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

[Ohdamn]

Time is often an issue for me. Everything and I mean like 99% of my day is done by 1pm inc podcasts. So I need to get my ass in gear if I'm behind when I train early

Totally get it! For me, Trying to balance family, work, and gym is no joke.

Gear looks good. Great leg workout.

Thanks, mate! Feeling great with this routine, and the gear’s definitely making a difference. Always pushing for better results.

Sounds like an amazing leg session, even with the few sets taken off. Still got the work in.

Appreciate it! Yeah, had to scale back a bit, but still got the intensity in.

 

[Ohdamn]

Upper Body Workout - 50 mins



1. Bench Press

• Warm-up sets

• Working sets: 3x8 @ 110 kg

2. Bodyweight Dip

• 3x10 (Body weight, planning to add weight next time)

3. Lat Pulldown

• 3x10 @ 100 kg

4. Standing Barbell Shoulder Press

• Warm-up sets

• Working sets: 3x8 @ 60 kg

5. Lateral Raise

• 3x10 @ 22.5 kg

6. Dumbbell Bicep Curl

• Warm-up sets

• Working sets: 3x8 @ 25 kg

7. Rope Tricep Pushdown

• 1x6 @ 100 kg and 2x10-12 @ 80 kg

Photos:

 

[Austin316]

back day looks really solid keep it up

 

[sambee38]

any special plans going into the weekend

 

[BookerTNY]

gym looks really clean and solid I like the little equipment

 

[Arabian]

keep up the good work man that's a nice platform to do some hardcore deadlifts

 

[Zyglamail]

nice work doing the Russian twists and bicycle crunches

 

[Shrine]

taken only 30 seconds between sets I like it

 

[caligirl85]

good job on the plank working your chorus huge

 

[zedhed]

keep up the good work man we all love to see your success

 

[Ohdamn]

back day looks really solid keep it up

Thanks, man! Glad it’s looking solid

any special plans going into the weekend

Yeah, I got a Halloween costume for my daughter today. Tomorrow, my partner, daughter, and I are going out for lunch, time zone, then we’re hitting up the pools. I’ll also be squeezing in a lower body workout. Should be a great weekend!

gym looks really clean and solid I like the little equipment

Thanks! The owner keeps it clean and efficient.

keep up the good work man that's a nice platform to do some hardcore deadlifts

Appreciate it! I’m loving the setup.

nice work doing the Russian twists and bicycle crunches

Thanks! Those exercises are killer, but they’re worth it for the results.

taken only 30 seconds between sets I like it

Yeah, short rest keeps the energy up! Feels good to keep things moving with those quick intervals.

good job on the plank working your chorus huge

Thank you! Planks are no joke, and lots of stomach vacuums I’m feeling the core gains for sure.

keep up the good work man we all love to see your success

Thanks, man! It’s great having the support. Keeps me pushing forward!

 

[Noah Wixx]

I'd love to have a hack squat machine that would be awesome.

 

[Tiger Salman Khan]

Upper Body Workout - 50 mins



1. Bench Press

• Warm-up sets

• Working sets: 3x8 @ 110 kg

2. Bodyweight Dip

• 3x10 (Body weight, planning to add weight next time)

3. Lat Pulldown

• 3x10 @ 100 kg

4. Standing Barbell Shoulder Press

• Warm-up sets

• Working sets: 3x8 @ 60 kg

5. Lateral Raise

• 3x10 @ 22.5 kg

6. Dumbbell Bicep Curl

• Warm-up sets

• Working sets: 3x8 @ 25 kg

7. Rope Tricep Pushdown

• 1x6 @ 100 kg and 2x10-12 @ 80 kg

Photos:

@Ohdamn solid work bro......

 

[RoySimpson]

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 awesome work right here!

 

[Ohdamn]

Today’s leg workout was solid:

• High Bar Squat: 4x8 @ 150, 160 kg
• Romanian Deadlift: 3x10 @ 140 kg
• Leg Press: 3x15 @ 360 kg
• Hamstring Curl: 3x15 @ 60 kg
• Weighted Calf Raise: 3x20 @ 100, 1x12 @ 135 kg
• Dumbbell Lunge: 3x12 @ 20, 30 kg
• Barbell Hip Thrust: 3x8 @ 100 kg
• Quad Extension: 3x15 @ 80 kg

Overall, a good session with steady progress.

Photos: time zone (was a fun day) squats, Romanian deadlift, quad pic, lunges and barbell hip thrusts

 

[Ringworm1]

Solid effort on the squats and RDLs bro!

 

[Ohdamn]

I'd love to have a hack squat machine that would be awesome.

I hope you get one soon!

@Ohdamn solid work bro......

Appreciate it, bro! Always pushing to improve and keep the gains coming.

@Ohdamn awesome work right here!

Thanks, man! It’s all about consistency and putting in the work.

Solid effort on the squats and RDLs bro!

Thanks, man! Trying to make every rep count. Appreciate the support!

 

[Ohdamn]

Morning 5K and Core

fasted 5K. Almost got 1 k in 4 minutes and 30 seconds

Roughly following this:

Warm-Up



• 10 minutes: Light jogging or brisk walking to get your muscles warmed up.



5K Run



1. First Kilometer (Easy Pace):

• Time: 6:30-7:00 per km

• Pace: Aim for a relaxed effort to conserve energy for later stages.

2. Second Kilometer (Steady Pace):

• Time: 6:00-6:30 per km

• Pace: Gradually increase the pace to a steady rhythm, but keep it comfortable.

3. Third Kilometer (Moderate Pace):

• Time: 5:30-6:00 per km

• Pace: Push a bit harder, finding a moderate but sustainable pace.

4. Fourth Kilometer (Race Pace):

• Time: 5:00-5:30 per km

• Pace: Increase to a race effort, challenging yourself while maintaining good form.

