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RESEARCHSARMSUGFREAKeudomestic
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Approved Log VitalGains Log — Learning in the Present, Gaining in the Future

VitalGains

V.I.P.
EVO Logger
🇦🇺Greetings from Aus 🇦🇺

I’m very excited to begin my journey in 2025 by starting this log. I was diagnosed with PTSD in July 2024, but I’d been ignoring my symptoms for far too long. As a result, I fell off the bandwagon, stopped going to the gym, and forgot how vital training and diet were for my mental health. Over the past seven months, I’ve learned that I can’t sit around hoping to feel better—I have to take action to help myself feel better. Because of this, I’m heading back to the gym and making 2025 my best year in terms of health and training.

Age: Early 30's
Weight: 111 Kg
Height: 185 cm
Training Experience: My best physical condition came after 3.5 years of consistent diet and training. I’ve been in and out of the gym since I was 16, but that early training wasn’t as efficient or committed as it could have been.
Cycle History: I’ve done one 16-week test cycle in the past, followed by PCT—one of my best memories in my fitness journey. I felt incredible, gained a lot of size, met my now-fiancée, and life in general was really great. I was so energized; it felt like there was a fire under me in every facet of my life.
Injury & Health: I’ve had a couple of left shoulder dislocations but manage it with mobility work. I haven’t had any issues for almost two years now. I’ve recently given up drinking as it negatively affects my medication and my mental health; it takes me days to recover from even a small or moderate amount of alcohol.

Goals:
My main goal is to be conservative for now. I’m going overseas in February for three weeks, and upon returning, I plan to get blood work done. I also want to have my fertility tested, since I’d like to start a family in the next three years. Knowing my baseline will help me decide on future steps. I’m hoping to recomp, regain some of my previous muscle, and lose unwanted body fat. I’m not sure of my current body fat percentage, but I’d estimate around 20–30%. I’d like to assess where I am after 16 weeks of consistent diet and training, then decide how to proceed.

Training Split:
I’ll be training four times per week on an upper/lower split. This routine will run for four weeks, followed by a deload, then move into a second four-week block with updated exercises.

Main goal: Progressive overload. If I can’t increase the weight, I’ll add a rep until I can execute the exercise with more weight.

Day 1: Upper body focused - Chest Emphasis
Day 2: Lower body focused - Quad Emphasis
Day 3: Upper body focused - Back Emphasis
Day 4: Lower body focused - Ham/Glute Emphasis

Diet:
I’ve been using Carbon to manage my diet with great results. I just finished a two-week diet break, eating at maintenance (my TDEE) for those two weeks. I’ve dropped from 119 kg to 111 kg over about 12 weeks. I plan to continue cutting since I still feel good, recover well, and have noticed positive changes in the mirror.

  • Current TDEE: ~3250 calories
  • Deficit Target: ~500 calories below TDEE

Macronutrients:
  • Protein: 260 g
  • Carbs: 212 g
  • Fats: 90 g
  • Total: ~2700 kcal

I look forward to hearing your feedback—good, bad, or ugly—because that’s what learning is all about. Additionally, I felt my absolute best while on testosterone in the past. In the future, I plan to explore the possibility of long-term TRT, once I have my blood work and fertility considerations sorted out.
 
Date: 06/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 12minutes
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Cycled 25kms Fasted this AM.
Bodyweight: 111 kg

Training: Day 1: Upper body focused - Chest Emphasis

ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Incline Bench Press33870kg94 min1st set to failure; rest 3 min; after 2nd set, drop 30% & 1 more set to failure
Slight Decline Machine Press231080kg103 min
Cable Flyes231025kg91.5 min
Single Arm Dumbbell Rows44840kg92 min2 warm-up + 2 feeder sets
Lat Pull Down141052kg93 minSlightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press23860kg93 minDrop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Watson Lateral Raise231029.5kg91 min
Alternating Hammer Curls121012.5kg101 minSingle-arm, seated sideways
Preacher Cable Curls2215/1515/7.5101 min15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions221026 kg101 minLean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Diet:
1736150928497.webp

 
good to hear you got a proper disagnosis for PTSD, sometimes knowing what is wrong is the best medicine to learning about yourself.
 
Nice start of the log!! Any ped atm?
Thanks mate, no PED's atm. But in time id like to start adding things in. I will begin with baseline bloods and baseline fertility testing as i do have plans to have a family in the next few years.
good to hear you got a proper disagnosis for PTSD, sometimes knowing what is wrong is the best medicine to learning about yourself.
Ohh its been a tough but its helped explain so many things in my life.
 
Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!
 
Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!
I can confirm I spoke to @VitalGains after we started doing checks on members, his account was linked to @KettlebellKingpin
He was asked to either use his he old username or if he wanted to use this one be open and tell everyone in his log about old and new username

We are conducting these checks on many users after the last issue the community had with @7UncleWong7 and @TrenDsetter
Some users think using apple vpn or concealing will vpn will help, please don’t bother, we see how closely checking it
 
Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!
Thank you for being open and honest:)
 
Thank you for being open and honest:)
No worries, @Eddie Haskell — I totally understand. Just to clarify, I don’t have any outstanding promises or obligations from my previous account; I’m simply looking for a fresh start. Transparency is always best, and I’m excited to share my progress with you all!
 
