Approved Log Growth Phase - Testosterone, Equipoise, Anavar Cycle Journal

[Sassy Rep]

Calories are bumped up to 4250 on training days, 3750 on rest days.

Here’s the updated breakdown


Meal 1

• Oats – 80g
• Protein Powder – 45g
• Oat Milk – 230ml
• Dark Chocolate – 10g
• Blueberries – 160g
• Honey – 45g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 45g
• Banana – 140g
• Granola – 53g
• Nutella – 20g
• Honey – 30g
• Frozen Raspberries - 75g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 5x daily
• Strawberry Jam - 175g

Protein - 259
Carbs - 651
Fats - 69

Minimum 5L water per day

Carbs are doing there thang

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

Your food intake looks good. I don't image you have any digestion issues.
Cardio ticking along without going over the top .

 

[Tomza]

Your food intake looks good. I don't image you have any digestion issues.
Cardio ticking along without going over the top .

No issues at all brother, hope it stays that way

 

[Mobster]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

Good solid session

 

[stevesmi]

Thanks brother, really trying to focus on form and time under tension in this growth phase - feel as if my ego has gotten in the way a bit. Have dropped in strength due to that but am feeling each set a lot more

yeah putting stress on the muscles makes them stronger. but not too much or you end up injured. its a fine line

 

[2Thick]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

seated incline dumbbell curl and standing calf raise. cardio is also on point. nice session can't fault anything! @Tomza

 

[Tricks666]

Killer physique brother.

 

[Ulter]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

Nice job on this, man. I like how you're taking time to warm up on each exercise. @Tomza You really take this seriously and I love the close grip training as well.

 

[ceo]

Thanks brother, really trying to focus on form and time under tension in this growth phase - feel as if my ego has gotten in the way a bit. Have dropped in strength due to that but am feeling each set a lot more

@Tomza Bros. You know how it goes in this game, whether it's football or basketball or any sport or whether it's weight training, when the ego gets too big, the ego will end up binding you in the ass.

 

[ROIDDERS]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

this one is sweet! i love the training you are doing on this. lots of good exercises @Tomza

 

[Tomza]

Check in this morning, coach is upping calories because he wants some more weight gain, currently sitting at 91kg fasted in the morning. We’re also in talks about starting lantus for the first time - so stay tuned for that .

Calories are bumped up to 4500 on training days, 4000 on rest days.

Here’s the updated breakdown


Meal 1

• Oats – 80g
• Protein Powder – 45g
• Oat Milk – 230ml
• Dark Chocolate – 10g
• Blueberries – 160g
• Honey – 45g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 45g
• Banana – 140g
• Granola – 53g
• Nutella – 20g
• Honey – 30g
• Frozen Raspberries - 75g

Snacks

• LCM Bars – 1x
• Rice Cakes - 5x
• Strawberry Jam - 175g
• Bagel - 1x
• Strawberry Jam - 30g

Protein - 269
Carbs - 701
Fats - 60

Minimum 5L water per day

Photo is Lunch

 

[Sassy Rep]

Check in this morning, coach is upping calories because he wants some more weight gain, currently sitting at 91kg fasted in the morning. We’re also in talks about starting lantus for the first time - so stay tuned for that .

Calories are bumped up to 4500 on training days, 4000 on rest days.

Here’s the updated breakdown


Meal 1

• Oats – 80g
• Protein Powder – 45g
• Oat Milk – 230ml
• Dark Chocolate – 10g
• Blueberries – 160g
• Honey – 45g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 45g
• Banana – 140g
• Granola – 53g
• Nutella – 20g
• Honey – 30g
• Frozen Raspberries - 75g

Snacks

• LCM Bars – 1x
• Rice Cakes - 5x
• Strawberry Jam - 175g
• Bagel - 1x
• Strawberry Jam - 30g

Protein - 269
Carbs - 701
Fats - 60

Minimum 5L water per day

Photo is Lunch

Let's see what happens now with the extra cals bro

 

[ballin2504]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

@Tomza great work big fella! You’re doing great

 

[Tomza]

@Tomza great work big fella! You’re doing great

Thanks legend

 

[Tomza]

Let's see what happens now with the extra cals bro

Keen to see how much tissue I can put on, first time comp might be on the cards for next year!

 

[LevButlerov]

Check in this morning, coach is upping calories because he wants some more weight gain, currently sitting at 91kg fasted in the morning. We’re also in talks about starting lantus for the first time - so stay tuned for that .

Calories are bumped up to 4500 on training days, 4000 on rest days.

