Approved Log Bulk to Strength Cycle Log

[Ohdamn]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

 

[LevButlerov]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

good to see yo moving into this strength phase @Ohdamn

this is going to be epic I see big lifts coming


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

 

[G-Merc 80]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

Looking ripped brother, far out you are lifting some weight on those compound movements! makes me feeling very inadequate lmao. Keen to follow this log to see the lifts increase.

 

[toddthelineman]

Me: wtf this guy is huge

@Ohdamn : good time to start a bulk

Hahaha wow bro

 

[Dreamer]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

205kg bench is mental man, your looking great too, this will be a big log

 

[stevesmi]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

@Ohdamn I think your goals are very smart. Adding size while staying lean is definitely a good goal and it's a healthy option as well.

 

[Ulter]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

that is some strong calories. 6K cals is a lot! but you have a crazy metabolism @Ohdamn

 

[waggat]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

Nice looking plan and looking thick as in that photo!

 

[Mobster]

Gonna run a bulk for 4-8 weeks myself

 

[2Thick]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

EVO family always appreciates your logs. this one will be fun as well @Ohdamn look forward to see what you are capable of

 

[Ohdamn]

DAY 1 — PUSH

2 sets each

1. Flat Barbell Bench Press


Warm-up sequence:

1. 60 kg × 8


2. 100 kg × 6


3. 140 kg × 3


4. 160 kg × 1


5. 175 kg × 1 (optional, only if you like a final single)



Top Set: 2 sets

190 kg × 4-3 reps (once I get 6 reps I will go up 2.5 kgs in weight)

Backoff Set:

170 kg × 6–8




---

2. Incline DB Press

Warm-ups (with lighter DBs):

20s × 10

35s × 6

45s × 3
Top Set: 4–6 @ 57.5 kg DBs
Backoff: 6–8 @ 50 kg



---

3. Pec Deck Fly

1 feeder: moderate weight × 8

Top Set: 10–12 (all out) full stack



---

4. Plate loaded Shoulder Press

Warm-ups:

30% × 8

50% × 6

70% × 3
Top Set: 4 180 kilos
Backoff: 6–8



---

5. Side Laterals

1 feeder set: 12 reps

Top Set: 10–15 @ 25 kg



---

6. Rope Pushdown

1 feeder

Top Set: 8–12 100 kilos



---

7. Dips (Weighted)

1 BW warm-up × 5

Weight added warm ups

Top Set: 6–10 @ 80 kg added

Video: second Set bench after first set of 4 reps. 3 reps of 190 kilos

 

[ceo]

DAY 1 — PUSH

2 sets each

1. Flat Barbell Bench Press


Warm-up sequence:

1. 60 kg × 8


2. 100 kg × 6


3. 140 kg × 3


4. 160 kg × 1


5. 175 kg × 1 (optional, only if you like a final single)



Top Set: 2 sets

190 kg × 4-3 reps (once I get 6 reps I will go up 2.5 kgs in weight)

Backoff Set:

170 kg × 6–8




---

2. Incline DB Press

Warm-ups (with lighter DBs):

20s × 10

35s × 6

45s × 3
Top Set: 4–6 @ 57.5 kg DBs
Backoff: 6–8 @ 50 kg



---

3. Pec Deck Fly

1 feeder: moderate weight × 8

Top Set: 10–12 (all out) full stack



---

4. Plate loaded Shoulder Press

Warm-ups:

30% × 8

50% × 6

70% × 3
Top Set: 4 180 kilos
Backoff: 6–8



---

5. Side Laterals

1 feeder set: 12 reps

Top Set: 10–15 @ 25 kg



---

6. Rope Pushdown

1 feeder

Top Set: 8–12 100 kilos



---

7. Dips (Weighted)

1 BW warm-up × 5

Weight added warm ups

Top Set: 6–10 @ 80 kg added

Video: second Set bench after first set of 4 reps. 3 reps of 190 kilos

bros hell yeah on this setup. i like how you finish with side laterals @Ohdamn then you do the ropes!

 

[ROIDDERS]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

you are looking great as always. will be exciting to see you kill it on this new log .. bulking and strength is the best ! @Ohdamn

 

[G-Merc 80]

DAY 1 — PUSH

2 sets each

1. Flat Barbell Bench Press


Warm-up sequence:

1. 60 kg × 8


2. 100 kg × 6


3. 140 kg × 3


4. 160 kg × 1


5. 175 kg × 1 (optional, only if you like a final single)



Top Set: 2 sets

190 kg × 4-3 reps (once I get 6 reps I will go up 2.5 kgs in weight)

Backoff Set:

170 kg × 6–8




---

2. Incline DB Press

Warm-ups (with lighter DBs):

20s × 10

35s × 6

45s × 3
Top Set: 4–6 @ 57.5 kg DBs
Backoff: 6–8 @ 50 kg



---

3. Pec Deck Fly

1 feeder: moderate weight × 8

Top Set: 10–12 (all out) full stack



---

4. Plate loaded Shoulder Press

Warm-ups:

30% × 8

50% × 6

70% × 3
Top Set: 4 180 kilos
Backoff: 6–8



---

5. Side Laterals

1 feeder set: 12 reps

Top Set: 10–15 @ 25 kg



---

6. Rope Pushdown

1 feeder

Top Set: 8–12 100 kilos



---

7. Dips (Weighted)

1 BW warm-up × 5

Weight added warm ups

Top Set: 6–10 @ 80 kg added

Video: second Set bench after first set of 4 reps. 3 reps of 190 kilos

Bro you are a weapon! the weight you're moving on the bench is crazy, your second warmup set is my 1RM lol

 

[Ohdamn]

good to see yo moving into this strength phase @Ohdamn

this is going to be epic I see big lifts coming


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

Looking ripped brother, far out you are lifting some weight on those compound movements! makes me feeling very inadequate lmao. Keen to follow this log to see the lifts increase.

