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Approved Log Testosterone Deca Equipoise HGH SLU-PP332 Cycle - Road to 2026 Season A Log

Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep
113.3kg
Put on a little bit of water/carbs over the weekend. Went away for a well deserved holiday with the family and ate out. Had a burger and chips with dessert after. Was good to just enjoy time with family and not worry about bodybuilding. I think people take prep/competing too seriously especially if you are just a local amatuer like myself.

Had a great chest and arm session today. Added in some insulin. I know I won't put much muscle on if any until the real prep starts but thats ok, I just don't want to look stringy. For my height I have to maintain fullness or I fade really quickly.

I might increase carbs a bit this week to try stay full but lower any fats to minimal. Started the reta today because I ran out of tirz.

Hope everyone is having a great weekend. Will update everyone on the week in a few days time.


Sunday 7th December 2025

** Flat Barbell Bench Press **
- Total Volume: 3,240 Kg
- Total Sets: 3
- Total Reps: 28
- 100.0 kgs x 12 reps [PR]
- 140.0 kgs x 6 reps [PR]
- 120.0 kgs x 10 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 12 reps

** Pectoral Fly Machine **
- Total Volume: 4,382 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 110.0 kgs x 8 reps

** Barbell Curl **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 42
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 10 reps

** High Cable Curl **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps [PR]

** Machine Preacher Curl **
- Total Volume: 2,278 Kg
- Total Sets: 3
- Total Reps: 34
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 10 reps

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps [PR]
- 22.5 kgs x 10 reps

** Straight Bar Pushdown **
- Total Volume: 1,408.8 Kg
- Total Sets: 3
- Total Reps: 36
- 38.3 kgs x 12 reps
- 38.3 kgs x 12 reps
- 40.8 kgs x 12 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 60
- 15 reps
- 15 reps
- 15 reps
- 15 reps

Take care
 

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HarleyGuy said:
Great conditioning and I bet the reta is helping nice. Good volume too.

Are you nervous at all for surgery, how you feeling leading up to it?
Click to expand...
Great question. I am not nervous. I just wish I could have it sooner. I am not sure if the surgeon will tell me I need surgery but I can't lift a plate on my left leg so I don't think its a strengthening issue. It looks like ill be 6-10 weeks out of the surgery happens and if it is like last one I will have one leg bigger than the other.. But that is life. I just have to build it up again next off season.
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep
113.3kg
Put on a little bit of water/carbs over the weekend. Went away for a well deserved holiday with the family and ate out. Had a burger and chips with dessert after. Was good to just enjoy time with family and not worry about bodybuilding. I think people take prep/competing too seriously especially if you are just a local amatuer like myself.

Had a great chest and arm session today. Added in some insulin. I know I won't put much muscle on if any until the real prep starts but thats ok, I just don't want to look stringy. For my height I have to maintain fullness or I fade really quickly.

I might increase carbs a bit this week to try stay full but lower any fats to minimal. Started the reta today because I ran out of tirz.

Hope everyone is having a great weekend. Will update everyone on the week in a few days time.


Sunday 7th December 2025

** Flat Barbell Bench Press **
- Total Volume: 3,240 Kg
- Total Sets: 3
- Total Reps: 28
- 100.0 kgs x 12 reps [PR]
- 140.0 kgs x 6 reps [PR]
- 120.0 kgs x 10 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 12 reps

** Pectoral Fly Machine **
- Total Volume: 4,382 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 110.0 kgs x 8 reps

** Barbell Curl **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 42
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 10 reps

** High Cable Curl **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps [PR]

** Machine Preacher Curl **
- Total Volume: 2,278 Kg
- Total Sets: 3
- Total Reps: 34
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 10 reps

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps [PR]
- 22.5 kgs x 10 reps

** Straight Bar Pushdown **
- Total Volume: 1,408.8 Kg
- Total Sets: 3
- Total Reps: 36
- 38.3 kgs x 12 reps
- 38.3 kgs x 12 reps
- 40.8 kgs x 12 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 60
- 15 reps
- 15 reps
- 15 reps
- 15 reps

Take care
Click to expand...
You look good in the pic :D I like the bench drop sets!
insulin how much pre post?
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep
113.3kg
Put on a little bit of water/carbs over the weekend. Went away for a well deserved holiday with the family and ate out. Had a burger and chips with dessert after. Was good to just enjoy time with family and not worry about bodybuilding. I think people take prep/competing too seriously especially if you are just a local amatuer like myself.

Had a great chest and arm session today. Added in some insulin. I know I won't put much muscle on if any until the real prep starts but thats ok, I just don't want to look stringy. For my height I have to maintain fullness or I fade really quickly.

I might increase carbs a bit this week to try stay full but lower any fats to minimal. Started the reta today because I ran out of tirz.

Hope everyone is having a great weekend. Will update everyone on the week in a few days time.


Sunday 7th December 2025

** Flat Barbell Bench Press **
- Total Volume: 3,240 Kg
- Total Sets: 3
- Total Reps: 28
- 100.0 kgs x 12 reps [PR]
- 140.0 kgs x 6 reps [PR]
- 120.0 kgs x 10 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 12 reps

** Pectoral Fly Machine **
- Total Volume: 4,382 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 110.0 kgs x 8 reps

** Barbell Curl **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 42
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 10 reps

** High Cable Curl **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps [PR]

** Machine Preacher Curl **
- Total Volume: 2,278 Kg
- Total Sets: 3
- Total Reps: 34
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 10 reps

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps [PR]
- 22.5 kgs x 10 reps

** Straight Bar Pushdown **
- Total Volume: 1,408.8 Kg
- Total Sets: 3
- Total Reps: 36
- 38.3 kgs x 12 reps
- 38.3 kgs x 12 reps
- 40.8 kgs x 12 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 60
- 15 reps
- 15 reps
- 15 reps
- 15 reps

Take care
Click to expand...
Ronnie23 said:
Big weight drop!
112.7kg Am fasted

Hey everyone.
Woke up much lighter than I expected. I have been sticking to my 5 meals a day. I added another meal today of sourdough bread, avo and 4 eggs. I havent done any extra cardio.

Going forward ill introduce 1 high day a week. Continue with my stack:
900mg test
600mg eq
2mg Tirzepatide
100mg Tren E (introduced this week)
5 iu hgh
Clen 1x week 50mcg

Training split:
legs
Chest and triceps
Shoulders and biceps
back
repeat
rest days when i need them.

Here's some training logs:
Wednesday 19th November 2025

** Hyperextension **
- Total Volume: 1,170 Kg
- Total Sets: 4
- Total Reps: 52
- 22.5 kgs x 15 reps [PR]
- 22.5 kgs x 15 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 5,690 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 12 reps
- 125.0 kgs x 12 reps
- 125.0 kgs x 12 reps
- 125.0 kgs x 10 reps

** Lat Pulldown **
- Total Volume: 3,178 Kg
- Total Sets: 3
- Total Reps: 34
- 87.0 kgs x 12 reps
- 97.0 kgs x 12 reps
- 97.0 kgs x 10 reps

** Seated Cable Row **
- Total Volume: 2,964 Kg
- Total Sets: 4
- Total Reps: 38
- 78.0 kgs x 12 reps
- 78.0 kgs x 10 reps
- 78.0 kgs x 8 reps
- 78.0 kgs x 8 reps

** Straight-Arm Cable Pulldown **
- Total Volume: 1,353 Kg
- Total Sets: 4
- Total Reps: 41
- 33.0 kgs x 12 reps
- 33.0 kgs x 10 reps
- 33.0 kgs x 10 reps
- 33.0 kgs x 9 reps

** Iso Lateral Front Pulldown **
- Total Volume: 5,180 Kg
- Total Sets: 4
- Total Reps: 47
- 120.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 100.0 kgs x 11 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Friday 21st November 2025

** Lying Leg Curl Machine **
- Total Volume: 2,494 Kg
- Total Sets: 4
- Total Reps: 42
- 60.75 kgs x 12 reps
- 60.75 kgs x 10 reps
- 60.75 kgs x 10 reps
- 55.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,010 Kg
- Total Sets: 4
- Total Reps: 42
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,765 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,080 Kg
- Total Sets: 3
- Total Reps: 32
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Leg Press **
- Total Volume: 7,200 Kg
- Total Sets: 4
- Total Reps: 38
- 160.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 8 reps

** Barbell Squat **
- Total Volume: 2,660 Kg
- Total Sets: 3
- Total Reps: 30
- 80.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Donkey Calf Raise **
- Total Volume: 4,740 Kg
- Total Sets: 4
- Total Reps: 38
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 7,720 Kg
- Total Sets: 4
- Total Reps: 47
- 180.0 kgs x 10 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 13 reps

Have a great week.
Click to expand...
Ronnie23 said:
Morning weight: 112.8kg Fasted

Diet is coming along great. Happy with my check in photos. Introduced clen at 50mcg 2x a week. Everything else has been stable. Still running test, eq, very small tren e dose and tirzepatide.
Closer to the comp will run anavar, winstrol.

Have a great week. Will update everyone if there are any changes. Still fighting on.


Monday 24th November 2025

** Panatta Super Latpulldown Circular **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 42
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps

** Nautilus Nitro **
- Total Volume: 4,347 Kg
- Total Sets: 4
- Total Reps: 43
- 98.0 kgs x 12 reps [PR]
- 98.0 kgs x 12 reps
- 105.0 kgs x 10 reps [PR]
- 105.0 kgs x 9 reps

** Panatta Pullover Machine **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 52
- 90.0 kgs x 14 reps [PR]
- 90.0 kgs x 14 reps
- 95.0 kgs x 12 reps [PR]
- 95.0 kgs x 12 reps

** Seated Machine Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,240 Kg
- Total Sets: 3
- Total Reps: 31
- 40.0 kgs x 11 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Seated Calf Raise Machine **
- Total Volume: 2,700 Kg
- Total Sets: 4
- Total Reps: 45
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 11 reps
- 60.0 kgs x 10 reps

Wednesday 26th November 2025

** Seated Leg Curl Machine **
- Total Volume: 2,450 Kg
- Total Sets: 3
- Total Reps: 32
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,430 Kg
- Total Sets: 4
- Total Reps: 44
- 32.5 kgs x 12 reps
- 32.5 kgs x 12 reps
- 32.5 kgs x 10 reps
- 32.5 kgs x 10 reps

** Leg Press **
- Total Volume: 6,640 Kg
- Total Sets: 4
- Total Reps: 42
- 120.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 180.0 kgs x 10 reps
- 180.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 3,080 Kg
- Total Sets: 4
- Total Reps: 44
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,640 Kg
- Total Sets: 4
- Total Reps: 48
- 60.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 50.0 kgs x 12 reps

** Standing Calf Raise Machine **
- Total Volume: 5,800 Kg
- Total Sets: 3
- Total Reps: 30
- 180.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,684 Kg
- Total Sets: 4
- Total Reps: 44
- 61.0 kgs x 10 reps
- 61.0 kgs x 10 reps
- 61.0 kgs x 12 reps
- 61.0 kgs x 12 reps

** Cycling **
- Total Sets: 1
- 10.0 mi

** Sauna **
- Total Sets: 1
- 20:00
Click to expand...
Ronnie23 said:
Sponsored by the best @Sassy Rep @Sassy's Pharmaceuticals

Diet going strong

111.2kg.
Still dropping weight. I have dropped all androgens to 200mg Test C. I am giving my body a short break before it's all cylinders go. Blood pressure is great 119/80. I am still doing 2mg Tirz. Will change to Reta in a few weeks. Dropping all clen, any stims. I am happy with this wait. I want to start around this weight until Janauary when ill push to around 105-106kg. Hopefully that will be lean enough. Will do 1-2 cardio sessions. I dont want to get sloppy on low androgens, its best to stay tight during this time. Still got 2 weeks until my appointment with surgeon for my knee, couldn't come fast enough. ..


Thursday 4th December 2025

** Lat Pulldown **
- Total Volume: 3,470 Kg
- Total Sets: 3
- Total Reps: 34
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps

** Smith Machine Barbell Row **
- Total Volume: 2,940 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 8 reps
- 60.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 812 Kg
- Total Sets: 3
- Total Reps: 40
- 20.3 kgs x 15 reps
- 20.3 kgs x 13 reps
- 20.3 kgs x 12 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 3,360 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps

** Iso-latetal Horizontal Bench Press **
- Total Volume: 4,760 Kg
- Total Sets: 3
- Total Reps: 34
- 140.0 kgs x 10 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 1,322 Kg
- Total Sets: 3
- Total Reps: 34
- 40.5 kgs x 12 reps
- 38.0 kgs x 12 reps
- 38.0 kgs x 10 reps

** Rope Push Down **
- Total Volume: 1,067.5 Kg
- Total Sets: 3
- Total Reps: 35
- 30.5 kgs x 10 reps
- 30.5 kgs x 10 reps
- 30.5 kgs x 15 reps

Have a great week.
Click to expand...
Bro well done, I am happy for you to be still kicking goals. That's it my ass is going to the gym right now!!!
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep
113.3kg
Put on a little bit of water/carbs over the weekend. Went away for a well deserved holiday with the family and ate out. Had a burger and chips with dessert after. Was good to just enjoy time with family and not worry about bodybuilding. I think people take prep/competing too seriously especially if you are just a local amatuer like myself.

Had a great chest and arm session today. Added in some insulin. I know I won't put much muscle on if any until the real prep starts but thats ok, I just don't want to look stringy. For my height I have to maintain fullness or I fade really quickly.

I might increase carbs a bit this week to try stay full but lower any fats to minimal. Started the reta today because I ran out of tirz.

Hope everyone is having a great weekend. Will update everyone on the week in a few days time.


Sunday 7th December 2025

** Flat Barbell Bench Press **
- Total Volume: 3,240 Kg
- Total Sets: 3
- Total Reps: 28
- 100.0 kgs x 12 reps [PR]
- 140.0 kgs x 6 reps [PR]
- 120.0 kgs x 10 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 12 reps

** Pectoral Fly Machine **
- Total Volume: 4,382 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 110.0 kgs x 8 reps

** Barbell Curl **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 42
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 10 reps

** High Cable Curl **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps [PR]

** Machine Preacher Curl **
- Total Volume: 2,278 Kg
- Total Sets: 3
- Total Reps: 34
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 10 reps

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps [PR]
- 22.5 kgs x 10 reps

** Straight Bar Pushdown **
- Total Volume: 1,408.8 Kg
- Total Sets: 3
- Total Reps: 36
- 38.3 kgs x 12 reps
- 38.3 kgs x 12 reps
- 40.8 kgs x 12 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 60
- 15 reps
- 15 reps
- 15 reps
- 15 reps

Take care
Click to expand...
Good looking first meal there!
 
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
 

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Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
Big arms and nice abs in the pic :D 42.5kg press and 140kg shrugs thats why them shoulders so big :D
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep
113.3kg
Put on a little bit of water/carbs over the weekend. Went away for a well deserved holiday with the family and ate out. Had a burger and chips with dessert after. Was good to just enjoy time with family and not worry about bodybuilding. I think people take prep/competing too seriously especially if you are just a local amatuer like myself.

Had a great chest and arm session today. Added in some insulin. I know I won't put much muscle on if any until the real prep starts but thats ok, I just don't want to look stringy. For my height I have to maintain fullness or I fade really quickly.

I might increase carbs a bit this week to try stay full but lower any fats to minimal. Started the reta today because I ran out of tirz.

Hope everyone is having a great weekend. Will update everyone on the week in a few days time.


