Approved Log 3 Months Cut Log - Coached by @r. ap

[Ohdamn]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

 

[Pigsy]

Will be following your log brother

 

[Allupfromhere]

This will be exciting to follow, your a beast bro will be cool to see you diced up proper

 

[Ohdamn]

Thanks brother! It’s going to be a game changer for me.

 

[LevButlerov]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

Smart move getting a coach @Ohdamn
@R. AP is solid and pro! really going to be a fun log!

 

[Ohdamn]

@R. AP @Anabolic Advancements



Leg Workout

• Barbell Back Squat – 2×5–8 @ 210 kg
• Seated Leg Extension – 2×12–15 @ 80 kg
• Incline 45° Leg Press – 2×12–15 @ 400 kg
• Standing Unilateral Leg Curl – 2×12–15 each leg @ 25 kg
• Seated Leg Curl – 2×12–15 @ 60 kg
• Seated Calf Raise – 5×12–15 @ 60kg

Photo: Non fasted weight at the gym
And pre work out: banana, 250 g basmati rice and 15 g honey. It was so good

Video: second set squat (goal is more depth)

 

[LevButlerov]

@R. AP @Anabolic Advancements



Leg Workout

• Barbell Back Squat – 2×5–8 @ 210 kg
• Seated Leg Extension – 2×12–15 @ 80 kg
• Incline 45° Leg Press – 2×12–15 @ 400 kg
• Standing Unilateral Leg Curl – 2×12–15 each leg @ 25 kg
• Seated Leg Curl – 2×12–15 @ 60 kg
• Seated Calf Raise – 5×12–15 @ 60kg

Photo: Non fasted weight at the gym
And pre work out: banana, 250 g basmati rice and 15 g honey. It was so good

Video: second set squat (goal is more depth)

Good leg workout today strong!

 

[Mobster]

Let's see this go all the way!

 

[stevesmi]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

very nice @Ohdamn .. @R. AP knows his stuff. you are in good hands lets kill this!

 

[BodyMonster34]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

bro you the best! this some hardcore training. pushing some big weights @Ohdamn

 

[Ulter]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

a cut will be fantastic man @Ohdamn I Believe In cutting and getting as lean as possible. It's the best strategy.

 

[ceo]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

@Ohdamn bros i like your training split. i like the 3 day split and then going to upper/lower. that is good stuff

 

[ROIDDERS]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

can't wait to see what you are doing here. this is a fantastic job. keep up the hard work @Ohdamn

 

[2Thick]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

3 month cut log sounds fun ! @R. AP you are going to be even more sliced! gonna be a fun one to follow

 

[Noah Wixx]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

Thats a grewt stack

 

[Ohdamn]

Good leg workout today strong!

Let's see this go all the way!

very nice @Ohdamn .. @R. AP knows his stuff. you are in good hands lets kill this!

bro you the best! this some hardcore training. pushing some big weights @Ohdamn

a cut will be fantastic man @Ohdamn I Believe In cutting and getting as lean as possible. It's the best strategy.

@Ohdamn bros i like your training split. i like the 3 day split and then going to upper/lower. that is good stuff

can't wait to see what you are doing here. this is a fantastic job. keep up the hard work @Ohdamn

3 month cut log sounds fun ! @R. AP you are going to be even more sliced! gonna be a fun one to follow

Thats a grewt stack

Legends! appreciate the love and eyes on the log

Thanks for the push! let’s run this all the way

 

[Ohdamn]

Rest Day


Rest day today — focus on getting 10,000 steps in and a bit of meal prep.

Energy is steady. Legs are feeling sore from yesterday’s session, but the walking will help loosen them up.

Feeling ready to smash tomorrow’s upper body session

Photo: main meal 1 after breakfast

Basa filet 250 g
Carrots 100 g
Pickles 100 g
Asparagus 100g
Spud lite potatoes 250 g
Macadamia nuts 15 g on the side

 

[Noah Wixx]

Legends! appreciate the love and eyes on the log

Thanks for the push! let’s run this all the way

Absolutely brother happy to be supportive and watch u win and thrive strong member strong community

 

[LevButlerov]

Rest Day


Rest day today — focus on getting 10,000 steps in and a bit of meal prep.

Energy is steady. Legs are feeling sore from yesterday’s session, but the walking will help loosen them up.

Feeling ready to smash tomorrow’s upper body session

Photo: main meal 1 after breakfast

Basa filet 250 g
Carrots 100 g
Pickles 100 g
Asparagus 100g
Spud lite potatoes 250 g
Macadamia nuts 15 g on the side

Good call keeping active with the steps, that’ll flush some soreness out of the legs while still letting them recover. Meal looks clean and balanced, plenty of protein with the basa and a nice mix of carbs and fats to keep energy steady. You’ll be primed to hit the upper body session strong tomorrow.

