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Approved Log Post-Surgery Torn Pec Recovery – Testosterone Enanthate, Primobolan, and Equipoise Cycle Log
- Thread starter Ohdamn
- Start date
@Ohdamn hes ready to go!
Swim Cardio Session
Warm-up (5-10 minutes):
• 100m easy freestyle to get the body moving.
• 50m kickboard kicks to fire up the legs and core.
Main Set:
1. Freestyle Drills:
• 4x50m using the “catch-up” drill, focusing on form.
• 30 seconds rest between each.
2. Freestyle Swim:
• 4x50m at a moderate pace, focusing on breathing and smooth strokes.
• 45 seconds rest between each.
3. Backstroke/Breaststroke:
• 4x25m of either stroke to switch up muscle engagement.
• 30 seconds rest between each.
Cool Down (5 minutes):
• 100m relaxed swim to ease out.
• Stretching for shoulders, back, and legs.
Ab Update photo:
Warm-up (5-10 minutes):
• 100m easy freestyle to get the body moving.
• 50m kickboard kicks to fire up the legs and core.
Main Set:
1. Freestyle Drills:
• 4x50m using the “catch-up” drill, focusing on form.
• 30 seconds rest between each.
2. Freestyle Swim:
• 4x50m at a moderate pace, focusing on breathing and smooth strokes.
• 45 seconds rest between each.
3. Backstroke/Breaststroke:
• 4x25m of either stroke to switch up muscle engagement.
• 30 seconds rest between each.
Cool Down (5 minutes):
• 100m relaxed swim to ease out.
• Stretching for shoulders, back, and legs.
Ab Update photo:
Attachments
@Ohdamn quads are looking really good, thanks for the share bro , THICK LEGS
Thanks, bro! Appreciate the feedback on the quads.
Haha, couldn’t agree more! Gotta keep that heart rate up in creative ways!
Much appreciated!
Underrated but so effective!
You bet! Feeling strong and ready for more!
I always enjoy a good gear pic
Wish I could swim better. I fight with the water sink don’t coordinate breathing and strokes well. It’s a bummer since @RoidRage69 was an all American Swimmer! Such a good exercise to do for whole body.
Cycle Update:
Pinning first chance I get:
• @Core Pharma BPC-157, TB-500, HGH, Testosterone Enanthate, and Primobolan.
• Injection went smooth, no post-injection pain (PIP).
• @DofRandD Equipoise and @StrengthLabs IGF-1 LR3 to the cycle.
Dosage Breakdown:
• Testosterone Enanthate: 300 mg per week
• Equipoise (EQ): 300 mg per week
• Primobolan: 200 mg per week
Pinning Schedule:
• Monday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
• Thursday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
@BigBoyLabs Anavar: 60 mg pre-workout/daily
Peptide/sarm Protocol:
• Human Growth Hormone (HGH): 5 IU per day
• BPC-157: 500 mcg daily
• TB-500: 2 mg per week (1 mg Monday and 1 mg Friday)
• Ostarine (MK-2866): 25 mg daily (adding in a week or two)
• IGF-1 LR3: 50 mcg first thing in mornings
Training Focus:
• Chest workout lined up for tonight
1. Flat Barbell Bench Press – 4 sets of 8-10 reps
2. Incline Dumbbell Press – 4 sets of 8-12 reps
3. Flat Dumbbell Flyes – 3 sets of 10-12 reps
4. Incline Machine Press – 3 sets of 8-12 reps
5. Dips (Chest Focused) – 3 sets of 8-12 reps
6. Cable Crossovers – 3 sets of 12-15 reps
7. Push-ups (Finisher) – 2-3 sets to failure
Feeling good, zero issues post-injection. Stay tuned for more updates as the cycle progresses!
Pinning first chance I get:
• @Core Pharma BPC-157, TB-500, HGH, Testosterone Enanthate, and Primobolan.
• Injection went smooth, no post-injection pain (PIP).
• @DofRandD Equipoise and @StrengthLabs IGF-1 LR3 to the cycle.
Dosage Breakdown:
• Testosterone Enanthate: 300 mg per week
• Equipoise (EQ): 300 mg per week
• Primobolan: 200 mg per week
Pinning Schedule:
• Monday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
• Thursday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
@BigBoyLabs Anavar: 60 mg pre-workout/daily
Peptide/sarm Protocol:
• Human Growth Hormone (HGH): 5 IU per day
• BPC-157: 500 mcg daily
• TB-500: 2 mg per week (1 mg Monday and 1 mg Friday)
• Ostarine (MK-2866): 25 mg daily (adding in a week or two)
• IGF-1 LR3: 50 mcg first thing in mornings
Training Focus:
• Chest workout lined up for tonight
1. Flat Barbell Bench Press – 4 sets of 8-10 reps
2. Incline Dumbbell Press – 4 sets of 8-12 reps
3. Flat Dumbbell Flyes – 3 sets of 10-12 reps
4. Incline Machine Press – 3 sets of 8-12 reps
5. Dips (Chest Focused) – 3 sets of 8-12 reps
6. Cable Crossovers – 3 sets of 12-15 reps
7. Push-ups (Finisher) – 2-3 sets to failure
Feeling good, zero issues post-injection. Stay tuned for more updates as the cycle progresses!
Attachments
BigBoyLabs
Suspended March 2025
Gooooooood volume right here!Cycle Update:
Pinning first chance I get:
• @Core Pharma BPC-157, TB-500, HGH, Testosterone Enanthate, and Primobolan.
• Injection went smooth, no post-injection pain (PIP).
• @DofRandD Equipoise and @StrengthLabs IGF-1 LR3 to the cycle.
Dosage Breakdown:
• Testosterone Enanthate: 300 mg per week
• Equipoise (EQ): 300 mg per week
• Primobolan: 200 mg per week
Pinning Schedule:
• Monday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
• Thursday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
@BigBoyLabs Anavar: 60 mg pre-workout/daily
Peptide/sarm Protocol:
• Human Growth Hormone (HGH): 5 IU per day
• BPC-157: 500 mcg daily
• TB-500: 2 mg per week (1 mg Monday and 1 mg Friday)
• Ostarine (MK-2866): 25 mg daily (adding in a week or two)
• IGF-1 LR3: 50 mcg first thing in mornings
Training Focus:
• Chest workout lined up for tonight
1. Flat Barbell Bench Press – 4 sets of 8-10 reps
2. Incline Dumbbell Press – 4 sets of 8-12 reps
3. Flat Dumbbell Flyes – 3 sets of 10-12 reps
4. Incline Machine Press – 3 sets of 8-12 reps
5. Dips (Chest Focused) – 3 sets of 8-12 reps
6. Cable Crossovers – 3 sets of 12-15 reps
7. Push-ups (Finisher) – 2-3 sets to failure
Feeling good, zero issues post-injection. Stay tuned for more updates as the cycle progresses!
@Ohdamn cycle plan looks good, you're on the right track manCycle Update:
Pinning first chance I get:
• @Core Pharma BPC-157, TB-500, HGH, Testosterone Enanthate, and Primobolan.
• Injection went smooth, no post-injection pain (PIP).
• @DofRandD Equipoise and @StrengthLabs IGF-1 LR3 to the cycle.
