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Approved Log Russianstar returns log

russianstarr

russianstarr

V.I.P.
EF Logger
Most of you probably dont know me, that's good.
I made a mess of my life and I am returning to where I started, on the forums

I will be doing a log here to try and motivate myself and hopefully others too.
I know a little about supplements etc so feel free to ask , I know there are a lot of experts on here already.

Thank you Elite fitness for allowing me a place to restart my journey.

I'm looking forward to meeting you all.

Current stats.
189cm
90kg
Bf 13-15%

I'm training using the 5,4,3,2,1 routine .

Currently my bench is around 115kg
Deadlift 140kg
Squat 170kg

Way off my old numbers but I havent trained for years.

This is my second week starting today back in the gym.
Thank you all once again.

Feel free to offer tips and advice.

Rs
 
russianstarr said:
Most of you probably dont know me, that's good.
I made a mess of my life and I am returning to where I started, on the forums

I will be doing a log here to try and motivate myself and hopefully others too.
I know a little about supplements etc so feel free to ask , I know there are a lot of experts on here already.

Thank you Elite fitness for allowing me a place to restart my journey.

I'm looking forward to meeting you all.

Current stats.
189cm
90kg
Bf 13-15%

I'm training using the 5,4,3,2,1 routine .

Currently my bench is around 115kg
Deadlift 140kg
Squat 170kg

Way off my old numbers but I havent trained for years.

This is my second week starting today back in the gym.
Thank you all once again.

Feel free to offer tips and advice.

Rs
Click to expand...
@russianstarr welcome back to the Elitefitness.com family! glad to see you back

this will be a big transformation for you coming back into it.

can we see 2 things from you to start as a community we can work on this together and be a team to get you results

diet, foods you eat and when you eat them, we can adjust that
training, exercises you do and when you do them and reps sets weights
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.

also if possible a face blurred picture to see your base now
and a few meal pics if you can to see what you eating
 
I'm sure I can
MUSTANG_18 said:
@russianstarr welcome back to the Elitefitness.com family! glad to see you back

this will be a big transformation for you coming back into it.

can we see 2 things from you to start as a community we can work on this together and be a team to get you results

diet, foods you eat and when you eat them, we can adjust that
training, exercises you do and when you do them and reps sets weights
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.

also if possible a face blurred picture to see your base now
and a few meal pics if you can to see what you eating
Click to expand...
I'm sure I can do that especially the first part.
Il start logging everything I'm eating.


Can anyone reccomend a pre workout that they like to use as I'm struggling some mornings to get myself going.
 
russianstarr said:
I'm sure I can

I'm sure I can do that especially the first part.
Il start logging everything I'm eating.


Can anyone reccomend a pre workout that they like to use as I'm struggling some mornings to get myself going.
Click to expand...
@russianstarr great to hear we are waiting

preworkout I use cardazol and ostazol stacked 2 caps each but you can start with more if you feel you're strong for it
www.needtobuildmuscle.com

Cardazol™ - Needtobuildmuscle.com - N2BM USA

CARDAZOL BACK IN STOCK!...Fat loss and endurance are the two main effects users of Cardazol are looking for.Cardazol is designed to be a potent fat burner that helps increase cardiovascular endurance during training. This is a powerful formula! You must take six capsules per day for best...
www.needtobuildmuscle.com www.needtobuildmuscle.com

M1-MK hardcore testosterone boost

Ostazol, also called M1MK, is everything that you ever wanted from a performance enhancing, muscle building compound
www.needtobuildmuscle.com www.needtobuildmuscle.com

check ingredients here

Cardazol (GW) – Banned Nutrition

www.bannednutrition.com www.bannednutrition.com

Ostazol (M1-MK) – Banned Nutrition

www.bannednutrition.com www.bannednutrition.com
 
MUSTANG_18 said:
@russianstarr great to hear we are waiting

preworkout I use cardazol and ostazol stacked 2 caps each but you can start with more if you feel you're strong for it
www.needtobuildmuscle.com

