Approved Log Training Nutrition Life Recomp Journal

[Tankie]

Quote of the day from my wife:
“You’re really going to choose muscles over hair” what do you say to that .

Rough day in the gym for me dealing with the sciatica. Workout was good but cardio hurt. Leg/ass still hurts at this moment.

5/13/26
Macros: Trying to cut back just ain’t happening as easy as I thought.

2951 cals
261 P
275 C
88 F

Cardio
20mins 3.3 @ 13% incline

Pull-ups 22, 20, 16, 16, 10
Bent over rows pro 12@150, 11@150, 20@125
Behind back shrugs 15@175, 15@175, 17@175
Chest supported rows 15@45’s 20@40’s, 17@35’s,
Db shrugs 20@90, 17@100, 15@120
DB Hammer curls 11@30’s, 20@25’s, 25@20’s
Str bar spider curls 15@40, 20@30, 25@20

60mins

Cardio
20mins 3.3 @ 15%incline

 

[LevButlerov]

Quote of the day from my wife:
“You’re really going to choose muscles over hair” what do you say to that .

Rough day in the gym for me dealing with the sciatica. Workout was good but cardio hurt. Leg/ass still hurts at this moment.

5/13/26
Macros: Trying to cut back just ain’t happening as easy as I thought.

2951 cals
261 P
275 C
88 F

Cardio
20mins 3.3 @ 13% incline

Pull-ups 22, 20, 16, 16, 10
Bent over rows pro 12@150, 11@150, 20@125
Behind back shrugs 15@175, 15@175, 17@175
Chest supported rows 15@45’s 20@40’s, 17@35’s,
Db shrugs 20@90, 17@100, 15@120
DB Hammer curls 11@30’s, 20@25’s, 25@20’s
Str bar spider curls 15@40, 20@30, 25@20

60mins

Cardio
20mins 3.3 @ 15%incline

sciatica not good can you get deep tissue massage on it and foam roll? @Tankie

on the hair what did you decide?

 

[Tankie]

sciatica not good can you get deep tissue massage on it and foam roll? @Tankie

on the hair what did you decide?

I’ve been with my wife for almost 30 years, I don’t need no stinking hair lol.

Deep tissue is probably the only thing I haven’t tried. Might as well give it a try!

 

[Kopite67]

Quote of the day from my wife:
“You’re really going to choose muscles over hair” what do you say to that .

Rough day in the gym for me dealing with the sciatica. Workout was good but cardio hurt. Leg/ass still hurts at this moment.

5/13/26
Macros: Trying to cut back just ain’t happening as easy as I thought.

2951 cals
261 P
275 C
88 F

Cardio
20mins 3.3 @ 13% incline

Pull-ups 22, 20, 16, 16, 10
Bent over rows pro 12@150, 11@150, 20@125
Behind back shrugs 15@175, 15@175, 17@175
Chest supported rows 15@45’s 20@40’s, 17@35’s,
Db shrugs 20@90, 17@100, 15@120
DB Hammer curls 11@30’s, 20@25’s, 25@20’s
Str bar spider curls 15@40, 20@30, 25@20

60mins

Cardio
20mins 3.3 @ 15%incline

Sciatica absolutely sucks bro, hope that shit sorts really soon. Session would not have been pleasant.
Awesome quote
My personal response is "absolutely". Hair has been a losing battle for years though.

 

[LevButlerov]

I’ve been with my wife for almost 30 years, I don’t need no stinking hair lol.

Deep tissue is probably the only thing I haven’t tried. Might as well give it a try!

no hair joe rogan it

 

[Tankie]

Sciatica absolutely sucks bro, hope that shit sorts really soon. Session would not have been pleasant.
Awesome quote
My personal response is "absolutely". Hair has been a losing battle for years though.

Bro it wasn’t! Still didn’t do any cardio today. Thought it was best just to rest it. Hopefully tomorrow I can get back at it.

 

[Tankie]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

 

[Kopite67]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

Jesus brother, almost every exercise there will add tension to your lower back. Your a maniac

 

[LevButlerov]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

no cardio is fine and dont do planks until lower back is better @Tankie

 

[stevesmi]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

@Tankie you're doing great man. I love the different exercises you're doing. The lying leg raises and bent over reverse flys are looking on point. That's what I like to see.

 

[ceo]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

Bros, good job on this 75-minute workout and you didn't take any prisoners. I got a lot of love and respect for that. @Tankie

 

[Mobster]

Shoulder workout looks good

 

[Ulter]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

If something agitates your lower back, then that's a red flag right there. @Tankie definitely avoid them. That's a smart way to train.

 

[ROIDDERS]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

@Tankie good job man. I really enjoy reading through your log. These types of workouts look fantastic and 75 minutes is spot on.

 

[2Thick]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

Diet feeling good is a good sign. When you eat well you'll feel good and nice job hitting the shoulders a little bit. Hopefully you get back to cardio soon. @Tankie

 

[Tankie]

Good evening! I have to apologize but I’m gonna have to catch back up with everyone on the replies tomorrow. Kinda strapped on time.

