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@ChewedSleek bro food looks nice.....amazing physique.....
Approved Log Bulking Cycle - with Sassy’s Pharmaceuticals
- Thread starter ChewedSleek
- Start date
@ChewedSleek Awesome log right here bro! Looking great!
@ChewedSleek looks like you had a great week of training man. And the food looks on point also. Great work
Sassy Rep
Active member
That meal looks good but as the boys here said put 50 of protein in there and its not bad at all. Good pre workout meal on a leg day. Hope you find your pet brother
.
You crushed these sessions
Nah, wasn’t any chicken. Just pasta, olives, garlic and sundried tomatoes with chilli, and a protein shake on the side. Felt like something fresh, other than meal prep, haha.
Thanks bro! I don’t have any digestion issues, never really have had digestion issues, to be honest.
Thanks bro, I appreciate the support
I did have a protein shake on the side, haha.That meal looks good but as the boys here said put 50 of protein in there and it’s not bad at all. Good pre workout meal on a leg day. Hope you find your pet brother
Thanks, brother! I appreciate your support
Mid-week 12 update.
Had some early finishes at work this week; which has had a real positive impact on training this week.
Sleep has been okay. I’d say about 80%, this week. With young kids though, that’s to be expected.
Blood pressure I haven’t been ontop of this week. I’m not too concerned though, because it has stayed pretty consistent. This isn’t an excuse to be complacent though, so I need to go back to setting reminders for myself.
Current physique pic from last night after dinner. I really feel like bumping up the EQ, and the extra calories has made a great impact. I haven’t experienced any negative sides either. I am a big fan of EQ.
Thankyou to everyone that has been supporting my log so far
Had some early finishes at work this week; which has had a real positive impact on training this week.
Sleep has been okay. I’d say about 80%, this week. With young kids though, that’s to be expected.
Blood pressure I haven’t been ontop of this week. I’m not too concerned though, because it has stayed pretty consistent. This isn’t an excuse to be complacent though, so I need to go back to setting reminders for myself.
Current physique pic from last night after dinner. I really feel like bumping up the EQ, and the extra calories has made a great impact. I haven’t experienced any negative sides either. I am a big fan of EQ.
Thankyou to everyone that has been supporting my log so far
something good on the meals bro i like it all
EF family is glad you are good with that
Week 12 Update.
Good evening EF brothers,
Happy Fathers Day to all the fellow fathers on here! I hope you were all spoilt with “Worlds Best Dad” mugs and all the like, just as I was.
Another great week of training down.
Friday cooked me at work, so I pushed my Upper Body (Chest Focused) day to Saturday and it was a great decision.
———————————————————————
Current weight:
4334
516c/300p/109f
Supplements:
400mg L-Carnitine PW
10mg Cialis PW
15mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Smith Squats
12 reps @ 90kg
12 reps @ 90kg
Leg Press
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg
Calf Raises
16 reps @ 125kg
16 reps @ 125kg
16 reps @ 125kg
Cable Crunches
14 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg*
*sloppy reps on that last set.
Hammer Curls
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg
Inclined Seat Bicep Curls
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
400mg L-Carnitine
10mg Cialis Preworkout
25mins Treadmill LISS
Upper (Back Focused)
Flexion Row
8 reps @ 90kg
8 reps @ 90kg
8 reps @ 90kg
Under-Hand Pulldowns
12 reps @ 100kg
10 reps @ 105kg
10 reps @ 105kg
Smith Rows
12 reps @ 75kg
11 reps @ 75kg
11 reps @ 75kg
Cable Reverse Flys
10 reps @ 15kg
10 reps @ 15kg
Face Pulls
12 reps @ 65kg
12 reps @ 65kg
Smith Bench Press
14 reps @ 80kg
8 reps @ 90kg
8 reps @ 90kg*
*Sloppy reps. Not enough rest between last sets.
Cable Fly
8 reps @ 30kg
10 reps @ 30kg
Rest
400mg L-Carnitine
10mg Cialis
20mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 20kg
10 reps @ 20kg
8 reps @ 20kg
Good-Morning Smith
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg
Cable Hip Abduction
3 reps @ 12.5kg*
*weight was not moving. At all. Had to knock the weight back.
12 reps @ 10kg
12 reps @ 10kg
Single Calf Raise
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg
Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight
Standing Cable Twists
12 reps @ 40kg
12 reps @ 40kg
Ez-Bar Tricep Extension
16 reps @ 25kg
16 reps @ 25kg
16 reps @ 25kg
Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg
Rest
Work cooked me. Proper cooked me.
400mg L-Carnitine
10mg Cialis
30mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
12 Reps @ 15kg
12 Reps @ 15kg
12 Reps @ 15kg
10 Reps @ 15kg
Dumbbell Bench Press
10 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg
Peck Deck
12 Reps @ 75kg
12 Reps @ 75kg
12 Reps @ 80kg
Wide Grip Lat Pulldown
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg
Pull-Up
14 Reps @ Bodyweight
12 Reps @ Bodyweight
Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.5kg
Upright Row
10 Reps @ 35kg
10 Reps @ 35kg
Notes:
Good evening EF brothers,
Happy Fathers Day to all the fellow fathers on here! I hope you were all spoilt with “Worlds Best Dad” mugs and all the like, just as I was.
