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

[Masonic Bodybuilder]

Nice job on the squats man!

 

[ballin2504]

Pushing that big weight

 

[Ohdamn]

Added planks yesterday 3 sets of 2 minutes then cardio last night treadmill 5 k in 31 minutes

Chest and back workout

Bench press

warm up sets 3 sets of 160 kilos 4-6 reps 1 set of 170 kilos 2 reps



Dumbbell Incline bench press

Warm up sets then 2 sets of 50 kilos 8-6 reps



Lat pull down

Warm ups then 2 134 kilos 7-6 reps by



Pec fly machine

Warm ups then 2 sets 100 kilos 12 reps



Dumbbell bent over rows

Warm ups then 2 sets 60 kilos 10 reps



Push ups

3 sets until failure


Seated cable machine rows

Warm up sets then 2 127 kilos 10-8 reps


Straight arm lat pulldown

Warm ups then 2 sets of 70 kilos 15 reps


Photos: updated current physique sitting at 105 kg. I’m thinking of maintaining/recomp or continue with bulk? any advice would be welcome treadmill 5 k in 31 mins

 

[RoidRage69]

I assume u will be in the 100kg class? I would just do what your doing but make sure and eat as clean as possible and don't force feed anything. Don't try to gain weight.

 

[Eddie Haskell]

Added planks yesterday 3 sets of 2 minutes then cardio last night treadmill 5 k in 31 minutes

Chest and back workout

Bench press

warm up sets 3 sets of 160 kilos 4-6 reps 1 set of 170 kilos 2 reps



Dumbbell Incline bench press

Warm up sets then 2 sets of 50 kilos 8-6 reps



Lat pull down

Warm ups then 2 134 kilos 7-6 reps by



Pec fly machine

Warm ups then 2 sets 100 kilos 12 reps



Dumbbell bent over rows

Warm ups then 2 sets 60 kilos 10 reps



Push ups

3 sets until failure


Seated cable machine rows

Warm up sets then 2 127 kilos 10-8 reps


Straight arm lat pulldown

Warm ups then 2 sets of 70 kilos 15 reps


Photos: updated current physique sitting at 105 kg. I’m thinking of maintaining/recomp or continue with bulk? any advice would be welcome treadmill 5 k in 31 mins

Looking at your pics abs coming in tight and training seems very good on point.

I would go into a recomp no more bulking. This is new year cut time.

 

[25homes]

10 minute warm up on stationary bike


Chest and back



Barbell bench press

Warm up sets then 160 kilos 3 sets 6 reps, 4 reps then 4 reps



Pec fly machine

Warm ups then 100 kilos 2 sets until failure 15 reps



Barbell rows

Warm up then 130 kilos 1 set 8 reps



Dumbbell rows

1 sets 60 kilos 12 reps each arm


Lat pulldown

Warm ups then 2 sets 120 kilos 12 reps

Photo/video: pec fly, barbell row, bench press

Great job

 

[RoySimpson]

10 minute warm up on stationary bike


Chest and back



Barbell bench press

Warm up sets then 160 kilos 3 sets 6 reps, 4 reps then 4 reps



Pec fly machine

Warm ups then 100 kilos 2 sets until failure 15 reps



Barbell rows

Warm up then 130 kilos 1 set 8 reps



Dumbbell rows

1 sets 60 kilos 12 reps each arm


Lat pulldown

Warm ups then 2 sets 120 kilos 12 reps

Photo/video: pec fly, barbell row, bench press

Solid work right here!

 

[Ohdamn]

180kg, just did my x2.2 , big day with squats and deads, you strong

Thank you! It means a lot bro

Big lifting brother big lifting you're really doing well, thanks for the share

Thanks, brother! Glad to share the journey!

Nice job on the squats man!

Appreciate it, man!

Pushing that big weight

Thanks! Gotta keep pushing and aiming for more

I assume u will be in the 100kg class? I would just do what your doing but make sure and eat as clean as possible and don't force feed anything. Don't try to gain weight.

I’m assuming so, thank you! I’ve cut the calories back to 3-3.5 k and adding more cardio. diet is on point I appreciate the knowledgeable insight

Looking at your pics abs coming in tight and training seems very good on point.