5. Fifth Kilometer (Fast Finish):

• Time: 4:30-5:00 per km

• Pace: Give a final push and aim to run at your fastest sustainable pace.



Cool-Down



• 10 minutes: Slow jogging or walking to gradually bring your heart rate down.


After the run, I followed up with a quick core circuit to keep the momentum going:

Core workout:

1. High Stepping – 20 seconds
2. Jumping Jacks – 30 seconds
3. Sit-Ups – 6 reps
4. Russian Twists – 12 reps
5. Reverse Crunches – 10 reps
6. Leg Raises – 5 reps

1 minute and 30 second plank

Repeated the above sequence, adding in some butt bridges for extra glute activation. Finished off with:

• Butt Bridge – 15 reps
• Cobra Stretch – 20 seconds
• Lying Twist Stretch (Left and Right) – 20 seconds each

Overall, felt energized and ready to take on the day. Progress is steady

 

[LevButlerov]

Today’s leg workout was solid:

• High Bar Squat: 4x8 @ 150, 160 kg
• Romanian Deadlift: 3x10 @ 140 kg
• Leg Press: 3x15 @ 360 kg
• Hamstring Curl: 3x15 @ 60 kg
• Weighted Calf Raise: 3x20 @ 100, 1x12 @ 135 kg
• Dumbbell Lunge: 3x12 @ 20, 30 kg
• Barbell Hip Thrust: 3x8 @ 100 kg
• Quad Extension: 3x15 @ 80 kg

Overall, a good session with steady progress.

Photos: time zone (was a fun day) squats, Romanian deadlift, quad pic, lunges and barbell hip thrusts

Morning 5K and Core

fasted 5K. Almost got 1 k in 4 minutes and 30 seconds

Roughly following this:

Warm-Up



• 10 minutes: Light jogging or brisk walking to get your muscles warmed up.



5K Run



1. First Kilometer (Easy Pace):

• Time: 6:30-7:00 per km

• Pace: Aim for a relaxed effort to conserve energy for later stages.

2. Second Kilometer (Steady Pace):

• Time: 6:00-6:30 per km

• Pace: Gradually increase the pace to a steady rhythm, but keep it comfortable.

3. Third Kilometer (Moderate Pace):

• Time: 5:30-6:00 per km

• Pace: Push a bit harder, finding a moderate but sustainable pace.

4. Fourth Kilometer (Race Pace):

• Time: 5:00-5:30 per km

• Pace: Increase to a race effort, challenging yourself while maintaining good form.

5. Fifth Kilometer (Fast Finish):

• Time: 4:30-5:00 per km

• Pace: Give a final push and aim to run at your fastest sustainable pace.



Cool-Down



• 10 minutes: Slow jogging or walking to gradually bring your heart rate down.


After the run, I followed up with a quick core circuit to keep the momentum going:

Core workout:

1. High Stepping – 20 seconds
2. Jumping Jacks – 30 seconds
3. Sit-Ups – 6 reps
4. Russian Twists – 12 reps
5. Reverse Crunches – 10 reps
6. Leg Raises – 5 reps

1 minute and 30 second plank

Repeated the above sequence, adding in some butt bridges for extra glute activation. Finished off with:

• Butt Bridge – 15 reps
• Cobra Stretch – 20 seconds
• Lying Twist Stretch (Left and Right) – 20 seconds each

Overall, felt energized and ready to take on the day. Progress is steady

big training effort @Ohdamn
i like the core workout, a lot of tightness, get some more planks in there though

 

[Ohdamn]

Today’s chest workout was solid:

Bench Press

• Warm-up sets without leg drive, building up to 100 kg
• First set: 120 kg for 6 reps
• Next two sets: 120 kg for 8 reps each
• Final set: 120 kg for 6 reps

Incline Dumbbell Press

• 3 sets of 12 reps with 30 kg dumbbells

Weighted Dips

• 10 kg dumbbell between the knees
• 3 sets, 10-12 reps

Dumbbell Fly

• 3 sets of 12 reps with 30 kg dumbbells

Cable Chest Flyes (High to Low)

• 3 sets of 20 reps with 30 kg

Push-Ups to Failure

• 3 sets of 20

Finished off with a bit of cardio to get the heart rate up.

Video
(File was too large so had to make it shorter)
1x20 kg plate
2x 10 kg plates
2x5 kg plates

Each side

Plus 20 kg bar

 

[Ohdamn]

big training effort @Ohdamn
i like the core workout, a lot of tightness, get some more planks in there though

Thanks, LevButlerov! Appreciate the feedback. Adding more planks to the routine is definitely on the agenda, aiming for a 5 minute plank as the long term goal.

Planks tonight
1. Plank for 1:00 minute
2. Plank for 1:20 minutes
3. Plank for 1:00 minute
4. Plank for 0:55 seconds
5. Plank for 1:25+ minutes


with more time added to each plank every session

 

[LevButlerov]

Thanks, LevButlerov! Appreciate the feedback. Adding more planks to the routine is definitely on the agenda, aiming for a 5 minute plank as the long term goal.

Planks tonight
1. Plank for 1:00 minute
2. Plank for 1:20 minutes
3. Plank for 1:00 minute
4. Plank for 0:55 seconds
5. Plank for 1:25+ minutes


with more time added to each plank every session

the big time will come when planks tighten your core, you'll feel it @Ohdamn

 

[RoidRage69]

Planks are very important for us powerlifters. Makes a huge difference.

 

[Ohdamn]

Back Day

Today’s back workout was intense and focused.

Exercises & Weights:

• Deadlift: Warm-up sets, then 4x8 @ 160 kg
• Bent Over Row: Warm-up sets, then 4x12 @ 80 kg
• One-Arm Dumbbell Row: 2x12 @ 40 kg, 1x10 @ 50 kg
• Lat Pulldown: 1x10 @ 100 kg, 3x10-12 @ 86 kg
• Seated Cable Row: 1x10 @ 100 kg, 3x15 @ 80 kg

Photo:
Deadlift, and bbq chicken (worked up an appetite)

 

[Ratatata]

Back Day

Today’s back workout was intense and focused.

