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Approved Log Post-Surgery Torn Pec Recovery – Testosterone Enanthate, Primobolan, and Equipoise Cycle Log
- Thread starter Ohdamn
- Start date
LevButlerov
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@Ohdamn training is on point with the crunches add some planks to thisArm pic from last night and the other from this morning.
20% body fat or higher?
work in progress
LOVE the sprints and pushing forward
and you look great, powerful body and strong arms, making progress
@Ohdamn training is on point with the crunches add some planks to this
LOVE the sprints and pushing forward
and you look great, powerful body and strong arms, making progress
Thanks for the advice! I’m trying to hold the planks a bit longer every time. Appreciate the compliments, it’s keeping me fired up!
Appreciate the insight!
Looking good bro stay on the grind!
Thanks, bro! Definitely staying focused and pushing hard.
Great to know I’m on track! I’ll be pushing even harder now to be reducing it more. Thank you!
LevButlerov
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honest I think you have a powerful enough muscle base to be on stage 1 day
Thank you for the encouragement!honest I think you have a powerful enough muscle base to be on stage 1 day
Honestly, I’ve never really thought about it, but competing on stage would be an exciting goal to work towards.
much respect on this update
the workout equipment looks sweet
the workout equipment looks sweet
Nice workCrushing it in the gym today! Got in some solid heavy bag work, and wrapped things up with a quick cardio session, 10 minute treadmill and 10 min stationary bike
Almost 1 k in 5 mins
Thanks! they’re worth the results
Much appreciated, Vadim!
Thanks, 2Thick! Definitely making the most out of the tools and routines I have
Thanks, man! Means a lot
Thanks for the feedback, Ulter. I’ll get some more pics up soon for a more accurate estimate
Thanks, Chesty!
Good information
Step by step, indeed! Appreciate it!!
Thanks, CEO! I’m pushing hard, knowing the support from you guys is right behind me!
Thanks, 25homes! That session felt great, trying to balance strength and cardio.
LevButlerov
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perfect AM thanks for the update
Upper body workout tonight
Chest Focus**
1. **Chest Press (Machine)
- **Weight:** 32 kg machine
- **Sets:** 3
- **Reps:** 12 (keep the movement slow and controlled)
- **Rest:** 60–90 seconds
2. **Incline Chest Press (Machine)
- **Weight:** 5 kg
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60–90 seconds
3. **machine fly **
- **Weight:** 18 kilos
- **Sets:** 3
- **Reps:** 15
- **Rest:** 60–90 seconds
### **Back and Shoulder Focus**
4. **Seated Rows (Neutral Grip)**
- **Weight:** 15 kg
- **Sets:** 3
- **Reps:** 10–12
- **Rest:** 60–90 seconds
5. **Lat Pulldowns (Wide Grip)**
- **Weight:** 18 kg
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60–90 seconds
6. **Dumbbell Lateral Raises**
- **Weight:** 5 kg per dumbbell
- **Sets:** 3
- **Reps:** 15
- **Rest:** 60–90 seconds
7. **Face Pulls**
- **Weight:** 10 kg
- **Sets:** 3
- **Reps:** 15
- **Rest:** 60 seconds
Arms and farmer walks
8. **Bicep Curls (Dumbbells)
- **Weight:** 10 kg per dumbbell
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60–90 seconds
9. **Tricep Pushdowns (Rope)**
- **Weight:** 15 kg
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60 seconds
10. **Standing Hammer Curls**
- **Weight:** 10 kg per dumbbell
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60 seconds
11. **Farmer’s Walk**
- **Weight:** 16 kg per kettlebell
- **Sets:** 3
- **Duration:** 60 seconds per set
- **Rest:** 60–90 seconds
Photos
(kettlebells for farmer walks, bone broth
, and the other supplements were on sale—so I figured, why not? 
