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Approved Log Testosterone Deca Equipoise HGH SLU-PP332 Cycle - Road to 2026 Season A Log
- Thread starter Ronnie23
- Start date
@Ronnie23 strong volume....numbers are legit..........
Proudly sponsored by the best! @Sassy's Pharmaceuticals @Sassy Rep
Alright everyone. New low this morning!! 108.9kg.
Had a big refeed day today. Been feeling flat last few days. Will dig now for the next 4 days then have another refeed day.
In other news my knee is feeling much better after the durolane injection. Im able to do most movements pain free.
Stack atm:
Test 1g
Mast 600mg
Hgh 7 iu EOD (only for cost purposes)
SLU-PP-332 1g
Reta 3mg
60mg clen on low days.
Sleep has been greatly affected. Im waking at 2-3am and im wide awake. So i get up and train but crash during the day. Hopefully today's refeed will allow for good sleep but as I deplete I expect the earlier nights. I dont really want to be effecting my sleep with still 9 and bit weeks to my comp go.
Will be incorporating more posing in the next few weeks too. I am admittedly behind on posing.
Here's some training logs:
Friday 23rd January 2026
** Seated Machine Row **
- Total Volume: 5,985 Kg
- Total Sets: 4
- Total Reps: 45
- 133.0 kgs x 12 reps
- 133.0 kgs x 12 reps
- 133.0 kgs x 11 reps
- 133.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 35
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 11 reps
** Straight-Arm Cable Pulldown **
- Total Volume: 1,568 Kg
- Total Sets: 4
- Total Reps: 47
- 31.5 kgs x 12 reps
- 34.0 kgs x 12 reps
- 34.0 kgs x 12 reps
- 34.0 kgs x 11 reps
** Lat Pulldown **
- Total Volume: 3,247 Kg
- Total Sets: 3
- Total Reps: 31
- 107.0 kgs x 12 reps
- 107.0 kgs x 9 reps
- 100.0 kgs x 10 reps
** Dumbbell Curl **
- Total Volume: 640 Kg
- Total Sets: 3
- Total Reps: 32
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
** Ez Bar Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 28
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** EZ-Bar Skullcrusher **
- Total Volume: 1,600 Kg
- Total Sets: 3
- Total Reps: 32
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 12 reps
** Lying Triceps Extension **
- Total Volume: 985.8 Kg
- Total Sets: 3
- Total Reps: 31
- 31.8 kgs x 10 reps
- 31.8 kgs x 10 reps
- 31.8 kgs x 11 reps [PR]
Saturday 24th January 2026
** Hammer Strength Shoulder Press Machine **
- Total Volume: 5,400 Kg
- Total Sets: 4
- Total Reps: 45
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
** Rear Delt Plateloaded Machine **
- Total Volume: 1,400 Kg
- Total Sets: 3
- Total Reps: 35
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
** Panatta Standing Multi Flight **
- 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
** Dumbbell Shrug **
- Total Volume: 1,910 Kg
- Total Sets: 3
- Total Reps: 32
- 65.0 kgs x 10 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 12 reps
** Incline Barbell Bench Press **
- Total Volume: 4,120 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
- 80.0 kgs x 9 reps
** Iso-latetal Horizontal Bench Press **
- Total Volume: 4,200 Kg
- Total Sets: 4
- Total Reps: 38
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 80.0 kgs x 9 reps
** Pectoral Fly Machine **
- Total Volume: 5,262 Kg
- Total Sets: 4
- Total Reps: 43
- 124.0 kgs x 12 reps [PR]
- 124.0 kgs x 11 reps
- 124.0 kgs x 10 reps
- 117.0 kgs x 10 reps
** Running (Treadmill) **
- Total Sets: 1
- 10:00
** Sled Pull **
- Total Volume: 2,400 Kg
- Total Sets: 1
- Total Reps: 40
- 60.0 kgs x 40 reps
Monday 26th January 2026
** Lying Leg Curl Machine **
- Total Volume: 2,320 Kg
- Total Sets: 3
- Total Reps: 34
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Romanian Deadlift **
- Total Volume: 3,540 Kg
- Total Sets: 3
- Total Reps: 28
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps [PR]
- 130.0 kgs x 8 reps
** Leg Press **
- Total Volume: 11,520 Kg
- Total Sets: 5
- Total Reps: 50
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 8 reps
- 240.0 kgs x 8 reps
** Pannata Power Squat **
- Total Volume: 3,065 Kg
- Total Sets: 4
- Total Reps: 43
- 70.0 kgs x 10 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 11 reps
- 75.0 kgs x 11 reps [PR]
** Leg Extension Machine **
- Total Volume: 2,420 Kg
- Total Sets: 4
- Total Reps: 36
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
** Standing Calf Raise Machine **
- Total Volume: 8,600 Kg
- Total Sets: 4
- Total Reps: 43
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 11 reps
- 200.0 kgs x 12 reps
** Seated Calf Raise Machine **
- Total Volume: 2,760 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
Have a great week everyone!!
Alright everyone. New low this morning!! 108.9kg.
Had a big refeed day today. Been feeling flat last few days. Will dig now for the next 4 days then have another refeed day.
In other news my knee is feeling much better after the durolane injection. Im able to do most movements pain free.
Stack atm:
Test 1g
Mast 600mg
Hgh 7 iu EOD (only for cost purposes)
SLU-PP-332 1g
Reta 3mg
60mg clen on low days.
Sleep has been greatly affected. Im waking at 2-3am and im wide awake. So i get up and train but crash during the day. Hopefully today's refeed will allow for good sleep but as I deplete I expect the earlier nights. I dont really want to be effecting my sleep with still 9 and bit weeks to my comp go.
Will be incorporating more posing in the next few weeks too. I am admittedly behind on posing.
Here's some training logs:
Friday 23rd January 2026
** Seated Machine Row **
- Total Volume: 5,985 Kg
- Total Sets: 4
- Total Reps: 45
- 133.0 kgs x 12 reps
- 133.0 kgs x 12 reps
- 133.0 kgs x 11 reps
- 133.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 35
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 11 reps
** Straight-Arm Cable Pulldown **
- Total Volume: 1,568 Kg
- Total Sets: 4
- Total Reps: 47
- 31.5 kgs x 12 reps
- 34.0 kgs x 12 reps
- 34.0 kgs x 12 reps
- 34.0 kgs x 11 reps
** Lat Pulldown **
- Total Volume: 3,247 Kg
- Total Sets: 3
- Total Reps: 31
- 107.0 kgs x 12 reps
- 107.0 kgs x 9 reps
- 100.0 kgs x 10 reps
** Dumbbell Curl **
- Total Volume: 640 Kg
- Total Sets: 3
- Total Reps: 32
- 20.0 kgs x 10 reps
- 20.0 kgs x 11 reps
- 20.0 kgs x 11 reps
** Ez Bar Curl **
- Total Volume: 1,310 Kg
- Total Sets: 3
- Total Reps: 28
- 50.0 kgs x 10 reps
- 50.0 kgs x 9 reps
- 40.0 kgs x 9 reps
** EZ-Bar Skullcrusher **
- Total Volume: 1,600 Kg
- Total Sets: 3
- Total Reps: 32
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 12 reps
** Lying Triceps Extension **
- Total Volume: 985.8 Kg
- Total Sets: 3
- Total Reps: 31
- 31.8 kgs x 10 reps
- 31.8 kgs x 10 reps
- 31.8 kgs x 11 reps [PR]
Saturday 24th January 2026
** Hammer Strength Shoulder Press Machine **
- Total Volume: 5,400 Kg
- Total Sets: 4
- Total Reps: 45
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
** Rear Delt Plateloaded Machine **
- Total Volume: 1,400 Kg
- Total Sets: 3
- Total Reps: 35
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 11 reps
** Panatta Standing Multi Flight **
- 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
** Dumbbell Shrug **
- Total Volume: 1,910 Kg
- Total Sets: 3
- Total Reps: 32
- 65.0 kgs x 10 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 12 reps
** Incline Barbell Bench Press **
- Total Volume: 4,120 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
- 80.0 kgs x 9 reps
** Iso-latetal Horizontal Bench Press **
- Total Volume: 4,200 Kg
- Total Sets: 4
- Total Reps: 38
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 80.0 kgs x 9 reps
** Pectoral Fly Machine **
- Total Volume: 5,262 Kg
- Total Sets: 4
- Total Reps: 43
- 124.0 kgs x 12 reps [PR]
- 124.0 kgs x 11 reps
- 124.0 kgs x 10 reps
- 117.0 kgs x 10 reps
** Running (Treadmill) **
- Total Sets: 1
- 10:00
** Sled Pull **
- Total Volume: 2,400 Kg
- Total Sets: 1
- Total Reps: 40
- 60.0 kgs x 40 reps
Monday 26th January 2026
** Lying Leg Curl Machine **
- Total Volume: 2,320 Kg
- Total Sets: 3
- Total Reps: 34
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Romanian Deadlift **
- Total Volume: 3,540 Kg
- Total Sets: 3
- Total Reps: 28
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps [PR]
- 130.0 kgs x 8 reps
** Leg Press **
- Total Volume: 11,520 Kg
- Total Sets: 5
- Total Reps: 50
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 8 reps
- 240.0 kgs x 8 reps
** Pannata Power Squat **
- Total Volume: 3,065 Kg
- Total Sets: 4
- Total Reps: 43
- 70.0 kgs x 10 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 11 reps
- 75.0 kgs x 11 reps [PR]
** Leg Extension Machine **
- Total Volume: 2,420 Kg
- Total Sets: 4
- Total Reps: 36
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
** Standing Calf Raise Machine **
- Total Volume: 8,600 Kg
- Total Sets: 4
- Total Reps: 43
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 11 reps
- 200.0 kgs x 12 reps
** Seated Calf Raise Machine **
- Total Volume: 2,760 Kg
- Total Sets: 4
- Total Reps: 46
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
Have a great week everyone!!
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
check all your days
you getting any stronger? i see on legs press 240kgs is huge but we can go a bit more I think @Ronnie23 and you look amazing in pics nice backand clean meals
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
Love the definition on your lower back there brother, looking great, diet must be on point
Sensational update to the log bro. Training program is a work of art as is the body that is benefiting from it. Fabulous definition and lines, and quads are
. This journey is going to be a lot of fun to watch 
Nice looking workouts mate.
Looking really good in the photos too!
With your sleep issues, is it possible you need a de-load?
With the GH, why 7ui EOD instead of half that daily?
Keen to see if your sleep comes right or not.
Hello everyone!
Hope everyone's having a great week.
Woke up 110.2kg. Im not worried about the stall in weight loss. Im still over 9 weeks out and I dont want to bury myself too hard too soon because deficit calories really effects my sleep. Im getting minimum 10k steps everyday but need to implement more cardio soon.
Im getting about 5-6 hours a night but that i seem to function ok just a bit short with colleagues at times and I crash around 7pm haha.
Thanks to my awesome sponsor @Sassy's Pharmaceuticals @Sassy Rep im still running top quality oils that are keeping training and recovery top notch. Currently running:
1000mg Test
600mg Mast E
3mg retatrutide
7iu HGH EOD
Will be including some left over primo i have in a few weeks and including tren and maybe lower the test to 750mg. Also looking at adding cagrilintide.. will talk about that further in the coming posts.
My knee has been feeling great which is good news. Im just going to cruise around 108-110kg for the next few weeks then dig. I want to be around 104-105kg which is a 4-5kg muscle increase in a year which is reasonable.
Still eating 5 meals
80g Oats fruit and 2 scoops protein powder
250g chicken 250g rice x2
Low fat mince and rice or potato
Low fat youghart and protein powder is generally how it goes. I implement refeeds based on training performance and scale.
Wednesday 28th January 2026
** Reverse Grip Pushdown **
- Total Volume: 2,264 Kg
- Total Sets: 3
- Total Reps: 34
- 64.0 kgs x 12 reps
- 68.0 kgs x 12 reps [PR]
- 68.0 kgs x 10 reps
** Plate Loaded Tricep Pushdown **
- Total Volume: 6,600 Kg
- Total Sets: 4
- Total Reps: 44
- 150.0 kgs x 12 reps [PR]
- 150.0 kgs x 12 reps
- 150.0 kgs x 10 reps
- 150.0 kgs x 10 reps
** Cable Overhead Triceps Extension **
- Total Volume: 680 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
** Incline Barbell Bench Press **
- Total Volume: 3,600 Kg
- Total Sets: 3
- Total Reps: 36
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
** Plate Loaded Seated Chest Press **
- Total Volume: 3,670 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps
** Pectoral Fly Machine **
- Total Volume: 3,838 Kg
- Total Sets: 3
- Total Reps: 34
- 117.0 kgs x 12 reps
- 117.0 kgs x 12 reps
- 103.0 kgs x 10 reps
** Plate Loaded Shoulder Press **
- Total Volume: 2,920 Kg
- Total Sets: 3
- Total Reps: 34
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 100.0 kgs x 10 reps
** Lateral Dumbbell Raise **
- Total Volume: 770 Kg
- Total Sets: 4
- Total Reps: 44
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
Friday 30th January 2026
** Lat Pulldown **
- Total Volume: 4,765 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 107.5 kgs x 12 reps
- 107.5 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 3,280 Kg
- Total Sets: 4
- Total Reps: 41
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps
** Front Lat Pulldown **
- Total Volume: 1,700 Kg
- Total Sets: 3
- Total Reps: 34
- 50.0 kgs x 12 reps [PR]
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
** Seated Machine Row **
- Total Volume: 5,863 Kg
- Total Sets: 4
- Total Reps: 46
- 133.0 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 10 reps
** Ez Bar Curl **
- Total Volume: 1,400 Kg
- Total Sets: 3
- Total Reps: 28
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps
** Dumbbell Hammer Curl **
- Total Volume: 950 Kg
- Total Sets: 4
- Total Reps: 44
- 25.0 kgs x 8 reps
- 22.5 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
** Close Grip Barbell Bench Press **
- Total Volume: 4,400 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Lying Triceps Extension **
- Total Volume: 1,278.4 Kg
- Total Sets: 4
- Total Reps: 38
- 31.8 kgs x 10 reps
- 34.3 kgs x 10 reps [PR]
- 34.3 kgs x 10 reps
- 34.3 kgs x 8 reps
** Single Arm Rope Push Down **
- Total Volume: 850 Kg
- Total Sets: 3
- Total Reps: 34
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 20:00
Have a great week everyone.
Hope everyone's having a great week.
Woke up 110.2kg. Im not worried about the stall in weight loss. Im still over 9 weeks out and I dont want to bury myself too hard too soon because deficit calories really effects my sleep. Im getting minimum 10k steps everyday but need to implement more cardio soon.
Im getting about 5-6 hours a night but that i seem to function ok just a bit short with colleagues at times and I crash around 7pm haha.
Thanks to my awesome sponsor @Sassy's Pharmaceuticals @Sassy Rep im still running top quality oils that are keeping training and recovery top notch. Currently running:
1000mg Test
600mg Mast E
3mg retatrutide
7iu HGH EOD
Will be including some left over primo i have in a few weeks and including tren and maybe lower the test to 750mg. Also looking at adding cagrilintide.. will talk about that further in the coming posts.
My knee has been feeling great which is good news. Im just going to cruise around 108-110kg for the next few weeks then dig. I want to be around 104-105kg which is a 4-5kg muscle increase in a year which is reasonable.
Still eating 5 meals
80g Oats fruit and 2 scoops protein powder
250g chicken 250g rice x2
Low fat mince and rice or potato
Low fat youghart and protein powder is generally how it goes. I implement refeeds based on training performance and scale.
