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overhead chest supported row and cable upright row. @Oldmanchops this looks amazing. the spinach also looks nice
Great workout
@Oldmanchops food is looking solid with awesome workout session!
Awesome job @Oldmanchops the good is looking really good also
Blood Test Results
Please see below. We have plans in place for high range Estrogen, so please don’t fret.
Please see below. We have plans in place for high range Estrogen, so please don’t fret.
estrogen levels are crazy high brother you need aromasin asap now! @Oldmanchops
Your e2 is not that bad not the best but not that bad. Doing bloods like you have you know what's going on and fixing it up
, good work brother.
Log Updates : Another busy week outside of the gym but still able to get my sessions in. Noticeable changes in my physique. Calories will be dropping this week. Will put a post later in the week with new meals and calories.
PUSH A + 30mins Cardio on Cross trainer @ 131bpm
- Pec Dec
70kgs x 12
70kgs x 12
70kgs x 12
- Incline Dumbbell Press
37.5kgs x 10
37.5kgs x 10
37.5kg x 10
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
65kgs x 12
65kgs x 12
65kgs x 10
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
35kgs x 12
35kgs x 12
35gs x 12
35kgs x 12
- Russian Twists
15reps
15reps
15reps
Pull + 30min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
50kg x 10
50kg x 10
50kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 18
- Underhand Cable Row
75kg x 10
75kg x 10
75kg x 10
- Cable Pullover
55kg x 12
55kg x 12
55kg x 12
- Superset
Ez Bar Spider Curl
35kg x 12
35kg x 12
35kg x 12
Ez Bar Cable Curl
55kg x 10
55kg x 10
55kg x 10
PUSH B + Cardio 30mins @ 133bpm
- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20
Superset
- Dumbbell Shoulder Press
32.5kg x 12
32.5kg x 12
- Cable Upright Row
40kg x 12
40kg x 12
40kg x 15
- Shoulder Width Overhand Tricep Extension
75kg x 12
75kg x 12
75kg x 12
75kg x 10
- Close Grip Machine Press
100kg x 12
100kg x 12
- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15
Plank on Elbows
3x 1.30min
Pull B + 30min Cardio @ 132bpm
- Single Arm Lat Pull Down
80kg x 12
80kg x 12
80kg x 12
- Upper Back Bias Pulldown
70kg x 12
70kg x 12
70kg x 10
- Close Grip Cable Row
100kg x 9
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
70kg x 12
70kg x 12
70kg x 12
- Cable Rope Hammer Curls
65kg x 12
65kg x 12
65kg x 10
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs
PUSH A + 30mins Cardio on Cross trainer @ 131bpm
- Pec Dec
70kgs x 12
70kgs x 12
70kgs x 12
- Incline Dumbbell Press
37.5kgs x 10
37.5kgs x 10
37.5kg x 10
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
65kgs x 12
65kgs x 12
65kgs x 10
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
35kgs x 12
35kgs x 12
35gs x 12
35kgs x 12
- Russian Twists
15reps
15reps
15reps
Pull + 30min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
50kg x 10
50kg x 10
50kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 18
- Underhand Cable Row
75kg x 10
75kg x 10
75kg x 10
- Cable Pullover
55kg x 12
55kg x 12
55kg x 12
- Superset
Ez Bar Spider Curl
35kg x 12
35kg x 12
35kg x 12
Ez Bar Cable Curl
55kg x 10
55kg x 10
55kg x 10
PUSH B + Cardio 30mins @ 133bpm
- Chest Supported DB Lateral Raise
12.5kg x 12
12.5kg x 12
12.5kg x 20
Superset
- Dumbbell Shoulder Press
32.5kg x 12
32.5kg x 12
- Cable Upright Row
40kg x 12
40kg x 12
40kg x 15
- Shoulder Width Overhand Tricep Extension
75kg x 12
75kg x 12
75kg x 12
75kg x 10
- Close Grip Machine Press
100kg x 12
100kg x 12
- Overhead Unilareral Tricep Extension
15kg x 15
15kg x 15
15kg x 15
Plank on Elbows
3x 1.30min
Pull B + 30min Cardio @ 132bpm
- Single Arm Lat Pull Down
80kg x 12
80kg x 12
80kg x 12
- Upper Back Bias Pulldown
70kg x 12
70kg x 12
70kg x 10
- Close Grip Cable Row
100kg x 9
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
70kg x 12
70kg x 12
70kg x 12
- Cable Rope Hammer Curls
65kg x 12
65kg x 12
65kg x 10
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20secs
Another nice update brother your workout looks good. My dog always helps me with the check in pics as well
LevButlerov
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week to week you're looking leaner for sure
and super cute pup there LOL 
what breed?
the dog is your helper i can see lol nice update on this one. it is still super early in this log. you are going to be blown away at your improvement i predict @Oldmanchops
bro this a good update. yo workouts solid. you got a nice prison physique @Oldmanchops
Thanks mate. She’s a French Bulldogweek to week you're looking leaner for sure
Not the week just been, due to other commitments. Coming back in this week
@Oldmanchops good update on the pics. now you have something to push for. let's see how much you can impress the dog!
