Thread: My Crazy Log (Exo pwrd)

Hey , fellas. I am here and deciding to start a log as I was invited by exogen as logging on a few other boards weren’t a total success. Currently, my goals are to improve overall size, shape and symmetry while maintain conditioning as best as possible. I’ll go over diet and training below -


My intention is always to create the best possible physique, but I do have goals of stepping on a men’s physique stage again. I’ve done two small shows. Possibly , next year if everything goes as planned.


The physique got pretty depleted, but I did get to new levels over the summer. Dealt with stress and such. Was off most of everything, but continued on with the training. Money was tight, so diet was low and my activity levels were forcefully higher. However, I feel much fuller today while maintaining conditioning. Arms, delts and chest are starting to look much improved.


Exo has been great to me and everything I have gotten has been amazing. Clean and pip free, as well.
currently running - 200 eq / 150 dhb / 150 primo Weekly. I’ve just changed to more frequent pins ~ 3 x weekly so will now begin to increase. I’ve also held onto some tbol he gifted me from my first log and may add it in at 25-50mg 3-4 x a week pulsed for pre workout performance, but to lessen the toxicity in this fashion.


Like i said , lower doses over long durations keeps my blood work in check and I feel as it’s a better alternative . However, there is something to be said about higher dosing and what it produces physique wise.


planning to increase slowly and as needed-
Mon - 100 dhb / 100 eq / 100 primo
Tuesday - 100dhb / 100 eq / 100 primo
Friday - Same


I like lower doses for longer durations. Eq is probably my favorite. Starting to feel very vascular but just began maybe 2 weeks ago


just started vet grade b12, as well to help with appetite and fatigue.


Training is as followed : *I’ve changed a couple of things with my training recently and experimenting*
Day 1 - Chest and triceps
Day 2 - Back, rear delts and biceps
Day 3 - Legs
Day 4 - Delts and arms
Day 5 - Rest
Day 6 - Chest - Biceps
Day 7 - Legs and Delt hypertrophy
Day 8 - Back and triceps
Day 9 - Rest


My volume can change based on intensity. Now , going MUCH heavier than before and trying to maintain volume. I also utilize many intensity techniques.


Per diet will update training / meals daily, or as frequent as I can.


Really trying to bring up my arms . I’ve noticed more frequent training and actually focusing on them like any other muscle group has helped. I’ve been doing 8-12 reps as opposed to 15-20, or just aiming for a pump.


Diet - keep in mind, I deal with some food allergies, maybe autoimmune related and such so this is just what works. I do not tightly track macros, but have an idea of calories which is accurate. I like to go by feel and instinct , though. For the most part, I’m trying to get out of the numbers so much. Food quality and knowing what your body needs is important too. Judging how the diet reacts using the mirror and gym performance.


Protein - Fish, egg whites , some cottage cheese, pea protein isolate and ground turkey
Carbohydrates - Fruit(mainly berries, watermelon, melon, Orange ), oatmeal , white rice, potatoes(sweet / white), some rice based cereals, kidney beans and Ezekiel bread.
Fats - Raw peanuts, MCT oil and avocado
Fiber - All sorts of veggies . Zucchini , yellow squash , cucumber , spinach, romaine lettuce, green bean, etc.

I'll also include some more free meals . An example is what I consumed today , post workout

Indian - Aloo Matar (Delicious)

And I love throwing in some ramen noodles, kids cereal, etc


4-5 meals a day usually. I’ll log meals on a basis.


Pretty small and skinny looking . Hoping to get to another level soon, but I have my intention of doing so. Let’s see what I can achieve .


Today was - Chest and triceps
Dumbbell incline press 2x 12, 9 , 1x rest pause 8/4 (only 2)


First time using this ex in a while . I love the feel , so I will aim to improve each week- Decline bench press Warm up, 1x 4, 1x 2 (testing my strength , got to be careful) , 1x 12, 1x 15-20
Hammer strength flat plate loaded press - 1x 13, 1x 7, 1 dropset


Pec deck 4x 10-15


Cable fly - Essentially I just do reps and sets while adjusting the weight in a fast pace fashion until I’ve exhausted the pecs and have a max pump.


Vbar press down 2x 12-15 , 1x 20-30


Overhead Tricep extension machine (AMAZING , highly recommend this) 3x 8-12


One burnout of single arm cable tri extension 3x 10-20 back and forth, no rest so it is basically a 3 set in one. As a single arm extends another rest.


Cardio - Walking, golf, biking, etc. Small amounts of gym cardio as needed

Thanks for following

Starting