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One of my go to's. Wrist roller right now3rd week back in gym
LEG/ARMS/DELTS
*Biceps
-Standing Dumbbell Curls
5 sets, 10-12 reps, 35, 40, 45, 50lbs, last set back off set for high reps to failure, (18 reps)
-Seated Concentration Dumbbell Curls
3 sets to failure, 35lbs
-Seated Forearm Wrist Curls
5 sets, 30lb dumbbells to failure
*Triceps
-Seated overhead Dumbbell Extensions
5sets, 2 sets 35lbs, 3sets 40lbs all to failure
-Cable Rope Pushdowns for triceps
3sets 10-12 reps all to failure
-Cable Bar Triceps Pushdowns
3sets 10-12 reps very slow eccentric exploding on concentric
*QUADS
-Seated Leg press machine
5sets, 10 reps, first set two plates one on each side, 4 plates, 6 plates, 6 plates 2 quarters, 6 plates 2quarters
-Leg extension Machine
5 sets, all to failure, with very slow eccentric explode concentric with pause at top squeezing the quads. ( got off machine almost fell down, had to sit for 10 minutes before I could walk)
*DELTS
-Overhead Dumbbell Presses
3 sets, 20-30 reps with very slow eccentric and concentric focus on mind muscle connection and squeezing the muscle… first set able to do 30, second was only 21, final set could only get14
-Standing Bent Over Side Lateral Raises
3 sets, 18 reps, 15 reps, final could only squeeze 12, with 5 more semi partials very slow eccentric and concentric…
3 weeks back and already you're hitting the volume I love it
Killing it big guy
Thursday 9/12
*BACK/BICEPS/DELTS
BACK
-Deadlift Barbell
4 sets, 8-10 reps , 12reps 135lbs, 10 reps 225lbs, 8reps 315lbs, 6 reps 385lbs
-Seated Machine Hammer Strength pull downs
4 sets, 8-12 reps, 12 reps 135lbs, 12 reps 185lbs 10 reps 195lbs 8 reps 205lbs
-Seated cable Low rows wide grip
4 sets 10-12 reps, 12reps 185lbs, 10reps185lbs, 6 reps 185lbs, 6 reps 215lbs
-Bent Over Rear Laterals
2 sets, 1st- 20 reps 25lbs dumbbells. 2nd- 14 reps 25lbs
1set shoulder press 35lb dumbbells for 28 reps
1set standing side lateral 15lbs dumbbells for 28 reps
BICEPS
-Standing Dumbbell Curls
5 sets, 8-12 reps, 12 reps 40lbs, 10 sets 40lbs, 10 sets 45 lbs, 8 sets 45 lbs, 4 sets 50lbs
DIPS
1 set for 32 reps body weight
Abdominal crunch machine
1set 58 reps 85lbs tension
Will rest Friday and chest is Saturday…
Next week will post new progress pictures, muscle memory coming very fast it is shocking, but the stomach still has bloat and fat from surgery, doctors say it can take some months to up to a year to fully recover, and depending on the individual…
*BACK/BICEPS/DELTS
BACK
-Deadlift Barbell
4 sets, 8-10 reps , 12reps 135lbs, 10 reps 225lbs, 8reps 315lbs, 6 reps 385lbs
-Seated Machine Hammer Strength pull downs
4 sets, 8-12 reps, 12 reps 135lbs, 12 reps 185lbs 10 reps 195lbs 8 reps 205lbs
-Seated cable Low rows wide grip
4 sets 10-12 reps, 12reps 185lbs, 10reps185lbs, 6 reps 185lbs, 6 reps 215lbs
-Bent Over Rear Laterals
2 sets, 1st- 20 reps 25lbs dumbbells. 2nd- 14 reps 25lbs
1set shoulder press 35lb dumbbells for 28 reps
1set standing side lateral 15lbs dumbbells for 28 reps
BICEPS
-Standing Dumbbell Curls
5 sets, 8-12 reps, 12 reps 40lbs, 10 sets 40lbs, 10 sets 45 lbs, 8 sets 45 lbs, 4 sets 50lbs
DIPS
1 set for 32 reps body weight
Abdominal crunch machine
1set 58 reps 85lbs tension
Will rest Friday and chest is Saturday…
Next week will post new progress pictures, muscle memory coming very fast it is shocking, but the stomach still has bloat and fat from surgery, doctors say it can take some months to up to a year to fully recover, and depending on the individual…
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Awesome workout man, way to push it!
