Approved Log Testosterone NPP Anavar Cycle Comeback Log - powered by UGL OZ

[Minibot]

Fucking looking great brother!

The way your body adjusts to your food and you stard dropping is just fucking crazy, you'll be in a big boy 5000+ cals vefore you know it. Im excited to see if you get to 90kgs! You've already a weapon

 

[LevButlerov]

Push Day

Morning weight: 83.70kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

BB Bench Press
4 sets: 107kg: 6, 5, 4, 4

DB Incline Press:
3 sets: 37.5kg: 7, 5, 5

Machine Fly:
3 sets: 94kg: 8, 8, 8

Machine Lateral Raise:
3 sets: 53kg: 11, 10, 9

Cable Upright row:
3 sets: 68kg: 12, 11, 10

Ez Bar Pushdown:
3 sets: 40.8kg: 14, 11, 9

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 11, 10

Notes: Shoulder feeling almost 100%, right sides slightly tighter when doing single anrm overhead tricep extensions with the dumbell. Might also switch back to dumbell lateral raises after giving them a break for a few weeks. Might decrease the weight on a couple things next tome to grind out more reps just for a bit of change.

Good pumped shoulders in the pic
107kg bench work looks strong, and with shoulder 100% I think you can do more just slowly.

 

[Imhim]

Pull Day:

Mornings weight: 84.20kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Seated Row (30 degree elbows flare)
3 sets: 85kg: 11, 9, 9

Rear Delt Machine Fly:
3 sets: 47kg: 16, 15, 14

Cable Face pulls:
3 sets: 64kg: 13, 13, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 9, 8

Cable Rope Hammer Curl:
3 sets: 50kg: 10, 9, 9

Notes: Heaps of energy today but had to really grind hard for the reps towards the end of each set. Swapped out the dumbbell hammer curls for some rope cable hammer curls as it’s been a hot minute since I’ve done them, always love the pump from them and easy on the joints.

Tonight’s vibe —- Aerosmiths newest EP that dropped last week

 

[Imhim]

Another good looking session and looking real good in these photos! How tall are you mate?

Thank you mate

~177cm so rounded to 6ft when the ladies ask

 

[LevButlerov]

Pull Day:

Mornings weight: 84.20kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Seated Row (30 degree elbows flare)
3 sets: 85kg: 11, 9, 9

Rear Delt Machine Fly:
3 sets: 47kg: 16, 15, 14

Cable Face pulls:
3 sets: 64kg: 13, 13, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 9, 8

Cable Rope Hammer Curl:
3 sets: 50kg: 10, 9, 9

Notes: Heaps of energy today but had to really grind hard for the reps towards the end of each set. Swapped out the dumbbell hammer curls for some rope cable hammer curls as it’s been a hot minute since I’ve done them, always love the pump from them and easy on the joints.

Tonight’s vibe —- Aerosmiths newest EP that dropped last week
View attachment 147451View attachment 147452

Good pull day @Imhim I was listening to Aerosmith the other day too btw
85kg rows with 66kg pulldowns are solid work!

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

@toddthelineman @Madmax46

 

[Dreamer]

Pull Day:

Mornings weight: 84.20kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Seated Row (30 degree elbows flare)
3 sets: 85kg: 11, 9, 9

Rear Delt Machine Fly:
3 sets: 47kg: 16, 15, 14

Cable Face pulls:
3 sets: 64kg: 13, 13, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 9, 8

Cable Rope Hammer Curl:
3 sets: 50kg: 10, 9, 9

Notes: Heaps of energy today but had to really grind hard for the reps towards the end of each set. Swapped out the dumbbell hammer curls for some rope cable hammer curls as it’s been a hot minute since I’ve done them, always love the pump from them and easy on the joints.

Tonight’s vibe —- Aerosmiths newest EP that dropped last week
View attachment 147451View attachment 147452

Nice session! and 4.4k calories with Macros dialled is great, Aerosmith is a bit before my time, but I will give it a listen for you

 

[Allupfromhere]

Pull Day:

Mornings weight: 84.20kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Seated Row (30 degree elbows flare)
3 sets: 85kg: 11, 9, 9

Rear Delt Machine Fly:
3 sets: 47kg: 16, 15, 14

Cable Face pulls:
3 sets: 64kg: 13, 13, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 9, 8

Cable Rope Hammer Curl:
3 sets: 50kg: 10, 9, 9

Notes: Heaps of energy today but had to really grind hard for the reps towards the end of each set. Swapped out the dumbbell hammer curls for some rope cable hammer curls as it’s been a hot minute since I’ve done them, always love the pump from them and easy on the joints.

Tonight’s vibe —- Aerosmiths newest EP that dropped last week
View attachment 147451View attachment 147452

Grinding it out at the end of each set is where your qant to be brother means your actually pushinh jt proper. Just had a quick listen to the ep. I had a good feeling Tyler and yungbluds voice would work well and it didnt dissapoint

 

[Imhim]

Leg day

Morning weight: 84.10kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pendulum Squat:
4 sets: 52.5kg: 11, 8, 7, 6

Seated hamstring curl:
4 sets: 101kg: 13 11, 10, 9

Seated leg extension:
4 sets: 126.5kg: 14, 11, 10, 9

Lying leg curl:
3 sets: 65kg: 13, 9, 8

Standing calf raise:
2 sets: 115kg: 14, 12

Seated calf raise:
2 sets: 85kg : 12, 11

Notes: Even on the warm ups the quads still felt fatigued from last leg day but crushed the working sets . Weights moved really nicely today, felt locked and strong.