Sunday 7th December 2025

** Flat Barbell Bench Press **
- Total Volume: 3,240 Kg
- Total Sets: 3
- Total Reps: 28
- 100.0 kgs x 12 reps [PR]
- 140.0 kgs x 6 reps [PR]
- 120.0 kgs x 10 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 12 reps

** Pectoral Fly Machine **
- Total Volume: 4,382 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 110.0 kgs x 8 reps

** Barbell Curl **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 42
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 10 reps

** High Cable Curl **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps [PR]

** Machine Preacher Curl **
- Total Volume: 2,278 Kg
- Total Sets: 3
- Total Reps: 34
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 10 reps

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps [PR]
- 22.5 kgs x 10 reps

** Straight Bar Pushdown **
- Total Volume: 1,408.8 Kg
- Total Sets: 3
- Total Reps: 36
- 38.3 kgs x 12 reps
- 38.3 kgs x 12 reps
- 40.8 kgs x 12 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 60
- 15 reps
- 15 reps
- 15 reps
- 15 reps

Take care
Click to expand...
@Ronnie23 man this is a heck of a workout. lots of reps in here. lots of mixing up the workouts too
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
Workouts look good
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
Nice to see you put together this update. You look fantastic. You always got a very lean and muscular physique. Very cut. @Ronnie23
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
Rosy looking really good. I like the hip abductor. @Ronnie23 And then you also balancing things out with the assault bike. That's no joke. For 5 minutes.
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
@Ronnie23 nice on the hip training. gotta work the inner/outer of the leg. that is a strong way to push
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
standing leg curls are outstanding. i also love the hip abductor too. keep up the good work @Ronnie23
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
@Ronnie23 Awesome work bro! Looking great!!
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
@Ronnie23 some damn good training man! You’re looking great in the pics brother. Keep it up
 
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.2kg this morning after a day of eating free. Had a great couple of workouts over the past few days. Im trying to get leaner while eating 5 meals but I think I may need to cut calories soon. I know as soon as the weight drops I start looking tall and stringy and my arms go.

Doing hitt cardio 1-2 times a week and thats felt great. Dont feel like im suffering and only about 7kg or so from stage weight i think.

Saturday 13th December 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Decline Hammer Strength Chest Press **
- Total Volume: 4,080 Kg
- Total Sets: 3
- Total Reps: 34
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 1,055.6 Kg
- Total Sets: 4
- Total Reps: 52
- 20.3 kgs x 15 reps
- 20.3 kgs x 13 reps
- 20.3 kgs x 12 reps
- 20.3 kgs x 12 reps

** Panatta Super Deltoid Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Machine Fly **
- Total Volume: 2,820 Kg
- Total Sets: 3
- Total Reps: 45
- 61.0 kgs x 15 reps
- 63.5 kgs x 15 reps [PR]
- 63.5 kgs x 15 reps

** Standing Barbell Shrug **
- Total Volume: 4,900 Kg
- Total Sets: 4
- Total Reps: 35
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 9 reps

** Standing Multi Flight Machine **
- Total Volume: 1,000 Kg
- Total Sets: 3
- Total Reps: 40
- 25.0 kgs x 15 reps
- 25.0 kgs x 13 reps
- 25.0 kgs x 12 reps

Sunday 14th December 2025

** Lat Pulldown **
- Total Volume: 3,522 Kg
- Total Sets: 3
- Total Reps: 39
- 93.0 kgs x 12 reps
- 93.0 kgs x 12 reps
- 86.0 kgs x 15 reps [PR]

** T-Bar Row **
- Total Volume: 2,240 Kg
- Total Sets: 3
- Total Reps: 28
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps
- 80.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 3,711 Kg
- Total Sets: 4
- Total Reps: 46
- 79.0 kgs x 12 reps
- 79.0 kgs x 12 reps
- 79.0 kgs x 11 reps
- 86.0 kgs x 11 reps

** Reverse Hyperextension **
- Total Volume: 960 Kg
- Total Sets: 3
- Total Reps: 32
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps

Still running the same 'supplements'. Will give a detailed run down of everything next post.
 

Attachments

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  • 20251213_093031.webp
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    20251213_064608.webp
    1.4 MB · Views: 49
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.2kg this morning after a day of eating free. Had a great couple of workouts over the past few days. Im trying to get leaner while eating 5 meals but I think I may need to cut calories soon. I know as soon as the weight drops I start looking tall and stringy and my arms go.

Doing hitt cardio 1-2 times a week and thats felt great. Dont feel like im suffering and only about 7kg or so from stage weight i think.

Saturday 13th December 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Decline Hammer Strength Chest Press **
- Total Volume: 4,080 Kg
- Total Sets: 3
- Total Reps: 34
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 1,055.6 Kg
- Total Sets: 4
- Total Reps: 52
- 20.3 kgs x 15 reps
- 20.3 kgs x 13 reps
- 20.3 kgs x 12 reps
- 20.3 kgs x 12 reps

** Panatta Super Deltoid Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Machine Fly **
- Total Volume: 2,820 Kg
- Total Sets: 3
- Total Reps: 45
- 61.0 kgs x 15 reps
- 63.5 kgs x 15 reps [PR]
- 63.5 kgs x 15 reps

** Standing Barbell Shrug **
- Total Volume: 4,900 Kg
- Total Sets: 4
- Total Reps: 35
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 9 reps

** Standing Multi Flight Machine **
- Total Volume: 1,000 Kg
- Total Sets: 3
- Total Reps: 40
- 25.0 kgs x 15 reps
- 25.0 kgs x 13 reps
- 25.0 kgs x 12 reps

Sunday 14th December 2025

** Lat Pulldown **
- Total Volume: 3,522 Kg
- Total Sets: 3
- Total Reps: 39
- 93.0 kgs x 12 reps
- 93.0 kgs x 12 reps
- 86.0 kgs x 15 reps [PR]

** T-Bar Row **
- Total Volume: 2,240 Kg
- Total Sets: 3
- Total Reps: 28
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps
- 80.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 3,711 Kg
- Total Sets: 4
- Total Reps: 46
- 79.0 kgs x 12 reps
- 79.0 kgs x 12 reps
- 79.0 kgs x 11 reps
- 86.0 kgs x 11 reps

** Reverse Hyperextension **
- Total Volume: 960 Kg
- Total Sets: 3
- Total Reps: 32
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps

Still running the same 'supplements'. Will give a detailed run down of everything next post.
Click to expand...
Good arms in the pic :D @Ronnie23 those chest numbers look strong! 120kg on both incline big power!
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
Crushed the volume
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.3kg AM weight
Feeling great. Training and everything has been on point. Few more weeks until we ramp it up. Started 2mg reta and 7iu hgh but not feeling it at the moment. Introduced tren at 100mg. Will run test, mast, primo for cut.
Decreased leg volume due to knee issues and increased upper body. My upper is lagging anyway. Still in limbo about knee until my appointment next fri.


FitNotes Workout - Tuesday 9th December 2025

** Cable Side Lateral **
- Total Volume: 506 Kg
- Total Sets: 4
- Total Reps: 44
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 12 reps
- 11.5 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,665 Kg
- Total Sets: 4
- Total Reps: 42
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 8 reps

** Iso Lateral Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 4
- Total Reps: 44
- 80.0 kgs x 10 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps [PR]
- 90.0 kgs x 10 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,120 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps
- 140.0 kgs x 10 reps [PR]
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps

** Standing Calf Raise Machine **
- Total Volume: 8,140 Kg
- Total Sets: 4
- Total Reps: 44
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 10 reps

FitNotes Workout - Wednesday 10th December 2025

** Lying Leg Curl Machine **
- Total Volume: 2,505 Kg
- Total Sets: 3
- Total Reps: 39
- 62.5 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps

** Seated Leg Curl Machine **
- Total Volume: 3,460 Kg
- Total Sets: 4
- Total Reps: 44
- 75.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Standing Leg Curl **
- Total Volume: 1,320 Kg
- Total Sets: 4
- Total Reps: 44
- 30.0 kgs x 12 reps
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,160 Kg
- Total Sets: 3
- Total Reps: 32
- 67.5 kgs x 11 reps
- 67.5 kgs x 11 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 40
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 8 reps

** Assault Bike **
- Total Sets: 1
- 05:00

** Running (Treadmill) **
- Total Sets: 1
- 10:00
Click to expand...
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals

113.2kg this morning after a day of eating free. Had a great couple of workouts over the past few days. Im trying to get leaner while eating 5 meals but I think I may need to cut calories soon. I know as soon as the weight drops I start looking tall and stringy and my arms go.

Doing hitt cardio 1-2 times a week and thats felt great. Dont feel like im suffering and only about 7kg or so from stage weight i think.

Saturday 13th December 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Decline Hammer Strength Chest Press **
- Total Volume: 4,080 Kg
- Total Sets: 3
- Total Reps: 34
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 1,055.6 Kg
- Total Sets: 4
- Total Reps: 52
- 20.3 kgs x 15 reps
- 20.3 kgs x 13 reps
- 20.3 kgs x 12 reps
- 20.3 kgs x 12 reps

** Panatta Super Deltoid Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Machine Fly **
- Total Volume: 2,820 Kg
- Total Sets: 3
- Total Reps: 45
- 61.0 kgs x 15 reps
- 63.5 kgs x 15 reps [PR]
- 63.5 kgs x 15 reps

** Standing Barbell Shrug **
- Total Volume: 4,900 Kg
- Total Sets: 4
- Total Reps: 35
- 140.0 kgs x 10 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 8 reps
- 140.0 kgs x 9 reps

** Standing Multi Flight Machine **
- Total Volume: 1,000 Kg
- Total Sets: 3
- Total Reps: 40
- 25.0 kgs x 15 reps
- 25.0 kgs x 13 reps
- 25.0 kgs x 12 reps

Sunday 14th December 2025

** Lat Pulldown **
- Total Volume: 3,522 Kg
- Total Sets: 3
- Total Reps: 39
- 93.0 kgs x 12 reps
- 93.0 kgs x 12 reps
- 86.0 kgs x 15 reps [PR]

** T-Bar Row **
- Total Volume: 2,240 Kg
- Total Sets: 3
- Total Reps: 28
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps
- 80.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 3,711 Kg
- Total Sets: 4
- Total Reps: 46
- 79.0 kgs x 12 reps
- 79.0 kgs x 12 reps
- 79.0 kgs x 11 reps
- 86.0 kgs x 11 reps

** Reverse Hyperextension **
- Total Volume: 960 Kg
- Total Sets: 3
- Total Reps: 32
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps

Still running the same 'supplements'. Will give a detailed run down of everything next post.
Click to expand...
Always solid as bro💪
 
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals
113kg AM fasted

Having a great week. Training hard as always.
Eating 5 meals a day and only doing cardio 1-2 x a week.
Test 750mg
Mast 600mg
7iu hgh
SLU-PP-332 1mg

M1 oats and 2 scoop protein powder, banana
M2 and M3 Chicken rice and veggies
M4 beef and rice and veggies
M5 high protein youghart with 2 scoop protein powder

Have my appointment with my knee surgeon tomorrow. Will update on what's the next step. Just tired of not being happy to squat or do any leg movement heavy.

Wednesday 17th December 2025

** Standing Barbell Press **
- Total Volume: 2,930 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,590 Kg
- Total Sets: 4
- Total Reps: 43
- 130.0 kgs x 12 reps
- 130.0 kgs x 12 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** Seated Dumbbell Press **
- Total Volume: 1,925 Kg
- Total Sets: 5
- Total Reps: 55
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 11 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 805 Kg
- Total Sets: 4
- Total Reps: 46
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps


Thursday 18th December 2025

** Iso-lateral Row **
- Total Volume: 6,880 Kg
- Total Sets: 4
- Total Reps: 43
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 2,480 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 10 reps

** Iso Lateral Front Pulldown **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Rack Pull **
- Total Volume: 2,640 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps [PR]
- 120.0 kgs x 8 reps
- 120.0 kgs x 6 reps

** Lat Pulldown **
- Total Volume: 3,130 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 93.0 kgs x 10 reps
 

Attachments

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  • 17660115359473785078827997933741.webp
    17660115359473785078827997933741.webp
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Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals
113kg AM fasted

Having a great week. Training hard as always.
Eating 5 meals a day and only doing cardio 1-2 x a week.
Test 750mg
Mast 600mg
7iu hgh
SLU-PP-332 1mg

M1 oats and 2 scoop protein powder, banana
M2 and M3 Chicken rice and veggies
M4 beef and rice and veggies
M5 high protein youghart with 2 scoop protein powder

Have my appointment with my knee surgeon tomorrow. Will update on what's the next step. Just tired of not being happy to squat or do any leg movement heavy.

Wednesday 17th December 2025

** Standing Barbell Press **
- Total Volume: 2,930 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,590 Kg
- Total Sets: 4
- Total Reps: 43
- 130.0 kgs x 12 reps
- 130.0 kgs x 12 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** Seated Dumbbell Press **
- Total Volume: 1,925 Kg
- Total Sets: 5
- Total Reps: 55
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 11 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 805 Kg
- Total Sets: 4
- Total Reps: 46
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps


Thursday 18th December 2025

** Iso-lateral Row **
- Total Volume: 6,880 Kg
- Total Sets: 4
- Total Reps: 43
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 2,480 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 10 reps

** Iso Lateral Front Pulldown **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Rack Pull **
- Total Volume: 2,640 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps [PR]
- 120.0 kgs x 8 reps
- 120.0 kgs x 6 reps

** Lat Pulldown **
- Total Volume: 3,130 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 93.0 kgs x 10 reps
Click to expand...
Good chest and lats in the pics, upper body looks full and wide with that thickness holding well :D @Ronnie23
The back sessions are working, 100kgs lat pulls and 120 rack pulls you strong!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals
113kg AM fasted

Having a great week. Training hard as always.
Eating 5 meals a day and only doing cardio 1-2 x a week.
Test 750mg
Mast 600mg
7iu hgh
SLU-PP-332 1mg

M1 oats and 2 scoop protein powder, banana
M2 and M3 Chicken rice and veggies
M4 beef and rice and veggies
M5 high protein youghart with 2 scoop protein powder

Have my appointment with my knee surgeon tomorrow. Will update on what's the next step. Just tired of not being happy to squat or do any leg movement heavy.

Wednesday 17th December 2025

** Standing Barbell Press **
- Total Volume: 2,930 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,590 Kg
- Total Sets: 4
- Total Reps: 43
- 130.0 kgs x 12 reps
- 130.0 kgs x 12 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** Seated Dumbbell Press **
- Total Volume: 1,925 Kg
- Total Sets: 5
- Total Reps: 55
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 11 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 805 Kg
- Total Sets: 4
- Total Reps: 46
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps


Thursday 18th December 2025

** Iso-lateral Row **
- Total Volume: 6,880 Kg
- Total Sets: 4
- Total Reps: 43
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 2,480 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 10 reps

** Iso Lateral Front Pulldown **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Rack Pull **
- Total Volume: 2,640 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps [PR]
- 120.0 kgs x 8 reps
- 120.0 kgs x 6 reps

** Lat Pulldown **
- Total Volume: 3,130 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 93.0 kgs x 10 reps
Click to expand...
Amazing thickness man, your looking incredible
 
Ronnie23 said:
Great question. I am not nervous. I just wish I could have it sooner. I am not sure if the surgeon will tell me I need surgery but I can't lift a plate on my left leg so I don't think its a strengthening issue. It looks like ill be 6-10 weeks out of the surgery happens and if it is like last one I will have one leg bigger than the other.. But that is life. I just have to build it up again next off season.
Click to expand...
That's a great attitude brother keep us posted as you go!
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals
113kg AM fasted

Having a great week. Training hard as always.
Eating 5 meals a day and only doing cardio 1-2 x a week.
Test 750mg
Mast 600mg
7iu hgh
SLU-PP-332 1mg

M1 oats and 2 scoop protein powder, banana
M2 and M3 Chicken rice and veggies
M4 beef and rice and veggies
M5 high protein youghart with 2 scoop protein powder

Have my appointment with my knee surgeon tomorrow. Will update on what's the next step. Just tired of not being happy to squat or do any leg movement heavy.

