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

[Ohdamn]

Great job

Thank you!

 

[LevButlerov]

Thanks for the suggestion! The workout I did took about 40 minutes, and honestly, I could have covered 5k in less time, but I wanted to stick to the treadmill workout I had planned. I felt great afterward and even had the energy to do more like the stationary bike, but had to head home.

I’ll definitely consider switching out the running for uphill walking to reduce knee strain and focus more on fat burning. A steady incline walk at 2.5 km/h for 60 minutes sounds like a great alternative. I appreciate the insight into protecting my joints while still getting an effective workout.

consider walking thats better for fat burning long term @Ohdamn

 

[Ohdamn]

consider walking thats better for fat burning long term @Ohdamn

Thanks! Definitely! I get a lot of walking done at work every day, averaging around 15,000 steps. My Fitbit died toward the end of the run, but the last time I checked, I was hitting 23,000 steps.

 

[LevButlerov]

Thanks! Definitely! I get a lot of walking done at work every day, averaging around 15,000 steps. My Fitbit died toward the end of the run, but the last time I checked, I was hitting 23,000 steps.

high fat burning level

 

[Ohdamn]

high fat burning level

 

[Ohdamn]

Post-Fast Protein Snack and Workout Plan

After a 16-hour fast, I decided to break it with a delicious Quest Protein Bar snack instead of a banana.

Workout Plan for Tonight

Chest:

• Bench Press:
• Working sets: 3 sets of 10 reps just the bar
• Incline Press:
• Working sets: 3 sets of 10 reps just the bar
• Machine Flyes:
• Warm-up: 1 set of 10 reps at 12-15
• Working sets: 3 sets of 10-12 reps at 20-25 kg

Back:

• Weight assisted Pull-ups: 4 sets 10 reps
• Barbell Rows:
• Warm-up: 2 sets just the bar
• Working sets: 3 sets of 8-10 reps at 30 kilos
• T-bar Rows:
• Warm-up: 1 set of 10 reps just the bar
• Working sets: 3 sets of 12 reps at 30 kilos or 40 kilos
• Straight arm lat pull down:
• Warm-up: 1 set of 10 reps at 10 kg
• Working sets: 3 sets of 12 reps at 30 kg

Finisher:
Ending with an incline walk on the treadmill 2.5 km/h for as long as I can!

Time to crush it!

 

[Mobster]

Proper conditioning work

 

[Ohdamn]

Treadmill Workout

Warm-Up (5 minutes)

• Walk at 4.0 km/h, incline 0%.

Main Workout

1. Incline 6%: 5 minutes at 4.5 km/h.
2. Incline 8%: 5 minutes at 4.5 km/h.
3. Incline 10%: 5 minutes at 4.5 km/h.
4. Incline 12%: 3 minutes at 4.5 km/h.

Cool-Down (5 minutes)

• Walk at 4.0 km/h, incline 0%.

A few photos of the workout and treadmill

 

[Ohdamn]

Proper conditioning work

Totally agree, Mobster. Proper conditioning is key to overall performance.

 

[stevesmi]

nice job on the treadmill, cardio is great for heart health

 

[Tiger Salman Khan]

Treadmill Workout

Warm-Up (5 minutes)

• Walk at 4.0 km/h, incline 0%.

Main Workout

1. Incline 6%: 5 minutes at 4.5 km/h.
2. Incline 8%: 5 minutes at 4.5 km/h.
3. Incline 10%: 5 minutes at 4.5 km/h.
4. Incline 12%: 3 minutes at 4.5 km/h.

Cool-Down (5 minutes)

• Walk at 4.0 km/h, incline 0%.

A few photos of the workout and treadmill

@Ohdamn Strong updates buddy........

 

[LevButlerov]

Treadmill Workout

Warm-Up (5 minutes)

• Walk at 4.0 km/h, incline 0%.

Main Workout

1. Incline 6%: 5 minutes at 4.5 km/h.
2. Incline 8%: 5 minutes at 4.5 km/h.
3. Incline 10%: 5 minutes at 4.5 km/h.
4. Incline 12%: 3 minutes at 4.5 km/h.

Cool-Down (5 minutes)

• Walk at 4.0 km/h, incline 0%.

A few photos of the workout and treadmill

@Ohdamn treadmill focus perfect

 

[ceo]

Bros nice job on the training

 

[ROIDDERS]

cardio is looking fantastic

 

[chesty]

that's some good mix with the cardio

 

[Ulter]

fasting is a great option

 

[e2]

you're in great shape man the conditioning is incredible

 

[2Thick]

the stake and vegetables are a great meal

 

[Vadim Fedorov]

nice work man I like the gear porn

 

[Wootoom]

those peptides look fantastic looking forward to seeing your results

 

[Ohdamn]

nice job on the treadmill, cardio is great for heart health

Thanks! Definitely focusing on that heart health

@Ohdamn Strong updates buddy........

Thanks, brother!

@Ohdamn treadmill focus perfect

Thanks, LevButlerov. That incline treadmill walk was no joke, really felt the burn

Bros nice job on the training

Thanks, bro! Training has been intense, trying to push myself more.

cardio is looking fantastic

Thanks! I’m glad you think so. Keeping that cardio strong

that's some good mix with the cardio

Appreciate it! I’m trying to balance both cardio and weightlifting as well as keeping it fun

fasting is a great option

Definitely!

the stake and vegetables are a great meal

Absolutely! A great combo

nice work man I like the gear porn

Thanks, man! Me too

those peptides look fantastic looking forward to seeing your results

I know, right? The BPC-157 is already making a noticeable difference! excited to keep seeing how it progresses.

 

[Ohdamn]

Breaking the Fast: Greek Yogurt, Mixed Berries, and Walnuts

Tonight's Workout Plan: Shoulders & Arms

Here’s the plan:

Shoulders:

- **Seated Military Press**:

- 3 sets of 8-10 reps with just the bar (20 kg)


- **Dumbbell Lateral Raises**:

- **Warm-up**: 1 set of 12 reps no weight

- Working sets 3 sets of 10-12 reps at 8 kg per dumbbell


- machine reverse flye

- **Warm-up**: 1 set of 12 reps at 8 kg per

- **Working sets**: 3 sets of 10-12 reps at 12-15 kg per dumbbell


Arms:

- **Barbell Curls**:

- **Warm-up**: 1 set of 10 reps at 30 kg

- **Working sets**: 3 sets of 8-12 reps at 40 kg


- **Dumbbell Hammer Curls**:

- **Warm-up**: 1 set of 10 reps at 15 kg per dumbbell

- **Working sets**: 3 sets of 8-12 reps at 20-25 kg per dumbbell


- **Skull Crushers (EZ-Bar)**:

- **Warm-up**: 1 set of 10 reps with just the bar

- **Working sets**: 3 sets of 8-12 reps at just the bar or 10 kg


- **weight assisted Tricep Dips or rope pushdown**: 3-4 sets to failure

Finishing with
Incline treadmill walk

 

[Ohdamn]

40 kg barbell curls felt a bit too heavy, so I dropped down to 35 kg to finish the remaining two sets. And 3 sets of 10 reps on the rope tricep pushdowns with 52 kg. Everything else went pretty much according to plan.



