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yeah you did good!
LevButlerov
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Good target, 5 clean pull ups is a solid benchmark. Do 5 full and 10 assisted if you can
Thanks mate
It’s been a great journey so far.
I will definitely look into some GHK. I’m love learning about all this stuff and seeing the benefits from it all
I sure can give a breakdown of each day. I will add a post in later in the week with each day.
It’s was a killer pump
Thanks mate
Was a good session to really get some volume into the back.
I would say my back is my weakest but I’m working to change that
I can confirm the body was shocked after the workout
Hey mate
Thanks for reaching out
At the moment I’m running 500 test and 400eq and I have been feeling great.
I am getting coached my the gainz man so I just run everything past home and make sure it’s all good.
I was in a different gym and just wanted to get in and out so used what was free.
My back is my weakest part so it still gave me a killer workout
killer workouts is what i love to see. you will not go wrong with that type of training. and the best part of all is you are having fun! @Nimble brick
Great minds think alike. HahaGood target, 5 clean pull ups is a solid benchmark. Do 5 full and 10 assisted if you can
I will be hitting the assisted to really feel the burn
Thanks mate
The workouts have been an absolute killer but I love that shit. Always keen to keep pushing myself and seeing what I can achieve
that is what its all aobut! love what you do
Quads/Calves
Wednesday, Nov 12, 2025 at 5:24am
Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 47 kg x 20
Set 3: 47 kg x 18
Set 4: 61 kg x 12
Set 5: 33 kg x 15 [Drop]
Bulgarian Split Squat
Set 1: 20 kg x 20
Set 2: 30 kg x 18
Set 3: 30 kg x 16
Set 4: 40 kg x 12
Set 5: 20 kg x 16 [Drop]
Single Leg Press (Machine)
Set 1: 53 kg x 20
Set 2: 93 kg x 20
Set 3: 93 kg x 20
Set 4: 133 kg x 14
Set 5: 53 kg x 20 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 16
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]
Standing Calf Raise (Machine)
Set 1: 45 kg x 20
Set 2: 55 kg x 20
Set 3: 65 kg x 20
Set 4: 85 kg x 20
Set 5: 55 kg x 20 [Drop]
Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 16
@hevyapp
https://evolutionary.org/workout/b9c88667-a4f6-49ab-8ec8-6737fe5139f9
Wednesday, Nov 12, 2025 at 5:24am
Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 47 kg x 20
Set 3: 47 kg x 18
Set 4: 61 kg x 12
Set 5: 33 kg x 15 [Drop]
Bulgarian Split Squat
Set 1: 20 kg x 20
Set 2: 30 kg x 18
Set 3: 30 kg x 16
Set 4: 40 kg x 12
Set 5: 20 kg x 16 [Drop]
Single Leg Press (Machine)
Set 1: 53 kg x 20
Set 2: 93 kg x 20
Set 3: 93 kg x 20
Set 4: 133 kg x 14
Set 5: 53 kg x 20 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 16
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]
Standing Calf Raise (Machine)
Set 1: 45 kg x 20
Set 2: 55 kg x 20
Set 3: 65 kg x 20
Set 4: 85 kg x 20
Set 5: 55 kg x 20 [Drop]
Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 16
@hevyapp
https://evolutionary.org/workout/b9c88667-a4f6-49ab-8ec8-6737fe5139f9
LevButlerov
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burn it hard
LevButlerov
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Love the killer pumps
haha heck yeah shock it up!
@Nimble brick solid pull day right here!
That's good that you recognize your weaknesses. A lot of people have weak backs.
bros best thing getting in top shape for holidays!
@Nimble brick numbers look good man.....
Nice work there man, the split squats are brutal, they got dropped out of my routine a while back
. Respect
@Nimble brick awesome training update man. Keep em coming
evening all
Had a solid week this week.
Pushed some decent weights around the gym with some radio sprinkled and was very consistent with the food side of things.
