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

[LevButlerov]

@LevButlerov

cheers brother training vids are up, there will be more soon


@Allupfromhere


Appreciate it man


@ROIDDERS

Always bro, EVO fam strong



@Allupfromhere

Thanks bro! those RP sets hit good!


@BeMe

Haha I could feel tension/stretch through my chest but i had to finish it clean, thanks for watching bro!



Photo: a meal from today

Clean meal as always

 

[R.AP]

Dropping to say that this guy straight up MURDERS it. Doesn't miss. Fat loss is dramatic while strength is being maintained. Couldn't ask for more. Keep it up sir!

Love seeing the lifting videos get posted to Camp Grino. Always leaves the team impressed.

 

[Anabolic Advancements]

140kg for a RP burnout set and 15 reps. Bro your a freak hahaha 140kg is more then my top working set

The guy is wild hey

 

[Allupfromhere]

The guy is wild hey

Hahaha not wrong brother

 

[Ohdamn]

105 kg non fasted


Pull Day


1. Deadlift

• Warm-up: 60 × 10, 120 × 6, 160 × 3

• Working Sets: 2 × 6-8 @ 230 kg



2. Weighted Pull-Ups

• Warm-up: BW × 8

• Working Sets: 2 × 6 @ +25 kg



3. Seated cable row

• Warm-up: 60 × 12, 100 × 8

• Working Sets: 2 × 15-20 @ 134 kg



4. Single-Arm Dumbbell Row

• Warm-up: 15 × 12 @ 20 kg

• Working Sets: 2 × 12-15 @ 60 kg



5. Rear Delt Flye matchine

• Warm-up: 10 × 15 @ 20 kg

• Working Sets: 2 × 15–20 @ full stack



6. Hammer Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 12–15 @ 35 kg



7. Barbell Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 8–12 @ 60 kg



Ran The Rack with Dumbbell curls from 30 kg to The 10 kgs to failure

Preacher curl machine had weights already on it so i did a set of that


Video:230 kgs for 8 Reps deadlift

 

[Ohdamn]

Feeling great after the pull workout

Photo: Best one I could get

 

[BeMe]

Feeling great after the pull workout

Photo: Best one I could get

It's funny cuz your back looks great but that giant trap in the corner of the pic keeps drawing my eye lol. You're traps are insane bro. I'd wear a stringer in the middle of Canadian winter if I looked like you LOL

 

[LevButlerov]

105 kg non fasted


Pull Day


1. Deadlift

• Warm-up: 60 × 10, 120 × 6, 160 × 3

• Working Sets: 2 × 6-8 @ 230 kg



2. Weighted Pull-Ups

• Warm-up: BW × 8

• Working Sets: 2 × 6 @ +25 kg



3. Seated cable row

• Warm-up: 60 × 12, 100 × 8

• Working Sets: 2 × 15-20 @ 134 kg



4. Single-Arm Dumbbell Row

• Warm-up: 15 × 12 @ 20 kg

• Working Sets: 2 × 12-15 @ 60 kg



5. Rear Delt Flye matchine

• Warm-up: 10 × 15 @ 20 kg

• Working Sets: 2 × 15–20 @ full stack



6. Hammer Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 12–15 @ 35 kg



7. Barbell Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 8–12 @ 60 kg



Ran The Rack with Dumbbell curls from 30 kg to The 10 kgs to failure

Preacher curl machine had weights already on it so i did a set of that


Video:230 kgs for 8 Reps deadlift

Deadlift looked amazing in that video, 230 kg for 8 is pure strength and control. @Ohdamn big win!

Feeling great after the pull workout

Photo: Best one I could get

mirror back thick!

 

[Mobster]

105 kg non fasted


Pull Day


1. Deadlift

• Warm-up: 60 × 10, 120 × 6, 160 × 3

• Working Sets: 2 × 6-8 @ 230 kg



2. Weighted Pull-Ups

• Warm-up: BW × 8

• Working Sets: 2 × 6 @ +25 kg



3. Seated cable row

• Warm-up: 60 × 12, 100 × 8

• Working Sets: 2 × 15-20 @ 134 kg



4. Single-Arm Dumbbell Row

• Warm-up: 15 × 12 @ 20 kg

• Working Sets: 2 × 12-15 @ 60 kg



5. Rear Delt Flye matchine

• Warm-up: 10 × 15 @ 20 kg

• Working Sets: 2 × 15–20 @ full stack



6. Hammer Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 12–15 @ 35 kg



7. Barbell Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 8–12 @ 60 kg



Ran The Rack with Dumbbell curls from 30 kg to The 10 kgs to failure

Preacher curl machine had weights already on it so i did a set of that


Video:230 kgs for 8 Reps deadlift

230kg is getting up there for real

 

[stevesmi]

105 kg non fasted


Pull Day


1. Deadlift

• Warm-up: 60 × 10, 120 × 6, 160 × 3

• Working Sets: 2 × 6-8 @ 230 kg



2. Weighted Pull-Ups

• Warm-up: BW × 8

• Working Sets: 2 × 6 @ +25 kg



3. Seated cable row

• Warm-up: 60 × 12, 100 × 8

• Working Sets: 2 × 15-20 @ 134 kg



4. Single-Arm Dumbbell Row

• Warm-up: 15 × 12 @ 20 kg

• Working Sets: 2 × 12-15 @ 60 kg



5. Rear Delt Flye matchine

• Warm-up: 10 × 15 @ 20 kg

• Working Sets: 2 × 15–20 @ full stack



6. Hammer Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 12–15 @ 35 kg



7. Barbell Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 8–12 @ 60 kg



Ran The Rack with Dumbbell curls from 30 kg to The 10 kgs to failure

Preacher curl machine had weights already on it so i did a set of that


Video:230 kgs for 8 Reps deadlift

@Ohdamn Hammer curls and barbell curls are fantastic. Back to back to finish this off. Awesome video as well. Man that's some big weight that you're doing.

 

[2Thick]

105 kg non fasted


Pull Day


1. Deadlift

• Warm-up: 60 × 10, 120 × 6, 160 × 3

• Working Sets: 2 × 6-8 @ 230 kg



2. Weighted Pull-Ups

• Warm-up: BW × 8

• Working Sets: 2 × 6 @ +25 kg



3. Seated cable row

• Warm-up: 60 × 12, 100 × 8

• Working Sets: 2 × 15-20 @ 134 kg



4. Single-Arm Dumbbell Row

• Warm-up: 15 × 12 @ 20 kg

• Working Sets: 2 × 12-15 @ 60 kg



5. Rear Delt Flye matchine

• Warm-up: 10 × 15 @ 20 kg

• Working Sets: 2 × 15–20 @ full stack



6. Hammer Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 12–15 @ 35 kg



7. Barbell Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 8–12 @ 60 kg



Ran The Rack with Dumbbell curls from 30 kg to The 10 kgs to failure

Preacher curl machine had weights already on it so i did a set of that


Video:230 kgs for 8 Reps deadlift

hammer curls and barbell curls are outstanding @Ohdamn i love the training you are doing. and you also are pushing some big weights too

 

[Ulter]

Feeling great after the pull workout

Photo: Best one I could get

You definitely feel good but you also look good as well. I'm very proud of you man. Keep up the good work. @Ohdamn

 

[ceo]

Feeling great after the pull workout

Photo: Best one I could get

@Ohdamn Bros. You got amazing physique. Wow. Back looking absolutely chiseled. Proud of you. Keep up the good work.

