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Approved Log Post-Surgery Torn Pec Recovery – Testosterone Enanthate, Primobolan, and Equipoise Cycle Log
- Thread starter Ohdamn
- Start date
A Bit of Food Shopping & A Pre-Fast Meal
Pre-fast meal
It’s pretty much the same every night, though I might switch up the protein and carb sources.
• 200g steak – A solid protein source to keep me full.
• 200g sweet potato – For slow-releasing energy.
• 100g broccoli/spinach – Adding fiber and vitamins.
• Half an avocado – Healthy fats to maintain satiety.
Pre-fast meal
It’s pretty much the same every night, though I might switch up the protein and carb sources.
• 200g steak – A solid protein source to keep me full.
• 200g sweet potato – For slow-releasing energy.
• 100g broccoli/spinach – Adding fiber and vitamins.
• Half an avocado – Healthy fats to maintain satiety.
Attachments
Thanks! Fasted training definitely adds an extra challenge, but it felt great to kickstart the day that way! Definitely not an everyday occurrence before work
Power Nap, TV and Core Workout before bed
Nap:
• Took a 1-hour power nap to recharge and feel refreshed.
• Watched some TV
Ab and Core Workout:
1. Plank – 3 sets of 60 seconds
2. Bicycle Crunches – 3 sets of 25 reps per side
3. Reverse Crunches – 3 sets of 50 reps
4. Mountain Climbers – 3 sets of 20 reps (10 per side)
5. Dead Bug – 3 sets of 10–12 reps per side
6. Bird Dog – 3 sets of 10–12 reps per side
7. Side Plank – 3 sets of 15–20 seconds per side
Feeling:
• Refreshed from the nap, focused during the workout, and felt a good burn in the core. Ready for bed 
Nap:
• Took a 1-hour power nap to recharge and feel refreshed.
• Watched some TV
Ab and Core Workout:
1. Plank – 3 sets of 60 seconds
2. Bicycle Crunches – 3 sets of 25 reps per side
3. Reverse Crunches – 3 sets of 50 reps
4. Mountain Climbers – 3 sets of 20 reps (10 per side)
5. Dead Bug – 3 sets of 10–12 reps per side
6. Bird Dog – 3 sets of 10–12 reps per side
7. Side Plank – 3 sets of 15–20 seconds per side
Feeling:
• Refreshed from the nap, focused during the workout, and felt a good burn in the core. Ready for bed
LevButlerov
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Workout - Pull Day & Swimming Cardio
Pull Workout Overview (50-65 mins):
1. Deadlift
• Warmup sets
• 4 sets of 6 reps at 100 kg
2. Lat Pulldown
• Warmup sets
• 4 sets of 8 reps at 59 kg
3. Bent Over Row
• Warmup sets
• 4 sets of 8 reps at 60-50 kg
4. Dumbbell Bicep Curl
• Warmup sets
• 3 sets of 10 reps at 15 kg
5. Cable Face Pull
• Warmup sets
• 3 sets of 12 reps at 66 kg
6. Hammer Curl
• Warmup sets
• 3 sets of 12 reps at 15 kg
Swimming Cardio Routine:
Warm-Up (10 minutes):
1. 200m Freestyle (easy pace)
2. 100m Backstroke (easy pace)
3. 100m Kick (with kickboard) (steady kicks)
4. 100m Pull (with pull buoy) (focus on arm technique)
5. 100m Choice Stroke (easy pace)
Main Swim Session:
1. 10 x 50m Freestyle (fast pace, 10-15 second rest between sets)
2. 4 x 100m Freestyle (steady pace)
3. 2 x 200m Freestyle (endurance, steady pace)
Cool-Down (5-10 minutes):
1. 200m Easy Freestyle (relaxed pace)
2. 100m Backstroke or Breaststroke (relaxed pace)
3. Stretching (focus on shoulders, arms, and legs)
Great pull workout followed by an effective swimming cardio session to complement strength with endurance!
Photos
Pool photo
best pics are the pool picsPower Nap, TV and Core Workout before bed
Nap:
• Took a 1-hour power nap to recharge and feel refreshed.