Legs where feeling very sore towards the end of the week so I went and done a yoga session this arvo and it has worked wonders. Got the legs stretched right out ready to attack this week
I treated myself to some chicken wings while out on supports for work. Can’t ever the last time I have had wings but they where amazing haha
Will be adding some bcp and tb to the mix once my next delivery arrives from sassy. So keen to see how that goes being the first time using it.
Had a solid week this week.
Pushed some decent weights around the gym with some radio sprinkled and was very consistent with the food side of things.
Legs where feeling very sore towards the end of the week so I went and done a yoga session this arvo and it has worked wonders. Got the legs stretched right out ready to attack this week
I treated myself to some chicken wings while out on supports for work. Can’t ever the last time I have had wings but they where amazing haha
Will be adding some bcp and tb to the mix once my next delivery arrives from sassy. So keen to see how that goes being the first time using it.
LevButlerov
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solid week you look good and clean meal pics
Always getting it done.
Looking good as well brother.
This one is going to hurt in a few days haha
Quads/Calves
Wednesday, Nov 19, 2025 at 5:23am
Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 49.5 kg x 20
Set 3: 49.5 kg x 20
Set 4: 63.5 kg x 12
Set 5: 33 kg x 15 [Drop]
Bulgarian Split Squat
Set 1: 20 kg x 20
Set 2: 30 kg x 20
Set 3: 30 kg x 20
Set 4: 40 kg x 12
Set 5: 20 kg x 16 [Drop]
Single Leg Press (Machine)
Set 1: 93 kg x 20
Set 2: 133 kg x 20
Set 3: 133 kg x 18
Set 4: 173 kg x 12
Set 5: 93 kg x 18 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 18
Set 4: 90 kg x 13
Set 5: 60 kg x 16 [Drop]
Standing Calf Raise (Machine)
Set 1: 55 kg x 20
Set 2: 65 kg x 20
Set 3: 65 kg x 20
Set 4: 85 kg x 20
Set 5: 55 kg x 20 [Drop]
Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 16
@hevyapp
https://evolutionary.org/workout/i4v7CnpH2ds
Quads/Calves
Wednesday, Nov 19, 2025 at 5:23am
Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 49.5 kg x 20
Set 3: 49.5 kg x 20
Set 4: 63.5 kg x 12
Set 5: 33 kg x 15 [Drop]
Bulgarian Split Squat
Set 1: 20 kg x 20
Set 2: 30 kg x 20
Set 3: 30 kg x 20
Set 4: 40 kg x 12
Set 5: 20 kg x 16 [Drop]
Single Leg Press (Machine)
Set 1: 93 kg x 20
Set 2: 133 kg x 20
Set 3: 133 kg x 18
Set 4: 173 kg x 12
Set 5: 93 kg x 18 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 18
Set 4: 90 kg x 13
Set 5: 60 kg x 16 [Drop]
Standing Calf Raise (Machine)
Set 1: 55 kg x 20
Set 2: 65 kg x 20
Set 3: 65 kg x 20
Set 4: 85 kg x 20
Set 5: 55 kg x 20 [Drop]
Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 16
@hevyapp
https://evolutionary.org/workout/i4v7CnpH2ds
Evening all
Been another solid week.
Had some great gym sessions and have picked the cardio back up after a few weeks of cutting it back. After a few runs this week the body is feeling great.
Squeezed in 2 yoga sessions as well to keep the body loose and relaxed. Will be testing flexibility of the body this week with a golf day haha
Have a few sneaky veins starting to pop up around the quads the last few weeks.
Will making sure I look after the lover body with the increased demand on it.
Have some bcp/tb on hand if anything unwanted arrives hah
Have myself a little treat on Friday morning with a cheeky banana bread with raspberry dust ontop.
Can safely say it was the best banana bread I have had in ages.
Keen to see what this weeks brings.
Rip in lads
Been another solid week.
Had some great gym sessions and have picked the cardio back up after a few weeks of cutting it back. After a few runs this week the body is feeling great.
Squeezed in 2 yoga sessions as well to keep the body loose and relaxed. Will be testing flexibility of the body this week with a golf day haha
Have a few sneaky veins starting to pop up around the quads the last few weeks.
Will making sure I look after the lover body with the increased demand on it.