 

[ROIDDERS]

105 kg non fasted


Pull Day


1. Deadlift

• Warm-up: 60 × 10, 120 × 6, 160 × 3

• Working Sets: 2 × 6-8 @ 230 kg



2. Weighted Pull-Ups

• Warm-up: BW × 8

• Working Sets: 2 × 6 @ +25 kg



3. Seated cable row

• Warm-up: 60 × 12, 100 × 8

• Working Sets: 2 × 15-20 @ 134 kg



4. Single-Arm Dumbbell Row

• Warm-up: 15 × 12 @ 20 kg

• Working Sets: 2 × 12-15 @ 60 kg



5. Rear Delt Flye matchine

• Warm-up: 10 × 15 @ 20 kg

• Working Sets: 2 × 15–20 @ full stack



6. Hammer Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 12–15 @ 35 kg



7. Barbell Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 8–12 @ 60 kg



Ran The Rack with Dumbbell curls from 30 kg to The 10 kgs to failure

Preacher curl machine had weights already on it so i did a set of that


Video:230 kgs for 8 Reps deadlift

One of the cool things about this update is how hard you are training and how much volume you're putting in. You really know how to slam the iron around. I love the barbell curls and hammer curls back to back really exhaust the muscles. @Ohdamn

 

[Ohdamn]

Inspiring videos keep it up

Clean meal as always

Dropping to say that this guy straight up MURDERS it. Doesn't miss. Fat loss is dramatic while strength is being maintained. Couldn't ask for more. Keep it up sir!

Love seeing the lifting videos get posted to Camp Grino. Always leaves the team impressed.

The guy is wild hey

Hahaha not wrong brother

It's funny cuz your back looks great but that giant trap in the corner of the pic keeps drawing my eye lol. You're traps are insane bro. I'd wear a stringer in the middle of Canadian winter if I looked like you LOL

Deadlift looked amazing in that video, 230 kg for 8 is pure strength and control. @Ohdamn big win!

mirror back thick!

230kg is getting up there for real

@Ohdamn Hammer curls and barbell curls are fantastic. Back to back to finish this off. Awesome video as well. Man that's some big weight that you're doing.

hammer curls and barbell curls are outstanding @Ohdamn i love the training you are doing. and you also are pushing some big weights too

You definitely feel good but you also look good as well. I'm very proud of you man. Keep up the good work. @Ohdamn

@Ohdamn Bros. You got amazing physique. Wow. Back looking absolutely chiseled. Proud of you. Keep up the good work.

One of the cool things about this update is how hard you are training and how much volume you're putting in. You really know how to slam the iron around. I love the barbell curls and hammer curls back to back really exhaust the muscles. @Ohdamn

Thanks so much, everyone! Really appreciate all the support and kind words. means a lot.

Glad the videos are hitting and the training comes across. That trap appreciation made me laugh, winter stringer vibes are real now!

Really enjoying pushing the weights, happy it’s inspiring and showing some results. definitely putting in the effort to keep strength and aesthetics up.


Your encouragement keeps me going

 

[Ohdamn]

Leg day yesterday 104 kg non fasted! weight is going down

2 sets each

Leg Extension(pre exhaust)


• Warm-ups: 20 ×12, 30 ×12, 50 ×12

• Working Set: 80 ×10–12


2. Back Squat


• Warm-ups: 100 ×6, 140 ×6, 180 ×6

• Working Set: 200 ×6


3. Hack Squat


• Warm-ups: 100 ×10, 140 ×10

• Working Set: 300 ×8–10


4. Romanian Deadlift


• Warm-ups: 100 ×8, 140 ×8

• Working Set: 220 × 8


5. lunges (per leg)


• Warm-ups: Bodyweight ×10, 20 ×10

• Working Set: 35 kg dumbbells ×10–12


6. single leg Leg Press machine (quad focus)


• Warm-ups: 140 ×12, 180 ×12

• Working Set: 150 kg × 20


7. Seated Leg Curl


• Warm-ups: 30 ×12, 40 ×12

• Working Set: 60 ×10–12

Video: rdl

 

[stevesmi]

Thanks so much, everyone! Really appreciate all the support and kind words. means a lot.

Glad the videos are hitting and the training comes across. That trap appreciation made me laugh, winter stringer vibes are real now!

Really enjoying pushing the weights, happy it’s inspiring and showing some results. definitely putting in the effort to keep strength and aesthetics up.


Your encouragement keeps me going

yes we need that in life!

 

[Ohdamn]

Upper workout today (should have been a rest day but I wouldn’t have had a spotter tomorrow)

2 sets each

Flat Barbell Bench Press – 4-5 reps @ 180 kg, burnout 15 reps @ 140 kg

Incline Smith Machine Press – 6–8 reps @ 140 kg

Weighted Dips – 6–8 reps @ 80 kg

Pec Deck – 15 reps @ 120 kg

Straight-Arm Pulldown – 12-15 reps @ 100 kg

Close-Grip Seated Row – 15–20 reps @ 134 kg

Cross cable tricep extension - 12-15 reps @ 40 kilos

Incline Dumbbell Curl – 10–12 reps @ 27.5 kg

Dumbbell Lateral Raise – 12 reps @ 25 kg

Video: first set 5 reps 180 kilos had to get help on last rep then second set I got 4 reps.

Also I have switched from eq to 300 mg mast p for the past two weeks

 

[R.AP]

Leg day yesterday 104 kg non fasted! weight is going down

2 sets each

Leg Extension(pre exhaust)


• Warm-ups: 20 ×12, 30 ×12, 50 ×12

• Working Set: 80 ×10–12


2. Back Squat


• Warm-ups: 100 ×6, 140 ×6, 180 ×6

• Working Set: 200 ×6


3. Hack Squat


• Warm-ups: 100 ×10, 140 ×10

• Working Set: 300 ×8–10


4. Romanian Deadlift


• Warm-ups: 100 ×8, 140 ×8

• Working Set: 220 × 8


5. lunges (per leg)


• Warm-ups: Bodyweight ×10, 20 ×10

• Working Set: 35 kg dumbbells ×10–12


6. single leg Leg Press machine (quad focus)


• Warm-ups: 140 ×12, 180 ×12

• Working Set: 150 kg × 20


7. Seated Leg Curl


• Warm-ups: 30 ×12, 40 ×12

• Working Set: 60 ×10–12

Video: rdl

Oosh bro another considerable weight drop this week so far!

 

[R.AP]

Leg day yesterday 104 kg non fasted! weight is going down

2 sets each

Leg Extension(pre exhaust)


• Warm-ups: 20 ×12, 30 ×12, 50 ×12

• Working Set: 80 ×10–12


2. Back Squat


• Warm-ups: 100 ×6, 140 ×6, 180 ×6

• Working Set: 200 ×6


3. Hack Squat


• Warm-ups: 100 ×10, 140 ×10

• Working Set: 300 ×8–10


4. Romanian Deadlift


• Warm-ups: 100 ×8, 140 ×8

• Working Set: 220 × 8


5. lunges (per leg)


• Warm-ups: Bodyweight ×10, 20 ×10

• Working Set: 35 kg dumbbells ×10–12


6. single leg Leg Press machine (quad focus)


• Warm-ups: 140 ×12, 180 ×12

• Working Set: 150 kg × 20


7. Seated Leg Curl


• Warm-ups: 30 ×12, 40 ×12

• Working Set: 60 ×10–12

Video: rdl

As noted in TG bro don't forget external rotation <3

 

[ROIDDERS]

Thanks so much, everyone! Really appreciate all the support and kind words. means a lot.

