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Continuing my bulking cycle with Austar labs

Dave1288499 said:
Week 6 · Day 3
Wed, May 20, 2026

Lat Pulldown
Set 1 : 80 kg x 8
Set 2 : 80 kg x 8
Set 3 : 80 kg x 8
Set 4 : 80 kg x 7

Chin-Up (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Set 4 : 8 reps

Yates row
Set 1 : 88 kg x 10
Set 2 : 88 kg x 10
Set 3 : 88 kg x 10
Set 4 : 88 kg x 10

Bent Over Row (Dumbbell)
Set 1 : 51 kg x 8
Set 2 : 51 kg x 8
Set 3 : 51 kg x 8
Set 4 : 51 kg x 8

Pullover (EZ Bar)
Set 1 : 43 kg x 10
Set 2 : 43 kg x 10
Set 3 : 43 kg x 10
So here's my training for today, it looks like I was just fatigued last week. Todays training went well. Biceps were pretty tired from yesterdays workout that's why I wasn't as heavy as seen in previous posts. Took 40 mg dbol on this workout too. I didn't eat any corn today I added a couple packs of two min noodles


View attachment 233992View attachment 233993View attachment 233994
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I restocked on electrolyte supplements
 
Dave1288499 said:
Week 6 · Day 3
Wed, May 20, 2026

Lat Pulldown
Set 1 : 80 kg x 8
Set 2 : 80 kg x 8
Set 3 : 80 kg x 8
Set 4 : 80 kg x 7

Chin-Up (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Set 4 : 8 reps

Yates row
Set 1 : 88 kg x 10
Set 2 : 88 kg x 10
Set 3 : 88 kg x 10
Set 4 : 88 kg x 10

Bent Over Row (Dumbbell)
Set 1 : 51 kg x 8
Set 2 : 51 kg x 8
Set 3 : 51 kg x 8
Set 4 : 51 kg x 8

Pullover (EZ Bar)
Set 1 : 43 kg x 10
Set 2 : 43 kg x 10
Set 3 : 43 kg x 10
So here's my training for today, it looks like I was just fatigued last week. Todays training went well. Biceps were pretty tired from yesterdays workout that's why I wasn't as heavy as seen in previous posts. Took 40 mg dbol on this workout too. I didn't eat any corn today I added a couple packs of two min noodles


View attachment 233992View attachment 233993View attachment 233994
Click to expand...
brining in the mass :D nice back size!
 
Dave1288499 said:
Im pretty sure its the same thing just on a smaller scale. I can still remember being freaked out by how fast it was
Click to expand...
wow that would have been something to get a video of
 
Week 6 · Day 4
Thu, May 21, 2026
Twist press
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8
Set 4 : 31 kg x 8
Incline Chest Fly (Dumbbell)
Set 1 : 21 kg x 8
Set 2 : 21 kg x 8
Set 3 : 21 kg x 8
Dip (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Tri set
Front raise Barbell
Set 1 : 38 kg x 8
Set 2 : 38 kg x 8
Set 3 : 38 kg x 8
Set 4 : 38 kg x 8
Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8
Rear Delt Fly (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8

I got my workout in as always, today I've been a little gassy probably from the maltodextrin. Foods the same as yesterday without the cereal bowl. Sorry I'm getting tired haven't been sleeping well
 
Week 6 · Day 5
Fri, May 22, 2026

Single-Leg Leg Curl
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

Leg Extension
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Bulgarian Split Squat (Barbell)
Set 1 : 70 kg x 6
Set 2 : 70 kg x 6
Set 3 : 70 kg x 6

Squat (Barbell)
Set 1 : 190 kg x 8
Set 2 : 160 kg x 8
Set 3 : 140 kg x 8

Stiff Leg Deadlift
Set 1 : 130 kg x 8
Set 2 : 130 kg x 8
Set 3 : 130 kg x 8

So here's my workout, foods the same except I'm eating more fruit post workout. I took a pre workout because it's Friday so I can have a late night. Looks like I split skin on my leg during my workout so I went pretty hard
 
Dave1288499 said:
Week 6 · Day 5
Fri, May 22, 2026

Single-Leg Leg Curl
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

Leg Extension
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Bulgarian Split Squat (Barbell)
Set 1 : 70 kg x 6
Set 2 : 70 kg x 6
Set 3 : 70 kg x 6

Squat (Barbell)
Set 1 : 190 kg x 8
Set 2 : 160 kg x 8
Set 3 : 140 kg x 8

Stiff Leg Deadlift
Set 1 : 130 kg x 8
Set 2 : 130 kg x 8
Set 3 : 130 kg x 8

So here's my workout, foods the same except I'm eating more fruit post workout. I took a pre workout because it's Friday so I can have a late night. Looks like I split skin on my leg during my workout so I went pretty hard
Click to expand...
hit it hard again today :D strong squats 190s!
 
