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Approved Log Testosterone and Primobolan cycle: reverse and push phase Log
- Thread starter JackedPingu
- Start date
Bro, that looked like a good meal. You should definitely be eating more red meat though.
Nice job, the potatoes and the beans look really good together.
It's good nutrition.
It's good nutrition.
LevButlerov
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Finally some real Aussie kangaroo meat for us
@JackedPingu that food is looking bomb bro!
@JackedPingu thats some good looking food. Way to go man.
Nice workBack and bis done tonight
15 Apr 2025
Reverse pec deck
26kg x 15
33kg x 7
40kg x 3
61kg x 12 (12-15 rep range)
41kg x 15 (12-15 rep range)
Single hand d handle pull down
5kg x 10
12kg x 7
18kg x 3
47kg x 10 (12-15 rep range)
Dual d handle cable row
18kg x 7
40kg x 5
97kg x 8 (8-10rep range) going to drop weight to focus on form.
Hammer strength plate loaded pulldown
40kg x 5
60kg x 10 (10-12 rep range)
40kg x 14 (12-15 rep range)
Single arm dumbbell preacher curl
8kg x 7
10kg x 14 (12-15 rep range)
8kg x 12 (12-15 rep range)
Cable pullovers
7.5kg x 10
12.5kg x 3
21kg x 13 (12-15 rep range)
Dual d handle small stack bicep curl
11.25kg x 13 (12-15 rep range)
6.25kg x 13 (12-15 rep range)
Small stack rear delt flies
3.75kg x 15 (12-15 rep range)
I’ll try and make the effort to post more food as well.
Peace.
Chest and tris destroyed with a side of rear delts, sessions have been really good
17 Apr 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 20 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
8.75kg x 7
13.75kg x 3
21.25kg x 10 (12-15 rep range) higher weight than last week - will attempt again next week to get into rep range)
Flat cable press
11.25kg x 7
25kg x 8 (8-10 rep range) higher weight than last week
18.7kg x 9 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
28kg x 3
34kg x 12 (10-12 rep range) higher weight than last week and will increase again.
Pec deck
47kg x 7
68kg x 10 (12-15 rep range) extra fatigued from the progression above, may look at dropping the weight here to ensure optimal reps/quality
Long d handle tricep extension
5kg x 7
17.5kg x 10 (12-15 rep range) higher weight than last week, will try it again next week.
12kg x 11 (10-12 rep range)
Have a good one
17 Apr 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 20 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
8.75kg x 7
13.75kg x 3
21.25kg x 10 (12-15 rep range) higher weight than last week - will attempt again next week to get into rep range)
Flat cable press
11.25kg x 7
25kg x 8 (8-10 rep range) higher weight than last week
18.7kg x 9 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
28kg x 3
34kg x 12 (10-12 rep range) higher weight than last week and will increase again.
Pec deck
47kg x 7
68kg x 10 (12-15 rep range) extra fatigued from the progression above, may look at dropping the weight here to ensure optimal reps/quality
Long d handle tricep extension
5kg x 7
17.5kg x 10 (12-15 rep range) higher weight than last week, will try it again next week.
12kg x 11 (10-12 rep range)
Have a good one
Great work getting it done brother
LevButlerov
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Head Moderator
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You're back training full time, very impressive. No surgery now?Chest and tris destroyed with a side of rear delts, sessions have been really good
17 Apr 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 20 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
8.75kg x 7
13.75kg x 3
21.25kg x 10 (12-15 rep range) higher weight than last week - will attempt again next week to get into rep range)
Flat cable press
11.25kg x 7
25kg x 8 (8-10 rep range) higher weight than last week
18.7kg x 9 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
28kg x 3
34kg x 12 (10-12 rep range) higher weight than last week and will increase again.
Pec deck
47kg x 7
68kg x 10 (12-15 rep range) extra fatigued from the progression above, may look at dropping the weight here to ensure optimal reps/quality
Long d handle tricep extension
5kg x 7
17.5kg x 10 (12-15 rep range) higher weight than last week, will try it again next week.