Incline Treadmill Walk (20 Minutes)

• 0-2 min: Incline 3%, speed 4 km/h
• 2-10 min: Incline 7%, speed 5 km/h
• 10-15 min: Incline 12%, speed 5 km/h (had to hold the handles for the last 10 seconds)
• 15-20 min: Incline 5%, speed 4 km/h (cooldown)

Quick, effective, and definitely felt the burn!

 

[RoySimpson]

40 kg barbell curls felt a bit too heavy, so I dropped down to 35 kg to finish the remaining two sets. And 3 sets of 10 reps on the rope tricep pushdowns with 52 kg. Everything else went pretty much according to plan.



Incline Treadmill Walk (20 Minutes)

• 0-2 min: Incline 3%, speed 4 km/h
• 2-10 min: Incline 7%, speed 5 km/h
• 10-15 min: Incline 12%, speed 5 km/h (had to hold the handles for the last 10 seconds)
• 15-20 min: Incline 5%, speed 4 km/h (cooldown)

Quick, effective, and definitely felt the burn!

Incline treadmill is a killer!

 

[ballin2504]

Cardio is on point

 

[Ohdamn]

Fasted morning shoulder flex

Only cardio day today
And abs/core

 

[LevButlerov]

Fasted morning shoulder flex

Only cardio day today
And abs/core

looking very strong in the flex, wide strong shoulders @Ohdamn

 

[Ohdamn]

Pushing my fast an extra hour today!



Cardio 30 minutes



1. Warm-Up (3 minutes)



• Treadmill

• Speed: 6 km/h

• Time: 3 minutes



2. HIIT Intervals (16 minutes)



Treadmill Sprints (10 minutes)



• Sprint Speed: 14 km/h

• Sprint Time: 30 seconds

• Recovery Speed: 6 km/h

• Recovery Time: 1 minute

• Rounds: 5 rounds (10 minutes total)



Stationary Bike Intervals (6 minutes)



• Sprint Phase (1 minute):

• Resistance: 8

• Speed/Cadence: 90-110 RPM

• Recovery Phase (1 minute):

• Resistance: 3

• Speed/Cadence: 60-70 RPM

• Rounds: 3 rounds (6 minutes total)



3. Steady-State Cardio (5 minutes)



• Incline Walking (Treadmill)

• Speed: 5 km/h

• Incline: 10%

• Time: 5 minutes



4. Cool Down (5 minutes)



• Walking

• Speed: 3 km/h

• Time: 5 minutes



• Follow with stretching to relax the muscles.



1. Standing Quad Stretch – 30 seconds per leg

2. Hamstring Stretch – 30 seconds per leg

3. Calf Stretch – 30 seconds per leg

4. Lunge – 30 seconds each side

 

[Ohdamn]

looking very strong in the flex, wide strong shoulders @Ohdamn

Thanks so much! Been putting in the work Appreciate the support and advice

 

[Ohdamn]

Incline treadmill is a killer!

Totally agree!

Cardio is on point

Thanks! Cardio is key.

 

[Ohdamn]

**Ab and Core Workout Routine**



1. **Crunches**

- Reps: 100 reps



2. **Leg Raises**

- Reps: 40 reps



3. **Plank**

- Hold: 1 minute



4. **Flutter Kicks**

- Reps: 30 (each leg)



5. **Heel Taps**

- Reps: 20 reps (10 each side)



6. **Bicycle Crunches**

- Reps: 30 reps (both sides)



---



Nachos



**Ingredients:**



- 200g lean beef

- 100g black beans (canned, drained, and rinsed)

- 100g tortilla chips (whole grain or low-fat)

- 4 tbsp shredded low-fat cheddar cheese

- 4 tbsp Greek yogurt (a great sour cream substitute)

- 4 tbsp salsa

- 1 avocado

 

[Ohdamn]

Also, Lots of stomach vacuums during the day, seated and standing

 

[Tiger Salman Khan]

**Ab and Core Workout Routine**



1. **Crunches**

- Reps: 100 reps



2. **Leg Raises**

- Reps: 40 reps



3. **Plank**

- Hold: 1 minute



4. **Flutter Kicks**

- Reps: 30 (each leg)



5. **Heel Taps**

- Reps: 20 reps (10 each side)



6. **Bicycle Crunches**

- Reps: 30 reps (both sides)



---



Nachos



**Ingredients:**



- 200g lean beef

- 100g black beans (canned, drained, and rinsed)

- 100g tortilla chips (whole grain or low-fat)

- 4 tbsp shredded low-fat cheddar cheese

- 4 tbsp Greek yogurt (a great sour cream substitute)

- 4 tbsp salsa

- 1 avocado

@Ohdamn Amazing log man.....

 

[Ohdamn]

No idea how long I was posing for!

An ab shot this morning while fasted. The loose skin is part of the journey

Leg Day

Today’s workout is legs. Here’s the plan:

Legs:

• Back Squats:
• Warm-up: 2 sets of 8-10 reps at 80-100 kg
• Working sets: 4 sets of 6-8 reps at 150-160 kg
• Leg Press:
• Warm-up: 1 set of 12 reps at 150-200 kg
• Working sets: 4 sets of 8-12 reps at 300-400 kg
• Leg Curls:
• Warm-up: 1 set of 10 reps at 50-60 kg
• Working sets: 3 sets of 10-12 reps at 90 kg
• Leg Extensions:
• Warm-up: 1 set of 10 reps at 50 kg
• Working sets: 3 sets of 10-12 reps at 100 kg
• Calf Raises:
• Warm-up: 1 set of 15 reps at 50 kg
• Working sets: 4 sets of 15-20 reps at 100 kg

Finishing up with an hour walk tonight.

 

[Ohdamn]

@Ohdamn Amazing log man.....