Here’s the updated breakdown


Meal 1

• Oats – 80g
• Protein Powder – 45g
• Oat Milk – 230ml
• Dark Chocolate – 10g
• Blueberries – 160g
• Honey – 45g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 45g
• Banana – 140g
• Granola – 53g
• Nutella – 20g
• Honey – 30g
• Frozen Raspberries - 75g

Snacks

• LCM Bars – 1x
• Rice Cakes - 5x
• Strawberry Jam - 175g
• Bagel - 1x
• Strawberry Jam - 30g

Protein - 269
Carbs - 701
Fats - 60

Minimum 5L water per day

Photo is Lunch

You’re filling out well at 91 kg and the meal plan looks clean even with the bump to 4500 cals. Good move by the coach to push growth before adding insulin

 

[Tomza]

You’re filling out well at 91 kg and the meal plan looks clean even with the bump to 4500 cals. Good move by the coach to push growth before adding insulin

Curious to see how I go with it, more of a ancillary med to take some stress off the pancreas while carbs are being pushed up

 

[LevButlerov]

Curious to see how I go with it, more of a ancillary med to take some stress off the pancreas while carbs are being pushed up

if you add some berberine to start and ala might help you slide into insulin later @Tomza

 

[Tomza]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

 

[LevButlerov]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

You look good in the pics, big frame and legs vascular. 300kg press and 40kg RDLs locked the lower work in heavy.

Smart move dropping stims to fix sleep, that’ll help recovery fast.

 

[Tomza]

You look good in the pics, big frame and legs vascular. 300kg press and 40kg RDLs locked the lower work in heavy.

Smart move dropping stims to fix sleep, that’ll help recovery fast.

Thanks brother. Hoping it will help

 

[LevButlerov]

Thanks brother. Hoping it will help

it will for sure

 

[Flyingandrei]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

Diced now

 

[Tomza]

Diced now

Thanks legend, Time for some more size

 

[Mobster]

Nice weights on legs

 

[stevesmi]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

@Tomza good work on the leg press and lying hamstring curl. that is what we like to see! and great job also on the warm ups!

 

[ceo]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

bros evo family proud of you. you blasting the iron like a champion. keep the strong hamstring curl workouts ! @Tomza

 

[Tomza]

@Tomza good work on the leg press and lying hamstring curl. that is what we like to see! and great job also on the warm ups!

Thanks legend, legs are getting there!

 

[Tomza]

bros evo family proud of you. you blasting the iron like a champion. keep the strong hamstring curl workouts ! @Tomza

Thanks brother, feeling the support from the evo boys

 

[Ulter]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

EVO family is impressed as usual @Tomza This is a dedicated workout. Just make sure you get your sleep improved. You need good sleep to be able to hit the iron hard the next day.

 

[Tomza]

EVO family is impressed as usual @Tomza This is a dedicated workout. Just make sure you get your sleep improved. You need good sleep to be able to hit the iron hard the next day.

Couldn’t agree more! Trying different things at the moment to try and get better sleep, it’s been a battle but hopefully with the adjustments it all works itself out

 

[2Thick]

Thanks brother. Hoping it will help

@Tomza dropping stims is all about being clean. when you sleep you don't want anything that will mess with it. you want to sleep clean!

 

[ROIDDERS]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

You've got some amazing vascularity in those legs. Those muscles are popping out like crazy. You won't go wrong. @Tomza

 

[RoySimpson]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

@Tomza solid lower body day right here!

 

[ceo]

Thanks brother, feeling the support from the evo boys

bros EVO family respect

 

[ballin2504]

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

@Tomza quality update brother. Loving the log

 

[Tomza]

@Tomza quality update brother. Loving the log

Thanks brother, plenty more to come

 

[LevButlerov]

Thanks brother, plenty more to come

pump it

 

[Tomza]

Session 2 – Back, Biceps & Calves


Rope Cable Face Pull

Warm-Up: 12.5 kg × 12

Working Sets: 30 kg × 12 | 28.75 kg × 12 | 25 kg × 19



Chest-Supported T-Bar Row (Iso-Lateral)

Warm-Up: 15 kg × 12

Working Sets: 35 kg × 8 | 10 kg × 12



Close-Grip Seated Cable Row

Working Sets: 52.5 kg × 9 | 37.5 kg × 13



Straight Arm Cable Pulldown

Working Sets: 21.25 kg × 9 | 15 kg × 18



Cable EZ Bar Curl

Working Sets: 40 kg × 7 | 30 kg × 8 | 17.5 kg × 13



Dumbbell Hammer Curl

Working Sets: 17.5 kg × 8 | 15 kg × 8 | 12.5 kg × 9



Smith Machine Calf Raise

Working Sets: 60 kg × 17 | 40 kg × 17 | 30 kg × 15


Finisher

15 mins on seated bike — avg HR: 134 bpm





Back and biceps were torched today — killer pump to finish!

