Approved Log Testosterone Primobolan Log

[BCGains]

After many have requested, for my guidance and safety of course, here is my log

I’m currently about 6 weeks into this.

Information:

• Age:31
• Height:5'11
• Weight:225-230
• Body Fat % (estimated): probably around 15%
• Training Experience (in years):12

Training:

• Recently Started the Arnold Split, Figured it could be beneficial to hit everything twice a week and arms are a bit lagging so I figured this might help their growth a bit.

Usually will do about 4-5 different exercises 4-5 sets reps range from 6-12 on average/failure

Current compounds:
Deadlift - Avoid due to injuries
Bench: 315 for 4-6 reps
Squat : 365 for 4-6 reps
Overhead press : 100Lbs dumbbells 6-10 reps

Diet:

• Daily Caloric Intake:3,000
• Macronutrient Split: 230-250G of Protein Daily, Rest is filled with Mainly carbs/fatsMeal Plan:
  • Breakfast: 4 Eggs, 3 Turkey Bacon 1 Bagel, cup of fairlife milk1% (photo attached)
  • Snack: protein Bar/Shake
  • Lunch:150G of Extra Lean Ground Beef or 150G Of chicken Breast, or 2 Chicken legs skinless. depends on the day. (2 Cups of rice) or yams/potatoes etc. depends on the day
  • Snack: Depending on Howmuch Calories I have left, I might get a quick Grilled Chicken burger from Mcdonalds or some sort of grilled chicken fast food, or Left over from Lunch if there is extra.
  • Dinner:Same meal as lunch

Cycle Plan:

• Sust 350 x2 a Week 1-20 Weeks
• Primo 200 x2 a Week 1-20 Weeks
• Dbol 30MG Pre workout, Basically Done. 1-4 Weeks

Blood Work:

• No Bloods currently, regarding Horomones.
• Cholesterol is alarmingly high, ratio over 12.

Cycle Plan:

• Cycle Goals: Re comp, lean out and build some size. Stay the same weight

Additional Notes/Goals:
Ideal Physique is around 225-230 but sub 10% Fat.

Supplements: Fish oil, Zma, Multivitamin

Will post photos later of physique and what I eat today.

 

[BCGains]

Quick photo of current physique no pump

 

[BCGains]

Had a protein shake for snack
Lunch 2 cups rice and 170 grams extra lean beef.

Dinner will be the same

 

[s.gentz]

After many have requested, for my guidance and safety of course, here is my log

I’m currently about 6 weeks into this.

Information:

• Age:31
• Height:5'11
• Weight:225-230
• Body Fat % (estimated): probably around 15%
• Training Experience (in years):12

Training:

• Recently Started the Arnold Split, Figured it could be beneficial to hit everything twice a week and arms are a bit lagging so I figured this might help their growth a bit.

Usually will do about 4-5 different exercises 4-5 sets reps range from 6-12 on average/failure

Current compounds:
Deadlift - Avoid due to injuries
Bench: 315 for 4-6 reps
Squat : 365 for 4-6 reps
Overhead press : 100Lbs dumbbells 6-10 reps

Diet:

• Daily Caloric Intake:3,000
• Macronutrient Split: 230-250G of Protein Daily, Rest is filled with Mainly carbs/fatsMeal Plan:
  • Breakfast: 4 Eggs, 3 Turkey Bacon 1 Bagel, cup of fairlife milk1% (photo attached)
  • Snack: protein Bar/Shake
  • Lunch:150G of Extra Lean Ground Beef or 150G Of chicken Breast, or 2 Chicken legs skinless. depends on the day. (2 Cups of rice) or yams/potatoes etc. depends on the day
  • Snack: Depending on Howmuch Calories I have left, I might get a quick Grilled Chicken burger from Mcdonalds or some sort of grilled chicken fast food, or Left over from Lunch if there is extra.
  • Dinner:Same meal as lunch

Cycle Plan:

• Sust 350 x2 a Week 1-20 Weeks
• Primo 200 x2 a Week 1-20 Weeks
• Dbol 30MG Pre workout, Basically Done. 1-4 Weeks

Blood Work:

• No Bloods currently, regarding Horomones.
• Cholesterol is alarmingly high, ratio over 12.

Cycle Plan:

• Cycle Goals: Re comp, lean out and build some size. Stay the same weight

Additional Notes/Goals:
Ideal Physique is around 225-230 but sub 10% Fat.

Supplements: Fish oil, Zma, Multivitamin

Will post photos later of physique and what I eat today.

@BCGains Will be following

 

[Eddie Haskell]

After many have requested, for my guidance and safety of course, here is my log

I’m currently about 6 weeks into this.

Information:

• Age:31
• Height:5'11
• Weight:225-230
• Body Fat % (estimated): probably around 15%
• Training Experience (in years):12

Training:

• Recently Started the Arnold Split, Figured it could be beneficial to hit everything twice a week and arms are a bit lagging so I figured this might help their growth a bit.