Back at the cardio today - 40 mins total.

Macros
2326 cal
212 P little light
214 C
66 F

Cardio
20 mins 1.5 miles

Pushups 50, 30, 30, 30
Sm incline bench 11@175, 13@150, 17@125,
Cable crossovers 12@25’s, 15@20’s, 25@15’s
H to L cables 9@30’s 14@25’s, 20@20’s
Rope push down 19@45, 8@60, 13@50
Str bar pushdown 8@60, 12@70, 17@60
OH tri ext (bar) 10@70, 14@60, 20@50
L to H no rest 12@25’s 10@20’s, 12@15’s, 20@10’s,

65 mins

Cardio
20 mins 1.5miles

 

[Kopite67]

Good evening! I have to apologize but I’m gonna have to catch back up with everyone on the replies tomorrow. Kinda strapped on time.

Back at the cardio today - 40 mins total.

Macros
2326 cal
212 P little light
214 C
66 F

Cardio
20 mins 1.5 miles

Pushups 50, 30, 30, 30
Sm incline bench 11@175, 13@150, 17@125,
Cable crossovers 12@25’s, 15@20’s, 25@15’s
H to L cables 9@30’s 14@25’s, 20@20’s
Rope push down 19@45, 8@60, 13@50
Str bar pushdown 8@60, 12@70, 17@60
OH tri ext (bar) 10@70, 14@60, 20@50
L to H no rest 12@25’s 10@20’s, 12@15’s, 20@10’s,

65 mins

Cardio
20 mins 1.5miles

Nice update bro. Still hitting it hard and making good gains brother

 

[Tankie]

Jesus brother, almost every exercise there will add tension to your lower back. Your a maniac

I agree most exercises do. Just some are worst than others.

 

[Tankie]

no cardio is fine and dont do planks until lower back is better @Tankie

I’ll get back at them. I enjoy working the core.

 

[Tankie]

@Tankie you're doing great man. I love the different exercises you're doing. The lying leg raises and bent over reverse flys are looking on point. That's what I like to see.

Thanks bro! There ain’t a day in the gym I don’t enjoy!

 

[Tankie]

Bros, good job on this 75-minute workout and you didn't take any prisoners. I got a lot of love and respect for that. @Tankie

Hell no! All shoulders too! Felt so good lol

 

[Tankie]

Shoulder workout looks good

Thank you sir! Nothing crazy just steady week to week

 

[Tankie]

If something agitates your lower back, then that's a red flag right there. @Tankie definitely avoid them. That's a smart way to train.

Yeah it can be kinda sensitive sometimes. I usually catch it in time.

 

[Tankie]

@Tankie good job man. I really enjoy reading through your log. These types of workouts look fantastic and 75 minutes is spot on.

Thanks bro! Wish they all were that way.

 

[Tankie]

Diet feeling good is a good sign. When you eat well you'll feel good and nice job hitting the shoulders a little bit. Hopefully you get back to cardio soon. @Tankie

I’ve been pushing this whole cycle with eating, to my standards that is, so taking a small step back is nice. Don’t think I should ever be at 1500 calories again. Hell my breakfast is a 1000 I think. I feel best right around that 2000-2200 range.

 

[Tankie]

Nice update bro. Still hitting it hard and making good gains brother

Tried and true you are brother! Yeah finally dropped the 5lbs I gained while I was away what almost 3 weeks ago I think. Feels good!

 

[LevButlerov]

I’ll get back at them. I enjoy working the core.

perfect

 

[stevesmi]

Thanks bro! There ain’t a day in the gym I don’t enjoy!

good mentality to have

 

[ceo]

Hell no! All shoulders too! Felt so good lol

Bro, hell yeah, love to see that!

 

[ROIDDERS]

Thanks bro! Wish they all were that way.

Keep that iron pumping going.

 

[2Thick]

I’ve been pushing this whole cycle with eating, to my standards that is, so taking a small step back is nice. Don’t think I should ever be at 1500 calories again. Hell my breakfast is a 1000 I think. I feel best right around that 2000-2200 range.

I know man. I've been following you for a while. You are a beast.

 

[Tankie]

Good morning gents! This is my update for yesterday. Was feeling good, knocked out cardio and started kicking ass on some seated rows. over reached and felt the lower back pull. So much for a good day at the gym.

You guys know how depressing that is to waste a day? Well that’s how I felt. So here I am again at 50%.

