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

[Ohdamn]

@Ohdamn top gun to the max here, you're looking real lean and bigger in the pic impressive gains

Thanks, bro That means a lot coming from you.
Dialing in my training and nutrition, definitely pushing for more!

U will get there soon!!!

Staying consistent and keeping my eye on the prize!

 

[Tiger Salman Khan]

Rest Day Update

Today has been a solid rest day, much needed and thoroughly enjoyed. I’ve been sticking to my routine and noticed that my shirts have been feeling a bit loose lately. So, out of curiosity, I tried on a size medium, and to my surprise, it fit perfectly! It’s always rewarding to see progress like this, especially when you least expect it.

Excited to keep pushing forward and see what more progress lies ahead.

@Ohdamn that is a great feeling bro.........

 

[Ohdamn]

Morning Fasted Cardio: 5-Minute Walk & 25-Minute Jog

Started the day right with a fasted cardio session. A quick 5-minute walk to get the blood flowing, followed by a solid 25-minute jog.

Push Day:

Now it’s time to hit the weights with a push workout. Chest, shoulders, and triceps , getting stronger with every session.

 

[Eddie Haskell]

Morning Fasted Cardio: 5-Minute Walk & 25-Minute Jog

Started the day right with a fasted cardio session. A quick 5-minute walk to get the blood flowing, followed by a solid 25-minute jog.

Push Day:

Now it’s time to hit the weights with a push workout. Chest, shoulders, and triceps , getting stronger with every session.

@Ohdamn morning fasted cardio PERFECT! you really killing it

and getting stronger is perfect

hows your food?

 

[Ohdamn]

@Ohdamn morning fasted cardio PERFECT! you really killing it

and getting stronger is perfect

hows your food?

Thanks! Fasted cardio has really helped my endurance. As for my food, it’s been clean and balanced, focusing on protein, healthy fats, and carbs to fuel my training.


After a 16-hour fast:

Meal 1: Breakfast

• 6 egg whites + 2 whole eggs
• 50g oats
• Walnuts
• Handful of berries

Meal 2: Lunch/Dinner

• 200g grilled chicken or steak
• 200g sweet potato or 150g white rice
• 100g steamed broccoli and spinach
• Avocado

Snack: Pre/Post-Workout

• 1 scoop whey protein
• 1 banana or 50g rice cakes

These are the core foods I stick to, which give me around 150g protein, 140g carbs, and 50g fats. To reach my goal of 200-250g of protein, I add variety by including things like protein bars, tuna, pasta, tofu, etc.

I’m not strict with meal timing and eat based on hunger cues, but I always make sure to drink 4 to 5 liters of water a day.

 

[Eddie Haskell]

Thanks! Fasted cardio has really helped my endurance. As for my food, it’s been clean and balanced, focusing on protein, healthy fats, and carbs to fuel my training.


After a 16-hour fast:

Meal 1: Breakfast

• 6 egg whites + 2 whole eggs
• 50g oats
• Walnuts
• Handful of berries

Meal 2: Lunch/Dinner

• 200g grilled chicken or steak
• 200g sweet potato or 150g white rice
• 100g steamed broccoli and spinach
• Avocado

Snack: Pre/Post-Workout

• 1 scoop whey protein
• 1 banana or 50g rice cakes

These are the core foods I stick to, which give me around 150g protein, 140g carbs, and 50g fats. To reach my goal of 200-250g of protein, I add variety by including things like protein bars, tuna, pasta, tofu, etc.

I’m not strict with meal timing and eat based on hunger cues, but I always make sure to drink 4 to 5 liters of water a day.

@Ohdamn food lis looking clean, I think we can go up with protein add some bars and fats we need around 80-100 add some nuts if you can

 

[Ohdamn]

@Ohdamn food lis looking clean, I think we can go up with protein add some bars and fats we need around 80-100 add some nuts if you can

Appreciate the feedback! I’ll add more protein bars and include an extra protein scoop pre and post-workout to hit 250 grams of protein daily. I’ll also increase my intake of nuts to reach that 80-100g fat target. Sounds like a solid plan!

 

[Ohdamn]

Physio Update

Had a good session today! The physio was pleased with my range of motion, My next hospital appointment is in 4 weeks, so in the meantime, I’ll keep up with the stretches, just increasing the reps as advised.

Feeling positive about the recovery process and will stay consistent with the work to keep improving!

Shout out to @Core Pharma for his Bpc-157 and tb-500

Ab Workout: Tonight

1. Jumping Jacks – 20 seconds (warm-up)
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps

Second Variation:

1. Plank – 60 seconds
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps

Cool Down/Stretches:

1. Plank – 60 seconds
2. Cobra Stretch – 30 seconds
3. Lying Twist Stretch (Left) – 30 seconds
4. Lying Twist Stretch (Right) – 30 seconds

 

[Npcclassicphysique champ]

Physio Update

Had a good session today! The physio was pleased with my range of motion, My next hospital appointment is in 4 weeks, so in the meantime, I’ll keep up with the stretches, just increasing the reps as advised.

Feeling positive about the recovery process and will stay consistent with the work to keep improving!

Shout out to @Core Pharma for his Bpc-157 and tb-500

Ab Workout: Tonight

1. Jumping Jacks – 20 seconds (warm-up)
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps

Second Variation:

1. Plank – 60 seconds
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps

Cool Down/Stretches:

1. Plank – 60 seconds
2. Cobra Stretch – 30 seconds
3. Lying Twist Stretch (Left) – 30 seconds
4. Lying Twist Stretch (Right) – 30 seconds

@Ohdamn ab workout very tight, you'll get those abs tight soon bro

 

[stevesmi]

I'm happy to see you had a good appointment

 

[Ohdamn]

@Ohdamn ab workout very tight, you'll get those abs tight soon bro

Thanks for the motivation, man! Keeping it as consistent as I can

I'm happy to see you had a good appointment

Thanks, I’m glad too! Feeling good about the progress and ready to keep pushing forward. Appreciate the support!

 

[Ohdamn]

Pull Workout

Today’s pull session was a solid one, focusing on back and bicep movements with good volume and intensity. Here’s how it went:

• Deadlift
Warm-up sets to prep the lower back and hamstrings, then into 4 sets of 6 reps at 160 kg. Felt strong and steady throughout.

• Pull-Up weight assisted around 60 kilos
for 3 sets of 10.

• Lat Pulldown
Warm-up sets, followed by 4 sets of 8 at 72 kg.

• Bent-Over Row
After warm-ups, hit 4 sets of 8 at 60 kg.
.
• Dumbbell Shrugs
3 sets of 12 with 22.5 kg and 25 kg dumbbells.

• Dumbbell Bicep Curl
Warm-up sets, then 3 sets of 10 at 20 kg and 15 kg.

• Cable Face Pull
Warm-up sets, followed by 3 sets of 12 at 66

• Hammer Curl
3 sets of 12 at 15

Cardio:

Considering going for a jog tonight or perhaps just enjoying a nice, relaxing walk.

 

[Mobster]

Good news from the physio

 

[Austin316]

nice meal to break your fast

 

[sambee38]

great job on this you're training looks on point

 

[BookerTNY]

very impressive work as usual

 

[Arabian]

love the fact that you're improving step by step

 

[Zyglamail]

pictures are amazing of both the food and the training

 

[Shrine]

your equipment looks really clean and new I like it

 

[caligirl85]

heck of a job on leg day