Thank you! It’s been an amazing experience, and every moment has been worth it for the support, motivation, and incredible advice.

 

[Eddie Haskell]

**Ab and Core Workout Routine**



1. **Crunches**

- Reps: 100 reps



2. **Leg Raises**

- Reps: 40 reps



3. **Plank**

- Hold: 1 minute



4. **Flutter Kicks**

- Reps: 30 (each leg)



5. **Heel Taps**

- Reps: 20 reps (10 each side)



6. **Bicycle Crunches**

- Reps: 30 reps (both sides)



---



Nachos



**Ingredients:**



- 200g lean beef

- 100g black beans (canned, drained, and rinsed)

- 100g tortilla chips (whole grain or low-fat)

- 4 tbsp shredded low-fat cheddar cheese

- 4 tbsp Greek yogurt (a great sour cream substitute)

- 4 tbsp salsa

- 1 avocado

No idea how long I was posing for!

An ab shot this morning while fasted. The loose skin is part of the journey

Leg Day

Today’s workout is legs. Here’s the plan:

Legs:

• Back Squats:
• Warm-up: 2 sets of 8-10 reps at 80-100 kg
• Working sets: 4 sets of 6-8 reps at 150-160 kg
• Leg Press:
• Warm-up: 1 set of 12 reps at 150-200 kg
• Working sets: 4 sets of 8-12 reps at 300-400 kg
• Leg Curls:
• Warm-up: 1 set of 10 reps at 50-60 kg
• Working sets: 3 sets of 10-12 reps at 90 kg
• Leg Extensions:
• Warm-up: 1 set of 10 reps at 50 kg
• Working sets: 3 sets of 10-12 reps at 100 kg
• Calf Raises:
• Warm-up: 1 set of 15 reps at 50 kg
• Working sets: 4 sets of 15-20 reps at 100 kg

Finishing up with an hour walk tonight.

@Ohdamn i see the top abs coming in, you leaning out FAST WOW
fasted is key to eat up the skin as you do cardio too if you can do fasted cardio

btw your leg day DAMN nice volume bro

 

[stevesmi]

you are doing an amazing job man I can see those apps popping

 

[Mobster]

Proper posing sessions are HARD!

 

[zedhed]

nice updates for other keep it up

 

[caligirl85]

thanks so much for these pictures

 

[Shrine]

keep up the good work on these lifts

 

[Zyglamail]

you're doing a fantastic job updating this log

 

[Arabian]

very inspirational updates are doing great

 

[BookerTNY]

this is why you're improving you're keeping things going in the right direction

 

[sambee38]

steady Improvement wins the race

 

[Austin316]

love the picture updates it shows how dedicated you are

 

[Ohdamn]

Today’s workout included a 60-minute bush walk with a special surprise, a kookaburra sighting! After the walk, I had a well-deserved power nap with our pet cat .

Gym Session Recap:

Squats

• Warm-up: 80 kg x 10 reps
• 100 kg x 8 reps

Working Sets

• 1 set: 150 kg x 6 reps
• 2 sets: 150 kg x 8 reps
• 1 set: 160 kg x 6 reps

Leg Press

• Last set: 20 reps at 400 kg

Leg Extension Machine
Unfortunately, it was out of order again, seems like a recurring issue every other week. But I improvised and used the free weight leg extension machine, going up to 75 kg per leg

Out of order machine, 160 kilo squat, leg curl around 86 kilos, leg press 400 kilos, Power Nap with mine and my partners cat , kookaburra. Calf flex

 

[Ohdamn]

@Ohdamn i see the top abs coming in, you leaning out FAST WOW
fasted is key to eat up the skin as you do cardio too if you can do fasted cardio

btw your leg day DAMN nice volume bro

Thanks, bro! I appreciate the feedback. Good to know! That’s even more of a reason to do fasted cardio . Leg day has been intense

you are doing an amazing job man I can see those apps popping

Thanks! Seeing progress is motivating. I’m going to keep pushing to make them pop even more!

Proper posing sessions are HARD!

Yes,I’m definitely learning that posing sessions can be hard

nice updates for other keep it up

Appreciate the support! I’ll keep the updates coming and stay on track

thanks so much for these pictures

You’re welcome!

keep up the good work on these lifts

Thanks, Shrine! Keeping consistent with the lifts, and the progress feels great.

you're doing a fantastic job updating this log

Thanks for noticing! I’m doing my best

very inspirational updates are doing great

Thanks! I’m glad you find the updates inspiring. I’ll keep pushing and keep sharing the journey

this is why you're improving you're keeping things going in the right direction

Thanks! It feels great to know I’m on the right path. I’ll keep pushing forward with the same momentum.

steady Improvement wins the race

You’re right, steady improvement is key! I’m in it for the long run

love the picture updates it shows how dedicated you are

Thanks so much! I’m glad the updates show my dedication, I’m giving it everything I’ve got and staying consistent

 

[Ohdamn]

How’s my form looking in the hole? Working on my squat depth and making sure everything is on point. Appreciate any feedback or tips to improve

 

[Eddie Haskell]

How’s my form looking in the hole? Working on my squat depth and making sure everything is on point. Appreciate any feedback or tips to improve

@Ohdamn right foot a bit out? no pain on right?

 

[Ohdamn]

@Ohdamn right foot a bit out? no pain on right?

Thanks! I can see that in the pic now. No pain at all, but I had sciatica for years, and over time, I developed the habit of putting more weight on one leg. I ended up having emergency surgery last year (laminectomy and discectomy), and the doctors told me if they hadn’t operated, I could’ve been at risk of paraplegia.

During the lift, though, I felt great—no pain, and I was pausing at the bottom of most reps before exploding to the top. I actually think I could’ve added more weight. But yeah, I definitely see that foot! I’ll work on fixing the placement for sure. Thanks!!

 

[Eddie Haskell]

Thanks! I can see that in the pic now. No pain at all, but I had sciatica for years, and over time, I developed the habit of putting more weight on one leg. I ended up having emergency surgery last year (laminectomy and discectomy), and the doctors told me if they hadn’t operated, I could’ve been at risk of paraplegia.

During the lift, though, I felt great—no pain, and I was pausing at the bottom of most reps before exploding to the top. I actually think I could’ve added more weight. But yeah, I definitely see that foot! I’ll work on fixing the placement for sure. Thanks!!

no pain is good @Ohdamn want to see you up the level of pushing and harden up the cardio

 

[Ohdamn]

Cardio Swim Routine



**Warm-Up (5-10 minutes):**



1. **Easy Freestyle (Front Crawl):** 4 x 50 meters (rest 30 seconds between each)

- Focus on smooth strokes, long glides, and proper breathing technique.