 

[Ohdamn]

Upper body Workout

• Pec Fly Machine – 2×12–15 @ 100 kg
• Plate Loaded Incline Press – 2×12–15 @ 100 kg
• Cable Pullover – 2×12–15 @ 100 kg
• Close Grip Seated Row – 2×12–15 @ 120 kg
• Cable Tricep Cross Extension – 2×12–15 @ 38 kg per side(first time doing these)
• Incline Dumbbell Curl – 2×12–15 @ 18–25 kg

Pump was insane today!









Videos and A couple Meals

Basa fillet, white rice, beetroot, pineapple and asparagus

Rump steak carrots green beans potatoes and sweet potatoes

 

[ballin2504]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

@Ohdamn looks like you’ve hired a good coach man. His physique is on point. He will definitely get you taken to the next level.

 

[25homes]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

Will be following this one

 

[Ohdamn]

@Ohdamn looks like you’ve hired a good coach man. His physique is on point. He will definitely get you taken to the next level.

Will be following this one

Thanks, bro. Yeah, he’s sharp, already dialing things in for me. Pumped to see where this takes me

Appreciate you following along, it’s gonna be fun.

 

[Ohdamn]

Saturday check in

116.20 kg fasted bw

(Will get some photos when I can)





Lower body workout

Seated Hip Adduction – 2×12–15 @ 90 kilos

• Standing Calf Raise – 2×12–15 @ 134 kg

• Seated Leg Extension – 2×12–15 @ 80 kg

• Hack Squat – 2×8–12 @ 200 kg

• Standing Unilateral Leg Curl – 2×12–15 @ 40 kg per leg

• Barbell Romanian Deadlift – 2×8–12 @ 180 kg (Could have went heavier here)

 

[Ohdamn]

A couple of photos

 

[LevButlerov]

Saturday check in

116.20 kg fasted bw

(Will get some photos when I can)





Lower body workout

Seated Hip Adduction – 2×12–15 @ 90 kilos

• Standing Calf Raise – 2×12–15 @ 134 kg

• Seated Leg Extension – 2×12–15 @ 80 kg

• Hack Squat – 2×8–12 @ 200 kg

• Standing Unilateral Leg Curl – 2×12–15 @ 40 kg per leg

• Barbell Romanian Deadlift – 2×8–12 @ 180 kg (Could have went heavier here)

Saturday check in

116.20 kg fasted bw

(Will get some photos when I can)





Lower body workout

Seated Hip Adduction – 2×12–15 @ 90 kilos

• Standing Calf Raise – 2×12–15 @ 134 kg

• Seated Leg Extension – 2×12–15 @ 80 kg

• Hack Squat – 2×8–12 @ 200 kg

• Standing Unilateral Leg Curl – 2×12–15 @ 40 kg per leg

• Barbell Romanian Deadlift – 2×8–12 @ 180 kg (Could have went heavier here)

Bodyweight holding at 116.2kg fasted is solid, and that lower day was heavy across the board. Hack squats at 200kg and RDLs at 180kg show your legs and posterior chain are strong, and saying you could have gone heavier on RDLs means there’s more in the tank. Calves, extensions, and curls filled in the detail work, good balanced lower session.

A couple of photos

wow you look thick and big growing! huge chest arms @Ohdamn

 

[Ohdamn]

Bodyweight holding at 116.2kg fasted is solid, and that lower day was heavy across the board. Hack squats at 200kg and RDLs at 180kg show your legs and posterior chain are strong, and saying you could have gone heavier on RDLs means there’s more in the tank. Calves, extensions, and curls filled in the detail work, good balanced lower session.

wow you look thick and big growing! huge chest arms @Ohdamn

Cheers bro! 116 fasted and feeling solid.

Thanks!

 

[LevButlerov]

Cheers bro! 116 fasted and feeling solid.

Thanks!

looking HUGE

 

[Ohdamn]

@R. AP @Anabolic Advancements


Pull day

Barbell Deadlift – 2x5-8 @ 240 kg



Cable Pullover – 2x12-15 @ 100 kg



Close Grip Seated Row – 2x12-15 @ 135 kg, full stack



Rear Delt Fly machine – 2x12-15 @ 100



Chest Supported Wide Grip Row – 2x12-15 @ 100 kg,

Video:240 kg deadlift

 

[R.AP]

Solid work brother. You've been super consistent with the training videos which will help heaps. Time to get shredded for summer sir. Keep it up.