Cardazol™ - Needtobuildmuscle.com - N2BM USA

CARDAZOL BACK IN STOCK!...Fat loss and endurance are the two main effects users of Cardazol are looking for.Cardazol is designed to be a potent fat burner that helps increase cardiovascular endurance during training. This is a powerful formula! You must take six capsules per day for best...
www.needtobuildmuscle.com www.needtobuildmuscle.com

M1-MK hardcore testosterone boost

Ostazol, also called M1MK, is everything that you ever wanted from a performance enhancing, muscle building compound
www.needtobuildmuscle.com www.needtobuildmuscle.com

check ingredients here

Cardazol (GW) – Banned Nutrition

www.bannednutrition.com www.bannednutrition.com

Ostazol (M1-MK) – Banned Nutrition

www.bannednutrition.com www.bannednutrition.com
Click to expand...
I will look into it.
N2bm products have changed some since I started with Nate etc and Rick rock back in the day.
Is my product need2slin still being sold ?
 
russianstarr said:
Most of you probably dont know me, that's good.
I made a mess of my life and I am returning to where I started, on the forums

I will be doing a log here to try and motivate myself and hopefully others too.
I know a little about supplements etc so feel free to ask , I know there are a lot of experts on here already.

Thank you Elite fitness for allowing me a place to restart my journey.

I'm looking forward to meeting you all.

Current stats.
189cm
90kg
Bf 13-15%

I'm training using the 5,4,3,2,1 routine .

Currently my bench is around 115kg
Deadlift 140kg
Squat 170kg

Way off my old numbers but I havent trained for years.

This is my second week starting today back in the gym.
Thank you all once again.

Feel free to offer tips and advice.

Rs
Click to expand...
What was they before?
 
Well I started to believe my own hype, I became narcissistic, I loved myself. Forgot about the people who loved me. I hurt everyone and I lost a lot of people including my family.
I lost a lot of money, and am slowly rebuilding my self.
Let's just say I wasn't a nice person. But thankfully I have an amazing daughter and 2 amazing sons.

I hurt everyone so badly , I know that .
I'm trying to humble myself and learn to give.
 
There was another guy too, cant remember his name now
Last year I lost a good friend heck from the forums to suicide .
I'm glad all you guys are still around.
 
MUSTANG_18 said:
@russianstarr morning, please get some updates up for us on your training diet today
Click to expand...
I havent been training today but I bought a cheap pre workout to provide a little placebo affect .

My diet today has been an atrocity.
I had a black coffee
A pizza slice and feel pretty gross.
I stayed up watching fury vs ngannou and had pizza with salad and jacket potatoes.

My protein intake is really low.

Any help please guys. I'm relying on my Gene's to always look ok and I'm not eating to keep my bf low.
 
russianstarr said:
I havent been training today but I bought a cheap pre workout to provide a little placebo affect .

My diet today has been an atrocity.
I had a black coffee
A pizza slice and feel pretty gross.
I stayed up watching fury vs ngannou and had pizza with salad and jacket potatoes.

My protein intake is really low.

Any help please guys. I'm relying on my Gene's to always look ok and I'm not eating to keep my bf low.
Click to expand...
@russianstarr welcome back bro

you know we can start slow, lets start by adding a protein bar 1 like quest and 1 protein shake per day to boost protein
now training, how about we start with just bench press, deadlifts and squats? slow and steady big moves
 
the_alcatraz said:
@russianstarr welcome back bro

you know we can start slow, lets start by adding a protein bar 1 like quest and 1 protein shake per day to boost protein
now training, how about we start with just bench press, deadlifts and squats? slow and steady big moves
Click to expand...
I've been just doing 5,4,3,2,1 with squat, bench and dead to get me started.
What would you suggest bro?
I've just bought some protein powder based on your post.
And il get some bars tomorrow.

Thank you
 
Just to basically open up a little so you know where I am.
I made a lot of money and was a really good looking guy, I thought I was untouchable and I was egotistical.

What happened was I made a mistake, the anxiety of which are me up, and it came out in various ways.
My face became almost completely paralyzed and even today I cant smile properly.
I got MRSA which really scarred my back.. so I lost a lot of confidence.
I went through a divorce and gave my ex the house, to be honest I'm so ashamed I would of done that anyway.
There is a lot more, but basically after dealing with being disowned by my family I decided to go back to the thing I used as a focus which is the gym .
I used to be such a nice person, and i lost all that, i lost my kindness and i want that back.