• Watched some TV
Ab and Core Workout:
1. Plank – 3 sets of 60 seconds
2. Bicycle Crunches – 3 sets of 25 reps per side
3. Reverse Crunches – 3 sets of 50 reps
4. Mountain Climbers – 3 sets of 20 reps (10 per side)
5. Dead Bug – 3 sets of 10–12 reps per side
6. Bird Dog – 3 sets of 10–12 reps per side
7. Side Plank – 3 sets of 15–20 seconds per side
Feeling:
• Refreshed from the nap, focused during the workout, and felt a good burn in the core. Ready for bed
though the bar is hardcore you putting up up hard bro @Ohdamn steak and potatoes perfect meal with avocado
that's awesome I like the equipment that you have
best pics are the pool pics
steak and potatoes perfect meal with avocado
Thanks, bro! Yeah, the bar’s been getting heavier, but I’m pushing through. Pool sessions are always a nice break. Steak, potatoes, and avocado really hit the spot
absolutely bro. never gets old seeing them hop around
Yeah, they’re usually pretty calm if you are, but I’ve never been able to get close enough to actually pet one.
Racing a kangaroo would definitely take my cardio to the next level! Maybe one day!
Thanks Bro! The balance between cardio and training is working well.
I agree! Fasted walks always leave me feeling clear-headed and energized
yes! Burning fat slowly but surely, it all adds up Thanks, me too! After trying out different gyms over the years, I’m happy with this one
Thanks, bro! Just staying focused and pushing through every day. Appreciate the support!
Thanks! Always good to know the updates are appreciated.
LevButlerov
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@Ohdamn we are looking forward to your updateThanks, bro! Yeah, the bar’s been getting heavier, but I’m pushing through. Pool sessions are always a nice break. Steak, potatoes, and avocado really hit the spot
absolutely bro. never gets old seeing them hop around
Yeah, they’re usually pretty calm if you are, but I’ve never been able to get close enough to actually pet one.
Racing a kangaroo would definitely take my cardio to the next level! Maybe one day!
Thanks Bro! The balance between cardio and training is working well.
I agree! Fasted walks always leave me feeling clear-headed and energized
Thanks, me too! After trying out different gyms over the years, I’m happy with this one
Thanks, bro! Just staying focused and pushing through every day. Appreciate the support!
Thanks! Always good to know the updates are appreciated.
First lot of vials are on their way from @Core Pharma, and I can’t thank them enough. It’s an absolute privilege. I can’t wait to pin their new oils, knowing they’ll be nothing but quality, and to stay on their BPC-157, TB-500, and HGH .
.
Leg Day
Today’s leg workout felt solid, especially with my hamstring feeling around 80% recovered! Focused on a strength test and hypertrophy with controlled movements.
Squats:
• 2 reps of 180 kg (heavy set to test max strength)
• 5 reps of 170 kg
• 4 sets of 8 reps at 125 kg (focused on depth and form)
Leg Press:
• 4 sets of 10 reps at 100 kg
Focused on quads while being mindful of the hamstring. Felt great.
Romanian Deadlift:
• 4 sets of 90 kg
Kept the tension on the hamstrings, making sure not to overstress them.
Leg Curl:
• 3 sets of 12 reps at 40 kg
Nice controlled movements to isolate and activate the hamstrings.
Standing Calf Raise:
• 5 reps at 135 kg (heavy set to test strength)
• 4 sets of 12 reps at 100 kg
Focused on full range of motion and control.
Feeling strong and confident with the progress on the hamstring recovery. Looking forward to pushing it the same or a bit harder next leg day
A 5 k 60 min walk tonight
Today’s leg workout felt solid, especially with my hamstring feeling around 80% recovered! Focused on a strength test and hypertrophy with controlled movements.
Squats:
• 2 reps of 180 kg (heavy set to test max strength)
• 5 reps of 170 kg
• 4 sets of 8 reps at 125 kg (focused on depth and form)
Leg Press:
• 4 sets of 10 reps at 100 kg
Focused on quads while being mindful of the hamstring. Felt great.
Romanian Deadlift:
• 4 sets of 90 kg
Kept the tension on the hamstrings, making sure not to overstress them.
Leg Curl:
• 3 sets of 12 reps at 40 kg
Nice controlled movements to isolate and activate the hamstrings.
Standing Calf Raise:
• 5 reps at 135 kg (heavy set to test strength)
• 4 sets of 12 reps at 100 kg
Focused on full range of motion and control.
Feeling strong and confident with the progress on the hamstring recovery. Looking forward to pushing it the same or a bit harder next leg day
A 5 k 60 min walk tonight
Attachments
Feeling amazing today! There’s still a fair bit of body fat to lose, but I’m seeing great progress in both strength and definition. The journey is just getting started, and I’m more motivated than ever to keep pushing. Time to stay consistent with the workouts and diet, and the results will keep coming. Onward and upward!
