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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

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

Loving the level of details you’ve started off with! This is bloody excellent

Log is well thought out and easy to follow - just gotta get your pics up so we can see the starting point 🦾

Also, well done for getting through the PTSD diagnosis. That’s a bloody tough slog to dig yourself out of the hole of depression

You are already an inspiration! Keep up the solid work mate
 
@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 ;)
Thank you very much that means alot. Ill have them up tomorrow AM !
Great log mate very thorough and comprehensive. I can see you're a detail oriented man, this will put you in good stead in achieving your goals.
Will be following your journey and all the best.
Thanks mate, being detailed helps me be accountable

"If i set myself up for failure, the likelihood of failure starts to increase, and that doesnt change for anybody" Sam Sulek <3
Loving the level of details you’ve started off with! This is bloody excellent

Log is well thought out and easy to follow - just gotta get your pics up so we can see the starting point 🦾

Also, well done for getting through the PTSD diagnosis. That’s a bloody tough slog to dig yourself out of the hole of depression

You are already an inspiration! Keep up the solid work mate
Thanks mate, i took direct reference from your Log. I thought the same of yours well layed out with plenty of good detail !

PTSD is a cruel mistress some days you think you understand whats going on and it suprises you. Its kind of like going to the gym we live in a society that wants everything now. PTSD helps with this as it re-calibrates your goals, and visions and makes you realise that you suffer more in the mind then in reality. If you put in the volume you re-calibrate and get new understanding until it suprises you again, then you start the journey all over. Each time i find the transition easier though ! Your kind words mean alot i apreciate it !
yup this is big PTSD diagnosis and management is a must bro
It sure is bro, ive realised over the past few months that i cant sit around waiting to feel better ive got to have goals, visions and jobs to do everyday to make myself better and thats what makes the diagnosis manageable ! Thank you for the support !
 
Date: 08/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute fasted cardio at the gym.
Bodyweight: 110.2 kg

Training: Rest Day:

Good level of sore from yesterdays legs, definetley noticing more DOMS this program. I think my body was ready for some more volume. Rainy and miserable day here so did my cardio at the gym fasted.

Diet:

Added in some cucumber to my chicken and rice meals was noticing some hunger yesterday after all my meals so hoping adding in some more easy digestable vegeies that it will fill me up more. Have noticed so far 3/5 meals in not nearly as hungry as this same point yesterday. On my rest days i extened my fasting out abit from 9 pm last night till 1:30 pm, ive had a fair bit of luck so far doing this. Just to clairfy for my chicken and rice meals i usually smash the carrot while im heating up my rice and chicken. I make a slushy/shake type drink out of the frozen spinach orange juice and some water, got this from Stan Efferding's vertical diet and i love it. Makes getting in my veg so much faster and more enjoyable for me, he is also the influence for the carrots and cranberry juice.

1736323473367.webp

imagy-image.webp
 
Great update mate. Gotta hand it to you, I've never had the discipline to be able to fast for that long.
Orange juice and frozen spinach sounds interesting. Might give this a try.
I think everyone should atelast try it, i dont think its for everyone but it works for me ! The one thing i like about Stan Efferdings approach to nutrition is he trys to make its streamlined and easy to digest which i find helpful !
Frozen spinach in the freezer section works well 🫡
Sure does mate, i also find i dont waste anything, countless times i have fresh salad leaves and green veg going off in the fridge, i swear they dont last as long as they used to !
 
I think everyone should atelast try it, i dont think its for everyone but it works for me ! The one thing i like about Stan Efferdings approach to nutrition is he trys to make its streamlined and easy to digest which i find helpful !

Sure does mate, i also find i dont waste anything, countless times i have fresh salad leaves and green veg going off in the fridge, i swear they dont last as long as they used to !
Yeah that always happens to me as well 😂 I can never eat it fast enough
 
Date: 08/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute fasted cardio at the gym.
Bodyweight: 110.2 kg

Training: Rest Day:

Good level of sore from yesterdays legs, definetley noticing more DOMS this program. I think my body was ready for some more volume. Rainy and miserable day here so did my cardio at the gym fasted.