Wednesday 17th December 2025

** Standing Barbell Press **
- Total Volume: 2,930 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,590 Kg
- Total Sets: 4
- Total Reps: 43
- 130.0 kgs x 12 reps
- 130.0 kgs x 12 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** Seated Dumbbell Press **
- Total Volume: 1,925 Kg
- Total Sets: 5
- Total Reps: 55
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 11 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 805 Kg
- Total Sets: 4
- Total Reps: 46
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps


Thursday 18th December 2025

** Iso-lateral Row **
- Total Volume: 6,880 Kg
- Total Sets: 4
- Total Reps: 43
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 2,480 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 10 reps

** Iso Lateral Front Pulldown **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Rack Pull **
- Total Volume: 2,640 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps [PR]
- 120.0 kgs x 8 reps
- 120.0 kgs x 6 reps

** Lat Pulldown **
- Total Volume: 3,130 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 93.0 kgs x 10 reps
Click to expand...
You can only do what you can with your knee brother. Let's just hope the surgeon yeah no issues I can fix that. Its always good news then they say that.
 
Ronnie23 said:
Sponsored by @Sassy Rep @Sassy's Pharmaceuticals
113kg AM fasted

Having a great week. Training hard as always.
Eating 5 meals a day and only doing cardio 1-2 x a week.
Test 750mg
Mast 600mg
7iu hgh
SLU-PP-332 1mg

M1 oats and 2 scoop protein powder, banana
M2 and M3 Chicken rice and veggies
M4 beef and rice and veggies
M5 high protein youghart with 2 scoop protein powder

Have my appointment with my knee surgeon tomorrow. Will update on what's the next step. Just tired of not being happy to squat or do any leg movement heavy.

Wednesday 17th December 2025

** Standing Barbell Press **
- Total Volume: 2,930 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Smith Machine Front Shrugs **
- Total Volume: 5,590 Kg
- Total Sets: 4
- Total Reps: 43
- 130.0 kgs x 12 reps
- 130.0 kgs x 12 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** Seated Dumbbell Press **
- Total Volume: 1,925 Kg
- Total Sets: 5
- Total Reps: 55
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 11 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 805 Kg
- Total Sets: 4
- Total Reps: 46
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps


Thursday 18th December 2025

** Iso-lateral Row **
- Total Volume: 6,880 Kg
- Total Sets: 4
- Total Reps: 43
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 2,480 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 10 reps

** Iso Lateral Front Pulldown **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Rack Pull **
- Total Volume: 2,640 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps [PR]
- 120.0 kgs x 8 reps
- 120.0 kgs x 6 reps

** Lat Pulldown **
- Total Volume: 3,130 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 93.0 kgs x 10 reps
Click to expand...
Nice back workout mate. Some big weights used, particularly with 4 sets.

Looking really impressive in the photos. Back and shoulders look awesome in the back double bi.
 
Sponsered by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.3 after free meal last night. Got some Pad Thai with extra chicken.

So Result from my knee appointment is my orthopaedic surgeon suggested I try durolane. Its an injection into the knee. Its suggested to work for up to 1 year but I read many people need another after 4 months. It will at least get me through prep. Long term will need another surgery but that will put me out for a long time.

Current stack:
200mg Tren E
750mg Test E
600mg Mast E
2mg Reta
7 iu Hgh.

Feeling great, will continue to cruise on 5 meals until January when I ramp things up and will cut to 4 meals.

Saturday 20th December 2025

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps

** Rope Push Down **
- Total Volume: 1,433.5 Kg
- Total Sets: 4
- Total Reps: 47
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 13 reps

** Long Tricep Strap **
- Total Volume: 1,948 Kg
- Total Sets: 4
- Total Reps: 46
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps [PR]
- 43.0 kgs x 12 reps
- 43.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- Total Volume: 4,940 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,527 Kg
- Total Sets: 4
- Total Reps: 40
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps [PR]
- 38.8 kgs x 10 reps
- 38.8 kgs x 10 reps

** Incline Dumbbell Curl **
- Total Volume: 797.5 Kg
- Total Sets: 4
- Total Reps: 47
- 15.0 kgs x 10 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 13 reps [PR]

** Seated Machine Curl **
- Total Volume: 2,640 Kg
- Total Sets: 4
- Total Reps: 48
- 55.0 kgs x 15 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 11 reps
- 55.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 59
- 15 reps
- 15 reps
- 15 reps
- 14 reps

Sunday 21st December 2025

** Incline Dumbbell Bench Press **
- Total Volume: 2,100 Kg
- Total Sets: 4
- Total Reps: 43
- 45.0 kgs x 10 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 9 reps

** Plate Loaded Seated Chest Press **
- Total Volume: 5,160 Kg
- Total Sets: 4
- Total Reps: 43
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 826.2 Kg
- Total Sets: 4
- Total Reps: 54
- 15.3 kgs x 15 reps
- 15.3 kgs x 15 reps
- 15.3 kgs x 12 reps
- 15.3 kgs x 12 reps

** Plate Loaded Shoulder Press **
- Total Volume: 5,000 Kg
- Total Sets: 4
- Total Reps: 50
- 100.0 kgs x 12 reps
- 100.0 kgs x 14 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 910 Kg
- Total Sets: 4
- Total Reps: 52
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 13 reps

** Dumbbell Shrug **
- Total Volume: 2,280 Kg
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Sauna **
- Total Sets: 1
- 20:00
 

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Ronnie23 said:
Sponsered by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.3 after free meal last night. Got some Pad Thai with extra chicken.

So Result from my knee appointment is my orthopaedic surgeon suggested I try durolane. Its an injection into the knee. Its suggested to work for up to 1 year but I read many people need another after 4 months. It will at least get me through prep. Long term will need another surgery but that will put me out for a long time.

Current stack:
200mg Tren E
750mg Test E
600mg Mast E
2mg Reta
7 iu Hgh.

Feeling great, will continue to cruise on 5 meals until January when I ramp things up and will cut to 4 meals.

Saturday 20th December 2025

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps

** Rope Push Down **
- Total Volume: 1,433.5 Kg
- Total Sets: 4
- Total Reps: 47
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 13 reps

** Long Tricep Strap **
- Total Volume: 1,948 Kg
- Total Sets: 4
- Total Reps: 46
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps [PR]
- 43.0 kgs x 12 reps
- 43.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- Total Volume: 4,940 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,527 Kg
- Total Sets: 4
- Total Reps: 40
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps [PR]
- 38.8 kgs x 10 reps
- 38.8 kgs x 10 reps

** Incline Dumbbell Curl **
- Total Volume: 797.5 Kg
- Total Sets: 4
- Total Reps: 47
- 15.0 kgs x 10 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 13 reps [PR]

** Seated Machine Curl **
- Total Volume: 2,640 Kg
- Total Sets: 4
- Total Reps: 48
- 55.0 kgs x 15 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 11 reps
- 55.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 59
- 15 reps
- 15 reps
- 15 reps
- 14 reps

Sunday 21st December 2025

** Incline Dumbbell Bench Press **
- Total Volume: 2,100 Kg
- Total Sets: 4
- Total Reps: 43
- 45.0 kgs x 10 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 9 reps

** Plate Loaded Seated Chest Press **
- Total Volume: 5,160 Kg
- Total Sets: 4
- Total Reps: 43
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 826.2 Kg
- Total Sets: 4
- Total Reps: 54
- 15.3 kgs x 15 reps
- 15.3 kgs x 15 reps
- 15.3 kgs x 12 reps
- 15.3 kgs x 12 reps

** Plate Loaded Shoulder Press **
- Total Volume: 5,000 Kg
- Total Sets: 4
- Total Reps: 50
- 100.0 kgs x 12 reps
- 100.0 kgs x 14 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 910 Kg
- Total Sets: 4
- Total Reps: 52
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 13 reps

** Dumbbell Shrug **
- Total Volume: 2,280 Kg
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Sauna **
- Total Sets: 1
- 20:00
Click to expand...
Chest looks good and your back is clearly wider in the pics, upper body is filling out well @Ronnie23 Pressing numbers are strong with multiple PRs, impressive! but overheads shoulder press i wouldn't go as high as 100kgs :D a bit prone to injury imo
 
Ronnie23 said:
Sponsered by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.3 after free meal last night. Got some Pad Thai with extra chicken.

So Result from my knee appointment is my orthopaedic surgeon suggested I try durolane. Its an injection into the knee. Its suggested to work for up to 1 year but I read many people need another after 4 months. It will at least get me through prep. Long term will need another surgery but that will put me out for a long time.

Current stack:
200mg Tren E
750mg Test E
600mg Mast E
2mg Reta
7 iu Hgh.

Feeling great, will continue to cruise on 5 meals until January when I ramp things up and will cut to 4 meals.

Saturday 20th December 2025

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps

** Rope Push Down **
- Total Volume: 1,433.5 Kg
- Total Sets: 4
- Total Reps: 47
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 13 reps

** Long Tricep Strap **
- Total Volume: 1,948 Kg
- Total Sets: 4
- Total Reps: 46
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps [PR]
- 43.0 kgs x 12 reps
- 43.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- Total Volume: 4,940 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,527 Kg
- Total Sets: 4
- Total Reps: 40
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps [PR]
- 38.8 kgs x 10 reps
- 38.8 kgs x 10 reps

** Incline Dumbbell Curl **
- Total Volume: 797.5 Kg
- Total Sets: 4
- Total Reps: 47
- 15.0 kgs x 10 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 13 reps [PR]

** Seated Machine Curl **
- Total Volume: 2,640 Kg
- Total Sets: 4
- Total Reps: 48
- 55.0 kgs x 15 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 11 reps
- 55.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 59
- 15 reps
- 15 reps
- 15 reps
- 14 reps

Sunday 21st December 2025

** Incline Dumbbell Bench Press **
- Total Volume: 2,100 Kg
- Total Sets: 4
- Total Reps: 43
- 45.0 kgs x 10 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 9 reps

** Plate Loaded Seated Chest Press **
- Total Volume: 5,160 Kg
- Total Sets: 4
- Total Reps: 43
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 826.2 Kg
- Total Sets: 4
- Total Reps: 54
- 15.3 kgs x 15 reps
- 15.3 kgs x 15 reps
- 15.3 kgs x 12 reps
- 15.3 kgs x 12 reps

** Plate Loaded Shoulder Press **
- Total Volume: 5,000 Kg
- Total Sets: 4
- Total Reps: 50
- 100.0 kgs x 12 reps
- 100.0 kgs x 14 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 910 Kg
- Total Sets: 4
- Total Reps: 52
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 13 reps

** Dumbbell Shrug **
- Total Volume: 2,280 Kg
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Sauna **
- Total Sets: 1
- 20:00
Click to expand...
Food looking the goods mate, love the sauna too!
 
Ronnie23 said:
Sponsered by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.3 after free meal last night. Got some Pad Thai with extra chicken.

So Result from my knee appointment is my orthopaedic surgeon suggested I try durolane. Its an injection into the knee. Its suggested to work for up to 1 year but I read many people need another after 4 months. It will at least get me through prep. Long term will need another surgery but that will put me out for a long time.

Current stack:
200mg Tren E
750mg Test E
600mg Mast E
2mg Reta
7 iu Hgh.

Feeling great, will continue to cruise on 5 meals until January when I ramp things up and will cut to 4 meals.

Saturday 20th December 2025

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps

** Rope Push Down **
- Total Volume: 1,433.5 Kg
- Total Sets: 4
- Total Reps: 47
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 13 reps

** Long Tricep Strap **
- Total Volume: 1,948 Kg
- Total Sets: 4
- Total Reps: 46
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps [PR]
- 43.0 kgs x 12 reps
- 43.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- Total Volume: 4,940 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,527 Kg
- Total Sets: 4
- Total Reps: 40
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps [PR]
- 38.8 kgs x 10 reps
- 38.8 kgs x 10 reps

** Incline Dumbbell Curl **
- Total Volume: 797.5 Kg
- Total Sets: 4
- Total Reps: 47
- 15.0 kgs x 10 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 13 reps [PR]

** Seated Machine Curl **
- Total Volume: 2,640 Kg
- Total Sets: 4
- Total Reps: 48
- 55.0 kgs x 15 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 11 reps
- 55.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 59
- 15 reps
- 15 reps
- 15 reps
- 14 reps

Sunday 21st December 2025

** Incline Dumbbell Bench Press **
- Total Volume: 2,100 Kg
- Total Sets: 4
- Total Reps: 43
- 45.0 kgs x 10 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 9 reps

** Plate Loaded Seated Chest Press **
- Total Volume: 5,160 Kg
- Total Sets: 4
- Total Reps: 43
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 826.2 Kg
- Total Sets: 4
- Total Reps: 54
- 15.3 kgs x 15 reps
- 15.3 kgs x 15 reps
- 15.3 kgs x 12 reps
- 15.3 kgs x 12 reps

** Plate Loaded Shoulder Press **
- Total Volume: 5,000 Kg
- Total Sets: 4
- Total Reps: 50
- 100.0 kgs x 12 reps
- 100.0 kgs x 14 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 910 Kg
- Total Sets: 4
- Total Reps: 52
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 13 reps

** Dumbbell Shrug **
- Total Volume: 2,280 Kg
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Sauna **
- Total Sets: 1
- 20:00
Click to expand...
Your workouts are intense brother well done!

Durolane does work but not for a year and your ortho knows that I don't know why he told you that. I've had some brothers get the shot and they've had bad reactions to it that lasted weeks. If you get swelling, redness and heat in the area it will subside. I personally had no issues with it.

When does your ortho want to go ahead with the injection? You'll want to stay off of the knee for about a week after the injection. No squats.
 
HarleyGuy said:
Your workouts are intense brother well done!

Durolane does work but not for a year and your ortho knows that I don't know why he told you that. I've had some brothers get the shot and they've had bad reactions to it that lasted weeks. If you get swelling, redness and heat in the area it will subside. I personally had no issues with it.

When does your ortho want to go ahead with the injection? You'll want to stay off of the knee for about a week after the injection. No squats.
Click to expand...
Thanks man appreciate the info. What did you do once your injection wore off? Did you just get another one?.
 
HarleyGuy said:
Your workouts are intense brother well done!

Durolane does work but not for a year and your ortho knows that I don't know why he told you that. I've had some brothers get the shot and they've had bad reactions to it that lasted weeks. If you get swelling, redness and heat in the area it will subside. I personally had no issues with it.

When does your ortho want to go ahead with the injection? You'll want to stay off of the knee for about a week after the injection. No squats.
Click to expand...
Thanks man appreciate the info. What did you do once your injection wore off? Did you just get another one?
 
Proudly sponsored by@Sassy Rep @Sassy's Pharmaceuticals.

Merry Christmas everyone.

Hope everyone is having a great week.
Not much news from my end. Will get my knee injection on 17th of Jan. My legs are my strong point so im just glad my upper body isn't injured lol.

Im still 111-112kg AM fasted.
Waiting until Jan 1 to really turn the switch on with the diet. I have spent this time trying to strengthen my weak knee and recomping my body at this weight.