 

[HarleyGuy]

Pull Day:

Mornings weight: 84.20kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Seated Row (30 degree elbows flare)
3 sets: 85kg: 11, 9, 9

Rear Delt Machine Fly:
3 sets: 47kg: 16, 15, 14

Cable Face pulls:
3 sets: 64kg: 13, 13, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 9, 8

Cable Rope Hammer Curl:
3 sets: 50kg: 10, 9, 9

Notes: Heaps of energy today but had to really grind hard for the reps towards the end of each set. Swapped out the dumbbell hammer curls for some rope cable hammer curls as it’s been a hot minute since I’ve done them, always love the pump from them and easy on the joints.

Tonight’s vibe —- Aerosmiths newest EP that dropped last week
View attachment 147451View attachment 147452

Great workout and volume bro! Those carbs are gonna keep you looking full and strong.

Swapped out the dumbbell hammer curls for some rope cable hammer curls

Cables are awesome... time under tension is practically 100%. Nice swap!

 

[LevButlerov]

Leg day

Morning weight: 84.10kg

Calories consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pendulum Squat:
4 sets: 52.5kg: 11, 8, 7, 6

Seated hamstring curl:
4 sets: 101kg: 13 11, 10, 9

Seated leg extension:
4 sets: 126.5kg: 14, 11, 10, 9

Lying leg curl:
3 sets: 65kg: 13, 9, 8

Standing calf raise:
2 sets: 115kg: 14, 12

Seated calf raise:
2 sets: 85kg : 12, 11

Notes: Even on the warm ups the quads still felt fatigued from last leg day but crushed the working sets . Weights moved really nicely today, felt locked and strong.

Good leg day @Imhim 52kg pendulum and 126kg extensions moved strong even with the fatigue still in the quads high load

 

[Imhim]

Rest Day/Cardio Day

Morning weight: 83.80kg

Calories Consumed: 83.80kg
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

Cardio:
Stair master - 40 Minutes - 70 SPM - 147 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 21, 13, 11

Captain chair Leg raises:
3 sets: 19, 16, 13

Notes: Warm weather back in swing this week, was a hot and sweaty one that’s for sure. Just relaxing today and recovering after a long week

 

[Imhim]

Check in photos

Morning weight: 83.80kg

Coached by @gainsman

Ugloz.is products provided by @UGL OZ and @UGL OZ Support Rep

 

[LevButlerov]

Check in photos

Morning weight: 83.80kg

Coached by @gainsman

Ugloz.is products provided by @UGL OZ and @UGL OZ Support Rep

Good side tricep I see the pump there, very nice arms @Imhim

 

[LevButlerov]

Rest Day/Cardio Day

Morning weight: 83.80kg

Calories Consumed: 83.80kg
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

Cardio:
Stair master - 40 Minutes - 70 SPM - 147 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 21, 13, 11

Captain chair Leg raises:
3 sets: 19, 16, 13

Notes: Warm weather back in swing this week, was a hot and sweaty one that’s for sure. Just relaxing today and recovering after a long week

83kgs good weight for you, talk to @Gains Man time to carb cycle you a bit

 

[stevesmi]

Check in photos

Morning weight: 83.80kg

Coached by @gainsman

Ugloz.is products provided by @UGL OZ and @UGL OZ Support Rep

@Imhim nice job on this check in. the photos are impressive. looking very solid!

 

[Mobster]

Check in photos

Morning weight: 83.80kg

Coached by @gainsman

Ugloz.is products provided by @UGL OZ and @UGL OZ Support Rep

These work better if you put them up against starting pics

 

[Imhim]

Push Day

Morning weight: 84.30kg

Calories Consumed: 4452
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 107kg: 6, 5, 4, 3

DB Incline Press:
3 sets: 37.5kg, 5, 35kg: 7, 7, 5

Machine Fly:
3 sets: 91.5kg: 8, 8, 8

DB Lateral Raise:
3 sets: 15kg: 16, 15, 13

Cable Upright row:
3 sets: 68kg: 13, 12, 10

Ez Bar Pushdown:
3 sets: 40.8kg: 12, 9, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 10

Cardio:
Stair master - 20 minutes - 70 SPM - 137 BPM

Notes: Pushing movements have slightly regressed, only got 5 reps on incline press so lowered the weight, will lower to the 35kgs for a bit to let things rest up, shoulder is feeling good though.

 

[Ulter]

Check in photos

Morning weight: 83.80kg

Coached by @gainsman

Ugloz.is products provided by @UGL OZ and @UGL OZ Support Rep

photo lineup is solid. you can tell the changes happening already. can see cuts to the triceps and arms @Imhim

 

[ceo]

Push Day

Morning weight: 84.30kg

Calories Consumed: 4452
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 107kg: 6, 5, 4, 3

DB Incline Press:
3 sets: 37.5kg, 5, 35kg: 7, 7, 5

Machine Fly:
3 sets: 91.5kg: 8, 8, 8

DB Lateral Raise:
3 sets: 15kg: 16, 15, 13

Cable Upright row:
3 sets: 68kg: 13, 12, 10

Ez Bar Pushdown:
3 sets: 40.8kg: 12, 9, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 10

Cardio:
Stair master - 20 minutes - 70 SPM - 137 BPM

Notes: Pushing movements have slightly regressed, only got 5 reps on incline press so lowered the weight, will lower to the 35kgs for a bit to let things rest up, shoulder is feeling good though.

bros BB bench press and DB incline press is on point @Imhim ez bar pushdowns as well wow. that a good training with cardio

 

[2Thick]

Push Day

Morning weight: 84.30kg

Calories Consumed: 4452
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 107kg: 6, 5, 4, 3

DB Incline Press:
3 sets: 37.5kg, 5, 35kg: 7, 7, 5

Machine Fly:
3 sets: 91.5kg: 8, 8, 8

DB Lateral Raise:
3 sets: 15kg: 16, 15, 13

Cable Upright row:
3 sets: 68kg: 13, 12, 10

Ez Bar Pushdown:
3 sets: 40.8kg: 12, 9, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 10

Cardio:
Stair master - 20 minutes - 70 SPM - 137 BPM

Notes: Pushing movements have slightly regressed, only got 5 reps on incline press so lowered the weight, will lower to the 35kgs for a bit to let things rest up, shoulder is feeling good though.