 

[Pigsy]

Keen to see you shred up brother

 

[LevButlerov]

@R. AP @Anabolic Advancements


Pull day

Barbell Deadlift – 2x5-8 @ 240 kg



Cable Pullover – 2x12-15 @ 100 kg



Close Grip Seated Row – 2x12-15 @ 135 kg, full stack



Rear Delt Fly machine – 2x12-15 @ 100



Chest Supported Wide Grip Row – 2x12-15 @ 100 kg,

Video:240 kg deadlift

That’s a strong pull day, 240kg for sets of 5-8 on deads is big power and sets the tone for the rest of the workout. Full stack on close grip rows plus 100kg on supported rows shows your back thickness is coming along heavy. Rear delts and pullovers round it out well, that’s a full back session with solid balance. @Ohdamn

Solid work brother. You've been super consistent with the training videos which will help heaps. Time to get shredded for summer sir. Keep it up.

Top Coach @R. AP happy to see you training EVO brothers!

 

[Ohdamn]

Solid work brother. You've been super consistent with the training videos which will help heaps. Time to get shredded for summer sir. Keep it up.

Thanks coach. I Love the training advice.

Keen to see you shred up brother

Cheers brother

That’s a strong pull day, 240kg for sets of 5-8 on deads is big power and sets the tone for the rest of the workout. Full stack on close grip rows plus 100kg on supported rows shows your back thickness is coming along heavy. Rear delts and pullovers round it out well, that’s a full back session with solid balance. @Ohdamn

Top Coach @R. AP happy to see you training EVO brothers!

Thanks for the breakdown, mate.

 

[LevButlerov]

Thanks for the breakdown, mate.

Big days for you

 

[Ohdamn]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

 

[LevButlerov]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

That pre workout carb load with rice, banana and honey is perfect fuel for the kind of weight you moved. Benching 180 kg for reps is huge strength, and if you felt like more was in the tank with a spotter that says a lot about where you’re at. The rest of the session hits chest and shoulders from every angle, pressing volume with those numbers is serious. Keep that same setup and your top end strength will keep climbing. @Ohdamn

 

[Ohdamn]

That pre workout carb load with rice, banana and honey is perfect fuel for the kind of weight you moved. Benching 180 kg for reps is huge strength, and if you felt like more was in the tank with a spotter that says a lot about where you’re at. The rest of the session hits chest and shoulders from every angle, pressing volume with those numbers is serious. Keep that same setup and your top end strength will keep climbing. @Ohdamn

Thanks bro! The carbs hit perfect.

 

[Ohdamn]

Leg day

Barbell Back Squat | 2x5–8 220–210 kg

Seated Leg Extension | 2x12–15 80 kg

Incline 45° Leg Press | 2x12–15 400 kg

Standing Unilateral Leg Curl | 2x12–15 / leg 40 kg

Seated Leg Curl | 2x12–15 60 kg

Seated Calf Raise | 5 x12–15 60 kg

Video: 220 kilo squat as deep as I could go

 

[LevButlerov]

Leg day

Barbell Back Squat | 2x5–8 220–210 kg

Seated Leg Extension | 2x12–15 80 kg

Incline 45° Leg Press | 2x12–15 400 kg

Standing Unilateral Leg Curl | 2x12–15 / leg 40 kg

Seated Leg Curl | 2x12–15 60 kg

Seated Calf Raise | 5 x12–15 60 kg

Video: 220 kilo squat as deep as I could go

Big squat session, 220 kg that deep is serious strength and it shows in your legs. Following with 400 kg on the leg press and solid work on both curl variations means you hammered quads and hams from every angle. Calves getting 5 sets at the end rounds it out well. That’s a full leg day with numbers that will keep pushing size and power.

 

[Mobster]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

NICE!!

 

[Allupfromhere]

Fuck you got some serious strength bro! You comeback story in your other log was crazy. Now bringing in another level and getting shredded, dynamite combo

 

[stevesmi]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

@Ohdamn the preworkout meals are on point. keep with the barbell bench press. the overhead press is A+

 

[BodyMonster34]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

bro the workout session on point. barbell bench press is on point. keep the grind up! @Ohdamn

 

[ceo]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

bros this one impressive @Ohdamn barbell bench press is on point. the pec fly machine is outstanding

 

[2Thick]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

@Ohdamn Thanks for taking the time to post up the video. You are a pretty strong dude, for sure. Just make sure you get a spotter just in case.

 

[Ulter]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

pec fly machine is a good one. 100kg is some really solid weight. that is 220lbs so not bad @Ohdamn

 

[ROIDDERS]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

thanks for taking the time to put up a video @Ohdamn it is very inspirational to see you kicking ass. makes me want to pump it too

 

[Ohdamn]

Big squat session, 220 kg that deep is serious strength and it shows in your legs. Following with 400 kg on the leg press and solid work on both curl variations means you hammered quads and hams from every angle. Calves getting 5 sets at the end rounds it out well. That’s a full leg day with numbers that will keep pushing size and power.