2. **Kick Drill (With Kickboard):** 2 x 50 meters (rest 30 seconds)

- Focus on consistent kicking from the hips, not the knees.



**Main Set (20-25 minutes):**



1. **Freestyle Swim:** 4 x 100 meters (rest 30-45 seconds between reaches your

- Aim for a steady pace, focusing on form and breathing every 3 strokes if possible.

to get my

2. **Breaststroke (or any comfortable stroke):** 4 x 50 meters (rest 30-45 times in seconds)

- Focus on smooth stroke technique and glide.



**Cool-Down (5-10 minutes):**



1. **Easy Freestyle:** 2 x 50 meters

- Relax and focus on slow, controlled strokes.



2. **Easy Kick with Kickboard:** 2 x 50 meters

- Keep it relaxed, focusing on smooth movement and cooling down.







### Foam Roller Routine tonight



1. **Calves:** 30 seconds per leg

2. **Hamstrings:** 30 seconds per leg

3. **Glutes:** 30 seconds per side

4. **Quads:** 30 seconds per leg

5. **IT Band:** 30 seconds per side

6. **Upper Back (Thoracic Spine):** 30-45 seconds

7. **Lats:** 30 seconds per side

8. **Chest (Pecs):** 30 seconds per side

9. **Hip Flexors:** 30 seconds per side


Abs

Crunches**

- Reps: 100 reps



2. **Leg Raises**

- Reps: 40 reps



3. **Plank**

- Hold: 1 minute



4. **Flutter Kicks**

- Reps: 30 (each leg)

• 5. **Heel Taps**

- Reps: 20 reps (10 each side)


6. **Bicycle Crunches**

- Reps: 30 reps (both sides)

3 or 4 rounds

And some knee push ups as I’m missing push ups

Arm pic
More defined, visible bicep peak?

 

[Ohdamn]

Log Update: Exciting News!

I’m thrilled to announce that I am officially being sponsored by @Core Pharma We’re working on a tentative start date of around the 7th. Big thanks to @Core Pharma for the support and the opportunity to take things to the next level.

Stay tuned for updates on my progress and results, Looking forward to documenting everything here and showing you all how things unfold! Let’s get to work!

 

[RoidRage69]

I need to get back into the pool.

 

[RoySimpson]

No idea how long I was posing for!

An ab shot this morning while fasted. The loose skin is part of the journey

Leg Day

Today’s workout is legs. Here’s the plan:

Legs:

• Back Squats:
• Warm-up: 2 sets of 8-10 reps at 80-100 kg
• Working sets: 4 sets of 6-8 reps at 150-160 kg
• Leg Press:
• Warm-up: 1 set of 12 reps at 150-200 kg
• Working sets: 4 sets of 8-12 reps at 300-400 kg
• Leg Curls:
• Warm-up: 1 set of 10 reps at 50-60 kg
• Working sets: 3 sets of 10-12 reps at 90 kg
• Leg Extensions:
• Warm-up: 1 set of 10 reps at 50 kg
• Working sets: 3 sets of 10-12 reps at 100 kg
• Calf Raises:
• Warm-up: 1 set of 15 reps at 50 kg
• Working sets: 4 sets of 15-20 reps at 100 kg

Finishing up with an hour walk tonight.

@Ohdamn Part of the process abs looking good bro!

 

[Ohdamn]

no pain is good @Ohdamn want to see you up the level of pushing and harden up the cardio

Absolutely, I’m ready to push harder and step up the cardio.

I need to get back into the pool.

swimming is a killer workout! Great way to stay lean and build endurance. Get back at it, you’ll feel amazing!

@Ohdamn Part of the process abs looking good bro!

Thanks, bro! Appreciate the motivation, it’s all coming together

 

[Ohdamn]

Weekly Strength Test and Routine Breakdown

This week, I’ll be focusing on strength testing within the 5-rep range. My goal is to improve the efficiency of my training by working within 60%-70% of my one-rep max. Testing this range will help me better understand where I stand in terms of strength and ensure my working sets are tailored for progress.

Shout out to @Core Pharma Since starting Core Pharma HGH, BPC-157, and TB-500, my torn pec has recovered substantially . In just a week, I’m back to free weight exercises, even freestyle swimming The best part? Knee push-ups are smooth with no discomfort . I’ll be doing full push-ups in no time!

This week will be awesome!

Here’s what my weightlifting routine looks like for this week:

Push Day (Chest, Shoulders, Triceps)

• Bench Press - 4 sets of 6-8 reps
• Overhead Shoulder Press - 4 sets of 6-8 reps
• Dumbbell Chest Flyes - 3 sets of 8-12 reps
• Lateral Raises - 3 sets of 10-12 reps
• Weight assisted Tricep Dips - 3 sets of 8-10 reps
• Cable Tricep Pushdowns - 3 sets of 10-12 reps

Pull Day (Back, Biceps)

• Deadlifts - 4 sets of 4-6 reps
• Lat Pulldown - 4 sets of 6-8 reps
• Bent Over Rows - 4 sets of 6-8 reps
• Barbell or Dumbbell Curls - 3 sets of 8-10 reps
• Face Pulls - 3 sets of 10-12 reps
• Hammer Curls - 3 sets of 10-12 reps

Leg Day (Quads, Hamstrings, Calves)

• Squats - 4 sets of 6-8 reps
• Leg Press - 4 sets of 8-10 reps
• Romanian Deadlifts - 4 sets of 6-8 reps
• Leg Curls - 3 sets of 8-12 reps
• Calf Raises - 4 sets of 10-12 reps

3 days on 1 day off followed by 3 days on and one day off plus cardio everyday and abs eod

 

[Core Pharma]

Smashing it brother!

 

[Eddie Haskell]

Weekly Strength Test and Routine Breakdown

This week, I’ll be focusing on strength testing within the 5-rep range. My goal is to improve the efficiency of my training by working within 60%-70% of my one-rep max. Testing this range will help me better understand where I stand in terms of strength and ensure my working sets are tailored for progress.

Shout out to @Core Pharma Since starting Core Pharma HGH, BPC-157, and TB-500, my torn pec has recovered substantially . In just a week, I’m back to free weight exercises, even freestyle swimming The best part? Knee push-ups are smooth with no discomfort . I’ll be doing full push-ups in no time!