Dosage Breakdown:
• Testosterone Enanthate: 300 mg per week
• Equipoise (EQ): 300 mg per week
• Primobolan: 200 mg per week
Pinning Schedule:
• Monday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
• Thursday:
• Test E: 0.6 ml
• EQ: 0.5 ml
• Primo: 0.5 ml
@BigBoyLabs Anavar: 60 mg pre-workout/daily
Peptide/sarm Protocol:
• Human Growth Hormone (HGH): 5 IU per day
• BPC-157: 500 mcg daily
• TB-500: 2 mg per week (1 mg Monday and 1 mg Friday)
• Ostarine (MK-2866): 25 mg daily (adding in a week or two)
• IGF-1 LR3: 50 mcg first thing in mornings
Training Focus:
• Chest workout lined up for tonight
1. Flat Barbell Bench Press – 4 sets of 8-10 reps
2. Incline Dumbbell Press – 4 sets of 8-12 reps
3. Flat Dumbbell Flyes – 3 sets of 10-12 reps
4. Incline Machine Press – 3 sets of 8-12 reps
5. Dips (Chest Focused) – 3 sets of 8-12 reps
6. Cable Crossovers – 3 sets of 12-15 reps
7. Push-ups (Finisher) – 2-3 sets to failure
Feeling good, zero issues post-injection. Stay tuned for more updates as the cycle progresses!
but training I would add 15 reps a lot of times and start with 12 not 8 with dumbells especially you trying to cut
Same here! Always nice to see some solid gear pics, especially when it’s quality stuff.
Wish I could swim better. I fight with the water sink don’t coordinate breathing and strokes well. It’s a bummer since @RoidRage69 was an all American Swimmer! Such a good exercise to do for whole body.
I wish I could swim better too, I’m always in the slow lane
That’s amazing about @RoidRage69 though! It’s definitely fun and such a great full-body workout. That is great news you are recovering
Definitely! Feels good. Looking forward to getting back at it stronger than ever!
@Ohdamn cycle plan looks good, you're on the right track man
but training I would add 15 reps a lot of times and start with 12 not 8 with dumbells especially you trying to cut
Thanks for the feedback! I’ll definitely incorporate more sets with 12-15 reps, Always open to tips for refining the training plan!
@BigBoyLabs
Just got home from work and found this amazing delivery waiting for me, perfect timing for pre-workout today! Grateful for the sponsorship as always. Thanks again!
Just got home from work and found this amazing delivery waiting for me, perfect timing for pre-workout today! Grateful for the sponsorship as always. Thanks again!
Attachments
BigBoyLabs
Suspended March 2025
Farkkk these ought to get ya going pwo!@BigBoyLabs
Just got home from work and found this amazing delivery waiting for me, perfect timing for pre-workout today! Grateful for the sponsorship as always. Thanks again!
Chest workout with higher rep ranges as suggested
• Bench Press: Warmup sets followed by 4x12 @ 60 kg.
• Incline Dumbbell Press: Warmup sets, then 4x15 @ 20-25 kg.
• Dumbbell Fly: 3x15 @ 12.5 kg.
• Incline Machine Press: 3x15 @ 20 each side
• Full Dip: 3x15. 45 kilo weight assisted
• Cable Crossovers: 3x20 @ 20 kilos
• Push-Ups: 3x20.
Energy was through the roof today, thanks to @BigBoyLabs Anavar. The difference it made is unreal!
Update on @Core Pharma Test and Primo injections—smooth as ever! The oils are flawless, no PIP, and I’m feeling fantastic!
Aiming for a 5k walk/jog and throwing in some sprints tonight
• Bench Press: Warmup sets followed by 4x12 @ 60 kg.
• Incline Dumbbell Press: Warmup sets, then 4x15 @ 20-25 kg.
• Dumbbell Fly: 3x15 @ 12.5 kg.
• Incline Machine Press: 3x15 @ 20 each side
• Full Dip: 3x15. 45 kilo weight assisted
• Cable Crossovers: 3x20 @ 20 kilos
• Push-Ups: 3x20.
Energy was through the roof today, thanks to @BigBoyLabs Anavar. The difference it made is unreal!
Update on @Core Pharma Test and Primo injections—smooth as ever! The oils are flawless, no PIP, and I’m feeling fantastic!
Aiming for a 5k walk/jog and throwing in some sprints tonight
@Ohdamn workout looks on point........Chest workout with higher rep ranges as suggested
• Bench Press: Warmup sets followed by 4x12 @ 60 kg.
• Incline Dumbbell Press: Warmup sets, then 4x15 @ 20-25 kg.
• Dumbbell Fly: 3x15 @ 12.5 kg.
• Incline Machine Press: 3x15 @ 20 each side
• Full Dip: 3x15. 45 kilo weight assisted
• Cable Crossovers: 3x20 @ 20 kilos
• Push-Ups: 3x20.
Energy was through the roof today, thanks to @BigBoyLabs Anavar. The difference it made is unreal!
Update on @Core Pharma Test and Primo injections—smooth as ever! The oils are flawless, no PIP, and I’m feeling fantastic!
Aiming for a 5k walk/jog and throwing in some sprints tonight
@Ohdamn chest workout pumped up manChest workout with higher rep ranges as suggested
• Bench Press: Warmup sets followed by 4x12 @ 60 kg.
• Incline Dumbbell Press: Warmup sets, then 4x15 @ 20-25 kg.
• Dumbbell Fly: 3x15 @ 12.5 kg.
• Incline Machine Press: 3x15 @ 20 each side
• Full Dip: 3x15. 45 kilo weight assisted
• Cable Crossovers: 3x20 @ 20 kilos
• Push-Ups: 3x20.
Energy was through the roof today, thanks to @BigBoyLabs Anavar. The difference it made is unreal!
Update on @Core Pharma Test and Primo injections—smooth as ever! The oils are flawless, no PIP, and I’m feeling fantastic!
Aiming for a 5k walk/jog and throwing in some sprints tonight
Workout - Back Day
1. Lat Pulldown
• 4x12 @ 80 kg
2. Bent Over Barbell Row
• 4x12 @ 60 kg
3. Dumbbell Bent Over Row
• 3x12 @ 30 kg
4. Seated Cable Row
• 3x15 @ 72 kg
5. Straight-Arm Lat Pulldown
• 3x15 @ 40 kg
6. Deadlift
• 3x10 @ 120 kg
Cardio
5-Minute Warm-Up (Treadmill)
• Incline: 1%
• Speed: 6 km/h (moderate walking pace)
8-Minute Incline Intervals (Treadmill)
• Intervals: Alternate between 1 minute at a high incline (10%) and 1 minute at a lower incline (3%)
• Speed: 6 km/h (brisk walk)
Stationary Bike - 7-Minute Intervals
• Minute 1 (Low-Intensity): Resistance Level 4, SPM 60-65
• Minute 2 (High-Intensity): Resistance Level 10, SPM 90-95
• Minute 3 (Low-Intensity): Resistance Level 5, SPM 65-70
• Minute 4 (High-Intensity): Resistance Level 12, SPM 95-100
• Minute 5 (Low-Intensity): Resistance Level 4, SPM 60-65
• Minute 6 (High-Intensity): Resistance Level 10, SPM 90-95
• Minute 7 (Cooldown): Resistance Level 4, SPM 60-70
1. Lat Pulldown
• 4x12 @ 80 kg
2. Bent Over Barbell Row
• 4x12 @ 60 kg
3. Dumbbell Bent Over Row
• 3x12 @ 30 kg
4. Seated Cable Row
• 3x15 @ 72 kg
5. Straight-Arm Lat Pulldown
• 3x15 @ 40 kg
6. Deadlift
• 3x10 @ 120 kg
Cardio
5-Minute Warm-Up (Treadmill)
• Incline: 1%
• Speed: 6 km/h (moderate walking pace)
8-Minute Incline Intervals (Treadmill)
• Intervals: Alternate between 1 minute at a high incline (10%) and 1 minute at a lower incline (3%)
• Speed: 6 km/h (brisk walk)
Stationary Bike - 7-Minute Intervals
• Minute 1 (Low-Intensity): Resistance Level 4, SPM 60-65
• Minute 2 (High-Intensity): Resistance Level 10, SPM 90-95
• Minute 3 (Low-Intensity): Resistance Level 5, SPM 65-70
• Minute 4 (High-Intensity): Resistance Level 12, SPM 95-100
• Minute 5 (Low-Intensity): Resistance Level 4, SPM 60-65
• Minute 6 (High-Intensity): Resistance Level 10, SPM 90-95
• Minute 7 (Cooldown): Resistance Level 4, SPM 60-70
Attachments
Much appreciated!
