Approved Log Post-Surgery Torn Pec Recovery – Testosterone Enanthate, Primobolan, and Equipoise Cycle Log

[Ohdamn]

Pull day

Lat pull down



3 sets 10-12 reps 100 kilos 1 set 113 kilos 10 reps



Bent over barbell rows



100 kilos 3 sets 8-10 reps



Seated cable rows 100 kilos 3 sets 10-15 reps



Bent over dumbbell rows 40 kilos 3 sets 8-10 reps



Face pulls 3 sets going up to 91 kg for 12 reps



Straight arm cable pull down 3 sets 10 reps 38 kilos



Dumbbell bicep curl 25 kgs 3 sets 10 reps



Hammer curls 30 kilos 3 sets 10 reps

Followed by the pool just to relax

Photos:

 

[Mobster]

Super setting when time limited is a good idea.

 

[Wootoom]

good job on the pull day going into the weekend

 

[Vadim Fedorov]

very nice job on the training keep it up

 

[2Thick]

you won't go wrong with lifting Some solid weight

 

[e2]

thanks for posting a picture of the equipment I like it

 

[Ulter]

I love the seated rows that's how you definitely work your back

 

[chesty]

back training is important too many people in neglect it

 

[ROIDDERS]

nice job man I can't wait to see updated pictures from you

 

[ceo]

bros good consistency you can tell you're serious because you trained on a Friday

 

[Ohdamn]

@Ohdamn legit work man....keep us updated..........

Thanks, bro! Will definitely keep you updated on the progress. Pushing hard every session

Mad session bro, really nice weights for rep ranges!
Be watching to see how you go with increased dosages

Thanks, bro. Pushing hard to keep those rep ranges strong. Excited to see where it goes with increased intensity

you're loading up some big weights man @Ohdamn strong deads

Appreciate it, Eddie! Deadlifts are definitely a favorite

@Ohdamn chest and triceps is going well so far

same day push ups before bed? you're really killing it
dedication is clear! this is what the EVO family wants to see

Appreciate the support, man! Gotta keep that chest and tricep pump going, and those push-m ups before bed really seal the deal. EVO family motivates me to stay dedicated!

Wow this is some amazing volume on this training

Thanks! Volume has been the name of the game lately. Keeps the muscles guessing

Super setting when time limited is a good idea.

Totally agree! Supersetting helps keep the intensity high when time is tight

good job on the pull day going into the weekend

Thanks, brother! Appreciate the encouragement!

very nice job on the training keep it up

Thank you, Vadim! Putting in the work every session to keep progressing

you won't go wrong with lifting Some solid weight

Couldn’t agree more! Nothing like moving some solid weight to keep the progress going. Thanks for the encouragement!

thanks for posting a picture of the equipment I like it

Glad you liked it! Happy to share the setup

I love the seated rows that's how you definitely work your back

Same here! Seated rows are killer for the back.

back training is important too many people in neglect it

Absolutely! Back training is essential for a balanced physique and overall strength. Can’t skip it if you want real progress

nice job man I can't wait to see updated pictures from you

Appreciate it, man! Definitely planning to post a progress pic

bros good consistency you can tell you're serious because you trained on a Friday

Thanks, bro! Gotta stay consistent, even on a Friday. No excuses

 

[Ohdamn]

Here’s a quick progress update! Taken A few days ago, about 8 weeks in or so. My hard work is starting to show with more definition in my abs, chest, and shoulders. The muscle lines are getting sharper, and I’m feeling stronger each week.

Photos: where I started about 8 weeks ago and current physique

 

[Npcclassicphysique champ]

Here’s a quick progress update! Taken A few days ago, about 8 weeks in or so. My hard work is starting to show with more definition in my abs, chest, and shoulders. The muscle lines are getting sharper, and I’m feeling stronger each week.

Photos: where I started about 8 weeks ago and current physique

@Ohdamn your abs are showing 100% better bro, you're getting stronger and leaner its clear
very impressive progress, we can see you are dedicated congratulations on the progress EVO family support

 

[Ohdamn]

4 sets front squats 100 kilo 8 reps



4 sets hack squat machine 270 kilos 12-15 reps



Bulgarian split squat 30 kg 3 sets 8 reps



Leg extension machine 100 kg 15 reps 4 sets



Seated calf raises 4 set 75 kilos 10 reps

 

[Masonic Bodybuilder]

That ab circuit sounds killer!