5/16/26

Macros
2278 cals
225 P
222 C
54 F

Cardio
20 mins 1.6 miles

Seated rows 25@11512@145, 10@135 lower back pulled
Wide grip lat pull downs 15@120, 13@135, 13@105
Y cable pulldowns 10@60’s, 10@50’s, 10@40’s
Rope curls 10@55, 15@45, 20@35
Bayesian curls 10@25’s, 12@20’s, 15@15’s
Str bar cable curls 12@50, 16@40, 15@35

50 mins

 

[Ulter]

Yeah it can be kinda sensitive sometimes. I usually catch it in time.

that is good to hear boss

 

[Kopite67]

Good morning gents! This is my update for yesterday. Was feeling good, knocked out cardio and started kicking ass on some seated rows. over reached and felt the lower back pull. So much for a good day at the gym.

You guys know how depressing that is to waste a day? Well that’s how I felt. So here I am again at 50%.

5/16/26

Macros
2278 cals
225 P
222 C
54 F

Cardio
20 mins 1.6 miles

Seated rows 25@11512@145, 10@135 lower back pulled
Wide grip lat pull downs 15@120, 13@135, 13@105
Y cable pulldowns 10@60’s, 10@50’s, 10@40’s
Rope curls 10@55, 15@45, 20@35
Bayesian curls 10@25’s, 12@20’s, 15@15’s
Str bar cable curls 12@50, 16@40, 15@35

50 mins

That sucks having your lower back do that so early in a session too. Hope it heals up quickly

 

[LH5515]

Good morning gents! This is my update for yesterday. Was feeling good, knocked out cardio and started kicking ass on some seated rows. over reached and felt the lower back pull. So much for a good day at the gym.

You guys know how depressing that is to waste a day? Well that’s how I felt. So here I am again at 50%.

5/16/26

Macros
2278 cals
225 P
222 C
54 F

Cardio
20 mins 1.6 miles

Seated rows 25@11512@145, 10@135 lower back pulled
Wide grip lat pull downs 15@120, 13@135, 13@105
Y cable pulldowns 10@60’s, 10@50’s, 10@40’s
Rope curls 10@55, 15@45, 20@35
Bayesian curls 10@25’s, 12@20’s, 15@15’s
Str bar cable curls 12@50, 16@40, 15@35

50 mins

Sorry to hear about the back brother! Rest and recover, as hard as that can be sometimes not to push through.

This game is definitely a marathon

 

[LevButlerov]

Good morning gents! This is my update for yesterday. Was feeling good, knocked out cardio and started kicking ass on some seated rows. over reached and felt the lower back pull. So much for a good day at the gym.

You guys know how depressing that is to waste a day? Well that’s how I felt. So here I am again at 50%.

5/16/26

Macros
2278 cals
225 P
222 C
54 F

Cardio
20 mins 1.6 miles

Seated rows 25@11512@145, 10@135 lower back pulled
Wide grip lat pull downs 15@120, 13@135, 13@105
Y cable pulldowns 10@60’s, 10@50’s, 10@40’s
Rope curls 10@55, 15@45, 20@35
Bayesian curls 10@25’s, 12@20’s, 15@15’s
Str bar cable curls 12@50, 16@40, 15@35

50 mins

good day on training killing it on the cardio even on this day and there is no wasted days as long as you moving forward @Tankie

 

[Tankie]

Yo! Can’t keep a working man down. Nothing crazy today but I did go to the gym. It’s therapeutic for me. Tomorrow is light Monday so I should nice and primed for Tuesday.

Food porn from tonight!!!


Wife’s says to me yesterday, “why are your veins popping out on your arms, I don’t like that.” Lol.

Only gonna go one more week with the Winstrol. That will be 4 total. Give my hair a break. Other than that not feeling any body joint aches at 50mg/day.

5/17/26

Macros
2355 cals
229 P
228 C
55 F

Leg curls 15@60, 10@80, 12@70
Leg extensions 14@140, 15@120, 20@100
Cable RDLs 12@75, 15@75, 20@75
Cable rear delts 15@25, 16@20,
Cable side delts 15@15, 20@10
Sm shrugs 20@125, 20@125, 20@125
Hanging leg raises 50

65 mins

 

[Allupfromhere]

Good morning gents! This is my update for yesterday. Was feeling good, knocked out cardio and started kicking ass on some seated rows. over reached and felt the lower back pull. So much for a good day at the gym.

You guys know how depressing that is to waste a day? Well that’s how I felt. So here I am again at 50%.

5/16/26

Macros
2278 cals
225 P
222 C
54 F

Cardio
20 mins 1.6 miles

Seated rows 25@11512@145, 10@135 lower back pulled
Wide grip lat pull downs 15@120, 13@135, 13@105
Y cable pulldowns 10@60’s, 10@50’s, 10@40’s
Rope curls 10@55, 15@45, 20@35
Bayesian curls 10@25’s, 12@20’s, 15@15’s
Str bar cable curls 12@50, 16@40, 15@35

50 mins

That sucks brother and its an unfortunate part of the game sometimes with injuries.

I believe the important area alot get wrong when something happened like a particular injury it can tend to put the breaks mentally on everything we had been doing. There are going to be areas that are affected no doubt but control the controllables. Keep nutrition tight and get some good sleep too where you can. Even some light cardio if the back allows, its more not letting everything stop because of issues with one area.