This week will be awesome!

Here’s what my weightlifting routine looks like for this week:

Push Day (Chest, Shoulders, Triceps)

• Bench Press - 4 sets of 6-8 reps
• Overhead Shoulder Press - 4 sets of 6-8 reps
• Dumbbell Chest Flyes - 3 sets of 8-12 reps
• Lateral Raises - 3 sets of 10-12 reps
• Weight assisted Tricep Dips - 3 sets of 8-10 reps
• Cable Tricep Pushdowns - 3 sets of 10-12 reps

Pull Day (Back, Biceps)

• Deadlifts - 4 sets of 4-6 reps
• Lat Pulldown - 4 sets of 6-8 reps
• Bent Over Rows - 4 sets of 6-8 reps
• Barbell or Dumbbell Curls - 3 sets of 8-10 reps
• Face Pulls - 3 sets of 10-12 reps
• Hammer Curls - 3 sets of 10-12 reps

Leg Day (Quads, Hamstrings, Calves)

• Squats - 4 sets of 6-8 reps
• Leg Press - 4 sets of 8-10 reps
• Romanian Deadlifts - 4 sets of 6-8 reps
• Leg Curls - 3 sets of 8-12 reps
• Calf Raises - 4 sets of 10-12 reps

3 days on 1 day off followed by 3 days on and one day off plus cardio everyday and abs eod

strong routine @Ohdamn you did it

 

[Ohdamn]

Workout update

Amount of weight lifted:

Flat Bench Press:

• 5 reps of 80 kg (felt great)
• 8 reps of 50 kg
• 10 reps of 50-60 kg

Overhead Shoulder Press:

• 5 reps of 40 kg
• 8 reps of 30 kg

Dumbbell Fly:

• 5 reps of 20 kg
• 12 reps of 12.5 kg

Lateral Raises:

• 3 sets, 12 reps with 20 kg

Weight-Assisted Dips:

• 1 set, assisted weight 100 kg, 10 reps
• 1 set, assisted weight 80 kg, 10 reps
• 1 set, assisted weight 60 kg, 10 reps

Cable Straight Bar Tricep Pushdown:

• 5 reps of 61 kg
• 12 reps of 41 kg

Cardio:

Stationary Bike:

• Warm-Up (5 Minutes):
• Resistance: 2-3
• RPM: 70-80
• Sprint Intervals (20 Seconds High / 40 Seconds Low) – 10 Minutes:
• High Intensity (20 seconds): Resistance 6-7, RPM 90-100+
• Low Intensity (40 seconds): Resistance 3-4, RPM 60-70
• Endurance Ride (5 Minutes):
• Resistance: 5-6
• RPM: 80-90

Incline Treadmill Walk (10 Minutes):

1. Minutes 0-2:
• Incline: 3%
• Speed: (4-5.5 km/h)
2. Minutes 2-4:
• Incline: 6%
• Speed: (4.8-5.5 km/h)
3. Minutes 4-6:
• Incline: 9%
• Speed: (4.8-5.5 km/h)
4. Minutes 6-8:
• Incline: 12%
• Speed: (4.8-5.5 km/h)
5. Minutes 8-10:
• Incline: 3%
• Speed: (4-4.8 km/h)

A few photos
Bench press, cable straight bar tricep push down, stationary bike, workout app (the dips were weight assisted) and treadmill

 

[Ohdamn]

Smashing it brother!

Thanks, brother! Just giving it my all every session!

strong routine @Ohdamn you did it

Appreciate it, man! Still a work in progress, but I’m pumped to keep improving!

 

[ballin2504]

You’re doing great

 

[Ohdamn]

Before a morning fasted run

Different bicep pose this morning, fasted. Haven’t had a chance to hop on the scale yet, but I’m definitely feeling bigger and leaner. Starting to notice veins in places I’ve never seen before . The hard work is paying off! #FastedWorkout #FeelingStronger #Progress #LeanerAndMeaner

 

[25homes]

Great job

 

[Npcclassicphysique champ]

Before a morning fasted run

Different bicep pose this morning, fasted. Haven’t had a chance to hop on the scale yet, but I’m definitely feeling bigger and leaner. Starting to notice veins in places I’ve never seen before . The hard work is paying off! #FastedWorkout #FeelingStronger #Progress #LeanerAndMeaner

feeling good and LOOKING Great super thick arms bro @Ohdamn you're def getting much leaner and bigger

 

[Ohdamn]

You’re doing great

Great job

feeling good and LOOKING Great super thick arms bro @Ohdamn you're def getting much leaner and bigger

Appreciate all the positive vibes, guys! Really pushing hard and it feels great. I couldn’t have done it and couldn’t keep going without the support of the Evo family.

 

[Ohdamn]

**Pull Workout:**

**Deadlift:**
- 5 reps at 150 kg
- 6 reps at 100 kg

**Lat Pulldown:**
- 5 reps at 80 kg
- 8 reps at 60 kg

**Bent Over Barbell Row:**
- 5 reps at 80 kg
- 8 reps at 55 kg

**Dumbbell Bicep Curl:**
- 5 reps at 20 kg
- 10 reps at 15 kg

**Face Pull:**
- 5 reps at 100 kg
- 12 reps at 66 kg

**Hammer Curls:**
- 5 reps at 20 kg
- 12 reps at 15 kg

**Fasted Cardio:**
- 3 km in 25 minutes (10-minute run, 15-minute walk)

I noticed some tightness in my hamstring, so I'll see how it feels tomorrow. If it's still sore, I'll adjust my workout plan to avoid aggravating it further.

Some photos

 

[Npcclassicphysique champ]

**Pull Workout:**

**Deadlift:**
- 5 reps at 150 kg
- 6 reps at 100 kg

**Lat Pulldown:**
- 5 reps at 80 kg
- 8 reps at 60 kg

**Bent Over Barbell Row:**
- 5 reps at 80 kg
- 8 reps at 55 kg

**Dumbbell Bicep Curl:**
- 5 reps at 20 kg
- 10 reps at 15 kg

**Face Pull:**
- 5 reps at 100 kg
- 12 reps at 66 kg

**Hammer Curls:**
- 5 reps at 20 kg
- 12 reps at 15 kg

**Fasted Cardio:**
- 3 km in 25 minutes (10-minute run, 15-minute walk)

I noticed some tightness in my hamstring, so I'll see how it feels tomorrow. If it's still sore, I'll adjust my workout plan to avoid aggravating it further.