Another great week of training down.
Friday cooked me at work, so I pushed my Upper Body (Chest Focused) day to Saturday and it was a great decision.
———————————————————————
Current weight:
- 84kg
4334
516c/300p/109f
Supplements:
- supplements have remained mostly the same.
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- Poor form on me, haven’t been ontop of blood pressure this week.
- Minimum 5lt+
- Monday
400mg L-Carnitine PW
10mg Cialis PW
15mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
12 reps @ 70kg
12 reps @ 70kg
12 reps @ 70kg
Smith Squats
12 reps @ 90kg
12 reps @ 90kg
Leg Press
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg
Calf Raises
16 reps @ 125kg
16 reps @ 125kg
16 reps @ 125kg
Cable Crunches
14 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg*
*sloppy reps on that last set.
Hammer Curls
16 reps @ 15kg
16 reps @ 15kg
16 reps @ 15kg
Inclined Seat Bicep Curls
14 reps @ 10kg
14 reps @ 10kg
14 reps @ 10kg
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
25mins Treadmill LISS
Upper (Back Focused)
Flexion Row
8 reps @ 90kg
8 reps @ 90kg
8 reps @ 90kg
Under-Hand Pulldowns
12 reps @ 100kg
10 reps @ 105kg
10 reps @ 105kg
Smith Rows
12 reps @ 75kg
11 reps @ 75kg
11 reps @ 75kg
Cable Reverse Flys
10 reps @ 15kg
10 reps @ 15kg
Face Pulls
12 reps @ 65kg
12 reps @ 65kg
Smith Bench Press
14 reps @ 80kg
8 reps @ 90kg
8 reps @ 90kg*
*Sloppy reps. Not enough rest between last sets.
Cable Fly
8 reps @ 30kg
10 reps @ 30kg
- Wednesday
Rest
- Thursday
400mg L-Carnitine
10mg Cialis
20mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
10 reps @ 20kg
10 reps @ 20kg
8 reps @ 20kg
Good-Morning Smith
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg
Cable Hip Abduction
3 reps @ 12.5kg*
*weight was not moving. At all. Had to knock the weight back.
12 reps @ 10kg
12 reps @ 10kg
Single Calf Raise
12 reps @ 75kg
12 reps @ 75kg
12 reps @ 75kg
Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight
Standing Cable Twists
12 reps @ 40kg
12 reps @ 40kg
Ez-Bar Tricep Extension
16 reps @ 25kg
16 reps @ 25kg
16 reps @ 25kg
Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg
- Friday
Rest
Work cooked me. Proper cooked me.
- Saturday
400mg L-Carnitine
10mg Cialis
30mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
12 Reps @ 15kg
12 Reps @ 15kg
12 Reps @ 15kg
10 Reps @ 15kg
Dumbbell Bench Press
10 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg
Peck Deck
12 Reps @ 75kg
12 Reps @ 75kg
12 Reps @ 80kg
Wide Grip Lat Pulldown
12 reps @ 120kg
12 reps @ 120kg
12 reps @ 120kg
Pull-Up
14 Reps @ Bodyweight
12 Reps @ Bodyweight
Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.5kg
Upright Row
10 Reps @ 35kg
10 Reps @ 35kg
Notes:
- another great week of training.
- A couple lifts reps got a little sloppy. So rather than increase weight, I’ll drop back a touch and push back up from there.
- Choosing to push my Friday session to Saturday, due to fatigue, was mentally difficult. But it was a positive and worked to my benefit, as I was able to really push myself on Saturday as a result.
- Pic included of my overnight oats breakfasts for the next few days. Which will be accompanied with a long black, a banana and a handful of supplements.
you prepping all that bro thats legit
and you look lean
how you feel with 300 protein?
Sassy Rep
Active member
Thanks, brother!
300 protein is good! My weight is shooting up. I think that may also be due to trying to reduce my daily step count too.
You should’ve seen the photo I nearly uploaded by accidentOver night oats are the best. Excuse me, sir I think you lost your pants
300 grams of protein is a win bro
Midweek 12 Physique update:
Fasted this morning @ 84.2kg.
Fasted this morning @ 84.2kg.
big lean and mean!
Sassy Rep
Active member
Looking good !
Looking good!
Week 13 Update.
Good evening EF brothers,
This week started out strong, with some short and easier days at work - which played out well with my training.
This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.
———————————————————————
Current weight:
516c/300p/109f
Supplements:
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg
Smith Squats
8 reps @ 95kg
8 reps @ 95kg
Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg
Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg
Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.
Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg
Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS
Upper (Back Focused)
Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg
Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg
Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg
Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg
Face Pulls
12 reps @ 70kg
12 reps @ 70kg
Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg
Cable Fly
14 reps @ 30kg
14 reps @ 30kg
50mins Treadmill LISS
Rest
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg
Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight
Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg
Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg
Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg
Rest
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg
Dumbbell Bench Press
12 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg
Peck Deck
12 Reps @ 80kg
12 Reps @ 80kg
12 Reps @ 80kg
Wide Grip Lat Pulldown
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg
Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight
Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg
Upright Row
13 Reps @ 35kg
11 Reps @ 40kg
Notes:
Good evening EF brothers,
This week started out strong, with some short and easier days at work - which played out well with my training.
This was not the case for the latter half of the week, with long, hard days at work and my sleep also suffered. This all took a toll on me mentally more than physically and I struggled abit, but I showed up nonetheless and got it done.
———————————————————————
Current weight:
- 84.6kg
516c/300p/109f
Supplements:
- supplements have remained mostly the same.
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- 123/56
- Minimum 5lt+
- Monday
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
10 reps @ 75kg
10 reps @ 75kg
10 reps @ 75kg
Smith Squats
8 reps @ 95kg
8 reps @ 95kg
Leg Press
12 reps @ 125kg
12 reps @ 125kg
12 reps @ 125kg
Calf Raises
16 reps @ 127.5kg
16 reps @ 127.5kg
16 reps @ 127.5kg
Cable Crunches
18 reps @ 100kg
18 reps @ 100kg
18 reps @ 100kg
*weight was knocked back this week, to correct form.
Hammer Curls
16 reps @ 17.5kg
16 reps @ 17.5kg
16 reps @ 17.5kg
Inclined Seat Bicep Curls
16 reps @ 10kg
16 reps @ 10kg
16 reps @ 10kg
- Tuesday
400mg L-Carnitine
10mg Cialis Preworkout
30mins Treadmill LISS
Upper (Back Focused)
Flexion Row
11 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg
Under-Hand Pulldowns
12 reps @ 105kg
12 reps @ 105kg
12 reps @ 105kg
Smith Rows
8 reps @ 80kg
8 reps @ 80kg
8 reps @ 80kg
Cable Reverse Flys
14 reps @ 15kg
14 reps @ 15kg
Face Pulls
12 reps @ 70kg
12 reps @ 70kg
Smith Bench Press
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg
Cable Fly
14 reps @ 30kg
14 reps @ 30kg
- Wednesday
50mins Treadmill LISS
Rest
- Thursday
400mg L-Carnitine
10mg Cialis
15mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
13 reps @ 20kg
12 reps @ 20kg
12 reps @ 20kg
Good-Morning Smith
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Cable Hip Abduction
10 reps @ 10kg
10 reps @ 10kg
Single Calf Raise
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Hanging Leg Raises
20 reps @ bodyweight
20 reps @ body weight
20 reps @ body weight
Standing Cable Twists
10 reps @ 45kg
10 reps @ 45kg
Ez-Bar Tricep Extension
12 reps @ 27.5kg
12 reps @ 27.5kg
12 reps @ 27.5kg
Rope Pushdown
12 reps @ 65kg
12 reps @ 65kg
12 reps @ 65kg
- Friday
Rest
- Saturday
400mg L-Carnitine
10mg Cialis
21mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
10 Reps @ 17.5kg
10 Reps @ 17.5kg
10 Reps @ 17.5kg
Dumbbell Bench Press
12 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg
Peck Deck
12 Reps @ 80kg
12 Reps @ 80kg
12 Reps @ 80kg
Wide Grip Lat Pulldown
10 reps @ 125kg
10 reps @ 125kg
10 reps @ 125kg
Pull-Up
16 Reps @ Bodyweight
12 Reps @ Bodyweight
Isolated Cable Lateral Raise
12 Reps @ 7.5kg
12 Reps @ 7.5kg
12 Reps @ 7.5kg
Upright Row
13 Reps @ 35kg
11 Reps @ 40kg
Notes:
- Try and implement some changes to my night/sleep routine when I have big days at work, to try and reduce stress.
- Attached a pic of my preworkout “meal” in a time pinch. Coconut water, protein powder and a banana.
Thanks, brother
is that the biggest banana ever bro? LOL!!!!!!!!!!!
huge training too
bananas are a great idea. they are cheap, they are good energy and they have a lot of vitamins and minerals. @ChewedSleek
bro the volume sick. this some good iron training. @ChewedSleek make sure you hit that red meat
@ChewedSleek nice job on this training. it looks awesome! we love this hard work you are doing
that is a heck of a iron training session wow. @ChewedSleek super good volume. i'm so amazed at how strong you train.
reps and sets look clean. i like it a lot. keep up the grind. you won't go wrong with this consistency @ChewedSleek
bros the weight training is on point. lots of good volume and sets/reps. i got mad love and respect for this @ChewedSleek
Work has, in the past, been an absolute bitch. Pre-covid I'd do a 12 hour shift (15+ by the time I got home) and I'd try to be in bed an hour after getting home. Then I'd be ok to workout the next day
Sassy Rep
Active member
I like the work load
@ChewedSleek there’s a lot of good training in this update. I really like the volume you’re pushing it. You can definitely tell.