I wont be able to put things right but I can change my future and be a good example for my kids.

I dont drink or take drugs, which I guess is one positive.
I am sure I will have lost some respect through being open but I want everyone to know who I am.
Thank you all guys.
Saying all this means I can focus on why I'm here.
 
russianstarr said:
I havent been training today but I bought a cheap pre workout to provide a little placebo affect .

My diet today has been an atrocity.
I had a black coffee
A pizza slice and feel pretty gross.
I stayed up watching fury vs ngannou and had pizza with salad and jacket potatoes.

My protein intake is really low.

Any help please guys. I'm relying on my Gene's to always look ok and I'm not eating to keep my bf low.
Click to expand...
Meal prep
 
So my evening meal was half a roast chicken.
Roast potatoes
Cauliflower
Parsnips
Stuffing
Mint sauce
And a few Yorkshire puddings.

Feel a little better knowing I took in some decent protein.
 
you should check out some of the other logs on evo as well
 
Welcome back into the community brother đź’Ş life has a funny way of showing us the right path sometimes and offen times the hard road is the most rewarding road, in darkness light exists, it all comes down to how hard you are willing to claw your way through the dark to find that light.

Everyone here will be supportive of the comeback and be here for moral support.

I look forward to the comeback and you picking yourself up off the ground and finding a way to push forward.
 
russianstarr said:
I've been just doing 5,4,3,2,1 with squat, bench and dead to get me started.
What would you suggest bro?
I've just bought some protein powder based on your post.
And il get some bars tomorrow.

Thank you
Click to expand...
@russianstarr add bench and deads to it thats fine to start the big 3
i would just stick to 15 rep sets to get the volume going

and the protein powder is a must take before and after training
bars get at least 1 bar per day check quest
 
russianstarr said:
Just to basically open up a little so you know where I am.
I made a lot of money and was a really good looking guy, I thought I was untouchable and I was egotistical.

What happened was I made a mistake, the anxiety of which are me up, and it came out in various ways.
My face became almost completely paralyzed and even today I cant smile properly.
I got MRSA which really scarred my back.. so I lost a lot of confidence.
I went through a divorce and gave my ex the house, to be honest I'm so ashamed I would of done that anyway.
There is a lot more, but basically after dealing with being disowned by my family I decided to go back to the thing I used as a focus which is the gym .
I used to be such a nice person, and i lost all that, i lost my kindness and i want that back.

I wont be able to put things right but I can change my future and be a good example for my kids.

I dont drink or take drugs, which I guess is one positive.
I am sure I will have lost some respect through being open but I want everyone to know who I am.
Thank you all guys.
Saying all this means I can focus on why I'm here.
Click to expand...
@russianstarr there is a path back but it start with dedication i'm 100% sure you can step it back up and get back into it

and you can get in shape so you look amazing and feel great
 
Good afternoon everyone.
So in response my Sunday was a lazy day on the whole. Spending time with my boys and doing some online work.

Today though was much better. Thanks to the advice here .

Breakfast.
Cereal with protein and milk.
Black coffee.
Pre workout drink

Gym.
Legs day.
Squats I went for volume as I wasn't feeling that strong.
5 sets of 10 squats.
70kg x 10
80 kg x 10
90kg x 10
95kg x 10
100kg x 10

4 sets of leg extensions
65kg x 12
70kg x 12
75kg x 10
80kg x 10

Hamstring curls
60kg x 8
70kg x 7
80kg x 6

Sit ups
3 x 15

Calf raises
Donkey calf 4 x 20reps
Seated calf extensions 4 x 20

Then I did backwards walking on the running machine for 3 minutes.
Got a massive pump in my quads and it helps my back posture.


Then I went to work and cleaned some carpets which is what I'm doing as I find it theraputic.


Then after work

Guess what... I went back to the gym and supersetted my arms biceps and triceps
Had a nice pump which was quite satisfying.


Then I had a Jacket with salad and chicken.


What do you think guys?
 