Exercises & Weights:

• Deadlift: Warm-up sets, then 4x8 @ 160 kg
• Bent Over Row: Warm-up sets, then 4x12 @ 80 kg
• One-Arm Dumbbell Row: 2x12 @ 40 kg, 1x10 @ 50 kg
• Lat Pulldown: 1x10 @ 100 kg, 3x10-12 @ 86 kg
• Seated Cable Row: 1x10 @ 100 kg, 3x15 @ 80 kg

Photo:
Deadlift, and bbq chicken (worked up an appetite)

Nice lift brother!!!

 

[RoidRage69]

That chicken looks good with stuffing.

 

[Ohdamn]

the big time will come when planks tighten your core, you'll feel it @Ohdamn

Can’t wait for that!

Planks are very important for us powerlifters. Makes a huge difference.

You’re spot on, RoidRage69! I’ve definitely been noticing the benefits.

Nice lift brother!!!

thanks, Ratatata!

That chicken looks good with stuffing.

Can’t go wrong with some chicken and stuffing

 

[LevButlerov]

Back Day

Today’s back workout was intense and focused.

Exercises & Weights:

• Deadlift: Warm-up sets, then 4x8 @ 160 kg
• Bent Over Row: Warm-up sets, then 4x12 @ 80 kg
• One-Arm Dumbbell Row: 2x12 @ 40 kg, 1x10 @ 50 kg
• Lat Pulldown: 1x10 @ 100 kg, 3x10-12 @ 86 kg
• Seated Cable Row: 1x10 @ 100 kg, 3x15 @ 80 kg

Photo:
Deadlift, and bbq chicken (worked up an appetite)

chicken and weights its a big win @Ohdamn

 

[stevesmi]

looking really good man I like the food very clean

 

[Mobster]

Back Day

Today’s back workout was intense and focused.

Exercises & Weights:

• Deadlift: Warm-up sets, then 4x8 @ 160 kg
• Bent Over Row: Warm-up sets, then 4x12 @ 80 kg
• One-Arm Dumbbell Row: 2x12 @ 40 kg, 1x10 @ 50 kg
• Lat Pulldown: 1x10 @ 100 kg, 3x10-12 @ 86 kg
• Seated Cable Row: 1x10 @ 100 kg, 3x15 @ 80 kg

Photo:
Deadlift, and bbq chicken (worked up an appetite)

Good solid workout

 

[ceo]

Bros you are a true champion much respect

 

[ROIDDERS]

I like the job that you're doing you're hitting the weights hard

 

[chesty]

wow that is a great fasted run 5 km

 

[Ulter]

nice weekend training you did great

 

[e2]

thanks for posting the video of your bench you are a beast

 

[2Thick]

bench press looks really solid good job

 

[Vadim Fedorov]

I'm a big fan of your style of training and your cardio is amazing

 

[Wootoom]

very nice job hitting some solid training to start the week

 

[RoySimpson]

Back Day

Today’s back workout was intense and focused.

Exercises & Weights:

• Deadlift: Warm-up sets, then 4x8 @ 160 kg
• Bent Over Row: Warm-up sets, then 4x12 @ 80 kg
• One-Arm Dumbbell Row: 2x12 @ 40 kg, 1x10 @ 50 kg
• Lat Pulldown: 1x10 @ 100 kg, 3x10-12 @ 86 kg
• Seated Cable Row: 1x10 @ 100 kg, 3x15 @ 80 kg

Photo:
Deadlift, and bbq chicken (worked up an appetite)

@Ohdamn shifting some serious weight!

 

[Ohdamn]

Morning workout:



• Push-Ups: 130 push-ups in 7 minutes



Abs:



1. Crunches: 3 sets of 20 reps

2. Bicycle Crunches: 3 sets of 30 reps (each side),

3. Leg Raises: 3 sets of 20 reps

4. Russian Twists: 3 sets of 30 reps (each side)

5. Plank: 3 sets, holding for 60 seconds

6. Mountain Climbers: 3 sets of 45 seconds

7. Flutter Kicks: 3 sets of 30 seconds

8. Heel Taps: 3 sets of 30 reps (each side)



Tonight:


• Shoulders workout and cardio planned for tonight!

Photo: Post push up and abs pump

 

[Ohdamn]

looking really good man I like the food very clean

Thanks, I appreciate it! Keeping the diet clean makes a big difference.

Good solid workout

Thanks! Been putting in the work

Bros you are a true champion much respect

Thanks so much, bro! That means a lot, just trying to give it my all every day!

I like the job that you're doing you're hitting the weights hard

Appreciate it! pushing hard with every session

wow that is a great fasted run 5 km

definitely was a solid way to start the day!

nice weekend training you did great

Thank you! I appreciate the support. It was a great weekend of training!

thanks for posting the video of your bench you are a beast

Thanks for the kind words! I really appreciate it. Glad you enjoyed the video!

bench press looks really solid good job

Thank you! I appreciate the feedback.

I'm a big fan of your style of training and your cardio is amazing

Thank you so much! I really appreciate your support and am glad you like my training style. Cardio is definitely a key focus for me!

very nice job hitting some solid training to start the week

Thanks! I appreciate it. Starting the week strong definitely sets the tone!

@Ohdamn shifting some serious weight!

Thanks! I’m putting in the work, and it feels great to see the progress!