Showing up is half the battle
When I was a young, single and free man, I would come home from big days, shower, eat in bed and go straight to sleep. I wish I could do the same these days, but I got two young kids now. So long gone are the days of just resting when I’m exhausted hahaha
Midweek 14 update:
Slow start to the week this week. My young fella has gotten sick, so he’s been in our bed and waking up coughing and crying alot. So I didn’t get to train Monday or Tuesday. However, from Wednesday I have been more than making up for it and smashing my workouts, strength is still going up, despite my disrupted sleep schedule and some long days at work this week.
My weight seems to be plateauing again. I will give it another week and if it isn’t climbing again, I will increase carbs.
Slow start to the week this week. My young fella has gotten sick, so he’s been in our bed and waking up coughing and crying alot. So I didn’t get to train Monday or Tuesday. However, from Wednesday I have been more than making up for it and smashing my workouts, strength is still going up, despite my disrupted sleep schedule and some long days at work this week.
My weight seems to be plateauing again. I will give it another week and if it isn’t climbing again, I will increase carbs.
Attachments
I’ve requested my wife no longer buys these bananas, as they give her unrealistic expectations and make me feel inadequate.
That’s it, broShowing up is half the battle
boom smart move bro lol
Sassy Rep
Active member
Upping the carbs sounds like a good plan to me bro.
Week 14 Update.
Happy Sunday EF brothers,
Slow start to the week this week. Sick toddler = minimal sleep.
Was finally able to train come Wednesday, Thursday and Friday.
My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.
Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.
———————————————————————
Current weight:
Daily calories/macros:
4334
516c/300p/109f
Supplements:
PEDs:
Blood pressure:
Hydration:
Workouts:
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg
Smith Squats
10 reps @ 100kg
10 reps @ 100kg
Leg Press
12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg
Calf Raises
18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg
Cable Crunches
16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg
Hammer Curls
12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg
Inclined Seat Bicep Curls
10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS
Upper (Back Focused)
Flexion Row
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Under-Hand Pulldowns
12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg
Smith Rows
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Cable Reverse Flys
10 reps @ 17.5kg
10 reps @ 17.5kg
Face Pulls
12 reps @ 75kg
11 reps @ 75kg
Smith Bench Press
8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg
Cable Fly
10 reps @ 35kg
10 reps @ 35kg
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg
Good-Morning Smith
10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg
Single Calf Raise
12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg
Hanging Leg Raises
20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight
Standing Cable Twists
18 reps @ 45kg
18 reps @ 45kg
Ez-Bar Tricep Extension
16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg
Rope Pushdown
14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg
Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.
20mg Cialis
21mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg
Dumbbell Bench Press
10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg
Peck Deck
12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg
Wide Grip Lat Pulldown
10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg
Pull-Up
17 Reps @ Bodyweight
13 Reps @ Bodyweight
Isolated Cable Lateral Raise
9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg
Upright Row
12 Reps @ 40kg
12 Reps @ 40kg
Notes:
Happy Sunday EF brothers,
Slow start to the week this week. Sick toddler = minimal sleep.
Was finally able to train come Wednesday, Thursday and Friday.
My mother in-law also came to stay for the weekend, so cortisol levels were definitely elevated.
Had a great session today and got it done. My chest felt like it was going to burst out of my skin. Fantastic way to end an ordinary week.
———————————————————————
Current weight:
- 84.6kg (no change this week)
Daily calories/macros:
4334
516c/300p/109f
Supplements:
- supplements have remained mostly the same.