12kg x 11 (10-12 rep range)
Have a good one
Vw
Nicely put together workoutBack and bis done tonight
15 Apr 2025
Reverse pec deck
26kg x 15
33kg x 7
40kg x 3
61kg x 12 (12-15 rep range)
41kg x 15 (12-15 rep range)
Single hand d handle pull down
5kg x 10
12kg x 7
18kg x 3
47kg x 10 (12-15 rep range)
Dual d handle cable row
18kg x 7
40kg x 5
97kg x 8 (8-10rep range) going to drop weight to focus on form.
Hammer strength plate loaded pulldown
40kg x 5
60kg x 10 (10-12 rep range)
40kg x 14 (12-15 rep range)
Single arm dumbbell preacher curl
8kg x 7
10kg x 14 (12-15 rep range)
8kg x 12 (12-15 rep range)
Cable pullovers
7.5kg x 10
12.5kg x 3
21kg x 13 (12-15 rep range)
Dual d handle small stack bicep curl
11.25kg x 13 (12-15 rep range)
6.25kg x 13 (12-15 rep range)
Small stack rear delt flies
3.75kg x 15 (12-15 rep range)
I’ll try and make the effort to post more food as well
Peace.
Never actually stopped full time training, kept pushing as I was told it was okay.
Nah no surgery, it’s too small for risk vs reward so I’ve been instructed to go back to regular training.
My coach today has amended my leg day and I now have core loading exercises back in
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
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Core loading is perfect, @JackedPingu just be careful with that hernia situation.Never actually stopped full time training, kept pushing as I was told it was okay.
Nah no surgery, it’s too small for risk vs reward so I’ve been instructed to go back to regular training.
My coach today has amended my leg day and I now have core loading exercises back in
@JackedPingu Strong work man.....legit updates.........Chest and tris destroyed with a side of rear delts, sessions have been really good
17 Apr 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 20 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
8.75kg x 7
13.75kg x 3
21.25kg x 10 (12-15 rep range) higher weight than last week - will attempt again next week to get into rep range)
Flat cable press
11.25kg x 7
25kg x 8 (8-10 rep range) higher weight than last week
18.7kg x 9 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
28kg x 3
34kg x 12 (10-12 rep range) higher weight than last week and will increase again.
Pec deck
47kg x 7
68kg x 10 (12-15 rep range) extra fatigued from the progression above, may look at dropping the weight here to ensure optimal reps/quality
Long d handle tricep extension
5kg x 7
17.5kg x 10 (12-15 rep range) higher weight than last week, will try it again next week.
12kg x 11 (10-12 rep range)
Have a good one
side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@JackedPingu flat press big volume! you went all in with a lot of failure. any food pics?side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
@JackedPingu A nice job on the different training. Good volume and good consistency.side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
@JackedPingu Bro, these some baby weights. Unless, I'm reading it wrong.side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
Why don't you push more weight? You big enough. You should be doing twice that
@JackedPingu bros you should dump smith machine.side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
go with raw weights
hit some compound lifts
@JackedPingu Excellent job on this. I like to push downs and I like the other exercises that you're mixing in here.side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
@JackedPingu iron game looking stronger.side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
i want you to still check with your doctor on your injury. You don't want it to end up worse with that volume.
@JackedPingu EVO family appreciates your updates.side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
This is really solid.
I like how you keep things simple. The flat pressing is simple but effective.
22 Apr 2025
Reverse pec deck
26kg x 15
33kg x 7
40kg x 3
61kg x 15 (12-15 rep range) increase weight next week
47kg x 14 (12-15 rep range) higher weight than last week
Single hand d underhand pull-down
5kg x 10
12kg x 7
18kg x 3
47kg x 7 (12-15 rep range) failed this week, will decrease weight next week.