I would go into a recomp no more bulking. This is new year cut time.

Thanks, man! i will give recomp a shot! Solid advice as always!

Great job

Appreciate the support! Onward and upward!

Solid work right here!

Thank you!

 

[Ohdamn]

Legs

• Leg Press


• Warm-Up:


• 300 kg x 12 reps


• 400 kg x 6 reps


• 2 Working Sets:


• 445 kg to failure (6-10 reps)


• Squats


• Warm-Up:


• 120 kg x 8 reps


• 160 kg x 4 reps


• 2 Working Set:


• 180 kg to failure (6-8 reps)


• Stiff-Legged Deadlift


• Warm-Up:


• 100 kg x 8 reps


• 2 Working Set:


• 160 kg to failure (6-8 reps)


• Standing Calf Raise


• Warm-Up:


• 80 kg x 12 reps


• 2 Working Set:


• 134 kg to failure (15-20 reps )


Cardio
Stationary bike 4 ks and treadmill 2 ks in 10 minutes(had to use the side handle rails near the end)

Photos: leg press, squats, stiff legged deadlift, stationary bike, treadmill

 

[Eddie Haskell]

Legs

• Leg Press


• Warm-Up:


• 300 kg x 12 reps


• 400 kg x 6 reps


• 2 Working Sets:


• 445 kg to failure (6-10 reps)


• Squats


• Warm-Up:


• 120 kg x 8 reps


• 160 kg x 4 reps


• 2 Working Set:


• 180 kg to failure (6-8 reps)


• Stiff-Legged Deadlift


• Warm-Up:


• 100 kg x 8 reps


• 2 Working Set:


• 160 kg to failure (6-8 reps)


• Standing Calf Raise


• Warm-Up:


• 80 kg x 12 reps


• 2 Working Set:


• 134 kg to failure (15-20 reps )


Cardio
Stationary bike 4 ks and treadmill 2 ks in 10 minutes(had to use the side handle rails near the end)

Photos: leg press, squats, stiff legged deadlift, stationary bike, treadmill

big leg press thats impressive you're stacking some big weight big man

 

[stevesmi]

leg training is on point great job!

 

[Mobster]

My kinda leg workout

 

[ceo]

Bros. Nice job on the weekend. Those squats Look incredible.

 

[ROIDDERS]

Saturday workouts are always a challenge.

It's always good to see people hitting it hard.

 

[chesty]

Yeah, nothing better than a nice leg workout to finish out the week.
Great to see you posting nice.

 

[Ulter]

Your physique looks fantastic, man.

Get the hair shaved and get oiled up a little bit and we'll be able to see more of those cuts.

 

[e2]

Nice job, man, we really appreciate your hard work.

Your leg days are very impressive with the volume.

 

[2Thick]

Thanks for taking the time to post up the equipment.
I'm jealous. You have a very clean gym.

 

[Vadim Fedorov]

Very nice job on the cardio and the training.

Platform at your gym. Looks amazing.

 

[Wootoom]

Keep up the good work, my man.

I find your consistency The most important thing.

 

[Ohdamn]

Shoulders and arms

Standing barbell shoulder press

Warm up sets 2 sets 80 kgs 8 reps



Lateral raises

Warm ups then 2 sets 30 kilos 10-12 reps



Dumbbell bicep curls

Warm ups then 2 sets 30 kilos 8-10 reps



Close grip bench press

Warms ups then 2 sets 140 kilos 4-6 reps



Body weight dips

2 sets Until failure 20-30 reps



Cardio stationary bike

Photos: overhead standing shoulder press, close grip bench press and stationary bike

 

[Eddie Haskell]

Shoulders and arms

Standing barbell shoulder press

Warm up sets 2 sets 80 kgs 8 reps



Lateral raises

Warm ups then 2 sets 30 kilos 10-12 reps



Dumbbell bicep curls

Warm ups then 2 sets 30 kilos 8-10 reps



Close grip bench press

Warms ups then 2 sets 140 kilos 4-6 reps



Body weight dips

2 sets Until failure 20-30 reps



Cardio stationary bike

Photos: overhead standing shoulder press, close grip bench press and stationary bike

