APPROVED LOG
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Looking forward to your journey!Hello all, first I'd like to say I am not sponsored nor endorsed by Hybrid Labs however I am running their gear. I log on another forum and thought I'd also bring it here; fair warning I will transport the existing logs over as well as the long read of my journey.
Hey gents,
Been slowly working up the guts to post my log and progress. It has been a super long road, I was stuck in a vicious cycle of bad mental health, under eating and over exercising.
I joined my coach nearly 2 years ago as a natural to get back on the right path to eventually compete next year.
From here I’ll keep it short cause I’m not complaining but I love to hype others up and show them it can be done as well.
My starting point at 110kg, 27 yeas old at roughly 5’9-5’10.
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I’ll only show some photos but you can imagine the process it has been to get my hormones back in check and my metabolism functioning properly again after the damage I did.
The progress below took about a year and was natural, getting to the lows of 86kg
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These pictures are where the natural journey comes to an end.
Earlier this year I decided it was time to hop on and start prepping for my first show next year in September. I’m currently sitting at 96.8kg with the intention of getting nice and lean to then put on as much tissue as possible for my first show.
These pictures are quite recent however the intention of this post is to help also hold myself accountable and to learn how to pose as well.
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I am happy to share more progress pictures if anyone wants to see more but I wanted to take a different approach with my introduction as I am a bit of a meme in the chat but I love making others laugh and just being light hearted and serious when I need to be.
I am working with a coach, taking proper protocols and getting bloods done as well as I am extremely sensitive to hormones and e2
I’m currently running 135mg test e split up 3x weekly, 420mg primo also split up 3x weekly, 600mg carnitine split morning and pre workout as well as currently on 40mcg clen slowly ramping up to a max dose of around 80mcg.
Currently on training days I eat 2328 calories with a break down of 217g protein, 295 carbs, 30g fat and whilst this is low the intention is to drop some bodyfat quickly and then introduce some more calories.
Rest days are 1926 calories, 247g protein, 108g carbs and 53g fat.
I’m currently completing 35 min LISS 6x a week minus leg day plus walking the dog as well as morning cardio for 15-30 mins, as I work from home my steps are lower so I make this up with extra time on the spin bike at home.
From tonight I’ll start posting workout logs, better photos and from Saturday I’ll post my check in photos as well, I’m not looking fantastic first thing but I want this log to help keep me on track.
Thanks for coming to my Ted talk and much love gents.
This post was as of 24/10/2024
Thank you to everyone for the support, keen to keep posting more.
Bloods done today, results will take a few days. Monday chest and tris coming later tonight.
Here is the meal plan I follow each and everyday
for those curious.
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And some training photos from late last week
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Pathology stuffed up my bloods and I've gotta go back and do it again; looking like it'll be Wednesday morning
@JackedPingu incline smith and flat press look powerfulhello hello,
Chest and tris tonight with a side of calves.
Doing my 35 mins LISS goal here is heart rate to be 130-150 absolute max, I tend to sit at 135.
Starting to feel the low calories today, feeling a bit weaker but also feeling leaner.
4 Nov 2024 (all weight is in kg, I’m upside down)
Cable lateral raise
1.25 x 15 Diff cables, I’m probably going to switch to these cables as they are usually free more often than the ones I usually use. (2.5kg)
3.75 x 7 (5kg)
6.25 x 17 (7.5kg) (15-20 rep range)
3.75 x 13 (5kg) (12-15 rep range)
Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
110 x 8 (10-12 rep range)
80 x 10 (12-15 rep range)
To be honest I’ll be dropping the weight on the above if I cannot hit min rep range next week, I’m not allowing the calorie deficit to make me think I’m weaker.
Incline smith press
20 x 10
30 x 5
50 x 7 (10-12 rep range) less than last week
30 x 17 (10-14 rep range) Longer rest, old mate chewed my ear off
Flat press
26 x 10
40 x 7
61 x 3
68 x 10 (10-12 rep range)
33 x 20 (15-20 rep range)
Long d handle tricep extension
2.5 x 10
5 x 7
10 x 10 (12-15 rep range) increased reps on last week.
7.5 x 11 (12-15 rep range) also increased reps on last week
Pushdowns
12.5 x 10
24.5 x 9 (10-12 rep range) increased weight from last week
Seated Calf Raises
65 x 15
85 x 7
125 x 3
145 x 16 (15-20 rep range) 1 higher rep than last week
115 x 8 - 20 sec rest till failure.
Coach wants me to have a rest day before getting bloods done again so I’ll be getting them re-done Thursday morning and hopefully will have them back early next week pending they don’t mess up again.
As for sleep I had a little time to just chill in bed as I had a day off work for a public holiday I worked a while back.
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Thank you brother.@JackedPingu incline smith and flat press look powerfulyour arms are HUGE
I'm checking your foods, not seeing macros there, what were the macros?
@JackedPingu talk to your coach, have him add an avocado and some omega 3 fats, add 20-30 grams of fat would help a lotThank you brother.
My coach just updated my food and macros a little to better support my cholesterol as we got some bloods back. (Slight increase in fats and small decrease in carbs)
As of today 05/11/2024
Testosterone up to 150mg a week and primobolan down to 400mg as my e2 is too low.
Rolling in BPC to support my liver as I had 3 lots of antibiotics as I was very sick a few weeks ago, my liver overall is okay but my ALT is slightly elevated due to this.
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I will post again after back and biceps tonight.
Great minds think a like, he’s actually added 100g of avocado.@JackedPingu talk to your coach, have him add an avocado and some omega 3 fats, add 20-30 grams of fat would help a lot![]()
you got a good coach, EVO family supports your log, keep pushing it hard @JackedPinguGreat minds think a like, he’s actually added 100g of avocado.
Getting bloods re-done in around 6-8 weeks to monitor everything.
Very nice workout. Great log I love itGood evening from Australia.
Little bit later posting as my after gym cardio was taking the dog for a walk.
Felt a little better today but fatigued fairly quickly, I’m pushing as hard as I can to move the same weight with calories going down.
Back and biceps.
5 Nov 2024
Reverse pec deck
26 x 15
33 x 7
40 x 3
54 x 17 (15-20 rep range)
40 x 15 (12-15 rep range)
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
15 x 15 (12-15 rep range)
11.5 x 13 (12-15 rep range)
Single arm d handle cable row - this tonight for some reason was quite hard and my mind muscle connection was really missing but I pushed hard and focused on the squeeze.
2.5 x 10
6 x 7
9.5 x 3
18 x 8 (10-12 reps) Drop weight - form deterioated
13 x 11 (10-12 reps)
Hammer strength plate loaded pulldown
10 x 10
15 x 7
20 x 3
25 x 11 (10-12 rep range)
20 x 12 (12-15 rep range)
15 x 15 (12-15 rep range)
Single arm dumbbell preacher curl
5 x 10
7 x 7
8 x 12 (15-20 rep range) Extra fatigued
7 x 11 (12-15 rep range)
5 x 15 (15-20 rep range)
Dual d handle small stack bicep curl
6.25 x 11 (12-15 rep range)
3.75 x 12 (12-15 rep range)
Small stack rear delt flies
4.35 x 15 (15-20 rep range)
2.5 x 12 (12-15 rep range)
Rest day tomorrow, I’ll be eating lower calories and doing my 35 mins of LISS; back Thursday for chest and tris again.
Have a good one![]()