@Ohdamn chest workout pumped up man
Thanks, man! Glad I upped the number of reps, definitely felt the difference. Appreciate the support!
Couldn’t agree more! Good food and gains go hand in hand.
I like your cardio thats your key to success bro @Ohdamn
Shoulder Workout
1. Overhead Press
• Warm-up sets, then:
• 4 sets of 12 reps @ 30 kg
2. Dumbbell Shoulder Press
• 4 sets of 12 reps @ 12.5-15 kg
3. Lateral Raise
• 4 sets of 15 reps @ 10-12.5 kg
4. Machine Rear Lateral Raise
• 3 sets of 15 reps @ 52.5 kg
5. Barbell Front Raise
• 3 sets of 15 reps @ 15-20 kg
6. Dumbbell Shrugs
• 3 sets of 15 reps @ 32.5 kg
10-Minute Stationary Bike
Warm-Up (2 Minutes)
• 1 minute: Low-resistance cycling (level 1-2) at a moderate pace (60-70 RPM).
• 1 minute: Continue cycling at the same pace to fully warm up.
Main Workout (8 Minutes)
Alternate between different intensity levels every minute.
1st Block: Strength and Sprint Intervals (4 Minutes)
• Minute 1: High resistance (level 8-10), moderate pace (50-60 RPM).
• Minute 2: Low resistance (level 2-4), sprint at high speed (80-90+ RPM).
• Minute 3: Repeat Minute 1.
• Minute 4: Repeat Minute 2.
2nd Block: Moderate Pace and Sprint (4 Minutes)
• Minute 1 & 2: Moderate resistance (level 6-7), steady pace (60-70 RPM).
• Minute 3: Sprint with low resistance (level 2-4), fast pace (80-90+ RPM).
• Minute 4: Low resistance (level 1-2), moderate pace (50-60 RPM).
10-Minute Elliptical Workout
Warm-Up (1 Minute)
• Resistance Level: 2-3
• Moderate pace (RPM: 60-70), focusing on warming up the muscles.
Main Workout (8 Minutes)
Alternate between high resistance strength intervals and low resistance speed intervals.
• Minutes 1-2: Strength Interval
• Resistance Level: 10-12
• Slow, powerful strides (RPM: 40-50), engaging glutes, quads, and hamstrings.
• Minutes 3-4: Speed Interval
• Resistance Level: 4-5
• Fast strides (RPM: 70-80+), focusing on quick, light movements.
• Minutes 5-6: Strength Interval
• Resistance Level: 12-14
• Slow, controlled strides (RPM: 40-50), engaging both legs and upper body.
• Minutes 7-8: Speed Interval
• Resistance Level: 4-5
• Fast strides (RPM: 80+), focusing on maintaining speed with good form.
Cool Down (1 Minute)
• Resistance Level: 1-2
• Slow, easy strides (RPM: 50-60) to bring your heart rate down gradually.
1. Overhead Press
• Warm-up sets, then:
• 4 sets of 12 reps @ 30 kg
2. Dumbbell Shoulder Press
• 4 sets of 12 reps @ 12.5-15 kg
3. Lateral Raise
• 4 sets of 15 reps @ 10-12.5 kg
4. Machine Rear Lateral Raise
• 3 sets of 15 reps @ 52.5 kg
5. Barbell Front Raise
• 3 sets of 15 reps @ 15-20 kg
6. Dumbbell Shrugs
• 3 sets of 15 reps @ 32.5 kg
10-Minute Stationary Bike
Warm-Up (2 Minutes)
• 1 minute: Low-resistance cycling (level 1-2) at a moderate pace (60-70 RPM).
• 1 minute: Continue cycling at the same pace to fully warm up.
Main Workout (8 Minutes)
Alternate between different intensity levels every minute.
1st Block: Strength and Sprint Intervals (4 Minutes)
• Minute 1: High resistance (level 8-10), moderate pace (50-60 RPM).
• Minute 2: Low resistance (level 2-4), sprint at high speed (80-90+ RPM).
• Minute 3: Repeat Minute 1.
• Minute 4: Repeat Minute 2.
2nd Block: Moderate Pace and Sprint (4 Minutes)
• Minute 1 & 2: Moderate resistance (level 6-7), steady pace (60-70 RPM).
• Minute 3: Sprint with low resistance (level 2-4), fast pace (80-90+ RPM).
• Minute 4: Low resistance (level 1-2), moderate pace (50-60 RPM).
10-Minute Elliptical Workout
Warm-Up (1 Minute)
• Resistance Level: 2-3
• Moderate pace (RPM: 60-70), focusing on warming up the muscles.
Main Workout (8 Minutes)
Alternate between high resistance strength intervals and low resistance speed intervals.
• Minutes 1-2: Strength Interval
• Resistance Level: 10-12
• Slow, powerful strides (RPM: 40-50), engaging glutes, quads, and hamstrings.
• Minutes 3-4: Speed Interval
• Resistance Level: 4-5
• Fast strides (RPM: 70-80+), focusing on quick, light movements.
• Minutes 5-6: Strength Interval
• Resistance Level: 12-14
• Slow, controlled strides (RPM: 40-50), engaging both legs and upper body.
• Minutes 7-8: Speed Interval
• Resistance Level: 4-5
• Fast strides (RPM: 80+), focusing on maintaining speed with good form.
Cool Down (1 Minute)
• Resistance Level: 1-2
• Slow, easy strides (RPM: 50-60) to bring your heart rate down gradually.
Attachments
Thanks, bro! Loving cardio lately, it’s been my main focus recently!
Another Smooth Injection @Core Pharma Test E and Primo Oils + Bpc-157,tb-500 and Hgh + R&D Pharma EQ @DofRandD
@BigBoyLabs Anavar, nothing but impressive. The pumps are insane, and I’ve noticed a significant increase in vascularity and strength without excessive water retention. The gains are lean, and endurance during my workouts has been excellent.