Me: wtf this guy is huge

@Ohdamn : good time to start a bulk

Hahaha wow bro

205kg bench is mental man, your looking great too, this will be a big log

@Ohdamn I think your goals are very smart. Adding size while staying lean is definitely a good goal and it's a healthy option as well.

that is some strong calories. 6K cals is a lot! but you have a crazy metabolism @Ohdamn

Nice looking plan and looking thick as in that photo!

Gonna run a bulk for 4-8 weeks myself

EVO family always appreciates your logs. this one will be fun as well @Ohdamn look forward to see what you are capable of

bros hell yeah on this setup. i like how you finish with side laterals @Ohdamn then you do the ropes!

you are looking great as always. will be exciting to see you kill it on this new log .. bulking and strength is the best ! @Ohdamn

Bro you are a weapon! the weight you're moving on the bench is crazy, your second warmup set is my 1RM lol

Appreciate all the support, brothers, seriously means a lot.
I’m fired up for this strength phase and ready to push some heavy weight. Calories are high, energy feels great, and the goal is simple: get stronger every week while keeping the physique tight.

Big thanks to everyone who dropped in,
and everyone showing love.

I’m locked in. Let’s make this a massive run strength up, size up, performance up.
Appreciate all of you following along. Time to earn it.

 

[Ohdamn]

Breakfast

600 ml water

100 g oats

1 banana

4 whole eggs

20 g honey

25 g peanut butter

 

[stevesmi]

Appreciate all the support, brothers, seriously means a lot.
I’m fired up for this strength phase and ready to push some heavy weight. Calories are high, energy feels great, and the goal is simple: get stronger every week while keeping the physique tight.

Big thanks to everyone who dropped in,
and everyone showing love.

I’m locked in. Let’s make this a massive run strength up, size up, performance up.
Appreciate all of you following along. Time to earn it.

We appreciate you for sure.

 

[LevButlerov]

Appreciate all the support, brothers, seriously means a lot.
I’m fired up for this strength phase and ready to push some heavy weight. Calories are high, energy feels great, and the goal is simple: get stronger every week while keeping the physique tight.

Big thanks to everyone who dropped in,
and everyone showing love.

I’m locked in. Let’s make this a massive run strength up, size up, performance up.
Appreciate all of you following along. Time to earn it.

Lock it in hard

 

[LevButlerov]

Breakfast

600 ml water

100 g oats

1 banana

4 whole eggs

20 g honey

25 g peanut butter

building the bulk

 

[HarleyGuy]

DAY 1 — PUSH

2 sets each

1. Flat Barbell Bench Press


Warm-up sequence:

1. 60 kg × 8


2. 100 kg × 6


3. 140 kg × 3


4. 160 kg × 1


5. 175 kg × 1 (optional, only if you like a final single)



Top Set: 2 sets

190 kg × 4-3 reps (once I get 6 reps I will go up 2.5 kgs in weight)

Backoff Set:

170 kg × 6–8




---

2. Incline DB Press

Warm-ups (with lighter DBs):

20s × 10

35s × 6

45s × 3
Top Set: 4–6 @ 57.5 kg DBs
Backoff: 6–8 @ 50 kg



---

3. Pec Deck Fly

1 feeder: moderate weight × 8

Top Set: 10–12 (all out) full stack



---

4. Plate loaded Shoulder Press

Warm-ups:

30% × 8

50% × 6

70% × 3
Top Set: 4 180 kilos
Backoff: 6–8



---

5. Side Laterals

1 feeder set: 12 reps

Top Set: 10–15 @ 25 kg



---

6. Rope Pushdown

1 feeder

Top Set: 8–12 100 kilos



---

7. Dips (Weighted)

1 BW warm-up × 5

Weight added warm ups

Top Set: 6–10 @ 80 kg added

Video: second Set bench after first set of 4 reps. 3 reps of 190 kilos

Strong! And looking like a beast I can't wait to see the end of this bulk. 6000+ cals nice work. I had to eat like that all summer LOL.

 

[ceo]

Appreciate all the support, brothers, seriously means a lot.
I’m fired up for this strength phase and ready to push some heavy weight. Calories are high, energy feels great, and the goal is simple: get stronger every week while keeping the physique tight.

Big thanks to everyone who dropped in,
and everyone showing love.

I’m locked in. Let’s make this a massive run strength up, size up, performance up.
Appreciate all of you following along. Time to earn it.

bros we appreciate you!

 

[ballin2504]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

@Ohdamn glad to see you started this log up brother. Can’t wait to see the progress

 

[Ohdamn]

PULL and ABS
2 sets each


1. Underhand Barbell Row


Warm-ups:

60 × 8

100 × 5

120 × 3
Top Set: 4–6 @ 150 kg
Backoff: 6–8 @ 130 kg



---

2. Chest-Supported T-Bar Row

Warm-ups:

20 × 10

40 × 6

60 × 3
Top Set: 4–6 @ 100 kg
Backoff: 6–8



---

3. Lat Pulldown

Warm-ups:

50 × 10

80 × 6
Top Set: 4–6 @ full stack
Bw pull ups until failure



---

4. Plate loaded Lat Row

1 feeder per side

Top Set: 6–10 @ 85 kg /side



---

5. Reverse Pec Deck

1 feeder

Top Set: 10–12 full stack



---

6. Barbell Curl

Warm-ups:

20 × 10

30 × 6
Top Set: 4–6 @ 70 kg



---

7. Incline DB Curl

1 feeder

Top Set: 6–10 @ 25 kg


Abs

3 sets

Cable Crunches: 10–15

Hanging Leg Raises: 6–12

Weighted Plank: 20–30 sec




Photo: Lunch i had at work

300 g basa filet

300 gram raw weight brown rice

Mixed vegetables

25 g olive oil

 

[Ulter]

Appreciate all the support, brothers, seriously means a lot.
I’m fired up for this strength phase and ready to push some heavy weight. Calories are high, energy feels great, and the goal is simple: get stronger every week while keeping the physique tight.

