Approved Log Post-Surgery Torn Pec Recovery – Testosterone Enanthate, Primobolan, and Equipoise Cycle Log

[Ohdamn]

Hey everyone,

I’m reaching out for advice and support after undergoing surgery for a torn pec and back surgery. Back surgery was a year ago and pec surgery was 4 months ago.

It’s been a challenging time, and I’m now focused on recovery and getting back on track with my training.

A bit of background: I’m currently 5’11, 110 kg and 31 years old

my experience with weight lifting has been since I was 16. My best lifts were 300 kilo squat 260 kilo deadlift and 240 kilo bench press, I was making great progress before the injuries happened. The surgeries went well, but I know the recovery process is going to take time and dedication.

I’ve been focusing heavily on cardio and leg workouts since the surgery. My diet is locked in most days, averaging around 2000 calories with 200 grams of protein, sometimes going as low as 1800 calories. I’ve also been fasting 14 to 16 hours daily.



Since the surgery, I’ve managed to lose 20 kilos by walking consistently and maintaining a calorie deficit. I was 130 kilos pre-surgery and at the strongest I’ve ever been. However, I know I’ve lost a lot of muscle during this time. I was on a cruise and blast cycle but decided to come off everything for three months to allow my body to recover naturally.

Now, I’m back on a cycle with EQ, Primo, and Test E. My goal is to make slow, steady gains while continuing to cut down to 90 kg.

Test e 300 mg per week

Eq 600 mg per week

Primo 600 mg per week


I’m looking for any tips or advice


I’m committed to taking it slow and doing this the right way, but any insight would really help me stay motivated and on the right track.



Thanks in advance for your help!

 

[Ohdamn]

Todays cardio

Leg workout later today

Back Squats

• Warm-up: 2 sets of 10 reps at 80–100 kg

• Working sets: 4 sets of 6–8 reps at 160–200 kg

2. Leg Press

• Working sets: 4 sets of 8–10 reps at 350–400 kg (heavy but also functional, with a focus on pressing with explosive force).

3. Walking Lunges

• Working sets: 3 sets of 12–15 reps per leg using 30–35 kg dumbbells (heavier dumbbells, maintaining balance and mobility with each step).

4. Leg Extensions (Machine)

• Working sets: 3 sets of 12–15 reps at 100–120 kg

5. Seated Leg Curls (Machine)

• Working sets: 3 sets of 12–15 reps at 90–110 kg (heavier weight, focusing on hamstring development to support his explosive lower body movements).

6. Seated Calf Raises

• Working sets: 4 sets of 15–20 reps at 80–100 kg

 

[Ohdamn]

Cardio goal is 5 k in 25 mins

Also i’ve been doing abs every day

Basic Crunches

• Reps: 15-20
• Sets: 3

2. Leg Raises

• Reps: 10-12
• Sets: 3


3. Heel Taps

• Reps: 20 (10 each side)
• Sets: 3

4. Seated Knee Tucks

• Reps: 12-15
• Sets: 3

5. Bicycle Crunches

• Reps: 15-20 (per side)
• Sets: 3


6. Pelvic Tilts

• Reps: 10-12
• Sets: 3

 

[Ohdamn]

Meal 1: Breakfast

• Greek Yogurt (Plain, Low-fat): 1 cup
• Whey Protein Shake: 1 scoop – 25g protein
• Almond Butter: 1 tbsp
• Mixed Berries: 1/2 cup

Meal 2: Lunch

• Lean Pork Chop (Grilled):
• Quinoa (Cooked): 1/2 cup
• Mixed Vegetables (Steamed): 1 cup
• Olive Oil: 1 tbsp

Meal 3: Dinner

• Lean Steak (Sirloin, Grilled): 200g
• Sweet Potato (Baked): 1 medium
• Broccoli (Steamed)

Snack:

• Cottage Cheese (Low-fat): 1 cup – 25g protein, 220 calories
• Almonds: 1 oz

Daily Total:
About
• Calories: 1,945 calories
• Protein: 200 grams

Daily diet

 

[Ohdamn]

Supplements

chikin feed from hybrid labs
Fish oil
Glucosamine
Magnesium
Liver detox
Multivitamin
Glutamine
Creatine
Eaa/bcaa
Protein
Vitamin d

 

[Ohdamn]

Trying on a shirt about a month ago, a pump after a workout before surgery, a 2 rep 200 kilo bench press(hopefully get back there or 95% of it) and a leg pic before injuries

 

[LevButlerov]

Hey everyone,

I’m reaching out for advice and support after undergoing surgery for a torn pec and back surgery. Back surgery was a year ago and pec surgery was 4 months ago.

It’s been a challenging time, and I’m now focused on recovery and getting back on track with my training.

A bit of background: I’m currently 5’11, 110 kg and 31 years old

my experience with weight lifting has been since I was 16. My best lifts were 300 kilo squat 260 kilo deadlift and 240 kilo bench press, I was making great progress before the injuries happened. The surgeries went well, but I know the recovery process is going to take time and dedication.

I’ve been focusing heavily on cardio and leg workouts since the surgery. My diet is locked in most days, averaging around 2000 calories with 200 grams of protein, sometimes going as low as 1800 calories. I’ve also been fasting 14 to 16 hours daily.



Since the surgery, I’ve managed to lose 20 kilos by walking consistently and maintaining a calorie deficit. I was 130 kilos pre-surgery and at the strongest I’ve ever been. However, I know I’ve lost a lot of muscle during this time. I was on a cruise and blast cycle but decided to come off everything for three months to allow my body to recover naturally.

Now, I’m back on a cycle with EQ, Primo, and Test E. My goal is to make slow, steady gains while continuing to cut down to 90 kg.

Test e 300 mg per week

Eq 600 mg per week

Primo 600 mg per week


I’m looking for any tips or advice


I’m committed to taking it slow and doing this the right way, but any insight would really help me stay motivated and on the right track.



Thanks in advance for your help!