PEDs:
- All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
Blood pressure:
- 123/56
Hydration:
- Minimum 5lt+
Workouts:
- Monday
- Tuesday
- Wednesday
400mg L-Carnitine PW
10mg Cialis PW
20mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
9 reps @ 80kg
9 reps @ 80kg
8 reps @ 80kg
Smith Squats
10 reps @ 100kg
10 reps @ 100kg
Leg Press
12 reps @ 127.5kg
12 reps @ 127.5kg
12 reps @ 127.5kg
Calf Raises
18 reps @ 127.5kg
18 reps @ 127.5kg
18 reps @ 127.5kg
Cable Crunches
16 reps @ 105kg
16 reps @ 105kg
16 reps @ 105kg
Hammer Curls
12 reps @ 20kg
14 reps @ 20kg
14 reps @ 20kg
Inclined Seat Bicep Curls
10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg
- Thursday
400mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS
Upper (Back Focused)
Flexion Row
12 reps @ 90kg
12 reps @ 90kg
12 reps @ 90kg
Under-Hand Pulldowns
12 reps @ 110kg
12 reps @ 110kg
10 reps @ 110kg
Smith Rows
10 reps @ 80kg
10 reps @ 80kg
10 reps @ 80kg
Cable Reverse Flys
10 reps @ 17.5kg
10 reps @ 17.5kg
Face Pulls
12 reps @ 75kg
11 reps @ 75kg
Smith Bench Press
8 reps @ 95kg
8 reps @ 95kg
8 reps @ 95kg
—————- no rest
Till failure @ 65kg
Cable Fly
10 reps @ 35kg
10 reps @ 35kg
- Friday
400mg L-Carnitine PW
20mg Cialis PW
25mins Treadmill LISS
Lower, Core + Tri’s
Glute Kickback
8 reps @ 30kg
8 reps @ 30kg
8 reps @ 30kg
Good-Morning Smith
10 reps @ 85kg
10 reps @ 85kg
8 reps @ 85kg
Single Calf Raise
12 reps @ 85kg
10 reps @ 85kg
10 reps @ 85kg
Hanging Leg Raises
20 reps @ bodyweight
22 reps @ body weight
24 reps @ body weight
Standing Cable Twists
18 reps @ 45kg
18 reps @ 45kg
Ez-Bar Tricep Extension
16 reps @ 27.5kg
16 reps @ 27.5kg
16 reps @ 27.5kg
Rope Pushdown
14 reps @ 65kg
16 reps @ 65kg
8 reps @ 65kg
- Saturday
Daughter’s birthday party. So didn’t get a chance to train, was bullied by a ruthless gang of 8 year olds instead.
- Sunday
20mg Cialis
21mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
10 Reps @ 20kg
10 Reps @ 20kg
10 Reps @ 20kg
Dumbbell Bench Press
10 Reps @ 35kg
10 Reps @ 35kg
9 Reps @ 35kg
Peck Deck
12 Reps @ 85kg
11 Reps @ 85kg
10 Reps @ 85kg
Wide Grip Lat Pulldown
10 reps @ 130kg
10 reps @ 130kg
10 reps @ 130kg
Pull-Up
17 Reps @ Bodyweight
13 Reps @ Bodyweight
Isolated Cable Lateral Raise
9 Reps @ 10kg
8 Reps @ 10kg
8 Reps @ 10kg
Upright Row
12 Reps @ 40kg
12 Reps @ 40kg
Notes:
- Some snacks I eat work to keep me going between meals
a lot of volume u do bro
u feeling bigger?
@ChewedSleek This is a very nice Sunday update. Keep up the good work boss. It's looking really good.
Bro, don't forget to get some pictures of the red meat. Bananas, nice and all but you need your protein. @ChewedSleek
bros awesome work. @ChewedSleek Lots of good training on this. I like how you finish out with some Pull-Ups.
Big write up
Sassy Rep
Active member
Sounds like you had a good work out.
@ChewedSleek i like those bananas ripe. The nice thing about bananas is that they're cheap but they also are full of potassium and other minerals and vitamins.
Wow, this is a really strong training session. the EF family is blown away. You put in definitely the time and effort. @ChewedSleek
@ChewedSleek good work on this! this type of training is solid. i am impressed
Hopefully the little one is feeling a bit better and you got some sleep
@ChewedSleek that is some killer training man you definitely put some great volume in and a lot of good exercise exercises. The food’s looking really good too keep it up.
@ChewedSleek Legit work man........
Thanks, bro. Yeah, I’m feeling big and I’m getting a lot of compliments from mates, about how much bigger I’m looking. It’s a good feeling, haha.
Thanks, bro. He’s better now, but now I’ve got it and my throat feels like razor blades.
Midweek 15 update:
I apologise for the belated update. I’ve been struck down with whatever my son had last week. The combination of lack of sleep and a one year old coughing directly into my mouth repeatedly took its toll. My throat has felt like I’m swallowing glass since Monday morning. So I’ve taken this week pretty easy, mostly just keeping on top of steps and resting up so I can really push the final portion of my bulk.
Friday nights I usually get my best sleep of the week, so tomorrow I’ll be throwing some weights around because I currently feel deflated and I’m needing that pump.
I apologise for the belated update. I’ve been struck down with whatever my son had last week. The combination of lack of sleep and a one year old coughing directly into my mouth repeatedly took its toll. My throat has felt like I’m swallowing glass since Monday morning. So I’ve taken this week pretty easy, mostly just keeping on top of steps and resting up so I can really push the final portion of my bulk.
Friday nights I usually get my best sleep of the week, so tomorrow I’ll be throwing some weights around because I currently feel deflated and I’m needing that pump.
you step on scales bro?
My weight dipped back down to 83.4. But it’s back up to 84.6, fasted this morning. So based on that, I’d say I’ve managed to maintain the weight the weight this week.
thats good weight bro
Week 15 Update.
Happy Sunday night EF brothers,
I was knocked around with a pretty bad case of the flu this week. So I took this as an opportunity to take a deload and rest my body for a big final push for the remaining 5 weeks of this bulk/blast.