Attachments
I like the variety of cardio you do, keeps it fun and interesting
Thank you! It sure does and works different muscles too
Great pictures.
Thank you! Glad you liked them!
Core is absolute gentleman, u wont go wrong with him, what oil u going to use?First lot of vials are on their way from @Core Pharma, and I can’t thank them enough. It’s an absolute privilege. I can’t wait to pin their new oils, knowing they’ll be nothing but quality, and to stay on their BPC-157, TB-500, and HGH
Core is a top-notch bloke, no doubt about it. I’ll be trying out Core pharma test and primo while his eq is still in production
On his gh luving it, top notch, interesting to see my blood how i am responding in nxt 3 week. I am sure his oils will as quality as his gh, will try his oil in future, enjoy the ride brother!!Core is a top-notch bloke, no doubt about it. I’ll be trying out Core pharma test and primo while his eq is still in production
I’m loving the GH as well! His Bpc-157 and tb-500 have done wonders for me, Can’t wait to see how your bloodwork looks in a few weeks, bet the results will be solid
I’m also sure his oils will be just as high-quality. Appreciate it, brother, you to bro!!
@Ohdamn bag work is such a great workout!
Feeling amazing today! There’s still a fair bit of body fat to lose, but I’m seeing great progress in both strength and definition. The journey is just getting started, and I’m more motivated than ever to keep pushing. Time to stay consistent with the workouts and diet, and the results will keep coming. Onward and upward!
@Ohdamn you feeling amazing and looking amazingI’m loving the GH as well! His Bpc-157 and tb-500 have done wonders for me, Can’t wait to see how your bloodwork looks in a few weeks, bet the results will be solid
big gains theretraining is top gunning it now I see it
Absolutely, bag work is intense! It’s one of those workouts that challenges both stamina and strength. I’ve been really enjoying it lately, it hits differently.
@Ohdamn you feeling amazing and looking amazing
training is top gunning it now I see it
Appreciate it, Eddie! I’m definitely feeling the progress, each session keeps me pushing harder. Top Gun mode engaged! Thanks for the encouragement, big gains coming for sure!
Rest Day Update
Today has been a solid rest day, much needed and thoroughly enjoyed. I’ve been sticking to my routine and noticed that my shirts have been feeling a bit loose lately. So, out of curiosity, I tried on a size medium, and to my surprise, it fit perfectly! It’s always rewarding to see progress like this, especially when you least expect it.
Excited to keep pushing forward and see what more progress lies ahead.
Today has been a solid rest day, much needed and thoroughly enjoyed. I’ve been sticking to my routine and noticed that my shirts have been feeling a bit loose lately. So, out of curiosity, I tried on a size medium, and to my surprise, it fit perfectly! It’s always rewarding to see progress like this, especially when you least expect it.
Excited to keep pushing forward and see what more progress lies ahead.
Attachments
U look huge!!!
You made my day, bro! Really appreciate that. Still got more to go, but feeling pumped!
Absolutely, bag work is intense! It’s one of those workouts that challenges both stamina and strength. I’ve been really enjoying it lately, it hits differently.
Appreciate it, Eddie! I’m definitely feeling the progress, each session keeps me pushing harder. Top Gun mode engaged! Thanks for the encouragement, big gains coming for sure!
@Ohdamn top gun to the max here, you're looking real lean and bigger in the pic
impressive gains
U will get there soon!!!You made my day, bro! Really appreciate that. Still got more to go, but feeling pumped!
@Ohdamn top gun to the max here, you're looking real lean and bigger in the pic
Thanks, bro That means a lot coming from you.
Dialing in my training and nutrition, definitely pushing for more!
Staying consistent and keeping my eye on the prize!
@Ohdamn that is a great feeling bro.........
Morning Fasted Cardio: 5-Minute Walk & 25-Minute Jog
Started the day right with a fasted cardio session. A quick 5-minute walk to get the blood flowing, followed by a solid 25-minute jog.
Push Day:
Now it’s time to hit the weights with a push workout. Chest, shoulders, and triceps , getting stronger with every session.
Started the day right with a fasted cardio session. A quick 5-minute walk to get the blood flowing, followed by a solid 25-minute jog.
Push Day:
Now it’s time to hit the weights with a push workout. Chest, shoulders, and triceps , getting stronger with every session.
Attachments
@Ohdamn morning fasted cardio PERFECT! you really killing itMorning Fasted Cardio: 5-Minute Walk & 25-Minute Jog
Started the day right with a fasted cardio session. A quick 5-minute walk to get the blood flowing, followed by a solid 25-minute jog.