Wishing you a speedy recovery brother

 

[Tankie]

That sucks having your lower back do that so early in a session too. Hope it heals up quickly

2-3 days typically brother. Kinda embarrassing hobbling around but I worked through it and finished. Never give up lol!

 

[Kopite67]

Yo! Can’t keep a working man down. Nothing crazy today but I did go to the gym. It’s therapeutic for me. Tomorrow is light Monday so I should nice and primed for Tuesday.

Food porn from tonight!!!
View attachment 232537

Wife’s says to me yesterday, “why are your veins popping out on your arms, I don’t like that.” Lol.

Only gonna go one more week with the Winstrol. That will be 4 total. Give my hair a break. Other than that not feeling any body joint aches at 50mg/day.

5/17/26

Macros
2355 cals
229 P
228 C
55 F

Leg curls 15@60, 10@80, 12@70
Leg extensions 14@140, 15@120, 20@100
Cable RDLs 12@75, 15@75, 20@75
Cable rear delts 15@25, 16@20,
Cable side delts 15@15, 20@10
Sm shrugs 20@125, 20@125, 20@125
Hanging leg raises 50

65 mins

Nice session brother, hope the back has reset itself. As for the veins popping "vascular for life baby"

 

[Tankie]

Sorry to hear about the back brother! Rest and recover, as hard as that can be sometimes not to push through.

This game is definitely a marathon

Thanks brother! It is tough at times to slow the body down.

 

[Tankie]

good day on training killing it on the cardio even on this day and there is no wasted days as long as you moving forward @Tankie

Yeah I know. I just always push for 100% effort. This is just the body saying slow down.

 

[Tankie]

That sucks brother and its an unfortunate part of the game sometimes with injuries.

I believe the important area alot get wrong when something happened like a particular injury it can tend to put the breaks mentally on everything we had been doing. There are going to be areas that are affected no doubt but control the controllables. Keep nutrition tight and get some good sleep too where you can. Even some light cardio if the back allows, its more not letting everything stop because of issues with one area.

Wishing you a speedy recovery brother

What’s up brother! I’ve mentioned pushing through it but I’d say it’s more working through it. Our body is only gonna let us do so much.

I think by working through it, I’m able to stay focused on everything you mentioned. This isn’t even a setback, could be worst. More like a speed bump. Always a pleasure hearing from you!

 

[Allupfromhere]

What’s up brother! I’ve mentioned pushing through it but I’d say it’s more working through it. Our body is only gonna let us do so much.

I think by working through it, I’m able to stay focused on everything you mentioned. This isn’t even a setback, could be worst. More like a speed bump. Always a pleasure hearing from you!

Sorry my brother i was gunning through the logs at the time and what i was meaning by my post was actually to commend you for still pushing through and doing what you can when most the time we see the majority of people putting the breaks on everything.

Perfect way to put it king, just a speed bump in the road

 

[Tankie]

Sorry my brother i was gunning through the logs at the time and what i was meaning by my post was actually to commend you for still pushing through and doing what you can when most the time we see the majority of people putting the breaks on everything.

Perfect way to put it king, just a speed bump in the road

I was following your brother. Appreciate you!

 

[LevButlerov]

Yeah I know. I just always push for 100% effort. This is just the body saying slow down.

sometimes you need to slow down

 

[ballin2504]

Still no cardio today but managed a good shoulder workout.

Diet felt good today. Would like to keep the trend but we will see.

@LevButlerov Decided to stay away from the windmill planks today cause they do agitate the lower back a bit.

5/14/26

Macros
2247 cals
222 P
214 C
59 F

Db side raises 15@15’s 10@30’s 20@25’s, 25@20’s,
Lying leg raises 200x
Bent over reverse flys 12@40’s 15@35’s, 20@30’s
Db front raises, 12@30’s, 20@25’s 25@20’s
single rear delt cable 20@20, 23@15
Single cable side delt 15@15, 15@10
Rear delt cable pulldown 15@85, 15@85, 17@85
Cable crunches 100@80

75 mins

@Tankie killer work out session man. Keep after this

 

[Tankie]

sometimes you need to slow down

Story of my life!

 

[Tankie]

@Tankie killer work out session man. Keep after this

Working on it. Had some small setbacks but think I’m back!

 

[LevButlerov]

Story of my life!

of many guys life

 

[Tankie]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

 

[Kopite67]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

Nice update on you Test adventures. 40 reps on pushdowns is sick brother

 

[Tankie]

Nice update on you Test adventures. 40 reps on pushdowns is sick brother

Thanks bro! Crashing my EQ really put me in a place I didn’t want to be with my doses. Biggest lesson out of this cycle.

For the reps, just thought I would change it up and go high reps. Probably keep it that way in the arms this week.

 

[BeMe]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

Just been catching up a bit. How'd you like the Winny bro? I just tried a 30mg dose for the first time today actually.