Tuesday 23rd December 2025

** Lat Pulldown **
- Total Volume: 4,232 Kg
- Total Sets: 4
- Total Reps: 44
- 93.0 kgs x 12 reps
- 93.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Chest Supported Row **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Single-arm Cable Row **
- Total Volume: 2,193 Kg
- Total Sets: 4
- Total Reps: 54
- 37.0 kgs x 15 reps
- 42.0 kgs x 15 reps [PR]
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps

** Hyperextension **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 44
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Iso-lateral D.Y Row **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 44
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Underhand Pushdown Cable **
- Total Volume: 1,142.4 Kg
- Total Sets: 4
- Total Reps: 48
- 23.8 kgs x 10 reps
- 23.8 kgs x 12 reps
- 23.8 kgs x 13 reps [PR]
- 23.8 kgs x 13 reps

** Cable Cross Tricep Pushdown **
- Total Volume: 760.5 Kg
- Total Sets: 4
- Total Reps: 60
- 15.8 kgs x 15 reps
- 13.3 kgs x 15 reps
- 10.8 kgs x 15 reps
- 10.8 kgs x 15 reps

** Ez Bar Curl **
- Total Volume: 1,560 Kg
- Total Sets: 4
- Total Reps: 39
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

Thursday 25th December 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,320 Kg
- Total Sets: 4
- Total Reps: 36
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps

** Flat Dumbbell Bench Press **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 40
- 55.0 kgs x 12 reps [PR]
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps

** Incline Hammer Strength Chest Press **
- Total Volume: 3,600 Kg
- Total Sets: 4
- Total Reps: 36
- 100.0 kgs x 10 reps [PR]
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 4,256 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps
- 96.0 kgs x 10 reps

** Standing Barbell Press **
- Total Volume: 2,460 Kg
- Total Sets: 4
- Total Reps: 41
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 9 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Cable Side Lateral **
- Total Volume: 437 Kg
- Total Sets: 4
- Total Reps: 38
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 8 reps

** Standing Barbell Shrug **
- Total Volume: 5,960 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 56
- 15 reps
- 15 reps
- 13 reps
- 13 reps

Have a great week everyone.
 

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Ronnie23 said:
Proudly sponsored by@Sassy Rep @Sassy's Pharmaceuticals.

Merry Christmas everyone.

Hope everyone is having a great week.
Not much news from my end. Will get my knee injection on 17th of Jan. My legs are my strong point so im just glad my upper body isn't injured lol.

Im still 111-112kg AM fasted.
Waiting until Jan 1 to really turn the switch on with the diet. I have spent this time trying to strengthen my weak knee and recomping my body at this weight.

Tuesday 23rd December 2025

** Lat Pulldown **
- Total Volume: 4,232 Kg
- Total Sets: 4
- Total Reps: 44
- 93.0 kgs x 12 reps
- 93.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Chest Supported Row **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Single-arm Cable Row **
- Total Volume: 2,193 Kg
- Total Sets: 4
- Total Reps: 54
- 37.0 kgs x 15 reps
- 42.0 kgs x 15 reps [PR]
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps

** Hyperextension **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 44
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Iso-lateral D.Y Row **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 44
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Underhand Pushdown Cable **
- Total Volume: 1,142.4 Kg
- Total Sets: 4
- Total Reps: 48
- 23.8 kgs x 10 reps
- 23.8 kgs x 12 reps
- 23.8 kgs x 13 reps [PR]
- 23.8 kgs x 13 reps

** Cable Cross Tricep Pushdown **
- Total Volume: 760.5 Kg
- Total Sets: 4
- Total Reps: 60
- 15.8 kgs x 15 reps
- 13.3 kgs x 15 reps
- 10.8 kgs x 15 reps
- 10.8 kgs x 15 reps

** Ez Bar Curl **
- Total Volume: 1,560 Kg
- Total Sets: 4
- Total Reps: 39
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

Thursday 25th December 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,320 Kg
- Total Sets: 4
- Total Reps: 36
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps

** Flat Dumbbell Bench Press **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 40
- 55.0 kgs x 12 reps [PR]
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps

** Incline Hammer Strength Chest Press **
- Total Volume: 3,600 Kg
- Total Sets: 4
- Total Reps: 36
- 100.0 kgs x 10 reps [PR]
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 4,256 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps
- 96.0 kgs x 10 reps

** Standing Barbell Press **
- Total Volume: 2,460 Kg
- Total Sets: 4
- Total Reps: 41
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 9 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Cable Side Lateral **
- Total Volume: 437 Kg
- Total Sets: 4
- Total Reps: 38
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 8 reps

** Standing Barbell Shrug **
- Total Volume: 5,960 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 56
- 15 reps
- 15 reps
- 13 reps
- 13 reps

Have a great week everyone.
Click to expand...
Killing it bro 🤝

Merry xmas
 
Ronnie23 said:
Thanks man appreciate the info. What did you do once your injection wore off? Did you just get another one?.
Click to expand...
It would depend if I was operational at the time. If so, yes I'd get them until the high speed nature of my job calmed down and then I'd rehab the fallout. My left knee and left lower back are fucked to this day but I work around it. I've blown out a lot of joints and broke most bones but rehabbing them back makes them stronger. The worst was fast roping about 30 feet and blowing the shit out of my left knee, had to keep going but once the op was finished the durolane was abound LOL
 
Ronnie23 said:
Proudly sponsored by@Sassy Rep @Sassy's Pharmaceuticals.

Merry Christmas everyone.

Hope everyone is having a great week.
Not much news from my end. Will get my knee injection on 17th of Jan. My legs are my strong point so im just glad my upper body isn't injured lol.

Im still 111-112kg AM fasted.
Waiting until Jan 1 to really turn the switch on with the diet. I have spent this time trying to strengthen my weak knee and recomping my body at this weight.

Tuesday 23rd December 2025

** Lat Pulldown **
- Total Volume: 4,232 Kg
- Total Sets: 4
- Total Reps: 44
- 93.0 kgs x 12 reps
- 93.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Chest Supported Row **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Single-arm Cable Row **
- Total Volume: 2,193 Kg
- Total Sets: 4
- Total Reps: 54
- 37.0 kgs x 15 reps
- 42.0 kgs x 15 reps [PR]
- 42.0 kgs x 12 reps
- 42.0 kgs x 12 reps

** Hyperextension **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 44
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Iso-lateral D.Y Row **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 44
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Underhand Pushdown Cable **
- Total Volume: 1,142.4 Kg
- Total Sets: 4
- Total Reps: 48
- 23.8 kgs x 10 reps
- 23.8 kgs x 12 reps
- 23.8 kgs x 13 reps [PR]
- 23.8 kgs x 13 reps

** Cable Cross Tricep Pushdown **
- Total Volume: 760.5 Kg
- Total Sets: 4
- Total Reps: 60
- 15.8 kgs x 15 reps
- 13.3 kgs x 15 reps
- 10.8 kgs x 15 reps
- 10.8 kgs x 15 reps

** Ez Bar Curl **
- Total Volume: 1,560 Kg
- Total Sets: 4
- Total Reps: 39
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

Thursday 25th December 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,320 Kg
- Total Sets: 4
- Total Reps: 36
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps

** Flat Dumbbell Bench Press **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 40
- 55.0 kgs x 12 reps [PR]
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps

** Incline Hammer Strength Chest Press **
- Total Volume: 3,600 Kg
- Total Sets: 4
- Total Reps: 36
- 100.0 kgs x 10 reps [PR]
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 4,256 Kg
- Total Sets: 4
- Total Reps: 42
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps
- 96.0 kgs x 10 reps

** Standing Barbell Press **
- Total Volume: 2,460 Kg
- Total Sets: 4
- Total Reps: 41
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 9 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 55
- 12.0 kgs x 15 reps
- 12.0 kgs x 15 reps
- 12.0 kgs x 13 reps
- 12.0 kgs x 12 reps

** Cable Side Lateral **
- Total Volume: 437 Kg
- Total Sets: 4
- Total Reps: 38
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 10 reps
- 11.5 kgs x 8 reps

** Standing Barbell Shrug **
- Total Volume: 5,960 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 56
- 15 reps
- 15 reps
- 13 reps
- 13 reps

Have a great week everyone.
Click to expand...
merry Xmas :D big training volume @Ronnie23 strong pumps!
 
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
 

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Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
back looks good and wide :D but leg press 5000kg how did you count that? :D @Ronnie23
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
@Ronnie23 we can always depend on you to put together a tremendous workout. I like the lying leg curl machine and I like the seated leg curl machine.
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
Another week, another iron training champion right here. This is the way a workout should be done. I like the structure of the training and I like the total sets of four. @Ronnie23
 
Ronnie23 said:
Sponsered by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.3 after free meal last night. Got some Pad Thai with extra chicken.

So Result from my knee appointment is my orthopaedic surgeon suggested I try durolane. Its an injection into the knee. Its suggested to work for up to 1 year but I read many people need another after 4 months. It will at least get me through prep. Long term will need another surgery but that will put me out for a long time.

Current stack:
200mg Tren E
750mg Test E
600mg Mast E
2mg Reta
7 iu Hgh.

Feeling great, will continue to cruise on 5 meals until January when I ramp things up and will cut to 4 meals.

Saturday 20th December 2025

** Dumbbell Skullcrusher **
- Total Volume: 735 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 10 reps

** Rope Push Down **
- Total Volume: 1,433.5 Kg
- Total Sets: 4
- Total Reps: 47
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 13 reps

** Long Tricep Strap **
- Total Volume: 1,948 Kg
- Total Sets: 4
- Total Reps: 46
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps [PR]
- 43.0 kgs x 12 reps
- 43.0 kgs x 10 reps

** Close Grip Barbell Bench Press **
- Total Volume: 4,940 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,527 Kg
- Total Sets: 4
- Total Reps: 40
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps [PR]
- 38.8 kgs x 10 reps
- 38.8 kgs x 10 reps

** Incline Dumbbell Curl **
- Total Volume: 797.5 Kg
- Total Sets: 4
- Total Reps: 47
- 15.0 kgs x 10 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 13 reps [PR]

** Seated Machine Curl **
- Total Volume: 2,640 Kg
- Total Sets: 4
- Total Reps: 48
- 55.0 kgs x 15 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 11 reps
- 55.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 59
- 15 reps
- 15 reps
- 15 reps
- 14 reps

Sunday 21st December 2025

** Incline Dumbbell Bench Press **
- Total Volume: 2,100 Kg
- Total Sets: 4
- Total Reps: 43
- 45.0 kgs x 10 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 9 reps

** Plate Loaded Seated Chest Press **
- Total Volume: 5,160 Kg
- Total Sets: 4
- Total Reps: 43
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 826.2 Kg
- Total Sets: 4
- Total Reps: 54
- 15.3 kgs x 15 reps
- 15.3 kgs x 15 reps
- 15.3 kgs x 12 reps
- 15.3 kgs x 12 reps

** Plate Loaded Shoulder Press **
- Total Volume: 5,000 Kg
- Total Sets: 4
- Total Reps: 50
- 100.0 kgs x 12 reps
- 100.0 kgs x 14 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 910 Kg
- Total Sets: 4
- Total Reps: 52
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 15 reps
- 17.5 kgs x 13 reps

** Dumbbell Shrug **
- Total Volume: 2,280 Kg
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

** Sauna **
- Total Sets: 1
- 20:00
Click to expand...
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
Still looking good bro. I hope you sort out the knee man. Sounds like you a big decision to make soon about it.
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
Bros, seated leg curl machine and lying leg curl machine, good back to back. @Ronnie23 I like this training hammer strength vs squat in total sense looking really solid.
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
Good job on the hammer strength, and good job on the rest of the training. This is good volume on this. I like how you're hitting 10-14 repetitions. That looks good. @Ronnie23
 
That's good that you're running a low dose of Tren. A little goes a long way. I can remember back in the day, I got really impatient and I jumped on 350-400 mg a week and I really paid the price. @Ronnie23
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
@Ronnie23 Looking great bro! Very lean!
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
@Ronnie23 looking killer big fella great training you have a top-tier physique
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep

Woke up 112.5kg this morning feeling full. Still eating 5 meals. Training, sleeping has been 100% .
As soon as January 1st comes around ill be down to 4 meals a day.

Still running
Test
Tren very low dosage
Mast
Retatrutide
Hgh

Won't change much going forward maybe include clenbuterol but I hate the sides that come with it. Obviously orals closer to the show.

Friday 26th December 2025

** High Row **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps

** Iso-lateral Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 11 reps

** Low Row **
- Total Volume: 5,100 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 41
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

** Seated Dip **
- Total Volume: 7,680 Kg
- Total Sets: 5
- Total Reps: 64
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

** Straight Bar Pushdown **
- Total Volume: 1,608.6 Kg
- Total Sets: 4
- Total Reps: 42
- 38.3 kgs x 11 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 11 reps

** Long Tricep Strap **
- Total Volume: 1,991 Kg
- Total Sets: 4
- Total Reps: 47
- 40.5 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 12 reps
- 43.0 kgs x 11 reps

** Dumbbell Curl **
- Total Volume: 542.5 Kg
- Total Sets: 3
- Total Reps: 31
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 11 reps

** High Cable Curl **
- Total Volume: 567 Kg
- Total Sets: 3
- Total Reps: 42
- 13.5 kgs x 12 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps

** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 22.5 kgs x 10 reps
- 25.0 kgs x 10 reps [PR]
- 25.0 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Sunday 28th December 2025

** Hip Abductor **
- Total Volume: 3,037.5 Kg
- Total Sets: 4
- Total Reps: 45
- 67.5 kgs x 11 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,375 Kg
- Total Sets: 4
- Total Reps: 38
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 9 reps
- 62.5 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 7,405 Kg
- Total Sets: 4
- Total Reps: 39
- 185.0 kgs x 10 reps
- 185.0 kgs x 10 reps
- 195.0 kgs x 10 reps
- 195.0 kgs x 9 reps

** Seated Leg Press **
- Total Volume: 5,278 Kg
- Total Sets: 4
- Total Reps: 52
- 101.5 kgs x 15 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 12 reps
- 101.5 kgs x 13 reps

** Hammer Strength V Squat **
- Total Volume: 3,900 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 90.0 kgs x 12 reps
- 90.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 3,610 Kg
- Total Sets: 4
- Total Reps: 50
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 70.0 kgs x 14 reps
- 70.0 kgs x 14 reps

** Lying Leg Curl Machine **
- Total Volume: 2,525 Kg
- Total Sets: 4
- Total Reps: 42
- 62.5 kgs x 12 reps
- 62.5 kgs x 10 reps
- 57.5 kgs x 10 reps
- 57.5 kgs x 10 reps

See you all next week.
Click to expand...
@Ronnie23 Good training....keep progressing.....
 
Sponsored by @Sassy's Pharmaceuticals
@Sassy Rep

Happy new years everyone.

Woke up 111.0kg

Just over 12 weeks out now. Excited to ramp things up now. I am going to aim for 0.5kg weight loss every week going forward.

Just over 2 weeks until I get my injection in my knee. Excited to be able to ramp up leg training too. I need to practice posing more. Time to really lock in and make sure I don’t make any major mistakes.

Currently running :

1000mg Test

600mg Mast E

200mg Tren E

7iu HGH

In the next few weeks I might introduce clen, t3 and drop the Tren E until weeks 5-6 because I know it will start impacting my sleep very soon.

My cycle look something like this in a few weeks/month:

1000mg Test

600mg Mast E

400mg Primo E

5iu HGH

50mcg Clen

25mg T3

After a few years of training and dieting, I have learnt that diet trumps everything.

Cardio will bump up to 2-3x a week. I will implement based on my fatigue levels.

Tuesday 30th December 2025

** Lat Pulldown **
- Total Volume: 3,702 Kg
- Total Sets: 4
- Total Reps: 48
- 73.0 kgs x 12 reps
- 73.0 kgs x 14 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 10 reps

** Seated Cable Row **
- Total Volume: 4,264 Kg
- Total Sets: 4
- Total Reps: 41
- 104.0 kgs x 12 reps [PR]
- 104.0 kgs x 10 reps
- 104.0 kgs x 10 reps
- 104.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps

** Universal Row **
- Total Volume: 4,510 Kg
- Total Sets: 4
- Total Reps: 41
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,720 Kg
- Total Sets: 4
- Total Reps: 43
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

Thursday 1st January 2026

** Hip Abductor **
- Total Volume: 2,970 Kg
- Total Sets: 4
- Total Reps: 44
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,402.5 Kg
- Total Sets: 4
- Total Reps: 41
- 62.5 kgs x 9 reps
- 57.5 kgs x 9 reps
- 57.5 kgs x 11 reps
- 57.5 kgs x 12 reps

** Leg Extension Machine **
- Total Volume: 2,445 Kg
- Total Sets: 4
- Total Reps: 41
- 55.0 kgs x 10 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 9 reps

** Leg Press **
- Total Volume: 7,680 Kg
- Total Sets: 4
- Total Reps: 48
- 160.0 kgs x 13 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 11 reps

** Lying Leg Curl Machine **
- Total Volume: 1,860 Kg
- Total Sets: 3
- Total Reps: 36
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 55.0 kgs x 12 reps

** Seated Leg Curl Machine **
- Total Volume: 3,792 Kg
- Total Sets: 4
- Total Reps: 43
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 96.0 kgs x 10 reps
- 96.0 kgs x 9 reps

** Bulgarian Split Squat **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps [PR]
- 15.0 kgs x 12 reps


Hope everyone has a great week,

Talk soon.
 