Dual d handle cable row
18kg x 7
40kg x 5
97kg x 8 (8-10 rep range)
Hammer strength plate loaded pulldown
40kg x 5
60kg x 11 (10-12 rep range)
40kg x 14 (12-15 rep range)
Single arm dumbbell preacher curl
8kg x 7
10kg x 14 (12-15 rep range)
8kg x 12 (12-15 rep range)
Cable pullovers
7.5kg x 10
12.5kg x 3
21kg x 12 (12-15 rep range)
Dual d handle small stack bicep curl
11.25kg x 11 (12-15 rep range)
6.25kg x 12 (12-15 rep range)
Small stack rear delt flies
4.37kg x 12 (12-15 rep range) higher weight than last week.
Lil bit of food as well.
Reverse pec deck
26kg x 15
33kg x 7
40kg x 3
61kg x 15 (12-15 rep range) increase weight next week
47kg x 14 (12-15 rep range) higher weight than last week
Single hand d underhand pull-down
5kg x 10
12kg x 7
18kg x 3
47kg x 7 (12-15 rep range) failed this week, will decrease weight next week.
Dual d handle cable row
18kg x 7
40kg x 5
97kg x 8 (8-10 rep range)
Hammer strength plate loaded pulldown
40kg x 5
60kg x 11 (10-12 rep range)
40kg x 14 (12-15 rep range)
Single arm dumbbell preacher curl
8kg x 7
10kg x 14 (12-15 rep range)
8kg x 12 (12-15 rep range)
Cable pullovers
7.5kg x 10
12.5kg x 3
21kg x 12 (12-15 rep range)
Dual d handle small stack bicep curl
11.25kg x 11 (12-15 rep range)
6.25kg x 12 (12-15 rep range)
Small stack rear delt flies
4.37kg x 12 (12-15 rep range) higher weight than last week.
Lil bit of food as well.
Something happen u took those movements out ?side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
steak and potatoes bro real man food! @JackedPingu
saw a dog there right?
share your dog pic with the EVO fam please
https://www.evolutionary.org/forums/forums/pet-pictures.251/
My coach has removed the extra volume for the time being allowing other body parts to catch up
smart coach you got broMy coach has removed the extra volume for the time being allowing other body parts to catch up
Rest day today but thought I’d share my rest day food.
Meal 1 was an omelette but I forgot I take a photo of it:
300g egg whites and 2 large eggs with 100g of mixed veg.
Mela 2:
150g chicken breast, 200 mixed greens with 150g pumpkins and sweet potato
Meal 3:
150g chicken thigh with 150g mixed greens, sweet potato and pumpkin as well.
Meal 4:
Almost identical to meal 3 so didn’t take a photo but 150g chicken breast, 200g pumpkin and sweet potato along side 100g geeen beans.
Meal 5:
250g rump steak, I cook this rare with 500g spudlite oven baked in virgin olive oil 10g (split with the steak) and 200g mixed greens
Rest day equates to the below calories
Meal 1 was an omelette but I forgot I take a photo of it:
300g egg whites and 2 large eggs with 100g of mixed veg.
Mela 2:
150g chicken breast, 200 mixed greens with 150g pumpkins and sweet potato
Meal 3:
150g chicken thigh with 150g mixed greens, sweet potato and pumpkin as well.
Meal 4:
Almost identical to meal 3 so didn’t take a photo but 150g chicken breast, 200g pumpkin and sweet potato along side 100g geeen beans.
Meal 5:
250g rump steak, I cook this rare with 500g spudlite oven baked in virgin olive oil 10g (split with the steak) and 200g mixed greens
Rest day equates to the below calories
your rest day update way better bro @JackedPingu perfect meals you're all chicken and steak like a real bodybuilder
@JackedPingu Bro, not bad on the pictures, good job on the different macros but you need to hit the red meat harder. Real Texas, grass-fed beef is what you need, if you want to turn into a real man, 1 day,
@JackedPingu Bros your rest day food looks really good.
Not bad. On the protein almost 300 g is excellent.
@JackedPingu this is pretty cool stuff. keep it up
@JackedPingu not bad on this training for sure.
and the food is geting better adn better.
That's some big protein intake.
