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

[sambee38]

nice job on lateral pull-downs
it's good to see people are pushing things

 

[BookerTNY]

heck of a workout going into the weekend
I bet you feel that tomorrow

 

[Arabian]

incline dumbbell press
that works your upper chest and shoulders nicely

 

[Mobster]

Good work on the bench

 

[25homes]

This week is a deload as I adjust to starting a new job and moving houses. It’s been a bit chaotic, and I’ve allowed a few cheat meals while being less strict overall.


Upper Body Workout:


• Bench Press: 120 kg, 4x6


• Lat Pulldown: 100 kg, 4x8


• Seated Shoulder Press: 25 kg, 4x8


• Incline Dumbbell Press: 25 kg, 3x10


• One-Arm Dumbbell Row: 22.5 kg, 3x12


• Dumbbell Bicep Curl: 15 kg, 3x12


• Rope Tricep Pushdown: 60 kg, 3x15

Taking it easy this week but ensuring proper form and consistency to stay on track.

Solid Bru

 

[RoySimpson]

This week is a deload as I adjust to starting a new job and moving houses. It’s been a bit chaotic, and I’ve allowed a few cheat meals while being less strict overall.


Upper Body Workout:


• Bench Press: 120 kg, 4x6


• Lat Pulldown: 100 kg, 4x8


• Seated Shoulder Press: 25 kg, 4x8


• Incline Dumbbell Press: 25 kg, 3x10


• One-Arm Dumbbell Row: 22.5 kg, 3x12


• Dumbbell Bicep Curl: 15 kg, 3x12


• Rope Tricep Pushdown: 60 kg, 3x15

Taking it easy this week but ensuring proper form and consistency to stay on track.

@Ohdamn awesome routine right here!!

 

[ballin2504]

Loving the training man

 

[Ohdamn]

Training Update





Still in the process of moving and settling in, but I managed to squeeze in some training this week.




Monday – Upper Body


Kept it short and simple. I didn’t write down exactly what I did, but it felt great to get something in

From memory I did 120 kilos bench press to failure and 60 kilo one arm row dumbbells to failure

Will write it down and take photos next upper body day




Tuesday – Leg Day


Pushed to failure on everything:


• Squats: 2 sets, 180 kg


• Leg Extension: 1 set, 120 kg


• Leg Curl: 1 set, 80 kg


• Standing Calf Raise: 2 sets, 134 kg



Tonight – Rest


hopefully will be back asap to updating more regularly

 

[Noah Wixx]

I just took a deload myself just got back today those are much needed i like to fully take off of everything.

 

[LevButlerov]

Training Update





Still in the process of moving and settling in, but I managed to squeeze in some training this week.




Monday – Upper Body


Kept it short and simple. I didn’t write down exactly what I did, but it felt great to get something in

From memory I did 120 kilos bench press to failure and 60 kilo one arm row dumbbells to failure

Will write it down and take photos next upper body day




Tuesday – Leg Day


Pushed to failure on everything:


• Squats: 2 sets, 180 kg


• Leg Extension: 1 set, 120 kg


• Leg Curl: 1 set, 80 kg


• Standing Calf Raise: 2 sets, 134 kg



Tonight – Rest


hopefully will be back asap to updating more regularly

@Ohdamn Leg day is good with the squat, 2 sets? you must have been very pumped.

 

[Ohdamn]

Chest Workout


Flat Barbell Bench Press: 140 kg, 2 sets of 8 reps


Incline Dumbbell Press: 50 kg, 1 set to failure


Pec Fly Machine: 100 kg, 1 set to failure


Bodyweight Dips: 1 set to failure





Averaging around 30,000 steps a day at my new job

Diet Update


I’ve hit 100 kg and am now transitioning into a lean bulk to reach 120 kg. I’m starting with 5000-5200 calories per day, with a breakdown of:


• 250g protein


• 750g carbs


• 100g fat





Time to push the scale up while staying lean!

 

[LevButlerov]

Chest Workout


Flat Barbell Bench Press: 140 kg, 2 sets of 8 reps


Incline Dumbbell Press: 50 kg, 1 set to failure


Pec Fly Machine: 100 kg, 1 set to failure


Bodyweight Dips: 1 set to failure





Averaging around 30,000 steps a day at my new job

Diet Update


I’ve hit 100 kg and am now transitioning into a lean bulk to reach 120 kg. I’m starting with 5000-5200 calories per day, with a breakdown of:


• 250g protein


• 750g carbs


• 100g fat





Time to push the scale up while staying lean!

Impressive bench and you're into the 700 grams carb zone very nice I would talk to your coach and up the protein from 250 to 300 and cut carbs from 750 to 700 very tight but I bet it can make a difference.

 

[stevesmi]

30,000 steps a day. My goodness. What kind of job do you have?

 

[Tiger Salman Khan]

Chest Workout


Flat Barbell Bench Press: 140 kg, 2 sets of 8 reps


Incline Dumbbell Press: 50 kg, 1 set to failure


Pec Fly Machine: 100 kg, 1 set to failure


Bodyweight Dips: 1 set to failure





Averaging around 30,000 steps a day at my new job

Diet Update


I’ve hit 100 kg and am now transitioning into a lean bulk to reach 120 kg. I’m starting with 5000-5200 calories per day, with a breakdown of:


• 250g protein


• 750g carbs


• 100g fat





Time to push the scale up while staying lean!