NICE!!

Fuck you got some serious strength bro! You comeback story in your other log was crazy. Now bringing in another level and getting shredded, dynamite combo

@Ohdamn the preworkout meals are on point. keep with the barbell bench press. the overhead press is A+

bro the workout session on point. barbell bench press is on point. keep the grind up! @Ohdamn

bros this one impressive @Ohdamn barbell bench press is on point. the pec fly machine is outstanding

@Ohdamn Thanks for taking the time to post up the video. You are a pretty strong dude, for sure. Just make sure you get a spotter just in case.

pec fly machine is a good one. 100kg is some really solid weight. that is 220lbs so not bad @Ohdamn

thanks for taking the time to put up a video @Ohdamn it is very inspirational to see you kicking ass. makes me want to pump it too

Thanks everyone!


220 squat felt good, 500 leg press next leg day. calves are feeling it.


Bench and pec flys moving well, will grab a spotter next heavy day.


Appreciate all the support, let’s keep pushing!

 

[Ohdamn]

Rest Day

• Steps: 10k
• Feeling: Amazing

Breakfast:

• 1 slice sourdough bread
• Spinach
• Avocado
• 1 whole egg + egg whites

Meal 2:

• Basa fish fillets
• Pickles
• Spud Lite potatoes
• Carrots
• Asparagus
• Macadamia nuts

Shoutout to @Anabolic Advancements Tren, EQ, Test, HGH, and Retatrutide locked and loaded.

Touchdown pic and a couple of meal photos

 

[RoySimpson]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

@Ohdamn shifting some serious weight bro!

 

[LevButlerov]

Rest Day

• Steps: 10k
• Feeling: Amazing

Breakfast:

• 1 slice sourdough bread
• Spinach
• Avocado
• 1 whole egg + egg whites

Meal 2:

• Basa fish fillets
• Pickles
• Spud Lite potatoes
• Carrots
• Asparagus
• Macadamia nuts

Shoutout to @Anabolic Advancements Tren, EQ, Test, HGH, and Retatrutide locked and loaded.

Touchdown pic and a couple of meal photos

Meal pics of a champion and clean TD from @Anabolic Advancements

 

[Ohdamn]

Solid upper body session today. Strength is holding strong.

• Pec Fly Machine
  Warmed up to 135 kg for 5 reps.
  Working sets: 2×12–15 @ 100 kg

• Plate Loaded Incline Press
  Warm-up to 100 kg felt light.
  Working sets: 2×12–15 @ 100 kg

• Cable Pullover
  Hit 8 reps at 120 kg, then dropped back down.
  Working sets: 2×12–15 @ 100 kg

• Close Grip Seated Row
  2×15 @ 134 kg – full stack, wishing there was room to add more weight.

• Cable Tricep Cross Extension
  2×12–15 @ 38 kg
  Felt a bit uncoordinated so I Added a set of single-arm cable pushdowns.

• Incline Dumbbell Curl
  2×12–15 @ 22.5 kg

Notes

• Pump was solid
• Rows felt a bit too easy, time to get creative with tempo since the stack is maxed.
• Post-workout shake: 2 scoops WPI
• Overall, a clean session, solid intensity.

Photos: non fasted weight and post workout shake
Video: pec fly machine

 

[LevButlerov]

Solid upper body session today. Strength is holding strong.

• Pec Fly Machine
  Warmed up to 135 kg for 5 reps.
  Working sets: 2×12–15 @ 100 kg

• Plate Loaded Incline Press
  Warm-up to 100 kg felt light.
  Working sets: 2×12–15 @ 100 kg

• Cable Pullover
  Hit 8 reps at 120 kg, then dropped back down.
  Working sets: 2×12–15 @ 100 kg

• Close Grip Seated Row
  2×15 @ 134 kg – full stack, wishing there was room to add more weight.

• Cable Tricep Cross Extension
  2×12–15 @ 38 kg
  Felt a bit uncoordinated so I Added a set of single-arm cable pushdowns.

• Incline Dumbbell Curl
  2×12–15 @ 22.5 kg

Notes

• Pump was solid
• Rows felt a bit too easy, time to get creative with tempo since the stack is maxed.
• Post-workout shake: 2 scoops WPI
• Overall, a clean session, solid intensity.

Photos: non fasted weight and post workout shake
Video: pec fly machine

strength is in a good spot, pressing and fly numbers at 100kg+ for clean reps show you’re holding size and power deep into prep. rows maxing the stack is a nice problem to have, slowing the tempo or pausing the squeeze will keep it effective until you find heavier options. arms got decent volume too with curls and pushdowns, that pump must’ve been crazy by the end. solid food choice with the wpi shake after, keeps recovery on track and lets you hit the next one strong.