Have some bcp/tb on hand if anything unwanted arrives hah
Have myself a little treat on Friday morning with a cheeky banana bread with raspberry dust ontop.
Can safely say it was the best banana bread I have had in ages.
Keen to see what this weeks brings.
Rip in lads
It’s a love hate relationship with those bad boys hahaNice work there man, the split squats are brutal, they got dropped out of my routine a while back
LevButlerov
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You look amazing in the pic
really lean now tight @Nimble brick and who doesn't like banana bread?
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
LevButlerov
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Strong quad day, those 173 kg single leg presses and 90 kg hacks hit hard!
Good update, nothing better than seeing the veins start showing, banana bread is a guilty pleasure of mine too
Solid bro! veins popping!
This is nuts bro! Well done!!
Looking good bro great progress.
Are those little subQ peptide balls I see on your lower abs?
. I get those sometimes.
Cheers mateYou look amazing in the pic
and who doesn't like banana bread?
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
It’s definitely a highlight of my week taking the kids out for breakfast on a Friday and having a sneaky treat haha
The legs have been put to the test the last couple of weeks and are holding up. Will see how they go adding a few kms running every arvo
It definitely a change from the start of this journey.
I have been loving it and keen to keep pushing
It definitely a change from the start of this journey.
I have been loving it and keen to keep
Cheers mateKeep grinding my bro, all the little details weekly add up
They sure do.
I have been loving the journey and the community. Will be pushing hard over the next few weeks to see what I can achieve at the end of the year
Heck yeah bro, keep grinding away and sharing the journey to - you’re in the best place and community for it
LevButlerov
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you're killing the legs
LevButlerov
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i wanted some banana bread reading that
This one was a real push to get through. After a massive day at work I went and braved the afternoon crowds to get it done
Quads/Calves
Wednesday, Nov 26, 2025 at 4:11pm
Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 54 kg x 16
Set 3: 54 kg x 15
Set 4: 66 kg x 12
Set 5: 33 kg x 20 [Drop]
Bulgarian Split Squat
Set 1: 20 kg x 20
Set 2: 32.5 kg x 20
Set 3: 32.5 kg x 20
Set 4: 50 kg x 12
Set 5: 20 kg x 16 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 20
Set 4: 100 kg x 12
Set 5: 60 kg x 17 [Drop]
Belt Squat (Machine)
Set 1: 70 kg x 20
Set 2: 110 kg x 20
Set 3: 110 kg x 17
Set 4: 150 kg x 12
Set 5: 70 kg x 15 [Drop]
Standing Calf Raise (Machine)
Set 1: 55 kg x 20
Set 2: 67.5 kg x 20
Set 3: 67.5 kg x 20
Set 4: 87.5 kg x 16
Set 5: 67.5 kg x 20 [Drop]
Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 18
@hevyapp
https://evolutionary.org/workout/SfwfjbB9urF
Quads/Calves
Wednesday, Nov 26, 2025 at 4:11pm
Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 54 kg x 16
Set 3: 54 kg x 15
Set 4: 66 kg x 12
Set 5: 33 kg x 20 [Drop]
Bulgarian Split Squat
Set 1: 20 kg x 20
Set 2: 32.5 kg x 20
Set 3: 32.5 kg x 20
Set 4: 50 kg x 12
Set 5: 20 kg x 16 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 20
Set 4: 100 kg x 12
Set 5: 60 kg x 17 [Drop]
Belt Squat (Machine)
Set 1: 70 kg x 20
Set 2: 110 kg x 20
Set 3: 110 kg x 17
Set 4: 150 kg x 12
Set 5: 70 kg x 15 [Drop]
Standing Calf Raise (Machine)
Set 1: 55 kg x 20
Set 2: 67.5 kg x 20
Set 3: 67.5 kg x 20
Set 4: 87.5 kg x 16
Set 5: 67.5 kg x 20 [Drop]
Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 18
@hevyapp
https://evolutionary.org/workout/SfwfjbB9urF
Very nice man. Plenty of volume and intensity
Cheers mateLooking good bro great progress.
Are those little subQ peptide balls I see on your lower abs?