@Ohdamn bro 30,000 steps a day is amazing.........

 

[Mobster]

Nice work on that bench press

 

[Ohdamn]

Impressive bench and you're into the 700 grams carb zone very nice I would talk to your coach and up the protein from 250 to 300 and cut carbs from 750 to 700 very tight but I bet it can make a difference.

Thanks! I appreciate the advice. I’ll definitely increase the protein and adjust the carbs

30,000 steps a day. My goodness. What kind of job do you have?

I work as a truck driver/package delivery driver, so I’m on my feet and moving a lot during 12-hour shifts

@Ohdamn bro 30,000 steps a day is amazing.........

Thanks, man! Keeps me on my toes

Nice work on that bench press

Appreciate it!

 

[LevButlerov]

Thanks! I appreciate the advice. I’ll definitely increase the protein and adjust the carbs




I work as a truck driver/package delivery driver, so I’m on my feet and moving a lot during 12-hour shifts




Thanks, man! Keeps me on my toes



Appreciate it!

Delivery is a hard job, you're getting really good cardio.

 

[Ohdamn]

Treated myself with dinner tonight.

protein from steak, chicken, and fish, carbs from pizza bread and potato gems, and fats from cheese and dressing

Back and bicep workout tonight

 

[Ohdamn]

Back, Biceps and abs





Straight Arm Lat Pulldown:


• Warm-up:


• 60 kg x 15 reps


• 80 kg x 10 reps


• 90 kg x 5 reps


• 2 Working Sets


• 100 kg x 8 reps





Lat Pulldown:


• Warm-up:


• 60 kg x 15 reps


• 80 kg x 10 reps


• 100 kg x 6 reps


• 2 Working Sets:


• 120 kg x 8 reps





Bent Over Dumbbell Row:


• Warm-up:


• 22.5 kg x 15 reps


• 40 kg x 10 reps


• 50 kg x 6 reps


• Working Sets:


• 60 kg x 10 reps


• 60 kg x 8 reps





Dumbbell Bicep Curl:


• Warm-up:


• 10 kg x 15 reps


• 15 kg x 10 reps


• 2 Working Sets:


• 30 kg x 10-8 reps





Concentration Curls:


• Warm-up Sets:


• 10 kg x 15 reps


• 15 kg x 10 reps


• Working Set:


• 20 kg x 15 reps





Weighted Cable Crunches:


• Warm-up:


• 25 kg x 15 reps


• 45 kg x 10 reps


• 60 kg x 6 reps


• 80 kg x 4 reps


• 2 Working Sets:


• 100 kg x 12 reps





Leg Raises:


• 50 reps


Decline Sit-ups:


• Until failure

Photo: 60 kilo dumbbell

 

[ceo]

Bros moving is a pain in the ass but I like it. You get a breath of fresh air at your new place.
Can you post pictures of the new crib?

 

[ROIDDERS]

I like that. You pushed to failure. That is awesome.
Make sure you keep pushing and show us who's boss.

 

[chesty]

A chest workout from yesterday is on point.
You're getting in the steps as well. I like to see that.

 

[Ulter]

Damn dude. Delivery driver. I heard is a stressful job.
I heard that they track, you even how fast you put your seatbelt on and off. Is that true?

 

[e2]

That is a meal fit for a king.
That's a lot of different foods. I like the steak and chicken.

 

[2Thick]

You should try homemade pizza. It's really good.
I think some of the guys on here posts a picture, Steve has some homemade pictures of his pizza that he makes.

 

[Vadim Fedorov]

Nice brother. I like your 60 kg dumbbell. That's a big boy.
Lots of gyms only even have them that big.

 

[Wootoom]

Cable crunches are no joke.
I like that you're hitting the workouts with some working sets.

 

[JasonPriest]

Keep up the good work, my man.
Bent over row. Dumbbells are no joke.

 

[BodyMonster34]

Bro, damn one of my sons delivery driver, too.
He ended up crashing the truck and then someone stole everything out of it lolz.. they ended up arresting him cause they said was inside job. Now, I got two sons in prison, so watch out. Could happen to you, too.

 

[Quadsweep]

Concentration curls are some of my favorite ways to do them.
I don't know why more people don't hit them because they're a great way to really build a nice pump.

 

[Ohdamn]

Bros moving is a pain in the ass but I like it. You get a breath of fresh air at your new place.
Can you post pictures of the new crib?

I agree! It’s a step in the right direction. I can although it’s nothing spectacular and still unpacking etc

I like that. You pushed to failure. That is awesome.
Make sure you keep pushing and show us who's boss.

hell yeah bro

A chest workout from yesterday is on point.
You're getting in the steps as well. I like to see that.

Thanks bro

Damn dude. Delivery driver. I heard is a stressful job.
I heard that they track, you even how fast you put your seatbelt on and off. Is that true?

yes! It has been stressful but I’m getting the hang of it now after 2 weeks they do track you, but not how fast you put on or take of a seat belt, at least not in my case.