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Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals
@Sassy Rep

Happy new years everyone.

Woke up 111.0kg

Just over 12 weeks out now. Excited to ramp things up now. I am going to aim for 0.5kg weight loss every week going forward.

Just over 2 weeks until I get my injection in my knee. Excited to be able to ramp up leg training too. I need to practice posing more. Time to really lock in and make sure I don’t make any major mistakes.

Currently running :

1000mg Test

600mg Mast E

200mg Tren E

7iu HGH

In the next few weeks I might introduce clen, t3 and drop the Tren E until weeks 5-6 because I know it will start impacting my sleep very soon.

My cycle look something like this in a few weeks/month:

1000mg Test

600mg Mast E

400mg Primo E

5iu HGH

50mcg Clen

25mg T3

After a few years of training and dieting, I have learnt that diet trumps everything.

Cardio will bump up to 2-3x a week. I will implement based on my fatigue levels.

Tuesday 30th December 2025

** Lat Pulldown **
- Total Volume: 3,702 Kg
- Total Sets: 4
- Total Reps: 48
- 73.0 kgs x 12 reps
- 73.0 kgs x 14 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 10 reps

** Seated Cable Row **
- Total Volume: 4,264 Kg
- Total Sets: 4
- Total Reps: 41
- 104.0 kgs x 12 reps [PR]
- 104.0 kgs x 10 reps
- 104.0 kgs x 10 reps
- 104.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps

** Universal Row **
- Total Volume: 4,510 Kg
- Total Sets: 4
- Total Reps: 41
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,720 Kg
- Total Sets: 4
- Total Reps: 43
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

Thursday 1st January 2026

** Hip Abductor **
- Total Volume: 2,970 Kg
- Total Sets: 4
- Total Reps: 44
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,402.5 Kg
- Total Sets: 4
- Total Reps: 41
- 62.5 kgs x 9 reps
- 57.5 kgs x 9 reps
- 57.5 kgs x 11 reps
- 57.5 kgs x 12 reps

** Leg Extension Machine **
- Total Volume: 2,445 Kg
- Total Sets: 4
- Total Reps: 41
- 55.0 kgs x 10 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 9 reps

** Leg Press **
- Total Volume: 7,680 Kg
- Total Sets: 4
- Total Reps: 48
- 160.0 kgs x 13 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 11 reps

** Lying Leg Curl Machine **
- Total Volume: 1,860 Kg
- Total Sets: 3
- Total Reps: 36
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 55.0 kgs x 12 reps

** Seated Leg Curl Machine **
- Total Volume: 3,792 Kg
- Total Sets: 4
- Total Reps: 43
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 96.0 kgs x 10 reps
- 96.0 kgs x 9 reps

** Bulgarian Split Squat **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps [PR]
- 15.0 kgs x 12 reps


Hope everyone has a great week,

Talk soon.
Click to expand...
legs are ripped and big :D @Ronnie23 cable rows how come no drop sets?
 
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
 

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Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
you look good and smart to drop the tren if you can't sleep :D better up your test in this case
good volume too on the dips
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
@Ronnie23 this is what heck of a workout if you ask me. You have some really good volume. I'm glad you're hitting personal records as well.
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
Seated dips look fantastic. Different repetitions and different kilograms looking really good. @Ronnie23
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
Good job on this man. I like to see the dips and dumbbell overhead tricep extensions. @Ronnie23 never going to go wrong with either.
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
@Ronnie23 Bros, I like the seated dips for sure. That is a good way to really strengthen your pushing muscles. But just be careful on those shoulders. Make sure you're doing good warm-up.
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
Very pleased with your workout. It's a good alpha workout and you definitely are hitting the cardio and training. @Ronnie23
 
Ronnie23 said:
Sponsored by @Sassy's Pharmaceuticals
@Sassy Rep

Happy new years everyone.

Woke up 111.0kg

Just over 12 weeks out now. Excited to ramp things up now. I am going to aim for 0.5kg weight loss every week going forward.

Just over 2 weeks until I get my injection in my knee. Excited to be able to ramp up leg training too. I need to practice posing more. Time to really lock in and make sure I don’t make any major mistakes.

Currently running :

1000mg Test

600mg Mast E

200mg Tren E

7iu HGH

In the next few weeks I might introduce clen, t3 and drop the Tren E until weeks 5-6 because I know it will start impacting my sleep very soon.

My cycle look something like this in a few weeks/month:

1000mg Test

600mg Mast E

400mg Primo E

5iu HGH

50mcg Clen

25mg T3

After a few years of training and dieting, I have learnt that diet trumps everything.

Cardio will bump up to 2-3x a week. I will implement based on my fatigue levels.

Tuesday 30th December 2025

** Lat Pulldown **
- Total Volume: 3,702 Kg
- Total Sets: 4
- Total Reps: 48
- 73.0 kgs x 12 reps
- 73.0 kgs x 14 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 10 reps

** Seated Cable Row **
- Total Volume: 4,264 Kg
- Total Sets: 4
- Total Reps: 41
- 104.0 kgs x 12 reps [PR]
- 104.0 kgs x 10 reps
- 104.0 kgs x 10 reps
- 104.0 kgs x 9 reps

** Chest Supported Row **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps

** Universal Row **
- Total Volume: 4,510 Kg
- Total Sets: 4
- Total Reps: 41
- 110.0 kgs x 12 reps [PR]
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,720 Kg
- Total Sets: 4
- Total Reps: 43
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 9 reps

Thursday 1st January 2026

** Hip Abductor **
- Total Volume: 2,970 Kg
- Total Sets: 4
- Total Reps: 44
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 10 reps
- 67.5 kgs x 10 reps

** Hip Adductor **
- Total Volume: 2,402.5 Kg
- Total Sets: 4
- Total Reps: 41
- 62.5 kgs x 9 reps
- 57.5 kgs x 9 reps
- 57.5 kgs x 11 reps
- 57.5 kgs x 12 reps

** Leg Extension Machine **
- Total Volume: 2,445 Kg
- Total Sets: 4
- Total Reps: 41
- 55.0 kgs x 10 reps
- 55.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 9 reps

** Leg Press **
- Total Volume: 7,680 Kg
- Total Sets: 4
- Total Reps: 48
- 160.0 kgs x 13 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 12 reps
- 160.0 kgs x 11 reps

** Lying Leg Curl Machine **
- Total Volume: 1,860 Kg
- Total Sets: 3
- Total Reps: 36
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 55.0 kgs x 12 reps

** Seated Leg Curl Machine **
- Total Volume: 3,792 Kg
- Total Sets: 4
- Total Reps: 43
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 96.0 kgs x 10 reps
- 96.0 kgs x 9 reps

** Bulgarian Split Squat **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps [PR]
- 15.0 kgs x 12 reps


Hope everyone has a great week,

Talk soon.
Click to expand...
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
You are just winning mate
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
@Ronnie23 really good update man. Hope you had a good New Year’s. The physique is looking really good also.
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
Bro your workouts are nuts LOL. Well done.

Tren at your dose (for me) 200+ is literally a nightmare and soaked sheets. I’d lower it or drop it myself too.
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
@Ronnie23 Amazing log right here!
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
@Ronnie23 legit update.....looking amazing.......
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

New low weight recorded! 109.9kg

Happy with the drop but plan is to maintain this for another few weeks. I am hoping 104-105kg ill be stage ready.

Strength is still really good. Only thing I can complain about now other then knee is my sleep. I am waking up hot in a sweat most nights. Its not bad. I am only on 200mg tren e per week but will drop that now.
Next week will be
Test 1000mg
Mast E 600mg
DHB 100mg
7.5iu hgh

Ill run that for a while and introduce clen in a few weeks as well as other peptides/ancelliores like injectable L Carnitine.

Im happy with the pics got some more fat to drop and to work on posing. Slow and steady. Ill push Volume up on my arms because they fade as I diet. Cardio will be implemented more when weight loss stalls.

Friday 2nd January 2026

** Pectoral Fly Machine **
- Total Volume: 4,472 Kg
- Total Sets: 4
- Total Reps: 44
- 98.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 2,880 Kg
- Total Sets: 4
- Total Reps: 46
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Incline Barbell Bench Press **
- Total Volume: 4,920 Kg
- Total Sets: 4
- Total Reps: 41
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps

** Decline Barbell Bench Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps

** Machine Preacher Curl **
- Total Volume: 3,018 Kg
- Total Sets: 4
- Total Reps: 42
- 74.0 kgs x 12 reps [PR]
- 74.0 kgs x 10 reps
- 69.5 kgs x 10 reps
- 69.5 kgs x 10 reps

** Panatta Alternate Arm Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 34
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 35.0 kgs x 10 reps

** Rope Curl **
- Total Volume: 967.2 Kg
- Total Sets: 3
- Total Reps: 39
- 24.8 kgs x 12 reps
- 24.8 kgs x 12 reps
- 24.8 kgs x 15 reps [PR]

FitNotes Workout - Saturday 3rd January 2026

** Plate Loaded Shoulder Press **
- Total Volume: 4,800 Kg
- Total Sets: 4
- Total Reps: 42
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- Total Volume: 1,070 Kg
- Total Sets: 5
- Total Reps: 55
- 17.5 kgs x 12 reps
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps

** Plate Front Raise **
- Total Volume: 1,425 Kg
- Total Sets: 4
- Total Reps: 57
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 12 reps

** Standing Barbell Shrug **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 390 Kg
- Total Sets: 3
- Total Reps: 36
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps [PR]

** Long Tricep Strap **
- Total Volume: 1,657.5 Kg
- Total Sets: 3
- Total Reps: 39
- 42.5 kgs x 12 reps
- 42.5 kgs x 12 reps
- 42.5 kgs x 15 reps [PR]

** Close Grip Barbell Bench Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps

** Seated Dip **
- Total Volume: 6,800 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 125.0 kgs x 15 reps
- 125.0 kgs x 13 reps
- 125.0 kgs x 12 reps

** Dumbbell Overhead Triceps Extension **
- Total Volume: 800 Kg
- Total Sets: 4
- Total Reps: 44
- 20.0 kgs x 12 reps [PR]
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Running (Treadmill) **
- Total Sets: 1
- 08:00

** Sauna **
- Total Sets: 1
- 15:00


Hope everyone had a great week and sticking to their goals.
Click to expand...
Your workouts are massive, so impressive bro looking great too , conditioning is on point
 
Sponsored by the best @Sassy's Pharmaceuticals . @Sassy Rep.

12 weeks out now. Its time to turn it up a notch. I am where I want to be. Weighted 100kg/242 pounds flat this morning. Still have enough energy for all my workouts.

I imagine my next off season will be mostly upper body focused. I dont think my legs are a weakness much.

Still looking to bring maybe 5kgs down. My cap based on what I height myself is 108kgs so I should comfortably be under which will allow me to not have to worry about my carb up.

Overall great week of training, sleeping and eating. Add one brick each day.

FitNotes Workout - Tuesday 6th January 2026

** Hip Abductor **
- Total Volume: 2,937.5 Kg
- Total Sets: 4
- Total Reps: 47
- 62.5 kgs x 12 reps
- 62.5 kgs x 12 reps
- 62.5 kgs x 12 reps
- 62.5 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 35
- 60.0 kgs x 11 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Leg Press **
- Total Volume: 9,400 Kg
- Total Sets: 4
- Total Reps: 47
- 200.0 kgs x 13 reps [PR]
- 200.0 kgs x 12 reps
- 200.0 kgs x 11 reps
- 200.0 kgs x 11 reps

** Cybex Hack Squats **
- Total Volume: 2,240 Kg
- Total Sets: 3
- Total Reps: 28
- 80.0 kgs x 8 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 1,930 Kg
- Total Sets: 3
- Total Reps: 34
- 55.0 kgs x 10 reps
- 55.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Standing Calf Raise Machine **
- Total Volume: 8,690 Kg
- Total Sets: 4
- Total Reps: 46
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 200.0 kgs x 12 reps

** Walking Lunges **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 72
- 24 reps
- 24 reps
- 24 reps

FitNotes Workout - Wednesday 7th January 2026

** Incline Hammer Strength Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,880 Kg
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 130.0 kgs x 8 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 1,015 Kg
- Total Sets: 4
- Total Reps: 50
- 20.3 kgs x 15 reps
- 20.3 kgs x 13 reps
- 20.3 kgs x 12 reps
- 20.3 kgs x 10 reps

** Cable Side Lateral **
- Total Volume: 347 Kg
- Total Sets: 3
- Total Reps: 36
- 9.0 kgs x 13 reps
- 9.0 kgs x 13 reps
- 11.3 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 495 Kg
- Total Sets: 4
- Total Reps: 55
- 9.0 kgs x 15 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 13 reps
- 9.0 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,120 Kg
- Total Sets: 3
- Total Reps: 32
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Standing Barbell Press **
- Total Volume: 1,730 Kg
- Total Sets: 4
- Total Reps: 33
- 60.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 9 reps

FitNotes Workout - Thursday 8th January 2026

** Lat Pulldown **
- Total Volume: 5,566 Kg
- Total Sets: 4
- Total Reps: 44
- 123.0 kgs x 12 reps
- 123.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 12 reps [PR]

** Chest Supported Row **
- Total Volume: 3,700 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 9 reps

** Underhand Lat Flexor **
- Total Volume: 3,852 Kg
- Total Sets: 3
- Total Reps: 32
- 116.0 kgs x 12 reps [PR]
- 116.0 kgs x 10 reps
- 130.0 kgs x 10 reps [PR]

** Single Arm Plate Row **
- Total Volume: 3,400 Kg
- Total Sets: 3
- Total Reps: 34
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,580 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 20.0 kgs x 15 reps

** Pull Up **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 30
- 12 reps
- 10 reps
- 8 reps

** Standing Calf Raise Machine **
- Total Volume: 7,200 Kg
- Total Sets: 4
- Total Reps: 40
- 180.0 kgs x 10 reps
- 180.0 kgs x 10 reps
- 180.0 kgs x 11 reps
- 180.0 kgs x 9 reps

** Seated Calf Raise Machine **
- Total Volume: 2,870 Kg
- Total Sets: 4
- Total Reps: 41
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Sauna **
- Total Sets: 1
- 20:00

Have a great week everyone!!
 

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Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals . @Sassy Rep.

12 weeks out now. Its time to turn it up a notch. I am where I want to be. Weighted 100kg/242 pounds flat this morning. Still have enough energy for all my workouts.

I imagine my next off season will be mostly upper body focused. I dont think my legs are a weakness much.

Still looking to bring maybe 5kgs down. My cap based on what I height myself is 108kgs so I should comfortably be under which will allow me to not have to worry about my carb up.

Overall great week of training, sleeping and eating. Add one brick each day.