Todays cardio

Leg workout later today

Back Squats

• Warm-up: 2 sets of 10 reps at 80–100 kg

• Working sets: 4 sets of 6–8 reps at 160–200 kg

2. Leg Press

• Working sets: 4 sets of 8–10 reps at 350–400 kg (heavy but also functional, with a focus on pressing with explosive force).

3. Walking Lunges

• Working sets: 3 sets of 12–15 reps per leg using 30–35 kg dumbbells (heavier dumbbells, maintaining balance and mobility with each step).

4. Leg Extensions (Machine)

• Working sets: 3 sets of 12–15 reps at 100–120 kg

5. Seated Leg Curls (Machine)

• Working sets: 3 sets of 12–15 reps at 90–110 kg (heavier weight, focusing on hamstring development to support his explosive lower body movements).

6. Seated Calf Raises

• Working sets: 4 sets of 15–20 reps at 80–100 kg

Cardio goal is 5 k in 25 mins

Also i’ve been doing abs every day

Basic Crunches

• Reps: 15-20
• Sets: 3

2. Leg Raises

• Reps: 10-12
• Sets: 3


3. Heel Taps

• Reps: 20 (10 each side)
• Sets: 3

4. Seated Knee Tucks

• Reps: 12-15
• Sets: 3

5. Bicycle Crunches

• Reps: 15-20 (per side)
• Sets: 3


6. Pelvic Tilts

• Reps: 10-12
• Sets: 3

Meal 1: Breakfast

• Greek Yogurt (Plain, Low-fat): 1 cup
• Whey Protein Shake: 1 scoop – 25g protein
• Almond Butter: 1 tbsp
• Mixed Berries: 1/2 cup

Meal 2: Lunch

• Lean Pork Chop (Grilled):
• Quinoa (Cooked): 1/2 cup
• Mixed Vegetables (Steamed): 1 cup
• Olive Oil: 1 tbsp

Meal 3: Dinner

• Lean Steak (Sirloin, Grilled): 200g
• Sweet Potato (Baked): 1 medium
• Broccoli (Steamed)

Snack:

• Cottage Cheese (Low-fat): 1 cup – 25g protein, 220 calories
• Almonds: 1 oz

Daily Total:
About
• Calories: 1,945 calories
• Protein: 200 grams

Daily diet

Supplements

chikin feed from hybrid labs
Fish oil
Glucosamine
Magnesium
Liver detox
Multivitamin
Glutamine
Creatine
Eaa/bcaa
Protein
Vitamin d

Trying on a shirt about a month ago, a pump after a workout before surgery, a 2 rep 200 kilo bench press(hopefully get back there or 95% of it) and a leg pic before injuries

@Ohdamn welcome welcome the EVO family is happy to have you here sharing

As a note, you look great, strong big legs, you clearly have a powerful muscle base you can build on and really get the gains you had before. As a point, I'd like to suggest you stay in the lower weights as we go and slowly move up so no injuries.

Whats interesting is that I just approved a LOg with a pec tear as well:
@raf89 is doing a log same time as you on this https://www.evolutionary.org/forums/threads/post-op-recovery-pec-major-tear-surgery-log.100971/

Cycle
Since you're coming back to it, you can moderate doses for now IMO
Testosterone 300mgs
equipoise 300mgs/w
primobolan 200mgs/w
you have 800mgs of gear here will be plenty.

Also you should get something like HGH/bpc to help healing.

Training
Good leg workout lets get more training in.
the abs situation, you're doing abs but no core work seems, are you doing planks? if not lets add them in there
cardio situation, you're just doing cardio with step or you're able to use the machines for cardio?

Diet
Does your diet change? should change from time to time, I've rarely seen guys eat same thing daily
either way, we need to add healthy fats to this like fish oil avocados and walnuts, think omega 3
they will help your tendons
Also, BIG part, bone broth, you should add daily bone broth to help your body recover post surgery.

Supps
Good list, but add these
probiotics ED
digestive enzymes ED
psyllium husk 15-20 grams ED to start

pictures
please share pictures of you face blurred, as you go more progress pics
pics of your meals as you go
pics of your training as you go, see the cardio pic perfect
pics of your supps
pics of your gear

thank you and share more

 

[Ohdamn]

Thanks for the warm welcome and encouragement! Really appreciate the support from the EVO family. I’ve definitely been working on building back my strength, especially with my legs. I'm going to take your advice and stick to lower weights for now, gradually building up to avoid any setbacks.



**Cycle:**

The cycle plan sounds solid. I’ll stick to those moderate doses of:

- 300mg Testosterone

- 300mg EQ

- 200mg Primobolan

That 800mg total. I recently finished a month of Hgh but I will purchase more asap and as for BPC for added healing, I will add that. 200 mcg daily in the morning to start with for 4-6 week as I want to make sure I’m doing everything I can to support recovery and avoid further injuries.



**Training:**

I’ve been focusing a lot on legs and cardio since coming back, with only one upper body workout so far with machines and a couple of free weight exercises to test the water, many more to come I'll definitely start adding planks into my routine to strengthen the core. Right now, my cardio is treadmill 20-30 mins daily some days while fasted if not treadmill I run outside or do a circuit of treadmill stationary bike and stair steppers





**Diet:**

My diet is the same every day only time it deviates is if I feel like a cheat meal on rare occasions or add a cappuccino some mornings also I drink green tea before bed pretty much every night. I’m going to mix my diet up more about every 2-4 weeks or so. I’ll make sure to add more healthy fats like fish oil, avocados, and walnuts for the omega-3 benefits. I hadn’t considered bone broth, but I’ll start incorporating that daily for tendon and tissue recovery.



**Supplements:**

I’ll add probiotics, digestive enzymes, and psyllium husk to my daily regimen, as you suggested. Anything that helps with digestion and recovery is welcome.



**Pictures:**

I’ll start sharing progress pics, including blurred face shots, meals, training, and gear as I go. Keeping everyone updated on this journey will help keep me motivated.



Thanks again for the guidance and support. Looking forward to pushing through this and getting back to where I was, step by step.