Usually will do about 4-5 different exercises 4-5 sets reps range from 6-12 on average/failure

Current compounds:
Deadlift - Avoid due to injuries
Bench: 315 for 4-6 reps
Squat : 365 for 4-6 reps
Overhead press : 100Lbs dumbbells 6-10 reps

Diet:

• Daily Caloric Intake:3,000
• Macronutrient Split: 230-250G of Protein Daily, Rest is filled with Mainly carbs/fatsMeal Plan:
  • Breakfast: 4 Eggs, 3 Turkey Bacon 1 Bagel, cup of fairlife milk1% (photo attached)
  • Snack: protein Bar/Shake
  • Lunch:150G of Extra Lean Ground Beef or 150G Of chicken Breast, or 2 Chicken legs skinless. depends on the day. (2 Cups of rice) or yams/potatoes etc. depends on the day
  • Snack: Depending on Howmuch Calories I have left, I might get a quick Grilled Chicken burger from Mcdonalds or some sort of grilled chicken fast food, or Left over from Lunch if there is extra.
  • Dinner:Same meal as lunch

Cycle Plan:

• Sust 350 x2 a Week 1-20 Weeks
• Primo 200 x2 a Week 1-20 Weeks
• Dbol 30MG Pre workout, Basically Done. 1-4 Weeks

Blood Work:

• No Bloods currently, regarding Horomones.
• Cholesterol is alarmingly high, ratio over 12.

Cycle Plan:

• Cycle Goals: Re comp, lean out and build some size. Stay the same weight

Additional Notes/Goals:
Ideal Physique is around 225-230 but sub 10% Fat.

Supplements: Fish oil, Zma, Multivitamin

Will post photos later of physique and what I eat today.

Quick photo of current physique no pump

Had a protein shake for snack
Lunch 2 cups rice and 170 grams extra lean beef.

Dinner will be the same

@BCGains amazing LOG thank you for joining the EVO family you look AMAZING talk about thick chest and big arms and big shoulders, impressive.

Please share more day to day information with us.

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
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. Very easy.

supplements
what supps you use? besides list
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, every week or so for progress
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[BCGains]

Shoulders and arms today.

Plate loaded overhead press:
90lbs x 15
90lbs x 15
180lbs x 15
180lbs x 12
270lbs x 12
320lbs x 7
320lbs x 6
180lbs x 10 (drop set)

Tricep rope pull down:
57.5 kg x 15
65kg x 9
65kg x 8
65kg x 9
42.5 x 12 (drop set)

Rear delt face pulls:
42.5 kg x 12
57.5 kg x 10
65 kg x 12
72.5 kg x 9
72.5 kg x 12
50kg x 8 (drop set)

Plate loaded preacher curl:
(I suffer from bad tendonitis in my right forearm at the top close to the outer elbow. specifically the brachialis believe it’s called. bicep curls are super painful but trying to work through it. Once it heats up the pain is tolerable)

90lbs x 12
90lbs x 10
135 lbs x 8
135 lbs x 7
135lbs x 5
90lbs x 10 (drop set)

Dips body weight
20 reps
15 reps
20 reps
16 reps

Dumbbell lateral raise
45 lbs x 9
45 lbs x 8
45 lbs x 7

Pulley bicep curl straight bar

50kg x 15
65kg x 9
65kg x 9

That wraps it up for today. Trained for 2 hours exactly.

I don’t take any other supplements, feel free to reccomend some. I am completely open to criticism or advice.

Cardio is not on the schedule at all.. I train for so long usually that by the end of it I’m too lazy. Might have to change that up though.

Post workout meal: Costco pure protein bar. 180 calories 21g protein

 

[BCGains]

Dinner: chicken plate
Wife brought this home, no clue on the macros but it’s basically grilled chicken rice and hummus/yogurt.

 

[Mobster]

Quick photo of current physique no pump

Less than 15%. Possibly a tad under 12

 

[stevesmi]

Looking good man you've got some thick muscles on your physique

 

[ceo]

Bros I'm glad you got this started
511 and 230 lbs you're a beast

 

[ROIDDERS]

food looks incredible wow
those are high quality eggs you can tell by the color

 

[chesty]

yes the orange yolk means the chickens were eating good food
that's good quality right there

 

[Ulter]

looking good in the picture man you look built like a tank
your chest is huge

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

beef and rice is a great way to get your carbs and protein
don't forget to add some vegetables too

 

[2Thick]

yes one of the things you can do is up your fruits and veggies
that's an easy way to get more nutrition

 

[Vadim Fedorov]

you are a mass monster
you've got some good size on your frame

 

[Wootoom]

being able to do three plates for reps is a great accomplishment
very few people ever come close to that

 

[BCGains]

food looks incredible wow
those are high quality eggs you can tell by the color

You are indeed correct sir, I buy the high quality ones, you can see and taste the difference vs the low quality eggs.

 

[JasonPriest]

you've got a good physique
from here we just got a tighten everything up

 

[BodyMonster34]

bro you are a beast
keep killing it maybe do deadlifts later on

 

[Quadsweep]

what kind of injury did you have with the deadlifts
did I have something to do with your back

 

[BCGains]

The main reason I started this log was due to cholesterol being alarmingly high. I went to the doctor for sleep apnea and he had me do a blood test and I have just seen these numbers.