@JackedPingu nice update man. Great work.side delt raises and calf raises removed from this session until further notice.
21 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 8 (6-10 rep range) lower weight than last week to focus on form and quality reps.
100kg x 9 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 7
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4 - 10 seconds rest after each of these 4 rep sets and then for the 5th and final until failure.
54kg x 4
54kg x 4
54kg x 5 (until failure set)
Long d handle tricep extension
2.5kg x 7
5kg x 5
12.5kg x 15 (12-15 rep range) will increase weight next week.
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 9 (10-12 rep range)
21kg x 12 (12-15 rep range) new working set.
Back for back tomorrow
@JackedPingu diet looks good bro......
Rest day meals look great brother.
@JackedPingu food is looking on point bro!
Leg day with some tweaks moving forward.
25 Apr 2025
Seated Leg Press Calf Raises
65kg x 15
85kg x 7
115kg x 3
195kg x 15 (15-20 rep range)
135kg x 13 (12-15 rep range)
Adductor
68kg x 15
75kg x 7
96kg x 3
153kg x 15 (12-15 rep range) higher weight than last week and increase again next week
131kg x 10 (10-12 rep range) higher weight than last week
Abduction
40kg x 10
54kg x 7
75kg x 3
103kg x 13 (12-15 rep range)
89kg x 12 (10-12 rep range) increase next week
Leg Curls
40kg x 10
54kg x 7
68kg x 3
96kg x 8 (10-12 rep range) higher weight than last week)
75kg x 10 (10-12 rep range)
54kg x 16 (12-15 rep range) increase weight next week
Banded single leg extension - new
12kg x 10
19kg x 7
26kg x 13 (12-15 rep range)
Banded leg press - newish/added back in
130kg x 10
170kg x 5
250kg x 12 (12-15 rep range)
Leg Extensions - new
54kg x 10 (10-12 rep range)
40kg x 12 (12-15 rep range)
Single hand d neutral pull-down
5kg x 10
12kg x 7
18kg x 3
40kg x 12 (12-15 rep range)
33kg x 10 (10-12 rep range)
This was a bigger session and definitely felt it, was great and rewarding.
25 Apr 2025
Seated Leg Press Calf Raises
65kg x 15
85kg x 7
115kg x 3
195kg x 15 (15-20 rep range)
135kg x 13 (12-15 rep range)
Adductor
68kg x 15
75kg x 7
96kg x 3
153kg x 15 (12-15 rep range) higher weight than last week and increase again next week
131kg x 10 (10-12 rep range) higher weight than last week
Abduction
40kg x 10
54kg x 7
75kg x 3
103kg x 13 (12-15 rep range)
89kg x 12 (10-12 rep range) increase next week
Leg Curls
40kg x 10
54kg x 7
68kg x 3
96kg x 8 (10-12 rep range) higher weight than last week)
75kg x 10 (10-12 rep range)
54kg x 16 (12-15 rep range) increase weight next week
Banded single leg extension - new
12kg x 10
19kg x 7
26kg x 13 (12-15 rep range)
Banded leg press - newish/added back in
130kg x 10
170kg x 5
250kg x 12 (12-15 rep range)
Leg Extensions - new
54kg x 10 (10-12 rep range)
40kg x 12 (12-15 rep range)
Single hand d neutral pull-down
5kg x 10
12kg x 7
18kg x 3
40kg x 12 (12-15 rep range)
33kg x 10 (10-12 rep range)
This was a bigger session and definitely felt it, was great and rewarding.
@JackedPingu some good looking food on your restaurant day man.
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I would add lunges to leg day
I can hardly walk after leg day as it is, you and my coach clearly have it out for meI would add lunges to leg day
LevButlerov
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We trying to jack up them legs to the max lolI can hardly walk after leg day as it is, you and my coach clearly have it out for me
@JackedPingu
Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
i think you can keep cardio higher even in maintenance bro @JackedPinguHappy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
you're a beast so cardio easy with your volume
Nice workout structure i dig it
Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
@Jacked Good update, man. It's good to see you hitting the weights and getting good volume.Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
Great to see guys like you trusting their coach, following things perfectly, and getting the results that you deserve.