)
Chest Focus**
1. **Chest Press (Machine)
- **Weight:** 32 kg machine
- **Sets:** 3
- **Reps:** 12 (keep the movement slow and controlled)
- **Rest:** 60–90 seconds
2. **Incline Chest Press (Machine)
- **Weight:** 5 kg
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60–90 seconds
3. **machine fly **
- **Weight:** 18 kilos
- **Sets:** 3
- **Reps:** 15
- **Rest:** 60–90 seconds
### **Back and Shoulder Focus**
4. **Seated Rows (Neutral Grip)**
- **Weight:** 15 kg
- **Sets:** 3
- **Reps:** 10–12
- **Rest:** 60–90 seconds
5. **Lat Pulldowns (Wide Grip)**
- **Weight:** 18 kg
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60–90 seconds
6. **Dumbbell Lateral Raises**
- **Weight:** 5 kg per dumbbell
- **Sets:** 3
- **Reps:** 15
- **Rest:** 60–90 seconds
7. **Face Pulls**
- **Weight:** 10 kg
- **Sets:** 3
- **Reps:** 15
- **Rest:** 60 seconds
Arms and farmer walks
8. **Bicep Curls (Dumbbells)
- **Weight:** 10 kg per dumbbell
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60–90 seconds
9. **Tricep Pushdowns (Rope)**
- **Weight:** 15 kg
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60 seconds
10. **Standing Hammer Curls**
- **Weight:** 10 kg per dumbbell
- **Sets:** 3
- **Reps:** 12
- **Rest:** 60 seconds
11. **Farmer’s Walk**
- **Weight:** 16 kg per kettlebell
- **Sets:** 3
- **Duration:** 60 seconds per set
- **Rest:** 60–90 seconds
Photos
(kettlebells for farmer walks, bone broth
, and the other supplements were on sale—so I figured, why not? )Attachments
Thanksperfect AM thanks for the update
You’re welcome
Ab Workout This Morning
1. Sit-ups
• 1 set of 50 reps
2. Leg Raises
• 1 set of 25 reps
3. Bicycle Crunches
• 1 set of 25 reps per side
4. Planks
• 1 set for 30 seconds to 1 minute
Completed this routine 5 times.
Also, I just ordered HGH, BPC-157, and TB-500. Here’s the plan for the upcoming cycle:
• HGH: 2 IU daily
• BPC-157: 250 mcg daily
• TB-500: 2 mg per week(split into two doses)
1. Sit-ups
• 1 set of 50 reps
2. Leg Raises
• 1 set of 25 reps
3. Bicycle Crunches
• 1 set of 25 reps per side
4. Planks
• 1 set for 30 seconds to 1 minute
Completed this routine 5 times.
Also, I just ordered HGH, BPC-157, and TB-500. Here’s the plan for the upcoming cycle:
• HGH: 2 IU daily
• BPC-157: 250 mcg daily
• TB-500: 2 mg per week(split into two doses)
Keep pushing you’ll drop fat quickly
NiceArm pic from last night and the other from this morning.
20% body fat or higher?
work in progress
LevButlerov
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@Ohdamn clean routine, I thik you're on track
the growth recovery cycle is perfect, if you have the resources, add some ostarine mk2866 25mgs ed for recovery as well
**Workout Log: Lower Body Session**
Had an intense lower body workout today, but unfortunately, I had to cut the sets in half due to time constraints.
### **Back Squats:**
- Warm-up: 2 sets of 10 reps at 100 kg.
- Working Sets: 2 sets of 8 reps at 140 kg.
### **Leg Press:**
- Warm-up: 1 set of 10 reps at 150 kg.
- Working Sets: 1 set of 20 reps at 250 kg, 1 set of 8–10 reps at 300 kg.
### **Deadlifts:**
- Warm-up: 3 sets of 10 reps at 100 kg.
### **Walking Lunges:**
- 2 sets of 12 reps per leg with 20 kg dumbbells.
### **Leg Extensions:**
- Warm-up: 1 set of 10 reps at 70 kg.
- Working Sets: 2 sets of 10 reps at 100 kg.
Super sets
### **Seated Leg Curls:**
- Warm-up: 1 set of 10 reps at 60 kg.
- Working Sets: 1 set of 10 reps at 100 kg, 1 set of 10 reps at 80 kg.
### **Standing Calf Raises:**
- 2 sets of 15 reps with 120 kg.