I’ve got a call with the doctor Saturday morning. I plan to explain to him about my use and pray he decides to help me out. Being in Canada, no family doctor has been lame. And everytime I go in and ask for a family doctor I’m hit with the question:
“Do you take anabolics”
Then of course I come clean and am turned away.

My Dbol is finished so I hope it comes down a bit, if anyone has recommendations for supplements to take to help lower cholesterol I would love this.

Photo attached

I understand that anabolics wreak havoc on your cholesterol but that being said, I’ve never seen it this high for me, I’m not here for a good time.. I want to be here for a long time… So all tips are appreciated.

 

[BCGains]

what kind of injury did you have with the deadlifts
did I have something to do with your back

I use to deadlift a lot when I was young, one week prior to injury I felt like my upper half and lower half right in my lower back felt like it was pulling apart.

Young and dumb I didn’t worry about it and kept smashing the weights, I went in to dead lift that day. I cranked the weight up and heard a pop and squirt. Couldn’t walk, had to be taken out via ambulance, shot full of morphine then the doctor told me I injured the L4 and L5 I think it was. I was bed ridden and unable to walk for roughly a month, after the month I used a cane to travel and eventually slowly forced myself to get back into it 3 months post injury.

Since then (2016) I haven’t been the same, I have constant fear of injuring the lower back again.
I do lots of bent over rows, and very very light Romanian deadlifts.

 

[Masonic Bodybuilder]

Looking really good man! This will be a very successful recomp if you make the diet changes along the way based on results. They will likely be minor tweaks but I think you got this.

 

[Npcclassicphysique champ]

The main reason I started this log was due to cholesterol being alarmingly high. I went to the doctor for sleep apnea and he had me do a blood test and I have just seen these numbers.

I’ve got a call with the doctor Saturday morning. I plan to explain to him about my use and pray he decides to help me out. Being in Canada, no family doctor has been lame. And everytime I go in and ask for a family doctor I’m hit with the question:
“Do you take anabolics”
Then of course I come clean and am turned away.

My Dbol is finished so I hope it comes down a bit, if anyone has recommendations for supplements to take to help lower cholesterol I would love this.

Photo attached

I understand that anabolics wreak havoc on your cholesterol but that being said, I’ve never seen it this high for me, I’m not here for a good time.. I want to be here for a long time… So all tips are appreciated.

@BCGains to be fair I read your original thread and I don't get your core issue

I want to see your diet for at least 2 weeks, you shouldn't use pills or anything else, as your cholesterol is 100% related to diet/food/meals
lets get your updates up please

 

[BCGains]

Today is a rest day as I typically do 3 days on 1 day off.

Breakfast: same as every day
4 eggs 3 turkey bacon, bagel, cup of fairlife mixed into my coffee.

Snack: protein shake

Lunch: sushi takeout.
1 salmon avocado roll
1 beef teriyaki roll
1 tuna tempura roll, this was a spend x get free item so it just kind of happened.

Because we didn’t cook, I’ll likely be ordering or getting take out again.

This is where you’ll notice my inconsistency lol
But I try to make healthy choices.

I’ll update on that later.

 

[BCGains]

Dinner McDonald’s grilled chicken sandwich, two of them.

They aren’t that bad, 400 calories 31g protein, so
Dinner is 800 cal 62g protein.

I’ll drink another shake later tonight.

 

[Npcclassicphysique champ]

Today is a rest day as I typically do 3 days on 1 day off.

Breakfast: same as every day
4 eggs 3 turkey bacon, bagel, cup of fairlife mixed into my coffee.

Snack: protein shake

Lunch: sushi takeout.
1 salmon avocado roll
1 beef teriyaki roll
1 tuna tempura roll, this was a spend x get free item so it just kind of happened.

Because we didn’t cook, I’ll likely be ordering or getting take out again.

This is where you’ll notice my inconsistency lol
But I try to make healthy choices.

I’ll update on that later.

@BCGains taste looking start
how about adding some fiber after lunch next time?
+1tsp psyllium husk
and probiotics

Dinner McDonald’s grilled chicken sandwich, two of them.

They aren’t that bad, 400 calories 31g protein, so
Dinner is 800 cal 62g protein.

I’ll drink another shake later tonight.

this isnt bad but you need to eat it without the bun, the bun is the issue with gluten and chemicals
the meat is all protein

 

[BCGains]

@BCGains taste looking start
how about adding some fiber after lunch next time?
+1tsp psyllium husk
and probiotics


this isnt bad but you need to eat it without the bun, the bun is the issue with gluten and chemicals
the meat is all protein

on my way back from the gym I’ll hit the supplement store and grab this.

 

[ballin2504]

Nice start to the log!

 

[BCGains]

Breakfast same as usual, 4 eggs 3 turkey bacon cup of fairlife and a bagel.