Thanks so much

 

[LevButlerov]

Thanks for the warm welcome and encouragement! Really appreciate the support from the EVO family. I’ve definitely been working on building back my strength, especially with my legs. I'm going to take your advice and stick to lower weights for now, gradually building up to avoid any setbacks.



**Cycle:**

The cycle plan sounds solid. I’ll stick to those moderate doses of:

- 300mg Testosterone

- 300mg EQ

- 200mg Primobolan

That 800mg total. I recently finished a month of Hgh but I will purchase more asap and as for BPC for added healing, I will add that. 200 mcg daily in the morning to start with for 4-6 week as I want to make sure I’m doing everything I can to support recovery and avoid further injuries.



**Training:**

I’ve been focusing a lot on legs and cardio since coming back, with only one upper body workout so far with machines and a couple of free weight exercises to test the water, many more to come I'll definitely start adding planks into my routine to strengthen the core. Right now, my cardio is treadmill 20-30 mins daily some days while fasted if not treadmill I run outside or do a circuit of treadmill stationary bike and stair steppers





**Diet:**

My diet is the same every day only time it deviates is if I feel like a cheat meal on rare occasions or add a cappuccino some mornings also I drink green tea before bed pretty much every night. I’m going to mix my diet up more about every 2-4 weeks or so. I’ll make sure to add more healthy fats like fish oil, avocados, and walnuts for the omega-3 benefits. I hadn’t considered bone broth, but I’ll start incorporating that daily for tendon and tissue recovery.



**Supplements:**

I’ll add probiotics, digestive enzymes, and psyllium husk to my daily regimen, as you suggested. Anything that helps with digestion and recovery is welcome.



**Pictures:**

I’ll start sharing progress pics, including blurred face shots, meals, training, and gear as I go. Keeping everyone updated on this journey will help keep me motivated.



Thanks again for the guidance and support. Looking forward to pushing through this and getting back to where I was, step by step.



Thanks so much

@Ohdamn looking forward to your shares, EVO family waiting

 

[Coolguy]

@Ohdamn When did you sneak this log past me haha I'm trying to follow all the Aussie boys. Welcome

 

[Ohdamn]

Thanks

 

[Ohdamn]

Updated Cycle plan:

• Testosterone Enanthate: 300 mg/week (sassyspharmaceuticals)
• Equipoise (EQ): 300 mg/week (R&D Pharma)
• Primobolan: 200 mg/week (sassyspharmaceuticals)
• Anavar: 50 mg daily(BBL)

Supplement Stack:

• Psyllium Husk: Purchased and ready to use
• Probiotics: Purchased
• Bone Broth: To be added soon
• Digestive Enzymes: To be added soon


• Superdrol: Holding off until the next cycle
• BBL Order: Received and ready for action

(photos of BBL anavar and superdrol, some supplements, chickin feed from hybrid labs and EQ from R&D Pharma)

 

[Coolguy]

Updated Cycle plan:

• Testosterone Enanthate: 300 mg/week (sassyspharmaceuticals)
• Equipoise (EQ): 300 mg/week (R&D Pharma)
• Primobolan: 200 mg/week (sassyspharmaceuticals)
• Anavar: 50 mg daily(BBL)

Supplement Stack:

• Psyllium Husk: Purchased and ready to use
• Probiotics: Purchased
• Bone Broth: To be added soon
• Digestive Enzymes: To be added soon


• Superdrol: Holding off until the next cycle
• BBL Order: Received and ready for action

(photos of BBL anavar and superdrol, some supplements, chickin feed from hybrid labs and EQ from R&D Pharma)

Solid cycle brother keen to see the results

 

[Ohdamn]

Updated Leg Workout with decreased amount of weight to lift

Performed tonight as I didn’t get to it last night


**1. Back Squats**

- **Warm-up:** 2 sets of 10 reps at 60 kg

- **Working sets:** 4 sets of 8 reps at 110 kg


**2. Leg Press**

- **Working sets:** 4 sets of 10 reps at 200 kg


**3. Walking Lunges**

- **Working sets:** 3 sets of 12 reps per leg with 16 kg dumbbells


**4. Leg Extensions (Machine)**

- **Working sets:** 3 sets of 12–15 reps at 40 kg



**Super Set:**



**5. Seated Leg Curls (Machine)**

- **Working sets:** 3 sets of 12 reps at 52 kg



**6. Standing Calf Raises**

- **Working sets:** 3 sets of 15 reps at 80 kg


A quick Leg Stretching Routine


1. Standing Quad Stretch

• Duration: 1 minute (30 seconds per leg)

2. Hamstring Stretch Standing)

• Duration: 1 minute (30 seconds per leg)

4. Calf Stretch (Standing)

• Duration: 1 minute (30 seconds per leg)


Post-Workout Update

I felt amazing during the workout, with insane pumps after taking Anavar pre-workout. Now, I’m warming up with a walk, for a casual jog/run

Leg press pic, also I hate when the leg extension machine is out of order, but anyway I did the other leg extension with free weights

 

[Ohdamn]

Picture taken yesterday

 

[Ohdamn]

Ab workout while watching a movie before bed

1. Crunches
• Sets: 3
• Reps: 12-15

2. Heel Taps
• Sets: 3
• Reps: 12-15 per side

3. Plank
• Sets: 3
• Time: 20-30 seconds

4. Bicycle Crunches
• Sets: 3
• Reps: 12-15 per side

5. Leg Raises
• Sets: 3
• Reps: 10-12

 

[Ohdamn]

Here’s my upper body workout routine and wanted to share it. I'm open to any advice or tips for improvements!

Machine Chest Press (Neutral Grip)
- **Weight**: 5-10% of body weight (around 10-20 kg for me, depending on strength)
- **Sets**: 3
- **Reps**: 12-15 (focusing on form and control)
- **Progression**: Adding 5 kg every 2-3 weeks, if it feels comfortable.