Overall, I’m happy with the intensity I maintained, even with fewer sets.
Photos:
140 kg squats, 300 kg leg press, 100 kg deadlifts, 20 kg lunges. Leg extension machine is finally fixed! Finished off with seated leg curls and calf raises. Almost post-workout quad shot
Swimming tonight
Had an intense lower body workout today, but unfortunately, I had to cut the sets in half due to time constraints.
### **Back Squats:**
- Warm-up: 2 sets of 10 reps at 100 kg.
- Working Sets: 2 sets of 8 reps at 140 kg.
### **Leg Press:**
- Warm-up: 1 set of 10 reps at 150 kg.
- Working Sets: 1 set of 20 reps at 250 kg, 1 set of 8–10 reps at 300 kg.
### **Deadlifts:**
- Warm-up: 3 sets of 10 reps at 100 kg.
### **Walking Lunges:**
- 2 sets of 12 reps per leg with 20 kg dumbbells.
### **Leg Extensions:**
- Warm-up: 1 set of 10 reps at 70 kg.
- Working Sets: 2 sets of 10 reps at 100 kg.
Super sets
### **Seated Leg Curls:**
- Warm-up: 1 set of 10 reps at 60 kg.
- Working Sets: 1 set of 10 reps at 100 kg, 1 set of 10 reps at 80 kg.
### **Standing Calf Raises:**
- 2 sets of 15 reps with 120 kg.
Overall, I’m happy with the intensity I maintained, even with fewer sets.
Photos:
140 kg squats, 300 kg leg press, 100 kg deadlifts, 20 kg lunges. Leg extension machine is finally fixed! Finished off with seated leg curls and calf raises. Almost post-workout quad shot
Swimming tonight
Attachments
just got to keep grinding
Last edited:
Thanks!
Thank you! the support here is phenomenal. I’ve never considered Ostarine mk2866 before, but I’ll definitely do some research on it and might add it to the routine@Ohdamn clean routine, I thik you're on track
the growth recovery cycle is perfect, if you have the resources, add some ostarine mk2866 25mgs ed for recovery as well
LevButlerov
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it would help for sureThank you! the support here is phenomenal. I’ve never considered Ostarine mk2866 before, but I’ll definitely do some research on it and might add it to the routine
@Ohdamn
Wow, it’s versatile and has joint healing plus other benefits. Will definitely be adding it to the growth recovery cycle when I canit would help for sure
Thanks, appreciate the recommendation
That is a killer ab workout. 
Bet you were feeling the burn.
Bet you were feeling the burn.
@Ohdamn looking strong bro......Arm pic from last night and the other from this morning.
20% body fat or higher?
work in progress
15-minute fasted treadmill workout, covered 2.3 kilometers in 15 minutes. I was aiming for 2.5, but that’s motivation for next time . Afterward, I went straight into 3 3 minute rounds of boxing with 1-minute rests in between.
I wanted to stay longer, but I don’t want to overtrain
. Afterward, I went straight into 3 3 minute rounds of boxing with 1-minute rests in between.I wanted to stay longer, but I don’t want to overtrain
Attachments
That is a killer ab workout.
Thanks! It really did burn.
Appreciate it, bro! Slowly but surely making progress.
push IT! you can do more even 20-30min push to the top with cardio @Ohdamn15-minute fasted treadmill workout, covered 2.3 kilometers in 15 minutes. I was aiming for 2.5, but that’s motivation for next time
I wanted to stay longer, but I don’t want to overtrain
Awesome, thanks for the push! I’ll be going back tonight. those rowing machines are temptingpush IT! you can do more even 20-30min push to the top with cardio @Ohdamn
you can do it manAwesome, thanks for the push! I’ll be going back tonight. those rowing machines are tempting
EVO family is here
Thanks! The EVO Family keeps me motivatedyou can do it man
I definitely hit that rowing machine 
EVO family here for you @OhdamnThanks! The EVO Family keeps me motivated
cardio Killed it man
Thanks, brother! The EVO Family really does keep me motivated.