Dave1288499 said:
That's the plan eventually I'm going to need a power rack or cage but for now it works fine and I seem to be at the usual weights bodybuilders work at so I might bounce around here for now but raise when I need to
Click to expand...
a power rack would be awesome :D
 
Week 6 · Day 6
Sat, May 23, 2026

Flye Press
Set 1 : 41 kg x 1
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Set 4 : 36 kg x 10

Hex press
Set 1 : 21 kg x 20
Set 2 : 21 kg x 20
Set 3 : 21 kg x 20

Incline Chest Fly (Dumbbell)
Set 1 : 21 kg x 10
Set 2 : 21 kg x 10
Set 3 : 21 kg x 10

Facepull (dumbbell
Set 1 : 21 kg x 15
Set 2 : 21 kg x 15
Set 3 : 21 kg x 15

Lateral Raise (Dumbbell)
Set 1 : 11 kg x 12
Set 2 : 11 kg x 12
Set 3 : 11 kg x 12

Front raise Barbell
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12

Last workout of the week. I felt slightly fatigued from the squat drop set last night. But I got a pretty good pump. I'll post some photos of meals from the first part of the day. I had a burger today because I felt like one and I am on point all week. Tomorrow I will eat intuitively.

IMG20260523122017.webp
IMG20260523103354.webp.
 
Dave1288499 said:
Week 6 · Day 6
Sat, May 23, 2026

Flye Press
Set 1 : 41 kg x 1
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Set 4 : 36 kg x 10

Hex press
Set 1 : 21 kg x 20
Set 2 : 21 kg x 20
Set 3 : 21 kg x 20

Incline Chest Fly (Dumbbell)
Set 1 : 21 kg x 10
Set 2 : 21 kg x 10
Set 3 : 21 kg x 10

Facepull (dumbbell
Set 1 : 21 kg x 15
Set 2 : 21 kg x 15
Set 3 : 21 kg x 15

Lateral Raise (Dumbbell)
Set 1 : 11 kg x 12
Set 2 : 11 kg x 12
Set 3 : 11 kg x 12

Front raise Barbell
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12

Last workout of the week. I felt slightly fatigued from the squat drop set last night. But I got a pretty good pump. I'll post some photos of meals from the first part of the day. I had a burger today because I felt like one and I am on point all week. Tomorrow I will eat intuitively.

View attachment 235788
View attachment 235787.
Click to expand...

Dave1288499 said:
I had a quiet day at home, it's been pretty good for me to think
Click to expand...
quiet and slow is good :D eat well and rest
 
Dave1288499 said:
Yes, today is my whatever day and I might have a pizza and jam the game. I woke at 0230 feeling like I needed to drink water
Click to expand...
try a mid sleep protein shake its wild :D
 
Week 7 · Day 1
Mon, May 25, 2026

Bench Press (Dumbbell) x2 straight sets and one failure amrap
Set 1 : 41 kg x 8
Set 2 : 41 kg x 8
Set 3 : 46 kg x 8
Set 4 : 46 kg x 8
Set 5 : 36 kg x 29

Incline Bench Press (Barbell) slight incline
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Incline Bench Press (Barbell) high incline
Set 1 : 80 kg x 12
Set 2 : 80 kg x 12
Set 3 : 80 kg x 7

Rear Delt Fly (Dumbbell) +8
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 12

Seated Lateral Raise
Set 1 : 11 kg x 20
Set 2 : 11 kg x 18
Set 3 : 11 kg x 16
Set 4 : 11 kg x 14

So here's todays workout turns out I'm stronger right now than I thought, but that could be extra I'm water from the dbol and deca giving me a mechanical advantage. Or I might not be as weak as I think at times. Food was about the same. Looks like we are finally getting momentum and things are finally moving but the begining of this year wasn't as optimal as I planned. Foods the same.we are getting leaner at the same weight. Anyway its getting late for me and I'm getting tired so I'll end it here
 
Dave1288499 said:
Week 7 · Day 1
Mon, May 25, 2026

Bench Press (Dumbbell) x2 straight sets and one failure amrap
Set 1 : 41 kg x 8
Set 2 : 41 kg x 8
Set 3 : 46 kg x 8
Set 4 : 46 kg x 8
Set 5 : 36 kg x 29