Pec Deck Machine (Chest Fly)
- **Weight**: 5-10 kg
- **Sets**: 3
- **Reps**: 10-12 (using a short, controlled range of motion to protect my pecs)
- **Progression**: Adding 5 kg every 2-3 weeks.

Lateral Raise free weight
- **Weight**: 2.5-5 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 2-3 kg every 2-3 weeks.

Shoulder Press Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 10-12 (keeping movements slow and controlled)
- **Progression**: Adding 5 kg every 3 weeks.

Seated Row Machine
- **Weight**: 15-25 kg
- **Sets**: 3
- **Reps**: 12-15 (really focusing on back activation and squeezing my shoulder blades)
- **Progression**: Adding 5 kg every 2 weeks, if it feels comfortable.

One-Arm Row (Machine Version)
- **Weight**: 10-15 kg per arm
- **Sets**: 3
- **Reps**: 12-15 per arm
- **Progression**: Adding 5 kg per arm every 2-3 weeks.

Lat Pulldown Machine (Wide Grip)
- **Weight**: 25-35 kg
- **Sets**: 3
- **Reps**: 10-12 (focusing on engaging my back instead of chest)
- **Progression**: Adding 5 kg every 2 weeks.

Bicep Curl (Free Weight)
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 3 weeks.

Tricep Pushdown Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 2-3 weeks.

Any feedback is welcome! Let me know if there’s anything I can tweak or improve! Thanks in advance!

 

[Eddie Haskell]

Updated Leg Workout with decreased amount of weight to lift

Performed tonight as I didn’t get to it last night


**1. Back Squats**

- **Warm-up:** 2 sets of 10 reps at 60 kg

- **Working sets:** 4 sets of 8 reps at 110 kg


**2. Leg Press**

- **Working sets:** 4 sets of 10 reps at 200 kg


**3. Walking Lunges**

- **Working sets:** 3 sets of 12 reps per leg with 16 kg dumbbells


**4. Leg Extensions (Machine)**

- **Working sets:** 3 sets of 12–15 reps at 40 kg



**Super Set:**



**5. Seated Leg Curls (Machine)**

- **Working sets:** 3 sets of 12 reps at 52 kg



**6. Standing Calf Raises**

- **Working sets:** 3 sets of 15 reps at 80 kg


A quick Leg Stretching Routine


1. Standing Quad Stretch

• Duration: 1 minute (30 seconds per leg)

2. Hamstring Stretch Standing)

• Duration: 1 minute (30 seconds per leg)

4. Calf Stretch (Standing)

• Duration: 1 minute (30 seconds per leg)


Post-Workout Update

I felt amazing during the workout, with insane pumps after taking Anavar pre-workout. Now, I’m warming up with a walk, for a casual jog/run

Leg press pic, also I hate when the leg extension machine is out of order, but anyway I did the other leg extension with free weights

Picture taken yesterday

Ab workout while watching a movie before bed

1. Crunches
• Sets: 3
• Reps: 12-15

2. Heel Taps
• Sets: 3
• Reps: 12-15 per side

3. Plank
• Sets: 3
• Time: 20-30 seconds

4. Bicycle Crunches
• Sets: 3
• Reps: 12-15 per side

5. Leg Raises
• Sets: 3
• Reps: 10-12

Here’s my upper body workout routine and wanted to share it. I'm open to any advice or tips for improvements!

Machine Chest Press (Neutral Grip)
- **Weight**: 5-10% of body weight (around 10-20 kg for me, depending on strength)
- **Sets**: 3
- **Reps**: 12-15 (focusing on form and control)
- **Progression**: Adding 5 kg every 2-3 weeks, if it feels comfortable.

Pec Deck Machine (Chest Fly)
- **Weight**: 5-10 kg
- **Sets**: 3
- **Reps**: 10-12 (using a short, controlled range of motion to protect my pecs)
- **Progression**: Adding 5 kg every 2-3 weeks.

Lateral Raise free weight
- **Weight**: 2.5-5 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 2-3 kg every 2-3 weeks.

Shoulder Press Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 10-12 (keeping movements slow and controlled)
- **Progression**: Adding 5 kg every 3 weeks.

Seated Row Machine
- **Weight**: 15-25 kg
- **Sets**: 3
- **Reps**: 12-15 (really focusing on back activation and squeezing my shoulder blades)
- **Progression**: Adding 5 kg every 2 weeks, if it feels comfortable.

One-Arm Row (Machine Version)
- **Weight**: 10-15 kg per arm
- **Sets**: 3
- **Reps**: 12-15 per arm
- **Progression**: Adding 5 kg per arm every 2-3 weeks.

Lat Pulldown Machine (Wide Grip)
- **Weight**: 25-35 kg
- **Sets**: 3
- **Reps**: 10-12 (focusing on engaging my back instead of chest)
- **Progression**: Adding 5 kg every 2 weeks.

Bicep Curl (Free Weight)
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 3 weeks.

Tricep Pushdown Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 2-3 weeks.

Any feedback is welcome! Let me know if there’s anything I can tweak or improve! Thanks in advance!

@Ohdamn want to say something positive, you are amazing, no joke really trying hard and making changes. I like your addition of probiotics and psyllium and your look great, side chest is POWERFUL awesome look

the volume on training is good but i would not add 5kg every week thats too much IMO dont overtrain
also i checked but how much cardio you pushing in here?

 

[Ohdamn]

@Ohdamn want to say something positive, you are amazing, no joke really trying hard and making changes. I like your addition of probiotics and psyllium and your look great, side chest is POWERFUL awesome look

the volume on training is good but i would not add 5kg every week thats too much IMO dont overtrain
also i checked but how much cardio you pushing in here?

Thanks for the positive feedback! I really appreciate it. Noted! I’ll stick to adding at most a kilo or 2 kilos weekly. As for cardio, I do it every day for about 20-30 minutes. Last night, I walked and mostly jogged, with one sprint thrown in, for 50 minutes. I like to mix it up with HIIT on the treadmill, steady-state, stationary bike, and stair stepper. I’m also planning to add skipping into the mix soon!