 

[LevButlerov]

Session 2 – Back, Biceps & Calves


Rope Cable Face Pull

Warm-Up: 12.5 kg × 12

Working Sets: 30 kg × 12 | 28.75 kg × 12 | 25 kg × 19



Chest-Supported T-Bar Row (Iso-Lateral)

Warm-Up: 15 kg × 12

Working Sets: 35 kg × 8 | 10 kg × 12



Close-Grip Seated Cable Row

Working Sets: 52.5 kg × 9 | 37.5 kg × 13



Straight Arm Cable Pulldown

Working Sets: 21.25 kg × 9 | 15 kg × 18



Cable EZ Bar Curl

Working Sets: 40 kg × 7 | 30 kg × 8 | 17.5 kg × 13



Dumbbell Hammer Curl

Working Sets: 17.5 kg × 8 | 15 kg × 8 | 12.5 kg × 9



Smith Machine Calf Raise

Working Sets: 60 kg × 17 | 40 kg × 17 | 30 kg × 15


Finisher

15 mins on seated bike — avg HR: 134 bpm





Back and biceps were torched today — killer pump to finish!

Lean abs and big arms in those pics, you’re looking strong. @Tomza big pump there!

Back and biceps work looks sharp, your volume is what I like, many high rep sets!

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

 

[Pigsy]

Lean abs and big arms in those pics, you’re looking strong. @Tomza big pump there!

Back and biceps work looks sharp, your volume is what I like, many high rep sets!

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

Had a very good frame on him brother

 

[Sassy Rep]

.

Session 3 – Lower Body Focus


Leg Raises

Working Sets: 20 reps | 19 reps | 14 reps



Leg Extension

Warm-Ups: 61 kg × 15 | 82 kg × 12

Working Sets: 104 kg × 10 | 105.5 kg × 14



Leg Press

Working Sets: 300 kg × 9 | 230 kg × 15



Lying Hamstring Curl

Working Sets: 81 kg × 9 | 62.5 kg × 11 | 48.5 kg × 10


Dumbbell Romanian Deadlift

Working Sets: 40 kg × 10 | 32.5 kg × 11


Hip Adductor Machine

Working Sets: 127.5 kg × 10 | 87.5 kg × 14


Feeling the burn through every set today — legs were cooked by the end

Really trying to emphasise slow and controlled movement throughout the session.

Have dropped the stim pre workout as I’m having some issues with sleep, so hopefully that works itself out

Legs coming in well

 

[Sassy Rep]

Session 2 – Back, Biceps & Calves


Rope Cable Face Pull

Warm-Up: 12.5 kg × 12

Working Sets: 30 kg × 12 | 28.75 kg × 12 | 25 kg × 19



Chest-Supported T-Bar Row (Iso-Lateral)

Warm-Up: 15 kg × 12

Working Sets: 35 kg × 8 | 10 kg × 12



Close-Grip Seated Cable Row

Working Sets: 52.5 kg × 9 | 37.5 kg × 13



Straight Arm Cable Pulldown

Working Sets: 21.25 kg × 9 | 15 kg × 18



Cable EZ Bar Curl

Working Sets: 40 kg × 7 | 30 kg × 8 | 17.5 kg × 13



Dumbbell Hammer Curl

Working Sets: 17.5 kg × 8 | 15 kg × 8 | 12.5 kg × 9



Smith Machine Calf Raise

Working Sets: 60 kg × 17 | 40 kg × 17 | 30 kg × 15


Finisher

15 mins on seated bike — avg HR: 134 bpm





Back and biceps were torched today — killer pump to finish!

Getting the pump is always good to hear

 

[vanlife_gymbum]

Pics look awesome bro, nice work!!

 

[Allupfromhere]

Session 2 – Back, Biceps & Calves


Rope Cable Face Pull

Warm-Up: 12.5 kg × 12

Working Sets: 30 kg × 12 | 28.75 kg × 12 | 25 kg × 19



Chest-Supported T-Bar Row (Iso-Lateral)

Warm-Up: 15 kg × 12

Working Sets: 35 kg × 8 | 10 kg × 12



Close-Grip Seated Cable Row

Working Sets: 52.5 kg × 9 | 37.5 kg × 13



Straight Arm Cable Pulldown

Working Sets: 21.25 kg × 9 | 15 kg × 18



Cable EZ Bar Curl

Working Sets: 40 kg × 7 | 30 kg × 8 | 17.5 kg × 13



Dumbbell Hammer Curl

Working Sets: 17.5 kg × 8 | 15 kg × 8 | 12.5 kg × 9



Smith Machine Calf Raise

Working Sets: 60 kg × 17 | 40 kg × 17 | 30 kg × 15


Finisher

15 mins on seated bike — avg HR: 134 bpm





Back and biceps were torched today — killer pump to finish!