@Imhim machine fly and db incline press is A+ .. and the cardio is spot on. single arm dumbbell tricep extensions as well

 

[ROIDDERS]

Push Day

Morning weight: 84.30kg

Calories Consumed: 4452
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 107kg: 6, 5, 4, 3

DB Incline Press:
3 sets: 37.5kg, 5, 35kg: 7, 7, 5

Machine Fly:
3 sets: 91.5kg: 8, 8, 8

DB Lateral Raise:
3 sets: 15kg: 16, 15, 13

Cable Upright row:
3 sets: 68kg: 13, 12, 10

Ez Bar Pushdown:
3 sets: 40.8kg: 12, 9, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 10

Cardio:
Stair master - 20 minutes - 70 SPM - 137 BPM

Notes: Pushing movements have slightly regressed, only got 5 reps on incline press so lowered the weight, will lower to the 35kgs for a bit to let things rest up, shoulder is feeling good though.

My kind of workout on this one for sure. The bench n the incline r really impressive and the cable upright rows are also outstanding. @Imhim

 

[Imhim]

Morning weight: 83.90kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Seated Row (30 degree elbows flare)
3 sets: 85kg: 11, 9, 9

Rear Delt Machine Fly:
3 sets: 47kg: 17, 16, 15

Cable Face pulls:
3 sets: 64kg: 14, 13, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 9, 8

Cable Rope Hammer Curl:
3 sets: 50kg: 11, 10, 9

Notes: 41 Degree Celsius day today outta nowhere, I was chugging water like a motherfucker. Added extra salt to the pre and post workout meal. Felt a little sluggish today, probably just the overwhelming heat.

Mask ons from last night post 4.5k calories attached:

 

[ballin2504]

Check in photos

Morning weight: 83.80kg

Coached by @gainsman

Ugloz.is products provided by @UGL OZ and @UGL OZ Support Rep

@Imhim looking good big fella. Great posing brother

 

[Imhim]

Leg Day

Morning weight: 84.00kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pendulum Squat:
4 sets: 55kg: 10, 9, 7, 6

Seated hamstring curl:
4 sets: 103kg: 12, 11, 9, 9

Seated leg extension:
4 sets: 126.5kg: 14, 11, 10, 9

Lying leg curl:
3 sets: 65kg: 13, 9, 8

Standing calf raise:
2 sets: 115kg: 14, 12

Seated calf raise:
2 sets: 85kg : 12, 11

Notes: Some more solid increases today, things moving nicely all around and zero knee pain now.

Tonight’s vibe:

 

[LevButlerov]

Morning weight: 83.90kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Seated Row (30 degree elbows flare)
3 sets: 85kg: 11, 9, 9

Rear Delt Machine Fly:
3 sets: 47kg: 17, 16, 15

Cable Face pulls:
3 sets: 64kg: 14, 13, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 9, 8

Cable Rope Hammer Curl:
3 sets: 50kg: 11, 10, 9

Notes: 41 Degree Celsius day today outta nowhere, I was chugging water like a motherfucker. Added extra salt to the pre and post workout meal. Felt a little sluggish today, probably just the overwhelming heat.

Mask ons from last night post 4.5k calories attached:

nice your front double getting bigger and 41C!!! HOT!

 

[LevButlerov]

Leg Day

Morning weight: 84.00kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pendulum Squat:
4 sets: 55kg: 10, 9, 7, 6

Seated hamstring curl:
4 sets: 103kg: 12, 11, 9, 9

Seated leg extension:
4 sets: 126.5kg: 14, 11, 10, 9

Lying leg curl:
3 sets: 65kg: 13, 9, 8

Standing calf raise:
2 sets: 115kg: 14, 12

Seated calf raise:
2 sets: 85kg : 12, 11

Notes: Some more solid increases today, things moving nicely all around and zero knee pain now.

Tonight’s vibe:
View attachment 149432
View attachment 149433

zero knee pain is a win
whats the song? I tried to zoom in not sure

 

[Imhim]

zero knee pain is a win
whats the song? I tried to zoom in not sure

Must be bigger on my end
but ‘About You’ - The 1975

 

[Imhim]

Rest Day/Cardio Day

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Cardio:
Stair master - 40 Minutes - 70 SPM - 142 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 22, 13, 11

Captain chair Leg raises:
3 sets: 19, 16, 13

Notes: More intense DOMs in the quads today as usual, but feels good knowing everything’s being hit hard.

Tonight’s tune

 

[LevButlerov]

Must be bigger on my end
but ‘About You’ - The 1975

going to listen soon

 

[LevButlerov]

Rest Day/Cardio Day

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Cardio:
Stair master - 40 Minutes - 70 SPM - 142 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 22, 13, 11

Captain chair Leg raises:
3 sets: 19, 16, 13

Notes: More intense DOMs in the quads today as usual, but feels good knowing everything’s being hit hard.

Tonight’s tune
View attachment 149908

Good rest and cardio day @Imhim the stair master work is good!
228 protein is good but you need more protein and carbs for DOMS.
Quads sore is normal after the hard sessions, massage it out.


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

 

[Allupfromhere]

Solid and productive rest day with the cardio brother keeping the work going while getting in the recovery.
I had a listen to Aerosmith and yungbloods album. Must say huge fan of some of thes songs. Soo good it can still give the feel of 70s and 80s rock, real music still

 

[Dreamer]

Rest Day/Cardio Day

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Cardio:
Stair master - 40 Minutes - 70 SPM - 142 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 22, 13, 11

Captain chair Leg raises:
3 sets: 19, 16, 13

Notes: More intense DOMs in the quads today as usual, but feels good knowing everything’s being hit hard.