(Photo of my walk/jog last night)

 

[Ohdamn]

Greek yogurt and mixed berries

 

[Eddie Haskell]

Thanks for the positive feedback! I really appreciate it. Noted! I’ll stick to adding at most a kilo or 2 kilos weekly. As for cardio, I do it every day for about 20-30 minutes. Last night, I walked and mostly jogged, with one sprint thrown in, for 50 minutes. I like to mix it up with HIIT on the treadmill, steady-state, stationary bike, and stair stepper. I’m also planning to add skipping into the mix soon!

(Photo of my walk/jog last night)

@Ohdamn happy to have you in the EVO family
add slowly dont go too much thats where injuries come right

thanks for the pic

Greek yogurt and mixed berries

perfect meal thank you for the share
how about adding walnuts to it? 2-3

 

[stevesmi]

wow these are some great updates

 

[Mobster]

Let's see 120kg on squats soon

 

[Ohdamn]

@Ohdamn happy to have you in the EVO family
add slowly dont go too much thats where injuries come right

thanks for the pic

perfect meal thank you for the share
how about adding walnuts to it? 2-3

Happy to be here!

Great idea on adding walnuts, they’ll be a fantastic addition

 

[Ohdamn]

wow these are some great updates

Thanks, I appreciate the feedback! I’m really happy with how things are progressing and look forward to continuing to make improvements.

 

[Ohdamn]

Let's see 120kg on squats soon

Thanks, Mobster! 120kg is definitely in my sights. Appreciate the encouragement!

 

[Ohdamn]

Upper body workout

Machine Chest Press : 25 kg, 3 sets, 12-15 reps

• Pec Deck Machine (Chest Fly): 11 kg, 3 sets, 10-12 reps

• Lateral Raise Machine: 5 kg, 3 sets, 12-15 reps

• Shoulder Press Machine: 11 kg, 3 sets, 10-12 reps

• Seated Row Machine: 25 kg, 3 sets, 12-15 reps

• One-Arm Row (Machine Version): 11 kg per arm, 3 sets, 12-15 reps

• Lat Pulldown Machine (Wide Grip): 25 kg, 3 sets, 10-12 reps

• Bicep Curl: 10 kg, 3 sets, 12 reps

• Tricep Pushdown Machine: 18 kg, 3 sets, 12-15 reps




Treadmill workout

Warm-up (3 minutes):

• Start with a light jog or brisk walk at 6 km/h with a 1% incline to get your body moving.

2. HIIT Intervals (20 minutes):

• Sprint: 30 seconds at times and 1 minute at times at 12 km/h

• Recovery: 1 minute at 6 km/h (brisk walk or light jog).

• Repeat this for 13 intervals.

3. Cool Down (2 minutes):

• Slow down to a brisk walk at 5-6 km/h.

(a couple of machine exercises, treadmill workout at 19 minute mark, 26 minute mark then around 29 minute mark)

 

[Ohdamn]

Fasting:

• Start: 7:30 PM
• End: 9:30 AM or 11:30 AM

Relax:

• Green tea

Ab Routine:

• Same as last night

 

[ceo]

Bros this an awesome start to this log

 

[ROIDDERS]

things for a posting up pictures of what you're taking looks good

 

[chesty]

the gear porn looks delicious

 

[Ulter]

you're gonna love that equipoise and testosterone with Primo that's going to be a good snack

 

[e2]

keep up the good work man I like the leg workout

 

[2Thick]

you're handing a lot of exercises with those legs

 

[Vadim Fedorov]

I've been to gyms where their machines have been out of order for months it's a joke you pay all those membership fees for nothing

 

[Wootoom]

looks like someone broke it oh well it happens

 

[JasonPriest]

when a machine breaks just use something else I own a couple gyms we try to fix things as fast as possible but it's hard to find good people who repair equipment these days

 

[BodyMonster34]

bro we want to see you turn into a beast

 

[Quadsweep]

looking good man make sure you shave up for those upper body shots next time

 

[Masonic Bodybuilder]

Nothing wrong with getting the ab workout in while watching tv!

 

[Ohdamn]

@ceo

Thanks, man! Appreciate the support. Just getting started, and it’s only going to get better from here.

@ROIDDERS

No worries! Glad you like it. More updates coming soon.

@chesty

Haha, right?! Feels like Christmas every time I open a new package.

@Ulter

Yeah, I’m pumped about this stack. Excited to see how it all comes together!

@e2

Thanks, brother! Been focusing hard on legs, and it’s paying off.

@2Thick

For sure! Trying to hit them from every angle to keep pushing those gains.

@Vadim Fedorov

Totally feel you on that. It’s the worst when the equipment you need is always out of commission.

@Wootoom

Yeah, seems like it happens, Gotta roll with it though.

@JasonPriest

That’s awesome you own a couple gyms! I bet finding reliable repair people is a challenge for sure.

@BodyMonster34

Hell yeah, that’s the goal! Thanks for the motivation. Beast mode incoming!

@Quadsweep

Haha, good call! I’ll make sure to clean it up for the next update.

@Masonic Bodybuilder

Exactly! Gotta sneak in the gains whenever you can, right?

 

[Eddie Haskell]

@ceo

Thanks, man! Appreciate the support. Just getting started, and it’s only going to get better from here.

@ROIDDERS

No worries! Glad you like it. More updates coming soon.

@chesty

Haha, right?! Feels like Christmas every time I open a new package.

@Ulter

Yeah, I’m pumped about this stack. Excited to see how it all comes together!

@e2

Thanks, brother! Been focusing hard on legs, and it’s paying off.

@2Thick

For sure! Trying to hit them from every angle to keep pushing those gains.

@Vadim Fedorov

Totally feel you on that. It’s the worst when the equipment you need is always out of commission.

@Wootoom

Yeah, seems like it happens, Gotta roll with it though.

@JasonPriest

That’s awesome you own a couple gyms! I bet finding reliable repair people is a challenge for sure.