Some photos

thats hardcore you pushing the cardio and good back day @Ohdamn just careful with injuries
PUSH PUSH non stop

 

[stevesmi]

Great job on the pulling split

 

[Noah Wixx]

Killing it so far brother happy seeing you being successful

 

[Ohdamn]

thats hardcore you pushing the cardio and good back day @Ohdamn just careful with injuries
PUSH PUSH non stop

Thanks, man! Trying to keep the balance with cardio and weights. Definitely keeping an eye on potential injuries.
No stopping now!

Great job on the pulling split

Appreciate it! Definitely my favorite muscles to workout

Killing it so far brother happy seeing you being successful

Thanks, brother! Just taking it day by day and staying consistent. Means a lot.

 

[Ohdamn]

** cardio day plan:**
I’ll be skipping the leg workout tonight since my hamstring still feels tight. Instead, I’ll focus on getting a good cardio session in, with some boxing drills and core work to stay active without putting pressure on my legs. Here’s the plan:


### Warm-up (15 minutes)

1. **Jump Rope** – 3 minutes
I’ll start with jump rope to get my heart rate up, aiming to work on my footwork and get my legs moving lightly.

2. **Shadowboxing** – 2 rounds of 3 minutes
For this part, I’ll focus on light, fast punches and smooth foot movement. I’ll stick to basic combos like jab-cross and move side to side to engage my core while keeping things easy on my legs.

3. **Dynamic Stretches** – 5 minutes
I’ll go through a series of dynamic stretches including leg swings, arm circles, and hip rotations to make sure my body is loose and ready for the workout without putting stress on my hamstring.

---

### Boxing Workout

#### **Heavy Bag Work** (5 rounds, 3 minutes each with 1 minute rest between rounds)

- **Round 1:** I’ll begin with jabs and focus on light footwork, moving around the bag without putting too much pressure on my leg.
- **Round 2:** I’ll mix in simple combinations like jab-cross and jab-hook, keeping my upper body active while staying light on my feet.
- **Round 3:** This will be about power punches, especially hooks and uppercuts, but I’ll make sure to use my core and upper body strength rather than leg drive.
- **Round 4:** I’ll focus on body shots and close-range hooks, keeping the motion controlled and deliberate to avoid overextending.
- **Round 5:** A freestyle round where I’ll mix speed and power, focusing on maintaining form while letting everything flow together.

#### **Double-End Bag** (3 rounds, 2 minutes each)
- The plan is to focus on hand speed and timing, alternating between light taps and fast punches to sharpen my rhythm and coordination.

---

### Strength and Conditioning

#### **Plyometrics:**
1. **Medicine Ball Slams** – 3 sets of 12 reps


2. **Jump Squats** – 3 sets of 15 reps


3. **Push-ups** – 3 sets of 10 reps


---

### Core Work

1. **Russian Twists** (with a medicine ball) – 3 sets of 20 reps per side


2. **Plank** – 3 sets of 1 minute


3. **reverse crunches** – 3 sets of 15 reps


---

### Shadowboxing Finisher (2 minutes at a high pace)
- I’ll finish off the session with two minutes of high-paced shadowboxing, focusing on speed and accuracy while keeping my footwork light to avoid straining my hamstring.

---

### Cool-down (10 minutes)
- I’ll end with static stretches, focusing on my hamstrings, calves, hips, and shoulders to relax and lengthen the muscles. This should help with hamstring recovery over the next few days.

 

[Mobster]

**Pull Workout:**

**Deadlift:**
- 5 reps at 150 kg
- 6 reps at 100 kg

**Lat Pulldown:**
- 5 reps at 80 kg
- 8 reps at 60 kg

**Bent Over Barbell Row:**
- 5 reps at 80 kg
- 8 reps at 55 kg

**Dumbbell Bicep Curl:**
- 5 reps at 20 kg
- 10 reps at 15 kg

**Face Pull:**
- 5 reps at 100 kg
- 12 reps at 66 kg

**Hammer Curls:**
- 5 reps at 20 kg
- 12 reps at 15 kg

**Fasted Cardio:**
- 3 km in 25 minutes (10-minute run, 15-minute walk)

I noticed some tightness in my hamstring, so I'll see how it feels tomorrow. If it's still sore, I'll adjust my workout plan to avoid aggravating it further.

Some photos

Keep it warm and very lightly stretched

 

[Ohdamn]

Keep it warm and very lightly stretched

Thanks! Mobster. I’ve got a hamstring compression sleeve on and opted for some light stretching and gentle massage.

 

[Ohdamn]

Workout Update



Today’s workout was amazing! I had so much energy, honestly, since starting @Core Pharma BPC 157 and TB500, I’ve been pleasantly surprised every day by how I feel. During the session, i was pushing hard, but found myself having to remind myself that i had just had surgery and to stay mindful about that.



I’m starting to feel my strength returning, not just in the gym, but in my everyday activities as well. There are still a few imbalances here and there, but I’m confident they’ll even out in time.



Photos from today’s gym session below:
Jump rope, floor-to-ceiling ball, medicine ball slams, medicine ball for Russian twist and towel/mat for planks and reverse crunches

 

[ceo]

Bros you are doing great

 

[ROIDDERS]

nice pictures man I like how you post them up

 

[chesty]

nice leg workout man you're hitting it hard

 

[Ulter]

gotta do the Dirty Work If You're Gonna improve

 

[e2]

very impressive leg training

 

[2Thick]

strong trunks make a strong body

 

[Vadim Fedorov]

keep up the good work man I'm very impressed

 

[Wootoom]

I'm really excited to see you're different training Style

 

[Ohdamn]

Bros you are doing great

Thanks!

nice pictures man I like how you post them up

Appreciate that! I enjoy sharing the journey, keeps me accountable.

nice leg workout man you're hitting it hard

Thanks! Legs are definitely tough, but I’m making sure to give them the attention they deserve.

gotta do the Dirty Work If You're Gonna improve

Absolutely! No shortcuts here.

very impressive leg training

Thank you!

strong trunks make a strong body

Couldn’t agree more!

keep up the good work man I'm very impressed

Thanks, Vadim Fedorov! I’m staying motivated and working hard every day.

I'm really excited to see you're different training Style

Glad to hear that! I like to mix things up to keep it challenging and fun.

 

[Ohdamn]

Fasted 60-Minute Walk


I started the day with a fasted 60-minute walk, feeling refreshed. The tightness in my hamstring is still present, so tonight I’ll be doing a modified leg workout that takes it easy on the hamstrings.