@Oldmanchops you look great man! good start on this log. now lets get you into the best shape of your life
@Oldmanchops looks good on this one man. you are pushing some nice exercises. i have mad love for this iron training
@Oldmanchops bros you look good! hairy but good! once you get to where you want shave that bitch off and lets see the muscles
Thats a hell of a session
@Oldmanchops stay on that grind bro awesome work!
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@Oldmanchops you should post her pics in our pets sub she super cute
https://www.evolutionary.org/forums/forums/pet-pictures.251/
@Oldmanchops nice update man. Stay the course you’re doing great.
Sorry legend, I’ve been extremely sick this week and have not left the house. On the mend and will be back posting regular updates very shortly. Apologies for the absence
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Waiting
get well!
Get well brother
After a extended period of feeling like absolute death with the man flu, I am back into the gym as of the last two days. With being sick not much activity was done, tried to get in as many steps as the body would allow. But back to normal programming now.
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
32.5kg x 12
32.5kg x 12
- Cable Upright Row
50kg x 12
50kg x 12
50kg x 15
- Shoulder Width Overhand Tricep Extension
80kg x 10
80kg x 10
80kg x 10
80kg x 10
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
60kg x 10
60kg x 10
60kg x 10
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
80kg x 12
80kg x 12
80kg x 12
- Upper Back Bias Pulldown
70kg x 12
70kg x 12
70kg x 12
- Close Grip Cable Row
100kg x 9
100kg x 9
100kg x 8
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 12
75kg x 12
75kg x 12
- Cable Rope Hammer Curls
65kg x 12
65kg x 12
65kg x 12
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20sec
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
32.5kg x 12
32.5kg x 12
- Cable Upright Row
50kg x 12
50kg x 12
50kg x 15
- Shoulder Width Overhand Tricep Extension
80kg x 10
80kg x 10
80kg x 10
80kg x 10
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
60kg x 10
60kg x 10
60kg x 10
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
80kg x 12
80kg x 12
80kg x 12
- Upper Back Bias Pulldown
70kg x 12
70kg x 12
70kg x 12
- Close Grip Cable Row
100kg x 9
100kg x 9
100kg x 8
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 12
75kg x 12
75kg x 12
- Cable Rope Hammer Curls
65kg x 12
65kg x 12
65kg x 12
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20secs
15kg - 20sec
LevButlerov
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So many in Australia getting flu or sick, very strange! I see many loggers report this.
I like your version of taking it easy
. Onwards and upwards bro.
Little bit of a meal plan update with current meals and calories.