@LeNguyen you're back pumping it I see, fast approaching a big level again
just dont go heavy weights, I would go light for now IMO
Monday 9/15
*CHEST/DELTS
CHEST
-Incline Dumbbell Bench Press
4sets 10-12 reps, 55lb dumbbells 12 reps, 60lbs 12 reps, 65lbs 10reps, 70lbs 8reps
-Hammer Strength Machine Chest Press
5sets 10-12 reps
-Seated Machine Cable Flies
5 sets 12-15 reps
DELTS
-Seated Overhead Dumbbell Press
5 sets 8-10 reps, 35lbs 10 reps, 40lbs 10 reps, 40lbs 10 reps, 45lbs 8 reps, 50lbs 5 reps
-Standing Side Lateral Dumbbell Raises
5 sets 10-15 reps, 25lbs 15 reps, 25lbs 15 reps,
20lbs 12 reps, 20lbs 10reps, 15lbs 10 reps
-Seated Bent Over Rear Delt Raises
5 sets 10-15 reps, 10lbs 15, 12, 12, 9, 8, 5
“Did not feel strong today, energy depleted rapidly, stopped here…”
*CHEST/DELTS
CHEST
-Incline Dumbbell Bench Press
4sets 10-12 reps, 55lb dumbbells 12 reps, 60lbs 12 reps, 65lbs 10reps, 70lbs 8reps
-Hammer Strength Machine Chest Press
5sets 10-12 reps
-Seated Machine Cable Flies
5 sets 12-15 reps
DELTS
-Seated Overhead Dumbbell Press
5 sets 8-10 reps, 35lbs 10 reps, 40lbs 10 reps, 40lbs 10 reps, 45lbs 8 reps, 50lbs 5 reps
-Standing Side Lateral Dumbbell Raises
5 sets 10-15 reps, 25lbs 15 reps, 25lbs 15 reps,
20lbs 12 reps, 20lbs 10reps, 15lbs 10 reps
-Seated Bent Over Rear Delt Raises
5 sets 10-15 reps, 10lbs 15, 12, 12, 9, 8, 5
“Did not feel strong today, energy depleted rapidly, stopped here…”
The fact you're alive and back in the gym is good enough. You've been given a 2nd chance. Make the most of it.
LevButlerov
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Thanks brother, I took your advice on going a little lighter, especially with leg day… post surgery symptoms were creeping up, nausea and severe fatigue…pushing back to the top dont stop bro
Thanks so much brother, EVO family has really kept my spirits up these past several months with all the support and encouragement, I couldn’t have been back in the gym this early without the fire you all kept burning in me for training, a special thanks to @stevesmi & @Mobster for all the Evolutionary.org episodes!! Beginning in the hospital to my bedridden time at home, these last several months those episodes really kept me sane, lol…
Too much volume for me
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drop at least 70% of weight go slow bro
Will do brother
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glad to hear that man. we are going to shout you on a future episode !
@Mobster how should I set up my volume to get the most optimal hypertrophy, my goal is to gain lean size, I am trying to eventually achieve 235lbs / 106kls…
Thank you so much brother, that is a great honor!!
You are my hero making this comeback
bro damn reminds me of the time I fell off tanker and broke my back and had to come back
No brother, no pains… doctors say if I feel pain or taste bile in my mouth I am to go to the ER immediately. Only symptoms I feel at times is severe fatigue that last for several days if I push too hard and nausea…
Thank you so much brother
I believe so, doctors say my heart is very strong and I believe all the training and healthy eating had put my body in an advantage compared to the normal dormant person, just my theory…but all in all it was God that hand his hand on me! Things declined so fast those 4 days and events that coerced me to arrive at the hospital was nothing short of devine intervention. God was merciful to me that day and I have to give Him all the Glory
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yeah no need to over do things, pace yourself
You inspire us all to push harder and do better. Thanks for logging and keep up the great work brother.
Yes you are right @caligirl85, over did it last week with one of my work out sessions that caused me to have fatigue that lasted 3 days… I will definitely have to cut back for a little while…
Good job
You are doing awesome brother!
Love these logs!
Thursday 9/19
*LEGS
( Going light on weight )
-Squats Barbell
5 sets 12-15 reps, 135lbs, very slowly lowering weight going all the way to floor, below parallel, squeezing thighs on way up focusing on mind muscle connection.
-Seated Leg Press Machine
5sets 12-15 reps 2 plates each side
-Seated Leg Extension Machine
5 sets 12-15 reps
-Seated Leg Curls for Hamstrings
5 sets 12-15 reps
( Felt very light headed stopping here )
*LEGS
( Going light on weight )
-Squats Barbell
5 sets 12-15 reps, 135lbs, very slowly lowering weight going all the way to floor, below parallel, squeezing thighs on way up focusing on mind muscle connection.
-Seated Leg Press Machine
5sets 12-15 reps 2 plates each side
-Seated Leg Extension Machine
5 sets 12-15 reps
-Seated Leg Curls for Hamstrings
5 sets 12-15 reps
( Felt very light headed stopping here )
Keep grinding
Thanks brother!
Yes administering 100mg on Monday and 100mg on Friday of Sustanon (200mg total weekly).
I have another follow up visit with my doctors on 10/01, they drew bloods on previous visit, and will go over it this visit.
