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this is +1 for @Corepharma get some gear pics up
Approved Log Cruise and Growth Phase Cycle Log
- Thread starter KaneDen
- Start date
@KaneDen that's a really good supplement list. Keep up the good work. You keep that up, you'll live a strong life.
How it should be done
bros heck of a job. 9 hours of sleep you not gonna go wrong. luckily last night no calls for work so i slept like 10 hours! @KaneDen
beef, rice and avocado is good stuff. i could eat that on every meal @KaneDen its good protein
@KaneDen amazing diet for sure and then your supplement list is excellent. You're not gonna go wrong with any of this.
I like your diet overall but I would like to see you add some green vegetables as well and not just depend on supplements. Things like spinach and broccoli are very healthy. @KaneDen
@KaneDen great work on the update man. Love the details out into these
@KaneDen Wish I could get 9 hours of sleep!
Thanks for the feedback fellas!
I'll have to start adding in some spinach to each meal, I used to do that but just got a little too slack lately
Sleep Quality
Has been absolutely garbage the last few nights. Aircon in all our bedrooms have broken so we’ve been on the couch trying to get the lounge room aircon to get some form of sleep
Fasted Weight - 80.5kg
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado
400pm
Leg Day Workout – 12 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12
Standing Calf Raise (Machine)
• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20
Leg Extension (Machine)
• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12
Lunge (Dumbbell)
• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10
Hyperextensions
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
Has been absolutely garbage the last few nights. Aircon in all our bedrooms have broken so we’ve been on the couch trying to get the lounge room aircon to get some form of sleep
Fasted Weight - 80.5kg
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado
400pm
Leg Day Workout – 12 Feb
Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12
Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12
Standing Calf Raise (Machine)
• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20
Leg Extension (Machine)
• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12
Lunge (Dumbbell)
• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10
Hyperextensions
- Set 1 – 10 kg × 15
- Set 2 – 10 kg × 12
- Set 3 – 10 kg × 10
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
- Echinacea+Vitamin C+Zinc+Garlic
- Co-Enzyme Q10- 150mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
That's what it's all about.Thanks for the feedback fellas!
spinach is a great idea. It's really easy to cook as well. Just boil it for a few minutes until it's tender.
EVO family love all the way!Thanks for the feedback fellas!
bros hit the iron!Thanks for the feedback fellas!
@KaneDen keep going....good work so far.......
The info has been top tier so far! Keen to see how far we can take my physique this year
Sleep Quality
Still absolutely garbage, but last night was a lot better
Fasted Weight - 80.3
4 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
400pm
Pull Day Workout – 15 Feb
(Warm up shoulders and back)
Wide Pull-Ups
• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps
Bent-Over Row (Dumbbell)
• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps
Shrug (Barbell)
• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps
Bicep Curl (Barbell)
• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps
Reverse Fly (Cable)
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)
700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
energy has been low, but have still been making time to head to the gym and get my meals in. Yesterday was especially rough, but today will be another addition to the calories so im keen to push a little more food
Still absolutely garbage, but last night was a lot better
Fasted Weight - 80.3
4 x 30 sec vacuum after waking up
Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)
1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado
400pm
Pull Day Workout – 15 Feb
(Warm up shoulders and back)
Wide Pull-Ups
• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps
Bent-Over Row (Dumbbell)
• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps
Shrug (Barbell)
• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps
Bicep Curl (Barbell)
• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps
Reverse Fly (Cable)
- • Set 1 – 40 kg × 12 reps
- • Set 2 – 54 kg × 15 reps (Drop Set)
- • Set 3 – 32 kg × 18 reps
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)
700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
energy has been low, but have still been making time to head to the gym and get my meals in. Yesterday was especially rough, but today will be another addition to the calories so im keen to push a little more food
that's what we like to hear.