Tonight’s tune
View attachment 149908

Nice work on the stair master! For abs try adding a few sets of ab wheel rollouts, they are beautiful for abs

 

[waggat]

Leg Day

Morning weight: 84.00kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pendulum Squat:
4 sets: 55kg: 10, 9, 7, 6

Seated hamstring curl:
4 sets: 103kg: 12, 11, 9, 9

Seated leg extension:
4 sets: 126.5kg: 14, 11, 10, 9

Lying leg curl:
3 sets: 65kg: 13, 9, 8

Standing calf raise:
2 sets: 115kg: 14, 12

Seated calf raise:
2 sets: 85kg : 12, 11

Notes: Some more solid increases today, things moving nicely all around and zero knee pain now.

Tonight’s vibe:
View attachment 149432
View attachment 149433

Nice leg workout mate! The pendulum squat is certainly humbling in terms of weight added hey! Awesome machine though. Lets you go as deep as you want with no lower back stress.

 

[Imhim]

Push Day

Morning weight: 83.80kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

BB Bench Press:
4 sets: 107kg: 5, 3,
100kg: 6, 6

DB Incline Press:
3 sets: 35kg: 9, 8, 7

Machine Fly:
3 sets: 89kg: 8, 8, 8

DB Lateral Raise:
3 sets: 15kg: 17, 15, 14

Cable Upright row:
3 sets: 70.3kg : 10, 9, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 9, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 11, 10

Notes: Push day continuing to feel better on the joints, although performance on pressing and flies isn’t all still. Decreasing to the 35kgs for incline press today felt really good and stable. Will make my top set only 100kg for barbell press next session. Attributing the strength loss mainly to pushing a bit too hard and fatigue building up. Will continue to decrease the weight as per directions from coach.

 

[Imhim]

Solid and productive rest day with the cardio brother keeping the work going while getting in the recovery.
I had a listen to Aerosmith and yungbloods album. Must say huge fan of some of thes songs. Soo good it can still give the feel of 70s and 80s rock, real music still

They just hit number one rock album today in the US, the EP is one of my favourite things to play rn

Yungblud’s also been nominated for 3 Grammy categories

Nice work on the stair master! For abs try adding a few sets of ab wheel rollouts, they are beautiful for abs

Nice leg workout mate! The pendulum squat is certainly humbling in terms of weight added hey! Awesome machine though. Lets you go as deep as you want with no lower back stress.

 

[LevButlerov]

Push Day

Morning weight: 83.80kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

BB Bench Press:
4 sets: 107kg: 5, 3,
100kg: 6, 6

DB Incline Press:
3 sets: 35kg: 9, 8, 7

Machine Fly:
3 sets: 89kg: 8, 8, 8

DB Lateral Raise:
3 sets: 15kg: 17, 15, 14

Cable Upright row:
3 sets: 70.3kg : 10, 9, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 9, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 11, 10

Notes: Push day continuing to feel better on the joints, although performance on pressing and flies isn’t all still. Decreasing to the 35kgs for incline press today felt really good and stable. Will make my top set only 100kg for barbell press next session. Attributing the strength loss mainly to pushing a bit too hard and fatigue building up. Will continue to decrease the weight as per directions from coach.

Good push day but protein still low I know you planning it but you have high volume @Imhim
I think whats causing strength loss is low macros imo

 

[Imhim]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

 

[LevButlerov]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

Good pull day @Imhim 60kg iso row with those clean sets looks hot with 66kg pulldown
Your arms and back are growing fast I bet

 

[stevesmi]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

@Imhim The pull ups look really good and so do the lateral rows. This is a really good job on this. The close grip is a good workout.

 

[ceo]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

Bros. Looking good on this. I like the pull ups. You hit in 35 repetitions. That's no joke. @Imhim

 

[Ulter]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

you know your stuff @Imhim I love how you're implementing the pull ups and close script back to back, and you're keeping your calories really strong. Over 4400.

 

[Imhim]

Leg Day

Morning weight: 84.00kg

Calories Consumed: 4452
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

Pendulum Squat:
4 sets: 55kg: 11, 9, 7, 6

Seated hamstring curl:
4 sets: 103kg: 12, 11, 9, 9

Seated leg extension:
4 sets: 126.5kg: 15, 12, 10, 9

Lying leg curl:
3 sets: 65kg: 13, 9, 8

Standing calf raise:
2 sets: 115kg: 14, 12

Seated calf raise:
2 sets: 85kg : 11, 11

Cardio:
Stair master - 20 Minutes - 70 SPM - 147 BPM average heart rate

Notes: Pushed the limits again today, felt amazing and reps are stronger and continue to improve with more control.

 

[Imhim]

Check in

Morning weight: 84.00kg

Ugloz.is @UGL OZ @UGL OZ Support Rep providing all that I need

Coached by @gainsman

 

[Mobster]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

I'm tall enough or I'd have someone help me get started

 

[ROIDDERS]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

@Imhim I love this workout that you put together. It's no joke at all. Hitting your back like this and starting out with pull ups and finishing with cable rope hammer curls is really good. Nice arm training.

 

[2Thick]

Check in

Morning weight: 84.00kg

Ugloz.is @UGL OZ @UGL OZ Support Rep providing all that I need

Coached by @gainsman

Physique is looking really, really nice. I like the tight muscles and the cuts that you have. It's very impressive. @Imhim

 

[Imhim]

Rest Day/Cardio Day

Morning weight: 83.50kg

Calories Consumed: 4452
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

Cardio:
Stair master - 40 Minutes - 70 SPM - 145 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 22, 13, 11

Captain chair Leg raises:
3 sets: 20, 16, 13

Notes: Getting my sweat on

 

[LevButlerov]

Rest Day/Cardio Day

Morning weight: 83.50kg

Calories Consumed: 4452
Carbs: 605g
Protein: 208g
Fats: 127g
Fiber: 28g

Cardio:
Stair master - 40 Minutes - 70 SPM - 145 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 22, 13, 11

Captain chair Leg raises:
3 sets: 20, 16, 13

Notes: Getting my sweat on

Good rest day add planks next time @Imhim

 

[ballin2504]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

@Imhim looks like everything is going good man. Love to see you hitting your goals

 

[RoySimpson]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

@Imhim Awesome pull session right here!