You're just running high test with the Winny? Other than the veins your wife hates lol...how's it been? Any tips?

 

[LevButlerov]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

going strong again carbs almost 300 and love the bench work 175s hard on incline! and 40 reps on strt bar I noticed this too, hardcore PUMP!!!! @Tankie

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[Ohdamn]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

Smart adjustments brother, great session

 

[Trenhead3cc]

High rep volume on the back end of workout with triceps. Would be pumped as

 

[HarleyGuy]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

Amazing the way you're still grinding through the "speed bump" bro. Great volume and high reps I love it. I eat the Kirkland egg whites like they're going out of style myself too

This isn’t even a setback, could be worst. More like a speed bump.

Great attitude bro! The more down I get the more I'd lean on staying focused on EVO and my training and relying on all you boys to keep me up! EVO is family

 

[Tankie]

Just been catching up a bit. How'd you like the Winny bro? I just tried a 30mg dose for the first time today actually.

You're just running high test with the Winny? Other than the veins your wife hates lol...how's it been? Any tips?

I actually like it but believe it’s thinning the hair a little. I do have it paired with Masteron so it could be a combination of the two. For the test I’m still slowly titrating down from the EQ crash. Currently 400/week. Id say because of the test levels I’m kinda not letting it work as well as it should. Higher test little water retention maybe. I’d like to run this with say 300 test.

I’d say I'm around 15% body fat and I do see the effects. If I wasn’t noticing anything I would say so. I take it pre workout sublingual. First week and a half I started at 25mg. Since then I’ve been at 50mg. This Friday will finish the 3rd week.

Why I like it… vascularity, those veins that start in the shoulders and run through to biceps like lighting yes that’s cool to me! The definition: shoulders separating from biceps, can’t see rear delt but definitely see the front delt (like a tenderloin) separated from the side delt. Right and left pec separation, yep there too.Abs are starting to pop to. Just to be clear…I’m no @Dreamer but I see it doing its thing
Lastly, it is cutting /shredding. I’m down a little over 5lbs in the last 3 weeks. Weight hasn’t really moved this whole cycle. Lowest I’ve been right now.

Im gonna go one more week and would like to jump off Want to see what the hairline does lol.

For supplements I added: Glucosamine Chondroitin Turmeric for joint support and Taurine for the muscle cramps. Both seem to be working because neither have affected me yet. I do drink about a gallon and half of water a day so that probably helps also.

Well brother you asked and got the whole spew Hope this helps!

 

[Tankie]

going strong again carbs almost 300 and love the bench work 175s hard on incline! and 40 reps on strt bar I noticed this too, hardcore PUMP!!!! @Tankie

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

Feeling really good for the most part. I workout at 5am every morning. Wake up an hour or so early to get all my all my pre workout in and to just the body firing on all cylinders. Very good state of mind I’ve been in!

 

[Tankie]

Smart adjustments brother, great session

Thanks brother, appreciate the support!

 

[Tankie]

High rep volume on the back end of workout with triceps. Would be pumped as

They were brother. I like the little change up!

 

[Tankie]

Amazing the way you're still grinding through the "speed bump" bro. Great volume and high reps I love it. I eat the Kirkland egg whites like they're going out of style myself too


Great attitude bro! The more down I get the more I'd lean on staying focused on EVO and my training and relying on all you boys to keep me up! EVO is family

My brother! You actually took the time to see what I was eating. That’s awesome! Always wondered if anyone was looking at it. Bro I eat that breakfast everyday. When you look at the macros it gives you it’s unbelievable. It’s hard to settle for anything less. Especially 1/2 - one hour after working out.

EVO is a band of brothers and sisters. I don’t know of any other forum where you can find this amount of support and love!

 

[bss]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

Are you doing 20 min cardio before and after training?

 

[Tankie]

Well all caught up on replies. Time to report out today’s achievements.

Adjusted first round of cardio today. Body weight is dropping off so I thought I would cut it back from 20 mins to 12. Just enough to get the sweat flowing but also thinking maybe saving more in the tank for the workout. Maybe, we will see how long it last!

Lastly, lower back did hold me back a little on the bent over rows. All is good though, still got 3 sets in.

5/20/26
Macros
2749 cals
269 P
262 C
60 F

5/20/26
Cardio
12 mins 1 mile

Pull-ups 26, 20, 17, 15
Bent over rows pro 12@125, 20@100, 22@100
Chest supported rows 12@45’s 15@40’s 20@35’s,
Str arm pulldown 15@55, 20@50, 30@40
Rope curls 20@40, 25@35, 30@30,
Bayesian curls 15@20’s, 20@15’s, 25@10’s
Str bar cable curls 15@40, 20@30, 45@20

60 mins

Cardio
20 mins 1.5 miles

 

[Tankie]

Are you doing 20 min cardio before and after training?