 

[ballin2504]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

@Ohdamn absolutely if you had a spotter you had a couple more reps in you for sure if not more great update and pushing some really good weight

 

[Ohdamn]

strength is in a good spot, pressing and fly numbers at 100kg+ for clean reps show you’re holding size and power deep into prep. rows maxing the stack is a nice problem to have, slowing the tempo or pausing the squeeze will keep it effective until you find heavier options. arms got decent volume too with curls and pushdowns, that pump must’ve been crazy by the end. solid food choice with the wpi shake after, keeps recovery on track and lets you hit the next one strong.

@Ohdamn absolutely if you had a spotter you had a couple more reps in you for sure if not more great update and pushing some really good weight

@LevButlerov @ballin2504


Thanks, legends

 

[Ohdamn]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

 

[LevButlerov]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

Weight is coming down nicely and that’s a strong lower day, hack squat and RDL numbers are solid and calves clearly showing in that pic. Smart call stopping the RDL early when you felt that sharp pain, no point pushing through and risking weeks off.
Next time try to clean up the spacing in your post though, makes it easier for everyone to follow along. Not sure where you copy paste it from.

 

[stevesmi]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

@Ohdamn lower body training is on point. the hack squat and seated leg extensions are fantastic.

 

[Ulter]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

much love from the EVO family. @Ohdamn Keep up the good work champ. This is a heck of a training session.

 

[BodyMonster34]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

bro this a solid update. iron training the best. i got mad love @Ohdamn

 

[2Thick]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

@Ohdamn calves are looking impressive boss. good job on that. we are always proud of you

 

[Mobster]

Calves look good.

 

[ROIDDERS]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

looks good on those calves @Ohdamn they look thick and vascular. very impressive job

 

[ceo]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

bros calves are to die for. not many people got that size and vascularity. very good work @Ohdamn

 

[Noah Wixx]

Pre workout meal: 250 g basmati rice
100 grams banana and 15 g honey




Barbell Bench Press – 2×5–8 @ 180 kg

• Pec Fly machine – 2×12–15 @ 100 kg

• Plate Loaded Incline Press – 2×12–15 @ 100 kg

• Dumbbell Lateral Raise – 2×12–15 @ 15 kg per dumbbell

• plate loaded Seated Overhead Press – 2×8–12 @ 100 kg

Video:180 kilo bench press(I feel like I could have got another rep or two if I had a spotter)

Awesome bench work

 

[Ohdamn]

Weight is coming down nicely and that’s a strong lower day, hack squat and RDL numbers are solid and calves clearly showing in that pic. Smart call stopping the RDL early when you felt that sharp pain, no point pushing through and risking weeks off.
Next time try to clean up the spacing in your post though, makes it easier for everyone to follow along. Not sure where you copy paste it from.

@Ohdamn lower body training is on point. the hack squat and seated leg extensions are fantastic.

much love from the EVO family. @Ohdamn Keep up the good work champ. This is a heck of a training session.

bro this a solid update. iron training the best. i got mad love @Ohdamn

@Ohdamn calves are looking impressive boss. good job on that. we are always proud of you

Calves look good.

looks good on those calves @Ohdamn they look thick and vascular. very impressive job

bros calves are to die for. not many people got that size and vascularity. very good work @Ohdamn

Awesome bench work

Thanks for the love everyone! Weight’s dropping while strength stays steady, keeping it smart and steady.

 

[Ohdamn]

Nutrition is dialed in. This week I’m pulling back to give my body some breathing room with a proper deload. Focus is on crisp execution, not pushing load.

Push

• Barbell Bench Press: 2×8 @ 120 kg
• Pec Fly Machine: 2×15 @ 70 kg
• Plate-Loaded Incline Press: 2×15 @ 70 kg
• Dumbbell Lateral Raise: 2×15 @ 10 kg each
• Plate-Loaded Seated Overhead Press: 2×12 @ 70 kg

Photos; lunch and dinner ( loving the meals)

 

[25homes]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

Nice update from you bro

 

[LevButlerov]

Nutrition is dialed in. This week I’m pulling back to give my body some breathing room with a proper deload. Focus is on crisp execution, not pushing load.

Push

• Barbell Bench Press: 2×8 @ 120 kg
• Pec Fly Machine: 2×15 @ 70 kg
• Plate-Loaded Incline Press: 2×15 @ 70 kg
• Dumbbell Lateral Raise: 2×15 @ 10 kg each
• Plate-Loaded Seated Overhead Press: 2×12 @ 70 kg

Photos; lunch and dinner ( loving the meals)

You said dialed in but no macros posted and the pics are of food lists not meals @Ohdamn

 

[RoySimpson]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

@Ohdamn Calves are popping bro!