Training Day Totals - 2440kcal, 256g P, 218g C, 60.1g Fat, 4.2g Fibre
Meal 1, 452.9kcal, 49.3g P, 38.5g C, 11.3g Fat, 4.2g Fibre
Eggs x 2
Egg Whites 200g
Double Smoked Ham 3 slices
Kimchi 20g
Spinach 60g
Reduced Sugar Tomato Sauce 20g
White Sour Dough 1 Slice
Meal 2, 288.8kcal, 46.5g P, 4.1g C, 9.6g F, 2.1g F
Cooked Chicken Breast 130g
Egg x1
Asparagus 100g
PWO, 499.2kcal, 41g P, 70.3g C, 6g F, 1.9g F
Rice Flour 75g
Protein Powder 40g
Strawberries 75g
78% Dark Chocolate 1 square
Meal 3, 450.8kcal, 46.8g P, 52.4g C, 6g F, 1.7g F
Lean Beef 140g
Rice cooked 120g
Pineapple pieces 85g
Sugar Free Gatorade 1
Meal 4, 427.2kcal, 45.4g P, 29g C, 14.4g F, 10.5g F (Pictured)
Barramundi 140g
Potato cooked 150g
Spinach 70g
Green Beans 100g
Avocado 30g
Dessert, 321.2kcal, 27.8g P, 23.7g C, 12.8g F, 3.1g F
Protein Custard 1 tub
Protein Powder 10g
Strawberries 100g
78% Dark Chocolate 2.5squares
Training Day Totals - 2440kcal, 256g P, 218g C, 60.1g Fat, 4.2g Fibre
Meal 1, 452.9kcal, 49.3g P, 38.5g C, 11.3g Fat, 4.2g Fibre
Eggs x 2
Egg Whites 200g
Double Smoked Ham 3 slices
Kimchi 20g
Spinach 60g
Reduced Sugar Tomato Sauce 20g
White Sour Dough 1 Slice
Meal 2, 288.8kcal, 46.5g P, 4.1g C, 9.6g F, 2.1g F
Cooked Chicken Breast 130g
Egg x1
Asparagus 100g
PWO, 499.2kcal, 41g P, 70.3g C, 6g F, 1.9g F
Rice Flour 75g
Protein Powder 40g
Strawberries 75g
78% Dark Chocolate 1 square
Meal 3, 450.8kcal, 46.8g P, 52.4g C, 6g F, 1.7g F
Lean Beef 140g
Rice cooked 120g
Pineapple pieces 85g
Sugar Free Gatorade 1
Meal 4, 427.2kcal, 45.4g P, 29g C, 14.4g F, 10.5g F (Pictured)
Barramundi 140g
Potato cooked 150g
Spinach 70g
Green Beans 100g
Avocado 30g
Dessert, 321.2kcal, 27.8g P, 23.7g C, 12.8g F, 3.1g F
Protein Custard 1 tub
Protein Powder 10g
Strawberries 100g
78% Dark Chocolate 2.5squares
LevButlerov
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You have good meals and fairly clean BUT your fiber is really low, you need to add psyllium husk asap have you gotten it? @Oldmanchops
@Oldmanchops nice meal you put together. you got some nice beans and potatoes. i like it overall!
bro nice one on this. @Oldmanchops but next time want to see some red meat. we love it
bros you won't go wrong with the food like this. very clean eating. that what people gotta do @Oldmanchops
nice layout on the nutrition. that is how it should be. very healthy and clean eating @Oldmanchops
@Oldmanchops wow nice on that spinach. we love the green veggies. that is beautiful food!
@Oldmanchops Proud of you, man. This is a good meal that you put together. You keep this up, you'll definitely improve.
@Oldmanchops food is looking bomb!
@Oldmanchops that good looks really good. Maki no me hungry man
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
75kgs x 12
75kgs x 12
75kgs x 12
- Incline Dumbbell Press
37.5kgs x 10
37.5kgs x 10
37.5kg x 10
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
65kgs x 12
65kgs x 12
65kgs x 12
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10
37.5kgs x 8
37.5gs x 10
37.5kgs x 9
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
52.5kg x 10
52.5kg x 10
52.5kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 18
- Underhand Cable Row
80kg x 10
80kg x 10
80kg x 10
- Cable Pullover
60kg x 12
60kg x 12
60kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 9
60kg x 8
LEGS
- Seated Hamstring Curl
90kg x 10
90kg x 10
90kg x 10
- Hack Squat
100kg x 10
100kg x 10
100kg x 10
- Leg Press
220kg x 12 (rest pause)
220kg x 8
220kg x 12
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
60kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 10
30kg x 10
30kg x 10
- Standing Calf Raise
120kg x 12
120kg x 12
120kg x 12
- Hanging Leg Raise
12x
12x
12x
- Pec Dec
75kgs x 12
75kgs x 12
75kgs x 12
- Incline Dumbbell Press
37.5kgs x 10
37.5kgs x 10
37.5kg x 10
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
65kgs x 12
65kgs x 12
65kgs x 12
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10
37.5kgs x 8
37.5gs x 10
37.5kgs x 9
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
52.5kg x 10
52.5kg x 10
52.5kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 18
- Underhand Cable Row
80kg x 10
80kg x 10
80kg x 10
- Cable Pullover
60kg x 12
60kg x 12
60kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 9
60kg x 8
LEGS
- Seated Hamstring Curl
90kg x 10
90kg x 10
90kg x 10
- Hack Squat
100kg x 10
100kg x 10
100kg x 10
- Leg Press
220kg x 12 (rest pause)
220kg x 8
220kg x 12
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
60kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 10
30kg x 10
30kg x 10
- Standing Calf Raise
120kg x 12
120kg x 12
120kg x 12
- Hanging Leg Raise
12x
12x
12x
Meals and workout look solid bro, you will bounce back from the fly fast.