 

[Imhim]

Push Day

Morning weight: 84.00kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

BB Bench Press
4 sets: 105kg: 6, 4, 4, 3

DB Incline Press:
3 sets: 35kg: 9, 8, 7

Machine Fly:
3 sets: 82kg: 9, 9, 8

DB Lateral Raise:
3 sets: 15kg: 18, 16, 15

Cable Upright row:
3 sets: 70.3kg : 11, 10, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 9, 9

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 9, 9

Notes: Continuing with push day deloads, pressing is feeling better each session. Late night pics from last night attached after 4.5k cals.

 

[Noah Wixx]

Pull Day:

Morning weight: 84.10kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 10, 9, 8

Iso - Lateral row:
3 sets: 60kg: 11, 10, 10

Rear Delt Machine Fly:
3 sets: 49.5kg: 11, 11, 10

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 17.5kg (each side): 11, 10, 9

Cable Rope Hammer Curl:
3 sets: 52.3kg: 10, 9, 8


Notes: Some good increases today, smashed through today’s session. Change from to a Hammer Strength Iso-lateral row today, still do 2 arms at a time. FYI when using straps on it just place a foam block on either side between the stopper and the part that moves so the handles are closer to get the straps on and the blocks will just fall on the floor when you lift to get into the starting position. Felt really good, just focused on squeezing everything as it’s a new movement.

Nicely done on the pull day

 

[Imhim]

Pull Day

Morning weight: 84.20kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 11, 9, 8

Iso - Lateral row:
3 sets: 70kg: 11, 10, 9

Rear Delt Machine Fly:
3 sets: 49.5kg: 13, 12, 11

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 20kg (each side): 9, 8, 8

Cable Rope Hammer Curl:
3 sets: 52.3kg: 12, 11, 10

Notes: Great session today although didn’t sleep that well last night, was quite overheated and blocked nose but sinuses aren’t blocked today.

 

[Pigsy]

Pull Day

Morning weight: 84.20kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 11, 9, 8

Iso - Lateral row:
3 sets: 70kg: 11, 10, 9

Rear Delt Machine Fly:
3 sets: 49.5kg: 13, 12, 11

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 20kg (each side): 9, 8, 8

Cable Rope Hammer Curl:
3 sets: 52.3kg: 12, 11, 10

Notes: Great session today although didn’t sleep that well last night, was quite overheated and blocked nose but sinuses aren’t blocked today.

Killing it brother

 

[LevButlerov]

Push Day

Morning weight: 84.00kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

BB Bench Press
4 sets: 105kg: 6, 4, 4, 3

DB Incline Press:
3 sets: 35kg: 9, 8, 7

Machine Fly:
3 sets: 82kg: 9, 9, 8

DB Lateral Raise:
3 sets: 15kg: 18, 16, 15

Cable Upright row:
3 sets: 70.3kg : 11, 10, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 9, 9

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 9, 9

Notes: Continuing with push day deloads, pressing is feeling better each session. Late night pics from last night attached after 4.5k cals.

lean there, really good chest @Imhim

Pull Day

Morning weight: 84.20kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 11, 9, 8

Iso - Lateral row:
3 sets: 70kg: 11, 10, 9

Rear Delt Machine Fly:
3 sets: 49.5kg: 13, 12, 11

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 20kg (each side): 9, 8, 8

Cable Rope Hammer Curl:
3 sets: 52.3kg: 12, 11, 10

Notes: Great session today although didn’t sleep that well last night, was quite overheated and blocked nose but sinuses aren’t blocked today.

clean bull day I want to see more pull ups though.
low sleep how many hours?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

 

[Dreamer]

Pull Day

Morning weight: 84.20kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 66kg: 11, 9, 8

Iso - Lateral row:
3 sets: 70kg: 11, 10, 9

Rear Delt Machine Fly:
3 sets: 49.5kg: 13, 12, 11

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 20kg (each side): 9, 8, 8

Cable Rope Hammer Curl:
3 sets: 52.3kg: 12, 11, 10

Notes: Great session today although didn’t sleep that well last night, was quite overheated and blocked nose but sinuses aren’t blocked today.

Great session man, killing it

 

[Imhim]

Leg Day

Morning Weight: 84.4kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pendulum Squat:
4 sets: 55kg: 11, 9, 7, 7

Seated hamstring curl:
4 sets: 105.5kg: 11, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 15, 12, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 9, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 12, 11

Notes: Slower digestion today, quite bloated. Lunch during the week is 15g fiber lol so might bring that down as I seem to be experience the discomfort post meal at work. Weekends are fine. Great session overall, although was 30+ degrees tonight and the gym’s ac was not doing so well.

 

[Imhim]

Killing it brother

lean there, really good chest @Imhim

clean bull day I want to see more pull ups though.
low sleep how many hours?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

6 hours - just felt overheated even with AC on, was feeling a bit on edge at work with dramas there and stress carried though to the evening.

Great session man, killing it

 

[LevButlerov]

6 hours - just felt overheated even with AC on, was feeling a bit on edge at work with dramas there and stress carried though to the evening.