Glad the videos are hitting and the training comes across. That trap appreciation made me laugh, winter stringer vibes are real now!

Really enjoying pushing the weights, happy it’s inspiring and showing some results. definitely putting in the effort to keep strength and aesthetics up.


Your encouragement keeps me going

EVO family respect!

 

[RoySimpson]

105 kg non fasted


Pull Day


1. Deadlift

• Warm-up: 60 × 10, 120 × 6, 160 × 3

• Working Sets: 2 × 6-8 @ 230 kg



2. Weighted Pull-Ups

• Warm-up: BW × 8

• Working Sets: 2 × 6 @ +25 kg



3. Seated cable row

• Warm-up: 60 × 12, 100 × 8

• Working Sets: 2 × 15-20 @ 134 kg



4. Single-Arm Dumbbell Row

• Warm-up: 15 × 12 @ 20 kg

• Working Sets: 2 × 12-15 @ 60 kg



5. Rear Delt Flye matchine

• Warm-up: 10 × 15 @ 20 kg

• Working Sets: 2 × 15–20 @ full stack



6. Hammer Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 12–15 @ 35 kg



7. Barbell Curls

• Warm-up: 10 × 20 kg

• Working Sets: 2 × 8–12 @ 60 kg



Ran The Rack with Dumbbell curls from 30 kg to The 10 kgs to failure

Preacher curl machine had weights already on it so i did a set of that


Video:230 kgs for 8 Reps deadlift

@Ohdamn shifting some serious weight on that deadlift!

 

[LevButlerov]

Leg day yesterday 104 kg non fasted! weight is going down

2 sets each

Leg Extension(pre exhaust)


• Warm-ups: 20 ×12, 30 ×12, 50 ×12

• Working Set: 80 ×10–12


2. Back Squat


• Warm-ups: 100 ×6, 140 ×6, 180 ×6

• Working Set: 200 ×6


3. Hack Squat


• Warm-ups: 100 ×10, 140 ×10

• Working Set: 300 ×8–10


4. Romanian Deadlift


• Warm-ups: 100 ×8, 140 ×8

• Working Set: 220 × 8


5. lunges (per leg)


• Warm-ups: Bodyweight ×10, 20 ×10

• Working Set: 35 kg dumbbells ×10–12


6. single leg Leg Press machine (quad focus)


• Warm-ups: 140 ×12, 180 ×12

• Working Set: 150 kg × 20


7. Seated Leg Curl


• Warm-ups: 30 ×12, 40 ×12

• Working Set: 60 ×10–12

Video: rdl

Good leg day, squat at 200kg and RDL at 220kg are heavy work and that 300kg hack is insane!


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

 

[Dreamer]

Upper workout today (should have been a rest day but I wouldn’t have had a spotter tomorrow)

2 sets each

Flat Barbell Bench Press – 4-5 reps @ 180 kg, burnout 15 reps @ 140 kg

Incline Smith Machine Press – 6–8 reps @ 140 kg

Weighted Dips – 6–8 reps @ 80 kg

Pec Deck – 15 reps @ 120 kg

Straight-Arm Pulldown – 12-15 reps @ 100 kg

Close-Grip Seated Row – 15–20 reps @ 134 kg

Cross cable tricep extension - 12-15 reps @ 40 kilos

Incline Dumbbell Curl – 10–12 reps @ 27.5 kg

Dumbbell Lateral Raise – 12 reps @ 25 kg

Video: first set 5 reps 180 kilos had to get help on last rep then second set I got 4 reps.

Also I have switched from eq to 300 mg mast p for the past two weeks

These are some absolutely insane weights, you are seriously strong

 

[Pigsy]

Good leg day, squat at 200kg and RDL at 220kg are heavy work and that 300kg hack is insane!


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

Great to see, big weight being moved

 

[Yuri]

Good leg day, squat at 200kg and RDL at 220kg are heavy work and that 300kg hack is insane!


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

Helllll yeah

 

[Allupfromhere]

Good leg day, squat at 200kg and RDL at 220kg are heavy work and that 300kg hack is insane!


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

Not to mention one after the other too

 

[R.AP]

Good leg day, squat at 200kg and RDL at 220kg are heavy work and that 300kg hack is insane!


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

Bro is SO strong - even in such a deficit.

 

[Ohdamn]

yes we need that in life!

Facts

Oosh bro another considerable weight drop this week so far!

As noted in TG bro don't forget external rotation <3

Thanks coach!

EVO family respect!

Always bro EVO fam locked in.

@Ohdamn shifting some serious weight on that deadlift!

Appreciate it heaps Bro

Good leg day, squat at 200kg and RDL at 220kg are heavy work and that 300kg hack is insane!


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

Thanks legend! Legs were absolutely smoked

These are some absolutely insane weights, you are seriously strong

Thank you brother, means a lot!

Great to see, big weight being moved

Thanks, legend!

Helllll yeah

Not to mention one after the other too

Bro is SO strong - even in such a deficit.

Appreciate that bro thank you!

 

[Ohdamn]

Fasted Check-In — 104 kg


Energy: solid. Focus: locked.


2 weeks left to tighten the last few %


Staying consistent


Let’s keep pushing.

Photo: 104 kgs

 

[Allupfromhere]

Fasted Check-In — 104 kg


Energy: solid. Focus: locked.


2 weeks left to tighten the last few %


Staying consistent


Let’s keep pushing.

Photo: 104 kgs

Fuck you are absolutely nailing this cut big man like proper! And still over a hundy kegs geezus

 

[LevButlerov]

Fasted Check-In — 104 kg


Energy: solid. Focus: locked.


2 weeks left to tighten the last few %


Staying consistent


Let’s keep pushing.

Photo: 104 kgs

wow your abs are thick

 

[Tiger Salman Khan]

Upper workout today (should have been a rest day but I wouldn’t have had a spotter tomorrow)

2 sets each

Flat Barbell Bench Press – 4-5 reps @ 180 kg, burnout 15 reps @ 140 kg

Incline Smith Machine Press – 6–8 reps @ 140 kg

Weighted Dips – 6–8 reps @ 80 kg

Pec Deck – 15 reps @ 120 kg

Straight-Arm Pulldown – 12-15 reps @ 100 kg

Close-Grip Seated Row – 15–20 reps @ 134 kg

Cross cable tricep extension - 12-15 reps @ 40 kilos

Incline Dumbbell Curl – 10–12 reps @ 27.5 kg

Dumbbell Lateral Raise – 12 reps @ 25 kg

Video: first set 5 reps 180 kilos had to get help on last rep then second set I got 4 reps.

Also I have switched from eq to 300 mg mast p for the past two weeks

@Ohdamn incredible updates.......