Leg day today #2 of this week

Squats
Bar only x 15
135lb x 12
135 lb x 12
225lbs x 12
315lbs x 9
365lb x 5
365lb x 5
365lbs x 4

RDL
135lbs x 10
185lbs x 7
185lbs x 7
185lbs x 7

Plate loaded seated calf raise

180 lbs x 8
180lbs x 10
180lbs x 11
180lbs x 11

(From here I had to start rushing, had an appointment to get to)

Leg extension machine

205lbs x 12
205lbs x 12
205lbs x 12

Leg curl laying down

150 lbs x 9
150lbs x 10
170lbs x 6

Grabbed a quick peanut butter chocolate shake double scoop from nutrition store.
I think it’s about 700 calories and around 60-70grams of protein.

Gona be a late lunch today.

 

[Npcclassicphysique champ]

Breakfast same as usual, 4 eggs 3 turkey bacon cup of fairlife and a bagel.

Leg day today #2 of this week

Squats
Bar only x 15
135lb x 12
135 lb x 12
225lbs x 12
315lbs x 9
365lb x 5
365lb x 5
365lbs x 4

RDL
135lbs x 10
185lbs x 7
185lbs x 7
185lbs x 7

Plate loaded seated calf raise

180 lbs x 8
180lbs x 10
180lbs x 11
180lbs x 11

(From here I had to start rushing, had an appointment to get to)

Leg extension machine

205lbs x 12
205lbs x 12
205lbs x 12

Leg curl laying down

150 lbs x 9
150lbs x 10
170lbs x 6

Grabbed a quick peanut butter chocolate shake double scoop from nutrition store.
I think it’s about 700 calories and around 60-70grams of protein.

Gona be a late lunch today.

@BCGains you legs look amazing real thick and tight

but if we have a cholesterol issue, peanut butter chocolate shake whats the cal/fat on that?

 

[BCGains]

@BCGains you legs look amazing real thick and tight

but if we have a cholesterol issue, peanut butter chocolate shake whats the cal/fat on that?

Not sure exactly but here is the ingredients. I think it’s prob around 700 likely. Probably a solid 30 grams of fat?

 

[Npcclassicphysique champ]

Not sure exactly but here is the ingredients. I think it’s prob around 700 likely. Probably a solid 30 grams of fat?

@BCGains if we are concerned for cholesterol I would start this
upping omega 3 fats, cutting saturated
upping psyllium husk and probiotics daily

 

[stevesmi]

Legs are looking humongous great job

 

[BCGains]

Lunch

1 cup of rice made with raisens
2 skinless chicken legs

I’ll be eating the same thing for dinner.

Won’t be snacking much today as the shake and this meal is pretty heavy in calories already

 

[BCGains]

@BCGains if we are concerned for cholesterol I would start this
upping omega 3 fats, cutting saturated
upping psyllium husk and probiotics daily

I’ve already started taking 8 grams of fish oil recently, I’ll be adding the psyllium husk as well with the pro biotics

 

[Mobster]

Breakfast same as usual, 4 eggs 3 turkey bacon cup of fairlife and a bagel.

Leg day today #2 of this week

Squats
Bar only x 15
135lb x 12
135 lb x 12
225lbs x 12
315lbs x 9
365lb x 5
365lb x 5
365lbs x 4

RDL
135lbs x 10
185lbs x 7
185lbs x 7
185lbs x 7

Plate loaded seated calf raise

180 lbs x 8
180lbs x 10
180lbs x 11
180lbs x 11

(From here I had to start rushing, had an appointment to get to)

Leg extension machine

205lbs x 12
205lbs x 12
205lbs x 12

Leg curl laying down

150 lbs x 9
150lbs x 10
170lbs x 6

Grabbed a quick peanut butter chocolate shake double scoop from nutrition store.
I think it’s about 700 calories and around 60-70grams of protein.

Gona be a late lunch today.

Nice to see

 

[Npcclassicphysique champ]

I’ve already started taking 8 grams of fish oil recently, I’ll be adding the psyllium husk as well with the pro biotics

perfect lets get some pics of the fish oil up and psyllium if you can please

 

[Austin316]

unfortunately cholesterol problems are part of this game

 

[sambee38]

pick up some n2guard

 

[BookerTNY]

nice workout keep chugging along

 

[Arabian]

it's time to clean up the diet a little bit no more McDonald's

 

[Zyglamail]

come off the gear and your cholesterol levels will start getting back to normal hopefully

 

[Shrine]

too much junky Foods man that's not gonna help your cholesterol issues

 

[caligirl85]

might want to go plant-based for a little bit that will help with your cholesterol

 

[zedhed]

your cholesterol levels are high but all steroid users have a similar issue just don't keep them elevated a long time

 

[BCGains]

Breakfast, 1 shake and some fish oil and mushroom pills.

Woke up late have to run out and do a few work related things. When I’m back I’ll have my usual breakfast.

 

[BCGains]

Doctor called me,

He said at this point I’m required to take a cholesterol medication.
I told him about anabolic use and he says “I know”

Not sure what the medication is but he said to take it for 3 months and do another test to see if cholesterol has dropped.

I have also discontinued dbol use.
Once I get to the pharmacy I’ll let you guys know what this medication is.

He did mention I’m low risk as apparently I’m very healthy otherwise. So there’s some good news..?