Wednesday 28th January 2026
** Reverse Grip Pushdown **
- Total Volume: 2,264 Kg
- Total Sets: 3
- Total Reps: 34
- 64.0 kgs x 12 reps
- 68.0 kgs x 12 reps [PR]
- 68.0 kgs x 10 reps
** Plate Loaded Tricep Pushdown **
- Total Volume: 6,600 Kg
- Total Sets: 4
- Total Reps: 44
- 150.0 kgs x 12 reps [PR]
- 150.0 kgs x 12 reps
- 150.0 kgs x 10 reps
- 150.0 kgs x 10 reps
** Cable Overhead Triceps Extension **
- Total Volume: 680 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
** Incline Barbell Bench Press **
- Total Volume: 3,600 Kg
- Total Sets: 3
- Total Reps: 36
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
** Plate Loaded Seated Chest Press **
- Total Volume: 3,670 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps
** Pectoral Fly Machine **
- Total Volume: 3,838 Kg
- Total Sets: 3
- Total Reps: 34
- 117.0 kgs x 12 reps
- 117.0 kgs x 12 reps
- 103.0 kgs x 10 reps
** Plate Loaded Shoulder Press **
- Total Volume: 2,920 Kg
- Total Sets: 3
- Total Reps: 34
- 80.0 kgs x 12 reps
- 80.0 kgs x 12 reps
- 100.0 kgs x 10 reps
** Lateral Dumbbell Raise **
- Total Volume: 770 Kg
- Total Sets: 4
- Total Reps: 44
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
Friday 30th January 2026
** Lat Pulldown **
- Total Volume: 4,765 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 107.5 kgs x 12 reps
- 107.5 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 3,280 Kg
- Total Sets: 4
- Total Reps: 41
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps
** Front Lat Pulldown **
- Total Volume: 1,700 Kg
- Total Sets: 3
- Total Reps: 34
- 50.0 kgs x 12 reps [PR]
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
** Seated Machine Row **
- Total Volume: 5,863 Kg
- Total Sets: 4
- Total Reps: 46
- 133.0 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 10 reps
** Ez Bar Curl **
- Total Volume: 1,400 Kg
- Total Sets: 3
- Total Reps: 28
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps
** Dumbbell Hammer Curl **
- Total Volume: 950 Kg
- Total Sets: 4
- Total Reps: 44
- 25.0 kgs x 8 reps
- 22.5 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
** Close Grip Barbell Bench Press **
- Total Volume: 4,400 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Lying Triceps Extension **
- Total Volume: 1,278.4 Kg
- Total Sets: 4
- Total Reps: 38
- 31.8 kgs x 10 reps
- 34.3 kgs x 10 reps [PR]
- 34.3 kgs x 10 reps
- 34.3 kgs x 8 reps
** Single Arm Rope Push Down **
- Total Volume: 850 Kg
- Total Sets: 3
- Total Reps: 34
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 20:00
Have a great week everyone.
Attachments
Seriously great update. Throwing some epic weights and volumes around there brother. Glad to see the knee is sorting itself out now. Love the log brother
Thank you brother. I appreciate the follow.Seriously great update. Throwing some epic weights and volumes around there brother. Glad to see the knee is sorting itself out now. Love the log brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You look good in the pic hard
and fat loss will come give it time, you're already lean, really lean!training going well close grip bench nice 100kg volume @Ronnie23
@Ronnie23 I wouldn't worry at all about the stall and the weight gain. You look fantastic man. If even you just maintain what you got now going forward, you would have the body that 99.9% of people want.
Bros, you looking really good, and these some good carb meals you putting together. Nice on the line tricep extensions, you doing great. @Ronnie23
The lying tricep extensions and the single-arm rope pushdowns are good. Walking is a great way to do low and pec cardio. @Ronnie23 keep up the good work. It's a really good training session.
@Ronnie23 amazing job on this. The lying tricep extensions and single-arm rope push-downs are sensational. Keep up the good work.
You are something special buddy. The lying tricep extensions and the single-arm rope push-down are looking really solid. @Ronnie23
@Ronnie23 Awesome work bro everything is on point!
Sponsored and never let down by the best @Sassy's Pharmaceuticals @Sassy Rep
Hey!
Wake up weight 110.3
Back for another week of gains and trying to get shredded glutes haha.
Under 9 weeks out from my show. Getting excited as it comes closer. The two guys that blasted me off stage are competing again so my goal is to give them a run for the money and anyone else that shows up. Hoping nothing goes wrong in my prep from here until then.
Had a great leg session today and my left knee is holding up just fine. My legs blow away my upper body so I should really lower leg Volume to help upper body recover better.
No changes to peds.
Still eating 5 meals. Training 3 on 1 off or 4 on 1 off depending how my body feels.
I think I might add 10mins posing to each workout session and slowly increase it.
I go on work leave this Friday so looking forward to nailing every detail possible.
Here's some logs:
Friday 30th January 2026
** Lat Pulldown **
- Total Volume: 4,765 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 107.5 kgs x 12 reps
- 107.5 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 3,280 Kg
- Total Sets: 4
- Total Reps: 41
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps
** Front Lat Pulldown **
- Total Volume: 1,700 Kg
- Total Sets: 3
- Total Reps: 34
- 50.0 kgs x 12 reps [PR]
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
** Seated Machine Row **
- Total Volume: 5,863 Kg
- Total Sets: 4
- Total Reps: 46
- 133.0 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 10 reps
** Ez Bar Curl **
- Total Volume: 1,400 Kg
- Total Sets: 3
- Total Reps: 28
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps
** Dumbbell Hammer Curl **
- Total Volume: 950 Kg
- Total Sets: 4
- Total Reps: 44
- 25.0 kgs x 8 reps
- 22.5 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
** Close Grip Barbell Bench Press **
- Total Volume: 4,400 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Lying Triceps Extension **
- Total Volume: 1,278.4 Kg
- Total Sets: 4
- Total Reps: 38
- 31.8 kgs x 10 reps
- 34.3 kgs x 10 reps [PR]
- 34.3 kgs x 10 reps
- 34.3 kgs x 8 reps
** Single Arm Rope Push Down **
- Total Volume: 850 Kg
- Total Sets: 3
- Total Reps: 34
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 20:00
Saturday 31st January 2026
** Romanian Deadlift **
- Total Volume: 3,360 Kg
- Total Sets: 3
- Total Reps: 28
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps
** Leg Press **
- Total Volume: 10,800 Kg
- Total Sets: 5
- Total Reps: 52
- 200.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 180.0 kgs x 12 reps
- 180.0 kgs x 8 reps
** Seated Leg Curl Machine **
- Total Volume: 3,452 Kg
- Total Sets: 4
- Total Reps: 38
- 89.0 kgs x 10 reps
- 91.5 kgs x 10 reps
- 91.5 kgs x 10 reps
- 91.5 kgs x 8 reps
** Cybex Hack Squats **
- Total Volume: 3,400 Kg
- Total Sets: 4
- Total Reps: 38
- 80.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 80.0 kgs x 10 reps
** Leg Extension Machine **
- Total Volume: 2,400 Kg
- Total Sets: 4
- Total Reps: 42
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
** Booty Builder Glute Bridge **
- Total Volume: 3,540 Kg
- Total Sets: 4
- Total Reps: 42
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 12 reps
- 90.0 kgs x 10 reps [PR]
- 90.0 kgs x 8 reps
** Hip Abductor **
- Total Volume: 1,856 Kg
- Total Sets: 3
- Total Reps: 32
- 58.0 kgs x 10 reps
- 58.0 kgs x 10 reps
- 58.0 kgs x 12 reps
** Hip Adductor **
- Total Volume: 2,535 Kg
- Total Sets: 4
- Total Reps: 39
- 65.0 kgs x 11 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
Have a great week everyone. Hopefully 109kg this time next week..
Hey!
Wake up weight 110.3
Back for another week of gains and trying to get shredded glutes haha.
Under 9 weeks out from my show. Getting excited as it comes closer. The two guys that blasted me off stage are competing again so my goal is to give them a run for the money and anyone else that shows up. Hoping nothing goes wrong in my prep from here until then.
Had a great leg session today and my left knee is holding up just fine. My legs blow away my upper body so I should really lower leg Volume to help upper body recover better.
No changes to peds.
Still eating 5 meals. Training 3 on 1 off or 4 on 1 off depending how my body feels.
I think I might add 10mins posing to each workout session and slowly increase it.
I go on work leave this Friday so looking forward to nailing every detail possible.
Here's some logs:
Friday 30th January 2026
** Lat Pulldown **
- Total Volume: 4,765 Kg
- Total Sets: 4
- Total Reps: 46
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 107.5 kgs x 12 reps
- 107.5 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 3,280 Kg
- Total Sets: 4
- Total Reps: 41
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 9 reps
** Front Lat Pulldown **
- Total Volume: 1,700 Kg
- Total Sets: 3
- Total Reps: 34
- 50.0 kgs x 12 reps [PR]
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
** Seated Machine Row **
- Total Volume: 5,863 Kg
- Total Sets: 4
- Total Reps: 46
- 133.0 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 12 reps
- 125.5 kgs x 10 reps
** Ez Bar Curl **
- Total Volume: 1,400 Kg
- Total Sets: 3
- Total Reps: 28
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 8 reps
** Dumbbell Hammer Curl **
- Total Volume: 950 Kg
- Total Sets: 4
- Total Reps: 44
- 25.0 kgs x 8 reps
- 22.5 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
** Close Grip Barbell Bench Press **
- Total Volume: 4,400 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Lying Triceps Extension **
- Total Volume: 1,278.4 Kg
- Total Sets: 4
- Total Reps: 38
- 31.8 kgs x 10 reps
- 34.3 kgs x 10 reps [PR]
- 34.3 kgs x 10 reps
- 34.3 kgs x 8 reps
** Single Arm Rope Push Down **
- Total Volume: 850 Kg
- Total Sets: 3
- Total Reps: 34
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 20:00
Saturday 31st January 2026
** Romanian Deadlift **
- Total Volume: 3,360 Kg
- Total Sets: 3
- Total Reps: 28
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 8 reps
** Leg Press **
- Total Volume: 10,800 Kg
- Total Sets: 5
- Total Reps: 52
- 200.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 180.0 kgs x 12 reps
- 180.0 kgs x 8 reps
** Seated Leg Curl Machine **
- Total Volume: 3,452 Kg
- Total Sets: 4
- Total Reps: 38
- 89.0 kgs x 10 reps
- 91.5 kgs x 10 reps
- 91.5 kgs x 10 reps
- 91.5 kgs x 8 reps
** Cybex Hack Squats **
- Total Volume: 3,400 Kg
- Total Sets: 4
- Total Reps: 38
- 80.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 8 reps
- 80.0 kgs x 10 reps
** Leg Extension Machine **
- Total Volume: 2,400 Kg
- Total Sets: 4
- Total Reps: 42
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
** Booty Builder Glute Bridge **
- Total Volume: 3,540 Kg
- Total Sets: 4
- Total Reps: 42
- 80.0 kgs x 12 reps [PR]
- 80.0 kgs x 12 reps
- 90.0 kgs x 10 reps [PR]
- 90.0 kgs x 8 reps
** Hip Abductor **
- Total Volume: 1,856 Kg
- Total Sets: 3
- Total Reps: 32
- 58.0 kgs x 10 reps
- 58.0 kgs x 10 reps
- 58.0 kgs x 12 reps
** Hip Adductor **
- Total Volume: 2,535 Kg
- Total Sets: 4
- Total Reps: 39
- 65.0 kgs x 11 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
Have a great week everyone. Hopefully 109kg this time next week..
Attachments
Fabulous update bro. Huge volume with your training. Love the "booty builder"
. Looking real lean and cuts are coming in nice. Ahhhh, just a little food porn lifts my day 
Haha yeah its a funny name. When I stop competing I won't be training my arse anymore thats for sure haha. Have a great week man.Fabulous update bro. Huge volume with your training. Love the "booty builder"
@Ronnie23 Numbers look top notch......
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep , truly the best in the game 
.
Good morning/night wherever you are in the world.
I woke up 109kg flat nearly saw 108.9 which is exciting. Looking in the mirror I am very happy with this look. I still think 104-105kg would be my best look. If I keep digging further im worried ill be sacrificing muscle. Please tell me your opinions from the pics uploaded haha.
Supplements:
Test E 1000mg
Mast E 600mg
DHB 100mg
7iu hgh
80mcg clen on low days
Training has been great. No major injuries or niggles stopping me from training hard. Sleep is suffering. 5 hours a night is normal for me now. Now im on leave ill get some naps in during the day though too.
8 weeks out now and im happy to cruise at this weight until about 3-4 weeks when I can dig a bit further.
Hope everyones having a great week and is smashing those gym goals.
Tuesday 3rd February 2026
** Lat Pulldown **
- Total Volume: 3,340 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 4,000 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 6,030 Kg
- Total Sets: 5
- Total Reps: 58
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
** Iso-lateral D.Y Row **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 30
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps
** Booty Builder Hyperextension **
- Total Volume: 6,858 Kg
- Total Sets: 4
- Total Reps: 42
- 159.0 kgs x 12 reps [PR]
- 159.0 kgs x 12 reps
- 169.0 kgs x 10 reps [PR]
- 169.0 kgs x 8 reps
Wednesday 4th February 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,600 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 12 reps
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 2,310 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps
** Pectoral Fly Machine **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Hammer Strength Triceps Extension Machine **
- Total Volume: 3,998 Kg
- Total Sets: 4
- Total Reps: 44
- 81.0 kgs x 13 reps [PR]
- 95.0 kgs x 11 reps [PR]
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 805.8 Kg
- Total Sets: 4
- Total Reps: 51
- 15.8 kgs x 15 reps
- 15.8 kgs x 13 reps
- 15.8 kgs x 12 reps
- 15.8 kgs x 11 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 55
- 15 reps
- 15 reps
- 13 reps
- 12 reps
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
.Good morning/night wherever you are in the world.
I woke up 109kg flat nearly saw 108.9 which is exciting. Looking in the mirror I am very happy with this look. I still think 104-105kg would be my best look. If I keep digging further im worried ill be sacrificing muscle. Please tell me your opinions from the pics uploaded haha.
Supplements:
Test E 1000mg
Mast E 600mg
DHB 100mg
7iu hgh
80mcg clen on low days
Training has been great. No major injuries or niggles stopping me from training hard. Sleep is suffering. 5 hours a night is normal for me now. Now im on leave ill get some naps in during the day though too.
8 weeks out now and im happy to cruise at this weight until about 3-4 weeks when I can dig a bit further.
Hope everyones having a great week and is smashing those gym goals.
Tuesday 3rd February 2026
** Lat Pulldown **
- Total Volume: 3,340 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 4,000 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 6,030 Kg
- Total Sets: 5
- Total Reps: 58
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
** Iso-lateral D.Y Row **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 30
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps
** Booty Builder Hyperextension **
- Total Volume: 6,858 Kg
- Total Sets: 4
- Total Reps: 42
- 159.0 kgs x 12 reps [PR]
- 159.0 kgs x 12 reps
- 169.0 kgs x 10 reps [PR]
- 169.0 kgs x 8 reps
Wednesday 4th February 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,600 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 12 reps
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 2,310 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps
** Pectoral Fly Machine **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Hammer Strength Triceps Extension Machine **
- Total Volume: 3,998 Kg
- Total Sets: 4
- Total Reps: 44
- 81.0 kgs x 13 reps [PR]
- 95.0 kgs x 11 reps [PR]
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 805.8 Kg
- Total Sets: 4
- Total Reps: 51
- 15.8 kgs x 15 reps
- 15.8 kgs x 13 reps
- 15.8 kgs x 12 reps
- 15.8 kgs x 11 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 55
- 15 reps
- 15 reps
- 13 reps
- 12 reps
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
Attachments
Epic update brother. Ton of volume in the training. And my opinion on he picsSponsored by @Sassy's Pharmaceuticals @Sassy Rep , truly the best in the game
Good morning/night wherever you are in the world.