 

[RoySimpson]

Chest and triceps

4 sets 6 reps of 140 kg 1 set of 10 reps 120 kilos



Incline dumbbell bench press 45 kilo 3 sets 10 reps



10 kg weighted chest dip 3 sets 10-12 reps



Pec fly machine 60 kilos 12 reps 4 sets



Running short on time so Super setted close grip bench and skull crushers



Close grip bench 80 kilos 10 reps 3 sets of 50 kilos 12-15 reps



Skull crushers 30 kilo 3 sets of 10-12 reps





Rope tricep pushdown



1 set of 10 reps 86 kilos 2 sets of 72 kilos 12-15 reps



Cardio walk/jog/run tonight



Abs



Repeat the circuit 3 times, resting 60 seconds between exercises and 1-2 minutes between rounds.



1. Crunches

• 3 sets of 20 reps

2. Bicycle Crunches

• 3 sets of 30 reps (each side)

3. Leg Raises

• 3 sets of 20 reps

4. Russian Twists

• 3 sets of 30 reps (each side)

5. Plank

• 3 sets, hold for 60 seconds each

6. Mountain Climbers

• 3 sets of 45 seconds

7. Flutter Kicks

• 3 sets of 30 seconds

8. Heel Taps

• 3 sets of 30 reps (each side)

@Ohdamn Awesome work right here keep it coming!

 

[RoySimpson]

Push ups before bed

@Ohdamn awesome work right here!

 

[LevButlerov]

4 sets front squats 100 kilo 8 reps



4 sets hack squat machine 270 kilos 12-15 reps



Bulgarian split squat 30 kg 3 sets 8 reps



Leg extension machine 100 kg 15 reps 4 sets



Seated calf raises 4 set 75 kilos 10 reps

BIG leg day WOW! thanks for the pics @Ohdamn

 

[Ohdamn]

@Ohdamn your abs are showing 100% better bro, you're getting stronger and leaner its clear
very impressive progress, we can see you are dedicated congratulations on the progress EVO family support

Thank you so much! Glad the hard work is showing. The support from the EVO family means a lot

That ab circuit sounds killer!

It really is! Nothing like a killer ab circuit to finish strong.

@Ohdamn Awesome work right here keep it coming!

@Ohdamn awesome work right here!

Thanks, man! Gonna keep the momentum going.

BIG leg day WOW! thanks for the pics @Ohdamn

Appreciate the feedback, makes it all worth it

 

[Ohdamn]

A steady 4.37 km walk tonight

 

[LevButlerov]

A steady 4.37 km walk tonight

steady and clean @Ohdamn

 

[ballin2504]

Push ups before bed

That’s great to get it in

 

[25homes]

Nice job

 

[25homes]

Great job

 

[Ohdamn]

No training for me tonight, caught Bali belly from my sister’s recent trip. had a big breakfast but appetite’s been gone since. rest and water for now hoping to be back at it in a few days

 

[Noah Wixx]

Volume turned up all the way

 

[Eddie Haskell]

No training for me tonight, caught Bali belly from my sister’s recent trip. had a big breakfast but appetite’s been gone since. rest and water for now hoping to be back at it in a few days

lol Bali belly never heard that before but I get it man @Ohdamn

 

[Ohdamn]

Chest

150 kilo bench press 4 reps then 2 sets of 140 kilos 8 reps



Warm up sets then 1 set of 100 kg incline barbell bench press for 10 reps



40 kilo incline bench dumbbells 2 sets 8 reps



Decline barbell bench press 100 kg 3 sets 8 reps


Pec deck 60 kilos 2 sets 15 reps

Stationary bike

Level 6 20 minute 10 k

Photos:

 

[Eddie Haskell]

Chest

150 kilo bench press 4 reps then 2 sets of 140 kilos 8 reps



Warm up sets then 1 set of 100 kg incline barbell bench press for 10 reps



40 kilo incline bench dumbbells 2 sets 8 reps



Decline barbell bench press 100 kg 3 sets 8 reps


Pec deck 60 kilos 2 sets 15 reps

Stationary bike

Level 6 20 minute 10 k

Photos:

@Ohdamn great day today , you pushing it hard man

 

[stevesmi]

Good job man that cardio goes a long way

 

[Ohdamn]

Back

Lat pull down 120 kgs 3 sets 8-10 reps



Bent over barbell rows 110 kilos 3 sets 8 reps



Dumbbell bent over rows 40 kilos 1 set 10 reps



Seated cable rows 100 kg 2 sets 8 reps



Deadlifts 1 set of 180 kilos 6 reps 1 set of 160 kilo 8 reps



Cardio



10 minute rowing

10 minute bike

 

[Ohdamn]

Weight with clothes on not fasted

 

[Ohdamn]

steady and clean @Ohdamn

Thanks, bro! Keeping consistent

That’s great to get it in

Appreciate it, bro. Feels good!