AC i forget its hot there

 

[LevButlerov]

Leg Day

Morning Weight: 84.4kg

Calories Consumed: 4412
Carbs: 595g
Protein: 228g
Fats: 118g
Fiber: 36g

Pendulum Squat:
4 sets: 55kg: 11, 9, 7, 7

Seated hamstring curl:
4 sets: 105.5kg: 11, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 15, 12, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 9, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 12, 11

Notes: Slower digestion today, quite bloated. Lunch during the week is 15g fiber lol so might bring that down as I seem to be experience the discomfort post meal at work. Weekends are fine. Great session overall, although was 30+ degrees tonight and the gym’s ac was not doing so well.

dood day today but the digestion issue? what is that from? @Imhim

 

[Imhim]

Rest Day/Cardio Day

Morning weight: 84.30kg

Calories Consumed: 4348
Carbs: 588g
Protein: 228g
Fats: 117g
Fiber: 31g

Cardio:
Stair master - 40 Minutes - 70 SPM - 144 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 23, 13, 11

Captain chair Leg raises:
3 sets: 20, 16, 13

Notes: have removed some fiber by taking out the cauliflower rice from dinner, that alone amounts to 6-7 g fiber. May also adjust lunch at work to bring down the fiber there too. 30 degrees Celsius at the gym today for this cardio and a session

 

[Imhim]

dood day today but the digestion issue? what is that from? @Imhim

Well issues are coming on after higher fiber meals such as lunch (which is split in two across the work day) being 15g fiber. Will take out the apple, that along is 6g fiber for ~200 red apple. Coach suggested to lower the fiber.

 

[LevButlerov]

Well issues are coming on after higher fiber meals such as lunch (which is split in two across the work day) being 15g fiber. Will take out the apple, that along is 6g fiber for ~200 red apple. Coach suggested to lower the fiber.

you are saying fiber is causing inflammation?

 

[LevButlerov]

Rest Day/Cardio Day

Morning weight: 84.30kg

Calories Consumed: 4348
Carbs: 588g
Protein: 228g
Fats: 117g
Fiber: 31g

Cardio:
Stair master - 40 Minutes - 70 SPM - 144 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 23, 13, 11

Captain chair Leg raises:
3 sets: 20, 16, 13

Notes: have removed some fiber by taking out the cauliflower rice from dinner, that alone amounts to 6-7 g fiber. May also adjust lunch at work to bring down the fiber there too. 30 degrees Celsius at the gym today for this cardio and a session

lets see how it goes as fiber is down

 

[Imhim]

Push Day

Morning weight: 83.5kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 105kg: 5,
100kg: 6, 6, 4

DB Incline Press:
3 sets: 35kg: 8, 7, 6

Machine Fly:
3 sets: 82kg: 10, 9, 9

DB Lateral Raise:
3 sets: 15kg: 18, 17, 15

Cable Upright row:
3 sets: 70.3kg : 11, 11, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 10, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 9

Cardio:
Stair master - 20 minutes - 70 SPM - 141 BPM average heart rate

Notes: Deloaded push day continuing to make improvements alongside the shoulder rehab, slight pinching on flies. Lower fiber from yesterday has already eased the bloating.

 

[LevButlerov]

Push Day

Morning weight: 83.5kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 105kg: 5,
100kg: 6, 6, 4

DB Incline Press:
3 sets: 35kg: 8, 7, 6

Machine Fly:
3 sets: 82kg: 10, 9, 9

DB Lateral Raise:
3 sets: 15kg: 18, 17, 15

Cable Upright row:
3 sets: 70.3kg : 11, 11, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 10, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 9

Cardio:
Stair master - 20 minutes - 70 SPM - 141 BPM average heart rate

Notes: Deloaded push day continuing to make improvements alongside the shoulder rehab, slight pinching on flies. Lower fiber from yesterday has already eased the bloating.

Good deload push @Imhim but the fiber shouldn't cause a lot of bloat usually, how much water are you taking in? and i see your fats over 120 what foods are we talking about?

bench press good numbers 105!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Dreamer]

Push Day

Morning weight: 83.5kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 105kg: 5,
100kg: 6, 6, 4

DB Incline Press:
3 sets: 35kg: 8, 7, 6

Machine Fly:
3 sets: 82kg: 10, 9, 9

DB Lateral Raise:
3 sets: 15kg: 18, 17, 15

Cable Upright row:
3 sets: 70.3kg : 11, 11, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 10, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 9

Cardio:
Stair master - 20 minutes - 70 SPM - 141 BPM average heart rate

Notes: Deloaded push day continuing to make improvements alongside the shoulder rehab, slight pinching on flies. Lower fiber from yesterday has already eased the bloating.

Love that stair master - 141 BPM is a solid push.

 

[Coolguy]

Push Day

Morning weight: 83.5kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 105kg: 5,
100kg: 6, 6, 4

DB Incline Press:
3 sets: 35kg: 8, 7, 6

Machine Fly:
3 sets: 82kg: 10, 9, 9

DB Lateral Raise:
3 sets: 15kg: 18, 17, 15

Cable Upright row:
3 sets: 70.3kg : 11, 11, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 10, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 9

Cardio:
Stair master - 20 minutes - 70 SPM - 141 BPM average heart rate

Notes: Deloaded push day continuing to make improvements alongside the shoulder rehab, slight pinching on flies. Lower fiber from yesterday has already eased the bloating.

20 minutes on the stairmaster is 20min longer then I can do
Good weights brother since it's a deload are you reduced reps or reduced weight?

 

[BeMe]

Push Day

Morning weight: 83.5kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 105kg: 5,
100kg: 6, 6, 4

DB Incline Press:
3 sets: 35kg: 8, 7, 6

Machine Fly:
3 sets: 82kg: 10, 9, 9

DB Lateral Raise:
3 sets: 15kg: 18, 17, 15

Cable Upright row:
3 sets: 70.3kg : 11, 11, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 10, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 9

Cardio:
Stair master - 20 minutes - 70 SPM - 141 BPM average heart rate

Notes: Deloaded push day continuing to make improvements alongside the shoulder rehab, slight pinching on flies. Lower fiber from yesterday has already eased the bloating.