Topps_Baseball88 said:
Welcome back into the community brother đź’Ş life has a funny way of showing us the right path sometimes and offen times the hard road is the most rewarding road, in darkness light exists, it all comes down to how hard you are willing to claw your way through the dark to find that light.

Everyone here will be supportive of the comeback and be here for moral support.

I look forward to the comeback and you picking yourself up off the ground and finding a way to push forward.
Click to expand...
Thank you my man.
 
Posting this again as it got lost down the posts haha.
Good afternoon everyone.
So in response my Sunday was a lazy day on the whole. Spending time with my boys and doing some online work.

Today though was much better. Thanks to the advice here .

Breakfast.
Cereal with protein and milk.
Black coffee.
Pre workout drink

Gym.
Legs day.
Squats I went for volume as I wasn't feeling that strong.
5 sets of 10 squats.
70kg x 10
80 kg x 10
90kg x 10
95kg x 10
100kg x 10

4 sets of leg extensions
65kg x 12
70kg x 12
75kg x 10
80kg x 10

Hamstring curls
60kg x 8
70kg x 7
80kg x 6

Sit ups
3 x 15

Calf raises
Donkey calf 4 x 20reps
Seated calf extensions 4 x 20

Then I did backwards walking on the running machine for 3 minutes.
Got a massive pump in my quads and it helps my back posture.


Then I went to work and cleaned some carpets which is what I'm doing as I find it theraputic.


Then after work

Guess what... I went back to the gym and supersetted my arms biceps and triceps
Had a nice pump which was quite satisfying.


Then I had a Jacket with salad and chicken.


What do you think guys?
 
russianstarr said:
Thank you Ef for making this an approved log , and thank you for giving me a VIP status.
You guys are the best and are really helping me out.
Click to expand...
@russianstarr we are happy to have you back in the community, we are way more positive of a community now

russianstarr said:
Posting this again as it got lost down the posts haha.
Good afternoon everyone.
So in response my Sunday was a lazy day on the whole. Spending time with my boys and doing some online work.

Today though was much better. Thanks to the advice here .

Breakfast.
Cereal with protein and milk.
Black coffee.
Pre workout drink

Gym.
Legs day.
Squats I went for volume as I wasn't feeling that strong.
5 sets of 10 squats.
70kg x 10
80 kg x 10
90kg x 10
95kg x 10
100kg x 10

4 sets of leg extensions
65kg x 12
70kg x 12
75kg x 10
80kg x 10

Hamstring curls
60kg x 8
70kg x 7
80kg x 6

Sit ups
3 x 15

Calf raises
Donkey calf 4 x 20reps
Seated calf extensions 4 x 20

Then I did backwards walking on the running machine for 3 minutes.
Got a massive pump in my quads and it helps my back posture.


Then I went to work and cleaned some carpets which is what I'm doing as I find it theraputic.


Then after work

Guess what... I went back to the gym and supersetted my arms biceps and triceps
Had a nice pump which was quite satisfying.


Then I had a Jacket with salad and chicken.


What do you think guys?
Click to expand...
@russianstarr i like your 2 sessions per day push perfect
but i wouldnt overtrain coming back, keep it to 1x/week for at least 2 weeks imo to get less DOMS

on the diet, i would add a protein bar or shake at night and post workout, get extra protein for growth
even if you're heavier protein will help

you had a jacket, what is that?
 
the_alcatraz said:
@russianstarr we are happy to have you back in the community, we are way more positive of a community now


@russianstarr i like your 2 sessions per day push perfect
but i wouldnt overtrain coming back, keep it to 1x/week for at least 2 weeks imo to get less DOMS

on the diet, i would add a protein bar or shake at night and post workout, get extra protein for growth
even if you're heavier protein will help

you had a jacket, what is that?
Click to expand...
Haha it's a jacket potato, when you bake it with the skin.
 
Today.
Fasted gym as I felt sick training after eating yesterday.