@Npcclassicphysique champ, I don't think there is any need to make changes that his coach hasn't got in the plan- his coach will be a lot closer to @JackedPingu than any of us are, so while suggestions are (sometimes) good, he's clearly got things handled well already.
@JackedPingu bro all in with flat press and incline. i want to see more red meat. prove you are a real manHappy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
thats true if his coach doesnt feel it, just a suggestion bro
Thank you for all of the comments, I do raise suggestions to my coach from time to time but I trust him completely and I’m very happy with the progress we’ve made the last 2 years.
Always open to feedback and criticism so I do appreciate it.
Back and biceps tonight legends.
29 Apr 2025
Single hand d neutral pull-down
5kg x 10
12kg x 7
18kg x 3
40kg x 14 (12-15 rep range)
Dual d handle cable row
18kg x 10
40kg x 3
97kg x 6 - (8-10 rep range) will drop this down to ensure I’m hitting rep range with proper stimulus.
Hammer strength plate loaded pulldown
40kg x 5
60kg x 11 (10-12 rep range)
40kg x 13 (12-15 rep range)
Single arm dumbbell preacher curl
8kg x 7
10kg x 12 (12-15 rep range)
8kg x 12 (12-15 rep range)
Cable pullovers
7.5kg x 10
12.5kg x 3
21kg x 12 (12-15 rep range)
Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)
6.25kg x 12 (12-15 rep range)
Small stack rear delt flies
4.37kg x 13 (12-15 rep range)
Rest day tomorrow - I’ll type up a food update highlighting my meal plan
Always open to feedback and criticism so I do appreciate it.
Back and biceps tonight legends.
29 Apr 2025
Single hand d neutral pull-down
5kg x 10
12kg x 7
18kg x 3
40kg x 14 (12-15 rep range)
Dual d handle cable row
18kg x 10
40kg x 3
97kg x 6 - (8-10 rep range) will drop this down to ensure I’m hitting rep range with proper stimulus.
Hammer strength plate loaded pulldown
40kg x 5
60kg x 11 (10-12 rep range)
40kg x 13 (12-15 rep range)
Single arm dumbbell preacher curl
8kg x 7
10kg x 12 (12-15 rep range)
8kg x 12 (12-15 rep range)
Cable pullovers
7.5kg x 10
12.5kg x 3
21kg x 12 (12-15 rep range)
Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)
6.25kg x 12 (12-15 rep range)
Small stack rear delt flies
4.37kg x 13 (12-15 rep range)
Rest day tomorrow - I’ll type up a food update highlighting my meal plan
That’s weird. This is a weird comment. Very weird. I got my eye on you, Mr Weird.
you're surprised @BodyMonster34 is weird lol? sit back bro he's the legit hardcore Texan from the south
We cannot allow users to be abusive, overly aggressive, threatening, or to "troll". This does not follow our rules. Your message may have been removed or altered. Your account's access may be limited based on these actions.
To be fair, I think almost every single person on this forum is either a bot, a shill, a weirdo or a purveyor of false information
Still watching you over there, Mr Weird.
to be fair, you should STFU and stop slandering broTo be fair, I think almost every single person on this forum is either a bot, a shill, a weirdo or a purveyor of false information
Still watching you over there, Mr Weird.
there is no false info just views and there is no bots here, but 1 thing is true we got guys that support openly suppliers so what? you dont like it leave
i just helped you leave, you got yourself a warning for slander and a timeout
good bye @Veolia
Brother I think you need an e2 check if that got someone a warning.
And the word is libel, you can't slander someone in writing
Anyway moving forward this is a log for gym/physique progress.
Take it to the DMs or something
Take it to the DMs or something
I eat red meat 7x a week plus creatine as well on top.
Maybe one day I can be a real man
Bro yo need some prison to straighten yo out
@JackedPingu Bro yes but meat need to be from Texas cattleI eat red meat 7x a week plus creatine as well on top.