 

[BCGains]

come off the gear and your cholesterol levels will start getting back to normal hopefully

Damn bro how do I get like you? That thickness and 3D shape of your body is my ideal physique lol

 

[RoySimpson]

Looking good bro!

 

[BCGains]

Chest day
The girl wants to go to the states today so it’s going to be a short workout.

Barbell bench

135lbs x 20 reps
135lbs x 15 reps
225lbs x 12 reps
275lbs x 8 reps
315lbs x 5
315lbs x 5
315lbs x 4
225lbs x 6 (drop set)
135lbs x 14 (drop set)

Barbell Incline press

225lbs x 7 reps
225lbs x 7 reps
225lbs x 6 reps

Incline Press machine

170lbs x 15 reps
170lbs x 12 reps
170lbs x 10 reps

Sushi post workout
Salmon avocado roll
Spicy tuna roll
Spicy salmon roll

 

[Npcclassicphysique champ]

Breakfast, 1 shake and some fish oil and mushroom pills.

Woke up late have to run out and do a few work related things. When I’m back I’ll have my usual breakfast.

Doctor called me,

He said at this point I’m required to take a cholesterol medication.
I told him about anabolic use and he says “I know”

Not sure what the medication is but he said to take it for 3 months and do another test to see if cholesterol has dropped.

I have also discontinued dbol use.
Once I get to the pharmacy I’ll let you guys know what this medication is.

He did mention I’m low risk as apparently I’m very healthy otherwise. So there’s some good news..?

@BCGains you know those meds are fine but honestly if you stay on fish oil and psyllium for a month you'll see a cholesterol difference and mod your diet a bit, add extra fiber

Chest day
The girl wants to go to the states today so it’s going to be a short workout.

Barbell bench

135lbs x 20 reps
135lbs x 15 reps
225lbs x 12 reps
275lbs x 8 reps
315lbs x 5
315lbs x 5
315lbs x 4
225lbs x 6 (drop set)
135lbs x 14 (drop set)

Barbell Incline press

225lbs x 7 reps
225lbs x 7 reps
225lbs x 6 reps

Incline Press machine

170lbs x 15 reps
170lbs x 12 reps
170lbs x 10 reps

Sushi post workout
Salmon avocado roll
Spicy tuna roll
Spicy salmon roll

I like your bench amazing drop set
inclines you gotta volume up you big

and sushi LOOKS TASTY please share more like that

 

[Noah Wixx]

Well atleast they are utilizing meds to help the situation in the short term.

 

[BCGains]

Just got back from the states, bought a bunch of chobani protein yogurt. We can’t get that out here in Canada.

also got some pho soup, egg noodle
beef stew.

Will likely eat some snacks/meal later on too.

 

[BCGains]

Yogurts

 

[BCGains]

Pin day, 1 cc each
For those curious, Canadian lab @Nordic Fusion

 

[BCGains]

3 eggs, bagel

 

[ballin2504]

Awesome leg day.

 

[BCGains]

4 eggs toast and 1 cup of fairlife milk for breakfast.

Ive got a long day of doing showings with a client so im not sure when ill get to eat lunch, likely wont make it into the gym today either.

 

[25homes]

This should be good bro great start for sure

 

[25homes]

Good job

 

[BCGains]

I just got back,
Lunch I had. Tuna poke salad with white rice. No picture as I was out with clients.

It had edamame beans, kale, lettuce cucumber etc veggies with tuna. I honestly don’t think it was more than 500 calories so def need to make up for that, legit starving rn.

Wife made home made pizza, I know it’s ugly but it’s loaded with extra lean beef, 120g of cooked beef, some cheese.

Will def be eating more stuff tonight

 

[Nordic Fusion]

Pin day, 1 cc each
For those curious, Canadian lab @Nordic Fusion

Primo 200 is the best man. Lol.

 

[BCGains]

Had another home made pizza with 150g of extra lean beef

Had a chobani protein yogurt

Drank a Protein shake

 

[BCGains]

Have another long day ahead of me,

About to eat my 4 eggs 1 bagel 3 turkey bacons and cup of fairlife milk.

Last night I had terrible sleep, doctor gave me a sleep sensor thing to wear overnight to check if I have sleep apnea, super uncomfortable and I feel dead tired this morning. I probably got 5-6 hours at best and woke up multiple times in that time frame.

But shows gota go on, I’ll train back today after I take some clients out and return the sleep sensor test.

Weighed myself this morning, I’m sitting at 224, looks like I lost a fair bit of weight. Last time I weighed myself I was 228 in the AM

Kind of disappointing but I do feel slightly tighter around the waist. Girl also mentioned I don’t look as puffy.

 

[Tiger Salman Khan]

Have another long day ahead of me,

About to eat my 4 eggs 1 bagel 3 turkey bacons and cup of fairlife milk.

Last night I had terrible sleep, doctor gave me a sleep sensor thing to wear overnight to check if I have sleep apnea, super uncomfortable and I feel dead tired this morning. I probably got 5-6 hours at best and woke up multiple times in that time frame.

But shows gota go on, I’ll train back today after I take some clients out and return the sleep sensor test.