 

[Ohdamn]

Push

Flat Barbell Bench Press

Warm-ups:

• Bar × 15

• 60 × 12

• 100 × 8

• 140 × 5

• 160 × 3

Working sets:

• Top set: 5 reps @ 180 kg

• Backoff: 12 reps @ 150 kg


15 rep bw pull ups



Incline Smith Machine Press

Warm-ups: 60 × 12 → 100 × 8

Working:

• Top set: 6–8 reps @ 160 kg

• Backoff: 12 @ 120 kg


Weighted Dips

Warm-up: BW × 10–12

Working:

• Top set: 6–8 reps @ 80 kg

• Backoff: 10–12 @ 60 kg


Pec Deck

Warm-up: 40 × 15

Working:

2 sets • 15 reps @ 120 kg



plate loaded Seated Shoulder Press

Warm-up: 20s × 12

Working:

• 6–8 reps with 160 kg

• Backoff: 10–12 with 120 kg



Lateral Raises

• 15 reps @ 25 kg

• 15 reps @ same weight

• Drop set: down to 10–12 kg × failure



Cable Rope Tricep Extensions

• 12–15 @ moderate weight

• 12–15 heavier

• 15–20 burnout


Overhead Cable Extension

• 10–12 heavy

• 12–15 moderate



Finisher


Full stack about 140 kilos Machine Chest Press

• 20 reps slow + 10 partials


Then push ups to failure


Photos: 80 kilo weighted dip and a pump

 

[LevButlerov]

Push

Flat Barbell Bench Press

Warm-ups:

• Bar × 15

• 60 × 12

• 100 × 8

• 140 × 5

• 160 × 3

Working sets:

• Top set: 5 reps @ 180 kg

• Backoff: 12 reps @ 150 kg


15 rep bw pull ups



Incline Smith Machine Press

Warm-ups: 60 × 12 → 100 × 8

Working:

• Top set: 6–8 reps @ 160 kg

• Backoff: 12 @ 120 kg


Weighted Dips

Warm-up: BW × 10–12

Working:

• Top set: 6–8 reps @ 80 kg

• Backoff: 10–12 @ 60 kg


Pec Deck

Warm-up: 40 × 15

Working:

2 sets • 15 reps @ 120 kg



plate loaded Seated Shoulder Press

Warm-up: 20s × 12

Working:

• 6–8 reps with 160 kg

• Backoff: 10–12 with 120 kg



Lateral Raises

• 15 reps @ 25 kg

• 15 reps @ same weight

• Drop set: down to 10–12 kg × failure



Cable Rope Tricep Extensions

• 12–15 @ moderate weight

• 12–15 heavier

• 15–20 burnout


Overhead Cable Extension

• 10–12 heavy

• 12–15 moderate



Finisher


Full stack about 140 kilos Machine Chest Press

• 20 reps slow + 10 partials


Then push ups to failure


Photos: 80 kilo weighted dip and a pump

You look huge in the pics thick
180 kg bench with the 80 kg weighted dips shows real power right now

 

[Ohdamn]

Fuck you are absolutely nailing this cut big man like proper! And still over a hundy kegs geezus

wow your abs are thick

@Ohdamn incredible updates.......

You look huge in the pics thick
180 kg bench with the 80 kg weighted dips shows real power right now

Thanks everybody, I'm looking forward to reverse dieting and getting as big and as strong as I can.

 

[Allupfromhere]

Thanks everybody, I'm looking forward to reverse dieting and getting as big and as strong as I can.

Out of curiosity brother, what weight would you like to get to?

 

[Ohdamn]

Non fasted sitting around 107 kgs

 

[Ohdamn]

Out of curiosity brother, what weight would you like to get to?

Hi brother, 120 kilos eventually a few lean bulks and mini cuts

 

[Allupfromhere]

Hi brother, 120 kilos eventually a few lean bulks and mini cuts

Fuck yess big man love that mutate into a proper freak haha and im fully here for that

 

[LevButlerov]

Thanks everybody, I'm looking forward to reverse dieting and getting as big and as strong as I can.

EVO family support

 

[Ohdamn]

EVO family support

Appreciate it

 

[Ohdamn]

This morning fasted

relaxed and then flexed

 

[Ohdamn]

Pull

DEADLIFT


Warm-ups:

• 60 × 8

• 100 × 6

• 140 × 4

• 180 × 2


Top Set:

• 240 kg × 5-8



Back-Off:

• 220 kg × 8


B️ CABLE PULLOVER


Warm-ups:

• 45 × 12

• 60 × 10

• 80 × 6


Top Set:

• 100 kg × 12-15

Back-Off:

• 80 kg × 15-20


C️ CLOSE-GRIP SEATED ROW



Warm-ups:

• 60 × 12

• 80 × 10

• 100 × 6



Top Set:

• 135 kg × 20


Back-Off:

• 110 kg × failure



D️⃣ PEC DECK REAR DELT FLY



Warm-ups:

• 30–40 × 12–15



Top Set:

• full stack kg × 12–15



Back-Off:

• 60–70 kg × failure



E️ CHEST-SUPPORTED WIDE-GRIP ROW



Warm-ups:

• 40 × 12

• 60 × 10



Top Set:

• 120 kg × 12–15



Back-Off:

• 60–80 kg × 15–20

Feeling incredibly good, could even extend cut for another four weeks. Been only on sustanon and mast p for a few weeks now.

 

[LevButlerov]

This morning fasted

relaxed and then flexed

ripped and big as always

Pull

DEADLIFT


Warm-ups:

• 60 × 8

• 100 × 6

• 140 × 4

• 180 × 2


Top Set:

• 240 kg × 5-8



Back-Off:

• 220 kg × 8


B️ CABLE PULLOVER


Warm-ups:

• 45 × 12

• 60 × 10

• 80 × 6


Top Set:

• 100 kg × 12-15

Back-Off:

• 80 kg × 15-20


C️ CLOSE-GRIP SEATED ROW



Warm-ups:

• 60 × 12

• 80 × 10

• 100 × 6



Top Set:

• 135 kg × 20


Back-Off:

• 110 kg × failure



D️⃣ PEC DECK REAR DELT FLY



Warm-ups:

• 30–40 × 12–15



Top Set:

• full stack kg × 12–15



Back-Off:

• 60–70 kg × failure



E️ CHEST-SUPPORTED WIDE-GRIP ROW



Warm-ups:

• 40 × 12

• 60 × 10



Top Set:

• 120 kg × 12–15



Back-Off:

• 60–80 kg × 15–20

Feeling incredibly good, could even extend cut for another four weeks. Been only on sustanon and mast p for a few weeks now.

You look strong and dense, I can see the training is hardcore too @Ohdamn
pulling 240 kg and the 135 kg rows is serious back power.
The cut clearly still working because you real lean!


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

 

[Dreamer]

Pull

DEADLIFT


Warm-ups:

• 60 × 8

• 100 × 6

• 140 × 4

• 180 × 2


Top Set:

• 240 kg × 5-8



Back-Off:

• 220 kg × 8


B️ CABLE PULLOVER


Warm-ups:

• 45 × 12

• 60 × 10

• 80 × 6


Top Set:

• 100 kg × 12-15

Back-Off:

• 80 kg × 15-20


C️ CLOSE-GRIP SEATED ROW



Warm-ups:

• 60 × 12

• 80 × 10

• 100 × 6



Top Set:

• 135 kg × 20


Back-Off:

• 110 kg × failure



D️⃣ PEC DECK REAR DELT FLY



Warm-ups:

• 30–40 × 12–15



Top Set:

• full stack kg × 12–15



Back-Off:

• 60–70 kg × failure



E️ CHEST-SUPPORTED WIDE-GRIP ROW



Warm-ups:

• 40 × 12

• 60 × 10



Top Set:

• 120 kg × 12–15



Back-Off:

• 60–80 kg × 15–20

Feeling incredibly good, could even extend cut for another four weeks. Been only on sustanon and mast p for a few weeks now.

Sus and mast p is my same cycle right now, feels amazing, your lifts are incredible too man

 

[Ohdamn]

Going to go back to the gym tonight for biceps and 35 min incline walk

Video: 240 kilo deadlift for 5

 

[Dreamer]

Going to go back to the gym tonight for biceps and 35 min incline walk

Video: 240 kilo deadlift for 5

Huge lift

 

[LevButlerov]

Going to go back to the gym tonight for biceps and 35 min incline walk

Video: 240 kilo deadlift for 5

240 beast mode

 

[rizzlekdizzle]

This morning fasted

relaxed and then flexed

you got the secret cause for size and being lean!