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LOL how do you get a pic with the little dog every time?
very funny
i like your cardio
hows your weight going?
She won’t leave my side ever haha
Weight is still roughly around the same, which we haven’t been worrying about to much as everything is coming in tighter.
We will be introducing Retra soon to start stripping some weight off.
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She's super cute love her look
add her to pet pics sub
https://www.evolutionary.org/forums/forums/pet-pictures.251/
Start it soon retatrutide is awesome
Log Updates : Another solid finish to the week with training. Really been trying to focus on muscle connection whilst still progressing in weights. Cardio has been increased to 40mins which gets perform fasted in the morning.
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
35kg x 8
35kg x 8
- Cable Upright Row
55kg x 12
55kg x 12
55kg x 15
- Shoulder Width Overhand Tricep Extension
85kg x 10
85kg x 10
85kg x 10
85kg x 10
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
60kg x 12
60kg x 12
60kg x 12
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
85kg x 10
85kg x 10
85kg x 10
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 15
75kg x 15
75kg x 12
- Cable Rope Hammer Curls
70kg x 12
70kg x 10
70kg x 8
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
35kg x 8
35kg x 8
- Cable Upright Row
55kg x 12
55kg x 12
55kg x 15
- Shoulder Width Overhand Tricep Extension
85kg x 10
85kg x 10
85kg x 10
85kg x 10
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
60kg x 12
60kg x 12
60kg x 12
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
85kg x 10
85kg x 10
85kg x 10
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 15
75kg x 15
75kg x 12
- Cable Rope Hammer Curls
70kg x 12
70kg x 10
70kg x 8
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
Attachments
LevButlerov
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@Oldmanchops training is good solid and if you can up the cardio do it!
but I replied the other day you didnt respond did you see it?
https://www.evolutionary.org/forums/threads/testosterone-transformation-log.104877/post-1815009
She's super cute love her look
add her to pet pics sub
https://www.evolutionary.org/forums/forums/pet-pictures.251/
Start it soon retatrutide is awesome
40 mins of fasted cardio will do the trick
.
@Oldmanchops another great workout man. proud of you on this one. pumping some good weights just the way i like it
bro pushing some good exercises @Oldmanchops i like reverse pec dec. we got that on the tanker
@Oldmanchops cable rope hammer curls are on point. super sets are also looking sweet! love this one !
you are looking like a champion. you are in shape and on point. the weight training is fantastic. @Oldmanchops
bros close grip cable row one of my favorites too. adjusting grips smart. helping hit different angles! @Oldmanchops
@Oldmanchops overhand chest supported row and cable rope hammer curls are all on point. i like the super sets as well. keep up the grind
@Oldmanchops I like the push pull days!
Sessions very solid
Heading away for a couple of days with my partner this weekend, so have prepped some food to take with me so I’m keeping on track
LevButlerov
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I love this
very smart forward planning, EVO family is proud of this meal prep, but the chocolate bar I see you need to get the 99% kind.
@Oldmanchops putting some real quality work in brother. Keep killing it
Yeah brother that's what I am taking about. You are sorted. That's how you kick ass in the gym by kicking ass out side the gym
.StoryOfTheProphet
Suspended February 2026
Hi bro, years in the game. You should start 'zoning' in soon, as I learnt it from middle Eastern pro, think of your body as artwork with thick layer of sand, the more you brush off the easier to see image and as you get closer more details of image start showing, your 'zoning' in or close to it. Give it couple more weeks, esp if this your first time. Don't go too crazy with photos though 
LevButlerov
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Zoning yes I've heard this in Dubai.Hi bro, years in the game. You should start 'zoning' in soon, as I learnt it from middle Eastern pro, think of your body as artwork with thick layer of sand, the more you brush off the easier to see image and as you get closer more details of image start showing, your 'zoning' in or close to it. Give it couple more weeks, esp if this your first time. Don't go too crazy with photos though
I had to google what this meantHi bro, years in the game. You should start 'zoning' in soon, as I learnt it from middle Eastern pro, think of your body as artwork with thick layer of sand, the more you brush off the easier to see image and as you get closer more details of image start showing, your 'zoning' in or close to it. Give it couple more weeks, esp if this your first time. Don't go too crazy with photos though
Log Updates : Great week of training this week just been and getting all my sessions in even with a few nights away with my partner. Meal prep came in handy especially away from home so i could still hit my targets.