Once again, a flawless injection experience with core pharma Test E and Primo oils—smooth, with zero post-injection pain. The quality of their products shines through every time, providing a reliable and effective addition to my cycle.
Also, using R&D Pharma’s EQ has been equally consistent in terms of ease of administration and no adverse effects. Great absorption, great results.
Highly recommend these three companies for anyone looking for quality and reliability in their gear.
Workout tonight
Arms (Biceps/Triceps)
1. Barbell Curl – 4 sets of 12 reps
2. Alternating Dumbbell Curl – 3 sets of 15 reps
3. Preacher Curl (machine or barbell) – 3 sets of 15 reps
4. Tricep Dips – 4 sets of 12 reps
5. Skull Crushers (EZ Bar) – 3 sets of 12 reps
6. Cable Tricep Pushdowns – 3 sets of 15 reps
8 k cardio
Treadmill (2 km)
• Warm-up: 2 minutes at 5-6 km/h, 0% incline.
• Interval 1: 1 minute at 9-10 km/h, 3% incline (light jog).
• Recovery: 1 minute at 6-7 km/h, 0-1% incline (brisk walk).
• Repeat: Alternate between 1-minute intervals and 1-minute recovery for 10 minutes.
• Cool down: 2 minutes at 5-6 km/h, 0% incline.
Stationary Bike (2 km)
• Warm-up: 2 minutes at low resistance (Level 2-3), 60-70 RPM.
• Interval 1: 30 seconds at high resistance (Level 7-8), 80-90 RPM.
• Recovery: 1 minute at low resistance (Level 2-3), 60-70 RPM.
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance (Level 2-3).
Rowing Machine (2 km)
• Warm-up: 2 minutes at easy pace, low resistance.
• Interval 1: 1 minute at 28-30 strokes per minute (SPM), high resistance (Level 7-8).
• Recovery: 1 minute at 20-22 SPM, medium resistance (Level 4-5).
• Repeat: Alternate for 5 intervals.
• Cool down: 2 minutes at a low pace.
Elliptical (2 km)
• Warm-up: 2 minutes at low resistance (Level 3), low incline (0-2%).
• Interval 1: 1 minute at high resistance (Level 6-8), 7-9% incline.
• Recovery: 1 minute at low resistance (Level 3), low incline (0-2%).
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance.
@BigBoyLabs Anavar, nothing but impressive. The pumps are insane, and I’ve noticed a significant increase in vascularity and strength without excessive water retention. The gains are lean, and endurance during my workouts has been excellent.
Once again, a flawless injection experience with core pharma Test E and Primo oils—smooth, with zero post-injection pain. The quality of their products shines through every time, providing a reliable and effective addition to my cycle.
Also, using R&D Pharma’s EQ has been equally consistent in terms of ease of administration and no adverse effects. Great absorption, great results.
Highly recommend these three companies for anyone looking for quality and reliability in their gear.
Workout tonight
Arms (Biceps/Triceps)
1. Barbell Curl – 4 sets of 12 reps
2. Alternating Dumbbell Curl – 3 sets of 15 reps
3. Preacher Curl (machine or barbell) – 3 sets of 15 reps
4. Tricep Dips – 4 sets of 12 reps
5. Skull Crushers (EZ Bar) – 3 sets of 12 reps
6. Cable Tricep Pushdowns – 3 sets of 15 reps
8 k cardio
Treadmill (2 km)
• Warm-up: 2 minutes at 5-6 km/h, 0% incline.
• Interval 1: 1 minute at 9-10 km/h, 3% incline (light jog).
• Recovery: 1 minute at 6-7 km/h, 0-1% incline (brisk walk).
• Repeat: Alternate between 1-minute intervals and 1-minute recovery for 10 minutes.
• Cool down: 2 minutes at 5-6 km/h, 0% incline.
Stationary Bike (2 km)
• Warm-up: 2 minutes at low resistance (Level 2-3), 60-70 RPM.
• Interval 1: 30 seconds at high resistance (Level 7-8), 80-90 RPM.
• Recovery: 1 minute at low resistance (Level 2-3), 60-70 RPM.
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance (Level 2-3).
Rowing Machine (2 km)
• Warm-up: 2 minutes at easy pace, low resistance.
• Interval 1: 1 minute at 28-30 strokes per minute (SPM), high resistance (Level 7-8).
• Recovery: 1 minute at 20-22 SPM, medium resistance (Level 4-5).
• Repeat: Alternate for 5 intervals.
• Cool down: 2 minutes at a low pace.
Elliptical (2 km)
• Warm-up: 2 minutes at low resistance (Level 3), low incline (0-2%).
• Interval 1: 1 minute at high resistance (Level 6-8), 7-9% incline.
• Recovery: 1 minute at low resistance (Level 3), low incline (0-2%).
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance.
Will give this one a follow along bro! Keen to see how you go with recovery and the push upAnother Smooth Injection @Core Pharma Test E and Primo Oils + Bpc-157,tb-500 and Hgh + R&D Pharma EQ @DofRandD
@BigBoyLabs Anavar, nothing but impressive. The pumps are insane, and I’ve noticed a significant increase in vascularity and strength without excessive water retention. The gains are lean, and endurance during my workouts has been excellent.
Once again, a flawless injection experience with core pharma Test E and Primo oils—smooth, with zero post-injection pain. The quality of their products shines through every time, providing a reliable and effective addition to my cycle.
Also, using R&D Pharma’s EQ has been equally consistent in terms of ease of administration and no adverse effects. Great absorption, great results.
Highly recommend these three companies for anyone looking for quality and reliability in their gear.
Workout tonight
Arms (Biceps/Triceps)
1. Barbell Curl – 4 sets of 12 reps
2. Alternating Dumbbell Curl – 3 sets of 15 reps
3. Preacher Curl (machine or barbell) – 3 sets of 15 reps
4. Tricep Dips – 4 sets of 12 reps
5. Skull Crushers (EZ Bar) – 3 sets of 12 reps
6. Cable Tricep Pushdowns – 3 sets of 15 reps
8 k cardio
Treadmill (2 km)
• Warm-up: 2 minutes at 5-6 km/h, 0% incline.
• Interval 1: 1 minute at 9-10 km/h, 3% incline (light jog).
• Recovery: 1 minute at 6-7 km/h, 0-1% incline (brisk walk).
• Repeat: Alternate between 1-minute intervals and 1-minute recovery for 10 minutes.
• Cool down: 2 minutes at 5-6 km/h, 0% incline.
Stationary Bike (2 km)
• Warm-up: 2 minutes at low resistance (Level 2-3), 60-70 RPM.
• Interval 1: 30 seconds at high resistance (Level 7-8), 80-90 RPM.
• Recovery: 1 minute at low resistance (Level 2-3), 60-70 RPM.
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance (Level 2-3).
Rowing Machine (2 km)
• Warm-up: 2 minutes at easy pace, low resistance.
• Interval 1: 1 minute at 28-30 strokes per minute (SPM), high resistance (Level 7-8).
• Recovery: 1 minute at 20-22 SPM, medium resistance (Level 4-5).
• Repeat: Alternate for 5 intervals.
• Cool down: 2 minutes at a low pace.
Elliptical (2 km)
• Warm-up: 2 minutes at low resistance (Level 3), low incline (0-2%).