I struggled with my calories this week, due to my throat feeling as though I was deep-throating razors blades. But I made it happen.
I got a lot of sleep in this week, in the way of afternoon naps.
Due to being sick I just tried to keep my steps around 10k everyday and I did manage to do just that.
———————————————————————
Current weight:
4334
516c/300p/109f
Supplements:
Upper body deload
2 x sets bench/half weight, low reps
2 x sets cable flys/half weight, low reps
2 x sets lateral cable raises/half weight, low reps
2 x sets face pulls/half weight, low reps
2 x sets flexion rows/half weight, low reps
2 x sets bent over rows/half weight, low reps
Lower Body Deload
2 x sets smith squats/half weight, low reps
2 x sets leg press smith/half weight, low reps
2 x sets good mornings/half weight, low reps
2 x sets cable kickbacks/half weight, low reps
2 x sets calf raises/half weight, low reps
Notes:
Happy Sunday night EF brothers,
I was knocked around with a pretty bad case of the flu this week. So I took this as an opportunity to take a deload and rest my body for a big final push for the remaining 5 weeks of this bulk/blast.
I struggled with my calories this week, due to my throat feeling as though I was deep-throating razors blades. But I made it happen.
I got a lot of sleep in this week, in the way of afternoon naps.
Due to being sick I just tried to keep my steps around 10k everyday and I did manage to do just that.
———————————————————————
Current weight:
- 84.6kg (no change this week, to be expected. I’d rather maintain the weight than lose it due to sickness)
4334
516c/300p/109f
Supplements:
- supplements have remained mostly the same.
- All @Sassy's Pharmaceuticals @Sassy Rep 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
- 128/56
- Minimum 5lt+
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
Upper body deload
2 x sets bench/half weight, low reps
2 x sets cable flys/half weight, low reps
2 x sets lateral cable raises/half weight, low reps
2 x sets face pulls/half weight, low reps
2 x sets flexion rows/half weight, low reps
2 x sets bent over rows/half weight, low reps
- Sunday
Lower Body Deload
2 x sets smith squats/half weight, low reps
2 x sets leg press smith/half weight, low reps
2 x sets good mornings/half weight, low reps
2 x sets cable kickbacks/half weight, low reps
2 x sets calf raises/half weight, low reps
Notes:
- nothing worth noting. Just annoyed at getting sick. But all the extra naps were nice.
- Pic was taken fasted yesterday morning. No pump, feeling like a chewed up asshole.
- Also attached meal prep stocked fridge and flavoured coconut water I tried yesterday, that was fucking amazing.
damn you look hella lean bro and really tight too
the food is cleaning out big time
As I said in another log when ill soups and stews help
@ChewedSleek Nothing hits the spot especially when you're super thirsty. And dehydrated and some raw coconut water. I love this stuff myself.
bro hardcore iron training. and EVO family prep time. plenty protein to feed small army @ChewedSleek
this is a great way to food prep right here. @ChewedSleek Get yourself set up for the week. And you keep kicking ass.
bros sorry about sickness. seems like a lot of dudes getting sick right now. but glad you got in naps @ChewedSleek
@ChewedSleek lower body deload. that is what we need to do on this. that will get you the best results!
EF family respect on this update. this is a strong training session. and good food prep too @ChewedSleek
Hopefully you feel much better the flu is the worst
Sassy Rep
Active member
@ChewedSleek that meal prep is paying off! Looking good bro!
@ChewedSleek Looking solid bro....keep it up........
@ChewedSleek looking really lean man. The food’s looking on point way to go.
Belated Midweek 16 update
Apologies for another belated midweek update.
On Sunday night/Monday morning I contracted some stomach virus and could not keep any food down or in me. So not the best start to the week.
Tuesday I wasn’t too bad, so I managed to train legs. Squats were quite the risk, but I managed to push through unscathed. I did not go to a public gym, I have my own set up at home.
Since Monday I have been consistently bloated and struggled getting the calories down. However this issue is slowly rectifying itself with each passing day.
I have pushed through and trained, kept steps right up, ate all my meals.
Will have a breakdown of training and more details/pics on Sunday.
Hope you all have a great weekend!
Apologies for another belated midweek update.
On Sunday night/Monday morning I contracted some stomach virus and could not keep any food down or in me. So not the best start to the week.
Tuesday I wasn’t too bad, so I managed to train legs. Squats were quite the risk, but I managed to push through unscathed. I did not go to a public gym, I have my own set up at home.
Since Monday I have been consistently bloated and struggled getting the calories down. However this issue is slowly rectifying itself with each passing day.
I have pushed through and trained, kept steps right up, ate all my meals.
Will have a breakdown of training and more details/pics on Sunday.
Hope you all have a great weekend!
stomach bug can linger and leave you bloated even after the worst has passed bro
to speed things up add probiotics daily, some activated charcoal here and there to clear the junk out, digestive enzymes with bigger meals, and psyllium husk to keep things moving
the combo usually settles the gut faster so you can get back to hitting calories without discomfort
Sassy Rep
Active member
Hope you are feeling better now bro.
