Pull (Thickness)
Monday, Jun 09, 2025 at 2:59pm
Dumbbell Row
Set 1: 85 lbs x 12
Set 2: 85 lbs x 12
Bent DB Shrug
Set 1: 80 lbs x 20
Iso-Lateral Row (Machine)
Set 1: 315 lbs x 14 [Failure]
Rope Cable Curl
Set 1: 77 lbs x 15
Set 2: 77 lbs x 15
Bicep Curl (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Wrist Roller
“Extra Work”
Set 1: 5 lbs x 1
Toes to Bar
Set 1: 10 reps
Set 2: 5 reps
@hevyapp
+15mins LISS
Integrating into the new work schedule (was 4pm-2am, now 1pm-11pm). Had a hiccup this morning so i was a bit behind.
Legs (Quad Focus)
Tuesday, Jun 10, 2025 at 11:58am
Leg Press (Machine)
Set 1: 585 lbs x 15
Pendulum Squat (Machine)
“Arsenal”
Set 1: 90 lbs x 10
Leg Extension (Machine)
“French Fitness”
Set 1: 160 lbs x 15
Set 2: 160 lbs x 15 [Failure]
Standing Leg Curls
“Arsenal, unilateral”
Set 1: 40 lbs x 18 [Failure]
Straight Leg Deadlift
Set 1: 375 lbs x 8 [Failure]
Hip Abduction (Machine)
@hevyapp
Did what i had time for.
Scale holding strong in the 211’s!
Fasted BG was 100 this morning - lowest its been in weeks. Gotta keep this trend moving.
Gonna be a struggle to get my protein in this week. I think the grocers mislabeled my beef… should have been 93% and it tastes like 96%. Tastes like chewy cat food. May substitute some of it for liquid protein or egg whites.
Weds - off (bought an unreasonably large truck)
Thurs - off (handling life stuff)
Today
Push (Delt Focus)
Friday, Jun 13, 2025 at 4:06pm
Shoulder Press (Dumbbell)
Set 1: 80 lbs x 12
Bent Lateral Delt Raise
Set 1: 20 lbs x 15
Set 2: 20 lbs x 15
Set 3: 20 lbs x 15
Lateral Raise (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Set 3: 25 lbs x 15 [Failure]
Chest Press (Machine)
Set 1: 225 lbs x 13 [Failure]
Triceps Pushdown
Set 1: 77 lbs x 15
Set 2: 77 lbs x 15 [Failure]
Cable Fly Crossovers
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
Set 3: 45 lbs x 15
Triceps Extension (Dumbbell)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 15
@hevyapp
Gym was therapy today.
Scale is trending down… hit 209.4 today.
The leaner burger is, the less I cook it. For the 96-97 stuff, it’s just a nice sear on each side, and enough heat through the middle so that it isn’t cold & mushy.
Good luck man. 
Do you know the compulsory poses that you will be asked to do in the compulsory comparisons round? You have plenty of time, but it will soon be coming up too fast. Start doing all eight compulsory poses. IMO, the more you pose the better you get at the muscle control necessary to optimize the look of the pose.
From time to time post them if you would like my input.
Honestly, no. This is something i need to start doing
| Week 4 | Weight | Cals | Pro | Carb | Fat | Train | Cardio | Fasted BG |
|---|---|---|---|---|---|---|---|---|
| Goal | 2450 | 250 | 200 | 70 | ||||
| June 9 | 211.2 | 2451 | 246 | 200 | 68 | Pull Thick | 30 | 102 |
| June 10 | 211.4 | 2451 | 246 | 200 | 68 | Legs Quad | 20 | 100 |
| June 11 | 212.2 | 2451 | 246 | 200 | 68 | off | 15 | 102 |
| June 12 | 210.9 | 2451 | 246 | 200 | 68 | off | 15 | 108 |
| June 13 | 209.4 | 2451 | 246 | 200 | 68 | Push Delt | 15 | 110 |
| June 14 | 209.4 | 2451 | 246 | 200 | 68 | off | 15 | 103 |
| June 15 | 209.5 | 2569 | 251 | 202 | 77 | off | 15 | 102 |
| Avgs | 210.6 | 2468 | 247 | 200 | 69 | 125 | 104 |
Down 4.2lbs from last check-in!
Gear / Supps
250mg test c
200mg mast e
300mg Equipoise
600mg l-carnitine (daily)
1mg Retatrutide
*AAS Injections are done MWF now
1200mg berberine
5mg cialis (daily)
20mg Adderall XR (daily)
It’s been a bit since i trained… honestly i went through a patch where i just didnt care about anything. I stayed on diet, but i just couldn’t locate any fucks. I’m still there a bit tbh.
