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Thanks mate - definitely looking forward to leaning up and losing the gut
Many bro
what you see plus full back done and a couple on legs
My right arm was my first when I was 16 and dumb.. getting a loose unit to scribble on me.
The rest done by a mate with a pretty successful tattoo shop.
Full day is normally about $1000-1200 a day (8hrs) where I'm from.
There would be a fair few days in all of it but luckily don't get charged full price
Going to start taking photos each day from now on mate and post here. Thanks
For sure bro. I've lived with it for a long time playing alot of contact sport.
I've managed to be wary of the movements that flare it up.
I've changed up from my young days of just trying to lift as heavy as everyone else and push myself.
I'm currently lifting lighter but focusing on control and connection with what I'm working.. slower negatives etc
Kind of
they do call Jiu jitsu "Forced Yoga" and I train that but no mate not proper yoga.I do flexibility stretches everyday and the movements/positions in Jits give me a really good stretch and core workout.
Normally my back hurts if I haven't trained it in a while just from the lack of movement. Cheers bro
Thank you mate.. I'm not a blow arse kind of guy & can happily say if I'm not proficient in something. All I'm doing is lying to myself if I do.
I'm hoping this log holds me more accountable for my gains and obviously you guys giving me a boost is always a plus
Apologies.. tagged the wrong person in this post this morning
Just ordered some Test 400 and EQ 300 from @DofRandD yesterday. Should be able to have first shot of EQ next week sometime & begin
It's a hard choice with a heap of good vendors but I liked the idea of the Test dosage and reviews from others.
Cheers
Just ordered some Test 400 and EQ 300 from @DofRandD yesterday. Should be able to have first shot of EQ next week sometime & begin
It's a hard choice with a heap of good vendors but I liked the idea of the Test dosage and reviews from others.
Cheers
will be following along broApologies.. tagged the wrong person in this post this morning
Just ordered some Test 400 and EQ 300 from @DofRandD yesterday. Should be able to have first shot of EQ next week sometime & begin
It's a hard choice with a heap of good vendors but I liked the idea of the Test dosage and reviews from others.
Cheers
Stoked to have you here mate. Cheers
Great to hear. Thanks bro
Thanks broExcellent photos and start brother will be following your journey
Finally got some time to fill this stuff out (Finally good weather here so it was a beach day with the family yesterday)@Wheelhouse87 fully welcome to the big EVO family brohappy to have you share, you have some great thick, big mass and your arms strong with wide shoulders, true muscle base.
Cycle
Test eq and deca work well. Good cycle pick.
You can start with
Testosterone enanthate 300mgs/week Sports TRT + dose
Equipoise 200mgs/week
Deca durabolin 100mgs/week
these are lower doses but easy to use and split up mon/thur shots
if you feel 4 weeks in you handling it well, we should bump it up to 4/3/2 range on the gear
orals? possible but I'd start without them the 1st 4 weeks.
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 digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?
pictures
please share pictures of you face blurred as you go, every 2 weeks if you can for progress
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear
eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com
Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
thank you and share more
i am sure there will be gaps and missing things that i should add or take out so i am all ears.
DIET:
Shooting for 2300 calories a day and 200g protein. The numbers below are just taken off the app i am using so let me know if discrepancies please.