Nice job

Great job

Thanks, bro

Volume turned up all the way

All the way up, thanks for the support

lol Bali belly never heard that before but I get it man @Ohdamn

@Ohdamn great day today , you pushing it hard man

Thanks, Eddie! Giving it my all every day

Good job man that cardio goes a long way

Thanks, Stevesmi! Cardio is paying off

 

[Eddie Haskell]

Back

Lat pull down 120 kgs 3 sets 8-10 reps



Bent over barbell rows 110 kilos 3 sets 8 reps



Dumbbell bent over rows 40 kilos 1 set 10 reps



Seated cable rows 100 kg 2 sets 8 reps



Deadlifts 1 set of 180 kilos 6 reps 1 set of 160 kilo 8 reps



Cardio



10 minute rowing

10 minute bike

lots of weight there, you strong

Weight with clothes on not fasted

you're easily 99kgs you getting super lean @Ohdamn

 

[Mobster]

Chest

150 kilo bench press 4 reps then 2 sets of 140 kilos 8 reps



Warm up sets then 1 set of 100 kg incline barbell bench press for 10 reps



40 kilo incline bench dumbbells 2 sets 8 reps



Decline barbell bench press 100 kg 3 sets 8 reps


Pec deck 60 kilos 2 sets 15 reps

Stationary bike

Level 6 20 minute 10 k

Photos:

Good solid workout

 

[zedhed]

progress update looks fantastic keep it up

 

[caligirl85]

good job over the weekend that's a solid update

 

[Shrine]

nice equipment that you're using the weights look very fresh

 

[Zyglamail]

good job on the chest workout 150 kg not bad

 

[Arabian]

the peck deck is definitely underrated piece of equipment

 

[BookerTNY]

nice man thanks for taking the time to post some of the equipment you're using

 

[sambee38]

a good job hitting that cardio you're building up your conditioning

 

[Austin316]

very nice back day I like it

 

[RoySimpson]

Chest

150 kilo bench press 4 reps then 2 sets of 140 kilos 8 reps



Warm up sets then 1 set of 100 kg incline barbell bench press for 10 reps



40 kilo incline bench dumbbells 2 sets 8 reps



Decline barbell bench press 100 kg 3 sets 8 reps


Pec deck 60 kilos 2 sets 15 reps

Stationary bike

Level 6 20 minute 10 k

Photos:

@Ohdamn Strong lifts bro!

 

[Masonic Bodybuilder]

Nice man. Keep making progress!

 

[Ohdamn]

A quick 40 minute shoulder workout today
Going back later for 20 min cardio

80kg standing shoulder press 8 reps 2 sets



22.5 kg lateral raises 3 sets 8 reps



100 kg Rear delt flye machine 100 kg 3 sets 8-10 reps



60 kilo dumbbell shrugs 10 reps 3 sets



Up right rows 60 kilos until failure

Photo: 60 kilo dumbbells

 

[Eddie Haskell]

A quick 40 minute shoulder workout today
Going back later for 20 min cardio

80kg standing shoulder press 8 reps 2 sets



22.5 kg lateral raises 3 sets 8 reps



100 kg Rear delt flye machine 100 kg 3 sets 8-10 reps



60 kilo dumbbell shrugs 10 reps 3 sets



Up right rows 60 kilos until failure

Photo: 60 kilo dumbbells

60kg dumbbells look legit @Ohdamn big day on the shrugs

 

[ballin2504]

Great training. Keep it up.

 

[Ohdamn]

lots of weight there, you strong

you're easily 99kgs you getting super lean @Ohdamn

Thanks! Strength’s been a big focus, and I’m working hard to balance it with staying lean. I’m pushing for it while staying on track

Good solid workout

Appreciate it, Mobster!

progress update looks fantastic keep it up

Thanks, zedhed! Your encouragement means a lot

good job over the weekend that's a solid update

Thank you! I’m aiming to keep that momentum going

nice equipment that you're using the weights look very fresh

Thanks! Having good equipment definitely helps keep the workouts efficient and enjoyable

good job on the chest workout 150 kg not bad

Much appreciated! That chest workout took some effort

the peck deck is definitely underrated piece of equipment

Completely agree! The pec deck is awesome for isolating the chest and getting that deep stretch

nice man thanks for taking the time to post some of the equipment you're using

Thanks, BookerTNY, I try to share as much as I can

a good job hitting that cardio you're building up your conditioning

Thanks! I’ve been putting in the effort to improve my conditioning alongside strength
staying balanced and ready for anything

very nice back day I like it

Thanks, Austin316

@Ohdamn Strong lifts bro!