 

[BeMe]

Going to go back to the gym tonight for biceps and 35 min incline walk

Video: 240 kilo deadlift for 5

Damnnn 530 for reps.

What's your 1 rep max bro?

 

[Allupfromhere]

Going to go back to the gym tonight for biceps and 35 min incline walk

Video: 240 kilo deadlift for 5

 

[Ohdamn]

ripped and big as always

You look strong and dense, I can see the training is hardcore too @Ohdamn
pulling 240 kg and the 135 kg rows is serious back power.
The cut clearly still working because you real lean!


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

Sus and mast p is my same cycle right now, feels amazing, your lifts are incredible too man

Huge lift

240 beast mode

you got the secret cause for size and being lean!

Damnnn 530 for reps.

What's your 1 rep max bro?

@LevButlerov


Appreciate you bro the cut’s still going good but strength hasn’t dipped too much yet. Trying to stay dense as possible through it





@Dreamer


Sus + mast is magic hey feels clean as. And thanks man!





@rizzlekdizzle:


Haha I wish I knew the secret just training hard, eating clean and praying the fat keeps dropping





@BeMe:


Thanks brother! Haven’t tested a true 1RM in ages but based off today probably around 260–270 on a good day





@Allupfromhere:


appreciate you brother!

 

[BeMe]

@LevButlerov


Appreciate you bro the cut’s still going good but strength hasn’t dipped too much yet. Trying to stay dense as possible through it





@Dreamer


Sus + mast is magic hey feels clean as. And thanks man!





@rizzlekdizzle:


Haha I wish I knew the secret just training hard, eating clean and praying the fat keeps dropping





@BeMe:


Thanks brother! Haven’t tested a true 1RM in ages but based off today probably around 260–270 on a good day





@Allupfromhere:


appreciate you brother!

You're name should be holyshit instead of OhDamn lol. In the beginning of the log I was like OhDamn but more and more I'm saying Holyshit haha

 

[HarleyGuy]

Pull

DEADLIFT


Warm-ups:

• 60 × 8

• 100 × 6

• 140 × 4

• 180 × 2


Top Set:

• 240 kg × 5-8



Back-Off:

• 220 kg × 8


B️ CABLE PULLOVER


Warm-ups:

• 45 × 12

• 60 × 10

• 80 × 6


Top Set:

• 100 kg × 12-15

Back-Off:

• 80 kg × 15-20


C️ CLOSE-GRIP SEATED ROW



Warm-ups:

• 60 × 12

• 80 × 10

• 100 × 6



Top Set:

• 135 kg × 20


Back-Off:

• 110 kg × failure



D️⃣ PEC DECK REAR DELT FLY



Warm-ups:

• 30–40 × 12–15



Top Set:

• full stack kg × 12–15



Back-Off:

• 60–70 kg × failure



E️ CHEST-SUPPORTED WIDE-GRIP ROW



Warm-ups:

• 40 × 12

• 60 × 10



Top Set:

• 120 kg × 12–15



Back-Off:

• 60–80 kg × 15–20

Feeling incredibly good, could even extend cut for another four weeks. Been only on sustanon and mast p for a few weeks now.

Ok if you go look at your pics from 19Sep and then now... jesus LORD! Your strength is insane and you have Liver King abs they look like fuckin implants! You've clearly recomp'd good and proper!

What did it feel like taking the tren out?

 

[Ohdamn]

You're name should be holyshit instead of OhDamn lol. In the beginning of the log I was like OhDamn but more and more I'm saying Holyshit haha

Ok if you go look at your pics from 19Sep and then now... jesus LORD! Your strength is insane and you have Liver King abs they look like fuckin implants! You've clearly recomp'd good and proper!

What did it feel like taking the tren out?

@BeMe


Haha cheers bro! Fun fact, I actually picked Ohdamn because it’s my name Damo scrambled around, Appreciate you heaps!


@HarleyGuy


Legend. Wild looking back at those 19 Sep pics, I’ll take “Liver King abs/implant mode” any day thanks heaps bro!


I unfortunately ran out of what I had and left it too late to get more but i dont think it’d be worth adding it back in with only 2 weeks or so left. Pulling the tren honestly feels pretty good, head’s calmer and I’m happy with my strength.

 

[LevButlerov]

Appreciate you bro the cut’s still going good but strength hasn’t dipped too much yet. Trying to stay dense as possible through it

You're dense cut or not

 

[Ohdamn]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

 

[Ohdamn]

I was surprised with My non fasted weight, 102.55 kg

Photo: non fasted weight 102.55 kg

Video:6 Rep 200 kilo squat(I did do 4 Reps of 200 kg before that top set)

 

[BeMe]

@BeMe


Haha cheers bro! Fun fact, I actually picked Ohdamn because it’s my name Damo scrambled around, Appreciate you heaps!


@HarleyGuy


Legend. Wild looking back at those 19 Sep pics, I’ll take “Liver King abs/implant mode” any day thanks heaps bro!


I unfortunately ran out of what I had and left it too late to get more but i dont think it’d be worth adding it back in with only 2 weeks or so left. Pulling the tren honestly feels pretty good, head’s calmer and I’m happy with my strength.

Damo is a really cool name on its own. Guess you were just born to shock us all haha. Destiny at play here

 

[LevButlerov]

I was surprised with My non fasted weight, 102.55 kg

Photo: non fasted weight 102.55 kg

Video:6 Rep 200 kilo squat(I did do 4 Reps of 200 kg before that top set)

power to the max

 

[LevButlerov]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

Good abs in the pic, you look lean @Ohdamn
the 200kg squat with 500kg leg press, power quad day
you're a beast

 

[Mobster]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

Nasty (but good) leg workout

 

[stevesmi]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

@Ohdamn For sure man. Fasting is the best you get in a really good workout. You feel light. I can't train after eating.

 

[ceo]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

bros hell yeah. you look nice and ripped in pic. ready to kill it as always love to see it @Ohdamn

 

[Ulter]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

a simple leg day is what i love @Ohdamn looks good on this! the leg press and squat is solid

 

[ROIDDERS]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

@Ohdamn Keep up the good work boss. I like the squats and the leg press. Leg extensions and lunges are no joke as well.

 

[2Thick]

Legs — QUADS



Squat

• Top: 200 kg × 6–8

• Back-off: 170 kg × 10–12


Leg Press

• Top: 500 kg × 15

• Back-off: 350–420 kg × 20–25


Leg Extension

• Top: 100 kg × 15

• Back-off: 50–65 kg × 20–25


Walking Lunges

25 kg DBs × 20–30 steps

Photo: fasted this morning. Feeling light.

You are always sporting Some amazing abs. Keep up the good work! We love to see your hard core training as well. @Ohdamn

 

[Ohdamn]

Damo is a really cool name on its own. Guess you were just born to shock us all haha. Destiny at play here

power to the max

Good abs in the pic, you look lean @Ohdamn
the 200kg squat with 500kg leg press, power quad day
you're a beast

Nasty (but good) leg workout

@Ohdamn For sure man. Fasting is the best you get in a really good workout. You feel light. I can't train after eating.

bros hell yeah. you look nice and ripped in pic. ready to kill it as always love to see it @Ohdamn

a simple leg day is what i love @Ohdamn looks good on this! the leg press and squat is solid

@Ohdamn Keep up the good work boss. I like the squats and the leg press. Leg extensions and lunges are no joke as well.