I had some infected hair follicles that are slowly getting better.
Ahhhh that makes sense too then. My stomach looks like that when I pump peptides into it and don't use an area with a lot of body fat.
Speaking of hair follices, let's NAIR that upper body and drop 2% BF overnight!
LevButlerov
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Good quads and calves session
50kg Bulgarians and 150kg belt squats are serious lifts!
LevButlerov
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pasta and size, love the combo
you look good @Nimble brick how much protein you add to pasta?
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
LevButlerov
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add more protein to it
Good size there man, love the pasta too, great carbs
Some serious quad work in this one mate!
I wish I didn't need to avoid carbs like this like the plague that looks amazing. Bro I'd add two chicken breasts to that. You've get a good base for a high protein diet.
Brother how good are you looking now! You have had a good change in just over 2 week bro. Well done.
evening all
This week has been a massive week work wise. I can say that I was not ontop of my game when it came to diet. Training was still there but I definitely let the diet slip.
Work has been crazy and I found myself eating some Naughty treats when I became stressed.
But tomorrow is the start of a new week and I will be head down ass up making up for this week. there is no point in dwelling on the past. Only I can make the difference in my life.
Here is a little meal I threw together last night
Salmon with rosemary crust
Broccolini with garlic
chips with rosemary and sea salt
Still feeling good but definitely need to pull myself back in line with the diet this week
Here is the latest mug shot
Hope you all tear this week a new hole
Xx
This week has been a massive week work wise. I can say that I was not ontop of my game when it came to diet. Training was still there but I definitely let the diet slip.
Work has been crazy and I found myself eating some Naughty treats when I became stressed.
But tomorrow is the start of a new week and I will be head down ass up making up for this week. there is no point in dwelling on the past. Only I can make the difference in my life.
Here is a little meal I threw together last night
Salmon with rosemary crust
Broccolini with garlic
chips with rosemary and sea salt
Still feeling good but definitely need to pull myself back in line with the diet this week
Here is the latest mug shot
Hope you all tear this week a new hole
Xx
Taking some nice shape now my brother, looking awesome!!
LevButlerov
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busy week but you kept it clean
look lean!
Shoulders/Arms
Thursday, Dec 11, 2025 at 5:45am
Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 50 kg x 20
Set 3: 50 kg x 17
Set 4: 65 kg x 12
Set 5: 50 kg x 20 [Drop]
Front Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 19
Set 4: 50 kg x 10
Set 5: 30 kg x 17 [Drop]
Lateral Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 35 kg x 20
Set 3: 35 kg x 20
Set 4: 45 kg x 10
Set 5: 30 kg x 18 [Drop]
Reverse Fly Single Arm (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 18
Set 3: 15 kg x 18
Set 4: 17.5 kg x 12
Set 5: 10 kg x 20 [Drop]
Single Arm Triceps Pushdown (Cable)
Set 1: 12.5 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 21.25 kg x 11
Set 5: 12.5 kg x 15 [Drop]
EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 35 kg x 20
Set 3: 35 kg x 18
Set 4: 40 kg x 8
Set 5: 20 kg x 16 [Drop]
@hevyapp
https://evolutionary.org/workout/CHBAIUse2oG
Thursday, Dec 11, 2025 at 5:45am
Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 50 kg x 20
Set 3: 50 kg x 17
Set 4: 65 kg x 12
Set 5: 50 kg x 20 [Drop]
Front Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 19
Set 4: 50 kg x 10
Set 5: 30 kg x 17 [Drop]
Lateral Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 35 kg x 20
Set 3: 35 kg x 20
Set 4: 45 kg x 10
Set 5: 30 kg x 18 [Drop]
Reverse Fly Single Arm (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 18
Set 3: 15 kg x 18
Set 4: 17.5 kg x 12
Set 5: 10 kg x 20 [Drop]
Single Arm Triceps Pushdown (Cable)
Set 1: 12.5 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 21.25 kg x 11
Set 5: 12.5 kg x 15 [Drop]
EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 35 kg x 20
Set 3: 35 kg x 18
Set 4: 40 kg x 8
Set 5: 20 kg x 16 [Drop]
@hevyapp
https://evolutionary.org/workout/CHBAIUse2oG
LevButlerov
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@Nimble brick good work on this setup. the lateral raises look good. and so do the single arm tricep pushdowns
Cut back to 20-25 sets. 30 is too much IMO
Good job on this workout. I like the different exercises you're doing. This is a heck of a training session and you keep the weights under control. @Nimble brick
Bros. You looking amazing on this reverse fly single arm and single arm triceps. Good mix. @Nimble brick This is some hardcore training.