Modified Leg Workout Tonight:



Goblet Squats



• Weight: 20-30 kg

• Sets/Reps: 3 sets of 10-12 reps

• I’ll be careful with these, paying attention to how my hamstring feels.



Leg Press



• Weight: 100-120 kg

• Sets/Reps: 3 sets of 8-10 reps

• Focusing on controlled movements to keep the pressure on my quads.



Step-Ups



• Weight: 10-15 kg dumbbells (each hand)

• Sets/Reps: 3 sets of 10-12 reps

• Using a moderate step height to avoid stressing the hamstring.



Glute Bridges



• Weight: 40-60 kg

• Sets/Reps: 3 sets of 12-15 reps

• Emphasizing glute engagement while keeping the hamstrings out of the movement as much as possible.



Seated Leg Extensions



• Weight: 40-50 kg

• Sets/Reps: 3 sets of 12-15 reps

• These will help isolate the quads without involving the hamstrings.



Hip Thrusts



• Weight: 50-80 kg

• Sets/Reps: 3 sets of 10-12 reps

• Keeping it smooth and controlled, focusing on form to avoid hamstring strain.



I’m being cautious with the weights and movements tonight



Weight and Goal Update:

I hopped on the scale yesterday, unfasted and with clothes on, and it read 110 kg. My goal is to be 100 kg around or halfway through December.

Photos:
Kangaroos this morning, 3.84 kilometers in 60 minutes and fasting time left

 

[Npcclassicphysique champ]

Fasted 60-Minute Walk


I started the day with a fasted 60-minute walk, feeling refreshed. The tightness in my hamstring is still present, so tonight I’ll be doing a modified leg workout that takes it easy on the hamstrings.



Modified Leg Workout Tonight:



Goblet Squats



• Weight: 20-30 kg

• Sets/Reps: 3 sets of 10-12 reps

• I’ll be careful with these, paying attention to how my hamstring feels.



Leg Press



• Weight: 100-120 kg

• Sets/Reps: 3 sets of 8-10 reps

• Focusing on controlled movements to keep the pressure on my quads.



Step-Ups



• Weight: 10-15 kg dumbbells (each hand)

• Sets/Reps: 3 sets of 10-12 reps

• Using a moderate step height to avoid stressing the hamstring.



Glute Bridges



• Weight: 40-60 kg

• Sets/Reps: 3 sets of 12-15 reps

• Emphasizing glute engagement while keeping the hamstrings out of the movement as much as possible.



Seated Leg Extensions



• Weight: 40-50 kg

• Sets/Reps: 3 sets of 12-15 reps

• These will help isolate the quads without involving the hamstrings.



Hip Thrusts



• Weight: 50-80 kg

• Sets/Reps: 3 sets of 10-12 reps

• Keeping it smooth and controlled, focusing on form to avoid hamstring strain.



I’m being cautious with the weights and movements tonight



Weight and Goal Update:

I hopped on the scale yesterday, unfasted and with clothes on, and it read 110 kg. My goal is to be 100 kg around or halfway through December.

Photos:
Kangaroos this morning, 3.84 kilometers in 60 minutes and fasting time left

fasted day is awesome and training NICE
lol kangaroos i never seen 1 in real life bro this is awesome thank you @Ohdamn

 

[Ohdamn]

**Leg Workout update**



Today’s leg workout went great! I stuck to the plan, making sure to ease off the pressure on my hamstrings, which are feeling incredible.

The only minor inconvenience was having to wait for the leg extension machine, but I made good use of the time by throwing in seated calf raises .

Photos:
Around 107 kg machine leg press, 36 kilo goblet squat, 10 kg dumbbells step up, 36 kilo glute bridges, 20 kg each leg leg extension, 50 kilo hip thrusts, seated calf raises

 

[Coolguy]

**Leg Workout update**



Today’s leg workout went great! I stuck to the plan, making sure to ease off the pressure on my hamstrings, which are feeling incredible.

The only minor inconvenience was having to wait for the leg extension machine, but I made good use of the time by throwing in seated calf raises .

Photos:
Around 107 kg machine leg press, 36 kilo goblet squat, 10 kg dumbbells step up, 36 kilo glute bridges, 20 kg each leg leg extension, 50 kilo hip thrusts, seated calf raises

Nothing worse then waiting for a machine haha.
Good session brother
Loving the log.

 

[Ohdamn]

fasted day is awesome and training NICE
lol kangaroos i never seen 1 in real life bro this is awesome thank you @Ohdamn

Thanks! Fasted training does feel great! Gives that extra focus. I thought a few people would like the kangaroos You’re welcome, bro!

Nothing worse then waiting for a machine haha.
Good session brother
Loving the log.

Man, waiting for machines is the worst! But it builds patience, I guess Glad you’re enjoying the log, brother. I’m loving yours as well! Let’s keep smashing our goals

 

[Npcclassicphysique champ]

Thanks! Fasted training does feel great! Gives that extra focus. I thought a few people would like the kangaroos You’re welcome, bro!



Man, waiting for machines is the worst! But it builds patience, I guess Glad you’re enjoying the log, brother. I’m loving yours as well! Let’s keep smashing our goals

I see a lot of guys eating kangaroos on here @Ohdamn

 

[Ohdamn]

** Fasted Morning Push Workout & Evening Cardio**





### **Morning Push Workout (Fasted)**





I hit a fasted push workout before work today.



Push Workout (45-60 mins)



1. Bench Press

• Warm-up sets, then: 4 sets of 8 reps @ 60 kg

2. Overhead Press

• Warm-up sets, then: 4 sets of 8 reps @ 30 kg

3. Dumbbell Fly

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

4. Lateral Raise

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

5. Full Dip

Improved on Weight assisted dips

10 reps weight assisted 80 kilo

10 reps 60 kilo

60 kilos felt good



6. Straight Bar Tricep Pushdown

• Warm-up sets, then: 3 sets of 12 reps @ 45 kg



### **Evening Cardio**



Did a solid cardio session in the evening to round out the day.



### Warm-Up (10-12 minutes)

1. **Jump Rope**: 3 minutes, alternating between basic jump, high knees, and side-to-side footwork.

2. **Shadowboxing**: 3 minutes, focus on clean technique, footwork, and speed.

3. **Dynamic Stretches**: Hip circles, arm swings, and torso twists.

4. **Footwork Drills**: 3 minutes of moving in all directions, focusing on quick, light movements.