You are always sporting Some amazing abs. Keep up the good work! We love to see your hard core training as well. @Ohdamn

Appreciate all the love bros


Trying to keep the work rate high every day. Cut’s been wild but strength is staying/still climbing.

just taking it one session at a time and staying consistent. Means a lot seeing the support in here. Let’s all keep pushing.

 

[Ohdamn]

Sponsored by @Anabolic Advancements @StoryOfTheProphet and coached by @R.AP

100.10 kg Fasted weight this morning, No water/coffee and I had a hot shower and toilet before.

I’m really happy sitting at this bodyweight right now, so I’m gonna hold it for a week or two and just maintain. Gives my body a chance to stabilise after the cut, keep the look tight, let fatigue drop a bit, and let the strength catch back up.

After that I’ll push into a proper strength peak, heavier food, fuller muscles, better recovery. Pretty much the perfect setup to hit some big numbers without blowing past the condition I’ve built.

And honestly, I was feeling strong so I figured I’d test it, threw on 200 kg for bench and ended up smoking it. Felt like the right moment and the strength was there, so I took the shot and it paid off. Pretty motivating heading into this little maintenance phase before the full strength peak.

The warm up I used before The 200 kilo bench

Warm up:
60×10
100×5
140×3
160×2
180×1
190×1 (confidence)
195×1 (only if 190 feels like a warm-up)

Then attempt:
200 kg

Photo: fasted weight this morning

Video: 200 kg bench(goal is more Reps)

 

[Ohdamn]

Flat barbell bench press

160 kilos 10 Reps

190 kilos 1 Rep

170 kilos 3x3-4 Reps


2 sets each


Pec deck

135 kilos 15 Reps


Incline dumbbells press

55 kilos 12 Reps


Bw pull ups 15 Reps


Cable pull over

100 kilos 15-20 Reps


Close grip seated row

134 15-20 Reps


Tricep cable cross Extension

50 kilos 12 Reps


Incline dumbell curls

25 kg 10 Reps


Standing Dumbbell curls

30 kg down to 10 kgs until failure


Then preacher curl plate loaded machine 30 kilo single arm to failure


Push ups to failure

 

[LevButlerov]

Sponsored by @Anabolic Advancements @StoryOfTheProphet and coached by @R.AP

100.10 kg Fasted weight this morning, No water/coffee and I had a hot shower and toilet before.

I’m really happy sitting at this bodyweight right now, so I’m gonna hold it for a week or two and just maintain. Gives my body a chance to stabilise after the cut, keep the look tight, let fatigue drop a bit, and let the strength catch back up.

After that I’ll push into a proper strength peak, heavier food, fuller muscles, better recovery. Pretty much the perfect setup to hit some big numbers without blowing past the condition I’ve built.

And honestly, I was feeling strong so I figured I’d test it, threw on 200 kg for bench and ended up smoking it. Felt like the right moment and the strength was there, so I took the shot and it paid off. Pretty motivating heading into this little maintenance phase before the full strength peak.

The warm up I used before The 200 kilo bench

Warm up:
60×10
100×5
140×3
160×2
180×1
190×1 (confidence)
195×1 (only if 190 feels like a warm-up)

Then attempt:
200 kg

Photo: fasted weight this morning

Video: 200 kg bench(goal is more Reps)

Big bench in the vid and that 200kg move looks strong with clean power
100kg bodyweight you're moving massive weight!

 

[2Thick]

Appreciate all the love bros


Trying to keep the work rate high every day. Cut’s been wild but strength is staying/still climbing.

just taking it one session at a time and staying consistent. Means a lot seeing the support in here. Let’s all keep pushing.

EVO family love!

 

[ROIDDERS]

Appreciate all the love bros


Trying to keep the work rate high every day. Cut’s been wild but strength is staying/still climbing.

just taking it one session at a time and staying consistent. Means a lot seeing the support in here. Let’s all keep pushing.

much love!

 

[Ohdamn]

SHOULDERS & TRICEPS — 2 SETS EACH

Warm-Up


• 5 min light cardio


• Band rotations


• 1–2 lighter sets before each exercise


Smith Machine Shoulder Press


2×10 @ 120 kg


DB Lateral Raise

2×12–15 @ 25 kg

One-Arm Cable Lateral Raises

2× to failure

DB Shrugs

2×12–15 @ 60 kg per hand

Triceps Pressdown

2×10–12 @ full stack (134 kg)

Overhead EZ-Bar Cable Extension

2×100 kilos 10-12


Reverse Single-Arm Pressdown

2×10–12 @ 40 kg

Abs, push ups to failure, pull ups to failure


Photo: tricep

 

[LevButlerov]

SHOULDERS & TRICEPS — 2 SETS EACH

Warm-Up


• 5 min light cardio


• Band rotations


• 1–2 lighter sets before each exercise


Smith Machine Shoulder Press


2×10 @ 120 kg


DB Lateral Raise

2×12–15 @ 25 kg

One-Arm Cable Lateral Raises

2× to failure

DB Shrugs

2×12–15 @ 60 kg per hand

Triceps Pressdown

2×10–12 @ full stack (134 kg)

Overhead EZ-Bar Cable Extension

2×100 kilos 10-12


Reverse Single-Arm Pressdown

2×10–12 @ 40 kg

Abs, push ups to failure, pull ups to failure


Photo: tricep

Huge arms in the pic and those triceps look thick
120kg presses and full stack pressdowns amazing

 

[Ohdamn]

Non fasted weight 103 kg, still maintaining. Preparing for 6-8 week strength peak.



SQUAT TOP SINGLE DAY - up to 240 kg

General Warm-Up (5–7 min)

Just to get moving:

• 3 min bike

• Leg swings (front + side)

• Hip openers

• Quick ankle mobility

• Bracing practice (2–3 breaths)



Squat Warm-Up

Bar × 10


60 kg × 8


100 kg × 5


140 kg × 3


160 kg × 1


180 kg × 1


200 kg × 1


220 kg × 1


240 kg x 1 (was my goal for today and got it)



I knew I wouldn’t get it but I tried

→ 250 kg × 1

Leg workout as normal

2 sets each 8-10 Reps


• Leg Extension — 120 kg

• Leg Press — ~500 kg

• Hack Squat — 300 kg

• Leg Curl — 80 kg

• RDL — 230 kg

Photo: non fasted
Video: 250 kilo squat attempt

 

[LevButlerov]

Non fasted weight 103 kg, still maintaining. Preparing for 6-8 week strength peak.



SQUAT TOP SINGLE DAY - up to 240 kg

General Warm-Up (5–7 min)

Just to get moving:

• 3 min bike

• Leg swings (front + side)

• Hip openers

• Quick ankle mobility

• Bracing practice (2–3 breaths)



Squat Warm-Up

Bar × 10


60 kg × 8


100 kg × 5


140 kg × 3


160 kg × 1


180 kg × 1


200 kg × 1


220 kg × 1


240 kg x 1 (was my goal for today and got it)



I knew I wouldn’t get it but I tried

→ 250 kg × 1

Leg workout as normal

2 sets each 8-10 Reps


• Leg Extension — 120 kg

• Leg Press — ~500 kg

• Hack Squat — 300 kg

• Leg Curl — 80 kg

• RDL — 230 kg

Photo: non fasted
Video: 250 kilo squat attempt

Good ab pic the 240kg squat single is huge power and the 250 attempt was worth the try!