Bro your progress has been great this cycle. I like checking every once and a while and I can really see the progression. Chest, shoulders, and arms have really come up a lot! How long has this cycle been on now? It feels like it's only been like 6 weeks or somethn

 

[HarleyGuy]

Push Day

Morning weight: 83.5kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

BB Bench Press
4 sets: 105kg: 5,
100kg: 6, 6, 4

DB Incline Press:
3 sets: 35kg: 8, 7, 6

Machine Fly:
3 sets: 82kg: 10, 9, 9

DB Lateral Raise:
3 sets: 15kg: 18, 17, 15

Cable Upright row:
3 sets: 70.3kg : 11, 11, 9

Ez Bar Pushdown:
3 sets: 40.8kg: 11, 10, 8

Single Arm Dumbbell Tricep Extension:
2 sets (per arm): 12.5kg: 10, 9

Cardio:
Stair master - 20 minutes - 70 SPM - 141 BPM average heart rate

Notes: Deloaded push day continuing to make improvements alongside the shoulder rehab, slight pinching on flies. Lower fiber from yesterday has already eased the bloating.

Amazing progress bro you're on your way to low teens in BF%!

As for the fiber I found what worked for me is I started with 5mg psyllium and was able to work my way up to 20mg. Slamming too much too soon cause a bit of bloating for me without enough water.

Slower digestion today, quite bloated. Lunch during the week is 15g fiber lol so might bring that down as I seem to be experience the discomfort post meal at work.

Start lower but work your way up you won't regret it.

 

[Imhim]

Pull Day (Saturday)

Morning weight: 83.80kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 68.3kg: 9, 8, 8

Iso - Lateral row:
3 sets: 75kg: 11, 10, 9

Rear Delt Machine Fly:
3 sets: 49.5kg: 15, 14, 13

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 20kg (each side): 10, 8, 8

Cable Rope Hammer Curl:
3 sets: 52.3kg: 13, 12, 11

Cardio:
Stair master - 20 minutes - 70 SPM - 144 BPM average heart rate

Notes: Some good increases today, way less bloating. Will try stay under 30g fiber daily, will maybe get it done to low 20s.

 

[Imhim]

Check in photos and phase change

Mornings weight: 83.80kg

Coached by @gainsman

Ugloz.is @UGL OZ and @UGL OZ Support Rep products keeping me going

The cut and cruise has begun!

Whilst appetite isn’t really there, coach will be using this time to get my body fat a bit lower, it’s not that high at all, but the body isn’t responding to food as much as it was. This will be a good reset and will be nice being a bit leaner for summer. Training is to stay the same for now but no doubt there might be some volume decreases. Will try maintain strength as best I can.

Protocol:
Platinum/Sparta Test E:
150mg per week ( 3 x 50mg)
Shogun Reta 1mg weekly

10mg Shogun Cialis daily

6g omega 3 (3G am and 3G pm)
300mg Coq10
1200mg NAC (600mg am and 600mg pm)
Vitamin D

 

[Imhim]

Good deload push @Imhim but the fiber shouldn't cause a lot of bloat usually, how much water are you taking in? and i see your fats over 120 what foods are we talking about?

bench press good numbers 105!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

Peanut butter, beef, egg in the mayo. The most discomfort happens after meal 2 and post workout meal. Dropping the fiber has reduced the issues. With food being cut now, I think things will be a little more flexible with what I can and cannot eat. I think the more food you push the more wise you have to be and cleaner everything needs to be.

Love that stair master - 141 BPM is a solid push.

20 minutes on the stairmaster is 20min longer then I can do
Good weights brother since it's a deload are you reduced reps or reduced weight?

Have only needed to lighten load on push day, only slightly. Still hitting 105kg on my top set on bench, but lightening the back offs as coach said we have been pushing quite hard for quite some time now.

Bro your progress has been great this cycle. I like checking every once in a while and I can really see the progression. Chest, shoulders, and arms have really come up a lot! How long has this cycle been on now? It feels like it's only been like 6 weeks or somethn

15 weeks but been with @Gains Man only since end of September and since then, been awesome having him guide me.

Amazing progress bro you're on your way to low teens in BF%!

As for the fiber I found what worked for me is I started with 5mg psyllium and was able to work my way up to 20mg. Slamming too much too soon cause a bit of bloating for me without enough water.


Start lower but work your way up you won't regret it.

I actually can’t eat gluten, and a lot of gluten free cereals, breads or grains will actually use psyllium as a base instead of wheat grain. I typically stay away from these foods or I only eat maybe a small serving per day but this is because the psyllium amount can’t be measured as the label doesn’t say how much was used. When I used to eat those products, not one shit was hard to take, seamless

I usually opt for rice flour based breads and cereals (e.g Rice Bubbles).

 

[LevButlerov]

Peanut butter, beef, egg in the mayo. The most discomfort happens after meal 2 and post workout meal. Dropping the fiber has reduced the issues. With food being cut now, I think things will be a little more flexible with what I can and cannot eat. I think the more food you push the more wise you have to be and cleaner everything needs to be.

how about almond or walnut butter?

 

[Imhim]

Check in photos as forgot to attach, coffee hadn’t kicked in

 

[Imhim]

how about almond or walnut butter?

Now almond butter on rice cakes with some honey

 

[HarleyGuy]

Check in photos as forgot to attach, coffee hadn’t kicked in

Gained 4kg since September looking big and strong bro!