Big thanks to everyone who dropped in,
and everyone showing love.

I’m locked in. Let’s make this a massive run strength up, size up, performance up.
Appreciate all of you following along. Time to earn it.

iron training is what i love about you

 

[ROIDDERS]

Appreciate all the support, brothers, seriously means a lot.
I’m fired up for this strength phase and ready to push some heavy weight. Calories are high, energy feels great, and the goal is simple: get stronger every week while keeping the physique tight.

Big thanks to everyone who dropped in,
and everyone showing love.

I’m locked in. Let’s make this a massive run strength up, size up, performance up.
Appreciate all of you following along. Time to earn it.

keep pumping that iron!

 

[Ohdamn]

115 kilos fasted this morning.

Feeling strong!, appetite is more than good , and bodyweight is moving up . Planning to continue the push up into the 120s before deciding how far to take the off-season bulk before strength peak.

 

[RoySimpson]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

@Ohdamn shifting some big weight bro!

 

[Pigsy]

That's the way, move big to get big

 

[Haysey86]

Good size on you mate and strong also . Will be following

 

[Ohdamn]

We appreciate you for sure.

Appreciate you too brother, means a lot.

Lock it in hard

building the bulk

Locked in and pushing hard every day

Strong! And looking like a beast I can't wait to see the end of this bulk. 6000+ cals nice work. I had to eat like that all summer LOL.

Thanks man, the 6000+ cals is no joke but the strength is flying. Keen to see where I end up

bros we appreciate you!

Love that bro, appreciate the support big time

@Ohdamn glad to see you started this log up brother. Can’t wait to see the progress

Thanks man! Pumped to document everything and push this bulk as far as I can.

iron training is what i love about you

Appreciate that brother, all about putting in the work under the bar.

keep pumping that iron!

Always! Heavy iron training every week

@Ohdamn shifting some big weight bro!

Cheers bro! Strength is climbing

That's the way, move big to get big

Exactly brother, big lifts, big meals, big results.

Good size on you mate and strong also . Will be following

Respect bro, glad to have you following along. I'll be following your logs as well

 

[stevesmi]

Appreciate you too brother, means a lot.






Locked in and pushing hard every day


Thanks man, the 6000+ cals is no joke but the strength is flying. Keen to see where I end up



Love that bro, appreciate the support big time


Thanks man! Pumped to document everything and push this bulk as far as I can.


Appreciate that brother, all about putting in the work under the bar.



Always! Heavy iron training every week



Cheers bro! Strength is climbing


Exactly brother, big lifts, big meals, big results.



Respect bro, glad to have you following along. I'll be following your logs as well

Keep up the good work, champ.

 

[LevButlerov]

Locked in and pushing hard every day

pushing hard

 

[Noah Wixx]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

Push pull legs is goated i run that style program alot with really good results

 

[ceo]

Appreciate you too brother, means a lot.






Locked in and pushing hard every day


Thanks man, the 6000+ cals is no joke but the strength is flying. Keen to see where I end up



Love that bro, appreciate the support big time


Thanks man! Pumped to document everything and push this bulk as far as I can.


Appreciate that brother, all about putting in the work under the bar.



Always! Heavy iron training every week



Cheers bro! Strength is climbing


Exactly brother, big lifts, big meals, big results.



Respect bro, glad to have you following along. I'll be following your logs as well

bros EVO family respect

 

[ROIDDERS]

Appreciate you too brother, means a lot.






Locked in and pushing hard every day


Thanks man, the 6000+ cals is no joke but the strength is flying. Keen to see where I end up



Love that bro, appreciate the support big time


Thanks man! Pumped to document everything and push this bulk as far as I can.


Appreciate that brother, all about putting in the work under the bar.



Always! Heavy iron training every week



Cheers bro! Strength is climbing


Exactly brother, big lifts, big meals, big results.



Respect bro, glad to have you following along. I'll be following your logs as well

A++ evo family love

 

[Ohdamn]

LEGS

New gym, had to control my self from wanting to try every piece of equipment there

2 sets each

1. Squat

Warm-ups:

60 × 8

100 × 6

140 × 3

180 × 1

200 × i did 6 reps here
Top Set: 4 @ 220 kg
Backoff: 6 @ 200 kg



---

2. Leg Press

Warm-ups:

2 plates × 10

4 plates × 8

6 plates × 5
Top Set: 6–8 @ 550 kg
Backoff: 8–10



---

3. Romanian Deadlift


Warm-ups:

60 × 8

100 × 5

140 × 3
Top Set: 4–6 @ 240 kg



---

4. Seated Leg Curl

1 feeder × 8
Top Set: 8–12 124 kgs



---

5. Calves

1 feeder

Top Set: full stack until failure

Photo: 550 kg leg Press

Video: 6 reps 200 kilo squat(could have got 2 more reps but saved energy for 4 reps of 220 kilo squat)

 

[Ohdamn]

Thanks to @StoryOfTheProphet I will be adding test p into my cycle 50-75 mg eod

 

[LevButlerov]

LEGS

New gym, had to control my self from wanting to try every piece of equipment there

2 sets each

1. Squat

Warm-ups:

60 × 8

100 × 6

140 × 3

180 × 1

200 × i did 6 reps here
Top Set: 4 @ 220 kg
Backoff: 6 @ 200 kg



---

2. Leg Press

Warm-ups:

2 plates × 10

4 plates × 8

6 plates × 5
Top Set: 6–8 @ 550 kg
Backoff: 8–10



---

3. Romanian Deadlift


Warm-ups:

60 × 8

100 × 5

140 × 3
Top Set: 4–6 @ 240 kg



---

4. Seated Leg Curl

1 feeder × 8
Top Set: 8–12 124 kgs



---

5. Calves

1 feeder

Top Set: full stack until failure

Photo: 550 kg leg Press

Video: 6 reps 200 kilo squat(could have got 2 more reps but saved energy for 4 reps of 220 kilo squat)

good training really big 550kgs you a monster! @Ohdamn

 

[LevButlerov]

Thanks to @StoryOfTheProphet I will be adding test p into my cycle 50-75 mg eod

Good touchdown from @StoryOfTheProphet love the gear @Ohdamn

 

[charlieboyd]

Those are some serious numbers, man! Crushing it! This log is gonna be legendary.

 

[Ohdamn]

2 sets each

PUSH (Variation B)

1. Smith machine Incline Barbell Bench Press

Warm-ups:
60 × 8
100 × 6
130 × 3
150 × 1

Top Set: 4–6 @ 160 kg
Backoff: 6–8 @ 145 kg

2. Hammer strength plate loaded chest Press


Top Set: 4–6 @ 95 kg per side
Backoff: 6–8

3. High-to-Low Cable Fly

1 feeder × 10
Top Set: 10–12

4. Dumbbell Shoulder Press

Warm-ups: 30% × 8, 50% × 6, 70% × 3
Top Set: 6 57.2
Backoff: 6–8

5. Dumbbell Lateral Raise

1 feeder
Top Set: 12–15 25 kg

6. Rope tricep pushdown

20 × 10
30 × 6

Top Set: 6–8 @ full sack 134 kg
Backoff: 8–10

7. Overhead Rope Extension

1 feeder
Top Set: 10–15

Push ups to failure

 

[LevButlerov]

2 sets each

PUSH (Variation B)

1. Smith machine Incline Barbell Bench Press

Warm-ups:
60 × 8
100 × 6
130 × 3
150 × 1

Top Set: 4–6 @ 160 kg
Backoff: 6–8 @ 145 kg

2. Hammer strength plate loaded chest Press


Top Set: 4–6 @ 95 kg per side
Backoff: 6–8

3. High-to-Low Cable Fly

1 feeder × 10
Top Set: 10–12

4. Dumbbell Shoulder Press

Warm-ups: 30% × 8, 50% × 6, 70% × 3
Top Set: 6 57.2
Backoff: 6–8

5. Dumbbell Lateral Raise

1 feeder
Top Set: 12–15 25 kg

6. Rope tricep pushdown

20 × 10
30 × 6

Top Set: 6–8 @ full sack 134 kg
Backoff: 8–10

7. Overhead Rope Extension

1 feeder
Top Set: 10–15

Push ups to failure

push ups to failure with a good volume day, you never fail to impress @Ohdamn

 

[Ohdamn]

Keep up the good work, champ.

Appreciate it brother, staying consistent every day

pushing hard

Always pushing, always improving. Thanks bro

Push pull legs is goated i run that style program alot with really good results

Facts bro, PPL never fails. Been getting crazy results on it too.

bros EVO family respect

Much respect right back at you, EVO family strong

A++ evo family love

All love! Grateful for the support always

good training really big 550kgs you a monster! @Ohdamn

Good touchdown from @StoryOfTheProphet love the gear @Ohdamn

Thanks brother! Just grinding and trying to level up every week

Those are some serious numbers, man! Crushing it! This log is gonna be legendary.

Thanks bro, that means a lot. I’m locked in this log is only getting crazier from here

push ups to failure with a good volume day, you never fail to impress @Ohdamn

Thanks man! Failure sets always hit different , gotta keep pushing the limits

 

[LevButlerov]

Always pushing, always improving. Thanks bro

leveling up for sure

 

[stevesmi]

Appreciate it brother, staying consistent every day


Always pushing, always improving. Thanks bro

Facts bro, PPL never fails. Been getting crazy results on it too.



Much respect right back at you, EVO family strong

All love! Grateful for the support always



Thanks brother! Just grinding and trying to level up every week




Thanks bro, that means a lot. I’m locked in this log is only getting crazier from here


Thanks man! Failure sets always hit different , gotta keep pushing the limits

Gotta grind

 

[ROIDDERS]

Appreciate it brother, staying consistent every day


Always pushing, always improving. Thanks bro

Facts bro, PPL never fails. Been getting crazy results on it too.



Much respect right back at you, EVO family strong

All love! Grateful for the support always



Thanks brother! Just grinding and trying to level up every week




Thanks bro, that means a lot. I’m locked in this log is only getting crazier from here


Thanks man! Failure sets always hit different , gotta keep pushing the limits

keep the iron grind going

 

[Ohdamn]

Saturday check in

120 kilos fasted (considering going to 130 kgs and assessing how my abs look there, if I can I will go to 150kgs)

Feeling great, lots of energy, no loss of reps in Bodyweight exercises, appetite is amazing could eat 8 k somedays lol

Photos: fasted, fasted scale weight and breakfast

120 grams oats banana honey 40 g whey protein shake

 

[LevButlerov]

Saturday check in

120 kilos fasted (considering going to 130 kgs and assessing how my abs look there, if I can I will go to 150kgs)

Feeling great, lots of energy, no loss of reps in Bodyweight exercises, appetite is amazing could eat 8 k somedays lol

Photos: fasted, fasted scale weight and breakfast

120 grams oats banana honey 40 g whey protein shake

big and lean as always

 

[ceo]

Appreciate it brother, staying consistent every day


Always pushing, always improving. Thanks bro

Facts bro, PPL never fails. Been getting crazy results on it too.