I woke up 109kg flat nearly saw 108.9 which is exciting. Looking in the mirror I am very happy with this look. I still think 104-105kg would be my best look. If I keep digging further im worried ill be sacrificing muscle. Please tell me your opinions from the pics uploaded haha.
Supplements:
Test E 1000mg
Mast E 600mg
DHB 100mg
7iu hgh
80mcg clen on low days
Training has been great. No major injuries or niggles stopping me from training hard. Sleep is suffering. 5 hours a night is normal for me now. Now im on leave ill get some naps in during the day though too.
8 weeks out now and im happy to cruise at this weight until about 3-4 weeks when I can dig a bit further.
Hope everyones having a great week and is smashing those gym goals.
Tuesday 3rd February 2026
** Lat Pulldown **
- Total Volume: 3,340 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 4,000 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 6,030 Kg
- Total Sets: 5
- Total Reps: 58
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
** Iso-lateral D.Y Row **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 30
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps
** Booty Builder Hyperextension **
- Total Volume: 6,858 Kg
- Total Sets: 4
- Total Reps: 42
- 159.0 kgs x 12 reps [PR]
- 159.0 kgs x 12 reps
- 169.0 kgs x 10 reps [PR]
- 169.0 kgs x 8 reps
Wednesday 4th February 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,600 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 12 reps
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 2,310 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps
** Pectoral Fly Machine **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Hammer Strength Triceps Extension Machine **
- Total Volume: 3,998 Kg
- Total Sets: 4
- Total Reps: 44
- 81.0 kgs x 13 reps [PR]
- 95.0 kgs x 11 reps [PR]
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 805.8 Kg
- Total Sets: 4
- Total Reps: 51
- 15.8 kgs x 15 reps
- 15.8 kgs x 13 reps
- 15.8 kgs x 12 reps
- 15.8 kgs x 11 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 55
- 15 reps
- 15 reps
- 13 reps
- 12 reps
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
bro, fucking
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
always seeing good hard size from youSponsored by @Sassy's Pharmaceuticals @Sassy Rep , truly the best in the game
Good morning/night wherever you are in the world.
I woke up 109kg flat nearly saw 108.9 which is exciting. Looking in the mirror I am very happy with this look. I still think 104-105kg would be my best look. If I keep digging further im worried ill be sacrificing muscle. Please tell me your opinions from the pics uploaded haha.
Supplements:
Test E 1000mg
Mast E 600mg
DHB 100mg
7iu hgh
80mcg clen on low days
Training has been great. No major injuries or niggles stopping me from training hard. Sleep is suffering. 5 hours a night is normal for me now. Now im on leave ill get some naps in during the day though too.
8 weeks out now and im happy to cruise at this weight until about 3-4 weeks when I can dig a bit further.
Hope everyones having a great week and is smashing those gym goals.
Tuesday 3rd February 2026
** Lat Pulldown **
- Total Volume: 3,340 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 4,000 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 6,030 Kg
- Total Sets: 5
- Total Reps: 58
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
** Iso-lateral D.Y Row **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 30
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps
** Booty Builder Hyperextension **
- Total Volume: 6,858 Kg
- Total Sets: 4
- Total Reps: 42
- 159.0 kgs x 12 reps [PR]
- 159.0 kgs x 12 reps
- 169.0 kgs x 10 reps [PR]
- 169.0 kgs x 8 reps
Wednesday 4th February 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,600 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 12 reps
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 2,310 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps
** Pectoral Fly Machine **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Hammer Strength Triceps Extension Machine **
- Total Volume: 3,998 Kg
- Total Sets: 4
- Total Reps: 44
- 81.0 kgs x 13 reps [PR]
- 95.0 kgs x 11 reps [PR]
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 805.8 Kg
- Total Sets: 4
- Total Reps: 51
- 15.8 kgs x 15 reps
- 15.8 kgs x 13 reps
- 15.8 kgs x 12 reps
- 15.8 kgs x 11 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 55
- 15 reps
- 15 reps
- 13 reps
- 12 reps
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
120 good squats!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
Nice volume on leg training!
Strong session there brother and I love the cycle u have there, test and mast combo, my favouriteSponsored by @Sassy's Pharmaceuticals @Sassy Rep , truly the best in the game
Good morning/night wherever you are in the world.
I woke up 109kg flat nearly saw 108.9 which is exciting. Looking in the mirror I am very happy with this look. I still think 104-105kg would be my best look. If I keep digging further im worried ill be sacrificing muscle. Please tell me your opinions from the pics uploaded haha.
Supplements:
Test E 1000mg
Mast E 600mg
DHB 100mg
7iu hgh
80mcg clen on low days
Training has been great. No major injuries or niggles stopping me from training hard. Sleep is suffering. 5 hours a night is normal for me now. Now im on leave ill get some naps in during the day though too.
8 weeks out now and im happy to cruise at this weight until about 3-4 weeks when I can dig a bit further.
Hope everyones having a great week and is smashing those gym goals.
Tuesday 3rd February 2026
** Lat Pulldown **
- Total Volume: 3,340 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 4,000 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 6,030 Kg
- Total Sets: 5
- Total Reps: 58
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
** Iso-lateral D.Y Row **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 30
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps
** Booty Builder Hyperextension **
- Total Volume: 6,858 Kg
- Total Sets: 4
- Total Reps: 42
- 159.0 kgs x 12 reps [PR]
- 159.0 kgs x 12 reps
- 169.0 kgs x 10 reps [PR]
- 169.0 kgs x 8 reps
Wednesday 4th February 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,600 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 12 reps
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 2,310 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps
** Pectoral Fly Machine **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Hammer Strength Triceps Extension Machine **
- Total Volume: 3,998 Kg
- Total Sets: 4
- Total Reps: 44
- 81.0 kgs x 13 reps [PR]
- 95.0 kgs x 11 reps [PR]
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 805.8 Kg
- Total Sets: 4
- Total Reps: 51
- 15.8 kgs x 15 reps
- 15.8 kgs x 13 reps
- 15.8 kgs x 12 reps
- 15.8 kgs x 11 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 55
- 15 reps
- 15 reps
- 13 reps
- 12 reps
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
Awesome update mate. Looking really good in the photos!Sponsored by @Sassy's Pharmaceuticals @Sassy Rep , truly the best in the game
Good morning/night wherever you are in the world.
I woke up 109kg flat nearly saw 108.9 which is exciting. Looking in the mirror I am very happy with this look. I still think 104-105kg would be my best look. If I keep digging further im worried ill be sacrificing muscle. Please tell me your opinions from the pics uploaded haha.
Supplements:
Test E 1000mg
Mast E 600mg
DHB 100mg
7iu hgh
80mcg clen on low days
Training has been great. No major injuries or niggles stopping me from training hard. Sleep is suffering. 5 hours a night is normal for me now. Now im on leave ill get some naps in during the day though too.
8 weeks out now and im happy to cruise at this weight until about 3-4 weeks when I can dig a bit further.
Hope everyones having a great week and is smashing those gym goals.
Tuesday 3rd February 2026
** Lat Pulldown **
- Total Volume: 3,340 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 4,000 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 6,030 Kg
- Total Sets: 5
- Total Reps: 58
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
** Iso-lateral D.Y Row **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 30
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps
** Booty Builder Hyperextension **
- Total Volume: 6,858 Kg
- Total Sets: 4
- Total Reps: 42
- 159.0 kgs x 12 reps [PR]
- 159.0 kgs x 12 reps
- 169.0 kgs x 10 reps [PR]
- 169.0 kgs x 8 reps
Wednesday 4th February 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,600 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 12 reps
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 2,310 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps
** Pectoral Fly Machine **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Hammer Strength Triceps Extension Machine **
- Total Volume: 3,998 Kg
- Total Sets: 4
- Total Reps: 44
- 81.0 kgs x 13 reps [PR]
- 95.0 kgs x 11 reps [PR]
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 805.8 Kg
- Total Sets: 4
- Total Reps: 51
- 15.8 kgs x 15 reps
- 15.8 kgs x 13 reps
- 15.8 kgs x 12 reps
- 15.8 kgs x 11 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 55
- 15 reps
- 15 reps
- 13 reps
- 12 reps
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
Some big weights in those workouts. Is that 60kg db's for flat bench?
Wouldn't mind hearing the theory behind your training. Do you intentionally target volume? How many of your sets are at or close to failure. Just surprises me to see up to 5 X straight sets. On lat pulldown you did 3 sets at 100 then 2 at 110. Why not go straight to 110? Or do one set at 100 then the rest at 110 and drop if required?
Sponsored by the best in the business @Sassy's Pharmaceuticals @Sassy Rep .
Writing this at 1213am Monday morning. Diet brain hahah.
Hello everyone!
Less than 8 weeks out now!
What a crazy week it has been for my body. Dropped down to 107.5kg which is crazy yesterday. So i have been eating up for 2 days to try fill out more. Weight is now steady at 108.5kg and I have more energy and feel more alive. Sleep suffered a lot too!.
Changes in PEDS
Tren E in at 300mg
Test E lowered to 750mg
Still running Mast at 600mg
7iu hgh ed
3mg Reta
Clen when needed
Cardio has been high but dropped right down the last two days to wash off faitgue.
Training has been great. Legs today and rest day tomorrow or I might throw in a arm day.
Have a great week, will post more updates a bit later.
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
Friday
Rest day
Saturday 7th February 2026
** Seated Dumbbell Press **
- Total Volume: 1,340 Kg
- Total Sets: 4
- Total Reps: 35
- 35.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 7 reps
** Barbell Upright Row **
- Total Volume: 2,500 Kg
- Total Sets: 4
- Total Reps: 53
- 40.0 kgs x 15 reps
- 50.0 kgs x 15 reps [PR]
- 50.0 kgs x 13 reps
- 50.0 kgs x 10 reps
** Standing Barbell Press **
- Total Volume: 2,480 Kg
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 8 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
** Cable Side Lateral **
- 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
** Dumbbell Shrug **
- Total Volume: 2,245 Kg
- Total Sets: 4
- Total Reps: 39
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 9 reps
** Barbell Curl **
- Total Volume: 1,560 Kg
- Total Sets: 4
- Total Reps: 39
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 8 reps
** Dumbbell Hammer Curl **
- Total Volume: 700 Kg
- Total Sets: 4
- Total Reps: 32
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 17.5 kgs x 8 reps
** Machine Preacher Curl **
- Total Volume: 2,346 Kg
- Total Sets: 3
- Total Reps: 34
- 69.0 kgs x 12 reps
- 69.0 kgs x 12 reps
- 69.0 kgs x 10 reps
** Smith Machine Close Grip Bench Press **
- Total Volume: 4,300 Kg
- Total Sets: 3
- Total Reps: 43
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 15 reps
- 100.0 kgs x 13 reps
** Rope Push Down **
- Total Volume: 1,342 Kg
- Total Sets: 4
- Total Reps: 44
- 30.5 kgs x 10 reps
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 12 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 61
- 20 reps
- 16 reps
- 13 reps
- 12 reps
Sunday 8th February 2026
** Chest Supported Row **
- Total Volume: 4,100 Kg
- Total Sets: 4
- Total Reps: 36
- 100.0 kgs x 11 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
** Front Lat Pulldown **
- Total Volume: 4,252 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps [PR]
- 109.0 kgs x 10 reps [PR]
- 109.0 kgs x 9 reps
- 109.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 42
- 120.0 kgs x 11 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
** Plate Loaded Seated Chest Press **
- Total Volume: 6,380 Kg
- Total Sets: 4
- Total Reps: 44
- 140.0 kgs x 10 reps
- 140.0 kgs x 12 reps
- 150.0 kgs x 12 reps [PR]
- 150.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 949.2 Kg
- Total Sets: 3
- Total Reps: 39
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps
- 27.8 kgs x 12 reps
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,240 Kg
- Total Sets: 4
- Total Reps: 39
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 7 reps
- 100.0 kgs x 10 reps
Chat soon!
Writing this at 1213am Monday morning. Diet brain hahah.
Hello everyone!
Less than 8 weeks out now!
What a crazy week it has been for my body. Dropped down to 107.5kg which is crazy yesterday. So i have been eating up for 2 days to try fill out more. Weight is now steady at 108.5kg and I have more energy and feel more alive. Sleep suffered a lot too!.
Changes in PEDS
Tren E in at 300mg
Test E lowered to 750mg
Still running Mast at 600mg
7iu hgh ed
3mg Reta
Clen when needed
Cardio has been high but dropped right down the last two days to wash off faitgue.
Training has been great. Legs today and rest day tomorrow or I might throw in a arm day.
Have a great week, will post more updates a bit later.
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
Friday
Rest day
Saturday 7th February 2026
** Seated Dumbbell Press **
- Total Volume: 1,340 Kg
- Total Sets: 4
- Total Reps: 35
- 35.0 kgs x 12 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 7 reps
** Barbell Upright Row **
- Total Volume: 2,500 Kg
- Total Sets: 4
- Total Reps: 53
- 40.0 kgs x 15 reps
- 50.0 kgs x 15 reps [PR]
- 50.0 kgs x 13 reps
- 50.0 kgs x 10 reps
** Standing Barbell Press **
- Total Volume: 2,480 Kg
- Total Sets: 4
- Total Reps: 38
- 60.0 kgs x 8 reps
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
** Cable Side Lateral **
- 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
** Dumbbell Shrug **
- Total Volume: 2,245 Kg
- Total Sets: 4
- Total Reps: 39
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 9 reps
** Barbell Curl **
- Total Volume: 1,560 Kg
- Total Sets: 4
- Total Reps: 39
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 9 reps
- 40.0 kgs x 8 reps
** Dumbbell Hammer Curl **
- Total Volume: 700 Kg
- Total Sets: 4
- Total Reps: 32
- 25.0 kgs x 8 reps
- 25.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 17.5 kgs x 8 reps
** Machine Preacher Curl **
- Total Volume: 2,346 Kg
- Total Sets: 3
- Total Reps: 34
- 69.0 kgs x 12 reps
- 69.0 kgs x 12 reps
- 69.0 kgs x 10 reps
** Smith Machine Close Grip Bench Press **
- Total Volume: 4,300 Kg
- Total Sets: 3
- Total Reps: 43
- 100.0 kgs x 15 reps [PR]
- 100.0 kgs x 15 reps
- 100.0 kgs x 13 reps
** Rope Push Down **
- Total Volume: 1,342 Kg
- Total Sets: 4
- Total Reps: 44
- 30.5 kgs x 10 reps
- 30.5 kgs x 10 reps
- 30.5 kgs x 12 reps
- 30.5 kgs x 12 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 61
- 20 reps
- 16 reps
- 13 reps
- 12 reps
Sunday 8th February 2026
** Chest Supported Row **
- Total Volume: 4,100 Kg
- Total Sets: 4
- Total Reps: 36
- 100.0 kgs x 11 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
** Front Lat Pulldown **
- Total Volume: 4,252 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 12 reps [PR]
- 109.0 kgs x 10 reps [PR]
- 109.0 kgs x 9 reps
- 109.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 5,040 Kg
- Total Sets: 4
- Total Reps: 42
- 120.0 kgs x 11 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
** Plate Loaded Seated Chest Press **
- Total Volume: 6,380 Kg
- Total Sets: 4
- Total Reps: 44
- 140.0 kgs x 10 reps
- 140.0 kgs x 12 reps
- 150.0 kgs x 12 reps [PR]
- 150.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 949.2 Kg
- Total Sets: 3
- Total Reps: 39
- 22.8 kgs x 15 reps
- 22.8 kgs x 12 reps
- 27.8 kgs x 12 reps
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 4,240 Kg
- Total Sets: 4
- Total Reps: 39
- 100.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 7 reps
- 100.0 kgs x 10 reps
Chat soon!