• Interval 1: 1 minute at high resistance (Level 6-8), 7-9% incline.
• Recovery: 1 minute at low resistance (Level 3), low incline (0-2%).
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance.
Let's go brother solid workout as usualAnother Smooth Injection @Core Pharma Test E and Primo Oils + Bpc-157,tb-500 and Hgh + R&D Pharma EQ @DofRandD
@BigBoyLabs Anavar, nothing but impressive. The pumps are insane, and I’ve noticed a significant increase in vascularity and strength without excessive water retention. The gains are lean, and endurance during my workouts has been excellent.
Once again, a flawless injection experience with core pharma Test E and Primo oils—smooth, with zero post-injection pain. The quality of their products shines through every time, providing a reliable and effective addition to my cycle.
Also, using R&D Pharma’s EQ has been equally consistent in terms of ease of administration and no adverse effects. Great absorption, great results.
Highly recommend these three companies for anyone looking for quality and reliability in their gear.
Workout tonight
Arms (Biceps/Triceps)
1. Barbell Curl – 4 sets of 12 reps
2. Alternating Dumbbell Curl – 3 sets of 15 reps
3. Preacher Curl (machine or barbell) – 3 sets of 15 reps
4. Tricep Dips – 4 sets of 12 reps
5. Skull Crushers (EZ Bar) – 3 sets of 12 reps
6. Cable Tricep Pushdowns – 3 sets of 15 reps
8 k cardio
Treadmill (2 km)
• Warm-up: 2 minutes at 5-6 km/h, 0% incline.
• Interval 1: 1 minute at 9-10 km/h, 3% incline (light jog).
• Recovery: 1 minute at 6-7 km/h, 0-1% incline (brisk walk).
• Repeat: Alternate between 1-minute intervals and 1-minute recovery for 10 minutes.
• Cool down: 2 minutes at 5-6 km/h, 0% incline.
Stationary Bike (2 km)
• Warm-up: 2 minutes at low resistance (Level 2-3), 60-70 RPM.
• Interval 1: 30 seconds at high resistance (Level 7-8), 80-90 RPM.
• Recovery: 1 minute at low resistance (Level 2-3), 60-70 RPM.
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance (Level 2-3).
Rowing Machine (2 km)
• Warm-up: 2 minutes at easy pace, low resistance.
• Interval 1: 1 minute at 28-30 strokes per minute (SPM), high resistance (Level 7-8).
• Recovery: 1 minute at 20-22 SPM, medium resistance (Level 4-5).
• Repeat: Alternate for 5 intervals.
• Cool down: 2 minutes at a low pace.
Elliptical (2 km)
• Warm-up: 2 minutes at low resistance (Level 3), low incline (0-2%).
• Interval 1: 1 minute at high resistance (Level 6-8), 7-9% incline.
• Recovery: 1 minute at low resistance (Level 3), low incline (0-2%).
• Repeat: Alternate for 6 intervals.
• Cool down: 2 minutes at low resistance.
@Ohdamn cardio is the key here you're really going to shred up bro
Thanks, bro! really pushing to shred down while keeping the gains. Appreciate the motivation!
Thanks, man! Really putting in the work
. Appreciate the support!Thanks, bro! Definitely focusing on recovery and keeping things balanced with the progress.
Let's go brother solid workout as usual
Let’s get it, brother! Always grinding, and it’s great to have the support. Appreciate you!
make sure you update us this weekend as well
Good update man. Lots of work on the shoulders. Too much for me to do, lol.
Thanks for the tip, I’ll rotate the presses in my routine!
Appreciate the support! Training has been going great
Appreciate it, man! I’ve been sticking to the plan
Thanks, man! Updating my log keeps me on track.
Thanks for the encouragement! Always striving for progress.
Agreed, consistency with solid workouts is key. Thanks for the input!
Thanks, man! Keeping it simple helps me stay consistent and focused on making progress.
Will do! I’ll make sure to update this weekend.
Nothing too special planned, but I’ll see if I can share some meal pictures. Appreciate the interest!
Thanks, man!
Leg Day and Cardio:
Leg Workout:
1. High Bar Squat:
• Warm-up sets
• 4 sets of 12 reps at 130 kg
2. Leg Press:
• Warm-up sets
• 4 sets of 12 reps at 240 kg
3. Dumbbell Lunges:
• 3 sets of 15 reps with 16 kg dumbbells
4. Quad Extension:
• 3 sets of 15 reps at 45 kg each leg
5. Hamstring Curl:
• 4 sets of 15 reps at 66 kg
6. Weighted Standing Calf Raise:
• 3 sets of 20 reps at 86 kg
Cardio:
1. Stationary Bike: 7 minutes
• Warm-up for 1 minute: Resistance level 3, 60-70 RPM
• Moderate pace for 2 minutes: Resistance level 7, 70-80 RPM
• High-Intensity Sprint Intervals for 4 minutes:
• 20 seconds sprint (Resistance level 10, 90+ RPM)
• 40 seconds recovery (Resistance level 4, 50-60 RPM)
2. Treadmill: 7 minutes
• Warm-up for 1 minute: Speed 5 km/h, Incline 1%
• Incline Walk/Run for 2 minutes: Speed 8 km/h, Incline 5%
• Incline Sprint Intervals for 4 minutes:
• 20 seconds sprint (Speed 9 km/h, Incline 5%)
• 40 seconds recovery (Speed 6 km/h, Incline 1%)
3. Rowing Machine: 7 minutes
• Warm-up for 1 minute: Resistance level 10 20-22 SPM
• Steady row for 2 minutes: Resistance level 10 22-26 SPM
• High-Intensity Intervals for 4 minutes:
• 20 seconds sprint (Resistance level 10 (30+ SPM)
• 40 seconds recovery (18-20 SPM)
4. Elliptical: 7 minutes
• Warm-up for 1 minute: Resistance level 3, 50-60 RPM
• Moderate resistance for 2 minutes: Resistance level 5-6, 60-70 RPM
• High-Intensity Intervals for 4 minutes:
• 20 seconds fast pace (Resistance level 9, 80+ RPM)
• 40 seconds recovery (Resistance level 3, 50-60 RPM)
Abs and core tonight
1. Plank
• Sets: 3
• Duration: 60 seconds
2. Bicycle Crunches
• Sets: 3
• Reps: 20-25 per side
3. Leg Raises
• Sets: 3
• Reps: 15-20
4. Mountain Climbers
• Sets: 3
• Reps: 30-40 (15-20 per leg)
5. Flutter Kicks
• Sets: 3
• Duration: 30-45 seconds
6. Side Plank
• Sets: 3 per side
• Duration: 45-60 seconds
7. Heel Touches
• Sets: 3
• Reps: 20-25
8. V-Ups
• Sets: 3
• Reps: 15-20
Some Photos:
Leg Workout:
1. High Bar Squat:
• Warm-up sets
• 4 sets of 12 reps at 130 kg
2. Leg Press:
• Warm-up sets
• 4 sets of 12 reps at 240 kg
3. Dumbbell Lunges:
• 3 sets of 15 reps with 16 kg dumbbells
4. Quad Extension:
• 3 sets of 15 reps at 45 kg each leg
5. Hamstring Curl:
• 4 sets of 15 reps at 66 kg
6. Weighted Standing Calf Raise:
• 3 sets of 20 reps at 86 kg
Cardio:
1. Stationary Bike: 7 minutes
• Warm-up for 1 minute: Resistance level 3, 60-70 RPM
• Moderate pace for 2 minutes: Resistance level 7, 70-80 RPM
• High-Intensity Sprint Intervals for 4 minutes:
• 20 seconds sprint (Resistance level 10, 90+ RPM)
• 40 seconds recovery (Resistance level 4, 50-60 RPM)
2. Treadmill: 7 minutes
• Warm-up for 1 minute: Speed 5 km/h, Incline 1%