 

[Allupfromhere]

Your gym gonna need more plates for the 8 week strength peak
No doubt we are about to witness some freaky numbers soon!

 

[Ohdamn]

A nice little Sunday pump session and a photo trying to pose

### **BACK (PUMP ONLY)**

**Straight-Arm Pulldowns — 2×15**
• 35 kg on cable stack

**Seated Cable Row — 2×12**
• 70 kg

**Face Pulls — 2×20**
• 10–20 kg

### **BICEPS**

**EZ Bar Curl — 2×12–15**
• 60 kg total
Think “nice pump,” not “PR”

**Hammer Curls — 2×12**
• 20 kg dumbbells


### **SCAP + MOBILITY**

**Band Pull-Apart — 3×20**
• Light band

**Scap Retractions — 3×15**
• 10–20 kg

**Doorway Pec Stretch — 20–30 sec**


### **ABS / CALVES **

**Hanging Leg Raises — 3×failure**
Bodyweight.

**Standing Calf Raises — 3×15–20**
• 40–70 kg machine


### **CARDIO*

**Treadmill incline walk — 20 min**
Speed 5 km/h, incline 8%.

I plan on trying a 210 kilo bench press tomorrow.

 

[LevButlerov]

A nice little Sunday pump session and a photo trying to pose

### **BACK (PUMP ONLY)**

**Straight-Arm Pulldowns — 2×15**
• 35 kg on cable stack

**Seated Cable Row — 2×12**
• 70 kg

**Face Pulls — 2×20**
• 10–20 kg

### **BICEPS**

**EZ Bar Curl — 2×12–15**
• 60 kg total
Think “nice pump,” not “PR”

**Hammer Curls — 2×12**
• 20 kg dumbbells


### **SCAP + MOBILITY**

**Band Pull-Apart — 3×20**
• Light band

**Scap Retractions — 3×15**
• 10–20 kg

**Doorway Pec Stretch — 20–30 sec**


### **ABS / CALVES **

**Hanging Leg Raises — 3×failure**
Bodyweight.

**Standing Calf Raises — 3×15–20**
• 40–70 kg machine


### **CARDIO*

**Treadmill incline walk — 20 min**
Speed 5 km/h, incline 8%.

I plan on trying a 210 kilo bench press tomorrow.

You look good in that naked pic, thick glutes and tight back lines stand out clean @Ohdamn 1st one on EVO I've seen like that!
The pump day with the 70 kg rows and 60 kg curls keeps you sharp.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

 

[Dreamer]

A nice little Sunday pump session and a photo trying to pose

### **BACK (PUMP ONLY)**

**Straight-Arm Pulldowns — 2×15**
• 35 kg on cable stack

**Seated Cable Row — 2×12**
• 70 kg

**Face Pulls — 2×20**
• 10–20 kg

### **BICEPS**

**EZ Bar Curl — 2×12–15**
• 60 kg total
Think “nice pump,” not “PR”

**Hammer Curls — 2×12**
• 20 kg dumbbells


### **SCAP + MOBILITY**

**Band Pull-Apart — 3×20**
• Light band

**Scap Retractions — 3×15**
• 10–20 kg

**Doorway Pec Stretch — 20–30 sec**


### **ABS / CALVES **

**Hanging Leg Raises — 3×failure**
Bodyweight.

**Standing Calf Raises — 3×15–20**
• 40–70 kg machine


### **CARDIO*

**Treadmill incline walk — 20 min**
Speed 5 km/h, incline 8%.

I plan on trying a 210 kilo bench press tomorrow.

Looking huge man, and a 210kg bench woww

 

[Ohdamn]

210 kg bench attempt.

Bar × 15

60 kg × 8

100 kg × 5

140 kg × 3

160 kg × 1

180 kg × 1


I benched 200 recently, so my attempt ladder


Attempt 1 — 190 kg

• Confidence builder

• Fast rep


Attempt 2 — 205 kg




Attempt 3 — 210 kg


This was my PR attempt, i failed had to get help half way up.

Then chest/shoulder/tricep workout as normal

2 sets each most sets


1. Flat Barbell Bench Press — 1×6–9



4 reps 180 kilo then 2 sets of 6-9 reps 170 kilos



Then 140 kilo no leg drive until failure



2. Incline dumbbell press — 1×8–10



55 kgs



3. Pec deck — 1×10–12



Full stack 135 kilos



(3-sec stretch)



4. Machine Shoulder Press — 1×6-9



120 kg



5. Dumbbell Laterals — 1×10–12



30 kg



6. Rear Delt Fly machine — 1×10–12



Full stack



7. Triceps Pushdown — 1×10–12



full Stack



8. Weighted Dips — 1×6–10



80 kg


Push ups to failure

Video:210 kilo attempt(could have maybe got it if i tried again)

 

[Ohdamn]

Looking huge man, and a 210kg bench woww

Thanks man! I tried

 

[LevButlerov]

210 kg bench attempt.

Bar × 15

60 kg × 8

100 kg × 5

140 kg × 3

160 kg × 1

180 kg × 1


I benched 200 recently, so my attempt ladder


Attempt 1 — 190 kg

• Confidence builder

• Fast rep


Attempt 2 — 205 kg




Attempt 3 — 210 kg


This was my PR attempt, i failed had to get help half way up.

Then chest/shoulder/tricep workout as normal

2 sets each most sets


1. Flat Barbell Bench Press — 1×6–9



4 reps 180 kilo then 2 sets of 6-9 reps 170 kilos



Then 140 kilo no leg drive until failure



2. Incline dumbbell press — 1×8–10



55 kgs



3. Pec deck — 1×10–12



Full stack 135 kilos



(3-sec stretch)



4. Machine Shoulder Press — 1×6-9



120 kg



5. Dumbbell Laterals — 1×10–12



30 kg



6. Rear Delt Fly machine — 1×10–12



Full stack



7. Triceps Pushdown — 1×10–12



full Stack



8. Weighted Dips — 1×6–10



80 kg


Push ups to failure

Video:210 kilo attempt(could have maybe got it if i tried again)

You look strong in that clip with a huge chest and the 210kg bench landed clean @Ohdamn
even trying that much is impressive!

 

[Allupfromhere]

A nice little Sunday pump session and a photo trying to pose

### **BACK (PUMP ONLY)**

**Straight-Arm Pulldowns — 2×15**
• 35 kg on cable stack

**Seated Cable Row — 2×12**
• 70 kg

**Face Pulls — 2×20**
• 10–20 kg

### **BICEPS**

**EZ Bar Curl — 2×12–15**
• 60 kg total
Think “nice pump,” not “PR”

**Hammer Curls — 2×12**
• 20 kg dumbbells


### **SCAP + MOBILITY**

**Band Pull-Apart — 3×20**
• Light band

**Scap Retractions — 3×15**
• 10–20 kg

**Doorway Pec Stretch — 20–30 sec**


### **ABS / CALVES **

**Hanging Leg Raises — 3×failure**
Bodyweight.

**Standing Calf Raises — 3×15–20**
• 40–70 kg machine


### **CARDIO*

**Treadmill incline walk — 20 min**
Speed 5 km/h, incline 8%.

I plan on trying a 210 kilo bench press tomorrow.

Look out big boy hahaha. Posing always can be a little awkward ey you have some serious size bro and those legs a gucking huge.. just goes to show what your hard work and big weights is doing for you brother. True animal

 

[rizzlekdizzle]

Fucken hell mate you are a monster!

 

[Ohdamn]

Good ab pic the 240kg squat single is huge power and the 250 attempt was worth the try!