That is a meal fit for a king.
That's a lot of different foods. I like the steak and chicken.

It was delicious

You should try homemade pizza. It's really good.
I think some of the guys on here posts a picture, Steve has some homemade pictures of his pizza that he makes.

Great suggestion! Will have to do a pizza night with the family
Will definitely check them out

Nice brother. I like your 60 kg dumbbell. That's a big boy.
Lots of gyms only even have them that big.

Thanks brother!

Cable crunches are no joke.
I like that you're hitting the workouts with some working sets.

Thank you bro!

Keep up the good work, my man.
Bent over row. Dumbbells are no joke.

Thanks bro! I agree! They’re worth it tho

Bro, damn one of my son’s delivery driver, too.
He ended up crashing the truck and then someone stole everything out of it lolz.. they ended up arresting him cause they said was inside job. Now, I got two sons in prison, so watch out. Could happen to you, too.

Man, that sounds crazy! Sorry to hear about your sons, that’s tough. I’ll definitely keep my head on straight and be careful out there

Concentration curls are some of my favorite ways to do them.
I don't know why more people don't hit them because they're a great way to really build a nice pump.

Totally agree!

 

[Ohdamn]

Updated physique photo after a deload week and some less-than-ideal eating. Back on track with the weights now and fine-tuning the diet again

 

[LevButlerov]

Treated myself with dinner tonight.

protein from steak, chicken, and fish, carbs from pizza bread and potato gems, and fats from cheese and dressing

Back and bicep workout tonight

I call this a big Refeed, looks amazing

 

[LevButlerov]

Back, Biceps and abs





Straight Arm Lat Pulldown:


• Warm-up:


• 60 kg x 15 reps


• 80 kg x 10 reps


• 90 kg x 5 reps


• 2 Working Sets


• 100 kg x 8 reps





Lat Pulldown:


• Warm-up:


• 60 kg x 15 reps


• 80 kg x 10 reps


• 100 kg x 6 reps


• 2 Working Sets:


• 120 kg x 8 reps





Bent Over Dumbbell Row:


• Warm-up:


• 22.5 kg x 15 reps


• 40 kg x 10 reps


• 50 kg x 6 reps


• Working Sets:


• 60 kg x 10 reps


• 60 kg x 8 reps





Dumbbell Bicep Curl:


• Warm-up:


• 10 kg x 15 reps


• 15 kg x 10 reps


• 2 Working Sets:


• 30 kg x 10-8 reps





Concentration Curls:


• Warm-up Sets:


• 10 kg x 15 reps


• 15 kg x 10 reps


• Working Set:


• 20 kg x 15 reps





Weighted Cable Crunches:


• Warm-up:


• 25 kg x 15 reps


• 45 kg x 10 reps


• 60 kg x 6 reps


• 80 kg x 4 reps


• 2 Working Sets:


• 100 kg x 12 reps





Leg Raises:


• 50 reps


Decline Sit-ups:


• Until failure

Photo: 60 kilo dumbbell

Updated physique photo after a deload week and some less-than-ideal eating. Back on track with the weights now and fine-tuning the diet again

deload sure but you look amazing brother getting tight all over.

 

[Masonic Bodybuilder]

Wow, 30,000 steps per day is insane! Are you cooked after that or do you get used to it?

 

[stevesmi]

i've got homemade pizza on my log. i use almond flour and a very easy to digest vegan cheese.. zero stomach issues

 

[Ohdamn]

Shoulder, legs and tricep workout


Barbell Standing Shoulder Press


• Warm-up sets


• 80 kg x 8 reps


• 80 kg x 8 reps





Squats


• Warm-up sets


• 150 kg x 12 reps


• 150 kg x 15 reps





Dumbbell Lateral Raises


• Warm-up sets


• 20 kg x 12 reps


• 20 kg x 12 reps





Leg Extensions


• Warm-up sets


• 120 kg x 6 reps (1-2 second squeeze at the top)


• 120 kg x 8 reps (1-2 second squeeze at the top)





Tricep Cable Pushdown


• Warm-up sets


• 91 kg x until failure





Rear Delt Dumbbell Flyes


• 12.5 kg x until failure





Seated Leg Curls


• 45 kg x 22 reps (1-2 second squeeze at the top)

Photos: squats, leg extensions, seated leg curls

 

[Mobster]

Loving the cheat meal

 

[sambee38]

, thanks for these updates with the picture and also the workout routine.
Man, you're definitely killing it for a Saturday.

 

[BookerTNY]

Leg extensions and dumbbell. Lateral raises. Good mix.
I like how you're mixing in some upper and lower body.

 

[Arabian]

Man, the pictures of the equipment is really inspirational.
I like that. Squat rack. It looks real new and solid.

 

[Zyglamail]

exoform equipment looks pretty good.
I like how it counts the different sets and Reps that you're doing.

 

[Shrine]

I like the rubber weights at your gym.
Much better than the iron weights.

 

[caligirl85]

Your physique looks very vascular and lean.
Doing some cheat meals. Won't kill you but don't make a habit out of it.