Fuck brother midsection is fucking tight bro and still lookinh thick everywhere else. Fuck your moving now

 

[BeMe]

Session 2 – Back, Biceps & Calves


Rope Cable Face Pull

Warm-Up: 12.5 kg × 12

Working Sets: 30 kg × 12 | 28.75 kg × 12 | 25 kg × 19



Chest-Supported T-Bar Row (Iso-Lateral)

Warm-Up: 15 kg × 12

Working Sets: 35 kg × 8 | 10 kg × 12



Close-Grip Seated Cable Row

Working Sets: 52.5 kg × 9 | 37.5 kg × 13



Straight Arm Cable Pulldown

Working Sets: 21.25 kg × 9 | 15 kg × 18



Cable EZ Bar Curl

Working Sets: 40 kg × 7 | 30 kg × 8 | 17.5 kg × 13



Dumbbell Hammer Curl

Working Sets: 17.5 kg × 8 | 15 kg × 8 | 12.5 kg × 9



Smith Machine Calf Raise

Working Sets: 60 kg × 17 | 40 kg × 17 | 30 kg × 15


Finisher

15 mins on seated bike — avg HR: 134 bpm





Back and biceps were torched today — killer pump to finish!

Nice training session bro. You're super shredded and arms are looking massive. Great work

 

[LevButlerov]

Had a very good frame on him brother

For sure

 

[Tomza]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

 

[LevButlerov]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

Breakfast sounds hot and clean, cinnamon kick is a good touch @Tomza

Good to hear the bloodwork came back solid even after 30 weeks on, those ALT and AST spikes from training make sense and your kidney markers sound fine given the muscle mass. How about e2 I dont see it?

 

[Tomza]

Breakfast sounds hot and clean, cinnamon kick is a good touch @Tomza

Good to hear the bloodwork came back solid even after 30 weeks on, those ALT and AST spikes from training make sense and your kidney markers sound fine given the muscle mass. How about e2 I dont see it?

Will be getting my usual full panel in the coming weeks, these were just ordered by my doctor due to my lack of sleep so I guess they’re just what she thought could be related to that.

 

[LevButlerov]

Will be getting my usual full panel in the coming weeks, these were just ordered by my doctor due to my lack of sleep so I guess they’re just what she thought could be related to that.

lets see what the bloods say

 

[Mobster]

I'd suggest any 'off meals' need to be, as you also suggest, just more of the cleaner meals.

Else wise it's a food specific thing or the idea of a food (cake for example)

 

[stevesmi]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

@Tomza looking good man! The sentiment is always a good addition. Cinnamon has a lot of health benefits. Anyone can look that up but it really is true. One of the best spices out there.

 

[ceo]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

bros not bad on this one. i don't know if the AST/ALT gonna get that much effected after training. very possible, always thought that was kidney #'s @Tomza

 

[Ulter]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

That's a nice little treat you put together there. @Tomza Food looks outstanding. I really like the yogurt.

 

[2Thick]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

@Tomza yeah its pretty normal to have organs off as a lifter. i've seen lots of worse news on that. its all about balance and making sure you don't over do it too much

 

[ROIDDERS]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

this is gonna be a nice test to see how your organs react as time goes by. its good info on how training can throw off some bloods numbers. being dehydrated can do the same thing. @Tomza

 

[ballin2504]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

@Tomza glad to hear the blood work is all good to go man. You’re taking great care of your body. Nice work brother

 

[Tiger Salman Khan]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

@Tomza Keep up the awesome work bro.......

 

[Tomza]

Session 2

Rope Cable Face Pulls
• Warm-up: 12.5 kg × 12 reps
• Working Sets: 32.5 kg × 13 reps - 32.5 kg × 10 reps - 25 kg × 20 reps

Chest Supported T-Bar Row (Iso-Lateral)
• Warm-up: 15 kg × 12 reps
• Working Sets: 35 kg × 9 reps - 10 kg × 14 reps

Close-Grip Seated Cable Row
• Working Sets: 52.5 kg × 12 reps - 37.5 kg × 15 reps

Straight-Arm Cable Pulldown
• Working Sets: 21.25 kg × 11 reps - 15 kg × 19 reps

Cable EZ Bar Curl
• Working Sets: 36.25 kg × 10 reps - 30 kg × 9 reps - 17.5 kg × 14 reps

Dumbbell Hammer Curl
• Working Sets: 17.5 kg × 7 reps - 15 kg × 10 reps - 12.5 kg × 12 reps

Smith Machine Calf Raise
• Working Sets: 60 kg × 18 reps - 40 kg × 17 reps - 30 kg × 15 reps

Finisher: StairMaster
• 15 minutes - Avg HR: 132 bpm

Sitting at 92.9kg this morning. Strength is increasing and still focusing on form and controlled movements. Photo is from today

 

[Sassy Rep]

Today’s breakfast was on fire! Added some cinnamon for that extra kick and I’m absolutely loving the foods I’m eating right now.