Much respect right back at you, EVO family strong

All love! Grateful for the support always



Thanks brother! Just grinding and trying to level up every week




Thanks bro, that means a lot. I’m locked in this log is only getting crazier from here


Thanks man! Failure sets always hit different , gotta keep pushing the limits

bros high five!

 

[Ohdamn]

A couple meals from today

Meal 2 300 gram chicken 300 gram raw rice

Dinner 300 gram fish and 300 gram raw rice

Plus mixed veggies on the side for both meals

 

[LevButlerov]

A couple meals from today

Meal 2 300 gram chicken 300 gram raw rice

Dinner 300 gram fish and 300 gram raw rice

Plus mixed veggies on the side for both meals

looking perfect for growth

 

[Ohdamn]

Rest day/ calisthenics/ Mobility and stretches

Photo: no pump(just out the shower getting ready for gym) Feeling amazing since adding @StoryOfTheProphet test p

 

[LevButlerov]

Rest day/ calisthenics/ Mobility and stretches

Photo: no pump(just out the shower getting ready for gym) Feeling amazing since adding @StoryOfTheProphet test p

pumped chest even you said no pumps

 

[Ohdamn]

leveling up for sure

Gotta grind

keep the iron grind going

big and lean as always

bros high five!

looking perfect for growth

pumped chest even you said no pumps

Thanks everybody

 

[Ohdamn]

Photos: relaxed and practing a pose

 

[Allupfromhere]

10-Week Bulk → 8-Week Strength Peak Log

Starting a new long phase and logging everything here.

Plan
10-week bulk eating 5–6k

Protein: ~300 g
Carbs: ~650–700 g
Fat: ~130–150 g calories

8-week strength peak focused on heavy compounds

Training: PPL with top sets + back-off work

Peds


Sustanon 250 500 mg weekly

Npp 300 mg weekly

Possible anadrol the final 4 weeks as a pre-workout boost


Supplements


Basics


Whey protein

Creatine monohydrate

Multivitamin

Omega-3 fish oil

Vitamin D3

Magnesium

Electrolytes


Performance


Pre-workout (caffeine + pump ingredients)

Fast carbs pre/intra training


Support / Health


Citrus bergamot (cholesterol/BP support)

CoQ10

NAC (general liver support)

Tudca (for extra liver/bile support)

Probiotics

Ashwagandha (sleep/stress)

Beetroot (blood pressure/pump)



Starting Point


Bodyweight: 109 kg (fasted)


Bench: 205 kg

Squat: 240 kg

Deadlift: 260 kg


Goals

Add size while staying relatively lean

Build into big PRs during the 8-week strength peak

Feeling like I'm in a good spot to push food intake and weights higher.

Photo: a little flexed with current physique, non fasted. After eating every meal for the day(around 5 k cals)

Brother sorry im super late to the party here!
Wow bro you are a fucking juggernaut
This gonna be some fucked up weight getting pushed by the end of this phase no doubt. You riding solo for this or still with the coach?

 

[Ohdamn]

Brother sorry im super late to the party here!
Wow bro you are a fucking juggernaut
This gonna be some fucked up weight getting pushed by the end of this phase no doubt. You riding solo for this or still with the coach?

Thanks brother i'm feeling strong as fuck right now, but sticking to the plan, slow and steady.

I’m running this phase solo at the moment, dialling everything in myself but I will get in contact with coach again for the cut phase

 

[LevButlerov]

Thanks everybody

Photos: relaxed and practing a pose

you're looking jacked lean

 

[ROIDDERS]

Photos: relaxed and practing a pose

absolute bully!

 

[Ohdamn]

Flat Barbell Bench Press

Working weight range: 190 kg × 4–6

Warm-up ramp:

60 kg × 8

100 kg × 5

140 kg × 3

160 kg × 1

170–180 kg × 1 (primer)
→ WORK SETS: 190 kg × 2 sets

2. Incline Barbell Bench Press

working weight 150 kg × 4–6

Warm-up:

60 × 8

80 × 4

100 × 2
→ WORK SETS: 150 × 2 sets

3. Smith machine Seated Barbell

120 kg × 4–6

Warm-up:

40 × 8

60 × 4

70 × 1
→ WORK SETS: 140 × 2 sets

4. DB Lateral Raise

20–30 kg
→ 2 sets × 6–8

5. Weighted Dips

to +80 kg × 4–6
→ 2 sets

6. Rope Pressdowns

→ 1–2 sets × 6–8
(Full stack + slow negatives)

Video: 4 reps 190 kilo bench

 

[LevButlerov]

Flat Barbell Bench Press

Working weight range: 190 kg × 4–6

Warm-up ramp:

60 kg × 8

100 kg × 5

140 kg × 3

160 kg × 1

170–180 kg × 1 (primer)
→ WORK SETS: 190 kg × 2 sets

2. Incline Barbell Bench Press

working weight 150 kg × 4–6

Warm-up:

60 × 8

80 × 4

100 × 2
→ WORK SETS: 150 × 2 sets

3. Smith machine Seated Barbell

120 kg × 4–6

Warm-up:

40 × 8

60 × 4

70 × 1
→ WORK SETS: 140 × 2 sets

4. DB Lateral Raise

20–30 kg
→ 2 sets × 6–8

5. Weighted Dips

to +80 kg × 4–6
→ 2 sets

6. Rope Pressdowns

→ 1–2 sets × 6–8
(Full stack + slow negatives)

Video: 4 reps 190 kilo bench

huge 190kgs for 4 you are a beast @Ohdamn

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
@JimmyO187 @SPOONMAN366

 