Sunday Workout
1. Bike:
• Time: 6:13
• Distance: 3.24 km
2. Treadmill:
• Time: 10:09
• Distance: 1.5 km
3. Rowing:
• Time: 5:18
• Distance: 1.028 km
4. Elliptical:
• Time: 5:03
• Distance: 0.503 km
5. Skipping:
• Time: 1 minute
Floor to Ceiling Ball
• Time: 1 minute
(repeated 5 times)
Photos
(Stationary bike, treadmill, rowing, elliptical and egg whites)
1. Bike:
• Time: 6:13
• Distance: 3.24 km
2. Treadmill:
• Time: 10:09
• Distance: 1.5 km
3. Rowing:
• Time: 5:18
• Distance: 1.028 km
4. Elliptical:
• Time: 5:03
• Distance: 0.503 km
5. Skipping:
• Time: 1 minute
Floor to Ceiling Ball
• Time: 1 minute
(repeated 5 times)
Photos
(Stationary bike, treadmill, rowing, elliptical and egg whites
)Attachments
howd you tear your pec? assuming its from the bench press but what exactly happened? I've had pec issues myself.
Tore it on my second set of 200 kg while warming up for a 220 kg lift, with 2 or 3 reps in mind
I was on Tren, which likely contributed. Plus wear and tear from years of training. There were no warning signs, everything felt fine until it suddenly wasn’t 
I tore mine in 2018 and had to have surgery. funny thing is that one hasn't given me any issues since but now the other one strains like 1 out of every 10 sessions on bench. does tren contribute due to dehydration primarily? I notice its way harder to stay hydrated on tren and Eddie hall swears every injury is due to dehydration lol.Tore it on my second set of 200 kg while warming up for a 220 kg lift, with 2 or 3 reps in mind
Tendons and ligaments struggle to keep up with the rapid muscle strength gains. I pushed harder, leading to overtraining or poor form. While Trenbolone boosts muscle mass, tendons don’t strengthen as quickly. Electrolyte imbalances and dehydration from excessive sweating wouldn’t have helped either. Basically what my surgeon said was my muscles were lifting more than what my tendons could handle.
I don't know man. if you move up slowly, say 5-10 pounds per month on the exercise, I don't see how it happens. I figure if Thor tore his pec, it can happen to anybody. how come this doesn't happen on the squat or deadlift? Ive purchased a 60 lb curved camber bar off rogue fitness to match the contour of the chest and therefore prevent injury, so I'll let you know how that goes. this lifting shit is brutal man lol.
Use HGH/IGF-1 if you want to speed up tendon/ligaments strength.
HGH is on the way along with BPC-157 and TB-500. Also, when I can, I’m purchasing Ostarine. I’ll definitely look into IGF-1 as well. Thanks!
You just need to be extra careful with IGF-1. It is so potent it caused me to get trigger thumb in both thumbs. They are finally all healed up though which is good. Only take it after your lifting session. So I only took it 3 days per week and still got the side effects. I was actually stacking LR3 and DES together. It helped me put on 17 lean lbs in 12 weeks.
lots of cardio, this is perfect, rowing perfect @OhdamnSunday Workout
1. Bike:
• Time: 6:13
• Distance: 3.24 km
2. Treadmill:
• Time: 10:09
• Distance: 1.5 km
3. Rowing:
• Time: 5:18
• Distance: 1.028 km
4. Elliptical:
• Time: 5:03
• Distance: 0.503 km
5. Skipping:
• Time: 1 minute
Floor to Ceiling Ball
• Time: 1 minute
(repeated 5 times)
Photos
(Stationary bike, treadmill, rowing, elliptical and egg whites
that egg white bag, you cooking with it?
Appreciate the heads-up. 20 mcg post-workout? And see how it goes. Sounds potent! Glad to hear the trigger thumb in both thumbs have healed up, That 17 lbs in 12 weeks from stacking LR3 and DES is no joke, impressive!
Lucky you. I spend about 45 min foreplay and 1/2 hour of pounding. 30 years ago I only dreamed of lasting that long. Now I wish I could be done in 10 minutes.Not to brag, but since you asked, 15 minutes, including foreplay!