No worries, @Eddie Haskell — I totally understand. Just to clarify, I don’t have any outstanding promises or obligations from my previous account; I’m simply looking for a fresh start. Transparency is always best, and I’m excited to share my progress with you all!
Respect for you for being open and transparent. :)
 
I can confirm I spoke to @VitalGains after we started doing checks on members, his account was linked to @KettlebellKingpin
He was asked to either use his he old username or if he wanted to use this one be open and tell everyone in his log about old and new username

We are conducting these checks on many users after the last issue the community had with @7UncleWong7 and @TrenDsetter
Some users think using apple vpn or concealing will vpn will help, please don’t bother, we see how closely checking it
@Pigsy @AE1079 @Noah Wixx @Npcclassicphysique champ @Trenhead3cc
 
Thanks @Eddie Haskell for including me in this. And good to see you checking into the new accounts.
To be transparent I never contacted a mod about your account @VitalGains
Wish you all the best in your fitness and health journey
 
Thanks @Eddie Haskell for including me in this. And good to see you checking into the new accounts.
To be transparent I never contacted a mod about your account @VitalGains
Wish you all the best in your fitness and health journey
Thanks mate, ive got alot to learn and heaps of work to do but onwards and upwards.
 
Date: 07/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 45 Minutes walk on treadmil post workout
Bodyweight: 110.6 kg

Training: Day 2: Lower Body - Quad Emphasis

ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Lying Leg Curl33841.5kg93 minPin your hips
into the pad, brace your abs and then focus on lifting the
weight with only your hamstrings
Belt Squat - Heal Wedge431090kg104 min
V-Stance Cybex Squat Press2310160kg93 min
Leg Extensions231054kg91 minPin your hips down and back in the seat, grab the han-
dles and let’s get after that pump. Note: If you really want to target the top of your quad (rec fem) pull your toes
back towards your shin. If you want more teardrop (VMO) point your toe
Standing Calf Raises1310170kg93 min
Hanging Leg Raises123 minStomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.
 
Diet:

Meals were the same as yesterday.

Really loving having my omelete meal last. Ive seamed to have notice more performance having my chicken and rice meals around training sessions. Something about chicken and cheese that goes so good together !

Training:

Rainy day this morning so was bumbed that i couldnt get out on the bike for a ride, did my cardio post workout. Good level of sore from yesterdays upper body session.

1736241246987.webp
 

Attachments

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Supplements:

Got my vitamins and other supplements sorted for the week.

Multi‑Vitamin (No Iron)
2 per day
Breakfast, Dinner

Vitamin B‑100 Complex
1 per day
Breakfast

Multi‑Vitamin (No Iron)
2 per day
Breakfast, Dinner

Vitamin B‑100 Complex
1 per day
Breakfast

N‑Acetyl Cysteine (NAC)
2 per day, 2000 mg total
Breakfast, Dinner

Vitamin E
2 per day, 800 IU total
Breakfast, Dinner

Vitamin D3
3 per day, 6000 IU total
Breakfast, Lunch, Dinner

Vitamin K Complex
2 per day
Breakfast, Dinner

Magnesium Complex
4 per day, 1600 mg total
Breakfast, Lunch, Dinner, Bedtime

Fish Oil (Omega‑3)
3 per day, 6000 mg total
Breakfast, Lunch, Dinner

Red Rice Yeast
1 per day, 1200 mg total
Lunch

TUDCA
2 per day, 1000 mg total
Breakfast, Dinner

Boswellia Extract
3 per day, 1500 mg total
Breakfast, Lunch, Dinner

2 per day, 2000 mg total
Breakfast, Dinner

Vitamin E
2 per day, 800 IU total
Breakfast, Dinner

Vitamin D3
3 per day, 6000 IU total
Breakfast, Lunch, Dinner

Vitamin K Complex
2 per day
Breakfast, Dinner

Magnesium Complex
4 per day, 1600 mg total
Breakfast, Lunch, Dinner, Bedtime

Fish Oil (Omega‑3)
3 per day, 6000 mg total
Breakfast, Lunch, Dinner

Red Rice Yeast
1 per day, 1200 mg total
Lunch

TUDCA
2 per day, 1000 mg total
Breakfast, Dinner

Boswellia Extract
3 per day, 1500 mg total
Breakfast, Lunch, Dinner

imagy-image.webp
 
Hey everyone,

I wanted to post an update and be completely transparent about my new account. I was originally on the forum under the username @KettlebellKingpin and had a log going, but had to stop suddenly. Around that time, I had to take leave from work and was diagnosed with PTSD, which really threw off my training and nutrition.

I’ve returned with a new username because I felt like I needed a clean slate. Maybe some of you can relate to having PTSD or know someone who does—it can be tough, and over the past few months I’ve realised I’m a different person now than I was when I started my old account. For me, part of moving forward means letting go of who I was and starting fresh.

The moderators have kindly reached out, and they suggested I make this post for transparency’s sake. I appreciate their guidance and everyone’s understanding. I’m looking forward to reconnecting, setting some new goals, and continuing my fitness journey with all of you here.

Thanks for reading—and if anyone wants to chat about similar experiences or share advice, feel free to reach out!
@VitalGains you're open about it bro thats straight respect, log approved
please get some pics up for the EVO family, we welcome you with open arms ;)
 
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