Attachments
Sensational update brother. Constantly amazed at the amount of work you put into each and every session, beast mode for sure
. Looking lean and cut. Definition in quads and midsection in particular is . Love the log bro
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
8 weeks out you ripped
wow perfect size
@Ronnie23 that's a major commitment putting this up in the middle of the night like that. That just shows how committed you are. Keep it up.
These are some nice carb meals to fuel you up. It's obviously working well for you. I'm sure you're getting some incredible pumps. Can definitely tell the vascularity is on point. @Ronnie23
Good job. The legs are looking fantastic. The vascularity is insane. @Ronnie23 your calves are popping like crazy!
@Ronnie23 your legs are fantastic. I was just talking about, on another log, how it's important to build strong roots if you're gonna build a strong upper body while you're proving it.
Bros, in my opinion you improved so much since you got on EVO. You are looking absolutely sick. You got one of the best physiques I ever saw in my life, to be honest. Very shredded. @Ronnie23
@Ronnie23 Awesome update bro! Looking awesome and food is on point!
Fuck your moving now brother
Sponsored by the best of the best @Sassy's Pharmaceuticals @Sassy Rep.
Hello everyone.
Hope you are all well. This week has been cruising along just fine. My sleep is totally out of wack. Im waking up 3 times a night and training around 3am just because I feel rested then.
Oddly enough my knee was killing me before my leg day and I ended up squatting among other exercises and my knee was better the next day haha.
I've cut down to 4 meals.
Oats, banana and protein powder
High protein yoghart with whey protein
Chicken and rice x2
Cardio most days except leg day. Mix of high intensity on assault bike and lots of walking. Minimum steps is 10k everyday.
Test 750mg
Tren 300mg
Mast 600mg
Hgh 7 iu
Clen when needed
25 mcg t3
3mg reta
0.5mg cagrilintide
Felt like crap after the cag but feeling good now. Just got it to get rid of food noise.
Currently 108sh kg will hang around here until about 4 weeks out then dig below 105.
Here's a log:
FitNotes Workout - Wednesday 11th February 2026
** Smith Machine Overhead Press **
- 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
** Panatta Standing Multi Flight **
- 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
** Barbell Upright Row **
- Total Volume: 2,550 Kg
- Total Sets: 4
- Total Reps: 50
- 50.0 kgs x 15 reps
- 50.0 kgs x 13 reps
- 50.0 kgs x 12 reps
- 55.0 kgs x 10 reps [PR]
** Standing Barbell Shrug **
- Total Volume: 5,260 Kg
- Total Sets: 4
- Total Reps: 37
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 9 reps
- 150.0 kgs x 8 reps
** Standing Cable Rear Delt Fly **
- Total Volume: 561 Kg
- Total Sets: 4
- Total Reps: 51
- 11.0 kgs x 15 reps
- 11.0 kgs x 13 reps
- 11.0 kgs x 12 reps
- 11.0 kgs x 11 reps
** Underhand Pushdown Cable **
- Total Volume: 1,140 Kg
- Total Sets: 4
- Total Reps: 38
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 9 reps
- 30.0 kgs x 9 reps
** Rope Push Down **
- Total Volume: 1,328 Kg
- Total Sets: 4
- Total Reps: 41
- 30.5 kgs x 10 reps
- 33.0 kgs x 10 reps
- 33.0 kgs x 11 reps
- 33.0 kgs x 10 reps
** Weighted Dips **
- Total Volume: 1,120 Kg
- Total Sets: 4
- Total Reps: 56
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 12 reps
** Panatta Trcieps Machine **
- Total Volume: 1,710 Kg
- Total Sets: 4
- Total Reps: 57
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 14 reps
- 30.0 kgs x 13 reps
** Ez Bar Curl **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 44
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 12 reps [PR]
- 50.0 kgs x 12 reps
** Alternate Arm Curl 120 **
- Total Volume: 1,575 Kg
- Total Sets: 3
- Total Reps: 35
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 11 reps
** Cable Rope Hammer Curl **
- Total Volume: 1,235 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 11 reps
** Walking **
- Total Sets: 1
- 50:00
** Sauna **
- Total Sets: 1
- 20:00
Hello everyone.
Hope you are all well. This week has been cruising along just fine. My sleep is totally out of wack. Im waking up 3 times a night and training around 3am just because I feel rested then.
Oddly enough my knee was killing me before my leg day and I ended up squatting among other exercises and my knee was better the next day haha.
I've cut down to 4 meals.
Oats, banana and protein powder
High protein yoghart with whey protein
Chicken and rice x2
Cardio most days except leg day. Mix of high intensity on assault bike and lots of walking. Minimum steps is 10k everyday.
Test 750mg
Tren 300mg
Mast 600mg
Hgh 7 iu
Clen when needed
25 mcg t3
3mg reta
0.5mg cagrilintide
Felt like crap after the cag but feeling good now. Just got it to get rid of food noise.
Currently 108sh kg will hang around here until about 4 weeks out then dig below 105.
Here's a log:
FitNotes Workout - Wednesday 11th February 2026
** Smith Machine Overhead Press **
- 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
** Panatta Standing Multi Flight **
- 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
** Barbell Upright Row **
- Total Volume: 2,550 Kg
- Total Sets: 4
- Total Reps: 50
- 50.0 kgs x 15 reps
- 50.0 kgs x 13 reps
- 50.0 kgs x 12 reps
- 55.0 kgs x 10 reps [PR]
** Standing Barbell Shrug **
- Total Volume: 5,260 Kg
- Total Sets: 4
- Total Reps: 37
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 9 reps
- 150.0 kgs x 8 reps
** Standing Cable Rear Delt Fly **
- Total Volume: 561 Kg
- Total Sets: 4
- Total Reps: 51
- 11.0 kgs x 15 reps
- 11.0 kgs x 13 reps
- 11.0 kgs x 12 reps
- 11.0 kgs x 11 reps
** Underhand Pushdown Cable **
- Total Volume: 1,140 Kg
- Total Sets: 4
- Total Reps: 38
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 9 reps
- 30.0 kgs x 9 reps
** Rope Push Down **
- Total Volume: 1,328 Kg
- Total Sets: 4
- Total Reps: 41
- 30.5 kgs x 10 reps
- 33.0 kgs x 10 reps
- 33.0 kgs x 11 reps
- 33.0 kgs x 10 reps
** Weighted Dips **
- Total Volume: 1,120 Kg
- Total Sets: 4
- Total Reps: 56
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 14 reps
- 20.0 kgs x 12 reps
** Panatta Trcieps Machine **
- Total Volume: 1,710 Kg
- Total Sets: 4
- Total Reps: 57
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 14 reps
- 30.0 kgs x 13 reps
** Ez Bar Curl **
- Total Volume: 2,200 Kg
- Total Sets: 4
- Total Reps: 44
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 12 reps [PR]
- 50.0 kgs x 12 reps
** Alternate Arm Curl 120 **
- Total Volume: 1,575 Kg
- Total Sets: 3
- Total Reps: 35
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 11 reps
** Cable Rope Hammer Curl **
- Total Volume: 1,235 Kg
- Total Sets: 4
- Total Reps: 47
- 30.0 kgs x 12 reps [PR]
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 11 reps
** Walking **
- Total Sets: 1
- 50:00
** Sauna **
- Total Sets: 1
- 20:00
Attachments
Solid, quality update brother. Got through s tonight of work again. Your volume levels amaze (and exhaust
) me. Wonderful bit of food porn too bro, thanks
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
your abs real lean and ripped
@Ronnie23 @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
Absolute beast of a workout my brother, strong as!!!! @Ronnie23
Huge workout mate. Impressive volume considering the stage you're at with your prep. Some big weights there as well. +20 on the dips for those reps is good going.
Looking really good in the photos too!
Thank you mate. Appreciate the comment.
Here's some food porn.
Today's log
FitNotes Workout - Thursday 12th February 2026
** Lat Pulldown **
- Total Volume: 4,303 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 107.0 kgs x 9 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Iso-lateral D.Y Row **
- Total Volume: 6,000 Kg
- Total Sets: 5
- Total Reps: 57
- 50.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 3,800 Kg
- Total Sets: 4
- Total Reps: 38
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
- 100.0 kgs x 8 reps
** Seated Cable Row **
- Total Volume: 4,770 Kg
- Total Sets: 4
- Total Reps: 48
- 101.25 kgs x 12 reps
- 98.75 kgs x 12 reps
- 98.75 kgs x 12 reps
- 98.75 kgs x 12 reps
** Pull Up **
- Total Volume: 570 Kg
- Total Sets: 6
- Total Reps: 69
- 12 reps
- 10.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 11 reps
- 10.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 8,510 Kg
- Total Sets: 4
- Total Reps: 41
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 11 reps
** Donkey Calf Raise **
- 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
Also did 10min assault bike zane and 20 mins sauna. Weighing 108.5 kg.
Sponsored by the best @sassy @Sassy's Pharmaceuticals
Today's log
FitNotes Workout - Thursday 12th February 2026
** Lat Pulldown **
- Total Volume: 4,303 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 107.0 kgs x 9 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Iso-lateral D.Y Row **
- Total Volume: 6,000 Kg
- Total Sets: 5
- Total Reps: 57
- 50.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 3,800 Kg
- Total Sets: 4
- Total Reps: 38
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
- 100.0 kgs x 8 reps
** Seated Cable Row **
- Total Volume: 4,770 Kg
- Total Sets: 4
- Total Reps: 48
- 101.25 kgs x 12 reps
- 98.75 kgs x 12 reps
- 98.75 kgs x 12 reps
- 98.75 kgs x 12 reps
** Pull Up **
- Total Volume: 570 Kg
- Total Sets: 6
- Total Reps: 69
- 12 reps
- 10.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 11 reps
- 10.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 8,510 Kg
- Total Sets: 4
- Total Reps: 41
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 11 reps
** Donkey Calf Raise **
- 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
Also did 10min assault bike zane and 20 mins sauna. Weighing 108.5 kg.
Sponsored by the best @sassy @Sassy's Pharmaceuticals
Attachments
Serious amount of work going on there bro. You are tossing some serious, serious weights around you beast
. The food porn is just special, I love it
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
meals look clean
steady big calf work
Smashed your back there mate!
Looks like some big weights with 107 on pulldowns. Impressive numbers on standing calf as well.
That first meal looks delicious. I can't quite tell what the fruit is though.
@Ronnie23 solid numbers....keep it up.......
Sponsored by @Sassy's Pharmaceuticals .. the best in the business. @Sassy Rep
Hey everyone,
Just reached a new low weight! See photo for proof.
Back for another week of updates.
Im now under 7 weeks out from my state show. Will be entering Classic Physique. I already know tons of amazing competitors that will be competing against me. I just want to give it 100% and if i place worse than last year then thats obviously not what I want.
Im looking at being 4-5 minimum kgs (about 10 pounds) heavier than last year.
So im running:
500mg test
300mg Tren E
600mg Mast E
3mg Retatruide
0.25 Cagrilintide
7iu hgh
25mcg t3
The weight has been consistently staying low. Around 107.5kg. I want to get under 105kg. I already believe im at the point where if I dig much further ill be going into muscle and it will be detrimental to my look, especially being 6 ft 2.
Still 4 meals.
Meal one: Always oats, banana and 2 scoops wpc
Meal two: Mostly chicken and rice with veggies
Meal three High protein yogahart with 1 scoop wpc and mixed berries
Meal four: Another very lean protein source with rice or sweet potato
Ill do the macro counting in the next few days for you but right now im doing everything by scale weight and looking in the mirror.
Have a good week everyone.
Saturday 14th February 2026
** Seated Leg Curl Machine **
- Total Volume: 4,467 Kg
- Total Sets: 4
- Total Reps: 45
- 89.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 11 reps
- 103.0 kgs x 10 reps
** Leg Press **
- Total Volume: 9,440 Kg
- Total Sets: 4
- Total Reps: 38
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 8 reps
- 260.0 kgs x 8 reps
** Smith Machine Squat **
- Total Volume: 4,600 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Bulgarian Split Squat **
- Total Volume: 1,080 Kg
- Total Sets: 4
- Total Reps: 36
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,860 Kg
- Total Sets: 4
- Total Reps: 46
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Lying Leg Curl Machine **
- Total Volume: 3,230 Kg
- Total Sets: 4
- Total Reps: 47
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
** Hip Adductor **
- Total Volume: 3,010 Kg
- Total Sets: 4
- Total Reps: 43
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Hip Abductor **
- Total Volume: 2,912 Kg
- Total Sets: 4
- Total Reps: 44
- 68.0 kgs x 12 reps
- 65.5 kgs x 12 reps
- 65.5 kgs x 12 reps
- 65.5 kgs x 8 reps
Friday 13th February 2026
** Pectoral Fly Machine **
- Total Volume: 4,512 Kg
- Total Sets: 4
- Total Reps: 40
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 117.0 kgs x 8 reps
- 117.0 kgs x 8 reps
** Incline Dumbbell Bench Press **
- Total Volume: 2,050 Kg
- Total Sets: 4
- Total Reps: 41
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 11 reps
- 50.0 kgs x 10 reps
** Super Vertical Chest Press **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 39
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Decline Barbell Bench Press **
- Total Volume: 5,160 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
** Rope Push Down **
- Total Volume: 884.5 Kg
- Total Sets: 3
- Total Reps: 29
- 30.5 kgs x 10 reps
- 30.5 kgs x 10 reps
- 30.5 kgs x 9 reps
** EZ-Bar Skullcrusher **
- Total Volume: 1,980 Kg
- Total Sets: 4
- Total Reps: 44
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 742.5 Kg
- Total Sets: 4
- Total Reps: 55
- 13.5 kgs x 15 reps
- 13.5 kgs x 14 reps
- 13.5 kgs x 13 reps
- 13.5 kgs x 13 reps
** Double Bicep Cable Curl **
- Total Volume: 607.5 Kg
- Total Sets: 4
- Total Reps: 45
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 11 reps
- 13.5 kgs x 10 reps
** Machine Preacher Curl **
- Total Volume: 2,442 Kg
- Total Sets: 3
- Total Reps: 33
- 74.0 kgs x 12 reps
- 74.0 kgs x 11 reps
- 74.0 kgs x 10 reps
** Dumbbell Hammer Curl **
- Total Volume: 817.5 Kg
- Total Sets: 4
- Total Reps: 39
- 22.5 kgs x 8 reps
- 22.5 kgs x 9 reps
- 22.5 kgs x 10 reps
- 17.5 kgs x 12 reps
** Sauna **
- Total Sets: 1
- 20:00
Sunday
Rest day
Have a great week. Really happy with how things are progressing.
Hey everyone,
Just reached a new low weight! See photo for proof.
Back for another week of updates.
Im now under 7 weeks out from my state show. Will be entering Classic Physique. I already know tons of amazing competitors that will be competing against me. I just want to give it 100% and if i place worse than last year then thats obviously not what I want.
Im looking at being 4-5 minimum kgs (about 10 pounds) heavier than last year.