 

[zedhed]

Definitely eat good this week. Let's see if we can really trim you up.
Add some fasted cardio as well a few times if you can.

 

[ballin2504]

Man that’s a lot of steps

 

[ballin2504]

I hate moving man. It’s terrible.

 

[Masonic Bodybuilder]

That steak looks massive! Meal sounds really good though. Pizza is my go to for a cheat meal.

 

[Ohdamn]

I call this a big Refeed, looks amazing

deload sure but you look amazing brother getting tight all over.

Appreciate it, brother! The refeed definitely hit the spot, and the deload has done its job. Feeling refreshed and ready to push hard

Wow, 30,000 steps per day is insane! Are you cooked after that or do you get used to it?

It definitely takes some getting used to! At first, I was wiped out, but now my endurance has built up.

i've got homemade pizza on my log. i use almond flour and a very easy to digest vegan cheese.. zero stomach issues

That sounds delicious! might have to give your combo a shot. Always a win when it’s tasty and easy on the stomach!

Loving the cheat meal

Thanks! Gotta treat yourself every now and then

, thanks for these updates with the picture and also the workout routine.
Man, you're definitely killing it for a Saturday.

Appreciate it! I try to keep the momentum going, even on weekends.

Leg extensions and dumbbell. Lateral raises. Good mix.
I like how you're mixing in some upper and lower body.

Thanks! I try to keep things balanced

Man, the pictures of the equipment is really inspirational.
I like that. Squat rack. It looks real new and solid.

I agree, it’s great having access to quality equipment. Makes a difference when you’re pushing heavy weights

exoform equipment looks pretty good.
I like how it counts the different sets and Reps that you're doing.

Yeah, it’s a solid setup! The rep counting feature is awesome

I like the rubber weights at your gym.
Much better than the iron weights.

For sure! Definitely my preference

Your physique looks very vascular and lean.
Doing some cheat meals. Won't kill you but don't make a habit out of it.

Thanks! I’m trying to stay consistent. Cheat meals are rare for me, but they definitely help with the mental side of things

Definitely eat good this week. Let's see if we can really trim you up.
Add some fasted cardio as well a few times if you can.

Will do!
I’ll work that fasted cardio into the schedule.

Man that’s a lot of steps

I hate moving man. It’s terrible.

tell me about it. Moving is brutal, but the steps are keeping me active at least

That steak looks massive! Meal sounds really good though. Pizza is my go to for a cheat meal.

That steak was a feast! Pizza’s a great choice for cheat meals too, hard to go wrong with it

 

[25homes]

Chest Workout


Flat Barbell Bench Press: 140 kg, 2 sets of 8 reps


Incline Dumbbell Press: 50 kg, 1 set to failure


Pec Fly Machine: 100 kg, 1 set to failure


Bodyweight Dips: 1 set to failure





Averaging around 30,000 steps a day at my new job

Diet Update


I’ve hit 100 kg and am now transitioning into a lean bulk to reach 120 kg. I’m starting with 5000-5200 calories per day, with a breakdown of:


• 250g protein


• 750g carbs


• 100g fat





Time to push the scale up while staying lean!

Great job here

 

[Ohdamn]

Bench press

Warm upsets then 2 working sets 150 kilos bench press 6 reps


Incline dumbbell press

Warm up sets then 50 kilos 2 sets 8 reps



Body weight Chest dips until failure


Pec fly machine

Warm up sets then 2 sets 80 kilos until failure


Abs later tonight

Photos: bench press, 50 kilo dumbbells and pec fly machine

 

[Trenhead3cc]

Crazy numbers! Good work

 

[25homes]

Treated myself with dinner tonight.

protein from steak, chicken, and fish, carbs from pizza bread and potato gems, and fats from cheese and dressing

Back and bicep workout tonight

Nice

 

[Eddie Haskell]

Bench press

Warm upsets then 2 working sets 150 kilos bench press 6 reps


Incline dumbbell press

Warm up sets then 50 kilos 2 sets 8 reps



Body weight Chest dips until failure


Pec fly machine

Warm up sets then 2 sets 80 kilos until failure


Abs later tonight

Photos: bench press, 50 kilo dumbbells and pec fly machine

I see some 50kg dumbbells impressive press, you're growing man

 

[Ohdamn]

Biceps and abs




Dumbbell bicep curls

Warm up sets then 35 kilo 2 sets 6 reps



Incline dumbbell bicep curls

Warm up sets then 2 sets 25 kilos 8 reps



Concentration curls

Warm up sets then two sets 20 kilos 12 reps



Leg raises until failure



Cable crunch

Warm ups then 100 kilos 12 reps



Weighted Decline sit ups

Warm up then holding 10 kilos 12 reps

 

[Ohdamn]

A bit of gear porn hgh

Thank you @BigBoyLabs

the photos don’t do the attention to detail with the labels and packaging justice

 

[Ohdamn]

Afternoon back session

Lat pull down

Warm ups then 2 sets of 127 kg 6-8 reps



Bent over barbell row

Warm ups then 120 kilos 8 reps 130 kilos 6 reps



Seated cable rows

Warm ups then 2 sets 120 kilos 8 reps



Deadlift

Warm up sets then 170 kilos 8 reps



Straight arm lat pulldown warm ups then 2 sets of 80 kilos until failure

Some of the meals I ate today

Cottage cheese and banana, pasta beef and cheese, cornflakes and milk

Photos: 120 kilo barbell row, then some meals

 