Diet:

Added in some cucumber to my chicken and rice meals was noticing some hunger yesterday after all my meals so hoping adding in some more easy digestable vegeies that it will fill me up more. Have noticed so far 3/5 meals in not nearly as hungry as this same point yesterday. On my rest days i extened my fasting out abit from 9 pm last night till 1:30 pm, ive had a fair bit of luck so far doing this. Just to clairfy for my chicken and rice meals i usually smash the carrot while im heating up my rice and chicken. I make a slushy/shake type drink out of the frozen spinach orange juice and some water, got this from Stan Efferding's vertical diet and i love it. Makes getting in my veg so much faster and more enjoyable for me, he is also the influence for the carrots and cranberry juice.

View attachment 68740
View attachment 68744
meals look good to start off, lets keep updating so we can see the baseline. :D
 
You definitely are very raw I can tell by your pictures but that's okay start building consistency and you'll start building muscle over time
 
@VitalGains you look great, wide shoulders, strong arms. :D strong legs too and you're fairly lean. This is a great base to build off of.
Thanks mate, this means alot:)
You definitely are very raw I can tell by your pictures but that's okay start building consistency and you'll start building muscle over time
Sure am, but as you said "you'll start building muscle over time" thats why im here !
 
Date: 09/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 39mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute cardio at the gym post workout.
Bodyweight: 110.2 kg

Training: Day 3: Upper body focused - Back emphasis

ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Meadows Row43860 kg94 minGet a solid base, keep your back flat and drive your elbow up
Seated Cable Row331052 kg103 minLock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion
Pull Over Machine231050 kg91 minIt is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here.
Incline Machine Press44890 kg93 min
Slight Decline Machine Press - Neutral Grip3410140 kg93 min
Cable Y Raise2386.875 kg91 minDrop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Reverse Cable Cross Over - Bench23106.25 kg91 min
Preacher Cable Curls1215/1522.5/12.5102 minSingle-arm, seated sideways
Dual Rope Triceps Extensions221214 kg101 min15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension221015 kg101 minLean forward, elbows pinned; drive rope down/out; squeeze hard & flex
 
I think everyone should atelast try it, i dont think its for everyone but it works for me ! The one thing i like about Stan Efferdings approach to nutrition is he trys to make its streamlined and easy to digest which i find helpful !

Sure does mate, i also find i dont waste anything, countless times i have fresh salad leaves and green veg going off in the fridge, i swear they dont last as long as they used to !
Stevesmi has done, I think, 5+ days fasting
 
Date: 09/01/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 7hrs 39mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - Rainy day again 45 minute cardio at the gym post workout.
Bodyweight: 110.2 kg

Training: Day 3: Upper body focused - Back emphasis

ExerciseWarm-Up SetsWorking SetsTarget RepsLoadRPERestNotes
Meadows Row43860 kg94 minGet a solid base, keep your back flat and drive your elbow up
Seated Cable Row331052 kg103 minLock your torso in place, drive your elbows back for maximal lat contraction. Drive elbows back and low handle along legs for lower lat insertion
Pull Over Machine231050 kg91 minIt is very easy to get your triceps involved on this movement if you aren’t careful. Get a slight bend in your elbows and keep it there, we want ZERO elbow extension here.
Incline Machine Press44890 kg93 min
Slight Decline Machine Press - Neutral Grip3410140 kg93 min
Cable Y Raise2386.875 kg91 minDrop 5 kg next week - Only got 7,6 on 2 & 3rd set - But used partial reps to failure
Reverse Cable Cross Over - Bench23106.25 kg91 min
Preacher Cable Curls1215/1522.5/12.5102 minSingle-arm, seated sideways
Dual Rope Triceps Extensions221214 kg101 min15 reps drop weight by 50% followed by another 15 reps
Overhead Tricep Extension221015 kg101 minLean forward, elbows pinned; drive rope down/out; squeeze hard & flex

Diet:

Added in 15ml's of franks red hot sauce to each meal just to help with eating today. Really wasnt feeling like my food, not hungry at all which is wierd for me.

View attachment 69103
Training and macros are looking up, stay updated. :D we are watching.
 
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