1. **Heavy Bag Work** 4 rounds 3 minutes 30 second -1 minute rest



**Cardio:**

- **10-Minute Incline Walk:**



1. Minutes 0-2 (Warm-Up):

• Speed: 5 km/h

• Incline: 3%

2. Minutes 2-6 (Main Incline Walk):

• Speed: 5 km/h

• Incline: 8

• Keep a steady pace and focus on engaging your glutes and quads rather than your hamstrings.

3. Minutes 6-8 (Challenging Phase):

• Speed: 5 km/h

• Incline: 10

• Push the incline higher for this short duration to get your heart rate up and really work your legs.

4. Minutes 8-10 (Cool Down):

• Speed: 5 km/h

• Incline: 3

• Gradually reduce the incline and speed to let your heart rate come down.


- **Rowing:**

2,200 meters in 10 minutes, keeping the intensity steady. Felt great after!

 

[Ohdamn]

I see a lot of guys eating kangaroos on here @Ohdamn

It’s lean and packed with protein I can’t say I haven’t tried it, but it’s a bit too gamey for my taste, I’d need to smother it in BBQ sauce

 

[RoySimpson]

**Pull Workout:**

**Deadlift:**
- 5 reps at 150 kg
- 6 reps at 100 kg

**Lat Pulldown:**
- 5 reps at 80 kg
- 8 reps at 60 kg

**Bent Over Barbell Row:**
- 5 reps at 80 kg
- 8 reps at 55 kg

**Dumbbell Bicep Curl:**
- 5 reps at 20 kg
- 10 reps at 15 kg

**Face Pull:**
- 5 reps at 100 kg
- 12 reps at 66 kg

**Hammer Curls:**
- 5 reps at 20 kg
- 12 reps at 15 kg

**Fasted Cardio:**
- 3 km in 25 minutes (10-minute run, 15-minute walk)

I noticed some tightness in my hamstring, so I'll see how it feels tomorrow. If it's still sore, I'll adjust my workout plan to avoid aggravating it further.

Some photos

@Ohdamn Awesome work right here!

 

[ballin2504]

Way to keep pushing. Nice job

 

[LevButlerov]

** Fasted Morning Push Workout & Evening Cardio**





### **Morning Push Workout (Fasted)**





I hit a fasted push workout before work today.



Push Workout (45-60 mins)



1. Bench Press

• Warm-up sets, then: 4 sets of 8 reps @ 60 kg

2. Overhead Press

• Warm-up sets, then: 4 sets of 8 reps @ 30 kg

3. Dumbbell Fly

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

4. Lateral Raise

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

5. Full Dip

Improved on Weight assisted dips

10 reps weight assisted 80 kilo

10 reps 60 kilo

60 kilos felt good



6. Straight Bar Tricep Pushdown

• Warm-up sets, then: 3 sets of 12 reps @ 45 kg



### **Evening Cardio**



Did a solid cardio session in the evening to round out the day.



### Warm-Up (10-12 minutes)

1. **Jump Rope**: 3 minutes, alternating between basic jump, high knees, and side-to-side footwork.

2. **Shadowboxing**: 3 minutes, focus on clean technique, footwork, and speed.

3. **Dynamic Stretches**: Hip circles, arm swings, and torso twists.

4. **Footwork Drills**: 3 minutes of moving in all directions, focusing on quick, light movements.





1. **Heavy Bag Work** 4 rounds 3 minutes 30 second -1 minute rest



**Cardio:**

- **10-Minute Incline Walk:**



1. Minutes 0-2 (Warm-Up):

• Speed: 5 km/h

• Incline: 3%

2. Minutes 2-6 (Main Incline Walk):

• Speed: 5 km/h

• Incline: 8

• Keep a steady pace and focus on engaging your glutes and quads rather than your hamstrings.

3. Minutes 6-8 (Challenging Phase):

• Speed: 5 km/h

• Incline: 10

• Push the incline higher for this short duration to get your heart rate up and really work your legs.

4. Minutes 8-10 (Cool Down):

• Speed: 5 km/h

• Incline: 3

• Gradually reduce the incline and speed to let your heart rate come down.


- **Rowing:**

2,200 meters in 10 minutes, keeping the intensity steady. Felt great after!

fasted AM cardio is perfect @Ohdamn next level is coming

i would stay this level as you're doing well

 

[Ohdamn]

One photo for fun and Testing out a stomach vacuum and trying a front lat spread! It’s definitely not easy when you’re also trying to snap a picture.

 

[stevesmi]

You are pushing it nicely keep up the good work

 

[Ohdamn]

@Ohdamn Awesome work right here!

Thanks so much!

Way to keep pushing. Nice job

Thanks! Just progressing one step at a time!

fasted AM cardio is perfect @Ohdamn next level is coming

i would stay this level as you're doing well

Fasted AM training is definitely working wonders! Thanks for the encouragement.

I’ll keep things steady and focus on improving at this level

You are pushing it nicely keep up the good work

Appreciate the kind words! Gonna keep pushing and stay on track.

 

[Ohdamn]

Workout - Pull Day & Swimming Cardio

Pull Workout Overview (50-65 mins):

1. Deadlift
• Warmup sets
• 4 sets of 6 reps at 100 kg
2. Lat Pulldown
• Warmup sets
• 4 sets of 8 reps at 59 kg
3. Bent Over Row
• Warmup sets
• 4 sets of 8 reps at 60-50 kg
4. Dumbbell Bicep Curl
• Warmup sets
• 3 sets of 10 reps at 15 kg
5. Cable Face Pull
• Warmup sets
• 3 sets of 12 reps at 66 kg
6. Hammer Curl
• Warmup sets
• 3 sets of 12 reps at 15 kg

Swimming Cardio Routine:


Warm-Up (10 minutes):


1. 200m Freestyle (easy pace)

2. 100m Backstroke (easy pace)

3. 100m Kick (with kickboard) (steady kicks)

4. 100m Pull (with pull buoy) (focus on arm technique)

5. 100m Choice Stroke (easy pace)



Main Swim Session:

1. 10 x 50m Freestyle (fast pace, 10-15 second rest between sets)
2. 4 x 100m Freestyle (steady pace)
3. 2 x 200m Freestyle (endurance, steady pace)



Cool-Down (5-10 minutes):

1. 200m Easy Freestyle (relaxed pace)
2. 100m Backstroke or Breaststroke (relaxed pace)
3. Stretching (focus on shoulders, arms, and legs)

Great pull workout followed by an effective swimming cardio session to complement strength with endurance!

Photos