Maybe one day I can be a real man
King of Sports
Suspended Alter
Australia has the best beef. Texan beef has great marbling though.
@King of Sports bro i never tried Austria beef and never will. everything bigger and better in texas. if austria so good arnold never leave he would of stayed. they ask him in interview why he left he said 'better beef'
King of Sports
Suspended Alter
Outstanding reading comprehension. You get a gold star for effort.
Bro it’s Australia , not Austria! Different countries.
And USA inport more beef from Australia and Brazil than they use home grown from USA . Australian beef is up there with the best of the world. An abattoir local to me. 80percent of their current production is shipped to America. And we don’t import beef from America because it doesn’t meet our quality standards. Aussie (Australian) meat is the best
@JackedPingu bros jacked you doing better and better. nice job on this!Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
flat press looks great !
@Trenhead3cc really good point man. US quality meat is very poor and is why americans are so sick and fat.
but bodymonster raises his cattle properly and high standards unlike 95% of american meat so he is different, he has sent me some steaks and its really damn good
@JackedPingu true iron training at its finest.Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
A nice workouts and nice pushing things.
Interesting that this was seen as "abusive, overly aggressive, threatening, or to "troll"".To be fair, I think almost every single person on this forum is either a bot, a shill, a weirdo or a purveyor of false information
Still watching you over there, Mr Weird.
But good to get the log back on track. Keep smashing it @JackedPingu!
I take it the (possible) hernia isn't causing any issues at the moment?
@JackedPingu This is a entertaining log.Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
But the bottom line is, you do have some good progress, I think you can start increasing your weight though.
Nice training sessions brother. You are crushing it.
@King of Sports bro austria and australia .. same shit
@Trenhead3cc bro Arnold nickname "australian oak"
on ranch we only raise grassfed beef. we been ranching lands for almost 1000 years before the yanks invading us and stole land 300 years ago
Haha bro
“Schwarzenegger was known as the Styrian Oak, or Austrian Oak, in the bodybuilding world, where he dwarfed his competition. ”
He is from Austria
Europe We are from Australia
Different countries bro you are confused. Not bagging your beef and cattle bro. Just overall there are some poor standards in USA
@JackedPingu Hey man, solid progress! Coach being happy and steady gains on cruise show you’re doing things right. Keeping food and training consistent is key.Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
@JackedPingu solid training brother. Keep it up.Happy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
LevButlerov
Veteran Mod
Head Moderator
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Senior Moderator
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LOL
you're a straight up Texas redneck @BodyMonster34 @Trenhead3cc dont argue with bodymonster he's from the Deep south, he dont know the difference LOL!Haha bro
“Schwarzenegger was known as the Styrian Oak, or Austrian Oak, in the bodybuilding world, where he dwarfed his competition. ”
He is from Austria
We are from Australia
Not bagging your beef and cattle bro. Just overall there are some poor standards in USA
@LevButlerov bro austria and australia both spell same. same thing to me. don't make funLOL
@Trenhead3cc dont argue with bodymonster he's from the Deep south, he dont know the difference LOL!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Good workoutHappy Monday from Australia brothers.
Check in on Saturday went well, coach happy with the progress and look; we have lost the anabolic pop as we are on a cruise but progress is still steady.
Food and training remains unchanged so you won’t see anything different this week but still pushing hard to ensure I keep making gains until we begin the push in 6ish weeks.
Cardio has been reduced to 25 minutes of LISS 6x a week minus leg day as we are settling into the maintenance phase nicely.
Weight has remained stable hovering around 91kg and recovery is on point thanks to @Raptor Labs oils and hgh.
28 Apr 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
120kg x 7 (6-10 rep range)
100kg x 8 (8-10 rep range)
Incline smith press
40kg x 7
70kg x 8 (8-10 rep range)
Flat press
40kg x 10
61kg x 3
96kg x 8 (8-10 rep range)
54kg x 4
54kg x 4 - 10 sec rest
54kg x 4 -10 sec rest
54kg x 5 - 10 sec rest and then till failure.