Deads
100kg 5 sets
X10
X10
X9
X8
X7

Dumbells bench
30kg x 10
35kg x 10
40kg x 10
45 kg x 7

And then I did cable crossovers for chest. then had a play on the machine I've attached.
Turns out whatever it is I'm really strong on it, as I can do the max for 12 plus reps


Then I had 20 grams protein shake
18g protein bar
A cortado and then did some work.
 
russianstarr said:
I havent been training today but I bought a cheap pre workout to provide a little placebo affect .

My diet today has been an atrocity.
I had a black coffee
A pizza slice and feel pretty gross.
I stayed up watching fury vs ngannou and had pizza with salad and jacket potatoes.

My protein intake is really low.

Any help please guys. I'm relying on my Gene's to always look ok and I'm not eating to keep my bf low.
Click to expand...
cheat day bro
 
russianstarr said:
Today.
Fasted gym as I felt sick training after eating yesterday.

Deads
100kg 5 sets
X10
X10
X9
X8
X7

Dumbells bench
30kg x 10
35kg x 10
40kg x 10
45 kg x 7

And then I did cable crossovers for chest. then had a play on the machine I've attached.
Turns out whatever it is I'm really strong on it, as I can do the max for 12 plus reps


Then I had 20 grams protein shake
18g protein bar
A cortado and then did some work.
Click to expand...
@russianstarr you only ate protein shake and a bar? clean day what was the eating window? time

russianstarr said:
View attachment 141842
Click to expand...
@russianstarr keep pushing it
 
Good morning everyone.
I have been to the gym today.
I was very puffy this morning in the face, not really sure why.

Anyway I did increasing weight on the machine shoulder press.
70kg x 10
75kg x 8
80kg x 8
85kg x 6
90kg x 4

Shoulder dumbbell flys
15kg dumbells x 10
X 8
X 7

Rear delt shoulder flys (machine)
20kg x 15
22kg x 12
25kg x 10

Shrugs
100kg x 12
X 10
X 10

Then some cardio to finish.
 
russianstarr said:
Good morning everyone.
I have been to the gym today.
I was very puffy this morning in the face, not really sure why.

Anyway I did increasing weight on the machine shoulder press.
70kg x 10
75kg x 8
80kg x 8
85kg x 6
90kg x 4

Shoulder dumbbell flys
15kg dumbells x 10
X 8
X 7

Rear delt shoulder flys (machine)
20kg x 15
22kg x 12
25kg x 10

Shrugs
100kg x 12
X 10
X 10

Then some cardio to finish.
Click to expand...
@russianstarr water retention is normal when you're back in the training

cardio how much cardio?
 
the_alcatraz said:
@russianstarr water retention is normal when you're back in the training

cardio how much cardio?
Click to expand...
I did about 50 kcal fast walking on the incline set at 6%
I didn't do any more than that as I have had a chest infection the last 2 weeks and struggle getting my breath.

day off today.
Massive storm, and was not feeling right last night, something I ate didn't agree.

Yesterday I did shoulders and actually felt quite strong, but i had some chicken at dinner time and think it wasn't quite right Haha.
 
i think #1 your diet needs work

pizza, cereal and milk. these are not muscle building foods. they are body destroyers and gut foods. they are inflammatory foods.

they taste good when you eat them cause you get a nice 8 second dopamine rush, then you feel like ass after

no different then when a crack addict takes drugs, they get a nice rush and then its all gone and they feel worse and then they need more.
 
stevesmi said:
i think #1 your diet needs work

pizza, cereal and milk. these are not muscle building foods. they are body destroyers and gut foods. they are inflammatory foods.

they taste good when you eat them cause you get a nice 8 second dopamine rush, then you feel like ass after

no different then when a crack addict takes drugs, they get a nice rush and then its all gone and they feel worse and then they need more.
Click to expand...
Can you help me out please bro.

Today I had scrambled egg.
Feeling quite I'll still from the chicken.
 

Russianstar my Anti Ageing stack.

So I thought I'd post up some information based on my own experience. Firstly I think looking young is important, no one wants to feel amazing but look like a shriveled up grape. So I have compartmentalised 2 categories. Aesthetic and internal Anti ageing. First Aesthetic. The first thing...
www.elitefitness.com www.elitefitness.com
 
chicken broccoli and brown rice those are staple bodybuilding Foods start there
 
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