Weighed myself this morning, I’m sitting at 224, looks like I lost a fair bit of weight. Last time I weighed myself I was 228 in the AM

Kind of disappointing but I do feel slightly tighter around the waist. Girl also mentioned I don’t look as puffy.

@BCGains bro do meditation before bedtime......it will help with deep sleep........

 

[BCGains]

@BCGains bro do meditation before bedtime......it will help with deep sleep........

I hear this all of the time, I have a core of friends that are major into meditation and grounding. I’ve tried to but it just doesn’t seem to work on me and I feel silly. I even tried that hoo sa breathing stuff.

I tend to medicate with a bit of of the devils lettuce at night but my brain just doesn’t turn off it’s always buzzing with scenarios and thoughts and I tend to roll around for a good hour before I even fall asleep.

I tried melatonin but stopped because I didn’t want to get addicted. My father is the same way, not sure what causes this.

 

[BCGains]

Gym time
Had a Chobani yogurt
Quest protein cookie pre workout. Needed some carbs for fuel.

Back day

Plate loaded T bar rows:
Wide grip first, more of a rear delt upper back target
45lbs x 12 reps
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135lbs x 8 reps

Plate loaded t bar row:
Side grip

135lbs x 9 reps
135lbs x 8 reps
135lbs x 8 reps
90lbs x 8 reps (drop set)
45 lbs x 12 reps (drop set)

V bar rows cable

150lbs x 15 reps
175lbs x 12 reps
220lbs x 8 reps
220 lbs x 6 reps
220 lbs x 6 reps

Bent over barbell rows
225 lbs x 8 reps
225 lbs x 8
225 lbs x 7
225 lbs x 7

Barbell shrug
315lbs x 15
365lbs x 10
365lbs x 11
365 lbs x 10

Lat pulldown

200lbs x 9 reps
200lbs x 8 reps
200lbs x 7
200lbs x 7
140lba x 9 (drop set)

lunch, chicken plate donair.
I know guys I never cook yes it’s true. I’m literally always on the road, it’s just my life.

 

[LevButlerov]

I just got back,
Lunch I had. Tuna poke salad with white rice. No picture as I was out with clients.

It had edamame beans, kale, lettuce cucumber etc veggies with tuna. I honestly don’t think it was more than 500 calories so def need to make up for that, legit starving rn.

Wife made home made pizza, I know it’s ugly but it’s loaded with extra lean beef, 120g of cooked beef, some cheese.

Will def be eating more stuff tonight

Had another home made pizza with 150g of extra lean beef

Had a chobani protein yogurt

Drank a Protein shake

Have another long day ahead of me,

About to eat my 4 eggs 1 bagel 3 turkey bacons and cup of fairlife milk.

Last night I had terrible sleep, doctor gave me a sleep sensor thing to wear overnight to check if I have sleep apnea, super uncomfortable and I feel dead tired this morning. I probably got 5-6 hours at best and woke up multiple times in that time frame.

But shows gota go on, I’ll train back today after I take some clients out and return the sleep sensor test.

Weighed myself this morning, I’m sitting at 224, looks like I lost a fair bit of weight. Last time I weighed myself I was 228 in the AM

Kind of disappointing but I do feel slightly tighter around the waist. Girl also mentioned I don’t look as puffy.

I hear this all of the time, I have a core of friends that are major into meditation and grounding. I’ve tried to but it just doesn’t seem to work on me and I feel silly. I even tried that hoo sa breathing stuff.

I tend to medicate with a bit of of the devils lettuce at night but my brain just doesn’t turn off it’s always buzzing with scenarios and thoughts and I tend to roll around for a good hour before I even fall asleep.

I tried melatonin but stopped because I didn’t want to get addicted. My father is the same way, not sure what causes this.

Gym time
Had a Chobani yogurt
Quest protein cookie pre workout. Needed some carbs for fuel.

Back day

Plate loaded T bar rows:
Wide grip first, more of a rear delt upper back target
45lbs x 12 reps
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135lbs x 8 reps

Plate loaded t bar row:
Side grip

135lbs x 9 reps
135lbs x 8 reps
135lbs x 8 reps
90lbs x 8 reps (drop set)
45 lbs x 12 reps (drop set)

V bar rows cable

150lbs x 15 reps
175lbs x 12 reps
220lbs x 8 reps
220 lbs x 6 reps
220 lbs x 6 reps

Bent over barbell rows
225 lbs x 8 reps
225 lbs x 8
225 lbs x 7
225 lbs x 7

Barbell shrug
315lbs x 15
365lbs x 10
365lbs x 11
365 lbs x 10

Lat pulldown

200lbs x 9 reps
200lbs x 8 reps
200lbs x 7
200lbs x 7
140lba x 9 (drop set)

lunch, chicken plate donair.
I know guys I never cook yes it’s true. I’m literally always on the road, it’s just my life.

@BCGains well your training is perfect I would add on the rows a set of 15 reps and drop 1 set of 7 tos tart
was cardio in here today?

the meals, yea you're on the road but meals looks great, high protein is key

 

[RoySimpson]

Keep the pics coming!