Incline Bench Press (Barbell) slight incline
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Incline Bench Press (Barbell) high incline
Set 1 : 80 kg x 12
Set 2 : 80 kg x 12
Set 3 : 80 kg x 7

Rear Delt Fly (Dumbbell) +8
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 12

Seated Lateral Raise
Set 1 : 11 kg x 20
Set 2 : 11 kg x 18
Set 3 : 11 kg x 16
Set 4 : 11 kg x 14

So here's todays workout turns out I'm stronger right now than I thought, but that could be extra I'm water from the dbol and deca giving me a mechanical advantage. Or I might not be as weak as I think at times. Food was about the same. Looks like we are finally getting momentum and things are finally moving but the begining of this year wasn't as optimal as I planned. Foods the same.we are getting leaner at the same weight. Anyway its getting late for me and I'm getting tired so I'll end it here
Click to expand...
again nice volume :D pushing hard!
 
Week 7 · Day 2
Tue, May 26, 2026

High Cable Curl reverse grip
Set 1 : 20 kg x 20
Set 2 : 20 kg x 20
Set 3 : 20 kg x 20
Set 4 : 20 kg x 20

Preacher Curl (Machine)
Set 1 : 15 kg x 10
Set 2 : 15 kg x 10
Set 3 : 15 kg x 10
Set 4 : 15 kg x 10

Incline Curl (Dumbbell)
Set 1 : 11 kg x 10
Set 2 : 11 kg x 10
Set 3 : 11 kg x 10
Set 4 : 11 kg x 10

Single Arm Pushdown
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10
Supersetted with
Overhead extension single Arm Cable
Set 1 : 15 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Tricep Kickback
Set 1 : 11 kg x 8
Set 2 : 11 kg x 8
Set 3 : 11 kg x 8
Set 4 : 11 kg x 8

Reverse Pushdowns+10partials
Set 1 : 20 kg x 15
Set 2 : 20 kg x 15
Set 3 : 20 kg x 15
Set 4 : 20 kg x 15

Workout was good even though I had a mild headache, my pump was insane. Used vermicelli noodles for my meals today [that was a mistake for my food volumes]. Let me know what else I can add😀. And a fun little pump picIMG20260526200936.webp
 
Dave1288499 said:
Week 7 · Day 2
Tue, May 26, 2026

High Cable Curl reverse grip
Set 1 : 20 kg x 20
Set 2 : 20 kg x 20
Set 3 : 20 kg x 20
Set 4 : 20 kg x 20

Preacher Curl (Machine)
Set 1 : 15 kg x 10
Set 2 : 15 kg x 10
Set 3 : 15 kg x 10
Set 4 : 15 kg x 10

Incline Curl (Dumbbell)
Set 1 : 11 kg x 10
Set 2 : 11 kg x 10
Set 3 : 11 kg x 10
Set 4 : 11 kg x 10

Single Arm Pushdown
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10
Supersetted with
Overhead extension single Arm Cable
Set 1 : 15 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Tricep Kickback
Set 1 : 11 kg x 8
Set 2 : 11 kg x 8
Set 3 : 11 kg x 8
Set 4 : 11 kg x 8

Reverse Pushdowns+10partials
Set 1 : 20 kg x 15
Set 2 : 20 kg x 15
Set 3 : 20 kg x 15
Set 4 : 20 kg x 15

Workout was good even though I had a mild headache, my pump was insane. Used vermicelli noodles for my meals today [that was a mistake for my food volumes]. Let me know what else I can add😀. And a fun little pump picView attachment 237705
Click to expand...
arems are looking massive :D huge pump
 
Dave1288499 said:
Week 7 · Day 3
Wed, May 27, 2026

Single Arm Landmine Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10
Set 4 : 50 kg x 10

Rack Pull (Barbell)
Set 1 : 180 kg x 6
Set 2 : 180 kg x 6
Set 3 : 180 kg x 6
Set 4 : 180 kg x 6

Bent Over Row (Dumbbell)
Set 1 : 51 kg x 8


I cut the workout short because my spine felt sore
Click to expand...
steady rack pulls 180s wow!
 