My man! Thankyou! I implemented your recommendations and it helped a lot!
Thanks, bro! Feeling much better now!
Week 16 Update.
Happy Sunday Evening my EF brothers,
As mentioned in midweek update; I was knocked around with a stomach virus on Monday and it wreaked absolute havoc on me. I have been consistently bloated since and only started coming good the last two days.
Calories were a struggle to get down and keep inside of myself this week.
Despite all this, I still trained. Squats were bit of a risk, considering. If I didn’t have a home setup, I would not have taken said risk haha.
———————————————————————
Current weight:
4334
516c/300p/109f
Supplements:
112/66 (blood pressure is down this week.)
Hydration:
600mg L-Carnitine PW
10mg Cialis PW
40mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
8 reps @ 85kg
8 reps @ 85kg
8 reps @ 85kg
Smith Squats
10 reps @ 105kg
8 reps @ 110kg
Leg Press
10 reps @ 132kg
10 reps @ 132kg
10 reps @ 132kg
Calf Raises
12 reps @ 132kg
12 reps @ 132kg
12 reps @ 132kg
Cable Crunches
10 reps @ 105kg
30 reps @ 95kg
30 reps @ 95kg
Hammer Curls
18 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
Inclined Seat Bicep Curls
10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg
600mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg*
*will be reducing weight next week and work back up. Reps were sloppy, losing form.
Under-Hand Pulldowns
12 reps @ 110kg
10 reps @ 120kg
10 reps @ 120kg
Smith Rows
8 reps @ 85kg
8 reps @ 85kg
8 reps @ 85kg
Cable Reverse Flys
10 reps @ 17.5kg
10 reps @ 17.5kg
Face Pulls
12 reps @ 60kg
12 reps @ 60kg
Smith Bench Press
8 reps @ 95kg
10 reps @ 80kg
10 reps @ 80kg
Cable Fly
10 reps @ 30kg
10 reps @ 30kg
20mins Treadmill LISS
600mg L-Carnitine PW
20mg Cialis PW
Lower, Core + Tri’s
Glute Kickback
10 reps @ 25kg
10 reps @ 25kg
8 reps @ 25kg
Good-Morning Smith
10 reps @ 85kg
10 reps @ 85kg
12 reps @ 80kg
Single Calf Raise
12 reps @ 85kg
12 reps @ 85kg
10 reps @ 85kg
Hanging Leg Raises
22 reps @ bodyweight
22 reps @ body weight
22 reps @ body weight
Standing Cable Twists
14 reps @ 50kg
14 reps @ 50kg
Ez-Bar Tricep Extension
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Rope Pushdown
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
600mg L-Carnitine
10mg Cialis
26mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
12 Reps @ 20kg
12 Reps @ 20kg
12 Reps @ 20kg
Dumbbell Bench Press
12 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg
Peck Deck
12 Reps @ 80kg
12 Reps @ 80kg
12 Reps @ 80kg
Wide Grip Lat Pulldown
12 reps @ 130kg
12 reps @ 130kg
12 reps @ 130kg
Pull-Up
18 Reps @ Bodyweight
13 Reps @ Bodyweight
Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.6kg
Upright Row
12 Reps @ 40kg
12 Reps @ 40kg
Notes:
Happy Sunday Evening my EF brothers,
As mentioned in midweek update; I was knocked around with a stomach virus on Monday and it wreaked absolute havoc on me. I have been consistently bloated since and only started coming good the last two days.
Calories were a struggle to get down and keep inside of myself this week.
Despite all this, I still trained. Squats were bit of a risk, considering. If I didn’t have a home setup, I would not have taken said risk haha.
———————————————————————
Current weight:
- 83.5kg (weight has dropped this week, will be increasing calories this coming week. Adding in dates and other dried fruit to bump the calories up)
4334
516c/300p/109f
Supplements:
- supplements have remained mostly the same.
- All Sassy’s Pharmaceuticals 500mg Test E/140mg EQ/3.6ius HGH
- Oil pinning frequency is daily.
- HGH every night PM before bed.
112/66 (blood pressure is down this week.)
Hydration:
- Minimum 5lt+
- Monday
- Tuesday
600mg L-Carnitine PW
10mg Cialis PW
40mins treadmill LISS
Lower, Core + Bi’s
Seated Leg Raise
8 reps @ 85kg
8 reps @ 85kg
8 reps @ 85kg
Smith Squats
10 reps @ 105kg
8 reps @ 110kg
Leg Press
10 reps @ 132kg
10 reps @ 132kg
10 reps @ 132kg
Calf Raises
12 reps @ 132kg
12 reps @ 132kg
12 reps @ 132kg
Cable Crunches
10 reps @ 105kg
30 reps @ 95kg
30 reps @ 95kg
Hammer Curls
18 reps @ 20kg
16 reps @ 20kg
16 reps @ 20kg
Inclined Seat Bicep Curls
10 reps @ 12.5kg
10 reps @ 12.5kg
10 reps @ 12.5kg
- Wednesday
600mg L-Carnitine
10mg Cialis Preworkout
20mins Treadmill LISS
Upper (Back Focused)
Flexion Row
10 reps @ 90kg
10 reps @ 90kg
10 reps @ 90kg*
*will be reducing weight next week and work back up. Reps were sloppy, losing form.