FitNotes Workout - Tuesday 6th January 2026

** Hip Abductor **
- Total Volume: 2,937.5 Kg
- Total Sets: 4
- Total Reps: 47
- 62.5 kgs x 12 reps
- 62.5 kgs x 12 reps
- 62.5 kgs x 12 reps
- 62.5 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 35
- 60.0 kgs x 11 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Leg Press **
- Total Volume: 9,400 Kg
- Total Sets: 4
- Total Reps: 47
- 200.0 kgs x 13 reps [PR]
- 200.0 kgs x 12 reps
- 200.0 kgs x 11 reps
- 200.0 kgs x 11 reps

** Cybex Hack Squats **
- Total Volume: 2,240 Kg
- Total Sets: 3
- Total Reps: 28
- 80.0 kgs x 8 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 1,930 Kg
- Total Sets: 3
- Total Reps: 34
- 55.0 kgs x 10 reps
- 55.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Standing Calf Raise Machine **
- Total Volume: 8,690 Kg
- Total Sets: 4
- Total Reps: 46
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 200.0 kgs x 12 reps

** Walking Lunges **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 72
- 24 reps
- 24 reps
- 24 reps

FitNotes Workout - Wednesday 7th January 2026

** Incline Hammer Strength Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,880 Kg
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 130.0 kgs x 8 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 1,015 Kg
- Total Sets: 4
- Total Reps: 50
- 20.3 kgs x 15 reps
- 20.3 kgs x 13 reps
- 20.3 kgs x 12 reps
- 20.3 kgs x 10 reps

** Cable Side Lateral **
- Total Volume: 347 Kg
- Total Sets: 3
- Total Reps: 36
- 9.0 kgs x 13 reps
- 9.0 kgs x 13 reps
- 11.3 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 495 Kg
- Total Sets: 4
- Total Reps: 55
- 9.0 kgs x 15 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 13 reps
- 9.0 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,120 Kg
- Total Sets: 3
- Total Reps: 32
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Standing Barbell Press **
- Total Volume: 1,730 Kg
- Total Sets: 4
- Total Reps: 33
- 60.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 9 reps

FitNotes Workout - Thursday 8th January 2026

** Lat Pulldown **
- Total Volume: 5,566 Kg
- Total Sets: 4
- Total Reps: 44
- 123.0 kgs x 12 reps
- 123.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 12 reps [PR]

** Chest Supported Row **
- Total Volume: 3,700 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 9 reps

** Underhand Lat Flexor **
- Total Volume: 3,852 Kg
- Total Sets: 3
- Total Reps: 32
- 116.0 kgs x 12 reps [PR]
- 116.0 kgs x 10 reps
- 130.0 kgs x 10 reps [PR]

** Single Arm Plate Row **
- Total Volume: 3,400 Kg
- Total Sets: 3
- Total Reps: 34
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,580 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 20.0 kgs x 15 reps

** Pull Up **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 30
- 12 reps
- 10 reps
- 8 reps

** Standing Calf Raise Machine **
- Total Volume: 7,200 Kg
- Total Sets: 4
- Total Reps: 40
- 180.0 kgs x 10 reps
- 180.0 kgs x 10 reps
- 180.0 kgs x 11 reps
- 180.0 kgs x 9 reps

** Seated Calf Raise Machine **
- Total Volume: 2,870 Kg
- Total Sets: 4
- Total Reps: 41
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Sauna **
- Total Sets: 1
- 20:00

Have a great week everyone!!
Click to expand...
200 leg press is very impressive :D wide back is very good
 
Sponsored by the best @Sassy's Pharmaceuticals
@Sassy Rep
Just want to shout out to my sponsor for sending me through a lovely gift parcel this week. He always pulls through!

My weight continues to drop. I have stopped doing more than 5 mins cardio until my weight stabilises. My food intake is still high with 5 meals a day. The Reta is keeping my appetite fairly low which is great. No food noise at all.

Supps:
1.2g Test E
600mg Mast E
7 iu HGH
1mg SLU-PP-332
Nothing crazy

I get my knee injection next saturday which will hopefully allow me to bring up my left leg. Training has been great. Built up a lot of fatigue this week so tomorrow will be rest day with me doing nothing! Won't be surprised if my weight drops further after a rest day.

Hoping to maintain this weight for a few weeks then continue the drop. Im only 1 kg away from my weight cap so I know ill be under it which is ok.

Have a great weekend everyone!

Friday 9th January 2026

** Long Tricep Strap **
- Total Volume: 1,440 Kg
- Total Sets: 3
- Total Reps: 32
- 45.0 kgs x 12 reps [PR]
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Smith Machine Close Grip Bench Press **
- Total Volume: 3,760 Kg
- Total Sets: 4
- Total Reps: 43
- 80.0 kgs x 15 reps [PR]
- 80.0 kgs x 12 reps
- 100.0 kgs x 8 reps [PR]
- 100.0 kgs x 8 reps

** Underhand Pushdown Cable **
- Total Volume: 1,102.2 Kg
- Total Sets: 4
- Total Reps: 44
- 23.8 kgs x 10 reps
- 23.8 kgs x 12 reps
- 26.3 kgs x 12 reps
- 26.3 kgs x 10 reps

** Cable Cross Body Tricep Extension **
- Total Volume: 609.8 Kg
- Total Sets: 4
- Total Reps: 46
- 11.3 kgs x 10 reps
- 13.8 kgs x 10 reps
- 13.8 kgs x 12 reps
- 13.8 kgs x 14 reps [PR]

** Ez Curl Cable Curl **
- Total Volume: 1,679.5 Kg
- Total Sets: 4
- Total Reps: 56
- 27.0 kgs x 15 reps
- 29.5 kgs x 15 reps
- 32.0 kgs x 15 reps [PR]
- 32.0 kgs x 11 reps

** High Cable Curl **
- Total Volume: 462 Kg
- Total Sets: 3
- Total Reps: 42
- 11.0 kgs x 12 reps
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Seated Machine Curl **
- Total Volume: 2,760 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 15 reps [PR]
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 9 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 497.2 Kg
- Total Sets: 4
- Total Reps: 44
- 11.3 kgs x 10 reps
- 11.3 kgs x 10 reps
- 11.3 kgs x 12 reps
- 11.3 kgs x 12 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Saturday 10th January 2026

** Hip Abductor **
- Total Volume: 2,568 Kg
- Total Sets: 4
- Total Reps: 44
- 63.0 kgs x 10 reps
- 57.0 kgs x 10 reps
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps

** Hip Adductor **
- Total Volume: 2,300 Kg
- Total Sets: 4
- Total Reps: 46
- 50.0 kgs x 11 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 11 reps

** Seated Leg Curl Machine **
- Total Volume: 4,004 Kg
- Total Sets: 4
- Total Reps: 42
- 82.0 kgs x 12 reps
- 96.0 kgs x 10 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Leg Press **
- Total Volume: 7,430 Kg
- Total Sets: 3
- Total Reps: 34
- 200.0 kgs x 13 reps
- 230.0 kgs x 11 reps
- 230.0 kgs x 10 reps

** Hammer Strength V Squat **
- Total Volume: 2,720 Kg
- Total Sets: 3
- Total Reps: 34
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 10 reps
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps

** Bulgarian Split Squat **
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 12 reps [PR]






 

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Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals
@Sassy Rep
Just want to shout out to my sponsor for sending me through a lovely gift parcel this week. He always pulls through!

My weight continues to drop. I have stopped doing more than 5 mins cardio until my weight stabilises. My food intake is still high with 5 meals a day. The Reta is keeping my appetite fairly low which is great. No food noise at all.

Supps:
1.2g Test E
600mg Mast E
7 iu HGH
1mg SLU-PP-332
Nothing crazy

I get my knee injection next saturday which will hopefully allow me to bring up my left leg. Training has been great. Built up a lot of fatigue this week so tomorrow will be rest day with me doing nothing! Won't be surprised if my weight drops further after a rest day.

Hoping to maintain this weight for a few weeks then continue the drop. Im only 1 kg away from my weight cap so I know ill be under it which is ok.

Have a great weekend everyone!

Friday 9th January 2026

** Long Tricep Strap **
- Total Volume: 1,440 Kg
- Total Sets: 3
- Total Reps: 32
- 45.0 kgs x 12 reps [PR]
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Smith Machine Close Grip Bench Press **
- Total Volume: 3,760 Kg
- Total Sets: 4
- Total Reps: 43
- 80.0 kgs x 15 reps [PR]
- 80.0 kgs x 12 reps
- 100.0 kgs x 8 reps [PR]
- 100.0 kgs x 8 reps

** Underhand Pushdown Cable **
- Total Volume: 1,102.2 Kg
- Total Sets: 4
- Total Reps: 44
- 23.8 kgs x 10 reps
- 23.8 kgs x 12 reps
- 26.3 kgs x 12 reps
- 26.3 kgs x 10 reps

** Cable Cross Body Tricep Extension **
- Total Volume: 609.8 Kg
- Total Sets: 4
- Total Reps: 46
- 11.3 kgs x 10 reps
- 13.8 kgs x 10 reps
- 13.8 kgs x 12 reps
- 13.8 kgs x 14 reps [PR]

** Ez Curl Cable Curl **
- Total Volume: 1,679.5 Kg
- Total Sets: 4
- Total Reps: 56
- 27.0 kgs x 15 reps
- 29.5 kgs x 15 reps
- 32.0 kgs x 15 reps [PR]
- 32.0 kgs x 11 reps

** High Cable Curl **
- Total Volume: 462 Kg
- Total Sets: 3
- Total Reps: 42
- 11.0 kgs x 12 reps
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Seated Machine Curl **
- Total Volume: 2,760 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 15 reps [PR]
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 9 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 497.2 Kg
- Total Sets: 4
- Total Reps: 44
- 11.3 kgs x 10 reps
- 11.3 kgs x 10 reps
- 11.3 kgs x 12 reps
- 11.3 kgs x 12 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Saturday 10th January 2026

** Hip Abductor **
- Total Volume: 2,568 Kg
- Total Sets: 4
- Total Reps: 44
- 63.0 kgs x 10 reps
- 57.0 kgs x 10 reps
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps

** Hip Adductor **
- Total Volume: 2,300 Kg
- Total Sets: 4
- Total Reps: 46
- 50.0 kgs x 11 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 11 reps

** Seated Leg Curl Machine **
- Total Volume: 4,004 Kg
- Total Sets: 4
- Total Reps: 42
- 82.0 kgs x 12 reps
- 96.0 kgs x 10 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Leg Press **
- Total Volume: 7,430 Kg
- Total Sets: 3
- Total Reps: 34
- 200.0 kgs x 13 reps
- 230.0 kgs x 11 reps
- 230.0 kgs x 10 reps

** Hammer Strength V Squat **
- Total Volume: 2,720 Kg
- Total Sets: 3
- Total Reps: 34
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 10 reps
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps

** Bulgarian Split Squat **
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 12 reps [PR]
Click to expand...
good training GOOD volume and you looking wide @Ronnie23 but we need TD pics for the gear post them up
 
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

82 days until the showdown.
Getting excited. Woke up 110.3kg so feeling like im in a good place.

Hope everyone is going to have a great week! Had a great chest and arm session today at another gym. Its always good to mix up the environment especially during prep to keep motivation high.

No changes in supps.
1200mg Test E
600mg Mast E
7.5iu HGH
2mg Reta
1mg Arimedex (when needed)

Will intrdouce Primo E about 6 weeks out! Its so hard to get these days i dont want to use it up. This time last year my total gear dosage was 3g! Using much less this year and feeling great.

Still eating 5 meals a day.
Very minimal cardio. Volume increasing but not to unbearable levels.

Monday 12th January 2026

** Panatta Super Inclined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Declined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Middle Chest Flight Machine **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps

** Single Arm Rope Push Down **
- Total Volume: 1,290 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 11 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Panatta Alternate Curling Machine **
- Total Volume: 735 Kg
- Total Sets: 4
- Total Reps: 49
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Panatta Trcieps Machine **
- Total Volume: 1,575 Kg
- Total Sets: 4
- Total Reps: 55
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps
- 25.0 kgs x 15 reps

** Incline Dumbbell Curl **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Weighted Dips **
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,357.5 Kg
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 25.0 kgs x 15 reps [PR]
- 17.5 kgs x 15 reps

** Stationary Bike **
- Total Sets: 1
- 05:00
 

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Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

82 days until the showdown.
Getting excited. Woke up 110.3kg so feeling like im in a good place.

Hope everyone is going to have a great week! Had a great chest and arm session today at another gym. Its always good to mix up the environment especially during prep to keep motivation high.

No changes in supps.
1200mg Test E
600mg Mast E
7.5iu HGH
2mg Reta
1mg Arimedex (when needed)

Will intrdouce Primo E about 6 weeks out! Its so hard to get these days i dont want to use it up. This time last year my total gear dosage was 3g! Using much less this year and feeling great.

Still eating 5 meals a day.
Very minimal cardio. Volume increasing but not to unbearable levels.

Monday 12th January 2026

** Panatta Super Inclined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Declined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Middle Chest Flight Machine **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps

** Single Arm Rope Push Down **
- Total Volume: 1,290 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 11 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Panatta Alternate Curling Machine **
- Total Volume: 735 Kg
- Total Sets: 4
- Total Reps: 49
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Panatta Trcieps Machine **
- Total Volume: 1,575 Kg
- Total Sets: 4
- Total Reps: 55
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps
- 25.0 kgs x 15 reps

** Incline Dumbbell Curl **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Weighted Dips **
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,357.5 Kg
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 25.0 kgs x 15 reps [PR]
- 17.5 kgs x 15 reps

** Stationary Bike **
- Total Sets: 1
- 05:00
Click to expand...
chest arms look good :D and in the pic pumped and sized up 100kgs on incline chest press is always impressive!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

82 days until the showdown.
Getting excited. Woke up 110.3kg so feeling like im in a good place.

Hope everyone is going to have a great week! Had a great chest and arm session today at another gym. Its always good to mix up the environment especially during prep to keep motivation high.

No changes in supps.
1200mg Test E
600mg Mast E
7.5iu HGH
2mg Reta
1mg Arimedex (when needed)

Will intrdouce Primo E about 6 weeks out! Its so hard to get these days i dont want to use it up. This time last year my total gear dosage was 3g! Using much less this year and feeling great.

Still eating 5 meals a day.
Very minimal cardio. Volume increasing but not to unbearable levels.

Monday 12th January 2026

** Panatta Super Inclined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Declined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Middle Chest Flight Machine **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps

** Single Arm Rope Push Down **
- Total Volume: 1,290 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 11 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Panatta Alternate Curling Machine **
- Total Volume: 735 Kg
- Total Sets: 4
- Total Reps: 49
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Panatta Trcieps Machine **
- Total Volume: 1,575 Kg
- Total Sets: 4
- Total Reps: 55
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps
- 25.0 kgs x 15 reps

** Incline Dumbbell Curl **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Weighted Dips **
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,357.5 Kg
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 25.0 kgs x 15 reps [PR]
- 17.5 kgs x 15 reps

** Stationary Bike **
- Total Sets: 1
- 05:00
Click to expand...
Looking great, you have really good upper chest thickness.

I travel for work a bit and hit other gyms on the road - I swear sometimes the DBs and plates are heavier!
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

82 days until the showdown.
Getting excited. Woke up 110.3kg so feeling like im in a good place.

Hope everyone is going to have a great week! Had a great chest and arm session today at another gym. Its always good to mix up the environment especially during prep to keep motivation high.

No changes in supps.
1200mg Test E
600mg Mast E
7.5iu HGH
2mg Reta
1mg Arimedex (when needed)

Will intrdouce Primo E about 6 weeks out! Its so hard to get these days i dont want to use it up. This time last year my total gear dosage was 3g! Using much less this year and feeling great.

Still eating 5 meals a day.
Very minimal cardio. Volume increasing but not to unbearable levels.