Your gym gonna need more plates for the 8 week strength peak
No doubt we are about to witness some freaky numbers soon!

You look good in that naked pic, thick glutes and tight back lines stand out clean @Ohdamn 1st one on EVO I've seen like that!
The pump day with the 70 kg rows and 60 kg curls keeps you sharp.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

Looking huge man, and a 210kg bench woww

You look strong in that clip with a huge chest and the 210kg bench landed clean @Ohdamn
even trying that much is impressive!

Look out big boy hahaha. Posing always can be a little awkward ey you have some serious size bro and those legs a gucking huge.. just goes to show what your hard work and big weights is doing for you brother. True animal

Fucken hell mate you are a monster!

@LevButlerov


Cheers brother! Appreciate that. The 240 moved sweet and the 250 attempt was one of those “send it and pray” moments Worth the try for sure.

@Allupfromhere


Hahaha i hope so! strength peak might bankrupt the gym’s plate supply Appreciate the hype man!


@LevButlerov

Thanks mate! Glad the pic came out alright.


@Dreamer


Thanks legend, means a lot! The 210 bench was tough. It’s good to know tho before the peak



@LevButlerov

Respect brother, chest felt huge today. Appreciate it heaps!


@Allupfromhere


Hahaha posing always feels weird as hell man thanks! appreciate the words, bro.


@rizzlekdizzle


Thanks mate!! Doing my best!

 

[Ohdamn]

non-fasted, first time seeing a chest vein(hope yous can see it) plus can't see in the picture/this angle but they're all on my shoulder/delt too


Quick shot after a shower. Lighting isn’t great, and I need a shave but this is the first time a pec vein has shown for me.
I’ve had veins elsewhere for a while now

 

[LevButlerov]

@LevButlerov


Cheers brother! Appreciate that. The 240 moved sweet and the 250 attempt was one of those “send it and pray” moments Worth the try for sure.

you are truly hardcore

non-fasted, first time seeing a chest vein(hope yous can see it) plus can't see in the picture/this angle but they're all on my shoulder/delt too


Quick shot after a shower. Lighting isn’t great, and I need a shave but this is the first time a pec vein has shown for me.
I’ve had veins elsewhere for a while now

wow big chest

 

[rizzlekdizzle]

Gotta love a chest vein pump!

 

[waggat]

210 kg bench attempt.

Bar × 15

60 kg × 8

100 kg × 5

140 kg × 3

160 kg × 1

180 kg × 1


I benched 200 recently, so my attempt ladder


Attempt 1 — 190 kg

• Confidence builder

• Fast rep


Attempt 2 — 205 kg




Attempt 3 — 210 kg


This was my PR attempt, i failed had to get help half way up.

Then chest/shoulder/tricep workout as normal

2 sets each most sets


1. Flat Barbell Bench Press — 1×6–9



4 reps 180 kilo then 2 sets of 6-9 reps 170 kilos



Then 140 kilo no leg drive until failure



2. Incline dumbbell press — 1×8–10



55 kgs



3. Pec deck — 1×10–12



Full stack 135 kilos



(3-sec stretch)



4. Machine Shoulder Press — 1×6-9



120 kg



5. Dumbbell Laterals — 1×10–12



30 kg



6. Rear Delt Fly machine — 1×10–12



Full stack



7. Triceps Pushdown — 1×10–12



full Stack



8. Weighted Dips — 1×6–10



80 kg


Push ups to failure

Video:210 kilo attempt(could have maybe got it if i tried again)

Crazy strength mate! Looking huge in that *cough* nude photo as well.

 

[Ohdamn]

Gotta love a chest vein pump!
View attachment 145900

Hell yeah! Love it! Thats awesome bro

 

[Ohdamn]

you are truly hardcore

wow big chest

Crazy strength mate! Looking huge in that *cough* nude photo as well.

Thanks bros!

 

[LevButlerov]

Thanks bros!

EVO family support

 

[HarleyGuy]

Non fasted weight 103 kg, still maintaining. Preparing for 6-8 week strength peak.



SQUAT TOP SINGLE DAY - up to 240 kg

General Warm-Up (5–7 min)

Just to get moving:

• 3 min bike

• Leg swings (front + side)

• Hip openers

• Quick ankle mobility

• Bracing practice (2–3 breaths)



Squat Warm-Up

Bar × 10


60 kg × 8


100 kg × 5


140 kg × 3


160 kg × 1


180 kg × 1


200 kg × 1


220 kg × 1


240 kg x 1 (was my goal for today and got it)



I knew I wouldn’t get it but I tried

→ 250 kg × 1

Leg workout as normal

2 sets each 8-10 Reps


• Leg Extension — 120 kg

• Leg Press — ~500 kg

• Hack Squat — 300 kg

• Leg Curl — 80 kg

• RDL — 230 kg

Photo: non fasted
Video: 250 kilo squat attempt

Is that a naked 10-pack of abs? Bro you're one strong mofo! Sick leg workout and I love the pushups to failure after your chest day!

 

[Ohdamn]

DEADLIFT max single attempt — 260 KG SINGLE


Warm-up:


Bar x10 → 60x5 → 100x3 → 140x2 → 180x1 → 220x1 → 240x1 → 260x1


Moved smooth. 270 was there but 260 was the right call.



Current totals: 205 bench / 260 deadlift / 240 squat = 705 kg total


8-week strength peak starts next week toward 750–800 kg total




BACK & BICEPS


Underhand Lat Pulldown — 2×6–9


Working weight: 100–130 kg


Chest-Supported Row — 2×8–10


Working weight: ~120 kg


Hyperextensions — 2×10–12


Weight: 20–40 kg held


EZ Bar Curl — 2×6–9


Weight: ~80 kg


Alternating standing Dumbbell curl — 2×8–10


Weight: 30 kilos


EZ bar Reverse Curl — 2×failure

Just the bar, pump was crazy

Plus pull ups and push ups.

Video: 260 kilo deadlift

 

[Ohdamn]

EVO family support

Is that a naked 10-pack of abs? Bro you're one strong mofo! Sick leg workout and I love the pushups to failure after your chest day!

@LevButlerov Appreciate you brother, EVO fam always pushing me harder


@HarleyGuy haha yeah that was a bit of a “naked” situation. Thanks man, trying to keep the conditioning while chasing these strength numbers. push ups after chest day hit good everytime.

 

[BeMe]

DEADLIFT max single attempt — 260 KG SINGLE


Warm-up:


Bar x10 → 60x5 → 100x3 → 140x2 → 180x1 → 220x1 → 240x1 → 260x1


Moved smooth. 270 was there but 260 was the right call.



Current totals: 205 bench / 260 deadlift / 240 squat = 705 kg total


8-week strength peak starts next week toward 750–800 kg total




BACK & BICEPS


Underhand Lat Pulldown — 2×6–9


Working weight: 100–130 kg


Chest-Supported Row — 2×8–10


Working weight: ~120 kg


Hyperextensions — 2×10–12


Weight: 20–40 kg held


EZ Bar Curl — 2×6–9


Weight: ~80 kg


Alternating standing Dumbbell curl — 2×8–10


Weight: 30 kilos


EZ bar Reverse Curl — 2×failure

Just the bar, pump was crazy

Plus pull ups and push ups.

Video: 260 kilo deadlift

Nice work on the heavy singles bro. 260kg is a big lift. No need to push for 270, save it for next time lol.

 

[LevButlerov]

@LevButlerov Appreciate you brother, EVO fam always pushing me harder

EVO family got you always support!