Went for a restricted license test today........I failed sadly which has me quite upset. I changed varieties of rice today from idly to short grain white rice [damn I'm so exciting]. I was able to fix my pain around my back using a wonky single arm push up and lots of stretching throughout the day. I was at the point I couldn't turn my head to look over my shoulder. I weighed in at 88kg this morning
Week 7 · Day 4
Thu, May 28, 2026

Hex press
Set 1 : 31 kg x 10
Set 2 : 31 kg x 10
Set 3 : 31 kg x 10
Set 4 : 31 kg x 10

Dip (Bodyweight)
Set 1 : 31 reps
Set 2 : 15 reps
Set 3 : 12 reps
Supersetted with
Deficit Push Up
Set 1 : 26 reps
Set 2 : 20 reps
Set 3 : 25 reps

Front raise Barbell
Set 1 : 28 kg x 15
Set 2 : 28 kg x 15
Supersetted with
Spider crawls
Set 1 : 4kg for 1Min
Set 2 : 4kg for 1Min

Bent Lateral Raises
Set 1 : 11 kg x 25
Set 2 : 11 kg x 25
Supersetted with
Spider crawls
Set 1 : 4kg for 1Min
Set 2 : 4kg for 1Min


Messenger_creation_AB670032-A783-465E-954A-512CE34F0880.webpMessenger_creation_8B839E8F-D975-408A-BCC5-D72BC98004F1.webp
 
Dave1288499 said:
Went for a restricted license test today........I failed sadly which has me quite upset. I changed varieties of rice today from idly to short grain white rice [damn I'm so exciting]. I was able to fix my pain around my back using a wonky single arm push up and lots of stretching throughout the day. I was at the point I couldn't turn my head to look over my shoulder. I weighed in at 88kg this morning
Week 7 · Day 4
Thu, May 28, 2026

Hex press
Set 1 : 31 kg x 10
Set 2 : 31 kg x 10
Set 3 : 31 kg x 10
Set 4 : 31 kg x 10

Dip (Bodyweight)
Set 1 : 31 reps
Set 2 : 15 reps
Set 3 : 12 reps
Supersetted with
Deficit Push Up
Set 1 : 26 reps
Set 2 : 20 reps
Set 3 : 25 reps

Front raise Barbell
Set 1 : 28 kg x 15
Set 2 : 28 kg x 15
Supersetted with
Spider crawls
Set 1 : 4kg for 1Min
Set 2 : 4kg for 1Min

Bent Lateral Raises
Set 1 : 11 kg x 25
Set 2 : 11 kg x 25
Supersetted with
Spider crawls
Set 1 : 4kg for 1Min
Set 2 : 4kg for 1Min


View attachment 238869View attachment 238870
Click to expand...
restricted license what is this? not sure about it

but training is hardcore :D staying high
 
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
 
Dave1288499 said:
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Click to expand...
going hardcore with legs :D love the squats pushed it to 190 wow!
 
Dave1288499 said:
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Click to expand...
@Dave1288499 my man, that's what I like to see. This is a great workout. Nice finish on those squats.
 
Dave1288499 said:
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Click to expand...
Bros, hell of a job on this. The leg training looks pretty strong. You are unstoppable and you are a beast. @Dave1288499
 
Dave1288499 said:
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Click to expand...
You're looking good ..Good job on the leg training. @Dave1288499 I don't see too many people doing lunges.
 
Dave1288499 said:
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Click to expand...
Slow and steady. Few pounds a year does the trick
 
Dave1288499 said:
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Click to expand...
@Dave1288499 excellent work man. The leg training looks fantastic. I like the lunges and I like the squats as well.
 
Dave1288499 said:
Here's last night's workout. I've concluded it doesn't matter what I do I'm still skinny. So I'm just going to push and if something breaks it breaks. My sleep is improving, libedo is high (so yeah individual response is a thing maybe manage estrogens) foods the same except I had a little bit of chocolate last night. I think I'm going to stop adjusting and keep it the same, which is what I did as the scale moved im up a kg. Playing DND with friends today but will be on diet.
Week 7 · Day 5
Fri, May 29, 2026

Single-Leg Leg Curl
Set 1 : 15 kg x 20 warm up
Set 2 : 20 kg x 20 warm up
Set 3 : 25 kg x 15warm up
Set 4 : 30 kg x 8 feeder
Set 5 : 35 kg x 6 feeder
Set 6 : 40 kg x 15
Set 7 : 45 kg x 12
Set 8 : 50 kg x 10+8 forced reps

Squat (Barbell) (drop set of death followed by amrap)
Set 1 : 190 kg x 8
Set 2 : 150 kg x 8
Set 3 : 100 kg x 31
Set 4 : 100 kg x 35

Lunge (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Goblet Squat
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
Click to expand...
I'm a huge fan of this style of training and I like the single-leg leg curl. It prevents cheating that way. @Dave1288499
 
I'm in a city visiting family so I have gym access rn which is fun. Food is the same as always
Week 7 · Day 6
Mon, Jun 1, 2026