So im running:
500mg test
300mg Tren E
600mg Mast E
3mg Retatruide
0.25 Cagrilintide
7iu hgh
25mcg t3
The weight has been consistently staying low. Around 107.5kg. I want to get under 105kg. I already believe im at the point where if I dig much further ill be going into muscle and it will be detrimental to my look, especially being 6 ft 2.
Still 4 meals.
Meal one: Always oats, banana and 2 scoops wpc
Meal two: Mostly chicken and rice with veggies
Meal three High protein yogahart with 1 scoop wpc and mixed berries
Meal four: Another very lean protein source with rice or sweet potato
Ill do the macro counting in the next few days for you but right now im doing everything by scale weight and looking in the mirror.
Have a good week everyone.
Saturday 14th February 2026
** Seated Leg Curl Machine **
- Total Volume: 4,467 Kg
- Total Sets: 4
- Total Reps: 45
- 89.0 kgs x 12 reps
- 103.0 kgs x 12 reps
- 103.0 kgs x 11 reps
- 103.0 kgs x 10 reps
** Leg Press **
- Total Volume: 9,440 Kg
- Total Sets: 4
- Total Reps: 38
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 8 reps
- 260.0 kgs x 8 reps
** Smith Machine Squat **
- Total Volume: 4,600 Kg
- Total Sets: 4
- Total Reps: 44
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Bulgarian Split Squat **
- Total Volume: 1,080 Kg
- Total Sets: 4
- Total Reps: 36
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,860 Kg
- Total Sets: 4
- Total Reps: 46
- 50.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Lying Leg Curl Machine **
- Total Volume: 3,230 Kg
- Total Sets: 4
- Total Reps: 47
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
** Hip Adductor **
- Total Volume: 3,010 Kg
- Total Sets: 4
- Total Reps: 43
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Hip Abductor **
- Total Volume: 2,912 Kg
- Total Sets: 4
- Total Reps: 44
- 68.0 kgs x 12 reps
- 65.5 kgs x 12 reps
- 65.5 kgs x 12 reps
- 65.5 kgs x 8 reps
Friday 13th February 2026
** Pectoral Fly Machine **
- Total Volume: 4,512 Kg
- Total Sets: 4
- Total Reps: 40
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 117.0 kgs x 8 reps
- 117.0 kgs x 8 reps
** Incline Dumbbell Bench Press **
- Total Volume: 2,050 Kg
- Total Sets: 4
- Total Reps: 41
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 11 reps
- 50.0 kgs x 10 reps
** Super Vertical Chest Press **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 39
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Decline Barbell Bench Press **
- Total Volume: 5,160 Kg
- Total Sets: 4
- Total Reps: 45
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 11 reps
- 120.0 kgs x 10 reps
** Rope Push Down **
- Total Volume: 884.5 Kg
- Total Sets: 3
- Total Reps: 29
- 30.5 kgs x 10 reps
- 30.5 kgs x 10 reps
- 30.5 kgs x 9 reps
** EZ-Bar Skullcrusher **
- Total Volume: 1,980 Kg
- Total Sets: 4
- Total Reps: 44
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 12 reps
- 45.0 kgs x 12 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 742.5 Kg
- Total Sets: 4
- Total Reps: 55
- 13.5 kgs x 15 reps
- 13.5 kgs x 14 reps
- 13.5 kgs x 13 reps
- 13.5 kgs x 13 reps
** Double Bicep Cable Curl **
- Total Volume: 607.5 Kg
- Total Sets: 4
- Total Reps: 45
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 11 reps
- 13.5 kgs x 10 reps
** Machine Preacher Curl **
- Total Volume: 2,442 Kg
- Total Sets: 3
- Total Reps: 33
- 74.0 kgs x 12 reps
- 74.0 kgs x 11 reps
- 74.0 kgs x 10 reps
** Dumbbell Hammer Curl **
- Total Volume: 817.5 Kg
- Total Sets: 4
- Total Reps: 39
- 22.5 kgs x 8 reps
- 22.5 kgs x 9 reps
- 22.5 kgs x 10 reps
- 17.5 kgs x 12 reps
** Sauna **
- Total Sets: 1
- 20:00
Sunday
Rest day
Have a great week. Really happy with how things are progressing.
Attachments
Great update brother. Love the volume you are pushing still. Look fantastic with wide, highly defined back and tight lean mid section. Love the food porn
Sponsered by @Sassy's Pharmaceuticals the best!. @Sassy Rep
Good morning/evening wherever you are.
New low weight 106.9kg. Feeling pretty flat in the gym now. Might eat another meal today to fuel up again.
Officially 45 days until my comp! Getting excited to show the package.
No changes to supps. Cardio has been most days except leg days. Also Sauna daily which has felt great.
Here's a training log, yesterday was rest day just cardio abs and sauna:
Wednesday 18th February 2026
** Flat Dumbbell Bench Press **
- Total Volume: 2,350 Kg
- Total Sets: 4
- Total Reps: 40
- 55.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,400 Kg
- Total Sets: 5
- Total Reps: 47
- 100.0 kgs x 12 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 1,123.2 Kg
- Total Sets: 4
- Total Reps: 54
- 20.8 kgs x 15 reps
- 20.8 kgs x 14 reps
- 20.8 kgs x 13 reps
- 20.8 kgs x 12 reps
** Decline Barbell Bench Press **
- Total Volume: 5,520 Kg
- Total Sets: 4
- Total Reps: 48
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
** Smith Machine Close Grip Bench Press **
- Total Volume: 3,540 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 15 reps
- 120.0 kgs x 9 reps [PR]
- 120.0 kgs x 8 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 742.5 Kg
- Total Sets: 4
- Total Reps: 55
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 13 reps
- 13.5 kgs x 12 reps
** Standing Single-arm Cable Curl **
- Total Volume: 384.2 Kg
- Total Sets: 3
- Total Reps: 34
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 12 reps
- 11.3 kgs x 10 reps
** Ez Bar Curl **
- Total Volume: 1,280 Kg
- Total Sets: 3
- Total Reps: 32
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
** Seated Machine Curl **
- Total Volume: 2,950 Kg
- Total Sets: 4
- Total Reps: 43
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Walking **
- Total Sets: 1
- 35:00
Good morning/evening wherever you are.
New low weight 106.9kg. Feeling pretty flat in the gym now. Might eat another meal today to fuel up again.
Officially 45 days until my comp! Getting excited to show the package.
No changes to supps. Cardio has been most days except leg days. Also Sauna daily which has felt great.
Here's a training log, yesterday was rest day just cardio abs and sauna:
Wednesday 18th February 2026
** Flat Dumbbell Bench Press **
- Total Volume: 2,350 Kg
- Total Sets: 4
- Total Reps: 40
- 55.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,400 Kg
- Total Sets: 5
- Total Reps: 47
- 100.0 kgs x 12 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 8 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 1,123.2 Kg
- Total Sets: 4
- Total Reps: 54
- 20.8 kgs x 15 reps
- 20.8 kgs x 14 reps
- 20.8 kgs x 13 reps
- 20.8 kgs x 12 reps
** Decline Barbell Bench Press **
- Total Volume: 5,520 Kg
- Total Sets: 4
- Total Reps: 48
- 100.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
** Smith Machine Close Grip Bench Press **
- Total Volume: 3,540 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 15 reps
- 120.0 kgs x 9 reps [PR]
- 120.0 kgs x 8 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 742.5 Kg
- Total Sets: 4
- Total Reps: 55
- 13.5 kgs x 15 reps
- 13.5 kgs x 15 reps
- 13.5 kgs x 13 reps
- 13.5 kgs x 12 reps
** Standing Single-arm Cable Curl **
- Total Volume: 384.2 Kg
- Total Sets: 3
- Total Reps: 34
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 12 reps
- 11.3 kgs x 10 reps
** Ez Bar Curl **
- Total Volume: 1,280 Kg
- Total Sets: 3
- Total Reps: 32
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
** Seated Machine Curl **
- Total Volume: 2,950 Kg
- Total Sets: 4
- Total Reps: 43
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Walking **
- Total Sets: 1
- 35:00
Attachments
Thank you mate. How you travelling along?Great update brother. Love the volume you are pushing still. Look fantastic with wide, highly defined back and tight lean mid section. Love the food porn
Great update again legend. You are looking like a beast brother
. Whole upper body is massive and incredibly defined and peeled. Awesome looking brother
@Ronnie23 excellent job on this. The flat dumbbell bench press and Smith machine incline barbell bench press are all looking really strong. Keep it up.
Bros, you are my hero for sure. I like the different workouts you do and seated machine curl is very fun and effective. @Ronnie23
You're always looking so chiseled in your pictures. @Ronnie23 have good genetics for really cut muscles. That's the thing I respect about you.
@Ronnie23 keep up the good work, boss. I like the flat dumbbell bench press and I like the Smith machine incline barbell bench press. Those are good back-to-back.
Nice workout mate. Wasn't sure if the db press was with 2 x 60's but looking at your other numbers it is. Crazy strength mate, particularly with the stage you are at.
Looking really good in the photos. You have a very asthetic physique!
Nice job on the flat dumbbell bench press and nice job on the barbell bench press. Those are good exercises and good volume. @Ronnie23
Quick update
Smashed legs today. Here's the log
Thursday 19th February 2026
** Seated Leg curl **
- Total Volume: 3,471 Kg
- Total Sets: 3
- Total Reps: 39
- 89.0 kgs x 12 reps
- 89.0 kgs x 13 reps
- 89.0 kgs x 14 reps
** Standing Calf Raise Machine **
- Total Volume: 7,720 Kg
- Total Sets: 4
- Total Reps: 36
- 200.0 kgs x 10 reps
- 220.0 kgs x 10 reps [PR]
- 220.0 kgs x 8 reps
- 220.0 kgs x 8 reps
** Leg Press **
- Total Volume: 8,540 Kg
- Total Sets: 4
- Total Reps: 40
- 200.0 kgs x 12 reps
- 200.0 kgs x 10 reps
- 230.0 kgs x 10 reps
- 230.0 kgs x 8 reps
** Smith Machine Squat **
- Total Volume: 3,760 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 110.0 kgs x 6 reps
- 100.0 kgs x 9 reps
- 100.0 kgs x 10 reps
** Lying Leg Curl Machine **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 42
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 8 reps
** Hip Adductor **
- Total Volume: 3,010 Kg
- Total Sets: 4
- Total Reps: 43
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 35
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
** Leg Extension Machine **
- Total Volume: 2,700 Kg
- Total Sets: 4
- Total Reps: 46
- 55.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 35:00
** Sauna **
- Total Sets: 1
- 20:00
Had a big refeed yesterday. Ate 6 meals and slept like a baby. My body was really drained and I was worried about it running away from me.
Supps still the same. Feeling more alive now. Shoulders and arms tomorrow then back saturday. Rest Sunday.
Nearly 6 weeks until my comp. Really want to knuckle the posing down more and keep this wait then dig about 2-3 weeks out.
Have a great day.
Thanks to my amazing sponsor @Sassy's Pharmaceuticals @Sassy Rep
Smashed legs today. Here's the log
Thursday 19th February 2026
** Seated Leg curl **
- Total Volume: 3,471 Kg
- Total Sets: 3
- Total Reps: 39
- 89.0 kgs x 12 reps
- 89.0 kgs x 13 reps
- 89.0 kgs x 14 reps
** Standing Calf Raise Machine **
- Total Volume: 7,720 Kg
- Total Sets: 4
- Total Reps: 36
- 200.0 kgs x 10 reps
- 220.0 kgs x 10 reps [PR]
- 220.0 kgs x 8 reps
- 220.0 kgs x 8 reps
** Leg Press **
- Total Volume: 8,540 Kg
- Total Sets: 4
- Total Reps: 40
- 200.0 kgs x 12 reps
- 200.0 kgs x 10 reps
- 230.0 kgs x 10 reps
- 230.0 kgs x 8 reps
** Smith Machine Squat **
- Total Volume: 3,760 Kg
- Total Sets: 4
- Total Reps: 37
- 100.0 kgs x 12 reps
- 110.0 kgs x 6 reps
- 100.0 kgs x 9 reps
- 100.0 kgs x 10 reps
** Lying Leg Curl Machine **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 42
- 75.0 kgs x 12 reps
- 75.0 kgs x 12 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 8 reps
** Hip Adductor **
- Total Volume: 3,010 Kg
- Total Sets: 4
- Total Reps: 43
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 2,380 Kg
- Total Sets: 3
- Total Reps: 35
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
** Leg Extension Machine **
- Total Volume: 2,700 Kg
- Total Sets: 4
- Total Reps: 46
- 55.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 12 reps
- 60.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 35:00
** Sauna **
- Total Sets: 1
- 20:00
Had a big refeed yesterday. Ate 6 meals and slept like a baby. My body was really drained and I was worried about it running away from me.
Supps still the same. Feeling more alive now. Shoulders and arms tomorrow then back saturday. Rest Sunday.
Nearly 6 weeks until my comp. Really want to knuckle the posing down more and keep this wait then dig about 2-3 weeks out.
Have a great day.
Thanks to my amazing sponsor @Sassy's Pharmaceuticals @Sassy Rep
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
legs thick and smashed
@Ronnie23 Smashed the volume bro! Awesome update!
@Ronnie23 Solid numbers man.....
Grateful to be sponsored by @Sassy's Pharmaceuticals @Sassy Rep.
Under 6 weeks to go to my comp now! Classic physique cap is 108kg. Things are turning over just how I want. Weight fluctuates between 106.5 and 108kg. Im going to stay here and dig the last two weeks to get under 105 before carbing up.
Since I added Tren my sleep has been shot. I find myself sleeps lots during the day. Im thinking about dropping the tren until 2 weeks because I need to be awake for work.
Current juice cycle:
750mg test
300mg tren e
600mg Mast E
Dropping HGH for a few weeks to save $$
3mg reta
0.5mg cagrilintide
50mg clen on low days
Lifts are going up every week which is amazing. Cardio is at 20-30mins everyday sometimes slow or intense depending on my fatigue and what body part im training. Just need to knuckle down and do more posing.
Im down to 4 meals a day now
Protein Yoghart, fruit and wpc
Oats with wpc and fruit
Chicken and rice and veggies x2 or another lean meat source with rice or potato
Calories around 3100. Aiming for 1 gram of protein per pound and minimal fats. Adjusting everything based on the scale and mirror everyday.