@Nimble brick this is a good workout program. it looks good! the reverse fly and single arm cable are on point
ez bar biceps curl and reverse fly single arm cable are good stuff. i like the lateral raises as well. @Nimble brick
@Nimble brick Awesome workout right here!!
@Nimble brick really good training update! You’re putting some damn good work in man
Evening alll
Hope you all have had a great week and hit all your goals.
Here are the current mug shots. It been a crazy week work wise as we get closer to the Christmas season. I was struggling a little in the gym this week with a lack of energy but I still showed up and modified workouts where needed. I finished the week with a day to reset myself to push hard into the silly season and stay strong on the diet and training
Focusing on keeping the looking meal as solid as I can. This is still my go to.
Hope you all have had a great week and hit all your goals.
Here are the current mug shots. It been a crazy week work wise as we get closer to the Christmas season. I was struggling a little in the gym this week with a lack of energy but I still showed up and modified workouts where needed. I finished the week with a day to reset myself to push hard into the silly season and stay strong on the diet and training
Focusing on keeping the looking meal as solid as I can. This is still my go to.
Nice volume here
LevButlerov
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@Nimble brick legs looking strong bro.....legit work........
I always like reading your workout bro, good workload
and the meals
Thanks mate.
Felt the burn real good pushing through this session
Cheers mateYou're looking good, tighter and leaner and bigger
It’s a juggling act at the moment. Adding weight on n but feeling leaner.
The joys of it haha
Thanks mate.
Will be focusing more on the legs over the next few weeks. Get back into squatting
Thanks mate
During the silly session I will changing a few sessions up but still using the same layout for them.
Felt a little flat this morning after a massive week at work so decided to have a smaller session and throw some diffent exercises in.
I haven’t done squats in 12 months.
It was a shock to the system but I think I have fallen in love with them again.
Morning workout
Friday, Dec 19, 2025 at 5:20am
Squat (Barbell)
Set 1: 60 kg x 15
Set 2: 80 kg x 17
Set 3: 80 kg x 15
Set 4: 110 kg x 12
Set 5: 60 kg x 16 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 20
Set 4: 110 kg x 13
Set 5: 60 kg x 20 [Drop]
Assisted Pistol Squats
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 5 reps
@hevyapp
https://evolutionary.org/workout/pcm7c2HZXv8
I haven’t done squats in 12 months.
It was a shock to the system but I think I have fallen in love with them again.
Morning workout
Friday, Dec 19, 2025 at 5:20am
Squat (Barbell)
Set 1: 60 kg x 15
Set 2: 80 kg x 17
Set 3: 80 kg x 15
Set 4: 110 kg x 12
Set 5: 60 kg x 16 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 20
Set 4: 110 kg x 13
Set 5: 60 kg x 20 [Drop]
Assisted Pistol Squats
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 5 reps
@hevyapp
https://evolutionary.org/workout/pcm7c2HZXv8
Nice to see
LevButlerov
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you're doing it well
LevButlerov
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good to see you on squats againFelt a little flat this morning after a massive week at work so decided to have a smaller session and throw some diffent exercises in.
I haven’t done squats in 12 months.
It was a shock to the system but I think I have fallen in love with them again.
Morning workout
Friday, Dec 19, 2025 at 5:20am
Squat (Barbell)
Set 1: 60 kg x 15
Set 2: 80 kg x 17
Set 3: 80 kg x 15
Set 4: 110 kg x 12
Set 5: 60 kg x 16 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 20
Set 4: 110 kg x 13
Set 5: 60 kg x 20 [Drop]
Assisted Pistol Squats
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 5 reps
@hevyapp
https://evolutionary.org/workout/pcm7c2HZXv8
Felt a little flat this morning after a massive week at work so decided to have a smaller session and throw some diffent exercises in.