Monday 12th January 2026

** Panatta Super Inclined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Declined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Middle Chest Flight Machine **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps

** Single Arm Rope Push Down **
- Total Volume: 1,290 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 11 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Panatta Alternate Curling Machine **
- Total Volume: 735 Kg
- Total Sets: 4
- Total Reps: 49
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Panatta Trcieps Machine **
- Total Volume: 1,575 Kg
- Total Sets: 4
- Total Reps: 55
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps
- 25.0 kgs x 15 reps

** Incline Dumbbell Curl **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Weighted Dips **
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,357.5 Kg
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 25.0 kgs x 15 reps [PR]
- 17.5 kgs x 15 reps

** Stationary Bike **
- Total Sets: 1
- 05:00
Click to expand...
In a killer spot for 82 days out brother 💪
Big volume as always 🔥
 
110kg solid weight! What’s your height ?
Looking good bro.

Can understand holding onto the primo as long as possible , it’s good you have some to use.

Training looks great heaps of volume, you must of been in the gym for a good solid 90min ?
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

82 days until the showdown.
Getting excited. Woke up 110.3kg so feeling like im in a good place.

Hope everyone is going to have a great week! Had a great chest and arm session today at another gym. Its always good to mix up the environment especially during prep to keep motivation high.

No changes in supps.
1200mg Test E
600mg Mast E
7.5iu HGH
2mg Reta
1mg Arimedex (when needed)

Will intrdouce Primo E about 6 weeks out! Its so hard to get these days i dont want to use it up. This time last year my total gear dosage was 3g! Using much less this year and feeling great.

Still eating 5 meals a day.
Very minimal cardio. Volume increasing but not to unbearable levels.

Monday 12th January 2026

** Panatta Super Inclined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Declined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Middle Chest Flight Machine **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps

** Single Arm Rope Push Down **
- Total Volume: 1,290 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 11 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Panatta Alternate Curling Machine **
- Total Volume: 735 Kg
- Total Sets: 4
- Total Reps: 49
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Panatta Trcieps Machine **
- Total Volume: 1,575 Kg
- Total Sets: 4
- Total Reps: 55
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps
- 25.0 kgs x 15 reps

** Incline Dumbbell Curl **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Weighted Dips **
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,357.5 Kg
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 25.0 kgs x 15 reps [PR]
- 17.5 kgs x 15 reps

** Stationary Bike **
- Total Sets: 1
- 05:00
Click to expand...
Great workouts bro. Your bodyfat is getting super low, almost zero BF on the lower back that's crazy.
Those barbell curls are practically a cardio sesh, impressive!
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

82 days until the showdown.
Getting excited. Woke up 110.3kg so feeling like im in a good place.

Hope everyone is going to have a great week! Had a great chest and arm session today at another gym. Its always good to mix up the environment especially during prep to keep motivation high.

No changes in supps.
1200mg Test E
600mg Mast E
7.5iu HGH
2mg Reta
1mg Arimedex (when needed)

Will intrdouce Primo E about 6 weeks out! Its so hard to get these days i dont want to use it up. This time last year my total gear dosage was 3g! Using much less this year and feeling great.

Still eating 5 meals a day.
Very minimal cardio. Volume increasing but not to unbearable levels.

Monday 12th January 2026

** Panatta Super Inclined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Declined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Middle Chest Flight Machine **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps

** Single Arm Rope Push Down **
- Total Volume: 1,290 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 11 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Panatta Alternate Curling Machine **
- Total Volume: 735 Kg
- Total Sets: 4
- Total Reps: 49
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Panatta Trcieps Machine **
- Total Volume: 1,575 Kg
- Total Sets: 4
- Total Reps: 55
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps
- 25.0 kgs x 15 reps

** Incline Dumbbell Curl **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Weighted Dips **
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,357.5 Kg
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 25.0 kgs x 15 reps [PR]
- 17.5 kgs x 15 reps

** Stationary Bike **
- Total Sets: 1
- 05:00
Click to expand...
Looking really good mate. Very big but balanced and very asthetic.

I noticed you said you're not doing much cardio. What's the story there?
 
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals . @Sassy Rep.

12 weeks out now. Its time to turn it up a notch. I am where I want to be. Weighted 100kg/242 pounds flat this morning. Still have enough energy for all my workouts.

I imagine my next off season will be mostly upper body focused. I dont think my legs are a weakness much.

Still looking to bring maybe 5kgs down. My cap based on what I height myself is 108kgs so I should comfortably be under which will allow me to not have to worry about my carb up.

Overall great week of training, sleeping and eating. Add one brick each day.

FitNotes Workout - Tuesday 6th January 2026

** Hip Abductor **
- Total Volume: 2,937.5 Kg
- Total Sets: 4
- Total Reps: 47
- 62.5 kgs x 12 reps
- 62.5 kgs x 12 reps
- 62.5 kgs x 12 reps
- 62.5 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 35
- 60.0 kgs x 11 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Leg Press **
- Total Volume: 9,400 Kg
- Total Sets: 4
- Total Reps: 47
- 200.0 kgs x 13 reps [PR]
- 200.0 kgs x 12 reps
- 200.0 kgs x 11 reps
- 200.0 kgs x 11 reps

** Cybex Hack Squats **
- Total Volume: 2,240 Kg
- Total Sets: 3
- Total Reps: 28
- 80.0 kgs x 8 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 1,930 Kg
- Total Sets: 3
- Total Reps: 34
- 55.0 kgs x 10 reps
- 55.0 kgs x 12 reps
- 60.0 kgs x 12 reps

** Standing Calf Raise Machine **
- Total Volume: 8,690 Kg
- Total Sets: 4
- Total Reps: 46
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 200.0 kgs x 12 reps

** Walking Lunges **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 72
- 24 reps
- 24 reps
- 24 reps

FitNotes Workout - Wednesday 7th January 2026

** Incline Hammer Strength Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,880 Kg
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 130.0 kgs x 8 reps
- 120.0 kgs x 10 reps

** Cable Crossover **
- Total Volume: 1,015 Kg
- Total Sets: 4
- Total Reps: 50
- 20.3 kgs x 15 reps
- 20.3 kgs x 13 reps
- 20.3 kgs x 12 reps
- 20.3 kgs x 10 reps

** Cable Side Lateral **
- Total Volume: 347 Kg
- Total Sets: 3
- Total Reps: 36
- 9.0 kgs x 13 reps
- 9.0 kgs x 13 reps
- 11.3 kgs x 10 reps

** Standing Cable Rear Delt Fly **
- Total Volume: 495 Kg
- Total Sets: 4
- Total Reps: 55
- 9.0 kgs x 15 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 13 reps
- 9.0 kgs x 12 reps

** Seated Dumbbell Press **
- Total Volume: 1,120 Kg
- Total Sets: 3
- Total Reps: 32
- 35.0 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Standing Barbell Press **
- Total Volume: 1,730 Kg
- Total Sets: 4
- Total Reps: 33
- 60.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 9 reps

FitNotes Workout - Thursday 8th January 2026

** Lat Pulldown **
- Total Volume: 5,566 Kg
- Total Sets: 4
- Total Reps: 44
- 123.0 kgs x 12 reps
- 123.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 12 reps [PR]

** Chest Supported Row **
- Total Volume: 3,700 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 100.0 kgs x 9 reps

** Underhand Lat Flexor **
- Total Volume: 3,852 Kg
- Total Sets: 3
- Total Reps: 32
- 116.0 kgs x 12 reps [PR]
- 116.0 kgs x 10 reps
- 130.0 kgs x 10 reps [PR]

** Single Arm Plate Row **
- Total Volume: 3,400 Kg
- Total Sets: 3
- Total Reps: 34
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps

** Hyperextension **
- Total Volume: 1,580 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 20.0 kgs x 15 reps

** Pull Up **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 30
- 12 reps
- 10 reps
- 8 reps

** Standing Calf Raise Machine **
- Total Volume: 7,200 Kg
- Total Sets: 4
- Total Reps: 40
- 180.0 kgs x 10 reps
- 180.0 kgs x 10 reps
- 180.0 kgs x 11 reps
- 180.0 kgs x 9 reps

** Seated Calf Raise Machine **
- Total Volume: 2,870 Kg
- Total Sets: 4
- Total Reps: 41
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Sauna **
- Total Sets: 1
- 20:00

Have a great week everyone!!
Click to expand...
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals
@Sassy Rep
Just want to shout out to my sponsor for sending me through a lovely gift parcel this week. He always pulls through!

My weight continues to drop. I have stopped doing more than 5 mins cardio until my weight stabilises. My food intake is still high with 5 meals a day. The Reta is keeping my appetite fairly low which is great. No food noise at all.

Supps:
1.2g Test E
600mg Mast E
7 iu HGH
1mg SLU-PP-332
Nothing crazy

I get my knee injection next saturday which will hopefully allow me to bring up my left leg. Training has been great. Built up a lot of fatigue this week so tomorrow will be rest day with me doing nothing! Won't be surprised if my weight drops further after a rest day.

Hoping to maintain this weight for a few weeks then continue the drop. Im only 1 kg away from my weight cap so I know ill be under it which is ok.

Have a great weekend everyone!

Friday 9th January 2026

** Long Tricep Strap **
- Total Volume: 1,440 Kg
- Total Sets: 3
- Total Reps: 32
- 45.0 kgs x 12 reps [PR]
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Smith Machine Close Grip Bench Press **
- Total Volume: 3,760 Kg
- Total Sets: 4
- Total Reps: 43
- 80.0 kgs x 15 reps [PR]
- 80.0 kgs x 12 reps
- 100.0 kgs x 8 reps [PR]
- 100.0 kgs x 8 reps

** Underhand Pushdown Cable **
- Total Volume: 1,102.2 Kg
- Total Sets: 4
- Total Reps: 44
- 23.8 kgs x 10 reps
- 23.8 kgs x 12 reps
- 26.3 kgs x 12 reps
- 26.3 kgs x 10 reps

** Cable Cross Body Tricep Extension **
- Total Volume: 609.8 Kg
- Total Sets: 4
- Total Reps: 46
- 11.3 kgs x 10 reps
- 13.8 kgs x 10 reps
- 13.8 kgs x 12 reps
- 13.8 kgs x 14 reps [PR]

** Ez Curl Cable Curl **
- Total Volume: 1,679.5 Kg
- Total Sets: 4
- Total Reps: 56
- 27.0 kgs x 15 reps
- 29.5 kgs x 15 reps
- 32.0 kgs x 15 reps [PR]
- 32.0 kgs x 11 reps

** High Cable Curl **
- Total Volume: 462 Kg
- Total Sets: 3
- Total Reps: 42
- 11.0 kgs x 12 reps
- 11.0 kgs x 15 reps
- 11.0 kgs x 15 reps

** Seated Machine Curl **
- Total Volume: 2,760 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 15 reps [PR]
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 9 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 497.2 Kg
- Total Sets: 4
- Total Reps: 44
- 11.3 kgs x 10 reps
- 11.3 kgs x 10 reps
- 11.3 kgs x 12 reps
- 11.3 kgs x 12 reps

** Running (Treadmill) **
- Total Sets: 1
- 05:00

Saturday 10th January 2026

** Hip Abductor **
- Total Volume: 2,568 Kg
- Total Sets: 4
- Total Reps: 44
- 63.0 kgs x 10 reps
- 57.0 kgs x 10 reps
- 57.0 kgs x 12 reps
- 57.0 kgs x 12 reps

** Hip Adductor **
- Total Volume: 2,300 Kg
- Total Sets: 4
- Total Reps: 46
- 50.0 kgs x 11 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 11 reps

** Seated Leg Curl Machine **
- Total Volume: 4,004 Kg
- Total Sets: 4
- Total Reps: 42
- 82.0 kgs x 12 reps
- 96.0 kgs x 10 reps
- 103.0 kgs x 10 reps
- 103.0 kgs x 10 reps

** Leg Press **
- Total Volume: 7,430 Kg
- Total Sets: 3
- Total Reps: 34
- 200.0 kgs x 13 reps
- 230.0 kgs x 11 reps
- 230.0 kgs x 10 reps

** Hammer Strength V Squat **
- Total Volume: 2,720 Kg
- Total Sets: 3
- Total Reps: 34
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 10 reps
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps

** Bulgarian Split Squat **
- Total Volume: 720 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 12 reps [PR]






Click to expand...
Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep

82 days until the showdown.
Getting excited. Woke up 110.3kg so feeling like im in a good place.

Hope everyone is going to have a great week! Had a great chest and arm session today at another gym. Its always good to mix up the environment especially during prep to keep motivation high.

No changes in supps.
1200mg Test E
600mg Mast E
7.5iu HGH
2mg Reta
1mg Arimedex (when needed)

Will intrdouce Primo E about 6 weeks out! Its so hard to get these days i dont want to use it up. This time last year my total gear dosage was 3g! Using much less this year and feeling great.

Still eating 5 meals a day.
Very minimal cardio. Volume increasing but not to unbearable levels.

Monday 12th January 2026

** Panatta Super Inclined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Declined Chest Press **
- Total Volume: 4,500 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps

** Panatta Super Middle Chest Flight Machine **
- Total Volume: 1,880 Kg
- Total Sets: 4
- Total Reps: 47
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 12 reps

** Long Tricep Strap **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps [PR]
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps

** Single Arm Rope Push Down **
- Total Volume: 1,290 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 11 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Panatta Alternate Curling Machine **
- Total Volume: 735 Kg
- Total Sets: 4
- Total Reps: 49
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Panatta Trcieps Machine **
- Total Volume: 1,575 Kg
- Total Sets: 4
- Total Reps: 55
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps
- 25.0 kgs x 15 reps

** Incline Dumbbell Curl **
- Total Volume: 660 Kg
- Total Sets: 4
- Total Reps: 44
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 10 reps

** Weighted Dips **
- Total Volume: 330 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 15 reps [PR]
- 10.0 kgs x 12 reps
- 5.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,357.5 Kg
- Total Sets: 4
- Total Reps: 48
- 40.0 kgs x 10 reps
- 40.0 kgs x 8 reps
- 25.0 kgs x 15 reps [PR]
- 17.5 kgs x 15 reps

** Stationary Bike **
- Total Sets: 1
- 05:00
Click to expand...
Mate you really are a masterpiece, you just keep smashing it and getting better and better 💪💪💪. Can't wait till show day!
 
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep!

Good morning/evening everyone!

Hope everyone is having a great week.
Just finished my leg workout. Another great one in the books. Now less than 12 weeks until I step on stage again. Had a bump in terms of food discipline last few days. I found myself eating more than I should have. My mind was uncontrollable and I couldn't fight the desire for my food. It wasn't unhealthy just more quality food. I think sometimes your body tells you that its starving and needs more nutrients. My training Volume has gone right up and my body is sore so I think my muscles are trying to compensate.

Allgood, I plan to hover around 110-113 until about 6 weeks out and then really knuckle down and get my weight down to 105ish.

Gear still the same. 1.2g test, 600mg mast, 7iu hgh. No clen or anything harsh yet.

Training 4 days on 1 off. If im exhausted ill do 3 on 1 off.