• Incline Walk/Run for 2 minutes: Speed 8 km/h, Incline 5%
• Incline Sprint Intervals for 4 minutes:
• 20 seconds sprint (Speed 9 km/h, Incline 5%)
• 40 seconds recovery (Speed 6 km/h, Incline 1%)
3. Rowing Machine: 7 minutes
• Warm-up for 1 minute: Resistance level 10 20-22 SPM
• Steady row for 2 minutes: Resistance level 10 22-26 SPM
• High-Intensity Intervals for 4 minutes:
• 20 seconds sprint (Resistance level 10 (30+ SPM)
• 40 seconds recovery (18-20 SPM)
4. Elliptical: 7 minutes
• Warm-up for 1 minute: Resistance level 3, 50-60 RPM
• Moderate resistance for 2 minutes: Resistance level 5-6, 60-70 RPM
• High-Intensity Intervals for 4 minutes:
• 20 seconds fast pace (Resistance level 9, 80+ RPM)
• 40 seconds recovery (Resistance level 3, 50-60 RPM)
Abs and core tonight
1. Plank
• Sets: 3
• Duration: 60 seconds
2. Bicycle Crunches
• Sets: 3
• Reps: 20-25 per side
3. Leg Raises
• Sets: 3
• Reps: 15-20
4. Mountain Climbers
• Sets: 3
• Reps: 30-40 (15-20 per leg)
5. Flutter Kicks
• Sets: 3
• Duration: 30-45 seconds
6. Side Plank
• Sets: 3 per side
• Duration: 45-60 seconds
7. Heel Touches
• Sets: 3
• Reps: 20-25
8. V-Ups
• Sets: 3
• Reps: 15-20
Some Photos:
Attachments
Fuck abs after legs your crazy haha and then cardio killing brother I wish I had that much energy left afterwards.
Got postiour chain today so we shall see how I go
@Ohdamn this is an awesome log right here!
Great update
Haha, yeah, abs after legs can be a killer! The cardio definitely drains what’s left, but I just push through it. Good luck with your posterior chain, brother, hope it goes well for you!
Appreciate that, Means a lot. I’m definitely putting in the work, and it’s great to have support like this.
Thanks, man! I’m doing my best to keep things consistent and improving.
a 60-minute walk/jog/run session tonight
Back progress is coming along well
a recent photo and a couple of meal pics from today
Greek Yogurt Parfait
Ingredients:
• 1 cup Greek yogurt (plain, non-fat)
• 1 scoop protein powder
• ½ cup blueberries
• 1 tbsp honey
• Mixed nuts, sunflower seeds and chia seeds a bit of rolled oats
Protein-Packed Oatmeal
Ingredients:
• 1 cup rolled oats
• 1 scoop whey protein (vanilla or chocolate)
• 1 tbsp peanut butter
• ½ cup almond milk
• ½ banana, sliced
• 1 tsp chia seeds
Back progress is coming along well
a recent photo and a couple of meal pics from today
Greek Yogurt Parfait
Ingredients:
• 1 cup Greek yogurt (plain, non-fat)
• 1 scoop protein powder
• ½ cup blueberries
• 1 tbsp honey
• Mixed nuts, sunflower seeds and chia seeds a bit of rolled oats
Protein-Packed Oatmeal
Ingredients:
• 1 cup rolled oats
• 1 scoop whey protein (vanilla or chocolate)
• 1 tbsp peanut butter
• ½ cup almond milk
• ½ banana, sliced
• 1 tsp chia seeds
Attachments
@Ohdamn Good updates bro meals are nice..........
Much appreciated, bro!
it’s great to hear the progress is visible. Keeping my meals clean has given me so much energy
Totally agree! BPC-157 is awesome. It’s been a huge help in my recovery, Glad it’s working for your knee too!
Thanks, bro! Appreciate it.
positive EVO family vibes broMuch appreciated, bro!
Keeping my meals clean has given me so much energy
Totally agree! BPC-157 is awesome. It’s been a huge help in my recovery, Glad it’s working for your knee too!
Thanks, bro! Appreciate it.
Sunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos
Attachments
Post injury bench press 100 for 12, u making us look like shit. Great work broSunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Ohdamn thanks for the pic share, the training pumped intenseSunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos
and cardio NICE!i see you really getting tight from this
Just watch the overall volume.Sunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos
Post injury bench press 100 for 12, u making us look like shit. Great work bro
Thanks, bro! Really appreciate the support. Not sure about that though, you guys are crushing it, I’ve still got a lot of work ahead of me
@Ohdamn thanks for the pic share, the training pumped intense
i see you really getting tight from this
Thanks, man! Yeah, the training has been intense. Cardio is definitely kicking in too! Feeling tighter and better every day.
Thanks! Glad you like it!
Good call, man. Keeping an eye on the volume for sure. Don’t want to overdo it and risk injury again.
How far away are you from bloodwork?
I’m going to be running same compounds but different ratios. Be interesting to know what the E2 comes back as with the 300 test , 600 Eq , 600 primo ratio
Was haven’t ran Eq before , so very interested in people who are running it
I’m going to be running same compounds but different ratios. Be interesting to know what the E2 comes back as with the 300 test , 600 Eq , 600 primo ratio
Was haven’t ran Eq before , so very interested in people who are running it
bro you hit it pretty hard I like it
good job on the cardio you got a lot of good things in
wow you got some good training stuff the weights look really brand new
@Ohdamn shifting some solid weight bro!Sunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos
Just catching up on your log, amazing work! How do you find tricep kickbacks? I've always struggled to feel a good contraction with them so don't really do them anymore.
I hope you enjoyed your rest day man. We all need those. I see you were back to hitting it hard today.
I’ll be getting bloodwork done at the end of the cycle, 14 more weeks, I’m curious to see how the E2 levels look too. I’ll keep you posted on the results!
Thanks, brother, Gotta keep them growing!
Appreciate it, bro, Trying to push harder each session. Gotta keep the gains coming
Thanks, man! Trying to keep that balance between cardio and lifting. Both are key for longevity
Glad you found it motivating! New gear always adds a little extra hype to the workouts.
Thanks! They keep the equipment in top shape, so it’s always great to train there
Thanks, man! It feels great to push the endurance. Gotta keep the lungs in shape too
Appreciate the love, bro! I’ll keep the updates coming. Gotta stay accountable.
Gotta love the simple snacks
Fueling up for the next session.Hits the spot every time
Thanks, bro, Feels good to move some heavy iron and keep progressing.
Appreciate it, brother! Always pushing for more. Progress never stops.
Nothing like getting in a solid session to set the tone for the week.
Thanks a lot! Always pushing to improve and hit new goals!