Cycle Updates : Test 250mg, Mast P 150mg, Reta 25mg, Clen 120mg, HGH 2IU of night
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
75kgs x 15
75kgs x 15
75kgs x 12
- Incline Dumbbell Press
37.5kgs x 12
37.5kgs x 12
37.5kg x 12
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
70kgs x 8
70kgs x 8
70kgs x 8
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10
37.5kgs x 10
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
52.5kg x 12
52.5kg x 12
52.5kg x 12
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 20
- Underhand Cable Row
85kg x 10
85kg x 10
85kg x 10
- Cable Pullover
65kg x 12
65kg x 12
65kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 10
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 10
100kg x 10
100kg x 10
- Leg Press
225kg x 10 (rest pause)
225kg x 8
225kg x 10
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
60kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 10
30kg x 10
30kg x 10
- Standing Calf Raise
125kg x 12
125kg x 12
125kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
37.5kg x 8
37.5kg x 8
- Cable Upright Row
60kg x 12
60kg x 12
60kg x 15
- Shoulder Width Overhand Tricep Extension
85kg x 12
85kg x 12
85kg x 12
85kg x 12
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
65kg x 12
65kg x 12
65kg x 12
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
85kg x 12
85kg x 12
85kg x 12
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 15
75kg x 15
75kg x 15
- Cable Rope Hammer Curls
70kg x 12
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
Cycle Updates : Test 250mg, Mast P 150mg, Reta 25mg, Clen 120mg, HGH 2IU of night
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
75kgs x 15
75kgs x 15
75kgs x 12
- Incline Dumbbell Press
37.5kgs x 12
37.5kgs x 12
37.5kg x 12
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
70kgs x 8
70kgs x 8
70kgs x 8
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10
37.5kgs x 10
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
52.5kg x 12
52.5kg x 12
52.5kg x 12
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 20
- Underhand Cable Row
85kg x 10
85kg x 10
85kg x 10
- Cable Pullover
65kg x 12
65kg x 12
65kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 10
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 10
100kg x 10
100kg x 10
- Leg Press
225kg x 10 (rest pause)
225kg x 8
225kg x 10
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
60kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 10
30kg x 10
30kg x 10
- Standing Calf Raise
125kg x 12
125kg x 12
125kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
37.5kg x 8
37.5kg x 8
- Cable Upright Row
60kg x 12
60kg x 12
60kg x 15
- Shoulder Width Overhand Tricep Extension
85kg x 12
85kg x 12
85kg x 12
85kg x 12
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
65kg x 12
65kg x 12
65kg x 12
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
85kg x 12
85kg x 12
85kg x 12
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 15
75kg x 15
75kg x 15
- Cable Rope Hammer Curls
70kg x 12
70kg x 10
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
You can tell you have been sticking to your meal plan bro, the weight is coming off with your update pics. Keep up the good work man
. Haha I like how the dog has to help out with the pics, every time I get a laugh.
Thanks legend! All thanks to you and the @Sassy's Pharmaceuticals crew!You can tell you have been sticking to your meal plan bro, the weight is coming off with your update pics. Keep up the good work man
Haha she is the most clingy pup atm has to be everywhere I am. She will be a regular in my check in photos
She loves dad that's all, mine is the same. Everywhere I go the dog comes. If he can't go either can I.Thanks legend! All thanks to you and the @Sassy's Pharmaceuticals crew!
Haha she is the most clingy pup atm has to be everywhere I am. She will be a regular in my check in photos
LevButlerov
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You targeting the meal prep now, doing meals? or how are you eating? the training is good volume but I think you overtraining.
New Dessert added into the rotation. To help crave my sweet tooth after dinner.
Chocolate Therapy Ninja Creami
304kcals, 32g P, 17 C, 12g F
45g Whey Protein
220g Almond Milk
10g Organic Cacao Powder
10g Lite Chocolate Mousse Mix
20g Stevia
1g Pink Himalayan Salt
2x Chocolate Digestives
Chocolate Therapy Ninja Creami
304kcals, 32g P, 17 C, 12g F
45g Whey Protein
220g Almond Milk
10g Organic Cacao Powder
10g Lite Chocolate Mousse Mix
20g Stevia
1g Pink Himalayan Salt
2x Chocolate Digestives
LevButlerov
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I like that dessert mix
add monk fruit too you'll love it.
Once again it looks good brother
Another great week in the gym really starting to notice differences in training and also physique. Really happy with how everything is coming along.