Thanks! it’s great to hear the hard work shows.

Nice man. Keep making progress!

Cheers, Masonic! I’ll keep pushing and making those gains.

60kg dumbbells look legit @Ohdamn big day on the shrugs

Appreciate it! Those 60kg dumbbells definitely make you feel it

Great training. Keep it up.

Thanks for the support! I’m staying consistent and pushing harder every session gotta keep the progress rolling!

 

[Ohdamn]

Arms and abs

Barbell curls 6-8 reps 3 sets 65 kilos



Ran up the dumbbells bicep curls with 8-10 reps up to 25 kgs



3 sets hammer curls 30 kilos 8-10 reps



100 kilo close grip bench press 8-10 reps 3 sets



Skull crushers 50 kilos 2 sets 8 reps then 6 reps



Tricep rope push down single arm 36 kilo 1 set to failure



Hanging leg raises 3 sets to failure holding legs up for as long as I can every now and then



20 minute stationary bike

1. Warm up:

• Time: 5 minutes
• Resistance: Low Level 3
• Cadence: 60-80 RPM

2. Work Interval:

• Time: 45 seconds - 1 minute
• Resistance: High level 10
• Cadence: 100-120 RPM

3. Rest Interval:

• Time: 30 seconds - 1 minute
• Resistance: Low Level 3
• Cadence: 60-70 RPM

Rounds: 8



Rowing



500 meters in a minute and 50 seconds



Abs



1. Crunches

• 3 sets of 15-20 reps

2. Bicycle Crunches

• 3 sets of 20-30 reps (each side)

3. Leg Raises

• 3 sets of 15-20 reps

4. Russian Twists

• 3 sets of 20-30 reps (each side)

5. Plank

• 3 sets, hold for 60 seconds each

6. Mountain Climbers

• 3 sets of 30-45 seconds

7. Flutter Kicks

• 3 sets of 20-30 seconds

8. Heel Taps

• 3 sets of 20-30 reps (each side)

Photos: cardio

 

[Npcclassicphysique champ]

Arms and abs

Barbell curls 6-8 reps 3 sets 65 kilos



Ran up the dumbbells bicep curls with 8-10 reps up to 25 kgs



3 sets hammer curls 30 kilos 8-10 reps



100 kilo close grip bench press 8-10 reps 3 sets



Skull crushers 50 kilos 2 sets 8 reps then 6 reps



Tricep rope push down single arm 36 kilo 1 set to failure



Hanging leg raises 3 sets to failure holding legs up for as long as I can every now and then



20 minute stationary bike

1. Warm up:

• Time: 5 minutes
• Resistance: Low Level 3
• Cadence: 60-80 RPM

2. Work Interval:

• Time: 45 seconds - 1 minute
• Resistance: High level 10
• Cadence: 100-120 RPM

3. Rest Interval:

• Time: 30 seconds - 1 minute
• Resistance: Low Level 3
• Cadence: 60-70 RPM

Rounds: 8



Rowing



500 meters in a minute and 50 seconds



Abs



1. Crunches

• 3 sets of 15-20 reps

2. Bicycle Crunches

• 3 sets of 20-30 reps (each side)

3. Leg Raises

• 3 sets of 15-20 reps

4. Russian Twists

• 3 sets of 20-30 reps (each side)

5. Plank

• 3 sets, hold for 60 seconds each

6. Mountain Climbers

• 3 sets of 30-45 seconds

7. Flutter Kicks

• 3 sets of 20-30 seconds

8. Heel Taps

• 3 sets of 20-30 reps (each side)

Photos: cardio

@Ohdamn arms and abs thats perfect

 

[25homes]

Chest

150 kilo bench press 4 reps then 2 sets of 140 kilos 8 reps



Warm up sets then 1 set of 100 kg incline barbell bench press for 10 reps



40 kilo incline bench dumbbells 2 sets 8 reps



Decline barbell bench press 100 kg 3 sets 8 reps


Pec deck 60 kilos 2 sets 15 reps

Stationary bike

Level 6 20 minute 10 k

Photos:

Nice work

 

[Ohdamn]

Squat 200 kilos 1 set 4 reps 180 kilos 2 sets 8 reps



Leg press 425 kilos 3 sets 8-10 reps followed by drop sets



Romanian deadlift 180 kilos 3 sets 6-8 reps



Leg extension 100 kilos 1 sets 15 reps



Machine Standing calf raises 134 kg 3 sets 15 reps



No cardio today



Tried meal prepping, but wasn’t successful

Photos: squats, leg press and Romanian deadlifts

 

[RoidRage69]

Tried meal prepping, but wasn’t successful

 

[Noah Wixx]

That cardio will yield fantastic results in the long run, excellent work

 

[Npcclassicphysique champ]

Squat 200 kilos 1 set 4 reps 180 kilos 2 sets 8 reps



Leg press 425 kilos 3 sets 8-10 reps followed by drop sets



Romanian deadlift 180 kilos 3 sets 6-8 reps



Leg extension 100 kilos 1 sets 15 reps



Machine Standing calf raises 134 kg 3 sets 15 reps



No cardio today



Tried meal prepping, but wasn’t successful

Photos: squats, leg press and Romanian deadlifts

power leg press day bro

 

[LeNguyen]

Arms and abs

Barbell curls 6-8 reps 3 sets 65 kilos



Ran up the dumbbells bicep curls with 8-10 reps up to 25 kgs



3 sets hammer curls 30 kilos 8-10 reps



100 kilo close grip bench press 8-10 reps 3 sets



Skull crushers 50 kilos 2 sets 8 reps then 6 reps



Tricep rope push down single arm 36 kilo 1 set to failure



Hanging leg raises 3 sets to failure holding legs up for as long as I can every now and then



20 minute stationary bike

1. Warm up:

• Time: 5 minutes
• Resistance: Low Level 3
• Cadence: 60-80 RPM

2. Work Interval:

• Time: 45 seconds - 1 minute
• Resistance: High level 10
• Cadence: 100-120 RPM

3. Rest Interval:

• Time: 30 seconds - 1 minute
• Resistance: Low Level 3
• Cadence: 60-70 RPM

Rounds: 8



Rowing



500 meters in a minute and 50 seconds



Abs



1. Crunches

• 3 sets of 15-20 reps

2. Bicycle Crunches

• 3 sets of 20-30 reps (each side)

3. Leg Raises

• 3 sets of 15-20 reps

4. Russian Twists

• 3 sets of 20-30 reps (each side)

5. Plank

• 3 sets, hold for 60 seconds each

6. Mountain Climbers

• 3 sets of 30-45 seconds

7. Flutter Kicks

• 3 sets of 20-30 seconds

8. Heel Taps

• 3 sets of 20-30 reps (each side)

Photos: cardio

Beast mode brother
You’re an inspiration to me

 

[Ohdamn]

Bench press warmed up to 160 kilos for 2 reps then dropped down to 3 sets of 140 kilos 8-10 reps



Incline dumbbell bench press 3 sets 8 reps 50 kilos



Decline bench press 3 sets 100 kilos 8-10 reps



Pec deck 2 sets 15 reps at 72 kilos

An hour walk tonight

Photo: bench press

 

[LevButlerov]

Bench press warmed up to 160 kilos for 2 reps then dropped down to 3 sets of 140 kilos 8-10 reps



Incline dumbbell bench press 3 sets 8 reps 50 kilos



Decline bench press 3 sets 100 kilos 8-10 reps



Pec deck 2 sets 15 reps at 72 kilos

An hour walk tonight

Photo: bench press

160kg max out here , you are VERY strong!

 

[Ohdamn]

That cardio will yield fantastic results in the long run, excellent work

Thanks, bro! Gotta keep the engine running strong, appreciate the encouragement

power leg press day bro

Absolutely, bro! Nothing like crushing some heavy leg press

Beast mode brother
You’re an inspiration to me

Much appreciated, brother, Hearing that means a lot,let’s keep pushing and inspiring each other

160kg max out here , you are VERY strong!