[Dreamer]

Flat Barbell Bench Press

Working weight range: 190 kg × 4–6

Warm-up ramp:

60 kg × 8

100 kg × 5

140 kg × 3

160 kg × 1

170–180 kg × 1 (primer)
→ WORK SETS: 190 kg × 2 sets

2. Incline Barbell Bench Press

working weight 150 kg × 4–6

Warm-up:

60 × 8

80 × 4

100 × 2
→ WORK SETS: 150 × 2 sets

3. Smith machine Seated Barbell

120 kg × 4–6

Warm-up:

40 × 8

60 × 4

70 × 1
→ WORK SETS: 140 × 2 sets

4. DB Lateral Raise

20–30 kg
→ 2 sets × 6–8

5. Weighted Dips

to +80 kg × 4–6
→ 2 sets

6. Rope Pressdowns

→ 1–2 sets × 6–8
(Full stack + slow negatives)

Video: 4 reps 190 kilo bench

150 on the incline 80 on dips, man you are strong

 

[rizzlekdizzle]

Geez I think my max weights are your warm up weights...

 

[JimmyO187]

Flat Barbell Bench Press

Working weight range: 190 kg × 4–6

Warm-up ramp:

60 kg × 8

100 kg × 5

140 kg × 3

160 kg × 1

170–180 kg × 1 (primer)
→ WORK SETS: 190 kg × 2 sets

2. Incline Barbell Bench Press

working weight 150 kg × 4–6

Warm-up:

60 × 8

80 × 4

100 × 2
→ WORK SETS: 150 × 2 sets

3. Smith machine Seated Barbell

120 kg × 4–6

Warm-up:

40 × 8

60 × 4

70 × 1
→ WORK SETS: 140 × 2 sets

4. DB Lateral Raise

20–30 kg
→ 2 sets × 6–8

5. Weighted Dips

to +80 kg × 4–6
→ 2 sets

6. Rope Pressdowns

→ 1–2 sets × 6–8
(Full stack + slow negatives)

Video: 4 reps 190 kilo bench

Nice clean reps on that 190 kilo, that’s very impressive

 

[Ohdamn]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

 

[Ohdamn]

Tonight non fasted weight 116 kilos

I have dropped calories to 4,000 kcal | 670 g carbs | 330 g protein (plan is to get to 130 kilos slower than it took to me to get to 120 )

 

[Ohdamn]

PULL

1. Deadlift

Working weight: 250 kg × 4–6

Warm-up ramp:

100 × 6

140 × 4

180 × 3

220 × 1
→ WORK SETS: 250 × 2 sets

6 the first set then 4 the second set ( i can go up in weight next week)

2. Weighted Pull-Ups

+20 to +60 kg × 4–6

Warm-up:

Bodyweight × 5

+10 kg × 2
→ WORK SETS: +20–60 × 2 sets

3. Barbell Rows

160 kg × 4–6

Warm-up:

60 × 6

100 × 3
→ WORK SETS: 160 kg × 2 sets

4. Barbell Shrugs

220 kg × 4–6
→ 2 sets

5. Barbell Curls

70 kg × 4–6
→ 2 sets

Concentration curls until failure and some hammer curls

Video: 4 reps of 250 kilo deadlift

 

[LevButlerov]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

all you can eat destroyed love it

Tonight non fasted weight 116 kilos

I have dropped calories to 4,000 kcal | 670 g carbs | 330 g protein (plan is to get to 130 kilos slower than it took to me to get to 120 )

protein high perfect

PULL

1. Deadlift

Working weight: 250 kg × 4–6

Warm-up ramp:

100 × 6

140 × 4

180 × 3

220 × 1
→ WORK SETS: 250 × 2 sets

6 the first set then 4 the second set ( i can go up in weight next week)

2. Weighted Pull-Ups

+20 to +60 kg × 4–6

Warm-up:

Bodyweight × 5

+10 kg × 2
→ WORK SETS: +20–60 × 2 sets

3. Barbell Rows

160 kg × 4–6

Warm-up:

60 × 6

100 × 3
→ WORK SETS: 160 kg × 2 sets

4. Barbell Shrugs

220 kg × 4–6
→ 2 sets

5. Barbell Curls

70 kg × 4–6
→ 2 sets

Concentration curls until failure and some hammer curls

Video: 4 reps of 250 kilo deadlift

250kg on the deads you are really going up! @Ohdamn

 

[Mobster]

Food looks great

 

[Ohdamn]

A quick push pm session

Incline dumbell bench press
50 kg total × 12

Flat Barbell Bench Press
170 kg × 11 i was trying for 12 but hit the rack mid set lol

Close-Grip Bench Press
145 kg × 12

Plate loaded Seated Shoulder Press
160 kg total × 12

Lateral Raises
25 kg DBs × 12–15


Overhead cable Tricep Extension
80 kg total × 12–15

Cable Pushdowns
134 kg total × 15

Photos: before the gym relaxed and after the gym relaxed

116 kilos non fasted

 

[RoidRage69]

PULL

1. Deadlift

Working weight: 250 kg × 4–6

Warm-up ramp:

100 × 6

140 × 4

180 × 3

220 × 1
→ WORK SETS: 250 × 2 sets

6 the first set then 4 the second set ( i can go up in weight next week)

2. Weighted Pull-Ups

+20 to +60 kg × 4–6

Warm-up:

Bodyweight × 5

+10 kg × 2
→ WORK SETS: +20–60 × 2 sets

3. Barbell Rows

160 kg × 4–6

Warm-up:

60 × 6

100 × 3
→ WORK SETS: 160 kg × 2 sets

4. Barbell Shrugs

220 kg × 4–6
→ 2 sets

5. Barbell Curls

70 kg × 4–6
→ 2 sets

Concentration curls until failure and some hammer curls

Video: 4 reps of 250 kilo deadlift

Similar to one of my workouts. I bet you felt huge afterwards.