I was in a small cycle of test,Masteron, and NPP with it. I believe the IGF-1 played a huge role in the amount of muscle gained and kept.Appreciate the heads-up. 20 mcg post-workout? And see how it goes. Sounds potent! Glad to hear the trigger thumb in both thumbs have healed up, That 17 lbs in 12 weeks from stacking LR3 and DES is no joke, impressive!
Are you planning on competing in the 90KG class?
Not planning on competing just yet, but I’m going to train and diet like I am. Once I hit 90kg, I’ll reassess and see where I’m at.
• Duck Park with my Daughter
• Nice Night Run: Covered 3.5 kilometers feeling great after a solid 25-minute run. Finished with a 5 minute walk
• Cottage Cheese with Mixed Nuts: a simple snack before bed.14-16 hour Fasting starts now!
• TV and Abs: Finishing the night with some ab exercises and relaxing with green tea.
.
• Nice Night Run: Covered 3.5 kilometers feeling great after a solid 25-minute run. Finished with a 5 minute walk
• Cottage Cheese with Mixed Nuts: a simple snack before bed.14-16 hour Fasting starts now!
• TV and Abs: Finishing the night with some ab exercises and relaxing with green tea.
.
Attachments
14-16 hour fast perfect, start 16 hours thats your goal, nice relaxing day @Ohdamn and funny duck park
looking good, abs coming in tight, 108 is a good weight, lets shoot for 100kg as our goal• Date: Monday September 23rd
• Fasted Morning Selfie
• Fasted Weigh-In: 108.6 kg
This is my current fasted morning update. Feeling focused and ready to continue working on my goals.
Full-Body Workout
1. **Barbell Squats**
- 2 sets of 10 reps at 80 kg (Warm-up)
- 2 sets of 8 reps at 140 kg
- 1 set of 6 reps at 150 kg
2. **Deadlifts**
- 2 sets of 5 reps at 80–100 kg (Warm-up)
- 3 sets of 5 reps at 120 kg
- 1 set of 5 reps at 140 kg
3. **Bench Press (Barbell Only)**
- 3 sets of 10 reps (No added weight)
4. **Assisted Pull-Ups**
- 1 set with 120 kg assisted weight
5. **Machine Overhead Press**
- 4 sets of 10 reps at 11 kg
6. **Machine Rows**
- 4 sets of 10 reps at 25 kg
7. **Dumbbell Lateral Raises**
- 3 sets of 12 reps at 5 kg per dumbbell
8. **Bicep Curls (Dumbbells)**
- 3 sets of 10 reps at 12.5 kg per dumbbell
9. **Tricep Pushdowns**
- 3 sets of 10–12 reps at 30 kg
super sets
10. **Leg Curls**
- 3 sets of 10 reps at 80 kg
11. **Calf Raises**
- 3 sets of 15 reps at 100 kg
1. **Barbell Squats**
- 2 sets of 10 reps at 80 kg (Warm-up)
- 2 sets of 8 reps at 140 kg
- 1 set of 6 reps at 150 kg
2. **Deadlifts**
- 2 sets of 5 reps at 80–100 kg (Warm-up)
- 3 sets of 5 reps at 120 kg
- 1 set of 5 reps at 140 kg
3. **Bench Press (Barbell Only)**
- 3 sets of 10 reps (No added weight)
4. **Assisted Pull-Ups**
- 1 set with 120 kg assisted weight
5. **Machine Overhead Press**
- 4 sets of 10 reps at 11 kg
6. **Machine Rows**
- 4 sets of 10 reps at 25 kg
7. **Dumbbell Lateral Raises**
- 3 sets of 12 reps at 5 kg per dumbbell
8. **Bicep Curls (Dumbbells)**
- 3 sets of 10 reps at 12.5 kg per dumbbell
9. **Tricep Pushdowns**
- 3 sets of 10–12 reps at 30 kg
super sets
10. **Leg Curls**
- 3 sets of 10 reps at 80 kg
11. **Calf Raises**
- 3 sets of 15 reps at 100 kg
Attachments
14-16 hour fast perfect, start 16 hours thats your goal, nice relaxing day @Ohdamn and funny duck park
looking good, abs coming in tight, 108 is a good weight, lets shoot for 100kg as our goal
Thanks! 14-16 hours is feeling good so far, I'll get to working on that 16 hour fast consistently. The duck park was fun.