Push Day:
Now it’s time to hit the weights with a push workout. Chest, shoulders, and triceps , getting stronger with every session.
and getting stronger is perfect
hows your food?
Thanks! Fasted cardio has really helped my endurance. As for my food, it’s been clean and balanced, focusing on protein, healthy fats, and carbs to fuel my training.
After a 16-hour fast:
Meal 1: Breakfast
• 6 egg whites + 2 whole eggs
• 50g oats
• Walnuts
• Handful of berries
Meal 2: Lunch/Dinner
• 200g grilled chicken or steak
• 200g sweet potato or 150g white rice
• 100g steamed broccoli and spinach
• Avocado
Snack: Pre/Post-Workout
• 1 scoop whey protein
• 1 banana or 50g rice cakes
These are the core foods I stick to, which give me around 150g protein, 140g carbs, and 50g fats. To reach my goal of 200-250g of protein, I add variety by including things like protein bars, tuna, pasta, tofu, etc.
I’m not strict with meal timing and eat based on hunger cues, but I always make sure to drink 4 to 5 liters of water a day.
@Ohdamn food lis looking clean, I think we can go up with protein add some bars and fats we need around 80-100 add some nuts if you can
@Ohdamn food lis looking clean, I think we can go up with protein add some bars and fats we need around 80-100 add some nuts if you can
Appreciate the feedback! I’ll add more protein bars and include an extra protein scoop pre and post-workout to hit 250 grams of protein daily. I’ll also increase my intake of nuts to reach that 80-100g fat target. Sounds like a solid plan!
Physio Update
Had a good session today! The physio was pleased with my range of motion, My next hospital appointment is in 4 weeks, so in the meantime, I’ll keep up with the stretches, just increasing the reps as advised.
Feeling positive about the recovery process and will stay consistent with the work to keep improving!
Shout out to @Core Pharma for his Bpc-157 and tb-500
Ab Workout: Tonight
1. Jumping Jacks – 20 seconds (warm-up)
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Second Variation:
1. Plank – 60 seconds
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Cool Down/Stretches:
1. Plank – 60 seconds
2. Cobra Stretch – 30 seconds
3. Lying Twist Stretch (Left) – 30 seconds
4. Lying Twist Stretch (Right) – 30 seconds
Had a good session today! The physio was pleased with my range of motion, My next hospital appointment is in 4 weeks, so in the meantime, I’ll keep up with the stretches, just increasing the reps as advised.
Feeling positive about the recovery process and will stay consistent with the work to keep improving!
Shout out to @Core Pharma for his Bpc-157 and tb-500
Ab Workout: Tonight
1. Jumping Jacks – 20 seconds (warm-up)
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Second Variation:
1. Plank – 60 seconds
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Cool Down/Stretches:
1. Plank – 60 seconds
2. Cobra Stretch – 30 seconds
3. Lying Twist Stretch (Left) – 30 seconds
4. Lying Twist Stretch (Right) – 30 seconds
@Ohdamn ab workout very tight, you'll get those abs tight soon broPhysio Update
Had a good session today! The physio was pleased with my range of motion, My next hospital appointment is in 4 weeks, so in the meantime, I’ll keep up with the stretches, just increasing the reps as advised.
Feeling positive about the recovery process and will stay consistent with the work to keep improving!
Shout out to @Core Pharma for his Bpc-157 and tb-500
Ab Workout: Tonight
1. Jumping Jacks – 20 seconds (warm-up)
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Second Variation:
1. Plank – 60 seconds
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Cool Down/Stretches:
1. Plank – 60 seconds
2. Cobra Stretch – 30 seconds
3. Lying Twist Stretch (Left) – 30 seconds
4. Lying Twist Stretch (Right) – 30 seconds
Thanks for the motivation, man! Keeping it as consistent as I can
Thanks, I’m glad too! Feeling good about the progress and ready to keep pushing forward. Appreciate the support!
Pull Workout
Today’s pull session was a solid one, focusing on back and bicep movements with good volume and intensity. Here’s how it went:
• Deadlift
Warm-up sets to prep the lower back and hamstrings, then into 4 sets of 6 reps at 160 kg. Felt strong and steady throughout.
• Pull-Up weight assisted around 60 kilos
for 3 sets of 10.
• Lat Pulldown
Warm-up sets, followed by 4 sets of 8 at 72 kg.
• Bent-Over Row
After warm-ups, hit 4 sets of 8 at 60 kg.
.
• Dumbbell Shrugs
3 sets of 12 with 22.5 kg and 25 kg dumbbells.