[RoySimpson]

Chest Workout


Flat Barbell Bench Press: 140 kg, 2 sets of 8 reps


Incline Dumbbell Press: 50 kg, 1 set to failure


Pec Fly Machine: 100 kg, 1 set to failure


Bodyweight Dips: 1 set to failure





Averaging around 30,000 steps a day at my new job

Diet Update


I’ve hit 100 kg and am now transitioning into a lean bulk to reach 120 kg. I’m starting with 5000-5200 calories per day, with a breakdown of:


• 250g protein


• 750g carbs


• 100g fat





Time to push the scale up while staying lean!

@Ohdamn thats a crazy amount of steps!

 

[Tiger Salman Khan]

Afternoon back session

Lat pull down

Warm ups then 2 sets of 127 kg 6-8 reps



Bent over barbell row

Warm ups then 120 kilos 8 reps 130 kilos 6 reps



Seated cable rows

Warm ups then 2 sets 120 kilos 8 reps



Deadlift

Warm up sets then 170 kilos 8 reps



Straight arm lat pulldown warm ups then 2 sets of 80 kilos until failure

Some of the meals I ate today

Cottage cheese and banana, pasta beef and cheese, cornflakes and milk

Photos: 120 kilo barbell row, then some meals

@Ohdamn nice updates man....good going........

 

[Ohdamn]

Shoulders and triceps



Standing over head shoulder press

Warm ups then 2 sets 80 kilos 8 reps



Lateral raises warm ups then 2 sets 30 kilos 8-6 reps



Rear delt fly machine

Warm ups then 134 kilos until failure 12 reps





Close grip bench press

Warm up then 2 sets 120 kilos 6-8 reps



Tricep rope pushdown warm ups then 2 sets 100 kilos 10-12 reps

Photos: overhead barbell press, rear delt fly machine, close grip bench press, meal prep for lunch (chicken, rice mixed veggies and a bagel with peanut butter, breakfast (oat,protein and milk shake, peanut butter sandwich (on white bread but will be swapped for whole grain asap) and banana)

 

[Eddie Haskell]

Biceps and abs




Dumbbell bicep curls

Warm up sets then 35 kilo 2 sets 6 reps



Incline dumbbell bicep curls

Warm up sets then 2 sets 25 kilos 8 reps



Concentration curls

Warm up sets then two sets 20 kilos 12 reps



Leg raises until failure



Cable crunch

Warm ups then 100 kilos 12 reps



Weighted Decline sit ups

Warm up then holding 10 kilos 12 reps

Afternoon back session

Lat pull down

Warm ups then 2 sets of 127 kg 6-8 reps



Bent over barbell row

Warm ups then 120 kilos 8 reps 130 kilos 6 reps



Seated cable rows

Warm ups then 2 sets 120 kilos 8 reps



Deadlift

Warm up sets then 170 kilos 8 reps



Straight arm lat pulldown warm ups then 2 sets of 80 kilos until failure

Some of the meals I ate today

Cottage cheese and banana, pasta beef and cheese, cornflakes and milk

Photos: 120 kilo barbell row, then some meals

Shoulders and triceps



Standing over head shoulder press

Warm ups then 2 sets 80 kilos 8 reps



Lateral raises warm ups then 2 sets 30 kilos 8-6 reps



Rear delt fly machine

Warm ups then 134 kilos until failure 12 reps





Close grip bench press

Warm up then 2 sets 120 kilos 6-8 reps



Tricep rope pushdown warm ups then 2 sets 100 kilos 10-12 reps

Photos: overhead barbell press, rear delt fly machine, close grip bench press, meal prep for lunch (chicken, rice mixed veggies and a bagel with peanut butter, breakfast (oat,protein and milk shake, peanut butter sandwich (on white bread but will be swapped for whole grain asap) and banana)

@Ohdamn powerful session and the food looks nice, good you going to swap the bread, get some whole high fiber bread if you can man

close grip bench is my thing wish I could do it more

 

[stevesmi]

Good workouts with your shoulders and triceps

 

[Mobster]

Pics of you lifting those weights would be good.

 

[ceo]

Bros. Good job on the weekend.
Not a bad workout. I must say.

 

[ROIDDERS]

Always cool to get in your bench press work over the weekend and not on Monday. When everyone else is doing it.

 

[chesty]

Equipment looks really good. Thanks for posting the pictures.

 

[Ulter]

I love the leg raises. That's a great way to work. The core.
They aren't easy and wish more people would do them.

 

[e2]

Good job, mixing in the biceps and the ab work.
I do the same thing on a pull day.

 

[2Thick]

weighted decline sit ups is amazing.
I bet your abs were sore the next day.

 

[Vadim Fedorov]

Nice back session in the afternoon. That's some good dedication.

 

[Wootoom]

good job putting deadlifts on your back day.
i like that, leg training is important.