 

[Ohdamn]

Exciting news! My order of MK2866 from Alpha Labs has arrived today. Starting right away

 

[Ohdamn]

Shoulder workout:

1. Standing Overhead Press
• Sets: 4
• Reps: 12
• Weights: 50 kg, 50 kg, 55 kg, 60 kg
2. Lateral Raise
• Sets: 3
• Reps: 12-15
• Weight: 20 kg
3. Bent Over Rear Delt Flyes
• Sets: 3
• Reps: 20
• Weight: 10 kg
4. Front Dumbbell Raise
• Sets: 1
• Reps: 10
• Weight: 20 kg
• Sets: 2
• Reps: 15
• Weight: 15 kg
5. Barbell Shrugs
• Sets: 4
• Reps: 15
• Weight: 100 kg

Cardio will be a walk/jog for 5 k

Photo: 55 kg standing overhead barbell press

 

[ballin2504]

That’s a great training day

 

[Ratatata]

Morning workout:



• Push-Ups: 130 push-ups in 7 minutes



Abs:



1. Crunches: 3 sets of 20 reps

2. Bicycle Crunches: 3 sets of 30 reps (each side),

3. Leg Raises: 3 sets of 20 reps

4. Russian Twists: 3 sets of 30 reps (each side)

5. Plank: 3 sets, holding for 60 seconds

6. Mountain Climbers: 3 sets of 45 seconds

7. Flutter Kicks: 3 sets of 30 seconds

8. Heel Taps: 3 sets of 30 reps (each side)



Tonight:


• Shoulders workout and cardio planned for tonight!

Photo: Post push up and abs pump

Arms looks huge bro,

 

[Eddie Haskell]

Shoulder workout:

1. Standing Overhead Press
• Sets: 4
• Reps: 12
• Weights: 50 kg, 50 kg, 55 kg, 60 kg
2. Lateral Raise
• Sets: 3
• Reps: 12-15
• Weight: 20 kg
3. Bent Over Rear Delt Flyes
• Sets: 3
• Reps: 20
• Weight: 10 kg
4. Front Dumbbell Raise
• Sets: 1
• Reps: 10
• Weight: 20 kg
• Sets: 2
• Reps: 15
• Weight: 15 kg
5. Barbell Shrugs
• Sets: 4
• Reps: 15
• Weight: 100 kg

Cardio will be a walk/jog for 5 k

Photo: 55 kg standing overhead barbell press

power stack man @Ohdamn

 

[Ohdamn]

Arms Day

• Barbell Bicep Curl
Warmup sets, then 4x10 @ 45 kg (No 50 kg barbell option, so next time I’ll use a barbell with adjustable weights)
• Skull Crusher
Warmup sets, then 4x12 @ 30, 40 kg
• Dumbbell Bicep Curl
Warmup sets, then 3x15 @ 20 kg
• Close-Grip Bench Press
Warmup sets, then 3x15 @ 80 kg
• Preacher Curl
Warmup sets, then 3x15 @ 40 kg
• Rope Tricep Pushdown
Warmup sets, then 3x15 @ 72 kg

Waiting for partner to finish her workout so I did some hanging leg raises

Photos:
No 50 kg barbell option , 45 kilo barbell for curls,40 kilo preacher curl, 72 kg rope tricep push down

 

[Ohdamn]

Had energy and time so went back and did this


Warm-Up (5-10 minutes)



• Dynamic Stretching: Arm circles, leg swings, and torso twists.

• Light Cardio: Jogging in place



Circuit (Repeat 3 times)



1. Jump Rope: 1 minute

2. Battle Ropes: 30 seconds

3. High Knees: 30 seconds

4. Burpees: 10 reps

5. Rowing Machine: 1 minute

6. Mountain Climbers: 30 seconds

7. Rest: 1-2 minutes

• Hydrate and prepare for the next circuit.



Cool Down (5-10 minutes)



• Static Stretching: Focus on major muscle groups (hamstrings, quads, chest, shoulders).

• Deep Breathing: Help lower heart rate and promote recovery.





Weighted Crunches

• Weight: Use a weight plate or dumbbell between 20 kg

• Sets/Reps: 4 sets of 20 reps.

2. Hanging Leg Raises

• Sets/Reps: 4 sets of 15 reps.

3. Decline Sit-Ups

• Sets/Reps: 4 sets of 15 reps.

4. Cable Crunches

• Weight: up to 100 kg

• Sets/Reps: 4 sets of 15 reps.

5. Russian Twists

• Weight: medicine ball 5kg

• Sets/Reps: 3 sets of 15 reps per side.



Planks later tonight



5 sets



1:10,1:30,1:10,1:05,1:40+

 

[Ohdamn]

That’s a great training day

It was a fantastic training day, thank you!

Arms looks huge bro,

Thanks! That means a lot coming from you!

power stack man @Ohdamn

Absolutely

 

[codezz]

The bro out here killing the workouts, nice numbers there too man

 

[Ohdamn]

8K Fasted walk/jog/run

Just finished an 8K fasted! I couldn’t have done this without @Core Pharma BPC-157, TB-500, Test E, Primo, and EQ @BigBoyLabs for the Anavar as well! And a very generous amount of oils, which I plan on using to titrate up my doses soon.

Shoutout to @DofRandD $200 gift card for Nutrition warehouse on the way.

I’m already at 10,000 steps today and feeling great!

 

[Core Pharma]

Killing it brother!

 

[Eddie Haskell]

Had energy and time so went back and did this


Warm-Up (5-10 minutes)



• Dynamic Stretching: Arm circles, leg swings, and torso twists.

• Light Cardio: Jogging in place



Circuit (Repeat 3 times)



1. Jump Rope: 1 minute

2. Battle Ropes: 30 seconds

3. High Knees: 30 seconds

4. Burpees: 10 reps

5. Rowing Machine: 1 minute

6. Mountain Climbers: 30 seconds

7. Rest: 1-2 minutes

• Hydrate and prepare for the next circuit.



Cool Down (5-10 minutes)



• Static Stretching: Focus on major muscle groups (hamstrings, quads, chest, shoulders).