@BodyMonster34

Hell yeah, that’s the goal! Thanks for the motivation. Beast mode incoming!

@Quadsweep

Haha, good call! I’ll make sure to clean it up for the next update.

@Masonic Bodybuilder

Exactly! Gotta sneak in the gains whenever you can, right?

keep us updated man @OttawaBodyRoids happy to see you in the EVO family

 

[Ohdamn]

1. Jump Rope

1 minute 1 minute rest 3 times

2. Heavy Bag Power Round (3 minutes)

3. Squat to Hook (1 minute)

4. Standing Knee Strikes (1 minute)

5. Heavy Bag Speed Round (3 minutes)

6. Russian Twists (1 minute)

7. Jump Squats (1 minute)

8. Flutter Kicks (1 minute)

9. Rest (1-2 minutes)

2 times

A fun one today

 

[RoySimpson]

Keep grinding bro!

 

[Ohdamn]

Keep grinding bro!

Thanks for the encouragement, bro! No stopping now—let’s keep crushing it!

 

[Eddie Haskell]

1. Jump Rope

1 minute 1 minute rest 3 times

2. Heavy Bag Power Round (3 minutes)

3. Squat to Hook (1 minute)

4. Standing Knee Strikes (1 minute)

5. Heavy Bag Speed Round (3 minutes)

6. Russian Twists (1 minute)

7. Jump Squats (1 minute)

8. Flutter Kicks (1 minute)

9. Rest (1-2 minutes)

2 times

A fun one today

@Ohdamn crushed it for you no doubt, even heavy bag work please snap your heavy bag pic for the EVO family

 

[Ohdamn]

@Ohdamn crushed it for you no doubt, even heavy bag work please snap your heavy bag pic for the EVO family

Thanks, bro! Definitely crushed it, no doubt. I only managed to grab a short video of the boxing bag this time, but I’m heading back tonight and will make sure to snap some pics for the EVO family.

 

[Eddie Haskell]

Thanks, bro! Definitely crushed it, no doubt. I only managed to grab a short video of the boxing bag this time, but I’m heading back tonight and will make sure to snap some pics for the EVO family.

awesome share that with the EVO family please

 

[Ohdamn]

A bit of my weekly shop! Stocked up and added some avocados for the healthy fats and bananas for good measure.

 

[Ohdamn]

Greek yogurt, berries, and added walnuts. Followed it up with a lunch: lean pork, brown rice, and steamed veggies. Feeling great!

 

[Ohdamn]

Crushing it in the gym today! Got in some solid heavy bag work, and wrapped things up with a quick cardio session, 10 minute treadmill and 10 min stationary bike
Almost 1 k in 5 mins

 

[Ohdamn]

Abs tonight

1. Sit-ups

• 5 sets of 50 reps

2. Leg Raises

• 5 sets of 25 reps

3. bicycle crunches

• 5 sets of 25 reps per side

5. planks

• 3 sets 30 seconds - 1 minute

 

[ballin2504]

Nice update

 

[Ohdamn]

Nice update

Thanks! I appreciate it. Working on making steady progress

 

[Ohdamn]

Starting the day with black coffee, getting ready for a fasted walk/jog-Might even throw in a few sprints

 

[Ohdamn]

Started with a 5-minute walk to warm up, followed by a steady-state jog for 30 minutes, and finished with a 5-minute walk to cool down. Threw in 30-second sprints here and there, three in total. Also made a new running friend along the way!

 

[Npcclassicphysique champ]

Greek yogurt, berries, and added walnuts. Followed it up with a lunch: lean pork, brown rice, and steamed veggies. Feeling great!

Crushing it in the gym today! Got in some solid heavy bag work, and wrapped things up with a quick cardio session, 10 minute treadmill and 10 min stationary bike
Almost 1 k in 5 mins

Abs tonight

1. Sit-ups

• 5 sets of 50 reps

2. Leg Raises

• 5 sets of 25 reps

3. bicycle crunches

• 5 sets of 25 reps per side

5. planks

• 3 sets 30 seconds - 1 minute

Starting the day with black coffee, getting ready for a fasted walk/jog-Might even throw in a few sprints

Started with a 5-minute walk to warm up, followed by a steady-state jog for 30 minutes, and finished with a 5-minute walk to cool down. Threw in 30-second sprints here and there, three in total. Also made a new running friend along the way!

@Ohdamn big cardio, you're really pushing this up, I like the fasted cardio and you really pushing it in the AM thats the time to burn bodyfat perfect
nice share and your pup is super SUPER cute

 

[Ohdamn]

@Ohdamn big cardio, you're really pushing this up, I like the fasted cardio and you really pushing it in the AM thats the time to burn bodyfat perfect
nice share and your pup is super SUPER cute

Thanks! I really need to incorporate fasted cardio more often. the days I’ve done it, it’s been super effective. Good to know that morning is the time for fat burning!

 

[Npcclassicphysique champ]

Thanks! I really need to incorporate fasted cardio more often. the days I’ve done it, it’s been super effective. Good to know that morning is the time for fat burning!

you'll get shredded doing this AM always lower glycogen stores and fat burning more fasted @Ohdamn
lets do this EVO family supports you

 

[stevesmi]

there was some weird scottish movie i saw years ago about a guy who made a horse friend walking down the same street. it was his ONLY friend. and one day the horse was gone, owner had gotten rid of it. and the guy went into a deep depression after it. it was an indie movie so i will have to dig up the name but you would like it based on your experience

 

[Ohdamn]

there was some weird scottish movie i saw years ago about a guy who made a horse friend walking down the same street. it was his ONLY friend. and one day the horse was gone, owner had gotten rid of it. and the guy went into a deep depression after it. it was an indie movie so i will have to dig up the name but you would like it based on your experience

That sounds like an interesting movie. I’d definitely be curious to know the title if you manage to dig it up.

It was an awesome experience. the horse raced ahead of me, spun around in a sharp 180, bucked energetically, and then wandered off to do its own thing.