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
75kgs x 12
75kgs x 12
75kgs x 12
- Incline Dumbbell Press
37.5kgs x 12
37.5kgs x 12
37.5kg x 12
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
70kgs x 8
70kgs x 8
70kgs x 8
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
52.5kg x 12
52.5kg x 12
52.5kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 20
- Underhand Cable Row
85kg x 10
85kg x 10
85kg x 10
- Cable Pullover
65kg x 12
65kg x 12
65kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 9
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
230kg x 12 (rest pause)
230kg x 8
230kg x 12
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
65kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 10
30kg x 10
30kg x 10
- Standing Calf Raise
125kg x 12
125kg x 12
125kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
35kg x 8
35kg x 8
- Cable Upright Row
60kg x 12
60kg x 12
60kg x 15
- Shoulder Width Overhand Tricep Extension
85kg x 12 (rest pause)
85kg x 10
85kg x 12
85kg x 12
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
90kg x 10
90kg x 10
90kg x 10
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 15
75kg x 15
75kg x 15
- Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
75kgs x 12
75kgs x 12
75kgs x 12
- Incline Dumbbell Press
37.5kgs x 12
37.5kgs x 12
37.5kg x 12
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
70kgs x 8
70kgs x 8
70kgs x 8
- Cable Lateral Raise
20kgs x 12
20kgs x 12
20kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
52.5kg x 12
52.5kg x 12
52.5kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 20
- Underhand Cable Row
85kg x 10
85kg x 10
85kg x 10
- Cable Pullover
65kg x 12
65kg x 12
65kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 9
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
230kg x 12 (rest pause)
230kg x 8
230kg x 12
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
65kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 10
30kg x 10
30kg x 10
- Standing Calf Raise
125kg x 12
125kg x 12
125kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
35kg x 8
35kg x 8
- Cable Upright Row
60kg x 12
60kg x 12
60kg x 15
- Shoulder Width Overhand Tricep Extension
85kg x 12 (rest pause)
85kg x 10
85kg x 12
85kg x 12
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
75kg x 8
75kg x 8
75kg x 8
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
90kg x 10
90kg x 10
90kg x 10
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 9
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
75kg x 15
75kg x 15
75kg x 15
- Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 10
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
LevButlerov
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40min cardio back to back I like that
and high volume.You do look like you leaning out!
are you going to post your pictures of the pup?
Here is my new rest day dinner which is going down a treat 
454kcal, 53g P, 22g C, 17g F
130g Lean Steak
1x Egg
100g Asparagus
50g Avocado
1x Slice Sourdough (not pictured)
454kcal, 53g P, 22g C, 17g F
130g Lean Steak
1x Egg
100g Asparagus
50g Avocado
1x Slice Sourdough (not pictured)
LevButlerov
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Tasty and cleanHere is my new rest day dinner which is going down a treat
454kcal, 53g P, 22g C, 17g F
130g Lean Steak
1x Egg
100g Asparagus
50g Avocado
1x Slice Sourdough (not pictured)
View attachment 119011
high protein too!
That looks just like what I eat. That's called getting it done.Here is my new rest day dinner which is going down a treat
454kcal, 53g P, 22g C, 17g F
130g Lean Steak
1x Egg
100g Asparagus
50g Avocado
1x Slice Sourdough (not pictured)
View attachment 119011
Sponsorship Update :
- Oils, Clen & Arimidex sponsored by @Sassy's Pharmaceuticals & @Sassy Rep
- Growth Hormone sponsored by @StoryOfTheProphet
- Retaturutide sponsored by @PeptideX
Test is running at 250mg weekly, along side Mast P 150mg weekly (supplied from @StoryOfTheProphet)
The GH has really been doing its thing after 2 weeks of running 2IU nightly. I have noticed much improved sleep going from averaging 5hrs 45mins to now averaging 6hrs and 15mins. Little bit of water retention which is standard and a little numbing in my hands.
Retaturutide will be introduced once this arrives and will be running 250mcg weekly.