 

[Ohdamn]

you're looking jacked lean

Thanks! Feeling great

absolute bully!

Much love bro doing my best

huge 190kgs for 4 you are a beast @Ohdamn

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
@JimmyO187 @SPOONMAN366

190 felt good thanks!

150 on the incline 80 on dips, man you are strong

Thanks brother!

Geez I think my max weights are your warm up weights...

Thanks brother!

Nice clean reps on that 190 kilo, that’s very impressive

Thanks bro!

all you can eat destroyed love it

protein high perfect

250kg on the deads you are really going up! @Ohdamn

All you can eat didn’t stand a chance

Thanks!!

Food looks great

Appreciate it bro! Trying to keep the food heavy and consistent so the strength keeps climbing.

Similar to one of my workouts. I bet you felt huge afterwards.

felt pumped as hell after that session bro

 

[stevesmi]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

@Ohdamn That waterMelon looks really good, man. It's hard to find good watermelon. especially this time of year where i am at

 

[Ulter]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

The food looks absolutely clean and delicious. I'm glad to see that you're putting something good together. Keep up The good work. @Ohdamn

 

[ceo]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

Bros. Nothing like a good lunch like that. @Ohdamn All you can eat and healthy as well. That's a good little spot you at

 

[2Thick]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

@Ohdamn nice job on the training! lots of core work is much respected. It's funny how many people avoid it because it's too hard on them.

 

[ROIDDERS]

Much love bro doing my best

We expect nothing less out of you.

 

[LevButlerov]

Thanks! Feeling gre

and looking great

 

[Ohdamn]

2 sets squat 220 kilos 6 reps then 5 reps left a rep in the tank for better recovery, i will up the weight next week

Leg press 2x4-6

Romanian deadlift 2x4-6

Leg curl 2x4-6

Standing calf raise 2xfailure

Video: 220 kilo squat

 

[RoySimpson]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

@Ohdamn Food looks incredible!!

 

[LevButlerov]

2 sets squat 220 kilos 6 reps then 5 reps left a rep in the tank for better recovery, i will up the weight next week

Leg press 2x4-6

Romanian deadlift 2x4-6

Leg curl 2x4-6

Standing calf raise 2xfailure

Video: 220 kilo squat

power 220kgs sets

 

[ballin2504]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

Nice update man the food’s looking good and you’re looking massive. Keep killing this.

 

[Noah Wixx]

All you can eat lunch today(5 plates of protein carbs and veggies then 2 bowls of water melon

Photo: all you can eat meals, a non fasted relaxed photo then a little flex)

Ab workout right now plus push ups abd pull ups

Hanging leg raise + 20 kg dumbbell – 4 × 10
Cable crunch – 4 × 12 @ 100–120 kg stack
Decline sit-up + 40 kg – 3 × 15
Landmine twists – 3 × 20/side
ab wheel rollout – 4 × 12
Vacuum holds – 4 × 25–30 s

All you can eat is clutch after a workout lol

 

[Ohdamn]

saturday check in 115 kgs

upping calories to 6000 calories, since i've been getting more steps


Saturday Pull Day Complete

Crushed a solid back and biceps session today. Felt strong as hell

Lat Pulldown: 4 sets – 10 reps – 140 kg

T-Bar Row: 4 sets – 10 reps – 120 kg

Machine Row: 3 sets – 12 reps – 140 kg

Deadlift: 3 sets – 8 reps – 242.5 kg

Cross Cable Rear Delt Fly: 3 sets – 12 reps – 20 kg

plateloaded Preacher Curl: 4 sets – 10 reps – 80 kg

Incline Dumbbell Curl: 3 sets – 10 reps – 30 kg

Hammer Curls: 4 sets – 8 reps – 40 kg

Volume was high, recovery on point.

photo: side and front view

 

[LevButlerov]

saturday check in 115 kgs

upping calories to 6000 calories, since i've been getting more steps


Saturday Pull Day Complete

Crushed a solid back and biceps session today. Felt strong as hell

Lat Pulldown: 4 sets – 10 reps – 140 kg

T-Bar Row: 4 sets – 10 reps – 120 kg

Machine Row: 3 sets – 12 reps – 140 kg

Deadlift: 3 sets – 8 reps – 242.5 kg

Cross Cable Rear Delt Fly: 3 sets – 12 reps – 20 kg

plateloaded Preacher Curl: 4 sets – 10 reps – 80 kg

Incline Dumbbell Curl: 3 sets – 10 reps – 30 kg

Hammer Curls: 4 sets – 8 reps – 40 kg

Volume was high, recovery on point.

photo: side and front view

For 115kg and 6k cals you have the best abs, unreal size too @Ohdamn

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

 

[Dreamer]

saturday check in 115 kgs

upping calories to 6000 calories, since i've been getting more steps


Saturday Pull Day Complete

Crushed a solid back and biceps session today. Felt strong as hell

Lat Pulldown: 4 sets – 10 reps – 140 kg

T-Bar Row: 4 sets – 10 reps – 120 kg

Machine Row: 3 sets – 12 reps – 140 kg

Deadlift: 3 sets – 8 reps – 242.5 kg

Cross Cable Rear Delt Fly: 3 sets – 12 reps – 20 kg

plateloaded Preacher Curl: 4 sets – 10 reps – 80 kg

Incline Dumbbell Curl: 3 sets – 10 reps – 30 kg

Hammer Curls: 4 sets – 8 reps – 40 kg

Volume was high, recovery on point.

photo: side and front view

You really are a monster man, huge, strong and lean.