Under-Hand Pulldowns
12 reps @ 110kg
10 reps @ 120kg
10 reps @ 120kg
Smith Rows
8 reps @ 85kg
8 reps @ 85kg
8 reps @ 85kg
Cable Reverse Flys
10 reps @ 17.5kg
10 reps @ 17.5kg
Face Pulls
12 reps @ 60kg
12 reps @ 60kg
Smith Bench Press
8 reps @ 95kg
10 reps @ 80kg
10 reps @ 80kg
Cable Fly
10 reps @ 30kg
10 reps @ 30kg
- Thursday
20mins Treadmill LISS
- Friday
600mg L-Carnitine PW
20mg Cialis PW
Lower, Core + Tri’s
Glute Kickback
10 reps @ 25kg
10 reps @ 25kg
8 reps @ 25kg
Good-Morning Smith
10 reps @ 85kg
10 reps @ 85kg
12 reps @ 80kg
Single Calf Raise
12 reps @ 85kg
12 reps @ 85kg
10 reps @ 85kg
Hanging Leg Raises
22 reps @ bodyweight
22 reps @ body weight
22 reps @ body weight
Standing Cable Twists
14 reps @ 50kg
14 reps @ 50kg
Ez-Bar Tricep Extension
12 reps @ 30kg
12 reps @ 30kg
12 reps @ 30kg
Rope Pushdown
12 reps @ 60kg
12 reps @ 60kg
12 reps @ 60kg
- Saturday
- Sunday
600mg L-Carnitine
10mg Cialis
26mins Treadmill LISS
Upper (Chest Focused)
Incline Fly
12 Reps @ 20kg
12 Reps @ 20kg
12 Reps @ 20kg
Dumbbell Bench Press
12 Reps @ 30kg
12 Reps @ 30kg
12 Reps @ 30kg
Peck Deck
12 Reps @ 80kg
12 Reps @ 80kg
12 Reps @ 80kg
Wide Grip Lat Pulldown
12 reps @ 130kg
12 reps @ 130kg
12 reps @ 130kg
Pull-Up
18 Reps @ Bodyweight
13 Reps @ Bodyweight
Isolated Cable Lateral Raise
10 Reps @ 7.5kg
10 Reps @ 7.5kg
10 Reps @ 7.6kg
Upright Row
12 Reps @ 40kg
12 Reps @ 40kg
Notes:
- dropped weight back on some exercises, due to not being happy with my form.
- Protein Pancakes, with maple syrup, chopped dates and banana.
Sassy Rep
Active member
That's one heck of a workout man. Protein pancakes fu@k yeah.
Thanks, bro
gotta get it done! They were so fucking good!
hot size bro and you really trainign hard volume
@ChewedSleek sorry to hear about your stomach virus. Are you sure it wasn't like food poisoning or something like that?
bros you tempting me with those pancakes damn. It's amazing how good they taste with some bananas. @ChewedSleek going to have to make some myself
Yeah, protein pancakes are some of the best, especially if you make it from scratch. Maybe share with us a recipe that you have. I like to make mine with coconut flour. @ChewedSleekThanks, bro
You did well to still get some steps on when ill
@ChewedSleek Your arms are definitely looking big and jacked seeing some good vascularity in there. I just want to see you cut down more. I want to see those abs.
This is another terrific weight training session. @ChewedSleek peck deck looks solid. i also love the incline fly
@ChewedSleek awesome work right here! On point!
I thought it was at first. But it lingered for a week. The bloating did not dissipate for 7 days. My son also had it, although he seemed to not suffer as bad as myself.
I used coconut flour also!
Those steps were purely from running back and forth to the site portaloo, in a desperate attempt not to shit myself. My success rate was 7/10.
Just 3 more weeks of left of this bulk! Abs will not be far away!
Midweek 17.
Weight is trending back up, coming in at 84.2kg fasted this morning.
attached is a 12hr comparison pic. On the left is at 6pm, post-pump with a belly full of food. On the right is 6am, fasted.
Weight is trending back up, coming in at 84.2kg fasted this morning.
attached is a 12hr comparison pic. On the left is at 6pm, post-pump with a belly full of food. On the right is 6am, fasted.
lighting better but abs look better too bro
Sassy Rep
Active member
Keep it coming bro.
next time try some activated charcoal
bros yeah super sweet with bananas and honey too.. rub it all over my wife ha!
@ChewedSleek wow in 12 hours you look so different. you might have some food intolerances causing the bloating. hard to say though
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