Thank you! I actually find them really enjoyable, especially after heavier exercises. I focus on keeping the movement slow and controlled for a few reps, then switch to a faster tempo to really feel the burn
Thanks, man! Yeah, the rest day was much needed, but I was ready to get back into it yesterday. It felt good to hit the weights again
I think its safe to say your pretty much healed up in the upper body? Your holding back quite a bit in order to no overdo it I can see that. When do the training wheels come off? Next month?
Hey man,
The upper body’s healing up well. I’ve been playing it safe to avoid any setbacks, but I’m aiming to ramp things up next month if all goes according to plan. Thanks for checking in!
I’ve got a doctor’s appointment in 3 weeks, followed by physio to focus on resistance work. Once I officially get the all clear from the doctors to start lifting again, I’ll definitely be stepping it up.
Back Day Workout:
• Lat Pulldown
Warm-up sets, then 4 sets of 12 reps at 100 kg.
• Bent Over Row
4 sets of 12 reps at 70 kg, 80 kg.
• One-Arm Dumbbell Row
3 sets of 12 reps at 32.5 kg, 35 kg.
• Seated Cable Row
3 sets of 15 reps at 72 kg.
• Straight Arm Lat Pulldown
3 sets of 15 reps at 41 kg.
• Deadlift
Warm-up sets, then 3 sets of 8 reps at 140 kg.
Cardio Routine:
1. Incline Treadmill Walk
• Time: 15 minutes
• Speed: 6 km/h (3.7 mph)
• Incline: 6%
• Notes: Walk at a brisk pace. Keep your core tight and shoulders back, ensuring good posture without slouching to avoid straining the back.
2. Rowing Machine
• Time: 10 minutes
• Pacing: Maintain a consistent pace with a split time of 2:30-2:45 minutes per 500 meters.
3. Core Finisher:
• Plank: 3 sets of 360 seconds
• Russian Twists: 3 sets of 20 twists per side
• Bicycle Crunches: 3 sets of 20 reps per side
• Rest: 30 seconds between sets
Overall, it was a solid back workout, followed by a cardio session and some core work to finish strong!
Some photos
• Lat Pulldown
Warm-up sets, then 4 sets of 12 reps at 100 kg.
• Bent Over Row
4 sets of 12 reps at 70 kg, 80 kg.
• One-Arm Dumbbell Row
3 sets of 12 reps at 32.5 kg, 35 kg.
• Seated Cable Row
3 sets of 15 reps at 72 kg.
• Straight Arm Lat Pulldown
3 sets of 15 reps at 41 kg.
• Deadlift
Warm-up sets, then 3 sets of 8 reps at 140 kg.
Cardio Routine:
1. Incline Treadmill Walk
• Time: 15 minutes
• Speed: 6 km/h (3.7 mph)
• Incline: 6%
• Notes: Walk at a brisk pace. Keep your core tight and shoulders back, ensuring good posture without slouching to avoid straining the back.
2. Rowing Machine
• Time: 10 minutes
• Pacing: Maintain a consistent pace with a split time of 2:30-2:45 minutes per 500 meters.
3. Core Finisher:
• Plank: 3 sets of 360 seconds
• Russian Twists: 3 sets of 20 twists per side
• Bicycle Crunches: 3 sets of 20 reps per side
• Rest: 30 seconds between sets
Overall, it was a solid back workout, followed by a cardio session and some core work to finish strong!
Some photos
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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@Ohdamn solid back workout for sureBack Day Workout:
• Lat Pulldown
Warm-up sets, then 4 sets of 12 reps at 100 kg.
• Bent Over Row
4 sets of 12 reps at 70 kg, 80 kg.
• One-Arm Dumbbell Row
3 sets of 12 reps at 32.5 kg, 35 kg.
• Seated Cable Row
3 sets of 15 reps at 72 kg.
• Straight Arm Lat Pulldown
3 sets of 15 reps at 41 kg.
• Deadlift
Warm-up sets, then 3 sets of 8 reps at 140 kg.
Cardio Routine:
1. Incline Treadmill Walk
• Time: 15 minutes
• Speed: 6 km/h (3.7 mph)
• Incline: 6%
• Notes: Walk at a brisk pace. Keep your core tight and shoulders back, ensuring good posture without slouching to avoid straining the back.
2. Rowing Machine
• Time: 10 minutes
• Pacing: Maintain a consistent pace with a split time of 2:30-2:45 minutes per 500 meters.
3. Core Finisher:
• Plank: 3 sets of 360 seconds
• Russian Twists: 3 sets of 20 twists per side
• Bicycle Crunches: 3 sets of 20 reps per side
• Rest: 30 seconds between sets
Overall, it was a solid back workout, followed by a cardio session and some core work to finish strong!
Some photos
a lot of 12 15 volume its perfect
big workout! With all that cardio at the end how long are you in the gym for ?
Nice gym pics
@Ohdamn solid back workout for sure
Thanks, bro! those 12-15 rep sets really hit different. Feels like the perfect balance
Thanks, man! With all that volume and cardio, I usually end up spending about 1.5 to 2 hours in the gym, depending on the day.
Appreciate it!
Keep crushing it dude you are doing excellent
Thanks, man! Appreciate the support. Pushing hard every session
. Always feels good to have people cheering you on. Let’s keep crushing it together!
Biceps and Cardio
Today’s biceps session
Biceps workout:
• Barbell bicep curl: Warmup sets, then 5x12 @ 40 kg (had to cheat a little on the last set, but got it done).
• Incline dumbbell curl: 4x12 @ 12.5 kg – slow and controlled, really felt it.
• Concentration curl: 4x15 @ 15 kg – squeezing those reps.
• Preacher curl: Warmup sets, then 4x12 @ 30 kg – good pump.
• Hammer curl: Warmup sets, then 4x12 @ 20 kg – felt solid.
• Cable bicep curl: Warmup sets, then 3x15 @ 34 kg – hit the peak with these.
Overall, great pump today. Pushed through, even with a bit of cheat on the last set of barbell curls.
Cardio tonight:
Plan is to do a mix of walk/jog/run to get the heart rate up and clear my head.
Photo: 40 kilo barbell for curls
Today’s biceps session
Biceps workout:
• Barbell bicep curl: Warmup sets, then 5x12 @ 40 kg (had to cheat a little on the last set, but got it done).
• Incline dumbbell curl: 4x12 @ 12.5 kg – slow and controlled, really felt it.
• Concentration curl: 4x15 @ 15 kg – squeezing those reps.
• Preacher curl: Warmup sets, then 4x12 @ 30 kg – good pump.
• Hammer curl: Warmup sets, then 4x12 @ 20 kg – felt solid.
• Cable bicep curl: Warmup sets, then 3x15 @ 34 kg – hit the peak with these.
Overall, great pump today. Pushed through, even with a bit of cheat on the last set of barbell curls.
Cardio tonight:
Plan is to do a mix of walk/jog/run to get the heart rate up and clear my head.
Photo: 40 kilo barbell for curls
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LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
EVO family big push, you will be killing itThanks, man! Appreciate the support. Pushing hard every session
@Ohdamn 40kg for the curls looks perfect, and preachers I can feel the pumpBiceps and Cardio
Today’s biceps session
Biceps workout:
• Barbell bicep curl: Warmup sets, then 5x12 @ 40 kg (had to cheat a little on the last set, but got it done).