Quick update —

I’m having an off-plan meal once a week, but honestly, I’m craving my on-plan meals even more (just in bigger portions). Habits have changed, and the hard work is really paying off.


Recently, I had some minor bloodwork done while seeing a doctor about my sleep. Not everything was ordered that I’d normally get, but I’m really impressed with the numbers I received. I’ve been on cycle for around 30 weeks now, so you’d expect some things to be out of range, but surprisingly, everything looks great!

You’ll notice my ALT and AST levels are elevated — that’s because I trained the night before the blood test (didn’t expect bloods to be taken at this appointment), so those spikes are explained by high-intensity training close to when the blood was drawn. Also eGFR levels have always dipped as it’s a shitty test for people with higher than average muscle mass - cystatin C test would be needed to properly guage kidney health but I have no doubts they’d be fine based of my urea and creatinine levels being in check.

Session 2

Rope Cable Face Pulls
• Warm-up: 12.5 kg × 12 reps
• Working Sets: 32.5 kg × 13 reps - 32.5 kg × 10 reps - 25 kg × 20 reps

Chest Supported T-Bar Row (Iso-Lateral)
• Warm-up: 15 kg × 12 reps
• Working Sets: 35 kg × 9 reps - 10 kg × 14 reps

Close-Grip Seated Cable Row
• Working Sets: 52.5 kg × 12 reps - 37.5 kg × 15 reps

Straight-Arm Cable Pulldown
• Working Sets: 21.25 kg × 11 reps - 15 kg × 19 reps

Cable EZ Bar Curl
• Working Sets: 36.25 kg × 10 reps - 30 kg × 9 reps - 17.5 kg × 14 reps

Dumbbell Hammer Curl
• Working Sets: 17.5 kg × 7 reps - 15 kg × 10 reps - 12.5 kg × 12 reps

Smith Machine Calf Raise
• Working Sets: 60 kg × 18 reps - 40 kg × 17 reps - 30 kg × 15 reps

Finisher: StairMaster
• 15 minutes - Avg HR: 132 bpm

Sitting at 92.9kg this morning. Strength is increasing and still focusing on form and controlled movements. Photo is from today

Keep pushing mate

 

[LevButlerov]

Session 2

Rope Cable Face Pulls
• Warm-up: 12.5 kg × 12 reps
• Working Sets: 32.5 kg × 13 reps - 32.5 kg × 10 reps - 25 kg × 20 reps

Chest Supported T-Bar Row (Iso-Lateral)
• Warm-up: 15 kg × 12 reps
• Working Sets: 35 kg × 9 reps - 10 kg × 14 reps

Close-Grip Seated Cable Row
• Working Sets: 52.5 kg × 12 reps - 37.5 kg × 15 reps

Straight-Arm Cable Pulldown
• Working Sets: 21.25 kg × 11 reps - 15 kg × 19 reps

Cable EZ Bar Curl
• Working Sets: 36.25 kg × 10 reps - 30 kg × 9 reps - 17.5 kg × 14 reps

Dumbbell Hammer Curl
• Working Sets: 17.5 kg × 7 reps - 15 kg × 10 reps - 12.5 kg × 12 reps

Smith Machine Calf Raise
• Working Sets: 60 kg × 18 reps - 40 kg × 17 reps - 30 kg × 15 reps

Finisher: StairMaster
• 15 minutes - Avg HR: 132 bpm

Sitting at 92.9kg this morning. Strength is increasing and still focusing on form and controlled movements. Photo is from today

You look ripped in the pic, abs lean and arms huge with clear shape.
The 92kg holding strong and strength rising!

 

[Tomza]

Can’t stress how much I love this meal. On a 4 day holiday at the moment so I’m doing the best I can while enjoying a little break. Check in will be Monday, hopefully have some more updates for you all

 

[LevButlerov]

Can’t stress how much I love this meal. On a 4 day holiday at the moment so I’m doing the best I can while enjoying a little break. Check in will be Monday, hopefully have some more updates for you all

thats one of those awesome meals we all love to have @Tomza
waiting for you to be back

 

[Tomza]

Back from a short holiday, lads — fresh into my second 12-week block. Training sessions have switched up a bit with a few extra sets and some movements rotated in to bring up a couple of lagging areas


Bodyweight is sitting around 94kg after a few days of holiday indulgence but it’s already coming back down now that routine is locked back in.

Also photos are just before going away for my 12 week check in.