 

[stevesmi]

Volume looks incredible keep it up

 

[BCGains]

@LevButlerov will do, regarding the rows.
Cardio is never on the schedule it’s kind of the bane of my existence. I know I need to add it I just never get around to it….. call me lazy

 

[BCGains]

Wife made
This is fairly light in protein, under 30g roughly. Will need to add a bit more before the end of the night.

 

[LevButlerov]

@LevButlerov will do, regarding the rows.
Cardio is never on the schedule it’s kind of the bane of my existence. I know I need to add it I just never get around to it….. call me lazy

perfect lets do it

Wife made
This is fairly light in protein, under 30g roughly. Will need to add a bit more before the end of the night.

looks tasty, gotta support the lady @BCGains

 

[BCGains]

Behind on calories/protein eating 2 of the McDonald’s chicken sandwiches again.

This will have me around 2800 calories and 210g of protein. I’ll down a shake before bed too which should cap it off around 3k and 240 grams protein

 

[LevButlerov]

Behind on calories/protein eating 2 of the McDonald’s chicken sandwiches again.

This will have me around 2800 calories and 210g of protein. I’ll down a shake before bed too which should cap it off around 3k and 240 grams protein

you need to cut the bread off, the McDonalds is fine but remove the buns and order a green salad so you get the greens fiber and meat @BCGains
I have clients who run late and 2-3 times per week they do fast food but always no bun no sauce, 1 guy is legit he brings his own sugar free hot sauce around, truly dedicated.

 

[BCGains]

you need to cut the bread off, the McDonalds is fine but remove the buns and order a green salad so you get the greens fiber and meat @BCGains
I have clients who run late and 2-3 times per week they do fast food but always no bun no sauce, 1 guy is legit he brings his own sugar free hot sauce around, truly dedicated.

But then I would literally have no calories in the meal the bread just helps hit my daily cal need

 

[LevButlerov]

But then I would literally have no calories in the meal the bread just helps hit my daily cal need

if you want more calories add some chicken wings and some more burgers, they have high fat and high protein thats perfect to grow @BCGains

 

[Mobster]

Gym time
Had a Chobani yogurt
Quest protein cookie pre workout. Needed some carbs for fuel.

Back day

Plate loaded T bar rows:
Wide grip first, more of a rear delt upper back target
45lbs x 12 reps
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135lbs x 8 reps

Plate loaded t bar row:
Side grip

135lbs x 9 reps
135lbs x 8 reps
135lbs x 8 reps
90lbs x 8 reps (drop set)
45 lbs x 12 reps (drop set)

V bar rows cable

150lbs x 15 reps
175lbs x 12 reps
220lbs x 8 reps
220 lbs x 6 reps
220 lbs x 6 reps

Bent over barbell rows
225 lbs x 8 reps
225 lbs x 8
225 lbs x 7
225 lbs x 7

Barbell shrug
315lbs x 15
365lbs x 10
365lbs x 11
365 lbs x 10

Lat pulldown

200lbs x 9 reps
200lbs x 8 reps
200lbs x 7
200lbs x 7
140lba x 9 (drop set)

lunch, chicken plate donair.
I know guys I never cook yes it’s true. I’m literally always on the road, it’s just my life.

Good old fashioned 100g flapjack works fine

 

[Wootoom]

way too much junk food

 

[Vadim Fedorov]

if you're short on calories for the day then who cares

 

[BCGains]

way too much junk food

What part of it is junk food?

 

[2Thick]

yes don't dirty bulk even if you're short on calories that's not good to eat junk

 

[e2]

nothing from McDonald's or any other fast food places going to be healthy

 

[BCGains]

breakfast
4 eggs 3 turkey bacon, 1 bagel, cup of fairlife milk.

Snack chobani yogurt

yes don't dirty bulk even if you're short on calories that's not good to eat junk

Hear me out, assuming you are referring to the McDonald’s. If it’s something else give me clarification please.

Macros seem decent to me boys I dno?

I’m not prepping for competition, I’m just a regular guy trying to tighten up a bit and look good lol.

 

[Ulter]

if you're low on calories have some fruit that's much more nutritious

 

[BCGains]

if you're low on calories have some fruit that's much more nutritious

Sure but then I’d have no protein in the meal and my protein would then be low, so in order to hit both it just kind of fits right?

Otherwise I’d have to suck down a shake and eat fruit but I try not to overdo the shakes and try to get most of it from food. Wouldn’t this be the best plan?

 

[chesty]

be careful with your diet you don't want to sloppy bulk

 

[BCGains]

be careful with your diet you don't want to sloppy bulk

Not the intention at all, but in having a hard time understanding why it’s considered sloppy.

Heck bro even Sam sulek eats like 3 chicken burgers from Wendy’s and chugs chocolate milk. If we are going by daily macros I don’t personally understand. Seems clean but please enlighten me I may be wrong.