Incline Bench Press (Dumbbell)
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 42.5 kg x 8
Set 4 : 35 kg x 5
Set 5 : 30 kg x 5+4 bottom partials

Incline Chest Fly (Dumbbell)
Set 1 : 15 kg x 10
Set 2 : 20 kg x 10
Set 3 : 22.5 kg x 10

Incline Bench Press (Barbell)
Set 1 : 100 kg x 6
Set 2 : 102.5 kg x 4
Set 3 : 95 kg x 6

Chest Fly (Machine)
Set 1 : 30 kg x 12
Set 2 : 35 kg x 12
Set 3 : 35 kg x 15+9 bottom partials

Reverse Pec Deck
Set 1 : 15 kg x 15
Set 2 : 15 kg x 15
Set 3 : 15 kg x 15
Set 4 : 15 kg x 15

Seated Lateral Raise
Set 1 : 15 kg x 12
Set 2 : 15 kg x 12
Set 3 : 15 kg x 12
Set 4 : 15 kg x 12
 
Dave1288499 said:
I'm in a city visiting family so I have gym access rn which is fun. Food is the same as always
Week 7 · Day 6
Mon, Jun 1, 2026

Incline Bench Press (Dumbbell)
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 42.5 kg x 8
Set 4 : 35 kg x 5
Set 5 : 30 kg x 5+4 bottom partials

Incline Chest Fly (Dumbbell)
Set 1 : 15 kg x 10
Set 2 : 20 kg x 10
Set 3 : 22.5 kg x 10

Incline Bench Press (Barbell)
Set 1 : 100 kg x 6
Set 2 : 102.5 kg x 4
Set 3 : 95 kg x 6

Chest Fly (Machine)
Set 1 : 30 kg x 12
Set 2 : 35 kg x 12
Set 3 : 35 kg x 15+9 bottom partials

Reverse Pec Deck
Set 1 : 15 kg x 15
Set 2 : 15 kg x 15
Set 3 : 15 kg x 15
Set 4 : 15 kg x 15

Seated Lateral Raise
Set 1 : 15 kg x 12
Set 2 : 15 kg x 12
Set 3 : 15 kg x 12
Set 4 : 15 kg x 12
Click to expand...
@Dave1288499 Volume looks good....amazing update.....
 
Dave1288499 said:
I'm in a city visiting family so I have gym access rn which is fun. Food is the same as always
Week 7 · Day 6
Mon, Jun 1, 2026

Incline Bench Press (Dumbbell)
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 42.5 kg x 8
Set 4 : 35 kg x 5
Set 5 : 30 kg x 5+4 bottom partials

Incline Chest Fly (Dumbbell)
Set 1 : 15 kg x 10
Set 2 : 20 kg x 10
Set 3 : 22.5 kg x 10

Incline Bench Press (Barbell)
Set 1 : 100 kg x 6
Set 2 : 102.5 kg x 4
Set 3 : 95 kg x 6

Chest Fly (Machine)
Set 1 : 30 kg x 12
Set 2 : 35 kg x 12
Set 3 : 35 kg x 15+9 bottom partials

Reverse Pec Deck
Set 1 : 15 kg x 15
Set 2 : 15 kg x 15
Set 3 : 15 kg x 15
Set 4 : 15 kg x 15

Seated Lateral Raise
Set 1 : 15 kg x 12
Set 2 : 15 kg x 12
Set 3 : 15 kg x 12
Set 4 : 15 kg x 12
Click to expand...
going hard on the bench :D
 
Here's my workout from today, food was 691g rice [dry weight]. Some lasagna thingy with some vege and sweet potato. Workout was good, I had an insane pump. I went for a walk in the red woods in rotaz today with my aunt
Week 8 · Day 2
Tue, Jun 2, 2026

Bicep Curl (EZ Bar) 3 sec negative
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10

Spider Curl
Set 1 : 15 kg x 10
Set 2 : 15 kg x 10
Set 3 : 15 kg x 10
Set 4 : 15 kg x 10

Hammer Curl (Dumbbell) 3 sec negative
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Tricep Rope Push Down (Cable)
Set 1 : 78 kg x 15
Set 2 : 87 kg x 12
Set 3 : 60 kg x 12
Set 4 : 78 kg x 10

Tricep Pushdowns individual handles
Set 1 : 36 kg x 15
Set 2 : 36 kg x 15
Set 3 : 36 kg x 15
Set 4 : 36 kg x 15

Decline Skull Crusher (Dumbbell)
Set 1 : 20 kg x 12
Set 2 : 20 kg x 12
Set 3 : 15 kg x 12
Set 4 : 20 kg x 12
IMG20260602142012.webp
 
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