• Deep Breathing: Help lower heart rate and promote recovery.





Weighted Crunches

• Weight: Use a weight plate or dumbbell between 20 kg

• Sets/Reps: 4 sets of 20 reps.

2. Hanging Leg Raises

• Sets/Reps: 4 sets of 15 reps.

3. Decline Sit-Ups

• Sets/Reps: 4 sets of 15 reps.

4. Cable Crunches

• Weight: up to 100 kg

• Sets/Reps: 4 sets of 15 reps.

5. Russian Twists

• Weight: medicine ball 5kg

• Sets/Reps: 3 sets of 15 reps per side.



Planks later tonight



5 sets



1:10,1:30,1:10,1:05,1:40+

8K Fasted walk/jog/run

Just finished an 8K fasted! I couldn’t have done this without @Core Pharma BPC-157, TB-500, Test E, Primo, and EQ @BigBoyLabs for the Anavar as well! And a very generous amount of oils, which I plan on using to titrate up my doses soon.

Shoutout to @DofRandD $200 gift card for Nutrition warehouse on the way.

I’m already at 10,000 steps today and feeling great!

@Ohdamn big training the crunches you really working your core man

 

[Ohdamn]

Leg Workout

Another leg session in the books!

Legs



1. Squats – 2 sets of 8 reps @ 180 kg 2 sets of 10 reps @ 160 kg

2. Romanian Deadlifts – 4 sets of 10 reps @ 150 kg

3. Leg Press – 3 sets of 15 reps @ 320 kg

4. Leg Curls – 3 sets of 15 @ 66 kg

6. Standing Calf Raises – 4 sets of 15 @ 130 kg

Photos:

 

[Tiger Salman Khan]

Leg Workout

Another leg session in the books!

Legs



1. Squats – 2 sets of 8 reps @ 180 kg 2 sets of 10 reps @ 160 kg

2. Romanian Deadlifts – 4 sets of 10 reps @ 150 kg

3. Leg Press – 3 sets of 15 reps @ 320 kg

4. Leg Curls – 3 sets of 15 @ 66 kg

6. Standing Calf Raises – 4 sets of 15 @ 130 kg

Photos:

@Ohdamn Leg session looks spot on....good job..........

 

[Ohdamn]

Abs this morning after the 8k walk/jog/run

Around 105 kg

 

[Ohdamn]

The bro out here killing the workouts, nice numbers there too man

Thanks, man! Pumped to keep pushing those numbers

Killing it brother!

Thanks, brother!

@Ohdamn big training the crunches you really working your core man

Thanks, Eddie! Gotta keep that foundation strong!

@Ohdamn Leg session looks spot on....good job..........

it’s paying off! Glad you think it’s looking spot on. Thanks!

 

[RoidRage69]

Great squatting. You will be back to all time best lifts in no time. You going up 10 lbs per week?

 

[Ohdamn]

Great squatting. You will be back to all time best lifts in no time. You going up 10 lbs per week?

Thank you! Yeah, one day at a time, I’m adding weight as I feel comfortable each session. My goal this cycle is 4 sets of 180 kg for 10 reps on squats, 4 sets of 140 kg for 10 reps on bench, and 4 sets of 200 kg for 6 reps on deadlift. If I can hit those numbers or get close, I’ll be more than happy!

 

[Npcclassicphysique champ]

Abs this morning after the 8k walk/jog/run

Around 105 kg

you looking much leaner, amazing @Ohdamn thanks for the share

 

[Ohdamn]

Active Recovery Day

Started the day with a relaxing massage to ease muscle tension, then went shopping to restock essentials

Planning to do some yoga and a light walk later tonight to keep things moving and stay loose Feeling recharged and ready for tomorrow!

Photo: shopping

 

[Ohdamn]

Last Night’s “Active Recovery” Turned Upper Body Workout

What was supposed to be an active recovery session took a turn last night. After hitting an all you can eat spot, something on my way out left me feeling a bit heated. Instead of a chill session, I decided to take that frustration to the gym and turned it into a full upper body workout.

Started with bench press and managed 4 reps of 140 kg. I felt like I could maybe push another two, but decided to play it safe, dropping to 120 kg for 10-12 reps across three sets. Ended up being a way more intense night than planned,

Photos/video: all you can eat meals, 140 kg bench press and noticing a few veins in my leg

 

[Npcclassicphysique champ]

Active Recovery Day

Started the day with a relaxing massage to ease muscle tension, then went shopping to restock essentials

Planning to do some yoga and a light walk later tonight to keep things moving and stay loose Feeling recharged and ready for tomorrow!

Photo: shopping

active but nice day with food @Ohdamn

Last Night’s “Active Recovery” Turned Upper Body Workout

What was supposed to be an active recovery session took a turn last night. After hitting an all you can eat spot, something on my way out left me feeling a bit heated. Instead of a chill session, I decided to take that frustration to the gym and turned it into a full upper body workout.

Started with bench press and managed 4 reps of 140 kg. I felt like I could maybe push another two, but decided to play it safe, dropping to 120 kg for 10-12 reps across three sets. Ended up being a way more intense night than planned,

Photos/video: all you can eat meals, 140 kg bench press and noticing a few veins in my leg

ok this comment 100% what I think @Ohdamn while I found your bench press AMAZING bro just legit strong, your food is like THE BEST
serious its like looking at a restaurant every time , EVO family loves this
you are the winner of our food contest haha

 

[Ohdamn]

Leg Day Workout

Today’s leg session, topped off with a cardio session in the pool. Here’s the breakdown:

Workout Routine

1. Step-Ups

• Reps: 10 per leg
• Sets: 3
• Weight: 30 kg per hand


2. Leg Extensions

• Reps: 15
• Sets: 4
• Weight: 90 kg


3. Hamstring Curls

• Reps: 15
• Sets: 4
• Weight: 72 kg


4. Hip Thrust

• Reps: 15
• Sets: 3
• Weight: 100 kg


5. Good Mornings

• Reps: 15
• Sets: 3
• Weight: 60 kg


Cardio: Swimming

a swim to aid recovery and add some low-impact cardio.