Meals through the day usually consist of:
POST TRAINING 6am - Oxyshred protein shake 25g protein / 130 calories
BREAKFAST 8am- 4 eggs scrambled 25g protein - 286 calories
MEAL 1 (approx 11am) - 150g chicken thigh baked, 150g sweet potato, asparagus/broccoli 75g - 39g protein/525 calories
MEAL 2 (approx 2pm) - Same as Meal 1
DINNER (approx 5:30pm) it varies but i struggle eating plain food all day.. dinner is usually 250g scotch fillet 55g protein/ 528 calories, mixed salad like cucumber,onion,fresh herbs roughly 80 calories going by my app, small portion vietnamese nuoc cham dressing 60 calories - 55g protein total/ 655 calories total
LATE ARVO - Protein shake - 25g/130 calories
Total Protein - 208g
Total calories - 2276 Calories
TRAINING: I have been going lighter but slowing everything down and trying to get full connection/form as i was a sloppy lifter in young days just trying to lift heavy as possible. My weights listed may not be 100% correct but i will record in my notes this week
Arms:
Concentration curls - 3 x 10 - 14kg
hammer curls - 3 x 10 - 18kg
Preacher curl machine - 3 x 10 - 18kg (i think. will have to check next time)
Reverse curl - 3 x 10 - 20kg
Tricep pull down - 4 x 8 - 30kg
overhead rope tricep - 4 x 8 - 20kg - making sure i get a really big stretch
one armed cable tricep (just holding cable end) - 4 x to failure - i think its about 8 or 10kg
Shoulders:
Dumbell shoulder press - 4 x 8 - 30kg
Cable laterall raises from waist height - 4 x 8 - 12kg
Cable straight bar front raises - 4 x 8 - no weight recorded (i dont do this excercise every session)
Face pull rope - 4 x 8 - 20kg
Reverse cable flys - 4 x 8 - 10kg
Lateral machine - 3 x 10 - no weight recorded
Chest: (you will notice mainly dumbells in all my workouts because the bar locks my joints out and i find dumbells easier to focus on connection)
Flat bench machine - 3 x 10 - 40kg each side
Incline dumbell press - 3 x 10 - 36kg
Dumbell flys - 3 x 10 - 14kg
cable crossovers - 3 x 10 - 10kg
Press machine - Drop set to failure to finish workout
push ups
Back:(i am having some trouble with good connection on my lats)
Pull downs wide and narrow - 4 x 10 - 54kg roughly
narrow grip rows - 4 x 10 - 46kg approx i think
Straight arm pull down cable - 3 x 10 - will have to note weight next time
T-bar row - 3 x 8 - 40kg - i feel safe doing this one since i have support on the front
Shrugs - 4 x 10 - 100kg on deadlift machine i think it is.
Legs:
Leg press - 3 x 10 - 180kg
seated calf raises - 3 x 10 - 30kg
leg extension - 3 x 10 - weight not recorded
leg curls - 3 x 10 - weight not recorded
abductors - 3 x 10
I dont have much else for legs because i am wary of my back injury with squats, romanians etc
Cardio:
Normally bike for 15mins before Thurs/Fri workouts as i have extra time and no work restrictions..Run on the beach occasionally, also Jiu jitsu training which is very high output but i have been off for a few weeks - getting back into it shortly.
Supplements:
Protein , Creatine, Glutamine, Zinc, Mag, B6. Coolguy has given me a list of other supps i should jump on like Fish oil, NAC, D3, K2, E/C/B which i am looking into this week.
Pictures:
have provided pictures of start point on page 1
Pictures of gear will come this week once they arrive from @DofRandD
a couple of pictures of MEAL 1 & 2 along with a standard dinner (Thai beef salad style like mentioned above in diet)
Looks good way better then my meal prep
Foods are probably a touch high in fats at that calories how are you finding hungry.
I know if I ate that many calories of fat I'd be hungry haha but that's just me.
Definitely more tasty your way.
Awesome update with supplements as well.
I do find sometimes I can be still hungry for a big fellaLooks good way better then my meal prep
Foods are probably a touch high in fats at that calories how are you finding hungry.
I know if I ate that many calories of fat I'd be hungry haha but that's just me.
Definitely more tasty your way.
Awesome update with supplements as well.
depends on how busy I am through the day. If I keep myself busy it's normally OK.What do you suggest if that is a problem? Like carbs instead of something else?
Cheers for your input bro
I was on Duromine at the start which massively helped with suppressing my appetite but jumped off it due to high blood pressure which I never had previously
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