 

[Ohdamn]

You said dialed in but no macros posted and the pics are of food lists not meals @Ohdamn

Cals and macros haven’t changed, 3000 cals, 250 g protein 320 g carbs and 60 g fats

Photo of a meal I’m eating now
Basa fillets
Carrots
Asparagus
Pickles
Spud lite potatoes
Macadamia nuts

 

[Ohdamn]

@Ohdamn Calves are popping bro!

Thanks bro!!

 

[Anabolic Advancements]

Cals and macros haven’t changed, 3000 cals, 250 g protein 320 g carbs and 60 g fats

Photo of a meal I’m eating now
Basa fillets
Carrots
Asparagus
Pickles
Spud lite potatoes
Macadamia nuts

@Ohdamn lets see some progress pics

 

[Noah Wixx]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

Caves on point

 

[zeenote313]

I’m excited to say I’ve invested in a coach, @R. AP to take my training, nutrition, and PED use to the next level.


This log will track everything — supplements, diet, and workouts — so I can stay accountable and make steady progress toward my strength and physique goals.














PED & Supplement Stack

• PEDs
  • Test E: 500 mg/week – EOD
  • EQ: 300 mg/week – EOD
  • Tren: 70 mg/day – ED
  • GH: 2 IU nightly (PM)
• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Nutrition Overview








Coach target macros:

• Calories: 3038 kcal
• Protein: 256 g
• Carbs: 326 g
• Fat: 63 g

Training:

Push / Pull / Legs → Rest → Upper / Lower → Rest

Love the health stack

 

[Ohdamn]

@Anabolic Advancements


Pull

Barbell Deadlift – 2×8 @ 200 kg

Cable Pullover – 2×15 @ 100 kg

Close Grip Seated Row – 2×15 @ 134 kg

Rear Delt Fly Machine – 2×15 @ 70 kg

Chest Supported Wide Grip Row – 2×15 @ 80 kg


Photos: Non fasted weight sitting at 114.80 kg
A few photos

 

[ballin2504]

Check-In Day





Fasted weight came in at 113.80 kg, it’s going down .





Lower:

• Seated Hip Adduction: 2×12-15 @ 100 kg
• Standing Calf Raise: 3x12-15 @ 300 kg
• Seated Leg Extension: 2×12-15 @ 100 kg
• Hack Squat: 2×8-12 @ 250 kg
• Standing Unilateral Leg Curl: 2×12-15 @ 45 kg per leg
• Barbell Romanian Deadlift: 1×8-12 @ 200 kg (stopped early after feeling a sharp pain, didn’t risk it)

Solid session overall, Weight is moving in the right direction, and the legs got a great pump.

Photo: Calf raises

@Ohdamn looks like you got a good lower body workout in and pushed it hard. I’m sure you’ll be feeling that for a couple days.

 

[Tiger Salman Khan]

@Anabolic Advancements


Pull

Barbell Deadlift – 2×8 @ 200 kg

Cable Pullover – 2×15 @ 100 kg

Close Grip Seated Row – 2×15 @ 134 kg

Rear Delt Fly Machine – 2×15 @ 70 kg

Chest Supported Wide Grip Row – 2×15 @ 80 kg


Photos: Non fasted weight sitting at 114.80 kg
A few photos

@Ohdamn Numbers look awesome.........

 

[LevButlerov]

Cals and macros haven’t changed, 3000 cals, 250 g protein 320 g carbs and 60 g fats

Photo of a meal I’m eating now
Basa fillets
Carrots
Asparagus
Pickles
Spud lite potatoes
Macadamia nuts

Macros at 3000 with 250g protein, 320g carbs and 60g fats are a strong setup to hold size and stay lean. The meal looks on point, basa is a clean protein choice and pairing it with potatoes plus nuts for fats balances it out well. Veg mix keeps digestion moving, simple foods that make it easy to stay consistent. I like this food you got.

 

[Ohdamn]

@Ohdamn lets see some progress pics

Caves on point

Love the health stack

@Ohdamn looks like you got a good lower body workout in and pushed it hard. I’m sure you’ll be feeling that for a couple days.

@Ohdamn Numbers look awesome.........

Macros at 3000 with 250g protein, 320g carbs and 60g fats are a strong setup to hold size and stay lean. The meal looks on point, basa is a clean protein choice and pairing it with potatoes plus nuts for fats balances it out well. Veg mix keeps digestion moving, simple foods that make it easy to stay consistent. I like this food you got.