I haven’t done squats in 12 months.
It was a shock to the system but I think I have fallen in love with them again.
Morning workout
Friday, Dec 19, 2025 at 5:20am
Squat (Barbell)
Set 1: 60 kg x 15
Set 2: 80 kg x 17
Set 3: 80 kg x 15
Set 4: 110 kg x 12
Set 5: 60 kg x 16 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 20
Set 4: 110 kg x 13
Set 5: 60 kg x 20 [Drop]
Assisted Pistol Squats
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 5 reps
@hevyapp
https://evolutionary.org/workout/pcm7c2HZXv8
Felt a little flat this morning after a massive week at work so decided to have a smaller session and throw some diffent exercises in.
I haven’t done squats in 12 months.
It was a shock to the system but I think I have fallen in love with them again.
Hahah how did the squats go bro
the legs were in shock after the squats. Since it’s been so long they didn’t know what was going on. They felt good but.
Thinking of having a sneaky arvo session today and work on some slow and controlled squats followed by a good stretch @Sassy Rep
Thinking of having a sneaky arvo session today and work on some slow and controlled squats followed by a good stretch @Sassy Rep
I guess the only way to get back into squats is getting in the hurt locker and pushing through the pain haha
This was a fun little workout
Afternoon workout
Sunday, Dec 21, 2025 at 2:17pm
Squat (Barbell)
Set 1: 20 kg x 20
Set 2: 60 kg x 18
Set 3: 60 kg x 20
Set 4: 60 kg x 18
Set 5: 90 kg x 18
Set 6: 90 kg x 18
Set 7: 90 kg x 15
Set 8: 130 kg x 8
Set 9: 130 kg x 10
Set 10: 60 kg x 15
Front Squat
Set 1: 20 kg x 15
Set 2: 60 kg x 12
Set 3: 60 kg x 15
Set 4: 60 kg x 12
Belt Squat (Machine)
Set 1: 70 kg x 20
Set 2: 70 kg x 20
@hevyapp
https://evolutionary.org/workout/3szWfoG15Dj
This was a fun little workout
Afternoon workout
Sunday, Dec 21, 2025 at 2:17pm
Squat (Barbell)
Set 1: 20 kg x 20
Set 2: 60 kg x 18
Set 3: 60 kg x 20
Set 4: 60 kg x 18
Set 5: 90 kg x 18
Set 6: 90 kg x 18
Set 7: 90 kg x 15
Set 8: 130 kg x 8
Set 9: 130 kg x 10
Set 10: 60 kg x 15
Front Squat
Set 1: 20 kg x 15
Set 2: 60 kg x 12
Set 3: 60 kg x 15
Set 4: 60 kg x 12
Belt Squat (Machine)
Set 1: 70 kg x 20
Set 2: 70 kg x 20
@hevyapp
https://evolutionary.org/workout/3szWfoG15Dj
Evening all
This week was another busy week but was able to get into the flow of smashing some solid workouts in.
I have fallen back in love with squats. Haha
So I will be keen to see the change over the next few weeks with the legs. I’m thinking of swapping leg extensions out for squats on my quad days
The food this week was solid and I had to give myself a pat on the back for not giving in to the Christmas treats that appear this time of year haha
I did treat myself my my old faithful
Banana bread
I have also picked up one of these bad boys to give some healthier deserts a try.
If anyone has any recipes let me know. Keen to see what I can create
I hope everyone is enjoying this time of year and has a safe Christmas
Keen to see what the new year brings.
This week was another busy week but was able to get into the flow of smashing some solid workouts in.
I have fallen back in love with squats. Haha
So I will be keen to see the change over the next few weeks with the legs. I’m thinking of swapping leg extensions out for squats on my quad days
The food this week was solid and I had to give myself a pat on the back for not giving in to the Christmas treats that appear this time of year haha
I did treat myself my my old faithful
Banana bread
I have also picked up one of these bad boys to give some healthier deserts a try.