Thanks, I really appreciate that! still a long way to go, but comments like this keep me motivated

 

[Ohdamn]

38 minute fasted walk this morning



10 minute stationary bike warm up

Arms

3 sets barbell curls 6-8 reps 70 kilos



3 sets Dumbbell bicep curls 6 reps 30 kilos



3 sets concentration curls 20 kilos 8-10 reps



3 sets Close grip bench press 110 kilos 10 reps



3 sets skull crushers 65 kilos 6-8 reps



2 sets rope tricep pushdown 86 kilos 8-10 reps



16 minute rowing 4 k/m highest intensity setting

@BigBoyLabs anavar doing the job and @Core Pharma test eq and primo feeling amazing


Photos: barbell bicep curl, close grip bench press, skull crusher and rowing machine, morning fasted walk.

 

[RoidRageWife]

38 minute fasted walk this morning



10 minute stationary bike warm up

Arms

3 sets barbell curls 6-8 reps 70 kilos



3 sets Dumbbell bicep curls 6 reps 30 kilos



3 sets concentration curls 20 kilos 8-10 reps



3 sets Close grip bench press 110 kilos 10 reps



3 sets skull crushers 65 kilos 6-8 reps



2 sets rope tricep pushdown 86 kilos 8-10 reps



16 minute rowing 4 k/m highest intensity setting

@BigBoyLabs anavar doing the job and @Core Pharma test eq and primo feeling amazing


Photos: barbell bicep curl, close grip bench press, skull crusher and rowing machine, morning fasted walk.

Strong arm day brother! Way to go.

 

[LevButlerov]

38 minute fasted walk this morning



10 minute stationary bike warm up

Arms

3 sets barbell curls 6-8 reps 70 kilos



3 sets Dumbbell bicep curls 6 reps 30 kilos



3 sets concentration curls 20 kilos 8-10 reps



3 sets Close grip bench press 110 kilos 10 reps



3 sets skull crushers 65 kilos 6-8 reps



2 sets rope tricep pushdown 86 kilos 8-10 reps



16 minute rowing 4 k/m highest intensity setting

@BigBoyLabs anavar doing the job and @Core Pharma test eq and primo feeling amazing


Photos: barbell bicep curl, close grip bench press, skull crusher and rowing machine, morning fasted walk.

strong and your cardio is there I see
close grip with 110kgs! wow

 

[Ohdamn]

4 sets 6-8 reps of 90 kilos seated barbell shoulder press



3 sets 8 reps of 25 kilos lateral raises



3 sets 8 -10 reps 85 kilos upright row


3 sets 8 reps 60 kilos dumbbell shrugs



3 sets 8 reps 93 kilos face pulls


Cardio treadmill

3 minute warm up speed 5 k/mh

10 minutes of speed 8-10-12 k/mh

Cool down 3 minutes speed 3 k/mh

Photos: seated shoulder press, Upright row, treadmill

 

[Eddie Haskell]

4 sets 6-8 reps of 90 kilos seated barbell shoulder press



3 sets 8 reps of 25 kilos lateral raises



3 sets 8 -10 reps 85 kilos upright row


3 sets 8 reps 60 kilos dumbbell shrugs



3 sets 8 reps 93 kilos face pulls


Cardio treadmill

3 minute warm up speed 5 k/mh

10 minutes of speed 8-10-12 k/mh

Cool down 3 minutes speed 3 k/mh

Photos: seated shoulder press, Upright row, treadmill

Big shoulder press
No pain?
Thanks for the pic , cardio UP

 

[Ohdamn]

4 sets 8 reps lat pull down 120 kgs



1 set 6 reps Bent over barbell rows 120 kgs 1 set 110 kilos 6 reps



Someone was using the machine I needed next so I dropped the weight and repped out bent over barbell rows



1 set 6 reps 120 kilos Seated cable rows

2 sets 110 kilos 8 reps



3 sets 8 reps 50 kilos Single arm dumbbell rows



3 sets 8-10 reps 79 kilos Straight arm lat pull down

I couldn’t help myself and Threw in 20 reps each arm of 20 kilo dumbbell bicep curl


Photos:lat pulldown, bent over barbell rows, seated cable rows, single arm dumbbell rows and straight arm lat pulldown

 

[Eddie Haskell]

4 sets 8 reps lat pull down 120 kgs



1 set 6 reps Bent over barbell rows 120 kgs 1 set 110 kilos 6 reps



Someone was using the machine I needed next so I dropped the weight and repped out bent over barbell rows



1 set 6 reps 120 kilos Seated cable rows

2 sets 110 kilos 8 reps



3 sets 8 reps 50 kilos Single arm dumbbell rows



3 sets 8-10 reps 79 kilos Straight arm lat pull down

I couldn’t help myself and Threw in 20 reps each arm of 20 kilo dumbbell bicep curl


Photos:lat pulldown, bent over barbell rows, seated cable rows, single arm dumbbell rows and straight arm lat pulldown

another strong day man real deal on the cable rows get a good stretch on them

 

[Ohdamn]

Strong arm day brother! Way to go.