Appreciate all the feedback


Progress pics up, im loving the health stack as well, that lower day definitely left me hobbling a bit the last couple days. the encouragement here makes it easier to stay locked in.

 

[Ohdamn]

Lower Day

Bit of a back off session today, just keeping things moving without pushing the envelope.

• Barbell Back Squat – 2×8 @ 200 kg
• Seated Leg Extension – 2×15 @ 70 kg
• Incline 45° Leg Press – 2×15–12 @ 500 kg
• Standing Unilateral Leg Curl – 2×15 / leg @ 25 kg
• Seated Leg Curl – 2×15 @ 40 kg
• Seated Calf Raise – 3×15 @ 50 kg

Video: 500 kg leg press

 

[LevButlerov]

Appreciate all the feedback


Progress pics up, im loving the health stack as well, that lower day definitely left me hobbling a bit the last couple days. the encouragement here makes it easier to stay locked in.

EVO family big support your way

 

[Ohdamn]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

 

[LevButlerov]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

Pressing 120kg on both fly machine and incline press for solid sets shows chest strength is right up there, and rows at 134kg for 20 reps is a big pull that will keep the back thick. Hitting 30kg curls strict then grabbing 35s for extra reps and drops is the kind of overload that forces the arms to grow. You can tell the food and cycle are clicking if you’re leaning out while still moving those numbers.

 

[Anabolic Advancements]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

Cable fly in to incline press is epic pump.

35kg each arm curl....outrageous @Ohdamn

 

[Mobster]

Include, just now and again, the non working sets

 

[stevesmi]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

@Ohdamn Thanks for taking the time to post that video. It's good to see you pumping in at the gym. Gives me the motivation to go do it as well.

 

[2Thick]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

great job doing the cable tricep cross extension and incline bench dumbbell curls. this is a solid job. nice on the close grip seated row as well @Ohdamn

 

[Ulter]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

nice job on the working sets @Ohdamn also enjoyed seeing your video. that is some iron training at its best!

 

[ceo]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

@Ohdamn bros cable triceps are always a good training muscle. i like how you added to workout with 10 reps 35kg standing dumbbell curl. you just liked seeing your pumps

 

[ROIDDERS]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

cable tricep cross extension is a fun one i agree. enjoyed watching your video too. makes me pumped to go do a similar workout tonight! @Ohdamn

 

[Ohdamn]

Saturday Check-In – Week 3


Fasted weight: 111.95 kg (≈4 kg down).


Cycle from @Anabolic Advancements is smooth, pins easy, energy up, strength steady. Clothes fitting better week by week. Diet is incredible! And workout plan Thanks to @R. AP

Going into week 4 feeling good.

 

[LevButlerov]

Saturday Check-In – Week 3


Fasted weight: 111.95 kg (≈4 kg down).


Cycle from @Anabolic Advancements is smooth, pins easy, energy up, strength steady. Clothes fitting better week by week. Diet is incredible! And workout plan Thanks to @R. AP

Going into week 4 feeling good.

good weight for you leaning out

 

[R.AP]

Saturday Check-In – Week 3


Fasted weight: 111.95 kg (≈4 kg down).


Cycle from @Anabolic Advancements is smooth, pins easy, energy up, strength steady. Clothes fitting better week by week. Diet is incredible! And workout plan Thanks to @R. AP

Going into week 4 feeling good.

My pleasure sir! <3 Keep doing what you're doing

 

[Ohdamn]

Pressing 120kg on both fly machine and incline press for solid sets shows chest strength is right up there, and rows at 134kg for 20 reps is a big pull that will keep the back thick. Hitting 30kg curls strict then grabbing 35s for extra reps and drops is the kind of overload that forces the arms to grow. You can tell the food and cycle are clicking if you’re leaning out while still moving those numbers.

Cable fly in to incline press is epic pump.

35kg each arm curl....outrageous @Ohdamn

Include, just now and again, the non working sets

@Ohdamn Thanks for taking the time to post that video. It's good to see you pumping in at the gym. Gives me the motivation to go do it as well.

great job doing the cable tricep cross extension and incline bench dumbbell curls. this is a solid job. nice on the close grip seated row as well @Ohdamn

nice job on the working sets @Ohdamn also enjoyed seeing your video. that is some iron training at its best!

@Ohdamn bros cable triceps are always a good training muscle. i like how you added to workout with 10 reps 35kg standing dumbbell curl. you just liked seeing your pumps

cable tricep cross extension is a fun one i agree. enjoyed watching your video too. makes me pumped to go do a similar workout tonight! @Ohdamn

good weight for you leaning out

My pleasure sir! <3 Keep doing what you're doing

Thanks everyone


Fly-to-press combo was insane, pump for days.