 

[Austin316]

horses are definitely awesome they really like people

 

[sambee38]

I bet that horse might be lonely especially if there's no friend with him

 

[BookerTNY]

usually places with horses will have a donkey to keep the horse company

 

[Arabian]

you should bring a carrot next time and feed it it will make the horse happy

 

[Zyglamail]

nice man that is a beautiful looking horse my goodness

 

[Mobster]

Boxing is great for conditioning

 

[Shrine]

nice job hitting those bags that's some good cardio

 

[caligirl85]

I like the workouts you're hitting your core really hard

 

[zedhed]

bicycle crunches are no joke and neither are planks

 

[Ohdamn]

horses are definitely awesome they really like people

Absolutely! Horses are amazing

I bet that horse might be lonely especially if there's no friend with him

Totally agree, unfortunately could be the case, I’ll have to keep an eye out for another horse or donkey like BookerTNY said next time.

usually places with horses will have a donkey to keep the horse company

That’s cool, I didn’t know that!

you should bring a carrot next time and feed it it will make the horse happy

That’s a great idea!

nice job hitting those bags that's some good cardio

Thanks! Hitting the bags is definitely one of my favorite ways to get some intense cardio in.

I like the workouts you're hitting your core really hard

Thanks! Core work has been a big focus lately, and I’m definitely feeling the results.

bicycle crunches are no joke and neither are planks

Totally agree, bicycle crunches burn! And planks are not my favorite exercise.

nice man that is a beautiful looking horse my goodness

Absolutely! Beautiful and majestic

Boxing is great for conditioning

It really pushes me to my limits

 

[25homes]

Good work

 

[ballin2504]

Heavy bad is some tough cardio

 

[Ohdamn]

Good work

Thanks!

Heavy bad is some tough cardio

Yes! my right shoulder is still feeling it from that session, but it was worth it!

 

[Ohdamn]

Monday morning fasted weigh-in, with clothes on.

 

[Npcclassicphysique champ]

Monday morning fasted weigh-in, with clothes on.

thats about 109kg no clothing, very good weight @Ohdamn lets work it down

 

[Ohdamn]

Broke my fast with a strawberry banana and almond milk smoothie. Feeling amazing and full of energy! Working on adding more variety to my diet, here and there. Also noticed I’ve had to tighten my Fitbit a little bit. Progress feels great

 

[Ohdamn]

thats about 109kg no clothing, very good weight @Ohdamn lets work it down

Absolutely! One step at a time

 

[Ohdamn]

Just had an incredible leg workout, and I decided to introduce deadlifts into the routine.


Leg workout

Back Squats:

• Warm-up: 2 sets of 10 reps at 60 kg

• Working: 2 sets of 8 reps at 110 kg

2 sets 6 reps 120 kg


Deadlifts:

• Warm-up: 2 sets of 8 reps at 60 kg


Leg Press:

• Working: 4 sets of 8 reps at 200 kg


Walking Lunges:

• Working: 3 sets of 12 steps per leg with 16 kg


Leg Extensions:

• Working: 1 sets of 15 reps at 40 kg

2 sets 15 reps 50 kilo


Super set


Seated leg curl

3 sets 10 reps 72 kg


Standing Calf Raises:

• Working: 4 sets of 15 reps at 80


A few Body weight lunges in between

A quick stretch routine

Quads, hamstrings and each calf.

Photos:
(50 kilo each leg leg extensions, 120 kilo squat(20,25 and 5 kilo plates each side) intra-workout drink, c4 pre workout and a free sample protein for post workout to mix with creatine and glutamine)

 

[RoySimpson]

Keep this log coming!

 

[Ohdamn]

Keep this log coming!

Definitely!

 

[Ohdamn]

So I skipped the run yesterday, but I still managed to get 21,567 steps in from work. Had to save energy for in the bedroom.

Kicking off the day with a fasted walk/jog.

 

[Coolguy]

So I skipped the run yesterday, but I still managed to get 21,567 steps in from work. Had to save energy for in the bedroom.

Kicking off the day with a fasted walk/jog.

Haha love it brother.
21k steps is nuts plus then more cardio afterwards you are a machine keep it up

 

[Masonic Bodybuilder]

Starting the day with black coffee, getting ready for a fasted walk/jog-Might even throw in a few sprints

Perfect start to the day!

 

[Ohdamn]

Haha love it brother.
21k steps is nuts plus then more cardio afterwards you are a machine keep it up

Appreciate it, bro! You’re a machine yourself. Let’s keep pushing each other to the next level!

Perfect start to the day!

That’s as good as it gets, in my opinion!

 

[LevButlerov]

So I skipped the run yesterday, but I still managed to get 21,567 steps in from work. Had to save energy for in the bedroom.

Kicking off the day with a fasted walk/jog.

21k steps and how minutes in the bedroom? lol

 

[Coolguy]

21k steps and how minutes in the bedroom? lol

 

[Ohdamn]

21k steps and how minutes in the bedroom? lol

Not to brag, but since you asked, 15 minutes, including foreplay!

 

[Coolguy]

Not to brag, but since you asked, 15 minutes, including foreplay!

And 10 mins of cuddles afterwards

 

[Ohdamn]

I’m sticking with the same upper body workout as last week, keeping the weights the same for now. I have a doctor’s appointment tomorrow, and physio starts on Friday


Upper body workout

Machine Chest Press : 25 kg, 3 sets, 12-15 reps

• Pec Deck Machine (Chest Fly): 11 kg, 3 sets, 10-12 reps

• Lateral Raise free weight: 5 kg, 3 sets, 12-15 reps

• Shoulder Press Machine: 11 kg, 3 sets, 10-12 reps

• Seated Row Machine: 25 kg, 3 sets, 12-15 reps

• One-Arm Row (Machine Version): 11 kg per arm, 3 sets, 12-15 reps

• Lat Pulldown Machine (Wide Grip): 25 kg, 3 sets, 10-12 reps

• Bicep Curl: 10 kg, 3 sets, 12 reps

• Tricep Pushdown Machine: 18 kg, 3 sets, 12-15 reps

 