Today’s Session


Session Summary – Legs




Standing Calf Raise
• Warm-up: 30kg × 12

• 80kg × 13
• 80kg × 12
• 50kg × 18


Hip Adductor
• 130kg × 10
• 115kg × 13


Leg Extension
• 148kg × 11
• 131kg × 12
• 131kg × 10


Leg Press
• 260kg × 11
• 240kg × 13
• 210kg × 11


Lying Hamstring Curl
• 81kg × 8
• 58kg × 12
• 53kg × 9


Dumbbell RDL
• 37.5kg × 9
• 27.5kg × 12


Another solid leg day locked in ️

 

[LevButlerov]

Back from a short holiday, lads — fresh into my second 12-week block. Training sessions have switched up a bit with a few extra sets and some movements rotated in to bring up a couple of lagging areas


Bodyweight is sitting around 94kg after a few days of holiday indulgence but it’s already coming back down now that routine is locked back in.

Also photos are just before going away for my 12 week check in.





Today’s Session


Session Summary – Legs




Standing Calf Raise
• Warm-up: 30kg × 12

• 80kg × 13
• 80kg × 12
• 50kg × 18


Hip Adductor
• 130kg × 10
• 115kg × 13


Leg Extension
• 148kg × 11
• 131kg × 12
• 131kg × 10


Leg Press
• 260kg × 11
• 240kg × 13
• 210kg × 11


Lying Hamstring Curl
• 81kg × 8
• 58kg × 12
• 53kg × 9


Dumbbell RDL
• 37.5kg × 9
• 27.5kg × 12


Another solid leg day locked in ️

Good back and chest in the pic with wide lats and the shape looks tight.
Legs moved well today!
148kg extensions and the 260kg leg press hitting hard after the holiday
grinding back fast!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

Back from a short holiday, lads — fresh into my second 12-week block. Training sessions have switched up a bit with a few extra sets and some movements rotated in to bring up a couple of lagging areas


Bodyweight is sitting around 94kg after a few days of holiday indulgence but it’s already coming back down now that routine is locked back in.

Also photos are just before going away for my 12 week check in.





Today’s Session


Session Summary – Legs




Standing Calf Raise
• Warm-up: 30kg × 12

• 80kg × 13
• 80kg × 12
• 50kg × 18


Hip Adductor
• 130kg × 10
• 115kg × 13


Leg Extension
• 148kg × 11
• 131kg × 12
• 131kg × 10


Leg Press
• 260kg × 11
• 240kg × 13
• 210kg × 11


Lying Hamstring Curl
• 81kg × 8
• 58kg × 12
• 53kg × 9


Dumbbell RDL
• 37.5kg × 9
• 27.5kg × 12


Another solid leg day locked in ️

Solid looking 94kg man, real impressive, really good leg work too, I actually have started to prefer the DB Rdl

 

[Tomza]

Good back and chest in the pic with wide lats and the shape looks tight.
Legs moved well today!
148kg extensions and the 260kg leg press hitting hard after the holiday
grinding back fast!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

This new update to my sessions means more sets to bring everything up and I’m fucking feeling it

 

[Tomza]

Solid looking 94kg man, real impressive, really good leg work too, I actually have started to prefer the DB Rdl

Thanks brother, still implement the barbell variation on my second leg day. Do feel it a lot more in my lower back with the DB but I’m working on my form

 

[R.AP]

Back from a short holiday, lads — fresh into my second 12-week block. Training sessions have switched up a bit with a few extra sets and some movements rotated in to bring up a couple of lagging areas


Bodyweight is sitting around 94kg after a few days of holiday indulgence but it’s already coming back down now that routine is locked back in.

Also photos are just before going away for my 12 week check in.





Today’s Session


Session Summary – Legs




Standing Calf Raise
• Warm-up: 30kg × 12

• 80kg × 13
• 80kg × 12
• 50kg × 18


Hip Adductor
• 130kg × 10
• 115kg × 13


Leg Extension
• 148kg × 11
• 131kg × 12
• 131kg × 10


Leg Press
• 260kg × 11
• 240kg × 13
• 210kg × 11


Lying Hamstring Curl
• 81kg × 8
• 58kg × 12
• 53kg × 9


Dumbbell RDL
• 37.5kg × 9
• 27.5kg × 12


Another solid leg day locked in ️

Bro I LOVE this training structure. Isolated movements before compounds, always. You do your own programming?

@LevButlerov

 

[Tomza]

Bro I LOVE this training structure. Isolated movements before compounds, always. You do your own programming?

@LevButlerov

I don’t, I have a uk based coach who does all my programming - really happy with the structure and everything else he’s been doing for me

 

[R.AP]

I don’t, I have a uk based coach who does all my programming - really happy with the structure and everything else he’s been doing for me

The guy does awesome.