Tuesday 13th January 2026

** Cable Side Lateral **
- Total Volume: 500 Kg
- Total Sets: 4
- Total Reps: 53
- 11.3 kgs x 10 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 13 reps

** Panatta Super Deltoid Press **
- Total Volume: 4,700 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Cable Upright Row **
- Total Volume: 984.2 Kg
- Total Sets: 4
- Total Reps: 44
- 24.3 kgs x 10 reps
- 21.8 kgs x 10 reps
- 21.8 kgs x 12 reps [PR]
- 21.8 kgs x 12 reps

** Cable Rear Delt Fly **
- Total Volume: 486 Kg
- Total Sets: 4
- Total Reps: 54
- 9.0 kgs x 12 reps
- 9.0 kgs x 12 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 15 reps

** Behind the Back Shrug **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Standing Barbell Shrug **
- Total Volume: 6,120 Kg
- Total Sets: 4
- Total Reps: 42
- 120.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 12 reps [PR]

** Assault Bike **
- Total Sets: 1
- 05:00

Wednesday 14th January 2026

** Chest Supported Row **
- Total Volume: 3,440 Kg
- Total Sets: 4
- Total Reps: 43
- 80.0 kgs x 12 reps
- 80.0 kgs x 11 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Straight-Arm Cable Pulldown **
- Total Volume: 1,512 Kg
- Total Sets: 4
- Total Reps: 48
- 31.5 kgs x 12 reps
- 31.5 kgs x 12 reps
- 31.5 kgs x 14 reps
- 31.5 kgs x 10 reps

** Dumbbell Row **
- Total Volume: 2,420 Kg
- Total Sets: 4
- Total Reps: 44
- 55.0 kgs x 12 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** Close Grip Pulldown **
- Total Volume: 3,924 Kg
- Total Sets: 4
- Total Reps: 36
- 109.0 kgs x 10 reps [PR]
- 109.0 kgs x 10 reps
- 109.0 kgs x 8 reps
- 109.0 kgs x 8 reps

** Lying Leg Curl Machine **
- Total Volume: 4,469 Kg
- Total Sets: 4
- Total Reps: 41
- 109.0 kgs x 12 reps [PR]
- 109.0 kgs x 10 reps
- 109.0 kgs x 10 reps
- 109.0 kgs x 9 reps

** Seated Leg Curl Machine **
- Total Volume: 3,280 Kg
- Total Sets: 4
- Total Reps: 40
- 82.0 kgs x 12 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 9 reps
- 82.0 kgs x 9 reps

** Standing Leg Curl **
- Total Volume: 1,120 Kg
- Total Sets: 3
- Total Reps: 32
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 8 reps

Thursday 15th January 2026

** Hip Adductor **
- Total Volume: 2,587.5 Kg
- Total Sets: 4
- Total Reps: 45
- 57.5 kgs x 11 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,593.5 Kg
- Total Sets: 4
- Total Reps: 42
- 60.5 kgs x 10 reps
- 60.5 kgs x 11 reps
- 63.0 kgs x 11 reps
- 63.0 kgs x 10 reps

** Leg Press **
- Total Volume: 8,320 Kg
- Total Sets: 4
- Total Reps: 39
- 180.0 kgs x 13 reps
- 230.0 kgs x 10 reps
- 230.0 kgs x 8 reps
- 230.0 kgs x 8 reps

** Belt Squat **
- Total Volume: 3,050 Kg
- Total Sets: 4
- Total Reps: 35
- 80.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 9 reps
- 90.0 kgs x 6 reps

** Leg Extension Machine **
- Total Volume: 2,295 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 60.0 kgs x 12 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 7 reps

** Bulgarian Split Squat **
- Total Volume: 555 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps

** Standing Calf Raise Machine **
- Total Volume: 8,325 Kg
- Total Sets: 4
- Total Reps: 45
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 11 reps

** Running (Treadmill) **
- Total Sets: 1
- 15:00

Have a great week everyone.
 

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Ronnie23 said:
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep!

Good morning/evening everyone!

Hope everyone is having a great week.
Just finished my leg workout. Another great one in the books. Now less than 12 weeks until I step on stage again. Had a bump in terms of food discipline last few days. I found myself eating more than I should have. My mind was uncontrollable and I couldn't fight the desire for my food. It wasn't unhealthy just more quality food. I think sometimes your body tells you that its starving and needs more nutrients. My training Volume has gone right up and my body is sore so I think my muscles are trying to compensate.

Allgood, I plan to hover around 110-113 until about 6 weeks out and then really knuckle down and get my weight down to 105ish.

Gear still the same. 1.2g test, 600mg mast, 7iu hgh. No clen or anything harsh yet.

Training 4 days on 1 off. If im exhausted ill do 3 on 1 off.

Tuesday 13th January 2026

** Cable Side Lateral **
- Total Volume: 500 Kg
- Total Sets: 4
- Total Reps: 53
- 11.3 kgs x 10 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 13 reps

** Panatta Super Deltoid Press **
- Total Volume: 4,700 Kg
- Total Sets: 4
- Total Reps: 47
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Cable Upright Row **
- Total Volume: 984.2 Kg
- Total Sets: 4
- Total Reps: 44
- 24.3 kgs x 10 reps
- 21.8 kgs x 10 reps
- 21.8 kgs x 12 reps [PR]
- 21.8 kgs x 12 reps

** Cable Rear Delt Fly **
- Total Volume: 486 Kg
- Total Sets: 4
- Total Reps: 54
- 9.0 kgs x 12 reps
- 9.0 kgs x 12 reps
- 9.0 kgs x 15 reps
- 9.0 kgs x 15 reps

** Behind the Back Shrug **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Standing Barbell Shrug **
- Total Volume: 6,120 Kg
- Total Sets: 4
- Total Reps: 42
- 120.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 12 reps [PR]

** Assault Bike **
- Total Sets: 1
- 05:00

Wednesday 14th January 2026

** Chest Supported Row **
- Total Volume: 3,440 Kg
- Total Sets: 4
- Total Reps: 43
- 80.0 kgs x 12 reps
- 80.0 kgs x 11 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Straight-Arm Cable Pulldown **
- Total Volume: 1,512 Kg
- Total Sets: 4
- Total Reps: 48
- 31.5 kgs x 12 reps
- 31.5 kgs x 12 reps
- 31.5 kgs x 14 reps
- 31.5 kgs x 10 reps

** Dumbbell Row **
- Total Volume: 2,420 Kg
- Total Sets: 4
- Total Reps: 44
- 55.0 kgs x 12 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** Close Grip Pulldown **
- Total Volume: 3,924 Kg
- Total Sets: 4
- Total Reps: 36
- 109.0 kgs x 10 reps [PR]
- 109.0 kgs x 10 reps
- 109.0 kgs x 8 reps
- 109.0 kgs x 8 reps

** Lying Leg Curl Machine **
- Total Volume: 4,469 Kg
- Total Sets: 4
- Total Reps: 41
- 109.0 kgs x 12 reps [PR]
- 109.0 kgs x 10 reps
- 109.0 kgs x 10 reps
- 109.0 kgs x 9 reps

** Seated Leg Curl Machine **
- Total Volume: 3,280 Kg
- Total Sets: 4
- Total Reps: 40
- 82.0 kgs x 12 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 9 reps
- 82.0 kgs x 9 reps

** Standing Leg Curl **
- Total Volume: 1,120 Kg
- Total Sets: 3
- Total Reps: 32
- 35.0 kgs x 12 reps
- 35.0 kgs x 12 reps
- 35.0 kgs x 8 reps

Thursday 15th January 2026

** Hip Adductor **
- Total Volume: 2,587.5 Kg
- Total Sets: 4
- Total Reps: 45
- 57.5 kgs x 11 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 12 reps
- 57.5 kgs x 10 reps

** Hip Abductor **
- Total Volume: 2,593.5 Kg
- Total Sets: 4
- Total Reps: 42
- 60.5 kgs x 10 reps
- 60.5 kgs x 11 reps
- 63.0 kgs x 11 reps
- 63.0 kgs x 10 reps

** Leg Press **
- Total Volume: 8,320 Kg
- Total Sets: 4
- Total Reps: 39
- 180.0 kgs x 13 reps
- 230.0 kgs x 10 reps
- 230.0 kgs x 8 reps
- 230.0 kgs x 8 reps

** Belt Squat **
- Total Volume: 3,050 Kg
- Total Sets: 4
- Total Reps: 35
- 80.0 kgs x 10 reps
- 90.0 kgs x 10 reps
- 90.0 kgs x 9 reps
- 90.0 kgs x 6 reps

** Leg Extension Machine **
- Total Volume: 2,295 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 60.0 kgs x 12 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 7 reps

** Bulgarian Split Squat **
- Total Volume: 555 Kg
- Total Sets: 3
- Total Reps: 32
- 22.5 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 12 reps

** Standing Calf Raise Machine **
- Total Volume: 8,325 Kg
- Total Sets: 4
- Total Reps: 45
- 185.0 kgs x 10 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 185.0 kgs x 11 reps

** Running (Treadmill) **
- Total Sets: 1
- 15:00

Have a great week everyone.
Click to expand...
you getting stronger on the training? @Ronnie23 12 weeks from the stage you need to start dialing up the cardio and volume
 
Ronnie23 said:
Strength hasn't decreased. Dont worry about me haha ill be diced come show day. No point playing all my cards this early out.
Click to expand...
thats true :D play them right
 
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
 

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Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
Always enjoy reading your training updates. Honestly impressive amount of weight & volume you’re doing at 10 weeks out. Plus running & HIIT cardio. A testament to your athleticism!
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
strong volume :D 130kgs rows is big!
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
@Ronnie23 really good job on the seated cable rows and hyperextensions and I like the running as well. That's really good.
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
Bros, you pumping some good exercises though. Those hyper extensions and seated cable roll really work it well, get a nice pump going and I like your repetitions, 12 reps. @Ronnie23
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
Very nice job man. I used to train at World Gym right here in town. It was one of the top gyms, really; you could even visit. One of the few that had platforms so you could do cleans. @Ronnie23
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
@Ronnie23 you're never going to go wrong with the hyper extensions and the seated cable rows. These are some good exercises. Keep it up.
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
Proud of you boss. Good job on the seated cable rows and I like how you're taking the time to do some running as well. I would rather you do some running outside on a soft surface instead of a treadmill. @Ronnie23
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
@Ronnie23 just be cafeful with then clen but I’m sure I didn’t need to tell you that. You’re looking awesome though man. Keep it up
 
Ronnie23 said:
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep

Just over 10 weeks to go.
Woke up at 110kg on the dot.
Cardio today. Had a great weekend food,training and rest wise. Going away with the Mrs for the night which has a buffet. So im going to take in less carbs over the next couple days. Ill try rememebr to take photos of my buffet breakfast.

Supps still the same, except for added in clen at 50mcg. Ill run it 2 days on 1 day off. If im going to sauna I dont use it because I hate the thought of added stress on my heart haha. Also upping retatrutide from 2mg pw to 3. Looking at photos I still have a bit of fat to come off the lower back so going to grindd to get that off.

Stay disciplined. Will post again in a few days.

Saturday 17th January 2026

** Incline Barbell Bench Press **
- Total Volume: 5,280 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps

** Super Vertical Chest Press **
- Total Volume: 4,440 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Cable Crossover **
- Total Volume: 1,262.1 Kg
- Total Sets: 4
- Total Reps: 57
- 20.3 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps

** Decline Barbell Bench Press **
- Total Volume: 4,120 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,250 Kg
- Total Sets: 3
- Total Reps: 30
- 40.0 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Weighted Dips **
- Total Volume: 1,100 Kg
- Total Sets: 4
- Total Reps: 55
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 15 reps
- 20.0 kgs x 13 reps
- 20.0 kgs x 12 reps

** Rope Push Down **
- Total Volume: 945.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 9 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,100.2 Kg
- Total Sets: 3
- Total Reps: 29
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 38.8 kgs x 9 reps

** Dumbbell Hammer Curl **
- Total Volume: 845 Kg
- Total Sets: 4
- Total Reps: 41
- 22.5 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 10 reps

** Seated Machine Curl **
- Total Volume: 2,645 Kg
- Total Sets: 3
- Total Reps: 37
- 70.0 kgs x 15 reps [PR]
- 72.5 kgs x 12 reps [PR]
- 72.5 kgs x 10 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 45
- 15 reps
- 15 reps
- 15 reps

** Cable Crunch **
- Total Volume: 2,714 Kg
- Total Sets: 4
- Total Reps: 46
- 59.0 kgs x 12 reps
- 59.0 kgs x 12 reps
- 59.0 kgs x 11 reps
- 59.0 kgs x 11 reps

Sunday 18th January 2026

** Chest Supported Row **
- Total Volume: 5,330 Kg
- Total Sets: 4
- Total Reps: 41
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps

** High Row **
- Total Volume: 4,885 Kg
- Total Sets: 4
- Total Reps: 43
- 110.0 kgs x 12 reps
- 115.0 kgs x 12 reps [PR]
- 115.0 kgs x 10 reps
- 115.0 kgs x 9 reps

** Lat Pulldown **
- Total Volume: 4,601 Kg
- Total Sets: 4
- Total Reps: 43
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 9 reps

** Hyperextension **
- Total Volume: 1,760 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
- 40.0 kgs x 9 reps

** Seated Cable Row **
- Total Volume: 4,151.25 Kg
- Total Sets: 4
- Total Reps: 41
- 101.25 kgs x 12 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 10 reps
- 101.25 kgs x 9 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00
Click to expand...
@Ronnie23 Looking incredible bro! Amazing work!
 
Proudly sponsored by @Sassy's Pharmaceuticals @Sassy Rep

New low this morning!! See in photo attached new weight.

Feeling great and not too depleted. Tomorrow I have a buffet planned so will eat up then. Haven't had any food noise. I changed up my reta and bumped it to 3mg so that seems to be working its magic.

Still running
Test 1g
Mast 600mg
Hgh 7 iu
SLU-PP-332 1g
Reta 3mg
Will include tren and primo in a few weeks.
Clen off and on. It effects my sleep so I only use it early in the morning and if im on low calories and not doing intense cardio or sauna.

Training and sleep has been great too. No complaints.
Here's some training logs:
Tuesday 20th January 2026

** Straight Bar Pushdown **
- Total Volume: 2,043.3 Kg
- Total Sets: 4
- Total Reps: 51
- 38.3 kgs x 15 reps
- 40.8 kgs x 13 reps [PR]
- 40.8 kgs x 12 reps
- 40.8 kgs x 11 reps

** Close Grip Barbell Bench Press **
- Total Volume: 3,060 Kg
- Total Sets: 3
- Total Reps: 30
- 90.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 8 reps

** Cable Cross Body Tricep Extension **
- Total Volume: 384.2 Kg
- Total Sets: 3
- Total Reps: 34
- 11.3 kgs x 10 reps
- 11.3 kgs x 12 reps
- 11.3 kgs x 12 reps

** Weighted Dips **
- Total Volume: 800 Kg
- Total Sets: 3
- Total Reps: 32
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps

** Ez Bar Curl **
- Total Volume: 1,640 Kg
- Total Sets: 4
- Total Reps: 39
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 50.0 kgs x 8 reps
- 40.0 kgs x 9 reps

** Seated Machine Curl **
- Total Volume: 2,210 Kg
- Total Sets: 3
- Total Reps: 34
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps

** Plate Loaded Seated Chest Press **
- Total Volume: 3,600 Kg
- Total Sets: 3
- Total Reps: 24
- 150.0 kgs x 8 reps [PR]
- 150.0 kgs x 8 reps
- 150.0 kgs x 8 reps

** Incline Hammer Strength Chest Press **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 26
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps
- 105.0 kgs x 8 reps

** Running (Treadmill) **
- Total Sets: 1
- 10:00

** Sauna **
- Total Sets: 1
- 15:00

Wednesday 21st January 2026

** Seated Leg Curl Machine **
- Total Volume: 4,242 Kg
- Total Sets: 4
- Total Reps: 42
- 89.0 kgs x 10 reps
- 110.0 kgs x 8 reps
- 103.0 kgs x 12 reps [PR]
- 103.0 kgs x 12 reps

** Lying Leg Curl Machine **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 48
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps

** Leg Press **
- Total Volume: 9,720 Kg
- Total Sets: 4
- Total Reps: 47
- 200.0 kgs x 12 reps
- 240.0 kgs x 8 reps
- 200.0 kgs x 15 reps [PR]
- 200.0 kgs x 12 reps

** Pendulum Squat **
- Total Volume: 1,670 Kg
- Total Sets: 4
- Total Reps: 43
- 30.0 kgs x 15 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,700 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Hip Thrust **
- Total Volume: 3,680 Kg
- Total Sets: 4
- Total Reps: 46
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps

** Seated Calf Raise Machine **
- Total Volume: 8,800 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 200.0 kgs x 12 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

** Donkey Calf Raise **
- Total Volume: 3,600 Kg
- Total Sets: 3
- Total Reps: 30
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps

Have a great week.
Talk soon.
 

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