Progress Snapshot

Here’s a current photo of leg progress from this morning:

 

[Mobster]

Road rage??

 

[Ohdamn]

active but nice day with food @Ohdamn

ok this comment 100% what I think @Ohdamn while I found your bench press AMAZING bro just legit strong, your food is like THE BEST
serious its like looking at a restaurant every time , EVO family loves this
you are the winner of our food contest haha

Thanks a ton! Really means a lot to hear that the food is looking good. the bench press gains are paying off! Appreciate the support,

Road rage??

No road rage, maybe a little roid rage sneaking in! but I’m keeping it all under control and saving the intensity for the gym.

 

[Npcclassicphysique champ]

Thanks a ton! Really means a lot to hear that the food is looking good. the bench press gains are paying off! Appreciate the support,



No road rage, maybe a little roid rage sneaking in! but I’m keeping it all under control and saving the intensity for the gym.

its going to get better you push hard bro @Ohdamn

 

[JasonPriest]

This is a fantastic week of training
keep it up going into next week

 

[BodyMonster34]

bro good hustle on the shoulder training
I like the picture that's some good equipment

 

[Quadsweep]

looking really good man
nice arm day

 

[Austin316]

yeah your equipment looks really good that really goes a long way
good to hear your energy is spiking

 

[sambee38]

I like how you're taking time to do some core training as well
those planks really hard and you up

 

[BookerTNY]

wow 8 km jog is amazing
and you did it all fasted great job

 

[Arabian]

you burn off a lot of fat cells would that run
proud of you man that's a great accomplishment

 

[Zyglamail]

you're doing an amazing job
lots of good leg training

 

[Shrine]

abs are looking Tighter and Tighter
people need to learn that's what she got to do if you want those abs popping

 

[caligirl85]

hell of a job on this log
you are burning calories like crazy every day

 

[zedhed]

proud of you man between the running and the fasting
and the excellent work out so you are a machine

 

[Masonic Bodybuilder]

Looking good man. Glad to see you crushed it in the gym. Best place to take out aggression. Food looks incredible too.

 

[RoySimpson]

Last Night’s “Active Recovery” Turned Upper Body Workout

What was supposed to be an active recovery session took a turn last night. After hitting an all you can eat spot, something on my way out left me feeling a bit heated. Instead of a chill session, I decided to take that frustration to the gym and turned it into a full upper body workout.

Started with bench press and managed 4 reps of 140 kg. I felt like I could maybe push another two, but decided to play it safe, dropping to 120 kg for 10-12 reps across three sets. Ended up being a way more intense night than planned,

Photos/video: all you can eat meals, 140 kg bench press and noticing a few veins in my leg

@Ohdamn awesome log right here!

 

[Ohdamn]

its going to get better you push hard bro @Ohdamn

Thanks, bro! I’m definitely giving it my all and pushing through. Appreciate the encouragement, means a lot!

This is a fantastic week of training
keep it up going into next week

Thanks! I’m definitely planning to keep up the momentum and push even harder. Appreciate the support!

bro good hustle on the shoulder training
I like the picture that's some good equipment

Thanks, bro! Glad you liked the pic.

looking really good man
nice arm day

Thanks a lot! Arm day has been paying off. Appreciate the support!

yeah your equipment looks really good that really goes a long way
good to hear your energy is spiking

Thanks, man! Having good equipment really makes a difference, and it’s definitely helping me stay motivated. The energy boost has been awesome too, feeling better every day!

I like how you're taking time to do some core training as well
those planks really hard and you up

Appreciate it! Core work is crucial, so I’m making sure to stay consistent with it.

wow 8 km jog is amazing
and you did it all fasted great job

Thanks so much! The 8 km fasted jog was a challenge, but it feels incredible to push my limits. Appreciate the encouragement!

you burn off a lot of fat cells would that run
proud of you man that's a great accomplishment

Thanks! Fasted 8km was a challenge, but it’s definitely paying off. Appreciate the encouragement

you're doing an amazing job
lots of good leg training

Thanks! Leg training is a big focus for me, so it’s great to hear.

abs are looking Tighter and Tighter
people need to learn that's what she got to do if you want those abs popping

Thank you! It’s all about consistency and hard work. Tightening up these abs has been a big focus

hell of a job on this log
you are burning calories like crazy every day

Thanks, caligirl! Burning calories is the goal, and I’m pushing hard every day. Glad you’re following along!

proud of you man between the running and the fasting
and the excellent work out so you are a machine

Thank you! Between running and fasting, I’m really feeling the progress. Appreciate the support!

Looking good man. Glad to see you crushed it in the gym. Best place to take out aggression. Food looks incredible too.

Thanks a lot! Hitting the gym has been a great outlet, and I’m loving the progress. Glad you liked the food too, keeping it clean and tasty!

@Ohdamn awesome log right here!

Thank you!

 

[Ohdamn]

Upping my cycle doses for the remainder of the cycle

Test e(core pharma) :500 mg

Primo(core pharma): 400-600 mg

Eq(core pharma)600 mg

Anavar(bigboylabs): 60 mg daily

Considering a bit of npp in the mix.

Any advice is welcome!