Pull (Width)
Thursday, Jun 19, 2025 at 12:01am
Lat Pulldown (Cable)
Set 1: 155 lbs x 12
Set 2: 155 lbs x 12
Set 3: 155 lbs x 12
Lat Pulldown (Cable)
Set 1: 165 lbs x 12
Set 2: 165 lbs x 10 [Failure]
Bent DB Shrug
Set 1: 80 lbs x 20
Bicep Curl (Cable)
Set 1: 100 lbs x 15
Set 2: 88 lbs x 15
Bicep Curl (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Wrist Roller
Set 1: 5 lbs x 1
Toes to Bar
Set 1: 10 reps
Set 2: 6 reps
@hevyapp
Oh, the scale is down to 207lbs, so progress is being made.
Legs (Ham & Glute Focus)
Saturday, Jun 21, 2025 at 12:28am
Standing Leg Curls
Set 1: 50 lbs x 20
Set 2: 50 lbs x 20
Deadlift (Smith Machine)
“Stiff leg”
Set 1: 225 lbs x 10
Set 2: 225 lbs x 10
Squat (Smith Machine)
Set 1: 225 lbs x 14
Leg Extension (Machine)
Set 1: 45 lbs x 15
Set 2: 45 lbs x 15
Standing Calf Raise (Smith)
Set 1: 225 lbs x 20
@hevyapp
Week 5 Check-In
Weight is down 3.6lbs from last.
Had an issue finishing my food Monday as the retatrutide had me not even wanting to look at food. pieced it together for the most part the rest of the week, but I was struggling to finish my food most days… protein was a tad under as a result.
I did not train nearly enough last week. some of this was because I was busy with other things in life (adjusting to new hours, new work location, leaving old job, etc.) but some of it was me just being lazy. I need to do better.
Gear / Supps
250mg test c
200mg mast e
300mg Equipoise
600mg l-carnitine (daily)
2.5mg Retatrutide
*AAS Injections are done MWF now
1200mg berberine
5mg cialis (daily)
20mg Adderall XR (daily)
Are you working with a coach on posing?
No sir, not a posing coach specifically, anyways.
I’m working with my coach a bit and also others who’ve competed, are coaches, and have offered help.
If i find that i need a posing coach, I’ll seek one out, but I’m just covering the broad strokes for now.
I was just expecting the poses you post to be looking better. Not that they are bad, just they could be better.
The best thing you could do for me is be brutally honest.
I know my posing is terrible. This was a mild improvement over what I’ve been doing, but i have a LONG way to go.
I would like to hear your opinion if it’s a better use of my time and money to:
Okay.
I am at the gym now
You have about 4 months to work on posing, so it is definitely not a panic situation. I never paid for any help posing and I have a tough time recommending anyone spend money to learn posing. It can be self learned with a little feedback.
The secret of posing is centered around deception. You want to mask your weak points and accentuate your strong points.
IMO, the best place to start is to imitate the pose exactly like a successful bodybuilder you have a picture. Practice until you can do the pose exactly like the picture of the bodybuilder.
When you believe that you have a good imitation of the pose, post the pic of the competitor along with your imitation of his pose. Then we’ll discuss.
It would ease my pain if you started with the side chest pose. That one of yours is hard on my eyes, because of some of the obvious mistakes. I hope you don’t mind the honesty from my perspective.
I’ll respond in detail a bit later, thank you in advance.
Edit:
I have Frank Zane’s Wonder Posing book so I’ll use that as a reference point.
I appreciate the honesty and would ask for nothing less.
Push (Chest Focus)
Monday, Jun 23, 2025 at 5:39pm
Chest Press (Machine)
“Precor”
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
Chest Fly (Machine)
Set 1: 150 lbs x 15
Set 2: 150 lbs x 15
Set 3: 150 lbs x 15
Set 4: 150 lbs x 13 [Failure]
Viking Press
Set 1: 125 lbs x 6 [Failure]
Set 2: 100 lbs x 10 [Failure]
Face Pull
Set 1: 160 lbs x 15
Set 2: 160 lbs x 15
Set 3: 160 lbs x 15
Triceps Pushdown
Set 1: 60 lbs x 15
Set 2: 60 lbs x 15
Set 3: 60 lbs x 15 [Failure]
Lateral Raise (Dumbbell)
Set 1: 0 lbs x 0
Set 2: 0 lbs x 0
Set 3: 0 lbs x 0
Triceps Extension (Dumbbell)
Set 1: 0 lbs x 0
Set 2: 0 lbs x 0
@hevyapp
Shoulders started giving me a lot of trouble so i cut it short.
Pull (Thickness)
Thursday, Jun 26, 2025 at 11:04am
Dumbbell Row
Set 1: 85 lbs x 15
Set 2: 85 lbs x 12
Bent DB Shrug
Set 1: 85 lbs x 20
Iso-Lateral Row (Machine)
Set 1: 315 lbs x 15 [Failure]
Set 2: 315 lbs x 9 [Failure]
Rope Cable Curl
Set 1: 77 lbs x 15
Set 2: 77 lbs x 15
Bicep Curl (Dumbbell)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Toes to Bar
Set 1: 10 reps
@hevyapp
We’re keeping volume lower to keep stress levels down. 3-4 sets per muscle group, higher reps (aiming for 15 most exercises).
Scale showed 201lbs today… last time i saw this weight, i didn’t know how to count macros. 5-6 year low.