 

[LevButlerov]

I don’t, I have a uk based coach who does all my programming - really happy with the structure and everything else he’s been doing for me

You should talk to @R.AP to coach you @Tomza he's legit and in AU a real EVO brother!

 

[Tomza]

You should talk to @R.AP to coach you @Tomza he's legit and in AU a real EVO brother!

Definitely a possibility for the future, but in saying that I’m staying loyal to the coach I have at the moment - couldn’t be happier with the progress I’ve seen with him

 

[LevButlerov]

Definitely a possibility for the future, but in saying that I’m staying loyal to the coach I have at the moment - couldn’t be happier with the progress I’ve seen with him

Fair lets roll hard @Tomza

 

[Tomza]

Into this second 12 week block, increasing sets and a few other changes. Food is still sitting at 4500 calories on training days and 4000 on rest days - expecting another increase in the coming weeks. one of my favourite meals, loving everything so far .

 

[Allupfromhere]

Into this second 12 week block, increasing sets and a few other changes. Food is still sitting at 4500 calories on training days and 4000 on rest days - expecting another increase in the coming weeks. one of my favourite meals, loving everything so far .

Bro that looks like a desert

 

[LevButlerov]

Into this second 12 week block, increasing sets and a few other changes. Food is still sitting at 4500 calories on training days and 4000 on rest days - expecting another increase in the coming weeks. one of my favourite meals, loving everything so far .

Food looks good meals clean! @Tomza increasing sets by how much?

 

[Tomza]

Food looks good meals clean! @Tomza increasing sets by how much?

Adding 1 set to most exercises, so a total of 3 sets - feeling really good besides being a bit more sore the day after, but that’s part of growing

 

[LevButlerov]

Adding 1 set to most exercises, so a total of 3 sets - feeling really good besides being a bit more sore the day after, but that’s part of growing

I want to see you grow lets add more food!

 

[Tomza]

I want to see you grow lets add more food!

I'm ready brother, we'll see how we go with this growth phase

 

[LevButlerov]

I'm ready brother, we'll see how we go with this growth phase

EVO family support

 

[Minibot]

Looking lean and mean brother!

Following along ti see how much you can grow! LFG 100KGS

 

[Tomza]

Looking lean and mean brother!

Following along ti see how much you can grow! LFG 100KGS

Thanks brother, keen to see it also

 

[Tomza]

Happy Saturday fellas! Sorry for the inactivity—been floored by the flu and couldn't even drag myself out of bed.

Back at it now though! Hit legs today and this block is absolutely kicking my ass .

Weighing in at 92.5kg this morning —that's a solid 5kg gain since my cut! Today's Leg Session

Standing Calf Raise

Warm-ups: 55x12, 75x10

Working: 115x13, 110x12, 85x16

Hip Abductor Machine

Warm-ups: 40x12, 60x10

Working: 85x14, 80x16

Seated Hamstring Curl

Warm-up: 68x12

Working: 115x8, 87x14, 82x11

Barbell Romanian Deadlift

Warm-up: 40x12

Working: 110x11, 80x13

Smith Machine Split Squat

Warm-up: 20x12

Working: 45x10, 35x13

Hack Squat

Warm-up: 30x12

Working: 115x7, 90x12, 80x10

 

[LevButlerov]

Happy Saturday fellas! Sorry for the inactivity—been floored by the flu and couldn't even drag myself out of bed.

Back at it now though! Hit legs today and this block is absolutely kicking my ass .

Weighing in at 92.5kg this morning —that's a solid 5kg gain since my cut! Today's Leg Session

Standing Calf Raise

Warm-ups: 55x12, 75x10

Working: 115x13, 110x12, 85x16

Hip Abductor Machine

Warm-ups: 40x12, 60x10

Working: 85x14, 80x16

Seated Hamstring Curl

Warm-up: 68x12

Working: 115x8, 87x14, 82x11

Barbell Romanian Deadlift

Warm-up: 40x12

Working: 110x11, 80x13

Smith Machine Split Squat

Warm-up: 20x12

Working: 45x10, 35x13

Hack Squat

Warm-up: 30x12

Working: 115x7, 90x12, 80x10

Lean abs and big shoulders in the pic 110kg RDL plus the 115kg hack squat pushing max even sick!

 

[Tomza]

Lean abs and big shoulders in the pic 110kg RDL plus the 115kg hack squat pushing max even sick!

Man I was feeling it on the hack squat at the end, I usually aim for minimum 8 reps, but it literally nearly folded me in half

 

[LevButlerov]

Man I was feeling it on the hack squat at the end, I usually aim for minimum 8 reps, but it literally nearly folded me in half

you went hardcore

 

[waggat]

Happy Saturday fellas! Sorry for the inactivity—been floored by the flu and couldn't even drag myself out of bed.