 

[Tiger Salman Khan]

Shoulders and triceps



Standing over head shoulder press

Warm ups then 2 sets 80 kilos 8 reps



Lateral raises warm ups then 2 sets 30 kilos 8-6 reps



Rear delt fly machine

Warm ups then 134 kilos until failure 12 reps





Close grip bench press

Warm up then 2 sets 120 kilos 6-8 reps



Tricep rope pushdown warm ups then 2 sets 100 kilos 10-12 reps

Photos: overhead barbell press, rear delt fly machine, close grip bench press, meal prep for lunch (chicken, rice mixed veggies and a bagel with peanut butter, breakfast (oat,protein and milk shake, peanut butter sandwich (on white bread but will be swapped for whole grain asap) and banana)

@Ohdamn legit work so far....keep going.........

 

[Ohdamn]

Great job here

Thanks for the kind words! Working hard to keep pushing my limits.

Crazy numbers! Good work

Appreciate it brother! Trying to stay consistent and break through plateaus.

Nice

Thanks! Means a lot coming from you.

I see some 50kg dumbbells impressive press, you're growing man

Thanks! Slowly but surely making progress 50kg felt solid!

@Ohdamn thats a crazy amount of steps!

thanks! Staying active outside the gym keeps me on track.

@Ohdamn nice updates man....good going........

Thanks for the encouragement! Appreciate the support!

@Ohdamn powerful session and the food looks nice, good you going to swap the bread, get some whole high fiber bread if you can man

close grip bench is my thing wish I could do it more

Thanks for the advice! Definitely looking into better bread options. Close grip bench is a beast move keep crushing it whenever you can

Good workouts with your shoulders and triceps

Thank you! Been focusing on improving those areas particularly shoulders

Pics of you lifting those weights would be good.

I’ll see what I can do, might invest in a tripod for phone

Bros. Good job on the weekend.
Not a bad workout. I must say.

Thank you!

Always cool to get in your bench press work over the weekend and not on Monday. When everyone else is doing it.

Absolutely!

Equipment looks really good. Thanks for posting the pictures.

I love the equipment, never too many issues
You’re welcome

I love the leg raises. That's a great way to work. The core.
They aren't easy and wish more people would do them.

Me too!

Good job, mixing in the biceps and the ab work.
I do the same thing on a pull day.

Thanks! They go hand in hand together

weighted decline sit ups is amazing.
I bet your abs were sore the next day.

I agree! Yes, I was feeling it the next day

Nice back session in the afternoon. That's some good dedication.

Thank you! It’s a nice physical outlet for me, there’s no place I’d rather be

good job putting deadlifts on your back day.
i like that, leg training is important.

Thank you! I love when I get the time to throw them into the program on the day of training
Very true!

@Ohdamn legit work so far....keep going.........

Thank you!

 

[Ohdamn]

Rest day today focused on light mobility work, a walk, and some yoga/stretching.

I did feel the urge for a pump this morning, so I threw in some push ups!

Photo: pushups 165 in about 10 mins

 

[Masonic Bodybuilder]

Standing overhead press will really engage the core too.

 

[Eddie Haskell]

Rest day today focused on light mobility work, a walk, and some yoga/stretching.

I did feel the urge for a pump this morning, so I threw in some push ups!

Photo: pushups 165 in about 10 mins

@Ohdamn 165 push ups you're legit man

 

[ballin2504]

I love training shoulders! But mines screwed right now until I get to a doc

 

[Ohdamn]

Leg extensions

Warm ups then 2 sets 120 kilos 12 reps

Squats

Warm ups then 2 sets 150 kilos 15-10 reps

Seated Leg curl warm up sets then 1 set of 100 kilos 8 reps then dropped down to 80 and repped that out until failure

Machine Standing calf raises warm ups then 2 sets 134 kilos until failure 20 reps

Photos: leg extensions, squats, seated leg curl, machine standing calf raises

 

[Npcclassicphysique champ]

Leg extensions

Warm ups then 2 sets 120 kilos 12 reps

Squats

Warm ups then 2 sets 150 kilos 15-10 reps

Seated Leg curl warm up sets then 1 set of 100 kilos 8 reps then dropped down to 80 and repped that out until failure

Machine Standing calf raises warm ups then 2 sets 134 kilos until failure 20 reps

Photos: leg extensions, squats, seated leg curl, machine standing calf raises

very good leg day, you did a leg curl set drop, how crazy were the pumps? thanks for sharing the pics bro

 

[Ohdamn]

10 minute warm up on stationary bike


Chest and back



Barbell bench press

Warm up sets then 160 kilos 3 sets 6 reps, 4 reps then 4 reps



Pec fly machine

Warm ups then 100 kilos 2 sets until failure 15 reps



Barbell rows

Warm up then 130 kilos 1 set 8 reps



Dumbbell rows

1 sets 60 kilos 12 reps each arm


Lat pulldown

Warm ups then 2 sets 120 kilos 12 reps

Photo/video: pec fly, barbell row, bench press

 

[Ohdamn]