• Dumbbell Bicep Curl
Warm-up sets, then 3 sets of 10 at 20 kg and 15 kg.
• Cable Face Pull
Warm-up sets, followed by 3 sets of 12 at 66
• Hammer Curl
3 sets of 12 at 15
Cardio:
Considering going for a jog tonight or perhaps just enjoying a nice, relaxing walk.
Today’s pull session was a solid one, focusing on back and bicep movements with good volume and intensity. Here’s how it went:
• Deadlift
Warm-up sets to prep the lower back and hamstrings, then into 4 sets of 6 reps at 160 kg. Felt strong and steady throughout.
• Pull-Up weight assisted around 60 kilos
for 3 sets of 10.
• Lat Pulldown
Warm-up sets, followed by 4 sets of 8 at 72 kg.
• Bent-Over Row
After warm-ups, hit 4 sets of 8 at 60 kg.
.
• Dumbbell Shrugs
3 sets of 12 with 22.5 kg and 25 kg dumbbells.
• Dumbbell Bicep Curl
Warm-up sets, then 3 sets of 10 at 20 kg and 15 kg.
• Cable Face Pull
Warm-up sets, followed by 3 sets of 12 at 66
• Hammer Curl
3 sets of 12 at 15
Cardio:
Considering going for a jog tonight or perhaps just enjoying a nice, relaxing walk.
Attachments
heck of a job on leg day
Thanks Mobster, things are moving in the right direction
Yes, nothing like a solid meal after fasting. Fuels the body just right!
Thanks, really appreciate the kind words! Always aiming to keep the training sharp.
Thanks, man! Always pushing to improve with each session!
Step by step is the only way to go. Appreciate you noticing the progress!
Glad you like the photos! I’m always working on improving both sides, training and nutrition.
I agree! Helps keep the workouts intense
Thanks! Legs were feeling it, but it was a solid session for sure!
Romanian deadlifts never disappoint!
Last night’s cardio session was more of a walk than a jog, but the key is consistency! It’s all about showing up and keeping that momentum going!
Tonight’s Leg Workout:
• High Bar Squat: 4x8 @ 140 kg
• Leg Press: 4x10 @ 100 kg
• Romanian Deadlift: 4x8 @ 90 kg
• Leg Curl: 3x12 @ 40 kg
• Weighted Standing Calf Raise: 4x12 @ 93.18, 100 kg
Time to hit those legs hard!
Tonight’s Leg Workout:
• High Bar Squat: 4x8 @ 140 kg
• Leg Press: 4x10 @ 100 kg
• Romanian Deadlift: 4x8 @ 90 kg
• Leg Curl: 3x12 @ 40 kg
• Weighted Standing Calf Raise: 4x12 @ 93.18, 100 kg
Time to hit those legs hard!
Attachments
Great to hear things are progressing well!
real good pump volume is up @Ohdamn broPull Workout
Today’s pull session was a solid one, focusing on back and bicep movements with good volume and intensity. Here’s how it went:
• Deadlift
Warm-up sets to prep the lower back and hamstrings, then into 4 sets of 6 reps at 160 kg. Felt strong and steady throughout.
• Pull-Up weight assisted around 60 kilos
for 3 sets of 10.
• Lat Pulldown
Warm-up sets, followed by 4 sets of 8 at 72 kg.
• Bent-Over Row
After warm-ups, hit 4 sets of 8 at 60 kg.
.
• Dumbbell Shrugs
3 sets of 12 with 22.5 kg and 25 kg dumbbells.
• Dumbbell Bicep Curl
Warm-up sets, then 3 sets of 10 at 20 kg and 15 kg.
• Cable Face Pull
Warm-up sets, followed by 3 sets of 12 at 66
• Hammer Curl
3 sets of 12 at 15
Cardio:
Considering going for a jog tonight or perhaps just enjoying a nice, relaxing walk.
Exciting Announcement: New Sponsor - Big Boy Labs!
I’m thrilled to share that I’ve teamed up with a new sponsor, Big Boy Labs! I’ll be using their Anavar, a product I’m already familiar with and confident in from past experiences. Quality is key when it comes to this, and I know Big Boy Labs delivers just that.
A massive shoutout to both @Core Pharma and @BigBoyLabs for the continued support. I can’t thank them enough!
I’m thrilled to share that I’ve teamed up with a new sponsor, Big Boy Labs! I’ll be using their Anavar, a product I’m already familiar with and confident in from past experiences. Quality is key when it comes to this, and I know Big Boy Labs delivers just that.