If anyone has any recipes let me know. Keen to see what I can create
I hope everyone is enjoying this time of year and has a safe Christmas
Keen to see what the new year brings.
LevButlerov
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Head Moderator
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thats pump shock
LevButlerov
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squats are super volume! thats leg destructionI guess the only way to get back into squats is getting in the hurt locker and pushing through the pain haha
This was a fun little workout
Afternoon workout
Sunday, Dec 21, 2025 at 2:17pm
Squat (Barbell)
Set 1: 20 kg x 20
Set 2: 60 kg x 18
Set 3: 60 kg x 20
Set 4: 60 kg x 18
Set 5: 90 kg x 18
Set 6: 90 kg x 18
Set 7: 90 kg x 15
Set 8: 130 kg x 8
Set 9: 130 kg x 10
Set 10: 60 kg x 15
Front Squat
Set 1: 20 kg x 15
Set 2: 60 kg x 12
Set 3: 60 kg x 15
Set 4: 60 kg x 12
Belt Squat (Machine)
Set 1: 70 kg x 20
Set 2: 70 kg x 20
@hevyapp
https://evolutionary.org/workout/3szWfoG15Dj
@Nimble brick You look amazing in the pics
really much leaner and bigger arms and shoulders! @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
Brother the Ninja Creami is a game changer! You can make some real awesome stuff in that
Shoulders/Arms
Tuesday, Dec 23, 2025 at 5:55am
Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 55 kg x 20
Set 3: 55 kg x 20
Set 4: 90 kg x 7
Set 5: 30 kg x 20 [Drop]
Front Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 50 kg x 12
Set 5: 30 kg x 16 [Drop]
Lateral Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 45 kg x 12
Set 5: 30 kg x 18 [Drop]
Rear Delt Reverse Fly (Machine)
Set 1: 40 kg x 20
Set 2: 70 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 12
Set 5: 40 kg x 20 [Drop]
Single Arm Triceps Pushdown (Cable)
Set 1: 12.5 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 20 kg x 12
Set 5: 12.5 kg x 20 [Drop]
@hevyapp
https://evolutionary.org/workout/d6bpuOhPeyz
Tuesday, Dec 23, 2025 at 5:55am
Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 55 kg x 20
Set 3: 55 kg x 20
Set 4: 90 kg x 7
Set 5: 30 kg x 20 [Drop]
Front Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 50 kg x 12
Set 5: 30 kg x 16 [Drop]
Lateral Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 45 kg x 12
Set 5: 30 kg x 18 [Drop]
Rear Delt Reverse Fly (Machine)
Set 1: 40 kg x 20
Set 2: 70 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 12
Set 5: 40 kg x 20 [Drop]
Single Arm Triceps Pushdown (Cable)
Set 1: 12.5 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 20 kg x 12
Set 5: 12.5 kg x 20 [Drop]
@hevyapp
https://evolutionary.org/workout/d6bpuOhPeyz
Nice workout mate. Didn't hold back with squats even though you haven't done them for a while. 110kg for 12 then a drop set is good going!Felt a little flat this morning after a massive week at work so decided to have a smaller session and throw some diffent exercises in.
I haven’t done squats in 12 months.
It was a shock to the system but I think I have fallen in love with them again.
Morning workout
Friday, Dec 19, 2025 at 5:20am
Squat (Barbell)
Set 1: 60 kg x 15
Set 2: 80 kg x 17
Set 3: 80 kg x 15
Set 4: 110 kg x 12
Set 5: 60 kg x 16 [Drop]
Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 80 kg x 20
Set 4: 110 kg x 13
Set 5: 60 kg x 20 [Drop]
Assisted Pistol Squats
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 5 reps
@hevyapp
https://evolutionary.org/workout/pcm7c2HZXv8
LevButlerov
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good volume but way too much of it, you need to drop that down by 1 set and keep your dropset in @Nimble brick
LevButlerov
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Will see how I go in the morning hitting quads and calfs. Can’t wait for the burnlets do it
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