FitNotes Workout - Friday 20th February 2026
** Smith Machine Overhead Press **
- Total Volume: 4,290 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 110.0 kgs x 10 reps [PR]
- 110.0 kgs x 9 reps
** Seated Dumbbell Press **
- Total Volume: 1,797.5 Kg
- Total Sets: 4
- Total Reps: 43
- 40.0 kgs x 12 reps
- 42.5 kgs x 11 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
** Rear Delt Machine Fly **
- Total Volume: 3,819 Kg
- Total Sets: 4
- Total Reps: 59
- 61.0 kgs x 15 reps
- 66.0 kgs x 15 reps [PR]
- 66.0 kgs x 15 reps
- 66.0 kgs x 14 reps
** Standing Barbell Shrug **
- Total Volume: 3,780 Kg
- Total Sets: 3
- Total Reps: 27
- 140.0 kgs x 10 reps
- 140.0 kgs x 9 reps
- 140.0 kgs x 8 reps
** Cable Side Lateral **
- Total Volume: 316 Kg
- Total Sets: 3
- Total Reps: 30
- 11.3 kgs x 10 reps
- 11.3 kgs x 10 reps
- 9.0 kgs x 10 reps
** Cable Face Pull **
- Total Volume: 1,088 Kg
- Total Sets: 3
- Total Reps: 34
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps
- 32.0 kgs x 10 reps
** Dumbbell Skullcrusher **
- Total Volume: 680 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
** Reverse Grip Pushdown **
- Total Volume: 2,905 Kg
- Total Sets: 4
- Total Reps: 45
- 64.0 kgs x 12 reps
- 64.0 kgs x 12 reps
- 64.0 kgs x 11 reps
- 66.5 kgs x 10 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 Hammer Curl **
- Total Volume: 805 Kg
- Total Sets: 4
- Total Reps: 38
- 22.5 kgs x 8 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 17.5 kgs x 10 reps
** Machine Preacher Curl **
- Total Volume: 2,368 Kg
- Total Sets: 3
- Total Reps: 32
- 74.0 kgs x 12 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps
** Incline Dumbbell Curl **
- Total Volume: 600 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 30:00
** Sauna **
- Total Sets: 1
- 20:00
Monday 23rd February 2026
** Incline Hammer Strength Chest Press **
- Total Volume: 4,980 Kg
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 130.0 kgs x 9 reps [PR]
- 130.0 kgs x 9 reps
** Super Vertical Chest Press **
- Total Volume: 4,710 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps
- 130.0 kgs x 8 reps
** Decline Barbell Bench Press **
- Total Volume: 4,160 Kg
- Total Sets: 3
- Total Reps: 32
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 805.9 Kg
- Total Sets: 3
- Total Reps: 35
- 22.5 kgs x 15 reps
- 22.5 kgs x 12 reps
- 24.8 kgs x 8 reps
** Barbell Curl **
- Total Volume: 1,615 Kg
- Total Sets: 4
- Total Reps: 37
- 40.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 9 reps
- 45.0 kgs x 8 reps
** Incline Dumbbell Curl **
- Total Volume: 490 Kg
- Total Sets: 3
- Total Reps: 28
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 8 reps
** Machine Preacher Curl **
- Total Volume: 2,294 Kg
- Total Sets: 3
- Total Reps: 31
- 74.0 kgs x 12 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 9 reps
** Lying Triceps Extension **
- Total Volume: 1,363.1 Kg
- Total Sets: 4
- Total Reps: 42
- 31.8 kgs x 10 reps
- 31.8 kgs x 10 reps
- 31.8 kgs x 11 reps
- 34.3 kgs x 11 reps [PR]
** Close Grip Barbell Bench Press **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 15 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 20:00
Have a great week, chat soon.
Under 6 weeks to go to my comp now! Classic physique cap is 108kg. Things are turning over just how I want. Weight fluctuates between 106.5 and 108kg. Im going to stay here and dig the last two weeks to get under 105 before carbing up.
Since I added Tren my sleep has been shot. I find myself sleeps lots during the day. Im thinking about dropping the tren until 2 weeks because I need to be awake for work.
Current juice cycle:
750mg test
300mg tren e
600mg Mast E
Dropping HGH for a few weeks to save $$
3mg reta
0.5mg cagrilintide
50mg clen on low days
Lifts are going up every week which is amazing. Cardio is at 20-30mins everyday sometimes slow or intense depending on my fatigue and what body part im training. Just need to knuckle down and do more posing.
Im down to 4 meals a day now
Protein Yoghart, fruit and wpc
Oats with wpc and fruit
Chicken and rice and veggies x2 or another lean meat source with rice or potato
Calories around 3100. Aiming for 1 gram of protein per pound and minimal fats. Adjusting everything based on the scale and mirror everyday.
FitNotes Workout - Friday 20th February 2026
** Smith Machine Overhead Press **
- Total Volume: 4,290 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 110.0 kgs x 10 reps [PR]
- 110.0 kgs x 9 reps
** Seated Dumbbell Press **
- Total Volume: 1,797.5 Kg
- Total Sets: 4
- Total Reps: 43
- 40.0 kgs x 12 reps
- 42.5 kgs x 11 reps [PR]
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
** Rear Delt Machine Fly **
- Total Volume: 3,819 Kg
- Total Sets: 4
- Total Reps: 59
- 61.0 kgs x 15 reps
- 66.0 kgs x 15 reps [PR]
- 66.0 kgs x 15 reps
- 66.0 kgs x 14 reps
** Standing Barbell Shrug **
- Total Volume: 3,780 Kg
- Total Sets: 3
- Total Reps: 27
- 140.0 kgs x 10 reps
- 140.0 kgs x 9 reps
- 140.0 kgs x 8 reps
** Cable Side Lateral **
- Total Volume: 316 Kg
- Total Sets: 3
- Total Reps: 30
- 11.3 kgs x 10 reps
- 11.3 kgs x 10 reps
- 9.0 kgs x 10 reps
** Cable Face Pull **
- Total Volume: 1,088 Kg
- Total Sets: 3
- Total Reps: 34
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps
- 32.0 kgs x 10 reps
** Dumbbell Skullcrusher **
- Total Volume: 680 Kg
- Total Sets: 3
- Total Reps: 34
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
** Reverse Grip Pushdown **
- Total Volume: 2,905 Kg
- Total Sets: 4
- Total Reps: 45
- 64.0 kgs x 12 reps
- 64.0 kgs x 12 reps
- 64.0 kgs x 11 reps
- 66.5 kgs x 10 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 Hammer Curl **
- Total Volume: 805 Kg
- Total Sets: 4
- Total Reps: 38
- 22.5 kgs x 8 reps
- 22.5 kgs x 10 reps
- 22.5 kgs x 10 reps
- 17.5 kgs x 10 reps
** Machine Preacher Curl **
- Total Volume: 2,368 Kg
- Total Sets: 3
- Total Reps: 32
- 74.0 kgs x 12 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 10 reps
** Incline Dumbbell Curl **
- Total Volume: 600 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 17.5 kgs x 12 reps
- 17.5 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 30:00
** Sauna **
- Total Sets: 1
- 20:00
Monday 23rd February 2026
** Incline Hammer Strength Chest Press **
- Total Volume: 4,980 Kg
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 130.0 kgs x 9 reps [PR]
- 130.0 kgs x 9 reps
** Super Vertical Chest Press **
- Total Volume: 4,710 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps
- 130.0 kgs x 8 reps
** Decline Barbell Bench Press **
- Total Volume: 4,160 Kg
- Total Sets: 3
- Total Reps: 32
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 805.9 Kg
- Total Sets: 3
- Total Reps: 35
- 22.5 kgs x 15 reps
- 22.5 kgs x 12 reps
- 24.8 kgs x 8 reps
** Barbell Curl **
- Total Volume: 1,615 Kg
- Total Sets: 4
- Total Reps: 37
- 40.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 9 reps
- 45.0 kgs x 8 reps
** Incline Dumbbell Curl **
- Total Volume: 490 Kg
- Total Sets: 3
- Total Reps: 28
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 8 reps
** Machine Preacher Curl **
- Total Volume: 2,294 Kg
- Total Sets: 3
- Total Reps: 31
- 74.0 kgs x 12 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 9 reps
** Lying Triceps Extension **
- Total Volume: 1,363.1 Kg
- Total Sets: 4
- Total Reps: 42
- 31.8 kgs x 10 reps
- 31.8 kgs x 10 reps
- 31.8 kgs x 11 reps
- 34.3 kgs x 11 reps [PR]
** Close Grip Barbell Bench Press **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 15 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 20:00
Have a great week, chat soon.
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
abs look amazing today RIPPEd
Looking killer man. Love your volume - alot of people say the way people like you and I train is wrong, but have a look at you, clearly working
I love high volume because I love being in the gym. I couldn't imagine doing a few Sets then just leaving the gym.Looking killer man. Love your volume - alot of people say the way people like you and I train is wrong, but have a look at you, clearly working
How many sets/reps/ exercises do you aim for?
Sponsored by the best @Sassy's Pharmaceuticals @Sassy Rep
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
39 days to go! Its go time.
Feeling great. I know it will be dig time soon. I am crusing around 107-108kg atm. I dont feel like I have much left to lose and im concerned about over dieting which I do a lot.
Dropped GH, added 100mcg t4 and adding in 20mg winstrol in the coming days. Also upped my retatrutide to 4mg and cagrilintide to 500mcg due to getting strong hunger noise.
Training has been great, just struggling with sleep. So ill be lowering my tren dosage and will increase it for last two weeks. Cardio will drop around 2 weeks out. For now I prefer high intensity cardio where my heart rate goes up to 140+ but if im feeling fatigued I just walk. Everyday doing 10k steps too.
Hope every one has a great day. Talk soon.
Monday 23rd February 2026
** Incline Hammer Strength Chest Press **
- Total Volume: 4,980 Kg
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 130.0 kgs x 9 reps [PR]
- 130.0 kgs x 9 reps
** Super Vertical Chest Press **
- Total Volume: 4,710 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps
- 130.0 kgs x 8 reps
** Decline Barbell Bench Press **
- Total Volume: 4,160 Kg
- Total Sets: 3
- Total Reps: 32
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 805.9 Kg
- Total Sets: 3
- Total Reps: 35
- 22.5 kgs x 15 reps
- 22.5 kgs x 12 reps
- 24.8 kgs x 8 reps
** Barbell Curl **
- Total Volume: 1,615 Kg
- Total Sets: 4
- Total Reps: 37
- 40.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 9 reps
- 45.0 kgs x 8 reps
** Incline Dumbbell Curl **
- Total Volume: 490 Kg
- Total Sets: 3
- Total Reps: 28
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 8 reps
** Machine Preacher Curl **
- Total Volume: 2,294 Kg
- Total Sets: 3
- Total Reps: 31
- 74.0 kgs x 12 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 9 reps
** Lying Triceps Extension **
- Total Volume: 1,363.1 Kg
- Total Sets: 4
- Total Reps: 42
- 31.8 kgs x 10 reps
- 31.8 kgs x 10 reps
- 31.8 kgs x 11 reps
- 34.3 kgs x 11 reps [PR]
** Close Grip Barbell Bench Press **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 15 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 20:00
Tuesday 24th February 2026
** Seated Dumbbell Press **
- Total Volume: 1,740 Kg
- Total Sets: 4
- Total Reps: 40
- 40.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps
** Cable Side Lateral **
- Total Volume: 554.6 Kg
- Total Sets: 4
- Total Reps: 42
- 11.3 kgs x 10 reps
- 13.8 kgs x 10 reps
- 13.8 kgs x 10 reps
- 13.8 kgs x 12 reps
** Barbell Upright Row **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 52
- 50.0 kgs x 15 reps
- 50.0 kgs x 13 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 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 10 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 12 reps
** Rear Delt Machine Fly **
- Total Volume: 3,172 Kg
- Total Sets: 4
- Total Reps: 52
- 61.0 kgs x 15 reps
- 61.0 kgs x 13 reps
- 61.0 kgs x 12 reps
- 61.0 kgs x 12 reps
** Cable Face Pull **
- Total Volume: 704 Kg
- Total Sets: 2
- Total Reps: 22
- 32.0 kgs x 12 reps
- 32.0 kgs x 10 reps
** Running (Treadmill) **
- Total Sets: 1
- 20:00
** Sauna **
- Total Sets: 1
- 20:00
Wednesday 25th February 2026
** Lying Leg Curl Machine **
- Total Volume: 3,787.5 Kg
- Total Sets: 4
- Total Reps: 45
- 75.0 kgs x 12 reps
- 87.5 kgs x 12 reps
- 87.5 kgs x 11 reps
- 87.5 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,916 Kg
- Total Sets: 4
- Total Reps: 44
- 89.0 kgs x 12 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 10 reps
** Leg Press **
- Total Volume: 8,960 Kg
- Total Sets: 4
- Total Reps: 36
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 8 reps
- 260.0 kgs x 8 reps
** Cybex Hack Squats **
- Total Volume: 2,840 Kg
- Total Sets: 4
- Total Reps: 38
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 60.0 kgs x 10 reps
** Leg Extension Machine **
- Total Volume: 3,100 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 6,400 Kg
- Total Sets: 3
- Total Reps: 32
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 12 reps
** Donkey Calf Raise **
- Total Volume: 3,840 Kg
- Total Sets: 3
- Total Reps: 32
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
** Hip Abductor **
- Total Volume: 2,312 Kg
- Total Sets: 3
- Total Reps: 34
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 10 reps
** Hip Adductor **
- Total Volume: 2,430 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 75.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 35:00
** Sauna **
- Total Sets: 1
- 20:00
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
39 days to go! Its go time.
Feeling great. I know it will be dig time soon. I am crusing around 107-108kg atm. I dont feel like I have much left to lose and im concerned about over dieting which I do a lot.
Dropped GH, added 100mcg t4 and adding in 20mg winstrol in the coming days. Also upped my retatrutide to 4mg and cagrilintide to 500mcg due to getting strong hunger noise.
Training has been great, just struggling with sleep. So ill be lowering my tren dosage and will increase it for last two weeks. Cardio will drop around 2 weeks out. For now I prefer high intensity cardio where my heart rate goes up to 140+ but if im feeling fatigued I just walk. Everyday doing 10k steps too.
Hope every one has a great day. Talk soon.
Monday 23rd February 2026
** Incline Hammer Strength Chest Press **
- Total Volume: 4,980 Kg
- Total Sets: 4
- Total Reps: 40
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps [PR]
- 130.0 kgs x 9 reps [PR]
- 130.0 kgs x 9 reps
** Super Vertical Chest Press **
- Total Volume: 4,710 Kg
- Total Sets: 4
- Total Reps: 37
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 130.0 kgs x 9 reps
- 130.0 kgs x 8 reps
** Decline Barbell Bench Press **
- Total Volume: 4,160 Kg
- Total Sets: 3
- Total Reps: 32
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Cable Crossover **
- Total Volume: 805.9 Kg
- Total Sets: 3
- Total Reps: 35
- 22.5 kgs x 15 reps
- 22.5 kgs x 12 reps
- 24.8 kgs x 8 reps
** Barbell Curl **
- Total Volume: 1,615 Kg
- Total Sets: 4
- Total Reps: 37
- 40.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 9 reps
- 45.0 kgs x 8 reps
** Incline Dumbbell Curl **
- Total Volume: 490 Kg
- Total Sets: 3
- Total Reps: 28
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 8 reps
** Machine Preacher Curl **
- Total Volume: 2,294 Kg
- Total Sets: 3
- Total Reps: 31
- 74.0 kgs x 12 reps
- 74.0 kgs x 10 reps
- 74.0 kgs x 9 reps
** Lying Triceps Extension **
- Total Volume: 1,363.1 Kg
- Total Sets: 4
- Total Reps: 42
- 31.8 kgs x 10 reps
- 31.8 kgs x 10 reps
- 31.8 kgs x 11 reps
- 34.3 kgs x 11 reps [PR]
** Close Grip Barbell Bench Press **
- Total Volume: 4,300 Kg
- Total Sets: 4
- Total Reps: 43
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 526.5 Kg
- Total Sets: 3
- Total Reps: 39
- 13.5 kgs x 15 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 20:00
Tuesday 24th February 2026
** Seated Dumbbell Press **
- Total Volume: 1,740 Kg
- Total Sets: 4
- Total Reps: 40
- 40.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 8 reps
** Cable Side Lateral **
- Total Volume: 554.6 Kg
- Total Sets: 4
- Total Reps: 42
- 11.3 kgs x 10 reps
- 13.8 kgs x 10 reps
- 13.8 kgs x 10 reps
- 13.8 kgs x 12 reps
** Barbell Upright Row **
- Total Volume: 2,600 Kg
- Total Sets: 4
- Total Reps: 52
- 50.0 kgs x 15 reps
- 50.0 kgs x 13 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 12 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 10 reps
- 140.0 kgs x 12 reps
- 140.0 kgs x 12 reps
** Rear Delt Machine Fly **
- Total Volume: 3,172 Kg
- Total Sets: 4
- Total Reps: 52
- 61.0 kgs x 15 reps
- 61.0 kgs x 13 reps
- 61.0 kgs x 12 reps
- 61.0 kgs x 12 reps
** Cable Face Pull **
- Total Volume: 704 Kg
- Total Sets: 2
- Total Reps: 22
- 32.0 kgs x 12 reps
- 32.0 kgs x 10 reps
** Running (Treadmill) **
- Total Sets: 1
- 20:00
** Sauna **
- Total Sets: 1
- 20:00
Wednesday 25th February 2026
** Lying Leg Curl Machine **
- Total Volume: 3,787.5 Kg
- Total Sets: 4
- Total Reps: 45
- 75.0 kgs x 12 reps
- 87.5 kgs x 12 reps
- 87.5 kgs x 11 reps
- 87.5 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,916 Kg
- Total Sets: 4
- Total Reps: 44
- 89.0 kgs x 12 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 10 reps
** Leg Press **
- Total Volume: 8,960 Kg
- Total Sets: 4
- Total Reps: 36
- 240.0 kgs x 10 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 8 reps
- 260.0 kgs x 8 reps
** Cybex Hack Squats **
- Total Volume: 2,840 Kg
- Total Sets: 4
- Total Reps: 38
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 60.0 kgs x 10 reps
** Leg Extension Machine **
- Total Volume: 3,100 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 6,400 Kg
- Total Sets: 3
- Total Reps: 32
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 12 reps
** Donkey Calf Raise **
- Total Volume: 3,840 Kg
- Total Sets: 3
- Total Reps: 32
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
** Hip Abductor **
- Total Volume: 2,312 Kg
- Total Sets: 3
- Total Reps: 34
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 10 reps
** Hip Adductor **
- Total Volume: 2,430 Kg
- Total Sets: 3
- Total Reps: 34
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 75.0 kgs x 10 reps
** Walking **
- Total Sets: 1
- 35:00
** Sauna **
- Total Sets: 1
- 20:00
Attachments
My sessions used to go over 30 sets, I am sitting around 26 or so now, but just added daily calves haha so back up to 30+
I recover well, I progress, and I love my training - so I am right there with you man
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
dropped hgh added t4 why?