Got it! I’m fully focused on staying on track to hit that 100kg goal
Thanks! I’ve been checking out your fasting log for tips, really inspiring stuff. The longest I’ve fasted so far is 20 hours, hoping to push it further and sustain it over time.
Very nice I'm glad you're enjoying the park
bro i got some ponds on ranch property, we got gators too
work on stomach vacuums as well
Thanks! It’s good to get some fresh air and enjoy the outdoors.
That sounds wild! I’d be keeping a safe distance from those gators.
Thanks! It was great to unwind and recharge.
Definitely worth it!
Thanks! I feel like I’m getting better with each run
Thanks! It’s been a game changer for my energy and focus.
Thanks, I really appreciate it!
Absolutely! I take full advantage of fasted cardio when I can
Thanks, man! I’ve been staying consistent.
Good tip! I’ll add those to the routine for better core control.
Thank you! I appreciate yours and everyone’s support!
Good start to the weekend
Thanks! Mobster
Tonight’s cardio
Treadmill
Part 1: Intervals (15 minutes)
1. 0-3 minutes: Warm-up jog at 6 km/h.
2. 3-4 minutes: Sprint at 12 km/h.
3. 4-6 minutes: Recovery jog at 6 km/h.
4. 6-7 minutes: Sprint at 12 km/h.
5. 7-9 minutes: Recovery jog at 6 km/h.
6. 9-10 minutes: Sprint at 14 km/h.
7. 10-12 minutes: Recovery jog at 8 km/h.
8. 12-13 minutes: Sprint at 14 km/h.
9. 13-15 minutes: Recovery jog at 8 km/h.
Part 2: Steady State (5 minutes)
1. 5 minutes: Run at a steady pace of 8 km/h.
5 minute cooldown 6 km/h
Stationary bike
Main Ride (10 minutes):
• Intervals (1 minute hard / 1 minute easy):
• Hard Resistance: Level 8 (moderate-to-hard)
• Speed (hard): 70-90 RPM
• Easy Resistance: Level 4 (light)
• Speed (easy): 50-60 RPM (slow, recovery pace)
Stair stepper
Steady Climb (3 minutes):
• Resistance: Level 6
• Pace: Moderate and steady; focus on maintaining a consistent pace
Treadmill
Part 1: Intervals (15 minutes)
1. 0-3 minutes: Warm-up jog at 6 km/h.
2. 3-4 minutes: Sprint at 12 km/h.
3. 4-6 minutes: Recovery jog at 6 km/h.
4. 6-7 minutes: Sprint at 12 km/h.
5. 7-9 minutes: Recovery jog at 6 km/h.
6. 9-10 minutes: Sprint at 14 km/h.
7. 10-12 minutes: Recovery jog at 8 km/h.
8. 12-13 minutes: Sprint at 14 km/h.
9. 13-15 minutes: Recovery jog at 8 km/h.
Part 2: Steady State (5 minutes)
1. 5 minutes: Run at a steady pace of 8 km/h.
5 minute cooldown 6 km/h
Stationary bike
Main Ride (10 minutes):
• Intervals (1 minute hard / 1 minute easy):
• Hard Resistance: Level 8 (moderate-to-hard)
• Speed (hard): 70-90 RPM
• Easy Resistance: Level 4 (light)
• Speed (easy): 50-60 RPM (slow, recovery pace)
Stair stepper
Steady Climb (3 minutes):
• Resistance: Level 6
• Pace: Moderate and steady; focus on maintaining a consistent pace
Attachments
Love seeing the fasting
Hitting some good compound lifts there man.
I like seeing your cardio very impressive bro
you stay this pacelots of sprints too which will shred you up for sure
Appreciate the support. Trying to extend fasting times
Thanks, bro! Focusing on the basics and trying to keep those compound lifts solid.