• Incline dumbbell curl: 4x12 @ 12.5 kg – slow and controlled, really felt it.
• Concentration curl: 4x15 @ 15 kg – squeezing those reps.
• Preacher curl: Warmup sets, then 4x12 @ 30 kg – good pump.
• Hammer curl: Warmup sets, then 4x12 @ 20 kg – felt solid.
• Cable bicep curl: Warmup sets, then 3x15 @ 34 kg – hit the peak with these.
Overall, great pump today. Pushed through, even with a bit of cheat on the last set of barbell curls.
Cardio tonight:
Plan is to do a mix of walk/jog/run to get the heart rate up and clear my head.
Photo: 40 kilo barbell for curls
EVO family big push, you will be killing it
40kg for the curls looks perfect, and preachers I can feel the pump
Thanks for the encouragement, Lev!
Really pushing it every session, The EVO family support always keeps me motivated. Let’s keep crushing it!
Cutting Back Cardio to 3x a Week
Today was all about shoulders and traps, and I felt great dialing back the cardio for a while to focus more on weightlifting and diet. Here’s the breakdown:
1. Seated Dumbbell Shoulder Press
• 4 sets of 12 reps
• Weight: 30 kg dumbbells
2. Lateral Raises
• 4 sets of 15 reps
• Weight: 20 kg dumbbells
3. Bent-Over Dumbbell Rear Delt Flyes
• 4 sets of 15 reps
• Weight: 15 kg dumbbells
4. Front Dumbbell Raise
• 4 sets of 12 reps(some sets were 15 reps)
• Weight: 15 kg dumbbells
5. Dumbbell Shrugs
• 4 sets of 15 reps
• Weight: 42.5 kg dumbbells
With cardio cut to 3x a week, I’m looking forward to maintaining a better balance between strength and endurance.
Also I weighed myself today and came in at 105 kg, so it seems like I’m losing weight a little faster than I’d like.
Today was all about shoulders and traps, and I felt great dialing back the cardio for a while to focus more on weightlifting and diet. Here’s the breakdown:
1. Seated Dumbbell Shoulder Press
• 4 sets of 12 reps
• Weight: 30 kg dumbbells
2. Lateral Raises
• 4 sets of 15 reps
• Weight: 20 kg dumbbells
3. Bent-Over Dumbbell Rear Delt Flyes
• 4 sets of 15 reps
• Weight: 15 kg dumbbells
4. Front Dumbbell Raise
• 4 sets of 12 reps(some sets were 15 reps)
• Weight: 15 kg dumbbells
5. Dumbbell Shrugs
• 4 sets of 15 reps
• Weight: 42.5 kg dumbbells
With cardio cut to 3x a week, I’m looking forward to maintaining a better balance between strength and endurance.
Also I weighed myself today and came in at 105 kg, so it seems like I’m losing weight a little faster than I’d like.
Last edited:
Fasted Leg Workout:
Had a solid fasted leg workout today, though I had to adjust a bit due to time constraints. Skipped walking lunges and dropped one set each from stiff-legged deadlifts and seated leg curls
Breakdown:
High Bar Squats:
• 1 set of 15 reps @ 130 kg
• 2 sets of 12 reps @ 130 kg
• 1 set of 10 reps @ 130 kg
• 1 set of 12 reps @ 130 kg
Barbell Hack Squat:
• 5x15 @ 200 kg(went up to 20 reps about half way through sets)
Leg Press:
• 1 set of 15 reps @ 300 kg
• 4 sets of 15 reps @ 360 kg
Quad Extensions:
• 5x15-20 @ 80 kg
Walking lunges (skipped)
3x12-15 30 kg
Lying Leg Curl:
• 5x15 @ 40 kg
Stiff-Legged Deadlift:
• 4x12 @ 100 kg (skipped 1 set)
Superset
Seated Leg Curl:
• 4x20 @ 52 kg (skipped 1 set due to time)
Calf Raises:
• 2x15 @ 100 kg
Despite the tweaks, the intensity was still there! Quads and hamstrings are feeling it
Photos:
Had a solid fasted leg workout today, though I had to adjust a bit due to time constraints. Skipped walking lunges and dropped one set each from stiff-legged deadlifts and seated leg curls
Breakdown:
High Bar Squats:
• 1 set of 15 reps @ 130 kg
• 2 sets of 12 reps @ 130 kg
• 1 set of 10 reps @ 130 kg
• 1 set of 12 reps @ 130 kg
Barbell Hack Squat:
• 5x15 @ 200 kg(went up to 20 reps about half way through sets)
Leg Press:
• 1 set of 15 reps @ 300 kg
• 4 sets of 15 reps @ 360 kg
Quad Extensions:
• 5x15-20 @ 80 kg
Walking lunges (skipped)
3x12-15 30 kg
Lying Leg Curl:
• 5x15 @ 40 kg
Stiff-Legged Deadlift:
• 4x12 @ 100 kg (skipped 1 set)
Superset
Seated Leg Curl:
• 4x20 @ 52 kg (skipped 1 set due to time)
Calf Raises:
• 2x15 @ 100 kg
Despite the tweaks, the intensity was still there! Quads and hamstrings are feeling it
Photos:
Attachments
Barbell hack squat?
No, sorry, it was actually a hack squat machine, not a barbell hack squat.
Fasted Leg Workout:
Had a solid fasted leg workout today, though I had to adjust a bit due to time constraints. Skipped walking lunges and dropped one set each from stiff-legged deadlifts and seated leg curls
Breakdown:
High Bar Squats:
• 1 set of 15 reps @ 130 kg
• 2 sets of 12 reps @ 130 kg
• 1 set of 10 reps @ 130 kg
• 1 set of 12 reps @ 130 kg
Barbell Hack Squat:
• 5x15 @ 200 kg(went up to 20 reps about half way through sets)
Leg Press:
• 1 set of 15 reps @ 300 kg
• 4 sets of 15 reps @ 360 kg
Quad Extensions:
• 5x15-20 @ 80 kg
Walking lunges (skipped)
3x12-15 30 kg
Lying Leg Curl:
• 5x15 @ 40 kg
Stiff-Legged Deadlift:
• 4x12 @ 100 kg (skipped 1 set)
Superset
Seated Leg Curl:
• 4x20 @ 52 kg (skipped 1 set due to time)
Calf Raises:
• 2x15 @ 100 kg
Despite the tweaks, the intensity was still there! Quads and hamstrings are feeling it
Photos:
@Ohdamn hack squat is legit, the weights look legit too man
seeing the machines amazing loadyou next level
@Ohdamn hack squat is legit, the weights look legit too man
you next level
Thanks, bro! Just staying focused and aiming to keep leveling up every session!
Absolutely agree! nothing beats a killer leg workout
Big shoutout to everyone smashing their leg days 
Another very generous delivery touchdown from @Core Pharma Once again, they’ve outdone themselves, not only in quality but also in speed. This latest batch arrived faster than I could’ve anticipated, keeping me well and truly stocked up and ready for the next stage of my journey. Feeling grateful to have the backing of such a reliable and top-notch sponsor!Photos:
Attachments
Gear looks good. Great leg workout.
Sounds like an amazing leg session, even with the few sets taken off. Still got the work in.
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