 

[ROIDDERS]

thanks for putting up the pictures of the meals

 

[ceo]

Bros nice work out you murdered your back

 

[BCGains]

Lunch 2 chicken leg skinless, white rice cup and a half roughly. Salad

 

[Eddie Haskell]

Lunch 2 chicken leg skinless, white rice cup and a half roughly. Salad

nice lunch @BCGains add 1/2 avocado to make it perfect

 

[BCGains]

nice lunch @BCGains add 1/2 avocado to make it perfect

Not a bad idea tbh, easy 150 calories. Good tip bro appreciate it

 

[Eddie Haskell]

Not a bad idea tbh, easy 150 calories. Good tip bro appreciate it

thats why EVO family is here to support you

 

[BCGains]

Shoulders and arms

Preacher plate loaded curl
45lbs x 17 reps
90lbs x 12 reps
90lbs x 11
135lbs x 7 reps
135lbs x 6.5….
135lbs x 6
90lbs x 6 (drop set)
45lbs x 7 (drop set)

Shoulders lateral raise dumbbell

30lbs x 12 reps
40lbs x 12 reps
45 lbs x 9 reps
Felt really solid here, going for 50s first time.
*(PR*)50 lbs x 8 reps (surprised myself here)
50lbs x 6 reps
35lbs x 9 (drop set)

Tricep rope pulldown

50 lbs x 13 reps
70 lbs x 11 reps
85 lbs x 12 reps (wtf is going on)
*(PR)100 lbs x 5.5 reps
100lbs x 7 reps (little momentum on this one)
70lbs x 8 reps (drop set)
50lbs x 12 reps (drop set)

Plate loaded shoulder press
(weight is per side)
45 lbs x 15
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135 x 7 reps
90lbs x 11 (drop set)
45 lbs x 13 reps (drop set)

Ez bar curls
The tendonitis in my forearms are really bad on this one, I really need to figure out how to fix this. As it heats up it gets a bit bareable hence the reps going up.

90lbs x 9 reps
90lbs x 10 reps
90lbs x 11 reps

Dips body weight
Set 1 : 10 reps (lats cramped mid set)
Set 2 : 15 reps
Set 3: 14 reps
Set 4:11 reps

Bicep hammer curls
Reps per arm
37.5 lbs x 10
50 lbs x 8
50lbs x 9

Wraps it up

 

[BCGains]

Post workout had a protein shake,

Dinner I’m having 2 of the chicken legs I had earlier.
The plate can only hold one at a time… have to run the dishwasher later.

No carbs in this meal as I didn’t make enough rice and I am in no mood to make rice right now.

This would have me at roughly 2600 calories somewhere around 215 grams of protein. I’ll figure something out before bed to add some extra protein/calories

Edit: i forgot i had 4 chicken legs, each one is about 45 grams of protein roughly, which means I’ve had about 180 grams in just chicken legs. So I’m well over 270 grams if protein and roughly 2900 calories actually.

 

[Eddie Haskell]

Shoulders and arms

Preacher plate loaded curl
45lbs x 17 reps
90lbs x 12 reps
90lbs x 11
135lbs x 7 reps
135lbs x 6.5….
135lbs x 6
90lbs x 6 (drop set)
45lbs x 7 (drop set)

Shoulders lateral raise dumbbell

30lbs x 12 reps
40lbs x 12 reps
45 lbs x 9 reps
Felt really solid here, going for 50s first time.
*(PR*)50 lbs x 8 reps (surprised myself here)
50lbs x 6 reps
35lbs x 9 (drop set)

Tricep rope pulldown

50 lbs x 13 reps
70 lbs x 11 reps
85 lbs x 12 reps (wtf is going on)
*(PR)100 lbs x 5.5 reps
100lbs x 7 reps (little momentum on this one)
70lbs x 8 reps (drop set)
50lbs x 12 reps (drop set)

Plate loaded shoulder press
(weight is per side)
45 lbs x 15
90lbs x 12 reps
135lbs x 10 reps
135lbs x 8 reps
135 x 7 reps
90lbs x 11 (drop set)
45 lbs x 13 reps (drop set)

Ez bar curls
The tendonitis in my forearms are really bad on this one, I really need to figure out how to fix this. As it heats up it gets a bit bareable hence the reps going up.

90lbs x 9 reps
90lbs x 10 reps
90lbs x 11 reps

Dips body weight
Set 1 : 10 reps (lats cramped mid set)
Set 2 : 15 reps
Set 3: 14 reps
Set 4:11 reps

Bicep hammer curls
Reps per arm
37.5 lbs x 10
50 lbs x 8
50lbs x 9

Wraps it up

Post workout had a protein shake,

Dinner I’m having 2 of the chicken legs I had earlier.
The plate can only hold one at a time… have to run the dishwasher later.

No carbs in this meal as I didn’t make enough rice and I am in no mood to make rice right now.

This would have me at roughly 2600 calories somewhere around 215 grams of protein. I’ll figure something out before bed to add some extra protein/calories

Edit: i forgot i had 4 chicken legs, each one is about 45 grams of protein roughly, which means I’ve had about 180 grams in just chicken legs. So I’m well over 270 grams if protein and roughly 2900 calories actually.

@BCGains training volume top gun , though on preachers I would drop to 3 sets total

on the food, thats a nice meal share, good chicken and add some veggies to it if you can next time

whats that orange drink on right?