 

[Ohdamn]

@Ohdamn That waterMelon looks really good, man. It's hard to find good watermelon. especially this time of year where i am at

The food looks absolutely clean and delicious. I'm glad to see that you're putting something good together. Keep up The good work. @Ohdamn

Bros. Nothing like a good lunch like that. @Ohdamn All you can eat and healthy as well. That's a good little spot you at

@Ohdamn nice job on the training! lots of core work is much respected. It's funny how many people avoid it because it's too hard on them.

We expect nothing less out of you.

and looking great

@Ohdamn Food looks incredible!!

power 220kgs sets

Nice update man the food’s looking good and you’re looking massive. Keep killing this.

All you can eat is clutch after a workout lol

For 115kg and 6k cals you have the best abs, unreal size too @Ohdamn

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

You really are a monster man, huge, strong and lean.

Thanks for all the love and comments, guys, really appreciate the support.

Watermelon was fire, all-you-can-eat spot is clutch, and the core grind is paying off.
You calling me a monster keeps me going means a lot.

 

[Ohdamn]

rest day light recovery

a few meals

dinner

- 300 g raw basa filets
- 600 g cooked rice
- 200 g sweet potato
- 200 g mixed vegetables
- 20 ml olive oil
- avocado

evening snack

- 500 g fat-free Greek yogurt
- 50 g mixed nuts
- 40 g natural peanut butter
- 4 rice cakes

breakfast

- 150 g dry rolled oats (uncooked)
- 60 g whey protein isolate (2 scoops)
- banana 2 large
- 50 g natural peanut butter
- 150 g mixed berries
- 500 ml whole milk

a back pic last night

and a bit of food shopping

 

[2Thick]

Thanks for all the love and comments, guys, really appreciate the support.

Watermelon was fire, all-you-can-eat spot is clutch, and the core grind is paying off.
You calling me a monster keeps me going means a lot.

watermelon is good stuff

 

[ROIDDERS]

Thanks for all the love and comments, guys, really appreciate the support.

Watermelon was fire, all-you-can-eat spot is clutch, and the core grind is paying off.
You calling me a monster keeps me going means a lot.

A+++

 

[Ulter]

Thanks for all the love and comments, guys, really appreciate the support.

Watermelon was fire, all-you-can-eat spot is clutch, and the core grind is paying off.
You calling me a monster keeps me going means a lot.

you are a monster!

 

[LevButlerov]

rest day light recovery

a few meals

dinner

- 300 g raw basa filets
- 600 g cooked rice
- 200 g sweet potato
- 200 g mixed vegetables
- 20 ml olive oil
- avocado

evening snack

- 500 g fat-free Greek yogurt
- 50 g mixed nuts
- 40 g natural peanut butter
- 4 rice cakes

breakfast

- 150 g dry rolled oats (uncooked)
- 60 g whey protein isolate (2 scoops)
- banana 2 large
- 50 g natural peanut butter
- 150 g mixed berries
- 500 ml whole milk

a back pic last night

and a bit of food shopping

Good rest day and nice meals

 

[waggat]

saturday check in 115 kgs

upping calories to 6000 calories, since i've been getting more steps


Saturday Pull Day Complete

Crushed a solid back and biceps session today. Felt strong as hell

Lat Pulldown: 4 sets – 10 reps – 140 kg

T-Bar Row: 4 sets – 10 reps – 120 kg

Machine Row: 3 sets – 12 reps – 140 kg

Deadlift: 3 sets – 8 reps – 242.5 kg

Cross Cable Rear Delt Fly: 3 sets – 12 reps – 20 kg

plateloaded Preacher Curl: 4 sets – 10 reps – 80 kg

Incline Dumbbell Curl: 3 sets – 10 reps – 30 kg

Hammer Curls: 4 sets – 8 reps – 40 kg

Volume was high, recovery on point.

photo: side and front view

Nice looking workout mate. Some big weights used!

 

[Ohdamn]

push day today

2 reps of 200 kilo bench(i was trying for three but i hit thr rack the first rep )

then 5 of 180 kilos

then back off set of 120 kgs until failure

 

[LevButlerov]

push day today

2 reps of 200 kilo bench(i was trying for three but i hit thr rack the first rep )

then 5 of 180 kilos

then back off set of 120 kgs until failure

big pump! impressive 200kg!

 

[Ohdamn]

big thanks to @Anabolic Advancements test e, npp and anadrol have arrived!

will be adding anadrol pre workout 50 mg 3 x a week

 

[Ohdamn]

sponsored by @Anabolic Advancements

50 push up pump and flex. arms measuring near 22 inch. been feeling super solid all day

 

[LevButlerov]

big thanks to @Anabolic Advancements test e, npp and anadrol have arrived!

will be adding anadrol pre workout 50 mg 3 x a week

nice touchdown

sponsored by @Anabolic Advancements

50 push up pump and flex. arms measuring near 22 inch. been feeling super solid all day

50 push up big pump THICK! @Ohdamn

 

[Ohdamn]

sponsored by @Anabolic Advancements

lower body

Back Squat
2 × 4 230kgs

1x 15 120 kgd

leg extension
2 x 10 140 kgs

Seated Leg Curl
2 × 8–12 80 kgs

playe loaded Standing Calf Raise
2 × failure 300 kgs

video: 230 kg squat

 

[Allupfromhere]

sponsored by @Anabolic Advancements

lower body

Back Squat
2 × 4 230kgs

1x 15 120 kgd

leg extension
2 x 10 140 kgs

Seated Leg Curl
2 × 8–12 80 kgs

playe loaded Standing Calf Raise
2 × failure 300 kgs

video: 230 kg squat

Fuck brother thats some leg demolition