My workout today

Chest, Shoulders, and Triceps



Chest



1. Flat Barbell Bench Press – ~140-

kg for 4 sets of 6-8 reps

2. Incline Dumbbell Press – 50 kg per dumbbell for 3 sets of 8-10 reps

3. Weighted chest dips - 10-20 kg

4 sets of 10-12 reps



Shoulders



4. Overhead Dumbbell Press – 35-45 kg per dumbbell for 4 sets of 8-10 reps

5. Lateral Raises – 22-27 kg per dumbbell for 4 sets of 12-15 reps

6. Face Pulls – 55-70 kg for 3 sets of 12-15 reps



Triceps



7. Skull Crushers – 50-60 kg for 3 sets of 10-12 reps

8. Cable Tricep Pushdowns – 72 kg for 3 sets of 12-15 reps

9. close grip bench press - 100 kg for 3 sets 10-12

 

[LevButlerov]

Upping my cycle doses for the remainder of the cycle

Test e(core pharma) :500 mg

Primo(core pharma): 400-600 mg

Eq(core pharma)600 mg

Anavar(bigboylabs): 60 mg daily

Considering a bit of npp in the mix.

Any advice is welcome!

My workout today

Chest, Shoulders, and Triceps



Chest



1. Flat Barbell Bench Press – ~140-

kg for 4 sets of 6-8 reps

2. Incline Dumbbell Press – 50 kg per dumbbell for 3 sets of 8-10 reps

3. Weighted chest dips - 10-20 kg

4 sets of 10-12 reps



Shoulders



4. Overhead Dumbbell Press – 35-45 kg per dumbbell for 4 sets of 8-10 reps

5. Lateral Raises – 22-27 kg per dumbbell for 4 sets of 12-15 reps

6. Face Pulls – 55-70 kg for 3 sets of 12-15 reps



Triceps



7. Skull Crushers – 50-60 kg for 3 sets of 10-12 reps

8. Cable Tricep Pushdowns – 72 kg for 3 sets of 12-15 reps

9. close grip bench press - 100 kg for 3 sets 10-12

@Ohdamn chest workout looks tight, but overhead presses dont go too high in weight, try to go more like 15 reps and slow

 

[Ohdamn]

Back and Biceps



Back



1. Deadlifts – 180 kilo 2 sets of 6 reps 2 sets of 160 kilos 8 reps

2. lat pull downs- 100 kilos for 4 sets 10 reps

3. dumbbell Rows – 45 kg for 3 sets of 8-10 reps



Biceps



4. dumbbell Curls – 25 kg for 1 set of 8 reps 20 kg 3 sets of 10 reps ran the rack after the last set



Super set



Dumbbell preacher curl



10 kg 10 reps 3 sets



2. Dumbbell Hammer Curls



• Sets/Reps: 3 sets of 12-15 reps

• Weight: 15-20 kg per dumbbell

Cardio tonight-5k maybe 10 k walk/jog/run

Photos: lunch today prawns about 700 grams , 180 kilo deadlift

 

[Ohdamn]

@Ohdamn chest workout looks tight, but overhead presses dont go too high in weight, try to go more like 15 reps and slow

Thanks for the advice, I appreciate the feedback. Looking forward to seeing how this adjustment improves my form and results.

 

[ballin2504]

The food looks absolutely amazing

 

[25homes]

Last Night’s “Active Recovery” Turned Upper Body Workout

What was supposed to be an active recovery session took a turn last night. After hitting an all you can eat spot, something on my way out left me feeling a bit heated. Instead of a chill session, I decided to take that frustration to the gym and turned it into a full upper body workout.

Started with bench press and managed 4 reps of 140 kg. I felt like I could maybe push another two, but decided to play it safe, dropping to 120 kg for 10-12 reps across three sets. Ended up being a way more intense night than planned,

Photos/video: all you can eat meals, 140 kg bench press and noticing a few veins in my leg

Nice

 

[Noah Wixx]

You giving it your all is clearly showing and shining through brother, proud of you man

 

[Ohdamn]

Cardio day

Warm-Up (5 Minutes)



• Treadmill: 5 minutes

• Treadmill Speed:8-9 k/hm (light jog)



Circuit Cardio



5 minutes with 1 minute of rest between exercises.



1. Incline Walking on Treadmill (5 minutes)

• Speed: 5 k/hm

• Incline: 10



2. Rowing Machine (5 minutes)



• Resistance Level: highest setting



3. Stair Climber (5 minutes)

• Speed on Stair Climber: 5



4. Elliptical Machine(5 minutes)

Level 10

• Speed (RPM for): 60-70 RPM



5. Jump Rope (4 minutes)

 

[Ohdamn]

The food looks absolutely amazing

Appreciate it! It tasted amazing too

Nice

Appreciate it! Glad you think so

You giving it your all is clearly showing and shining through brother, proud of you man

Thank you so much, brother! It means a lot to have your support.

 

[Coolguy]

Cardio day

Warm-Up (5 Minutes)



• Treadmill: 5 minutes

• Treadmill Speed:8-9 k/hm (light jog)



Circuit Cardio



5 minutes with 1 minute of rest between exercises.



1. Incline Walking on Treadmill (5 minutes)

• Speed: 5 k/hm

• Incline: 10



2. Rowing Machine (5 minutes)



• Resistance Level: highest setting



3. Stair Climber (5 minutes)

• Speed on Stair Climber: 5



4. Elliptical Machine(5 minutes)

Level 10

• Speed (RPM for): 60-70 RPM



5. Jump Rope (4 minutes)

Cardio day you're mental haha you couldn't pay me to do a cardio day.
Well done brother

 

[Ohdamn]

Cardio day you're mental haha you couldn't pay me to do a cardio day.
Well done brother

with how hot it was today, I was tempted to hit the pool instead! But after @BigBoyLabs pre-workout Anavar, I had the energy Thank you brother

 

[Tiger Salman Khan]

Leg Day Workout

Today’s leg session, topped off with a cardio session in the pool. Here’s the breakdown:

Workout Routine

1. Step-Ups

• Reps: 10 per leg
• Sets: 3
• Weight: 30 kg per hand


2. Leg Extensions

• Reps: 15
• Sets: 4
• Weight: 90 kg


3. Hamstring Curls

• Reps: 15
• Sets: 4
• Weight: 72 kg


4. Hip Thrust

• Reps: 15
• Sets: 3
• Weight: 100 kg


5. Good Mornings

• Reps: 15
• Sets: 3
• Weight: 60 kg


Cardio: Swimming

a swim to aid recovery and add some low-impact cardio.