@Ronnie23 always a pleasure reading through your workouts. They are definitely hardcore. I got a lot of respect for it.
this is a tremendous layout on the exercises that you're doing. Good job on the hip abductor and hip abductor. Good balance between the two.@Ronnie23
Keep up the good work on this. @Ronnie23 you don't see too many people doing donkey calf raises anymore. They were popular back in the day.
@Ronnie23 thank you for the updates man. It's good to see what you're dropping and what you're starting up again. You don't see too many people using these thyroid meds so it's good that you're laying it out.
bros, don't be concerned about over dieting. You are doing everything you can do and you are doing it to your best ability. I like how you are switching up stuff and you are adjusting the different things that you're taking. You are a smart dude. @Ronnie23
Thanks man. I agree with you. Some people do worry about it too much and come in too soft. Im 189cm so being tall its a fine line. If I come in over dieted I just look tall and skinny and won't do well. Ill turn things up a notch closer to the show. Dont won't to hate my life this far out yet haha.
Couple of cheat meal pics i thought ill add. The burger put me in a food coma, had to go and have a nap haha it was so good.
Hopefully weight stabilises soon. It keeps dropping. I've added 100mcg t4 and still running 25mcg t3. Dropped hgh but upping reta for the next two weeks. Will drop reta about 1-2 week out to prevent gastric emptying issues on stage.
Here's a log too:
Thursday 26th February 2026
** Iso Lateral Front Pulldown **
- Total Volume: 4,080 Kg
- Total Sets: 3
- Total Reps: 34
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
** Weighted Pull Ups **
- Total Volume: 240 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 15 reps
** Single Arm Plate Row **
- Total Volume: 3,840 Kg
- Total Sets: 3
- Total Reps: 32
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
** Hyperextension **
- Total Volume: 1,520 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 20.0 kgs x 12 reps
** Long Tricep Strap **
- Total Volume: 2,215 Kg
- Total Sets: 3
- Total Reps: 32
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 67.5 kgs x 10 reps
** V-Bar Push Down **
- Total Volume: 1,225.6 Kg
- Total Sets: 3
- Total Reps: 32
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 12 reps
** Seated Dip **
- Total Volume: 6,600 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 22.5 kgs x 10 reps
** Incline Dumbbell Curl **
- Total Volume: 475 Kg
- Total Sets: 3
- Total Reps: 30
- 17.5 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
** Barbell Curl **
- Total Volume: 1,280 Kg
- Total Sets: 3
- Total Reps: 32
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
** Running (Treadmill) **
- Total Sets: 1
- 05:00
Hopefully weight stabilises soon. It keeps dropping. I've added 100mcg t4 and still running 25mcg t3. Dropped hgh but upping reta for the next two weeks. Will drop reta about 1-2 week out to prevent gastric emptying issues on stage.
Here's a log too:
Thursday 26th February 2026
** Iso Lateral Front Pulldown **
- Total Volume: 4,080 Kg
- Total Sets: 3
- Total Reps: 34
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
** Weighted Pull Ups **
- Total Volume: 240 Kg
- Total Sets: 3
- Total Reps: 39
- 10.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 15 reps
** Single Arm Plate Row **
- Total Volume: 3,840 Kg
- Total Sets: 3
- Total Reps: 32
- 120.0 kgs x 12 reps [PR]
- 120.0 kgs x 10 reps
- 120.0 kgs x 10 reps
** Hyperextension **
- Total Volume: 1,520 Kg
- Total Sets: 4
- Total Reps: 44
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 20.0 kgs x 12 reps
** Long Tricep Strap **
- Total Volume: 2,215 Kg
- Total Sets: 3
- Total Reps: 32
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 67.5 kgs x 10 reps
** V-Bar Push Down **
- Total Volume: 1,225.6 Kg
- Total Sets: 3
- Total Reps: 32
- 38.3 kgs x 10 reps
- 38.3 kgs x 10 reps
- 38.3 kgs x 12 reps
** Seated Dip **
- Total Volume: 6,600 Kg
- Total Sets: 4
- Total Reps: 55
- 120.0 kgs x 15 reps
- 120.0 kgs x 15 reps
- 120.0 kgs x 13 reps
- 120.0 kgs x 12 reps
** Dumbbell Hammer Curl **
- Total Volume: 725 Kg
- Total Sets: 3
- Total Reps: 30
- 25.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 22.5 kgs x 10 reps
** Incline Dumbbell Curl **
- Total Volume: 475 Kg
- Total Sets: 3
- Total Reps: 30
- 17.5 kgs x 10 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 10 reps
** Barbell Curl **
- Total Volume: 1,280 Kg
- Total Sets: 3
- Total Reps: 32
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 12 reps
** Running (Treadmill) **
- Total Sets: 1
- 05:00
Attachments
Bros, whatever you're doing is certainly working. You look like a tank.
@Ronnie23 awesome update man. A lot of good training and lifts. Can definitely tell your physique you’re killing it.
Sponsered by the best @Sassy's Pharmaceuticals @Sassy Rep
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
Less than 5 weeks now until I step on stage again. I got some tough competition so will give it my best but hoping to be 4-5kg or 10 pounds heavier. Weight was 104.5kg this morning.
Training, eating and sleep has been good. Still only getting 5ish hours sleep but thats being depleted and low body fat for you.
I relaxed on the diet last few days because my weight was running away from me and I started looking like a runner and not a bodybuilder haha.
Peds:
400mg Primo E
600mg Mast E
750mg Test E
200mg Tren E
No GH
3mg Reta
500mcg Cagrilintide
25mcg T3 and 100mcg T4
I'm learning more and more its about being consistent and also having great genetics more than anything in this sport. You can take whatever you want but there are still freaks out there that will take 1/3rd what youre on and will blow you away on stage. Its like any sport really haha.
Here's some training logs:
Friday 27th February 2026
** Plate Loaded Shoulder Press **
- Total Volume: 3,680 Kg
- Total Sets: 3
- Total Reps: 30
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 130.0 kgs x 8 reps [PR]
** Plate Loaded Seated Chest Press **
- Total Volume: 4,000 Kg
- Total Sets: 3
- Total Reps: 30
- 120.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
** Pectoral Fly Machine **
- Total Volume: 3,630 Kg
- Total Sets: 3
- Total Reps: 33
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
- 110.0 kgs x 10 reps
** Incline Barbell Bench Press **
- Total Volume: 4,390 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 9 reps
** Lateral Dumbbell Raise **
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 34
- 17.5 kgs x 12 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps
** Front Dumbbell Raise **
- Total Volume: 550 Kg
- Total Sets: 3
- Total Reps: 30
- 20.0 kgs x 10 reps [PR]
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
** Walking **
- Total Sets: 1
- 40:00
Saturday 28th February 2026
** Seated Leg Curl Machine **
- Total Volume: 2,928 Kg
- Total Sets: 3
- Total Reps: 32
- 91.5 kgs x 12 reps
- 91.5 kgs x 10 reps
- 91.5 kgs x 10 reps
** Split Leg Press **
- Total Volume: 2,560 Kg
- Total Sets: 3
- Total Reps: 32
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
** Bulgarian Split Squat **
- Total Volume: 625 Kg
- Total Sets: 3
- Total Reps: 28
- 17.5 kgs x 10 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 10 reps
** Lying Leg Curl Machine **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 36
- 80.0 kgs x 12 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps
** Leg Extension Machine **
- Total Volume: 3,020 Kg
- Total Sets: 4
- Total Reps: 44
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 8 reps
** Standing Calf Raise Machine **
- Total Volume: 6,650 Kg
- Total Sets: 3
- Total Reps: 35
- 190.0 kgs x 12 reps
- 190.0 kgs x 12 reps
- 190.0 kgs x 11 reps
** Walking **
- Total Sets: 1
- 40:00
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
Less than 5 weeks now until I step on stage again. I got some tough competition so will give it my best but hoping to be 4-5kg or 10 pounds heavier. Weight was 104.5kg this morning.
Training, eating and sleep has been good. Still only getting 5ish hours sleep but thats being depleted and low body fat for you.
I relaxed on the diet last few days because my weight was running away from me and I started looking like a runner and not a bodybuilder haha.
Peds:
400mg Primo E
600mg Mast E
750mg Test E
200mg Tren E
No GH
3mg Reta
500mcg Cagrilintide
25mcg T3 and 100mcg T4
I'm learning more and more its about being consistent and also having great genetics more than anything in this sport. You can take whatever you want but there are still freaks out there that will take 1/3rd what youre on and will blow you away on stage. Its like any sport really haha.
Here's some training logs:
Friday 27th February 2026
** Plate Loaded Shoulder Press **
- Total Volume: 3,680 Kg
- Total Sets: 3
- Total Reps: 30
- 120.0 kgs x 12 reps
- 120.0 kgs x 10 reps
- 130.0 kgs x 8 reps [PR]
** Plate Loaded Seated Chest Press **
- Total Volume: 4,000 Kg
- Total Sets: 3
- Total Reps: 30
- 120.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
** Pectoral Fly Machine **
- Total Volume: 3,630 Kg
- Total Sets: 3
- Total Reps: 33
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
- 110.0 kgs x 10 reps
** Incline Barbell Bench Press **
- Total Volume: 4,390 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 9 reps
** Lateral Dumbbell Raise **
- Total Volume: 595 Kg
- Total Sets: 3
- Total Reps: 34
- 17.5 kgs x 12 reps
- 17.5 kgs x 11 reps
- 17.5 kgs x 11 reps
** Front Dumbbell Raise **
- Total Volume: 550 Kg
- Total Sets: 3
- Total Reps: 30
- 20.0 kgs x 10 reps [PR]
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
** Walking **
- Total Sets: 1
- 40:00
Saturday 28th February 2026
** Seated Leg Curl Machine **
- Total Volume: 2,928 Kg
- Total Sets: 3
- Total Reps: 32
- 91.5 kgs x 12 reps
- 91.5 kgs x 10 reps
- 91.5 kgs x 10 reps
** Split Leg Press **
- Total Volume: 2,560 Kg
- Total Sets: 3
- Total Reps: 32
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
** Bulgarian Split Squat **
- Total Volume: 625 Kg
- Total Sets: 3
- Total Reps: 28
- 17.5 kgs x 10 reps
- 25.0 kgs x 8 reps
- 25.0 kgs x 10 reps
** Lying Leg Curl Machine **
- Total Volume: 3,000 Kg
- Total Sets: 3
- Total Reps: 36
- 80.0 kgs x 12 reps
- 85.0 kgs x 12 reps
- 85.0 kgs x 12 reps
** Leg Extension Machine **
- Total Volume: 3,020 Kg
- Total Sets: 4
- Total Reps: 44
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 8 reps
** Standing Calf Raise Machine **
- Total Volume: 6,650 Kg
- Total Sets: 3
- Total Reps: 35
- 190.0 kgs x 12 reps
- 190.0 kgs x 12 reps
- 190.0 kgs x 11 reps
** Walking **
- Total Sets: 1
- 40:00
Attachments
Thank you! Im trying my best to stay consistent and keep ticking my boxes daily.
Hope your training is going well.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
leg and abs shots perfect really tight
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
Bros, I tell the truth.
Awesome update mate.
Its funny, you don't see genetics mentioned much. I think it's important to not let it prevent you from pushing as far as you can (eg newbies train like shit for 6 months and blame genetics for no gains). While also understanding that it is one of the most important things, particularly for the upper echelon.
Those two workouts look perfect for me in terms of exercise number and selection. Love the leg curls before the leg press.
You're looking really good mate. Man your quads are popping now that you're getting diced!
Good morning/evening everyone!
Once again want to thank my amazing sponsor @Sassy's Pharmaceuticals @Sassy Rep .
Hes been the best sponsor i could ask for.
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
I woke up slightly heavier then usual which im not mad about 107kg. I've felt quite depleted recently and looking stringy. My sleep was amazing last night got a solid 6 hours which I really needed. I think the more food I get in the less Cortisol I have which helps keep my body fresh and training to a high standard.
I've dropped the Tren E to 100mg a week. I think this has helped with sleep too. So its test, tren, mast, primo, t3, t4, reta and cagrilintide currently. Im running 5iu hgh every other day. I also this adding back in hgh has helped with deep sleep.
I've dropped to 4 meals a day but they are rather big.
Meal 1: 80g oats, 2 scoops wpc, 1 banana and 100g berries
Meal 2 and 3: 200g chicken , mixed veggies and 300g rice
Meal 4 same as meal 1 or swap for rice flour.
Here's some training logs. Got a great leg day in today. Hope everyone has an amazing week! Let me know how its going for you in the comments section.