Shoulders arms and abs



Barbell Standing overhead press

Warm up sets 80 kilos 8 reps 3 sets



Lateral raises

Warm ups then 2 sets 30 kilos 10 -12 reps



Rear delt machine

Warm ups then 134 kilos 2 sets until failure

Lost count on first set then 2nd set 15 reps



Barbell curls

Warm up then 70 kilos 6 reps



Dumbbell bicep curls

30 kilos 2 sets 8 reps



Close grip bench press

Warm ups then 125 kilos 8 reps then dropped down to 110 kilos until failure



Body weight dips

3 sets 20 reps



Abs



Decline sit ups

2 sets 20 reps



Cable crunches

Warm up sets then 2 sets 113 kilos 12 reps



Hanging leg raises

until failure 50 reps

 

[LevButlerov]

10 minute warm up on stationary bike


Chest and back



Barbell bench press

Warm up sets then 160 kilos 3 sets 6 reps, 4 reps then 4 reps



Pec fly machine

Warm ups then 100 kilos 2 sets until failure 15 reps



Barbell rows

Warm up then 130 kilos 1 set 8 reps



Dumbbell rows

1 sets 60 kilos 12 reps each arm


Lat pulldown

Warm ups then 2 sets 120 kilos 12 reps

Photo/video: pec fly, barbell row, bench press

Shoulders arms and abs



Barbell Standing overhead press

Warm up sets 80 kilos 8 reps 3 sets



Lateral raises

Warm ups then 2 sets 30 kilos 10 -12 reps



Rear delt machine

Warm ups then 134 kilos 2 sets until failure

Lost count on first set then 2nd set 15 reps



Barbell curls

Warm up then 70 kilos 6 reps



Dumbbell bicep curls

30 kilos 2 sets 8 reps



Close grip bench press

Warm ups then 125 kilos 8 reps then dropped down to 110 kilos until failure



Body weight dips

3 sets 20 reps



Abs



Decline sit ups

2 sets 20 reps



Cable crunches

Warm up sets then 2 sets 113 kilos 12 reps



Hanging leg raises

until failure 50 reps

good days both of them, leg raises till failure, you had a super tight ab pump I bet
you adding any planks to this ab work? I suggest it

 

[stevesmi]

Great job on the pictures you're putting in some big-time weight on the bench

 

[Mobster]

10 minute warm up on stationary bike


Chest and back



Barbell bench press

Warm up sets then 160 kilos 3 sets 6 reps, 4 reps then 4 reps



Pec fly machine

Warm ups then 100 kilos 2 sets until failure 15 reps



Barbell rows

Warm up then 130 kilos 1 set 8 reps



Dumbbell rows

1 sets 60 kilos 12 reps each arm


Lat pulldown

Warm ups then 2 sets 120 kilos 12 reps

Photo/video: pec fly, barbell row, bench press

My kinda bench workout

 

[JasonPriest]

Good job doing the maintenance on your body.

I don't know why more people don't do that. That's why they end up with injuries.

 

[BodyMonster34]

bro 165 pushups in 10 minutes not bad.

when i was in military i broke record most pushups in unit. did 300 in 5 minutes

 

[Quadsweep]

, thanks for taking the time to put up the pictures of the workouts.
The equipment looks very good. I like it.

 

[Austin316]

Nice job carrying around a towel as well. That's being respectful of the other people in the gym.

Too many people sweat all over the place and don't wipe.

 

[sambee38]

Squats. Look fantastic. And I like how you're taking the time to warm up.

 

[BookerTNY]

One of the things I respect about you is your modesty in this log.

I think the injury ended up Being a blessing in diguise.

 

[Arabian]

A great job. Thanks for taking the time the post up a video.
You're pushing some big time weights good job.

 

[Zyglamail]

Man, you're doing great on this log. I can't believe we're already up to 40 pages.

Your dedication and consistency makes me smile.

 

[Shrine]

A great job yesterday, you hit your shoulders arms and abs like a maniac.
Nice job on the lateral raises.

 

[caligirl85]

Barbell curls and close grip. Bench press looks solid.

Body weight Dips is the way to go.

 

[zedhed]

nice job doing the Hanging leg raises until failure.
You're doing some good body weight exercises that work.

 

[Tiger Salman Khan]

10 minute warm up on stationary bike


Chest and back



Barbell bench press

Warm up sets then 160 kilos 3 sets 6 reps, 4 reps then 4 reps



Pec fly machine

Warm ups then 100 kilos 2 sets until failure 15 reps



Barbell rows

Warm up then 130 kilos 1 set 8 reps



Dumbbell rows

1 sets 60 kilos 12 reps each arm


Lat pulldown

Warm ups then 2 sets 120 kilos 12 reps

Photo/video: pec fly, barbell row, bench press

@Ohdamn legit update man.....keep going.........

 

[Ohdamn]

Standing overhead press will really engage the core too.

Absolutely agree!

@Ohdamn 165 push ups you're legit man

Thanks, I appreciate it! Pushups great, I’m always looking to push past my limits.