A massive shoutout to both @Core Pharma and @BigBoyLabs for the continued support. I can’t thank them enough!
Bbl or r&d got confused
BigBoyLabs
Suspended March 2025
Stoked to have you on board brother!!
Great leg workout today! My hamstring feels nearly 100% recovered, and I’m looking forward to gradually easing into sprints while keeping the focus on incline walks for now. I had plenty of energy during squats, and I even managed to push up to 120 kg for Romanian deadlifts!
I’m planning to go back later for a treadmill session to get some cardio in:
Treadmill Workout:
• Warm-up (5-7 mins): Start with a moderate walk (4-5 km/h) to elevate my heart rate.
• Jogging (3-4 km): Pick up the pace with a light jog (6-7 km/h), aiming to keep this pace for around 3-4 km.
• Incline Walk (1-2 km): Finish with a 4-6% incline walk at 5 km/h for an extra leg and glute burn while maintaining cardio intensity.
Abs tonight
Feeling good and ready to crush the next workout!
Which will be a full body workout on Saturday
A few photos
I’m planning to go back later for a treadmill session to get some cardio in:
Treadmill Workout:
• Warm-up (5-7 mins): Start with a moderate walk (4-5 km/h) to elevate my heart rate.
• Jogging (3-4 km): Pick up the pace with a light jog (6-7 km/h), aiming to keep this pace for around 3-4 km.
• Incline Walk (1-2 km): Finish with a 4-6% incline walk at 5 km/h for an extra leg and glute burn while maintaining cardio intensity.
Abs tonight
Feeling good and ready to crush the next workout!
Which will be a full body workout on Saturday
A few photos
Attachments
@Ohdamn people do not realise how important it is to do a cool down!Physio Update
Had a good session today! The physio was pleased with my range of motion, My next hospital appointment is in 4 weeks, so in the meantime, I’ll keep up with the stretches, just increasing the reps as advised.
Feeling positive about the recovery process and will stay consistent with the work to keep improving!
Shout out to @Core Pharma for his Bpc-157 and tb-500
Ab Workout: Tonight
1. Jumping Jacks – 20 seconds (warm-up)
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Second Variation:
1. Plank – 60 seconds
2. Long Arm Crunches – 16 reps
3. Cross Arm Crunches – 16 reps
4. Heel Touch – 16 reps
5. Flutter Kicks – 30 seconds
6. Superman – 12 reps
Cool Down/Stretches:
1. Plank – 60 seconds
2. Cobra Stretch – 30 seconds
3. Lying Twist Stretch (Left) – 30 seconds
4. Lying Twist Stretch (Right) – 30 seconds
**Morning Workout Log:**
**Fasted Morning Weigh-In:**
- Weight: 107.4 kg (wearing shorts and socks)
**Fasted Morning Cardio:**
**Warm-Up (5 Minutes):**
- Incline Walk on Treadmill
- Speed: 5.5 km/h
- Incline: 6%
- Time: 5 minutes
- Purpose: Gradually increase heart rate and warm up muscles.
**Main Workout:**
**1. Boxing (10 Minutes):**
- 3 rounds of 4 minutes each
- 30 seconds rest between rounds
**2. Stationary Bike:**
- Warm-Up: 1 minute at moderate resistance (Level 5)
- Sprint Intervals:
- Sprint: 30 seconds at high resistance (Level 12), speed 80-90 RPM
- Recovery: 1 minute at lower resistance (Level 5), speed 60 RPM
- Repeat: 5 sprint/recovery intervals
**3. Rowing Machine (10 Minutes):**
- Distance: 2 km
**4. Stair Climber (5 Minutes):**
- Warm-Up: 1 minute at Level 5
- Intervals:
- Climb: 2 minutes at a steady pace (Level 6)
- Burst: 30 seconds at higher speed (Level 10)
- Climb: 2 minutes at a steady pace (Level 6)
**Cool Down (5 Minutes):**
- Brisk Walk on Treadmill
- Speed: 5 km/h
- Incline: 0%
- Time: 5 minutes
Rest from weights today
A few photos
**Fasted Morning Weigh-In:**
- Weight: 107.4 kg (wearing shorts and socks)
**Fasted Morning Cardio:**
**Warm-Up (5 Minutes):**
- Incline Walk on Treadmill
- Speed: 5.5 km/h
- Incline: 6%
- Time: 5 minutes
- Purpose: Gradually increase heart rate and warm up muscles.