[Tiger Salman Khan]

I’m sticking with the same upper body workout as last week, keeping the weights the same for now. I have a doctor’s appointment tomorrow, and physio starts on Friday


Upper body workout

Machine Chest Press : 25 kg, 3 sets, 12-15 reps

• Pec Deck Machine (Chest Fly): 11 kg, 3 sets, 10-12 reps

• Lateral Raise free weight: 5 kg, 3 sets, 12-15 reps

• Shoulder Press Machine: 11 kg, 3 sets, 10-12 reps

• Seated Row Machine: 25 kg, 3 sets, 12-15 reps

• One-Arm Row (Machine Version): 11 kg per arm, 3 sets, 12-15 reps

• Lat Pulldown Machine (Wide Grip): 25 kg, 3 sets, 10-12 reps

• Bicep Curl: 10 kg, 3 sets, 12 reps

• Tricep Pushdown Machine: 18 kg, 3 sets, 12-15 reps

@Ohdamn legit updates man........

 

[Coolguy]

I’m sticking with the same upper body workout as last week, keeping the weights the same for now. I have a doctor’s appointment tomorrow, and physio starts on Friday


Upper body workout

Machine Chest Press : 25 kg, 3 sets, 12-15 reps

• Pec Deck Machine (Chest Fly): 11 kg, 3 sets, 10-12 reps

• Lateral Raise free weight: 5 kg, 3 sets, 12-15 reps

• Shoulder Press Machine: 11 kg, 3 sets, 10-12 reps

• Seated Row Machine: 25 kg, 3 sets, 12-15 reps

• One-Arm Row (Machine Version): 11 kg per arm, 3 sets, 12-15 reps

• Lat Pulldown Machine (Wide Grip): 25 kg, 3 sets, 10-12 reps

• Bicep Curl: 10 kg, 3 sets, 12 reps

• Tricep Pushdown Machine: 18 kg, 3 sets, 12-15 reps

Let's go brother awesome work.
Still good weight for being in recovery.

 

[LevButlerov]

I’m sticking with the same upper body workout as last week, keeping the weights the same for now. I have a doctor’s appointment tomorrow, and physio starts on Friday


Upper body workout

Machine Chest Press : 25 kg, 3 sets, 12-15 reps

• Pec Deck Machine (Chest Fly): 11 kg, 3 sets, 10-12 reps

• Lateral Raise free weight: 5 kg, 3 sets, 12-15 reps

• Shoulder Press Machine: 11 kg, 3 sets, 10-12 reps

• Seated Row Machine: 25 kg, 3 sets, 12-15 reps

• One-Arm Row (Machine Version): 11 kg per arm, 3 sets, 12-15 reps

• Lat Pulldown Machine (Wide Grip): 25 kg, 3 sets, 10-12 reps

• Bicep Curl: 10 kg, 3 sets, 12 reps

• Tricep Pushdown Machine: 18 kg, 3 sets, 12-15 reps

@Ohdamn update us for the physio, and some pics
volume on point and pushing tight on shoulder press

 

[Ohdamn]

Let's go brother awesome work.
Still good weight for being in recovery.

Thanks, brother! Keeping the weights steady for now, but I’m looking forward to pushing harder once I’m fully cleared. This gave me lots of motivation!

@Ohdamn update us for the physio, and some pics
volume on point and pushing tight on shoulder press

I’ll definitely keep you guys updated after my physio session, and I’ll share some pics. I maintained a strong, stable and controlled form on shoulder press.

@Ohdamn legit updates man........

Thanks, man! Just trying to stay consistent and keep everyone in the loop.

 

[Ohdamn]

Stationary bike workout

• Warm-Up (2 minutes)
• Resistance: 3
• RPM: 50–60

• Interval Sprints (20 seconds)
• Resistance: 8
• RPM: 80–100

• Active Recovery (40 seconds)
• Resistance: 2
• RPM: 50–60

• Climb (3 minutes)
• Resistance: 9
• RPM: 60–70

• Flat Ride (2 minutes)
• Resistance: 5
• RPM: 70–80

• Sprint Intervals (20 seconds on, 40 seconds off, 5 rounds)
• On Sprint (20 seconds):
• Resistance: 8
• RPM: 85–100
• Off Recovery (40 seconds):
• Resistance: 1–2
• RPM: 50–60

• Climb (3 minutes)
• Resistance: 9
• RPM: 60–70

• Cool-Down (4 minutes)
• Resistance: 3
• RPM: 50–60

 

[RoidRage69]

Not to brag, but since you asked, 15 minutes, including foreplay!

I wish I could get it done that fast. My wife exhausts me. Usually takes 1-2 hours every morning and night. I don't even think I am gonna do cardio at the gym anymore on off days. MrsRoidRage is my cardio.

 

[Ohdamn]

I wish I could get it done that fast. My wife exhausts me. Usually takes 1-2 hours every morning and night. I don't even think I am gonna do cardio at the gym anymore on off days. MrsRoidRage is my cardio.

You’ve got your cardio covered. sometimes longer is even better

 

[RoidRage69]

You’ve got your cardio covered. sometimes longer is even better

It has its pluses and minuses.
The big drawback is how much it cuts into my sleep time. Go to bed at 10pm don't actually fall asleep until after midnight.

 

[Ohdamn]

It has its pluses and minuses.
The big drawback is how much it cuts into my sleep time. Go to bed at 10pm don't actually fall asleep until after midnight.

That’s true.
Yeah, that’s a major downside. Losing sleep can really affect everything else. I hope you manage to find a balance between the two asap!

 

[Ohdamn]

Ab workout before bed. Lost count a few times, so I might have done a few more or fewer crunches.

1. Crunches

• 5 sets of 50 reps

I Super set the leg raises and bicycle crunches

2. Leg Raises

• 3 sets of 25 reps

3. bicycle crunches

• 3 sets of 25 reps per side

5. planks

• 2 sets 30 seconds