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 12
77.5kgs x 12
77.5kgs x 10
- Incline Dumbbell Press
45kgs x 8
45kgs x 8
45kg x 6
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
70kgs x 10
70kgs x 10
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
55kg x 10
55kg x 10
55kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 20
- Underhand Cable Row
85kg x 12
85kg x 12
85kg x 12
- Cable Pullover
65kg x 12
65kg x 12
65kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 10
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
230kg x 12 (rest pause)
230kg x 9
230kg x 12
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
70kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 12
30kg x 12
30kg x 12
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
35kg x 9
35kg x 9
- Cable Upright Row
65kg x 12
65kg x 12
65kg x 12
- Shoulder Width Overhand Tricep Extension
85kg x 12 (rest pause)
85kg x 10
85kg x 12
85kg x 12
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
75kg x 10
75kg x 10
75kg x 10
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
90kg x 12
90kg x 12
90kg x 12
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 10
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
77.5kg x 12
77.5kg x 12
77.5kg x 12
- Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
2x Rest Day with 40min Cardio @ 134bpm on 1 day
Averaging 16000 steps a day
- Oils, Clen & Arimidex sponsored by @Sassy's Pharmaceuticals & @Sassy Rep
- Growth Hormone sponsored by @StoryOfTheProphet
- Retaturutide sponsored by @PeptideX
Test is running at 250mg weekly, along side Mast P 150mg weekly (supplied from @StoryOfTheProphet)
The GH has really been doing its thing after 2 weeks of running 2IU nightly. I have noticed much improved sleep going from averaging 5hrs 45mins to now averaging 6hrs and 15mins. Little bit of water retention which is standard and a little numbing in my hands.
Retaturutide will be introduced once this arrives and will be running 250mcg weekly.
Training Updates :
PUSH A + 40mins Cardio on Cross trainer @ 131bpm
- Pec Dec
77.5kgs x 12
77.5kgs x 12
77.5kgs x 10
- Incline Dumbbell Press
45kgs x 8
45kgs x 8
45kg x 6
- Converging Chess Press
100kgs x 12
100kgs x 12
100kgs x 12
- Machine Shoulder Press
70kgs x 10
70kgs x 10
70kgs x 9
- Cable Lateral Raise
22.5kgs x 12
22.5kgs x 12
22.5kgs x 12
- Single Arm Tricep Crossover
37.5kgs x 10 (rest pause)
37.5kgs x 8
37.5gs x 10
37.5kgs x 10
- Russian Twists
15reps
15reps
15reps
Pull + 40min Fasted Cardio 30mins @ 132bpm
- Chest Supported T-Bar Row
55kg x 10
55kg x 10
55kg x 10
- Single Arm Machine Row
100kg x 12
100kg x 12
100kg x 20
- Underhand Cable Row
85kg x 12
85kg x 12
85kg x 12
- Cable Pullover
65kg x 12
65kg x 12
65kg x 12
- Superset
Ez Bar Spider Curl
40kg x 8
40kg x 8
40kg x 8
Ez Bar Cable Curl
60kg x 10
60kg x 10
60kg x 10
LEGS
- Seated Hamstring Curl
90kg x 12
90kg x 12
90kg x 12
- Hack Squat
100kg x 12
100kg x 12
100kg x 12
- Leg Press
230kg x 12 (rest pause)
230kg x 9
230kg x 12
- Leg Extension
85kg x 12
85kg x 12
85kg x 12
70kg x 8 (drop set)
- Dumbbell Romanian Deadlift
30kg x 12
30kg x 12
30kg x 12
- Standing Calf Raise
130kg x 12
130kg x 12
130kg x 12
- Hanging Leg Raise
12x
12x
12x
PUSH B + Cardio 40mins @ 133bpm
- Chest Supported DB Lateral Raise
15kg x 12
15kg x 12
15kg x 15
Superset
- Dumbbell Shoulder Press
35kg x 9
35kg x 9
- Cable Upright Row
65kg x 12
65kg x 12
65kg x 12
- Shoulder Width Overhand Tricep Extension
85kg x 12 (rest pause)
85kg x 10
85kg x 12
85kg x 12
- Close Grip Machine Press
100kg x 12
100kg x 12
- Smith Machine JM Press
75kg x 10
75kg x 10
75kg x 10
Plank on Elbows
3x 1.30min
Pull B + 40min Cardio @ 132bpm
- Single Arm Lat Pull Down
90kg x 12
90kg x 12
90kg x 12
- Upper Back Bias Pulldown
75kg x 12
75kg x 12
75kg x 12
- Close Grip Cable Row
100kg x 10
100kg x 10
100kg x 9
- Overhand Chest Supported Row
100kg x 12
100kg x 12
100kg x 12
- Reverse Pec Dec
77.5kg x 12
77.5kg x 12
77.5kg x 12
- Cable Rope Hammer Curls
70kg x 12
70kg x 12
70kg x 12
Super Set
- Single Arm Preacher Hammer Curls
15kg x 12
15kg x 12
- Single Arm Preacher Curl Negative for time
15kg - 20sec
15kg - 20sec
2x Rest Day with 40min Cardio @ 134bpm on 1 day
Averaging 16000 steps a day
LevButlerov
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Head Moderator
Raptor Labs VIP
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that’s a solid update and you’ve got everything structured well. test and mast at those doses give you a steady base, and the gh already showing improved sleep is a big win. the bit of water and numb hands are normal, just keep watching it so it doesn’t get out of hand. retaturutide will be a nice addition when it lands, keep it low and steady like you planned. training looks tight, weights are consistent and reps are honest work sets. cardio is dialed too, keeping bpm in range and steps high is going to keep you lean while you push the food and recovery. overall this setup is moving the needle the right way, just stay on top of hydration and watch bloods when you can. @Oldmanchops
Thanks @LevButlerov appreciate the response. I’m really happy with where everything is moving at the moment, as is my coach. Bloods are due in about a month to see how everything is sitting. Current water intake is between 5-6L a day
LevButlerov
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One of my meals that we are currently running. I cook a batch up for 5 days, one meal a day.