Yes, feeling very good, but energy gets depleted quickly more than normal especially during weight training.thats a great start stay low level sustanon @LeNguyen
Thanks brother following your advice… Yes, feeling very good, but energy gets depleted quickly more than normal especially during weight training. I guess I am still not 100% yet, lolthats a great start stay low level sustanon @LeNguyen
after that surgery you wont be 100%, go slow very slow and the test will boost you up @LeNguyen
Are you training fasted or do u have a pre workout meal?
Yes brother, i usually have 4 meals in by the time i hit the gym, I am mainly in gym evening time past 8:00pm
lets try to get more bone broth and protein in @LeNguyen
Will do brother! For bone broth my go to is Vietnamese Pho’ beef soup … and I will up my protein…
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@LeNguyen your blood work not great but post surgery not surprising
the blood sugar level, what was the issue did you eat before?
Ate a big breakfast before bloodwork , lol, did not know they would take blood that morning
Friday 10/11/24
CHEST/DELTS
-Chest
- Incline Dumbbell Press
5 sets 10-12 reps
- Incline Hammer Strength Machine Press
4 sets 12-15 reps
- Peck Deck Chest Flies
4 sets 12-15 reps
-Delts
-Sitting Dumbbell Press
5 sets 12-15 reps
-Standing Bent Over Dumbbell Lateral Raises
5 sets 12-15 reps
CHEST/DELTS
-Chest
- Incline Dumbbell Press
5 sets 10-12 reps
- Incline Hammer Strength Machine Press
4 sets 12-15 reps
- Peck Deck Chest Flies
4 sets 12-15 reps
-Delts
-Sitting Dumbbell Press
5 sets 12-15 reps
-Standing Bent Over Dumbbell Lateral Raises
5 sets 12-15 reps
Not a knock on you but I've had to explain to buddies about what they do, eat, supps and meds beforehand will ALL affect blood test results
might wanna avoid too much steroids in the meantime
keep focusing on recovering your body
keep focusing on recovering your body
LevButlerov
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I feel good, will do bloodwork again in two months to see what I am looking like, right now only on TRT 200mg Sustanon weekly…
LevButlerov
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trt 200mgs sustanon how you measure sustanon? @LeNguyen 250mgs/ml
lol I would think that too
hows your training?
I do two injections 100mgs Monday and 100mgs Friday , my source has Sustanon at 200mgs/mltrt 200mgs sustanon how you measure sustanon? @LeNguyen 250mgs/ml
lol I would think that too
hows your training?
As for training I took your advice and lifting lighter with more muscle mind connection… going slower on reps and squeezing muscles to maximize mind muscle connection
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ah you have 200mgs/ml thats fine no issues
lets go lower weight, update us more please bro @LeNguyen
Ok lower weight… my next workout is in morning will do back… will go light as you advise and will update tomorrow… thanks so much for the advice brother!!
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if you can bump the cardio
I would ask for bloods again because you weren’t fasted
Sunday 10/13/24
BACK/ARMS/Delts
-BACK
-Bent Over One Handed Dumbbell Rolls
5 sets 10-12 reps
-Hammer Strength Seated Lat Pull Downs
3 sets 12-15 reps
-Seated Cable Rows
3 sets 12-15 reps
-DELTS
-Seated Shoulder Press
2 sets 20-25 reps
-Seated Bent Over Lateral Raises
2 sets 20-25 reps
-TRICEPS
-Seated Overhead One Arm Dumbbell Tricep Extension
5 sets 12-15 reps
-Cable Triceps Pushdowns
3 sets 12-15 reps
-BICEPS
-Standing Dumbbells Curls
5 sets 10-12 reps
-Standing Barbell Curls
3 sets 12-15 reps
BACK/ARMS/Delts
-BACK
-Bent Over One Handed Dumbbell Rolls
5 sets 10-12 reps
-Hammer Strength Seated Lat Pull Downs
3 sets 12-15 reps
-Seated Cable Rows
3 sets 12-15 reps
-DELTS
-Seated Shoulder Press
2 sets 20-25 reps
-Seated Bent Over Lateral Raises
2 sets 20-25 reps
-TRICEPS
-Seated Overhead One Arm Dumbbell Tricep Extension
5 sets 12-15 reps
-Cable Triceps Pushdowns
3 sets 12-15 reps
-BICEPS
-Standing Dumbbells Curls
5 sets 10-12 reps
-Standing Barbell Curls
3 sets 12-15 reps
yes man those are anti-diabetes meds and heartburn medication
Yes brother all weights are lower, doing slower reps muscles mind connection plus squeeze the muscle on the concentric portion… it really does make the lighter weight feel heavy… LOL@LeNguyen good training but your weights lower right man?
Rolls or rows??
Great job brother
damn your doctor has you on some meds
bro gotta keep your blood sugar under control