@Mobster, noted on mixing in the warm up sets.


leaning out, strength holding strong

Appreciate the support

 

[Ohdamn]

Lower

• Seated Hip Adduction
  • Warm-ups: 25×15, 35×12, 55×10
  • Working: 2×12–15 @ 80 kg

• Standing Calf Raise
  • Warm-ups: 80×15, 140×12, 200×10
  • Working: 2×12–15 @ 300 kg

• Seated Leg Extension
  • Warm-ups: 30×15, 50×12, 65×10
  • Working: 2×15 @ 80 kg

• Hack Squat
  • Warm-ups: 60×12, 120×8, 180×5, 210×3
  • Working: 2×8–12 @ 250 kg

• Standing Unilateral Leg Curl
  • Warm-ups: 12×15, 18×12, 24×10 (per leg)
  • Working: 2×15 @ 30 kg (per leg)

• Barbell Romanian Deadlift
  • Warm-ups: bar×12, 60×8, 100×5, 115×3
  • Working: 2×8–12 @ 120 kg
  (kept it light,rather be safe than sorry with these)

Solid session overall. Everything moved well, and left the RDLs conservative.

 

[LevButlerov]

Lower

• Seated Hip Adduction
  • Warm-ups: 25×15, 35×12, 55×10
  • Working: 2×12–15 @ 80 kg

• Standing Calf Raise
  • Warm-ups: 80×15, 140×12, 200×10
  • Working: 2×12–15 @ 300 kg

• Seated Leg Extension
  • Warm-ups: 30×15, 50×12, 65×10
  • Working: 2×15 @ 80 kg

• Hack Squat
  • Warm-ups: 60×12, 120×8, 180×5, 210×3
  • Working: 2×8–12 @ 250 kg

• Standing Unilateral Leg Curl
  • Warm-ups: 12×15, 18×12, 24×10 (per leg)
  • Working: 2×15 @ 30 kg (per leg)

• Barbell Romanian Deadlift
  • Warm-ups: bar×12, 60×8, 100×5, 115×3
  • Working: 2×8–12 @ 120 kg
  (kept it light,rather be safe than sorry with these)

Solid session overall. Everything moved well, and left the RDLs conservative.

Strong lower day, everything’s right where it should be. The 250 kg hacks for clean reps after that warm-up ladder show power’s building fast, and keeping RDLs at 120 kg was the right call if you’re managing fatigue. Don't overdo it

 

[Noah Wixx]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

Great session

 

[Ohdamn]

@Anabolic Advancements best oils I’ve used and the hgh is giving me amazing sleep and recovery

Non fasted weight 113 kgs

Push

Exercise	Sets x Reps	Weight Range (kg)
Barbell Bench Press	2x5–8	180 kg
Pec deck Chest Fly	2x12–15	100 kg
Plate Loaded Incline Press	2x12–15	100–140 kg
Dumbbell Lateral Raise	2x12–15	20 kg per dumbbell
Plate loaded Seated Overhead Press	2x8–12	160 kg

warm-up to hit 180 kg:

•Barbell only (20 kg) – 15–20 reps​

•60 kg – 10 reps​

•100 kg – 6 reps​

•120 kg – 4 reps​

•140 kg – 3 reps​

•160 kg – 1–2 reps throw belt on ​

•180 kg – working sets for 5-8 reps​

Focused on slower form.
Tried the belt but I don’t think it helped much or wasn’t set up right.

I added another set at 140 kilos for 15 reps

Video: second set bench press

 

[LevButlerov]

@Anabolic Advancements best oils I’ve used and the hgh is giving me amazing sleep and recovery

Non fasted weight 113 kgs

Push

Exercise	Sets x Reps	Weight Range (kg)
Barbell Bench Press	2x5–8	180 kg
Pec deck Chest Fly	2x12–15	100 kg
Plate Loaded Incline Press	2x12–15	100–140 kg
Dumbbell Lateral Raise	2x12–15	20 kg per dumbbell
Plate loaded Seated Overhead Press	2x8–12	160 kg

warm-up to hit 180 kg:

•Barbell only (20 kg) – 15–20 reps​

•60 kg – 10 reps​

•100 kg – 6 reps​

•120 kg – 4 reps​

•140 kg – 3 reps​

•160 kg – 1–2 reps throw belt on ​

•180 kg – working sets for 5-8 reps​

Focused on slower form.
Tried the belt but I don’t think it helped much or wasn’t set up right.

I added another set at 140 kilos for 15 reps

Video: second set bench press

Strong push session, 180kg bench for clean reps while cutting shows serious strength. The 140kg back-off set for 15 was a great call to chase volume without losing form. HGH clearly doing its job with recovery if you’re moving that much weight smoothly.