**Main Workout:**
**1. Boxing (10 Minutes):**
- 3 rounds of 4 minutes each
- 30 seconds rest between rounds
**2. Stationary Bike:**
- Warm-Up: 1 minute at moderate resistance (Level 5)
- Sprint Intervals:
- Sprint: 30 seconds at high resistance (Level 12), speed 80-90 RPM
- Recovery: 1 minute at lower resistance (Level 5), speed 60 RPM
- Repeat: 5 sprint/recovery intervals
**3. Rowing Machine (10 Minutes):**
- Distance: 2 km
**4. Stair Climber (5 Minutes):**
- Warm-Up: 1 minute at Level 5
- Intervals:
- Climb: 2 minutes at a steady pace (Level 6)
- Burst: 30 seconds at higher speed (Level 10)
- Climb: 2 minutes at a steady pace (Level 6)
**Cool Down (5 Minutes):**
- Brisk Walk on Treadmill
- Speed: 5 km/h
- Incline: 0%
- Time: 5 minutes
Rest from weights today
A few photos
Attachments
I completely agree!
LevButlerov
Veteran Mod
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Great leg workout today! My hamstring feels nearly 100% recovered, and I’m looking forward to gradually easing into sprints while keeping the focus on incline walks for now. I had plenty of energy during squats, and I even managed to push up to 120 kg for Romanian deadlifts!
I’m planning to go back later for a treadmill session to get some cardio in:
Treadmill Workout:
• Warm-up (5-7 mins): Start with a moderate walk (4-5 km/h) to elevate my heart rate.
• Jogging (3-4 km): Pick up the pace with a light jog (6-7 km/h), aiming to keep this pace for around 3-4 km.
• Incline Walk (1-2 km): Finish with a 4-6% incline walk at 5 km/h for an extra leg and glute burn while maintaining cardio intensity.
Abs tonight
Feeling good and ready to crush the next workout!
Which will be a full body workout on Saturday
A few photos
killed it on legs really clear your progress is going to the top
thats all due to dedication and Logging, stay strong @Ohdamn
That’s a tough ab workout
Huge thanks to @Core Pharma for sending over the first care package! I’m really appreciative of this setup. The purple tops are Test E and the green top is Primo, everything looks top-notch. Can’t wait to start pinning first thing Monday
Also will be adding in igf-1 lr3 50 mcg daily subcutaneous first thing in morning for 4-6 weeks
Also will be adding in igf-1 lr3 50 mcg daily subcutaneous first thing in morning for 4-6 weeks
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I really appreciate that! Logging everything has definitely helped me stay focused. Thanks for the motivation!
Thanks, stevesmi! I’m working hard on those lifts, and it’s motivating to hear that. Definitely keeping it up!
That ab workout was tough, but it’s doing the job! Gotta keep those abs strong
Those vials looks sexy!!!Huge thanks to @Core Pharma for sending over the first care package! I’m really appreciative of this setup. The purple tops are Test E and the green top is Primo, everything looks top-notch. Can’t wait to start pinning first thing Monday
Also will be adding in igf-1 lr3 50 mcg daily subcutaneous first thing in morning for 4-6 weeks
Push-Up, Ab, and Core Workout
Warm-up (5-10 minutes):
• Jumping jacks: 2 minutes
• Arm circles and shoulder rolls: 1 minute
• Torso twists: 1 minute
• Hip circles: 1 minute
• Leg swings: 1 minute per leg
Workout:
1. Standard Push-Ups
• 3 sets of 15 reps
2. Crunches
• 50 crunches per set
• 3 sets
3. Plank
• 3 sets of 1 minute
4. Leg Raises
• 3 sets of 15 reps
5. Bicycle Crunches
• 3 sets of 20 reps (10 per side)
6. Flutter Kicks
• 3 sets of 30 seconds
Cool Down (5-10 minutes):
• Child’s pose: 1 minute
• Cat-cow stretch: 1 minute
• Bridge pose: 1 minute per side
• Standing forward fold: 1 minute
• Torso twists: 1 minute
Also, attempting to smoke some meat today!
Pork loin roast and brisket
Warm-up (5-10 minutes):
• Jumping jacks: 2 minutes
• Arm circles and shoulder rolls: 1 minute
• Torso twists: 1 minute
• Hip circles: 1 minute
• Leg swings: 1 minute per leg
Workout:
1. Standard Push-Ups
• 3 sets of 15 reps
2. Crunches
• 50 crunches per set
• 3 sets
3. Plank
• 3 sets of 1 minute
4. Leg Raises
• 3 sets of 15 reps
5. Bicycle Crunches
• 3 sets of 20 reps (10 per side)
6. Flutter Kicks
• 3 sets of 30 seconds
Cool Down (5-10 minutes):
• Child’s pose: 1 minute
• Cat-cow stretch: 1 minute
• Bridge pose: 1 minute per side
• Standing forward fold: 1 minute
• Torso twists: 1 minute
Also, attempting to smoke some meat today!