Tuesday 3rd March 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 3,600 Kg
- Total Sets: 3
- Total Reps: 32
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 120.0 kgs x 8 reps
** Panatta Super Deltoid Press **
- Total Volume: 4,400 Kg
- Total Sets: 4
- Total Reps: 47
- 80.0 kgs x 15 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Rear Delt Cable Fly **
- Total Volume: 384.2 Kg
- Total Sets: 3
- Total Reps: 34
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 12 reps
- 11.3 kgs x 10 reps
** Cable Seated Press **
- Total Volume: 1,065.6 Kg
- Total Sets: 3
- Total Reps: 32
- 33.3 kgs x 12 reps [PR]
- 33.3 kgs x 10 reps
- 33.3 kgs x 10 reps
** Standing Multi Flight Machine **
- Total Volume: 1,855 Kg
- Total Sets: 4
- Total Reps: 52
- 25.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
** Standing Barbell Shrug **
- Total Volume: 4,480 Kg
- Total Sets: 3
- Total Reps: 32
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 12 reps
** Cable Crossover **
- Total Volume: 1,925 Kg
- Total Sets: 4
- Total Reps: 55
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 13 reps
- 35.0 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 35:00
Wednesday 4th March 2026
** Seated Leg Curl Machine **
- Total Volume: 2,848 Kg
- Total Sets: 3
- Total Reps: 32
- 89.0 kgs x 12 reps
- 89.0 kgs x 10 reps
- 89.0 kgs x 10 reps
** Leg Press **
- Total Volume: 7,920 Kg
- Total Sets: 4
- Total Reps: 36
- 220.0 kgs x 10 reps
- 220.0 kgs x 10 reps
- 220.0 kgs x 8 reps
- 220.0 kgs x 8 reps
** Belt Squat **
- Total Volume: 2,400 Kg
- Total Sets: 4
- Total Reps: 32
- 80.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 60.0 kgs x 8 reps
** Cybex Hack Squats **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
** Lying Leg Curl Machine **
- Total Volume: 2,560 Kg
- Total Sets: 3
- Total Reps: 32
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 9,000 Kg
- Total Sets: 4
- Total Reps: 48
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 190.0 kgs x 12 reps
- 190.0 kgs x 12 reps
** Donkey Calf Raise **
- Total Volume: 4,080 Kg
- Total Sets: 3
- Total Reps: 34
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
** Hip Adductor **
- Total Volume: 2,595 Kg
- Total Sets: 3
- Total Reps: 39
- 70.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps [PR]
** Hip Abductor **
- Total Volume: 2,496 Kg
- Total Sets: 3
- Total Reps: 36
- 68.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
** Walking **
- Total Sets: 1
- 30:00
Once again want to thank my amazing sponsor @Sassy's Pharmaceuticals @Sassy Rep .
Hes been the best sponsor i could ask for.
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
I woke up slightly heavier then usual which im not mad about 107kg. I've felt quite depleted recently and looking stringy. My sleep was amazing last night got a solid 6 hours which I really needed. I think the more food I get in the less Cortisol I have which helps keep my body fresh and training to a high standard.
I've dropped the Tren E to 100mg a week. I think this has helped with sleep too. So its test, tren, mast, primo, t3, t4, reta and cagrilintide currently. Im running 5iu hgh every other day. I also this adding back in hgh has helped with deep sleep.
I've dropped to 4 meals a day but they are rather big.
Meal 1: 80g oats, 2 scoops wpc, 1 banana and 100g berries
Meal 2 and 3: 200g chicken , mixed veggies and 300g rice
Meal 4 same as meal 1 or swap for rice flour.
Here's some training logs. Got a great leg day in today. Hope everyone has an amazing week! Let me know how its going for you in the comments section.
Tuesday 3rd March 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 3,600 Kg
- Total Sets: 3
- Total Reps: 32
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 120.0 kgs x 8 reps
** Panatta Super Deltoid Press **
- Total Volume: 4,400 Kg
- Total Sets: 4
- Total Reps: 47
- 80.0 kgs x 15 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
** Rear Delt Cable Fly **
- Total Volume: 384.2 Kg
- Total Sets: 3
- Total Reps: 34
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 12 reps
- 11.3 kgs x 10 reps
** Cable Seated Press **
- Total Volume: 1,065.6 Kg
- Total Sets: 3
- Total Reps: 32
- 33.3 kgs x 12 reps [PR]
- 33.3 kgs x 10 reps
- 33.3 kgs x 10 reps
** Standing Multi Flight Machine **
- Total Volume: 1,855 Kg
- Total Sets: 4
- Total Reps: 52
- 25.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps
** Standing Barbell Shrug **
- Total Volume: 4,480 Kg
- Total Sets: 3
- Total Reps: 32
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 12 reps
** Cable Crossover **
- Total Volume: 1,925 Kg
- Total Sets: 4
- Total Reps: 55
- 35.0 kgs x 15 reps
- 35.0 kgs x 15 reps
- 35.0 kgs x 13 reps
- 35.0 kgs x 12 reps
** Running (Outdoor) **
- Total Sets: 1
- 35:00
Wednesday 4th March 2026
** Seated Leg Curl Machine **
- Total Volume: 2,848 Kg
- Total Sets: 3
- Total Reps: 32
- 89.0 kgs x 12 reps
- 89.0 kgs x 10 reps
- 89.0 kgs x 10 reps
** Leg Press **
- Total Volume: 7,920 Kg
- Total Sets: 4
- Total Reps: 36
- 220.0 kgs x 10 reps
- 220.0 kgs x 10 reps
- 220.0 kgs x 8 reps
- 220.0 kgs x 8 reps
** Belt Squat **
- Total Volume: 2,400 Kg
- Total Sets: 4
- Total Reps: 32
- 80.0 kgs x 10 reps
- 80.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 60.0 kgs x 8 reps
** Cybex Hack Squats **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
** Lying Leg Curl Machine **
- Total Volume: 2,560 Kg
- Total Sets: 3
- Total Reps: 32
- 80.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 9,000 Kg
- Total Sets: 4
- Total Reps: 48
- 185.0 kgs x 12 reps
- 185.0 kgs x 12 reps
- 190.0 kgs x 12 reps
- 190.0 kgs x 12 reps
** Donkey Calf Raise **
- Total Volume: 4,080 Kg
- Total Sets: 3
- Total Reps: 34
- 120.0 kgs x 10 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps
** Hip Adductor **
- Total Volume: 2,595 Kg
- Total Sets: 3
- Total Reps: 39
- 70.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 65.0 kgs x 15 reps [PR]
** Hip Abductor **
- Total Volume: 2,496 Kg
- Total Sets: 3
- Total Reps: 36
- 68.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
** Walking **
- Total Sets: 1
- 30:00
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Solid abs and strong legs
80 kg belt squat I like that, your back fine? @Ronnie23 @BeMe @Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
Sponsored by @Sassy's Pharmaceuticals @Sassy Rep , truly the best in the game
Good morning/night wherever you are in the world.
I woke up 109kg flat nearly saw 108.9 which is exciting. Looking in the mirror I am very happy with this look. I still think 104-105kg would be my best look. If I keep digging further im worried ill be sacrificing muscle. Please tell me your opinions from the pics uploaded haha.
Supplements:
Test E 1000mg
Mast E 600mg
DHB 100mg
7iu hgh
80mcg clen on low days
Training has been great. No major injuries or niggles stopping me from training hard. Sleep is suffering. 5 hours a night is normal for me now. Now im on leave ill get some naps in during the day though too.
8 weeks out now and im happy to cruise at this weight until about 3-4 weeks when I can dig a bit further.
Hope everyones having a great week and is smashing those gym goals.
Tuesday 3rd February 2026
** Lat Pulldown **
- Total Volume: 3,340 Kg
- Total Sets: 3
- Total Reps: 32
- 100.0 kgs x 12 reps
- 107.0 kgs x 10 reps
- 107.0 kgs x 10 reps
** Chest Supported Row **
- Total Volume: 4,000 Kg
- Total Sets: 4
- Total Reps: 40
- 100.0 kgs x 11 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 9 reps
** Iso Lateral Front Pulldown **
- Total Volume: 6,030 Kg
- Total Sets: 5
- Total Reps: 58
- 100.0 kgs x 11 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 11 reps
** Iso-lateral D.Y Row **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 30
- 50.0 kgs x 12 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps
** Booty Builder Hyperextension **
- Total Volume: 6,858 Kg
- Total Sets: 4
- Total Reps: 42
- 159.0 kgs x 12 reps [PR]
- 159.0 kgs x 12 reps
- 169.0 kgs x 10 reps [PR]
- 169.0 kgs x 8 reps
Wednesday 4th February 2026
** Smith Machine Incline Barbell Benchpress **
- Total Volume: 5,600 Kg
- Total Sets: 4
- Total Reps: 44
- 120.0 kgs x 12 reps
- 130.0 kgs x 12 reps [PR]
- 130.0 kgs x 10 reps
- 130.0 kgs x 10 reps
** Flat Dumbbell Bench Press **
- Total Volume: 2,310 Kg
- Total Sets: 4
- Total Reps: 40
- 60.0 kgs x 12 reps [PR]
- 60.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 8 reps
** Pectoral Fly Machine **
- Total Volume: 4,840 Kg
- Total Sets: 4
- Total Reps: 44
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
- 110.0 kgs x 10 reps
** Hammer Strength Triceps Extension Machine **
- Total Volume: 3,998 Kg
- Total Sets: 4
- Total Reps: 44
- 81.0 kgs x 13 reps [PR]
- 95.0 kgs x 11 reps [PR]
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
** Cable Cross Tricep Pushdown **
- Total Volume: 805.8 Kg
- Total Sets: 4
- Total Reps: 51
- 15.8 kgs x 15 reps
- 15.8 kgs x 13 reps
- 15.8 kgs x 12 reps
- 15.8 kgs x 11 reps
** Weighted Dips **
- Total Volume: 0 Kg
- Total Sets: 4
- Total Reps: 55
- 15 reps
- 15 reps
- 13 reps
- 12 reps
Thursday 5th February 2026
** Hip Adductor **
- Total Volume: 3,150 Kg
- Total Sets: 4
- Total Reps: 45
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
** Hip Abductor **
- Total Volume: 3,060 Kg
- Total Sets: 4
- Total Reps: 45
- 68.0 kgs x 12 reps
- 68.0 kgs x 12 reps
- 68.0 kgs x 11 reps
- 68.0 kgs x 10 reps
** Seated Leg Curl Machine **
- Total Volume: 3,649 Kg
- Total Sets: 4
- Total Reps: 41
- 89.0 kgs x 10 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 11 reps
- 89.0 kgs x 9 reps
** Leg Press **
- Total Volume: 10,280 Kg
- Total Sets: 4
- Total Reps: 44
- 200.0 kgs x 12 reps
- 240.0 kgs x 12 reps
- 240.0 kgs x 10 reps
- 260.0 kgs x 10 reps
** Smith Machine Squat **
- Total Volume: 4,460 Kg
- Total Sets: 4
- Total Reps: 41
- 100.0 kgs x 12 reps
- 100.0 kgs x 11 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 8 reps
** Leg Extension Machine **
- Total Volume: 2,890 Kg
- Total Sets: 4
- Total Reps: 43
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps
** Lying Leg Curl Machine **
- Total Volume: 3,160 Kg
- Total Sets: 4
- Total Reps: 46
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 10 reps
** Standing Calf Raise Machine **
- Total Volume: 5,780 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps
- 210.0 kgs x 10 reps
- 210.0 kgs x 8 reps
** Glute Kickbacks Machine **
- Total Volume: 1,800 Kg
- Total Sets: 4
- Total Reps: 38
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 8 reps
** Sauna **
- Total Sets: 1
- 20:00
Always on point with everything brother
Nice leg workout mate. Love the belt squats hey.
Yes, I think I might use it more often. Everytime I get under the squat rack these days I seem to pull a muscle haha.
Sponsered by the best @Sassy's Pharmaceuticals @Sassy Rep
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
Hey everyone!
Its the weekend where i am, just had a great shoulder and bicep workout. Less than 4 weeks time until my competition. Classic physique. Woke up after very little sleep 106kg. Looking forward to rest day tomorrow I have trained too much this week and im starting to get niggles and pains.
My cycle:
3ml Test
3ml Mast E
1ml Tren E
2ml Primo E
6iu hgh eod
3mg Reta
0.5mg cagrilintide
t3 and t4
4 meals a day still.
chicken or lean meat and rice and veggies x2
Oats or rice flour with wpc x2
ocassionaly swap out for high protein yoghart. Nothing fancy.
Ill post start of next week with game plan going into last 4 weeks. Have a great day.
Saturday 7th March 2026
** Plate Loaded Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 3
- Total Reps: 34
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
** Lateral Dumbbell Raise **
- Total Volume: 810 Kg
- Total Sets: 4
- Total Reps: 40
- 17.5 kgs x 12 reps
- 25.0 kgs x 8 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Barbell Upright Row **
- Total Volume: 1,850 Kg
- Total Sets: 3
- Total Reps: 37
- 50.0 kgs x 15 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
** Standing Barbell Shrug **
- 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
** Rear Delt Cable Fly **
- Total Volume: 384.2 Kg
- Total Sets: 3
- Total Reps: 34
- 11.3 kgs x 12 reps
- 11.3 kgs x 12 reps
- 11.3 kgs x 10 reps
** Cable Straight-Bar Curl **
- Total Volume: 1,164 Kg
- Total Sets: 3
- Total Reps: 30
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 41.3 kgs x 10 reps [PR]
** High Cable Curl **
- Total Volume: 459 Kg
- Total Sets: 3
- Total Reps: 34
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 10 reps
** Seated Machine Curl **
- Total Volume: 2,400 Kg
- Total Sets: 3
- Total Reps: 36
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
** Walking **
- Total Sets: 1
- 30:00
Check out his new website https://sassypharma.is/
Use code AF5735 for 5% off.
Hey everyone!
Its the weekend where i am, just had a great shoulder and bicep workout. Less than 4 weeks time until my competition. Classic physique. Woke up after very little sleep 106kg. Looking forward to rest day tomorrow I have trained too much this week and im starting to get niggles and pains.
My cycle:
3ml Test
3ml Mast E
1ml Tren E
2ml Primo E
6iu hgh eod
3mg Reta
0.5mg cagrilintide
t3 and t4
4 meals a day still.
chicken or lean meat and rice and veggies x2
Oats or rice flour with wpc x2
ocassionaly swap out for high protein yoghart. Nothing fancy.
Ill post start of next week with game plan going into last 4 weeks. Have a great day.
Saturday 7th March 2026
** Plate Loaded Shoulder Press **
- Total Volume: 3,740 Kg
- Total Sets: 3
- Total Reps: 34
- 110.0 kgs x 12 reps
- 110.0 kgs x 12 reps
- 110.0 kgs x 10 reps
** Lateral Dumbbell Raise **
- Total Volume: 810 Kg
- Total Sets: 4
- Total Reps: 40
- 17.5 kgs x 12 reps
- 25.0 kgs x 8 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
** Barbell Upright Row **
- Total Volume: 1,850 Kg
- Total Sets: 3
- Total Reps: 37
- 50.0 kgs x 15 reps
- 50.0 kgs x 12 reps
- 50.0 kgs x 10 reps
** Standing Barbell Shrug **
- 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
** Rear Delt Cable Fly **
- Total Volume: 384.2 Kg
- Total Sets: 3
- Total Reps: 34
- 11.3 kgs x 12 reps
- 11.3 kgs x 12 reps
- 11.3 kgs x 10 reps
** Cable Straight-Bar Curl **
- Total Volume: 1,164 Kg
- Total Sets: 3
- Total Reps: 30
- 36.3 kgs x 10 reps
- 38.8 kgs x 10 reps
- 41.3 kgs x 10 reps [PR]
** High Cable Curl **
- Total Volume: 459 Kg
- Total Sets: 3
- Total Reps: 34
- 13.5 kgs x 12 reps
- 13.5 kgs x 12 reps
- 13.5 kgs x 10 reps
** Seated Machine Curl **
- Total Volume: 2,400 Kg
- Total Sets: 3
- Total Reps: 36
- 65.0 kgs x 12 reps
- 65.0 kgs x 12 reps
- 70.0 kgs x 12 reps
** Walking **
- Total Sets: 1
- 30:00
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