I like seeing your cardio very impressive bro
lots of sprints too which will shred you up for sure
Thanks, man! Definitely planning to keep pushing with the pace and make the most of it. Appreciate the motivation!
Fasting works great!
Lunch plus Snack Packed for Work
• steak and steamed vegetables.
• A banana as a snack
The Pills are, chikin feed from hybridlabs
And rich pianas liver and organ defender
For the gym after work:
• Essential Amino Acids (EAA)/BCAAs
• C4 Pre-workout Energy Drink
breaking a 15 hour 30 minute fast
• steak and steamed vegetables.
• A banana as a snack
The Pills are, chikin feed from hybridlabs
And rich pianas liver and organ defender
For the gym after work:
• Essential Amino Acids (EAA)/BCAAs
• C4 Pre-workout Energy Drink
breaking a 15 hour 30 minute fast
Attachments
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lets get a protein bar as a snack tomorrow instead of banana
Yes! Especially paired with exercise and diet
lets get a protein bar as a snack tomorrow instead of banana
Good idea, I guess the protein bar will help keep me fuller, and help with hitting protein goals
Thanks, I appreciate it! I’m hoping to bounce back even strongeroh thats sweet pics of bpc hgh and tb, recovery is coming bro @Ohdamn
Tonight’s treadmill session was a solid 40 minutes, focusing on both steady-state running and intervals to mix up the intensity. Here’s how it went:
• Time: 40:05 minutes
• Distance: 5.0 km
• Calories Burned: 403 kcal
Treadmill Workout (40 minutes)
**Warm-Up:**
- 5 minutes: Brisk walk at 6 km/h
**Main Workout:**
1. **Steady-State Run:**
- 10 minutes: Run at a moderate pace (9 km/h)
2. **Interval 1: Sprint Intervals**
- 1 minute: Sprint at a challenging speed (12 km/h)
- 1: Jog at a recovery pace (7 km/h)
- Repeat 4 times (total of 12 minutes).
3. **Hill Intervals:**
- 2 minutes: Jog at a moderate pace (6 km/h), 5% incline.
- 1 minute: Walk at recovery pace (6 km/h), 0% incline.
- Repeat 3 times (total of 9 minutes).
**Cool Down:**
- 5 minutes: Walk at 6 km/h 0% incline.
• Time: 40:05 minutes
• Distance: 5.0 km
• Calories Burned: 403 kcal
Treadmill Workout (40 minutes)
**Warm-Up:**
- 5 minutes: Brisk walk at 6 km/h
**Main Workout:**
1. **Steady-State Run:**
- 10 minutes: Run at a moderate pace (9 km/h)
2. **Interval 1: Sprint Intervals**
- 1 minute: Sprint at a challenging speed (12 km/h)
- 1: Jog at a recovery pace (7 km/h)
- Repeat 4 times (total of 12 minutes).
3. **Hill Intervals:**
- 2 minutes: Jog at a moderate pace (6 km/h), 5% incline.
- 1 minute: Walk at recovery pace (6 km/h), 0% incline.
- Repeat 3 times (total of 9 minutes).
**Cool Down:**
- 5 minutes: Walk at 6 km/h 0% incline.
Attachments
Great job• Date: Monday September 23rd
• Fasted Morning Selfie
• Fasted Weigh-In: 108.6 kg
This is my current fasted morning update. Feeling focused and ready to continue working on my goals.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
cardio is perfect but hows your time? can we make that 60min
and cut the running and replace with up hill walk, more fat burning, less knee damage
2.5/2.5 speed incline for 60min possible?
Thanks for the suggestion! The workout I did took about 40 minutes, and honestly, I could have covered 5k in less time, but I wanted to stick to the treadmill workout I had planned. I felt great afterward and even had the energy to do more like the stationary bike, but had to head home.
I’ll definitely consider switching out the running for uphill walking to reduce knee strain and focus more on fat burning. A steady incline walk at 2.5 km/h for 60 minutes sounds like a great alternative. I appreciate the insight into protecting my joints while still getting an effective workout.
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