Pork loin roast and brisket
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Right? These vials are looking amazing! Can’t wait to put them to good use.
Appreciate it! Recovery is going well, and I’m feeling stronger every day.
killer training session keep it up
a lot of people need to read your log the hours you're putting are really paying off
bro you putting in some good size on those weights I like it
@Ohdamn meal looks awesome..........Push-Up, Ab, and Core Workout
Warm-up (5-10 minutes):
• Jumping jacks: 2 minutes
• Arm circles and shoulder rolls: 1 minute
• Torso twists: 1 minute
• Hip circles: 1 minute
• Leg swings: 1 minute per leg
Workout:
1. Standard Push-Ups
• 3 sets of 15 reps
2. Crunches
• 50 crunches per set
• 3 sets
3. Plank
• 3 sets of 1 minute
4. Leg Raises
• 3 sets of 15 reps
5. Bicycle Crunches
• 3 sets of 20 reps (10 per side)
6. Flutter Kicks
• 3 sets of 30 seconds
Cool Down (5-10 minutes):
• Child’s pose: 1 minute
• Cat-cow stretch: 1 minute
• Bridge pose: 1 minute per side
• Standing forward fold: 1 minute
• Torso twists: 1 minute
Also, attempting to smoke some meat today!
Pork loin roast and brisket
Awesome to hear the hammy is recovering great!
Full body Workout:
1. Squats:
• 4 sets of 8 reps at 150 kg.
2. Deadlifts:
• 3 sets of 6 reps at 150 kg.
3. Bench Press:
• 4 sets of 10 reps at 70 kg.
4. Overhead Press:
• 3 sets of 8 reps at 35 kg.
5. Bent Over Rows:
• 4 sets of 10 reps at 60 kg.
6. Weight-Assisted Pull-Ups:
• 3 sets of 10 reps at 72 kg assistance (replaced lat pulldowns).
7. Dumbbell Bicep Curls:
• 3 sets of 12 reps at 15 kg.
8. Rope Tricep Pushdowns:
• 3 sets of 12 reps at 64 kg.
Cardio:walk/jog tonight 5 k
A few photos
Quad(didn’t want to flex too much in between sets) a little vascularity, 150 kilo squat, 70 kilo bench press
1. Squats:
• 4 sets of 8 reps at 150 kg.
2. Deadlifts:
• 3 sets of 6 reps at 150 kg.
3. Bench Press:
• 4 sets of 10 reps at 70 kg.
4. Overhead Press:
• 3 sets of 8 reps at 35 kg.
5. Bent Over Rows:
• 4 sets of 10 reps at 60 kg.
6. Weight-Assisted Pull-Ups:
• 3 sets of 10 reps at 72 kg assistance (replaced lat pulldowns).
7. Dumbbell Bicep Curls:
• 3 sets of 12 reps at 15 kg.
8. Rope Tricep Pushdowns:
• 3 sets of 12 reps at 64 kg.
Cardio:walk/jog tonight 5 k
A few photos
Quad(didn’t want to flex too much in between sets) a little vascularity, 150 kilo squat, 70 kilo bench press
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Last edited:
Yeah, man, this stuff is top-notch. Really impressed so far with @Core Pharma bpc-157, tb-500 and Hgh
For sure, couldn’t be happier with how things are going!
Yes
, it’s a beautiful combo! Thanks! I’ll definitely keep you’s posted on how things progress with them.
Thanks! Morning cardio definitely sets me up for the rest of the day.
Absolutely!
Definitely!
Thanks, Vadim! Pushing hard every session to keep progressing.
Appreciate it, Wootoom! Trying to stay sharp on both strength and conditioning fronts.
Thanks, means a lot! Putting in the time and effort every day, Hope the log helps others too!
Slowly but surely, trying to keep the gains coming.
Thanks, Quadsweep! That’s the goal, feeling stronger and fitter each week!
Appreciate it
Appreciate it! Still taking it easy on leg days, but it’s definitely getting better.
LevButlerov
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Bedroom cardio always the best!!!Planned for 5 km but only made it to 4 km today. Still proud of the effort though! Hoping to make up for it with some extra cardio in the bedroom
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