594kcal, 63g P, 52.5g C, 14.5g F
150g Chicken mince
60g Protein pasta
150g Cauliflower, Broccoli and Carrots
63g Salt reduced Dolmio sauce
50g Spinach
10g Coconut oil
Then was that all down with 75g Blueberries
594kcal, 63g P, 52.5g C, 14.5g F
150g Chicken mince
60g Protein pasta
150g Cauliflower, Broccoli and Carrots
63g Salt reduced Dolmio sauce
50g Spinach
10g Coconut oil
Then was that all down with 75g Blueberries
Still getting it done brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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That’s a clean setup, protein pasta with chicken mince keeps the macros high without pushing fats too far, and the veggie mix plus spinach gives good volume for little calories. Coconut oil is a nice touch for some healthy fats and the blueberries round it out well. Prepped in bulk like that for 5 days makes it easy to stay consistent, and the macros land in a sweet spot for recovery and growth.
Hello Evo fam,
Back with another update.
We are currently in a deload phase for the next week after a slight injury over the weekend. Have done something to my back which has left me in a bit of pain.
Have been been in the gym once so far to do a light training session and have also completed two cardio sessions over the course of a few days.
Will be getting back in over the rest of the week just doing light sessions and keeping my cardio at 4X 30mins at 130ish bpm and making sure I’m hitting my step count each day.
Here is a check in photo with my coach from this morning
Back with another update.
We are currently in a deload phase for the next week after a slight injury over the weekend. Have done something to my back which has left me in a bit of pain.
Have been been in the gym once so far to do a light training session and have also completed two cardio sessions over the course of a few days.
Will be getting back in over the rest of the week just doing light sessions and keeping my cardio at 4X 30mins at 130ish bpm and making sure I’m hitting my step count each day.
Here is a check in photo with my coach from this morning
LevButlerov
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EVO V.I.P.
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deload is the right call, especially with the back giving you trouble. light sessions and steady cardio at 130 bpm will keep you moving without pushing it too far. steps in every day plus keeping food on point will hold your progress while you heal. once the back settles you’ll bounce back quick, photo check in will give your coach a good read on where you’re sitting right now.
from the look you're leaning out.
Light cardio and training around your injury as best you can will set you up for fast recovery
. Love the work you put in brother.
Whilst on my deload this week we have dialled back the calories a little bit.
Current breakfast (photo attached)
387Kcal, 53g P, 17g C, 11g F
2x Large Eggs
250g Egg Whites
1 serve Double Smoked Ham
20g Kimchi
100g Spinach
Washed down with Health Juice by Transparent Supps
Current breakfast (photo attached)
387Kcal, 53g P, 17g C, 11g F
2x Large Eggs
250g Egg Whites
1 serve Double Smoked Ham
20g Kimchi
100g Spinach
Washed down with Health Juice by Transparent Supps
LevButlerov
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Head Moderator
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UGL OZ VIP
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EVO V.I.P.
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That’s a clean setup for breakfast, protein is right up there and fats are in a nice moderate range with the eggs and ham. Kimchi and spinach give it some micronutrient depth too which people often overlook, smart move. Calories are pulled back but you’re still hitting plenty of protein to hang on to tissue through the deload, so nothing’s wasted. That health juice is just a bonus on top, solid way to start the day while keeping things light.
StoryOfTheProphet
Suspended February 2026
Looking legendary as usuaul oldman!
Do you pop any sauce on? How is your hunger going with the reta?
Thanks legend
Nah brother no sauce, raw dogging it haha
Appetite? Whats that? haha its very very minimal at the moment which is great
LevButlerov
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No appetite with GLP1s is normal.