Back at it now though! Hit legs today and this block is absolutely kicking my ass .

Weighing in at 92.5kg this morning —that's a solid 5kg gain since my cut! Today's Leg Session

Standing Calf Raise

Warm-ups: 55x12, 75x10

Working: 115x13, 110x12, 85x16

Hip Abductor Machine

Warm-ups: 40x12, 60x10

Working: 85x14, 80x16

Seated Hamstring Curl

Warm-up: 68x12

Working: 115x8, 87x14, 82x11

Barbell Romanian Deadlift

Warm-up: 40x12

Working: 110x11, 80x13

Smith Machine Split Squat

Warm-up: 20x12

Working: 45x10, 35x13

Hack Squat

Warm-up: 30x12

Working: 115x7, 90x12, 80x10

Hey mate just found your log. Looking really good hey! How tall are you? Workouts and meals look .

 

[Tomza]

Hey mate just found your log. Looking really good hey! How tall are you? Workouts and meals look .

Hey Brother, happy to have you here. I'm 186cm

 

[Tomza]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

 

[LevButlerov]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

Good session @Tomza that calf in the pic looks thick and vascular!
90kg and 55kg work hitting clean
Keep pushing leg press and RDL load next time too

 

[Mobster]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

Weights in kilos?

 

[stevesmi]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

@Tomza the leg press and lying hamstring curls are impressive! the dumbbell romanian deadlifts as well are good stuff. i like the hard training

 

[Ulter]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

another good job on this training. the leg press is on point. and so is the lying hamstring curls! @Tomza

 

[ceo]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

Was amazing job on the leg n lying hamstring curls. @Tomza Also Romanian deadlifts look great. That's the way to put it together.

 

[ROIDDERS]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

The lying hamstring curls are very impressive, especially after you're doing your leg press. That's really good to balance things out and then finishing up with Romanian deadlifts is on fire. Wow. @Tomza

 

[2Thick]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

@Tomza I love the way you balance out your leg training. That's very important. Not only are you training your calves, but you're also doing your hips, front of your legs and back of your legs. That's very important.

 

[ballin2504]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

@Tomza way to keep after it man. You’re really killing this!

 

[Noah Wixx]

Happy Wednesday, lads!

Been grinding hard in the gym lately. Sitting at 92.3 kg this morning — weight’s been bouncing up and down a bit, and strength feels like it’s starting to plateau. Pretty sure I’ll be bumping calories after this week to keep the progress moving in the right direction.


Session 2

Standing Calf Raise

Warm-up:
• 45 × 12

Working Sets:
• 90 × 13
• 90 × 12
• 55 × 15


---

Hip Adductor Machine

Warm-up:
• 65 × 12

Working Sets:
• 137.5 × 8
• 115 × 11
• 115 × 9


---

Leg Extension

Warm-up:
• 61 × 10

Working Sets:
• 158 × 10
• 131 × 12
• 126 × 10


---

Leg Press

Working Sets:
• 270 × 11
• 240 × 14
• 210 × 13


---

Lying Hamstring Curl

Working Sets:
• 81 × 8
• 48.5 × 13
• 48.5 × 11


---

Dumbbell Romanian Deadlift

Working Sets:
• 40 × 11
• 27.5 × 14

A nice little 500 calorie bump could be beneficial start small work your way up that way you dont cause digestive stress or issues or put on to much weight to quickly.

 

[Tomza]

Happy Sunday fellas
Made a few adjustments to my nutrition this week — bumped my calories up to 4,650 on training days and 4,150 on rest days. I felt like I’d hit a bit of a plateau with both strength and bodyweight, so we’re hoping this extra fuel gives things a solid push forward

Training Day Macros:
• Protein: 260g
• Carbs: 725g
• Fat: 68g

Today's training session


Upright Cable Row

Warm-up:
• 12.5 × 12
Working Sets:
• 21.25 × 12
• 21.25 × 11
• 17.5 × 17


---

Dumbbell Bicep Curl

Warm-up:
• 5 × 12
Working Sets:
• 22.5 × 8
• 15 × 15
• 12.5 × 16


---

Seated Incline Dumbbell Curl

Working Sets:
• 17.5 × 8
• 15 × 9
• 12.5 × 12


---

Overhead Dumbbell Tricep Extension

Warm-up:
• 10 × 10
Working Sets:
• 15 × 7
• 10 × 9
• 10 × 8


---

Rope Cable Tricep Push-down

Working Sets:
• 18.75 × 11
• 18.75 × 9
• 17.5 × 12


---

EZ Bar Cable
Curl

Working Sets:
• 36.25 × 8
• 30 × 8
• 22.5 × 12