Yeah I’d say for “most” of the cycle I was. Just dialed back first cardio session today to 12 mins.

 

[bss]

Yeah I’d say for “most” of the cycle I was. Just dialed back first cardio session today to 12 mins.

yeah I was going to suggest that, so you got enough energy for the session too! The pre-cardio should be just a warm up really.

 

[Tankie]

yeah I was going to suggest that, so you got enough energy for the session too! The pre-cardio should be just a warm up really.

Yeah I have a younger brother that actually competed back in the day telling me if I have to do it, 5 mins is enough.

I’ve been so driven on this recomp that I’ve been “run Forest run” Hard to change old ways but I’m gonna slowly try and keep the 20 min cardio for the backend

 

[Kopite67]

Well all caught up on replies. Time to report out today’s achievements.

Adjusted first round of cardio today. Body weight is dropping off so I thought I would cut it back from 20 mins to 12. Just enough to get the sweat flowing but also thinking maybe saving more in the tank for the workout. Maybe, we will see how long it last!

Lastly, lower back did hold me back a little on the bent over rows. All is good though, still got 3 sets in.

5/20/26
Macros
2749 cals
269 P
262 C
60 F

5/20/26
Cardio
12 mins 1 mile

Pull-ups 26, 20, 17, 15
Bent over rows pro 12@125, 20@100, 22@100
Chest supported rows 12@45’s 15@40’s 20@35’s,
Str arm pulldown 15@55, 20@50, 30@40
Rope curls 20@40, 25@35, 30@30,
Bayesian curls 15@20’s, 20@15’s, 25@10’s
Str bar cable curls 15@40, 20@30, 45@20

60 mins

Cardio
20 mins 1.5 miles

Nice update brother. Pulling some awesome weights legend

 

[waggat]

After a couple of light days I managed to get in a full workout today! Felt so good! Tomorrow is back and bi’s so I may exercise caution.

As I work my way into week 19 I’m slowly titrating down on my test (400). Finally!!! Next time will be different for sure .

5/19

Macros
3235 cals
265 P
295 C
108 F


Cardio
20 mins 1.6 miles

Cable crossovers 25@20’s, 25@20’s, 20@20’s
Sm incline bench 10@175, 14@150, 17@125
Champagne incline press 13@45’s, 13@40’s 20@35’s
Standing DB raises 10@20’s, 15@20’s, 15@20’s
Rope pulldowns 20@35, 20@30, 20@25
Str bar pushdown 20@50, 25@40, 40@30
OH exts 20@40, 25@35, 30@30

55 mins

Cardio
20 mins 1.6 miles

Nice push workout mate! What is champagne incline press? Is that the machine brand?

Macros look spot on too.

 

[LevButlerov]

Feeling really good for the most part. I workout at 5am every morning. Wake up an hour or so early to get all my all my pre workout in and to just the body firing on all cylinders. Very good state of mind I’ve been in!

fire it hard lets do it hardcore

 

[HarleyGuy]

Well all caught up on replies. Time to report out today’s achievements.

Adjusted first round of cardio today. Body weight is dropping off so I thought I would cut it back from 20 mins to 12. Just enough to get the sweat flowing but also thinking maybe saving more in the tank for the workout. Maybe, we will see how long it last!

Lastly, lower back did hold me back a little on the bent over rows. All is good though, still got 3 sets in.

5/20/26
Macros
2749 cals
269 P
262 C
60 F

5/20/26
Cardio
12 mins 1 mile

Pull-ups 26, 20, 17, 15
Bent over rows pro 12@125, 20@100, 22@100
Chest supported rows 12@45’s 15@40’s 20@35’s,
Str arm pulldown 15@55, 20@50, 30@40
Rope curls 20@40, 25@35, 30@30,
Bayesian curls 15@20’s, 20@15’s, 25@10’s
Str bar cable curls 15@40, 20@30, 45@20

60 mins

Cardio
20 mins 1.5 miles

Love love this volume and rep ranges... major pump action here!
Cardio at the end is a great wind down, nice 20 minute heart health window here.

My brother! You actually took the time to see what I was eating.

I'm not as fast as The Entity @LevButlerov with all the logs but I do read every word and love your log bro.
The Kraft Zesty Italian is a great choice to keep the unnecessary fats low but keep the flavour maxed out too!

EVO is a band of brothers and sisters. I don’t know of any other forum where you can find this amount of support and love!

I've been on these for 25 years and there is NOT one like EVO and never has been, even our sister forums in the height of their day weren't like EVO is now. I still remember my username from 2001 but I'm not telling LOL. Only @LevButlerov knows

 

[Tankie]

Nice update brother. Pulling some awesome weights legend

Thanks big dog! Playing a little catchup you know.

 

[Tankie]

Nice push workout mate! What is champagne incline press? Is that the machine brand?

Macros look spot on too.

What’s up buddy! Champagne press is a DB exercise ment for the upper chest. I like sliding them in once a week.