Now almond butter on rice cakes with some honey

I use macadamia nut butter... amazing fats and omega 7's too. I slam two fingers in the jar and insert into mouth (a lay up joke for whoever wants to bite LOL)

 

[LevButlerov]

Now almond butter on rice cakes with some honey

perfect

 

[LevButlerov]

Check in photos as forgot to attach, coffee hadn’t kicked in

Front and back double winning shots for you @Imhim

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Coolguy]

Have only needed to lighten load on push day, only slightly. Still hitting 105kg on my top set on bench, but lightening the back offs as coach said we have been pushing quite hard for quite some time now.

Ahhh brilliant brother.
Yeah makes sense to me.

 

[Allupfromhere]

Check in photos as forgot to attach, coffee hadn’t kicked in

Looking dynamite brother

 

[Imhim]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

 

[LevButlerov]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

Good leg day, real pump I hope @Imhim and your food isn't bad at all a bit low on protein but not bad.

 

[HarleyGuy]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

Nice volume and high reps on such a hot day!

Protein: 221g

You can add one protein shake with two scoops of whey to get this to 271g if you want an easy way to hit 300+ on a regular protein eating day.

 

[waggat]

Pull Day (Saturday)

Morning weight: 83.80kg

Calories Consumed: 4452
Carbs:605g
Protein: 208g
Fats: 127g
Fiber: 28g

Pull ups:
3 sets: 15, 11, 10

Close grip lat pull downs (v grip):
3 sets: 68.3kg: 9, 8, 8

Iso - Lateral row:
3 sets: 75kg: 11, 10, 9

Rear Delt Machine Fly:
3 sets: 49.5kg: 15, 14, 13

Cable Face pulls:
3 sets: 64kg: 15, 14, 12

Machine Preacher Curl:
3 sets: 20kg (each side): 10, 8, 8

Cable Rope Hammer Curl:
3 sets: 52.3kg: 13, 12, 11

Cardio:
Stair master - 20 minutes - 70 SPM - 144 BPM average heart rate

Notes: Some good increases today, way less bloating. Will try stay under 30g fiber daily, will maybe get it done to low 20s.

Nice pull workout mate. 15, 11, 10 is nice going on the pull-ups.

 

[Mobster]

There's two gyms I need to go to - 1 has a Pendulum Squat

 

[stevesmi]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

@Imhim really nice job on the pendulum squats, and nice job on the seated hamstring curl. That's what I like to see right there. Lying leg curls are also really nice.

 

[Ulter]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

Nice job on the seated hamstring curls and nice job on the seated leg extensions. I also like the lying leg curls. It's important to make sure you hit your hamstrings as hard as your quads. A lot of people don't do that. @Imhim

 

[Imhim]

Rest Day/Cardio Day

Morning weight: 83.40kg

Calories consumed: 3721
Carbs: 456g
Protein: 221g
Fats: 111g
Fiber: 29g

Cardio:
Stair master - 40 Minutes - 70 SPM - 137 BPM average heart rate

Abs (superset)

Cable crunch:
3 sets: 43.1kg: 24, 14, 11

Captain chair Leg raises:
3 sets: 21, 16, 13

Notes: @Imhim on carbs below 500g……wottttttt.
A very wet cardio session today, humidity here at an all time high.

 

[Imhim]

Nice pull workout mate. 15, 11, 10 is nice going on the pull-ups.

The concentric strength has really increased the past few weeks

@Imhim really nice job on the pendulum squats, and nice job on the seated hamstring curl. That's what I like to see right there. Lying leg curls are also really nice.

Nice job on the seated hamstring curls and nice job on the seated leg extensions. I also like the lying leg curls. It's important to make sure you hit your hamstrings as hard as your quads. A lot of people don't do that. @Imhim

Close stance and drive the pad down hits them really well

 

[Imhim]

Nice volume and high reps on such a hot day!


You can add one protein shake with two scoops of whey to get this to 271g if you want an easy way to hit 300+ on a regular protein eating day.

There's two gyms I need to go to - 1 has a Pendulum Squat

More gyms need to have them fr

 

[HarleyGuy]

More gyms need to have them fr

Holy shit that emoji made me LOL for real.

 

[ceo]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

Bros,

Pendulum squat and seated hamstring curl, good back to back. The reason is you balance both sides of the legs.
@Imhim that's what I like to see: good balance and symmetry.

 

[stevesmi]

The concentric strength has really increased the past few weeks



Close stance and drive the pad down hits them really well

Nice work

 

[2Thick]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

@Imhim one of the cool things about this is the exercises you're doing. The pendulum squat and the seated hamstring curls all look really good. Nice finish as well on the cardio.

 

[ROIDDERS]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

I like that you're hitting some solid amount of calories, and a big part of that is carbs, with 220 protein. I think that's a really good macro layout. @Imhim

 

[Pigsy]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

Great leg session there brother. Hope we hare get a cooler week

 

[Allupfromhere]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

Stair master after punishing the legs

 

[ballin2504]

Leg Day

Morning weight: 83.80kg

Calories Consumed: 3733
Carbs: 460g
Protein: 221g
Fats: 110g
Fiber: 29g

Pendulum Squat:
4 sets: 57.5kg: 10, 8, 6, 6

Seated hamstring curl:
4 sets: 105.5kg: 12, 9, 8, 8

Seated leg extension:
4 sets: 126.5kg: 16, 13, 10, 9

Lying leg curl:
3 sets: 65kg: 14, 10, 8

Standing calf raise:
2 sets: 115kg: 15, 12

Seated calf raise:
2 sets: 85kg : 13, 12

Cardio:
Stair master - 20 minutes - 70 SPM - 145 BPM

Notes: Lower cals today, just ate to appetite and not push food, I ate slightly past feeling full. Strong leg day today, pushed really hard, but the weather, disgustingly humid - 35 degrees during the session.

@Imhim looks like you got a really good leg day in! Bet they were pumped to the max

 

[Ulter]

Close stance and drive the pad down hits them really well

I like that iron pumping for sure.