Progress Snapshot

Here’s a current photo of leg progress from this morning:

@Ohdamn legit work man....keep us updated..........

 

[Ohdamn]

Legs

I warmed up with the wrong sized plates for squats could barely fit the clip on the end of bar so stayed at 170 kg

1. Squats – 170 kg for 4 sets of 6-8 reps

2. Leg Press – 300-350 kg 3 sets of 15 reps then 400 kg for 10 reps

3. Romanian Deadlifts – 160 kg for 3 sets of 6-8 reps

4. Leg Extensions – 93 kg for 3 sets of 12 reps

5. Leg Curls – 66 kg for 3 sets of 12-15 reps

6. Calf Raises machine (Standing) – 134 kg for 4 sets of 15 reps

Photos:

 

[Ringworm1]

Upping my cycle doses for the remainder of the cycle

Test e(core pharma) :500 mg

Primo(core pharma): 400-600 mg

Eq(core pharma)600 mg

Anavar(bigboylabs): 60 mg daily

Considering a bit of npp in the mix.

Any advice is welcome!

My workout today

Chest, Shoulders, and Triceps



Chest



1. Flat Barbell Bench Press – ~140-

kg for 4 sets of 6-8 reps

2. Incline Dumbbell Press – 50 kg per dumbbell for 3 sets of 8-10 reps

3. Weighted chest dips - 10-20 kg

4 sets of 10-12 reps



Shoulders



4. Overhead Dumbbell Press – 35-45 kg per dumbbell for 4 sets of 8-10 reps

5. Lateral Raises – 22-27 kg per dumbbell for 4 sets of 12-15 reps

6. Face Pulls – 55-70 kg for 3 sets of 12-15 reps



Triceps



7. Skull Crushers – 50-60 kg for 3 sets of 10-12 reps

8. Cable Tricep Pushdowns – 72 kg for 3 sets of 12-15 reps

9. close grip bench press - 100 kg for 3 sets 10-12

Mad session bro, really nice weights for rep ranges!
Be watching to see how you go with increased dosages

 

[Eddie Haskell]

Legs

I warmed up with the wrong sized plates for squats could barely fit the clip on the end of bar so stayed at 170 kg

1. Squats – 170 kg for 4 sets of 6-8 reps

2. Leg Press – 300-350 kg 3 sets of 15 reps then 400 kg for 10 reps

3. Romanian Deadlifts – 160 kg for 3 sets of 6-8 reps

4. Leg Extensions – 93 kg for 3 sets of 12 reps

5. Leg Curls – 66 kg for 3 sets of 12-15 reps

6. Calf Raises machine (Standing) – 134 kg for 4 sets of 15 reps

Photos:

you're loading up some big weights man @Ohdamn strong deads

 

[Ohdamn]

Chest and triceps

4 sets 6 reps of 140 kg 1 set of 10 reps 120 kilos



Incline dumbbell bench press 45 kilo 3 sets 10 reps



10 kg weighted chest dip 3 sets 10-12 reps



Pec fly machine 60 kilos 12 reps 4 sets



Running short on time so Super setted close grip bench and skull crushers



Close grip bench 80 kilos 10 reps 3 sets of 50 kilos 12-15 reps



Skull crushers 30 kilo 3 sets of 10-12 reps





Rope tricep pushdown



1 set of 10 reps 86 kilos 2 sets of 72 kilos 12-15 reps



Cardio walk/jog/run tonight



Abs



Repeat the circuit 3 times, resting 60 seconds between exercises and 1-2 minutes between rounds.



1. Crunches

• 3 sets of 20 reps

2. Bicycle Crunches

• 3 sets of 30 reps (each side)

3. Leg Raises

• 3 sets of 20 reps

4. Russian Twists

• 3 sets of 30 reps (each side)

5. Plank

• 3 sets, hold for 60 seconds each

6. Mountain Climbers

• 3 sets of 45 seconds

7. Flutter Kicks

• 3 sets of 30 seconds

8. Heel Taps

• 3 sets of 30 reps (each side)

 

[Ohdamn]

Push ups before bed

 

[Npcclassicphysique champ]

Chest and triceps

4 sets 6 reps of 140 kg 1 set of 10 reps 120 kilos



Incline dumbbell bench press 45 kilo 3 sets 10 reps



10 kg weighted chest dip 3 sets 10-12 reps



Pec fly machine 60 kilos 12 reps 4 sets



Running short on time so Super setted close grip bench and skull crushers



Close grip bench 80 kilos 10 reps 3 sets of 50 kilos 12-15 reps



Skull crushers 30 kilo 3 sets of 10-12 reps





Rope tricep pushdown



1 set of 10 reps 86 kilos 2 sets of 72 kilos 12-15 reps



Cardio walk/jog/run tonight



Abs



Repeat the circuit 3 times, resting 60 seconds between exercises and 1-2 minutes between rounds.



1. Crunches

• 3 sets of 20 reps

2. Bicycle Crunches

• 3 sets of 30 reps (each side)

3. Leg Raises

• 3 sets of 20 reps

4. Russian Twists

• 3 sets of 30 reps (each side)

5. Plank

• 3 sets, hold for 60 seconds each

6. Mountain Climbers

• 3 sets of 45 seconds

7. Flutter Kicks

• 3 sets of 30 seconds

8. Heel Taps

• 3 sets of 30 reps (each side)

@Ohdamn chest and triceps is going well so far

Push ups before bed

same day push ups before bed? you're really killing it
dedication is clear! this is what the EVO family wants to see

 

[stevesmi]

Wow this is some amazing volume on this training