Per google lol “ hold a pair of dumbbells together with a palms-in grip and press them upward at a slight angle back toward your face, forcing a deep inner-chest contraction.”

 

[Tankie]

fire it hard lets do it hardcore

about 5000 rpm

 

[Tankie]

Love love this volume and rep ranges... major pump action here!
Cardio at the end is a great wind down, nice 20 minute heart health window here.


I'm not as fast as The Entity @LevButlerov with all the logs but I do read every word and love your log bro.
The Kraft Zesty Italian is a great choice to keep the unnecessary fats low but keep the flavour maxed out too!


I've been on these for 25 years and there is NOT one like EVO and never has been, even our sister forums in the height of their day weren't like EVO is now. I still remember my username from 2001 but I'm not telling LOL. Only @LevButlerov knows

Thanks brother! Damn bro 25 years a long time. You old af .

You know I was surprised by the macros of that zesty Italian. I picked it up thinking it was gonna be loaded with sugar and fat and it actually wasn’t.

 

[Tankie]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

 

[Kopite67]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

Nice update bro. Windmill planks are brutal

 

[Tankie]

Nice update bro. Windmill planks are brutal

Thanks bro! Smh probably the hardest exercise of the day lol.

 

[LevButlerov]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

love this protein level staying steady planks back at it do them hard! though lets boost cardio pre to 20 @Tankie

 

[stevesmi]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

@Tankie nice job man. I like the different exercises that you're doing. Your work in your core is working out well.

 

[2Thick]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

Excellent job bros. I like that you're mixing in those delt cable exercises and I like that you are hitting the dumbbell side raises. @Tankie

 

[Ulter]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

Keep up the good work on this. The macros look pretty good. @Tankie I like how you're trying carbs and protein the same.

 

[Mobster]

Good stuff

 

[ceo]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

@Tankie Bros, this is another really good one. I like the cardio you're doing. 12 minutes and one mile is solid.

 

[ROIDDERS]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

Excellent job, buddy. 65 minutes of weight training and then 20 minutes of cardio (1.5 miles). That is solid. That's how you get your body in peak shape. @Tankie

 

[ballin2504]

Little shoulder and ab workout sprinkled with some cardio. Windmill planks back in action @LevButlerov

5/21/26
Macros
2696 cals
261 P
268 C
54 F

Cardio
12 mins 1 mile

Db side raises 20@25’s, 25@20’s, 40@15’s
Lying leg raises 200x
Bent over reverse flys 15@30’s, 20@25’s, 25@20’s
Db front raises 20@25’s 25@20’s 30@15’s
Shrugs 25@125, 18@175,
Windmill planks 3 sets R&L 10@15
Single rear delt cable 18@20, 20@15
Single side delt cable 10@15, 15@10

65 mins

Cardio
20 mins 1.5 miles

@Tankie macros are looking really good 261 g of protein is on point. Looks like you got a really good training session in glad to see the cardio also

 

[BeMe]

I actually like it but believe it’s thinning the hair a little. I do have it paired with Masteron so it could be a combination of the two. For the test I’m still slowly titrating down from the EQ crash. Currently 400/week. Id say because of the test levels I’m kinda not letting it work as well as it should. Higher test little water retention maybe. I’d like to run this with say 300 test.

I’d say I'm around 15% body fat and I do see the effects. If I wasn’t noticing anything I would say so. I take it pre workout sublingual. First week and a half I started at 25mg. Since then I’ve been at 50mg. This Friday will finish the 3rd week.

Why I like it… vascularity, those veins that start in the shoulders and run through to biceps like lighting yes that’s cool to me! The definition: shoulders separating from biceps, can’t see rear delt but definitely see the front delt (like a tenderloin) separated from the side delt. Right and left pec separation, yep there too.Abs are starting to pop to. Just to be clear…I’m no @Dreamer but I see it doing its thing
Lastly, it is cutting /shredding. I’m down a little over 5lbs in the last 3 weeks. Weight hasn’t really moved this whole cycle. Lowest I’ve been right now.

Im gonna go one more week and would like to jump off Want to see what the hairline does lol.

For supplements I added: Glucosamine Chondroitin Turmeric for joint support and Taurine for the muscle cramps. Both seem to be working because neither have affected me yet. I do drink about a gallon and half of water a day so that probably helps also.

Well brother you asked and got the whole spew Hope this helps!

Appreciate the detail bro. I'll be praying for your hairline lol

No mention of the joints so that's good news. They say it only gets some people. I run all the same supps all year long for the reasons you're running it now. Deal with cramping and jointly issues cuz or my work.

I started at 20mgs on Tuesday and today I took 40mgs. I trained for an hour and felt like I coulda gone for another 2hrs. Had a long ass work day too. Do you feel the same way?

Hope I get the same results as you. I'm hoping to lean out some leading into my summer cycle. I'm at 350 test right now with 2iu of GH. Keeping it simple just to see how the Winny works alone.