Bros, hell yeah!The one thing we look forward to every day
A+++ EF family respect
Should be a big year
Sleep Quality
Fucking amazing. 10 hours of solid sleep in the aircon does wonders
Fasted Weight - 80.5
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Pork Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
630pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
700pm
Push Day Workout – 16 Feb
Dumbbell Bench Press
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
930pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
Fucking amazing. 10 hours of solid sleep in the aircon does wonders
Fasted Weight - 80.5
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Pork Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates
630pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
700pm
Push Day Workout – 16 Feb
Dumbbell Bench Press
- Set 1 – 27.5kg × 12 reps
- Set 2 – 37.5 kg × 7 reps
- Set 3 – 30 kg × 10 reps
- Set 1 – 25 kg × 12 reps
- Set 2 – 46 kg × 8 reps
- Set 3 – 32 kg × 12 reps
- Set 1 – 47 kg × 12 reps
- Set 2 – 68 kg × 10 reps (Drop Set)
- Set 3 – 40 kg × 15 reps
- Set 1 – 7.5 kg × 15 reps
- Set 2 – 10 kg × 14 reps (Drop Set)
- Set 3 – 5 kg × 14 reps
- Set 1 – 25 kg × 14 reps
- Set 2 – 32.5 kg × 15 reps (Rest Pause)
- Set 3 – 32.5 kg × 5 reps
- Set 1 – 15 reps (AMRAP)
- Set 2 – 12 reps
- Set 3 – 12 reps
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
930pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
Happy to be offered a spot on the team over at @IRONCLAD LABS to log some of their products 
I’ll be logging their HGH, as well as the addition of their Mots-C to really amplify mitochondrial efficiency. Excited to see the changes in my physique over the next few months! Appreciate it @IronHQ
Products are en route, and I’ll be sure to post them up as soon as they arrive
I’ll be logging their HGH, as well as the addition of their Mots-C to really amplify mitochondrial efficiency. Excited to see the changes in my physique over the next few months! Appreciate it @IronHQ
Products are en route, and I’ll be sure to post them up as soon as they arrive
I hope so.Should be a big year
Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon
Fasted Weight - 80.4
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
730pm
Pull Day Workout – 17 Feb
(Warm up shoulders and back)
Pull-Ups
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
Another solid 9 hours of sleep in the freshly repaired aircon
Fasted Weight - 80.4
4 x 30 sec vacuum after waking up
Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)
830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado
530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates
700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)
730pm
Pull Day Workout – 17 Feb
(Warm up shoulders and back)
Pull-Ups
- Set 1 – BW × 10
- Set 2 – BW × 8
- Set 3 – BW × 6
- Set 4 – BW × 5
- Set 1 – 60 kg × 12
- Set 2 – 90 kg × 8
- Set 3 – 70 kg × 12
- Set 1 – 21.25 kg × 15
- Set 2 – 15 kg × 20 (Rest Pause)
- Set 3 – 15 kg × 15
- Set 1 – 10 kg × 15
- Set 2 – 15 kg × 11
- Set 3 – 10 kg × 14 (Rest Pause)
- Set 4 – 10 kg × 6
- Set 1 – 45 kg × 13
- Set 2 – 45 kg × 12
- Set 3 – 47.5 kg × 10
- Set 1 – 50 kg × 15
- Set 2 – 60 kg × 12
- Set 3 – 70 kg × 10 (Drop Set)
- Set 4 – 35 kg × 20
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)
700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake
Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64
Hydration
Minimum 5L of Water
CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night
Supplements
Morning:
- Fish Oil- 2000mg
- Vitamin D3+K2- 3000iu/90mcg
- Lions Mane 1000mg
- Creatine 8mg
- NAC 600mg
- Circumin- 500mg
- Tudca- 250mg
- Probiotic
- Echinacea+Vitamin C+Zinc+Garlic
- Citrus Bergamot- 600mg
- Berberine - 500mg
- Ashwaganda- 450mg
- Co-Enzyme Q10- 150mg
- Echinacea+Vitamin C+Zinc+Garlic
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Hawthorn Berry- 500mg
- Berberine - 500mg
- Circumin- 500mg
- NAC- 600mg
- Tudca- 250mg
- Fish Oil- 2000mg
- Citrus Bergamot- 600mg
- Echinacea+Vitamin C+Zinc+Garlic
aromasin with eq going to crush e2 bro
Should I drop the Aromasin and add in EQ or just stick with Aromasin? I know how Aromasin reacts with my E2, unsure how EQ will react with E2
Aromasin bro u can control it short term
Eq is wild on estrogen and has a long half life
I might stick with Aromasin for now then and possibly add in some EQ a lot later on when I’ve got E2 under control and without any other variables
Much better bro
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