I love training shoulders! But mines screwed right now until I get to a doc

That’s tough, man. Shoulders can be tricky. Make sure to ease back in when you’re cleared

very good leg day, you did a leg curl set drop, how crazy were the pumps? thanks for sharing the pics bro

Thanks, man! The pump was insane
That’s ok bro

good days both of them, leg raises till failure, you had a super tight ab pump I bet
you adding any planks to this ab work? I suggest it

You’re spot on, the ab pump was crazy! I haven’t done planks in a while, but I’ll definitely add them in! Thank you

Great job on the pictures you're putting in some big-time weight on the bench

Appreciate it!

My kinda bench workout

Yay! I’m glad you think so!

Good job doing the maintenance on your body.

I don't know why more people don't do that. That's why they end up with injuries.

Couldn’t agree more. I’ve learned Consistency and proper maintenance go a long way.

bro 165 pushups in 10 minutes not bad.

when i was in military i broke record most pushups in unit. did 300 in 5 minutes

That’s next level, man! Hats off to you.

, thanks for taking the time to put up the pictures of the workouts.
The equipment looks very good. I like it.

No problem! It’s reliable equipment

Nice job carrying around a towel as well. That's being respectful of the other people in the gym.

Too many people sweat all over the place and don't wipe.

Thanks for noticing! I always try to keep the gym clean and respect others

Squats. Look fantastic. And I like how you're taking the time to warm up.

Appreciate it! Warming up is essential for heavy lifts

One of the things I respect about you is your modesty in this log.

I think the injury ended up Being a blessing in diguise.

That means a lot, thank you! I try to stay grounded and learn from setbacks. You’re right! the injury gave me a chance to reevaluate and focus on form.

A great job. Thanks for taking the time the post up a video.
You're pushing some big time weights good job.

Thanks so much! I’m glad the video was helpful. I’m always striving to improve.

Man, you're doing great on this log. I can't believe we're already up to 40 pages.

Your dedication and consistency makes me smile.

Thanks for the support! It’s been a great journey so far, and the feedback here keeps me motivated. I Love the evo family

A great job yesterday, you hit your shoulders arms and abs like a maniac.
Nice job on the lateral raises.

Appreciate the kind words!

Barbell curls and close grip. Bench press looks solid.

Body weight Dips is the way to go.

Appreciate it! Close grip bench has been great for tricep development, and dips are a staple for sure

nice job doing the Hanging leg raises until failure.
You're doing some good body weight exercises that work.

Thanks! Bodyweight moves are great for building core strength and stability. I love them

@Ohdamn legit update man.....keep going.........

Thanks, brother! Your support means a lot. I’m staying consistent and pushing harder each day. Let’s keep crushing it!

 

[Ohdamn]

Squats

Warm ups then 2 sets 180 kilos 8-10 reps



Deadlifts

Warm up sets then 2 sets 180 kilos 8-6 reps



Bench press

Warm up sets 2 sets 160 kilos 6 reps

Half way through helped a kid with a spot

1 rep of 180 kilos



Standing barbell overhead press

Warm up then 2 sets 80 kilos 8-10 reps



Lat pull down

Warm ups then 2 sets 127 kilos 8 reps



Bent over dumbbell rows

Warm ups then 2 sets 60 kilos 12 reps



Dumbbell bicep curls

Warm up sets 2 sets of 30 kilos 8 reps



Tricep rope pushdown

Warm up sets then 2 sets 100 kilos 10-12 reps



Calf raises

Warm ups then 134 kilos until failure 2 sets

Photos: squats, deadlifts, bench press

 

[Eddie Haskell]

Squats

Warm ups then 2 sets 180 kilos 8-10 reps



Deadlifts

Warm up sets then 2 sets 180 kilos 8-6 reps



Bench press

Warm up sets 2 sets 160 kilos 6 reps

Half way through helped a kid with a spot

1 rep of 180 kilos



Standing barbell overhead press

Warm up then 2 sets 80 kilos 8-10 reps



Lat pull down

Warm ups then 2 sets 127 kilos 8 reps



Bent over dumbbell rows

Warm ups then 2 sets 60 kilos 12 reps



Dumbbell bicep curls

Warm up sets 2 sets of 30 kilos 8 reps



Tricep rope pushdown

Warm up sets then 2 sets 100 kilos 10-12 reps



Calf raises

Warm ups then 134 kilos until failure 2 sets

Photos: squats, deadlifts, bench press

180kg, just did my x2.2 , big day with squats and deads, you strong

 

[LevButlerov]

Squats

Warm ups then 2 sets 180 kilos 8-10 reps



Deadlifts

Warm up sets then 2 sets 180 kilos 8-6 reps



Bench press

Warm up sets 2 sets 160 kilos 6 reps

Half way through helped a kid with a spot

1 rep of 180 kilos



Standing barbell overhead press

Warm up then 2 sets 80 kilos 8-10 reps



Lat pull down

Warm ups then 2 sets 127 kilos 8 reps



Bent over dumbbell rows

Warm ups then 2 sets 60 kilos 12 reps



Dumbbell bicep curls

Warm up sets 2 sets of 30 kilos 8 reps



Tricep rope pushdown

Warm up sets then 2 sets 100 kilos 10-12 reps



Calf raises

Warm ups then 134 kilos until failure 2 sets

Photos: squats, deadlifts, bench press

Big lifting brother big lifting you're really doing well, thanks for the share