 

[Tankie]

Dinner!!! One slice is all I’m good for!! ATTACH]235975[/ATTACH]

 

[Kopite67]

Dinner!!! One slice is all I’m good for!! ATTACH]235975[/ATTACH]

Delicious My favourite cheat meal

 

[LevButlerov]

Dinner!!! One slice is all I’m good for!! ATTACH]235975[/ATTACH]

did you kill whole pizza?

 

[Tankie]

lets boost cardio pre to 20

12 on the front end 20 mins on the back end is feeling really good! Feels like I’m getting a little more out of the workout.

 

[Tankie]

did you kill whole pizza?

Only one slice. Little disappointed now though, protein took a hit because of it.

But hey it was good though.

 

[Tankie]

@stevesmi @Ulter @ceo @ballin2504 @2Thick @Mobster @ROIDDERS @Kopite67 @BeMe
@LevButlerov

Gonna kill a lot of birds with one stone here! All you guys are great and the support this whole cycle has been greatly appreciated. I think mobster only yelled at me once . But serious … this all takes a lot of effort not only from myself but for you guys also staying involved.

One big family here. The cycle may end but the connection and support for all will never!

 

[Tankie]

Back may have got the best of me last Saturday but I kicked its ass this week

5/23/26

Macros
2773 cals
234 P
307 C
59 F

5/23/26 Cardio
12 mins 1 mile

Wide grip lat pull downs 15@145, 15@130, 25@100
Neutral grip seated rows 10@145, 15@130, 25@100
Y cable pulldowns 15@50’s 10@60’s, 15@45’s
Close grip pulldowns 10@145, 13@130, 25@100

Rope curls 15@40 20@35, 25@30
Bayesian curls 10@20’s, 15@15’s,
Str bar cable curls 12@40, 20@35, 25@30,
32@25

65 mins

Cardio
20 mins 1.7miles

 

[Kopite67]

Back may have got the best of me last Saturday but I kicked its ass this week

5/23/26

Macros
2773 cals
234 P
307 C
59 F

5/23/26 Cardio
12 mins 1 mile

Wide grip lat pull downs 15@145, 15@130, 25@100
Neutral grip seated rows 10@145, 15@130, 25@100
Y cable pulldowns 15@50’s 10@60’s, 15@45’s
Close grip pulldowns 10@145, 13@130, 25@100

Rope curls 15@40 20@35, 25@30
Bayesian curls 10@20’s, 15@15’s,
Str bar cable curls 12@40, 20@35, 25@30,
32@25

65 mins

Cardio
20 mins 1.7miles

That is some serious poundage for reps brother. 25 a piece on pulldowns and rows is epic.
Your arm work is one major skin splitting pump fest

 

[LevButlerov]

@stevesmi @Ulter @ceo @ballin2504 @2Thick @Mobster @ROIDDERS @Kopite67 @BeMe
@LevButlerov

Gonna kill a lot of birds with one stone here! All you guys are great and the support this whole cycle has been greatly appreciated. I think mobster only yelled at me once . But serious … this all takes a lot of effort not only from myself but for you guys also staying involved.

One big family here. The cycle may end but the connection and support for all will never!

just 1 yelling from mobster is good lol love you brother

 

[LevButlerov]

Back may have got the best of me last Saturday but I kicked its ass this week

5/23/26

Macros
2773 cals
234 P
307 C
59 F

5/23/26 Cardio
12 mins 1 mile

Wide grip lat pull downs 15@145, 15@130, 25@100
Neutral grip seated rows 10@145, 15@130, 25@100
Y cable pulldowns 15@50’s 10@60’s, 15@45’s
Close grip pulldowns 10@145, 13@130, 25@100

Rope curls 15@40 20@35, 25@30
Bayesian curls 10@20’s, 15@15’s,
Str bar cable curls 12@40, 20@35, 25@30,
32@25

65 mins

Cardio
20 mins 1.7miles

macros tight today love the close grips those are perfect with curls after! @Tankie

 

[stevesmi]

Back may have got the best of me last Saturday but I kicked its ass this week

5/23/26

Macros
2773 cals
234 P
307 C
59 F

5/23/26 Cardio
12 mins 1 mile

Wide grip lat pull downs 15@145, 15@130, 25@100
Neutral grip seated rows 10@145, 15@130, 25@100
Y cable pulldowns 15@50’s 10@60’s, 15@45’s
Close grip pulldowns 10@145, 13@130, 25@100

Rope curls 15@40 20@35, 25@30
Bayesian curls 10@20’s, 15@15’s,
Str bar cable curls 12@40, 20@35, 25@30,
32@25

65 mins

Cardio
20 mins 1.7miles

@Tankie love this layout on the workouts. It all looks really nice to me. I like the wide grip lat pull downs. It's really good.

 

[Mobster]

Back may have got the best of me last Saturday but I kicked its ass this week

Mine was stiff at times. It reminds me to stretch