Thanks! Appreciate the support. Always pushing for progress

strong and your cardio is there I see
close grip with 110kgs! wow

Thanks, man! Close grip is a challenge, and Cardio is always a work in progress

Big shoulder press
No pain?
Thanks for the pic , cardio UP

Shoulder press is feeling solid, no pain. Definitely keeping the cardio up to balance things out

another strong day man real deal on the cable rows get a good stretch on them

Appreciate it, brother! thank you for the advice, Always chasing that pump

 

[stevesmi]

Thanks for posting pictures of the equipment

 

[Mobster]

Needs must when other kit is being used.

 

[Npcclassicphysique champ]

Thanks! Appreciate the support. Always pushing for progress




Thanks, man! Close grip is a challenge, and Cardio is always a work in progress




Shoulder press is feeling solid, no pain. Definitely keeping the cardio up to balance things out




Appreciate it, brother! thank you for the advice, Always chasing that pump

everyone happy to support you @Ohdamn EVO family love and big positivity your way

 

[BodyMonster34]

bro nice workouts
you pushin it hardcore

 

[JasonPriest]

nice job on this
those sitting rows are the best

 

[Quadsweep]

i always ask to work in if someone is using equipment
don't be shy, you are a member of the gym too

 

[RoySimpson]

4 sets 8 reps lat pull down 120 kgs



1 set 6 reps Bent over barbell rows 120 kgs 1 set 110 kilos 6 reps



Someone was using the machine I needed next so I dropped the weight and repped out bent over barbell rows



1 set 6 reps 120 kilos Seated cable rows

2 sets 110 kilos 8 reps



3 sets 8 reps 50 kilos Single arm dumbbell rows



3 sets 8-10 reps 79 kilos Straight arm lat pull down

I couldn’t help myself and Threw in 20 reps each arm of 20 kilo dumbbell bicep curl


Photos:lat pulldown, bent over barbell rows, seated cable rows, single arm dumbbell rows and straight arm lat pulldown

@Ohdamn solid work right here!!

 

[ballin2504]

Great job man

 

[Ohdamn]

Leg day



1 set 320 kilos 20 reps

1 set 15 reps reps 360 kilos

2 sets 15 reps 400 kilos

Leg press



2 sets 10 reps then 8 reps each leg 100 kilos

Bulgarian split squat smith machine



3 sets 8-10 reps 120 kilos

Leg extension



3 sets 8 reps 80 kilos

Seated hamstring curls



2 sets 134 kilos until failure

Standing machine Calf raises



Lots of body weight lunges in between sets

Photos: leg press, Bulgarian split squat smith machine, leg extension, seated hamstring curls

 

[Npcclassicphysique champ]

Leg day



1 set 320 kilos 20 reps

1 set 15 reps reps 360 kilos

2 sets 15 reps 400 kilos

Leg press



2 sets 10 reps then 8 reps each leg 100 kilos

Bulgarian split squat smith machine



3 sets 8-10 reps 120 kilos

Leg extension



3 sets 8 reps 80 kilos

Seated hamstring curls



2 sets 134 kilos until failure

Standing machine Calf raises



Lots of body weight lunges in between sets

Photos: leg press, Bulgarian split squat smith machine, leg extension, seated hamstring curls

320kg on the leg press right? thats hardcore @Mobster TOP gun pump
checking your leg press pics DAMN LOADED bro

 

[Mobster]

320kg on the leg press right? thats hardcore @Mobster TOP gun pump
checking your leg press pics DAMN LOADED bro

It caught my eye for sure. I'd fill that top pin too lol

 

[Ohdamn]

Upper body

4 sets 8-10 reps 140 kilos bench press



3 sets 8-10 reps 120 kilo lat pull down



3 sets 8-10 reps 80 kilos seated shoulder press



2 sets 8 reps 50 kilos dumbbell incline bench press



3 sets 10 reps 50 kilos single arm dumbbell bent over rows



3 sets 10 reps 25 kilos dumbbell bicep curls



3 sets 12-15 reps 80 kilos rope tricep pushdown


Video: a bit of the 140 kilo bench press

 

[RoidRage69]

I'm thinking about moving my hands in closer to see if it helps my shoulder.