Long d handle tricep extension
2.5kg x 7
5kg x 5
15kg x 10 (12-15 rep range) higher weight than last week
10kg x 11 (10-12 rep range)
Pushdowns
31.5kg x 10 (10-12 rep range)
21kg x 13 (12-15 rep range)
Have a good one
Hey brothers, my refined legday is starting to feel like usual already and getting stronger.
2 May 2025
Seated Leg Press Calf Raises
65kg x 15
85kg x 7
115kg x 3
195kg x 15 (15-20 rep range)
135kg x 12 (12-15 rep range)
Adductor
68kg x 15
75kg x 7
96kg x 3
163kg x 13 (12-15 rep range) higher weight than last week & machine now fully maxed out with additional 20kg plate added
131kg x 11 (10-12 rep range)
Abduction
40kg x 10
54kg x 7
75kg x 3
103kg x 12 (12-15 rep range)
96kg x 10 (10-12 rep range) higher weight than last week
Leg Curls
40kg x 10
54kg x 7
68kg x 3
96kg x 10 (10-12 rep range) now in rep range after increasing last week and only hitting 8.
75kg x 11 (10-12 rep range)
61kg x 12 (12-15 rep range) higher weight than last week
Banded single leg extension
12kg x 10
19kg x 7
26kg x 14 (12-15 rep range) increased reps over last week
Banded leg press
130kg x 10
170kg x 5
250kg x 12 (12–15 rep range)
Leg Extensions
54kg x 12 (10-12 rep range) increase weight next week
40kg x 13 (12-15 rep range)
Single hand d neutral pull-down
5kg x 10
12kg x 7
18kg x 3
40kg x 12 (12-15 rep range)
33kg x 11.5 (10-12 rep range
Also in other news I received my sleep study results back and I have moderate but potentially worse obstructive sleep apnea, I’m picking up a cpap on Wednesday for a 4 week trial so here is to better sleep and recovery.
Check in with the coach tomorrow and an arm day.
2 May 2025
Seated Leg Press Calf Raises
65kg x 15
85kg x 7
115kg x 3
195kg x 15 (15-20 rep range)
135kg x 12 (12-15 rep range)
Adductor
68kg x 15
75kg x 7
96kg x 3
163kg x 13 (12-15 rep range) higher weight than last week & machine now fully maxed out with additional 20kg plate added
131kg x 11 (10-12 rep range)
Abduction
40kg x 10
54kg x 7
75kg x 3
103kg x 12 (12-15 rep range)
96kg x 10 (10-12 rep range) higher weight than last week
Leg Curls
40kg x 10
54kg x 7
68kg x 3
96kg x 10 (10-12 rep range) now in rep range after increasing last week and only hitting 8.
75kg x 11 (10-12 rep range)
61kg x 12 (12-15 rep range) higher weight than last week
Banded single leg extension
12kg x 10
19kg x 7
26kg x 14 (12-15 rep range) increased reps over last week
Banded leg press
130kg x 10
170kg x 5
250kg x 12 (12–15 rep range)
Leg Extensions
54kg x 12 (10-12 rep range) increase weight next week
40kg x 13 (12-15 rep range)
Single hand d neutral pull-down
5kg x 10
12kg x 7
18kg x 3
40kg x 12 (12-15 rep range)
33kg x 11.5 (10-12 rep range
Also in other news I received my sleep study results back and I have moderate but potentially worse obstructive sleep apnea, I’m picking up a cpap on Wednesday for a 4 week trial so here is to better sleep and recovery.
Check in with the coach tomorrow and an arm day.
LevButlerov
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@JackedPingu sleep study results? I found that 95% of bodybuilders had sleep issues and need CPAP machine. I would suggest your lesson for all to try a CPAP on themselves.
From training I like leg press 250kgs is a big day with leg extrensions.
jackedpingu Good job on this update, man, you're doing a great job. I gave you a lot of credit.