 

[LevButlerov]

Upper body

4 sets 8-10 reps 140 kilos bench press



3 sets 8-10 reps 120 kilo lat pull down



3 sets 8-10 reps 80 kilos seated shoulder press



2 sets 8 reps 50 kilos dumbbell incline bench press



3 sets 10 reps 50 kilos single arm dumbbell bent over rows



3 sets 10 reps 25 kilos dumbbell bicep curls



3 sets 12-15 reps 80 kilos rope tricep pushdown


Video: a bit of the 140 kilo bench press

@Ohdamn HUGE 140kg bench press, you're impressive
making big changes and moving up

 

[stevesmi]

Thanks for taking the time to post up the video looking really good

 

[JasonPriest]

good job posting up the video
looking really good man you can also put a weight on the ground to lift your feet up

 

[BodyMonster34]

bro that good weight
not sure what kilos to pounds translation but look like big weight

 

[Quadsweep]

nice to see you enjoying yourself at the gym
the bench press looks outstanding

 

[Mobster]

Good work on the bench

 

[Mobster]

bro that good weight
not sure what kilos to pounds translation but look like big weight

Easy enough to look up (308)

 

[Ringworm1]

Upper body

4 sets 8-10 reps 140 kilos bench press



3 sets 8-10 reps 120 kilo lat pull down



3 sets 8-10 reps 80 kilos seated shoulder press



2 sets 8 reps 50 kilos dumbbell incline bench press



3 sets 10 reps 50 kilos single arm dumbbell bent over rows



3 sets 10 reps 25 kilos dumbbell bicep curls



3 sets 12-15 reps 80 kilos rope tricep pushdown


Video: a bit of the 140 kilo bench press

Slow and controlled bro, 5 wheels a side next year

 

[RoySimpson]

Upper body

4 sets 8-10 reps 140 kilos bench press



3 sets 8-10 reps 120 kilo lat pull down



3 sets 8-10 reps 80 kilos seated shoulder press



2 sets 8 reps 50 kilos dumbbell incline bench press



3 sets 10 reps 50 kilos single arm dumbbell bent over rows



3 sets 10 reps 25 kilos dumbbell bicep curls



3 sets 12-15 reps 80 kilos rope tricep pushdown


Video: a bit of the 140 kilo bench press

@Ohdamn solid lifts right here!

 

[ballin2504]

Great lifts big guy

 

[25homes]

Nice work

 

[Ohdamn]

This week is a deload as I adjust to starting a new job and moving houses. It’s been a bit chaotic, and I’ve allowed a few cheat meals while being less strict overall.


Upper Body Workout:


• Bench Press: 120 kg, 4x6


• Lat Pulldown: 100 kg, 4x8


• Seated Shoulder Press: 25 kg, 4x8


• Incline Dumbbell Press: 25 kg, 3x10


• One-Arm Dumbbell Row: 22.5 kg, 3x12


• Dumbbell Bicep Curl: 15 kg, 3x12


• Rope Tricep Pushdown: 60 kg, 3x15

Taking it easy this week but ensuring proper form and consistency to stay on track.

 

[Eddie Haskell]

This week is a deload as I adjust to starting a new job and moving houses. It’s been a bit chaotic, and I’ve allowed a few cheat meals while being less strict overall.


Upper Body Workout:


• Bench Press: 120 kg, 4x6


• Lat Pulldown: 100 kg, 4x8


• Seated Shoulder Press: 25 kg, 4x8


• Incline Dumbbell Press: 25 kg, 3x10


• One-Arm Dumbbell Row: 22.5 kg, 3x12


• Dumbbell Bicep Curl: 15 kg, 3x12


• Rope Tricep Pushdown: 60 kg, 3x15

Taking it easy this week but ensuring proper form and consistency to stay on track.

@Ohdamn good to see you back man was interested how you doing
staying on track with high volume boom

 

[stevesmi]

Upper body workout looks fantastic keep it up

 

[JasonPriest]

congrats on moving and the new job
you've got yourself a busy week

 

[BodyMonster34]

Bro I like the bench and seated shoulder press
that's real men training

 

[Quadsweep]

upper body looks fantastic
you're proving that it can be done the right way

 

[Masonic Bodybuilder]

New job and moving at the same time is a lot man! Hopefully you can settle in quick.

 

[Austin316]

good job on their upper body training
you're getting in some good volume going into the weekend