18 min cardio good day for sure but overhead shoulder press please be safe on weight

 

[ballin2504]

Legs

• Leg Press


• Warm-Up:


• 300 kg x 12 reps


• 400 kg x 6 reps


• 2 Working Sets:


• 445 kg to failure (6-10 reps)


• Squats


• Warm-Up:


• 120 kg x 8 reps


• 160 kg x 4 reps


• 2 Working Set:


• 180 kg to failure (6-8 reps)


• Stiff-Legged Deadlift


• Warm-Up:


• 100 kg x 8 reps


• 2 Working Set:


• 160 kg to failure (6-8 reps)


• Standing Calf Raise


• Warm-Up:


• 80 kg x 12 reps


• 2 Working Set:


• 134 kg to failure (15-20 reps )


Cardio
Stationary bike 4 ks and treadmill 2 ks in 10 minutes(had to use the side handle rails near the end)

Photos: leg press, squats, stiff legged deadlift, stationary bike, treadmill

Love the gym pics!

 

[Tiger Salman Khan]

Shoulders and arms

Standing barbell shoulder press

Warm up sets 2 sets 80 kgs 8 reps



Lateral raises

Warm ups then 2 sets 30 kilos 10-12 reps



Dumbbell bicep curls

Warm ups then 2 sets 30 kilos 8-10 reps



Close grip bench press

Warms ups then 2 sets 140 kilos 4-6 reps



Body weight dips

2 sets Until failure 20-30 reps



Cardio stationary bike

Photos: overhead standing shoulder press, close grip bench press and stationary bike

@Ohdamn good updates with pics bro.....keep killing it.........

 

[RoySimpson]

Legs

• Leg Press


• Warm-Up:


• 300 kg x 12 reps


• 400 kg x 6 reps


• 2 Working Sets:


• 445 kg to failure (6-10 reps)


• Squats


• Warm-Up:


• 120 kg x 8 reps


• 160 kg x 4 reps


• 2 Working Set:


• 180 kg to failure (6-8 reps)


• Stiff-Legged Deadlift


• Warm-Up:


• 100 kg x 8 reps


• 2 Working Set:


• 160 kg to failure (6-8 reps)


• Standing Calf Raise


• Warm-Up:


• 80 kg x 12 reps


• 2 Working Set:


• 134 kg to failure (15-20 reps )


Cardio
Stationary bike 4 ks and treadmill 2 ks in 10 minutes(had to use the side handle rails near the end)

Photos: leg press, squats, stiff legged deadlift, stationary bike, treadmill

@Ohdamn solid work right here!

 

[Ohdamn]

Cardio day

Fasted Cardio

Treadmill, stationary bike and
SkiErg (Ski Ergometer)

 

[Eddie Haskell]

Cardio day

Fasted Cardio

Treadmill, stationary bike and
SkiErg (Ski Ergometer)

10min on the treadmill right? i was zooming in trying to see

 

[Ohdamn]

big leg press thats impressive you're stacking some big weight big man

Thanks, Eddie! The leg press is one of my go to moves for pushing limits. Always trying to stack more weight while keeping the form tight, appreciate the support!

leg training is on point great job!

Appreciate it, man!

My kinda leg workout

Glad you approve! It’s definitely a no nonsense kind of workout

Bros. Nice job on the weekend. Those squats Look incredible.

Thanks for noticing!
always chasing better depth and control.

Saturday workouts are always a challenge.

It's always good to see people hitting it hard.

Couldn’t agree more, Saturday leg sessions are brutal but so rewarding.

Yeah, nothing better than a nice leg workout to finish out the week.
Great to see you posting nice.

Absolutely! Finishing the week strong with a killer leg workout is the way to go. Appreciate the support.

Your physique looks fantastic, man.

Get the hair shaved and get oiled up a little bit and we'll be able to see more of those cuts.

Thanks, Ulter! I’ll have to take you up on the shaving and oil idea to show off the cuts more.

Nice job, man, we really appreciate your hard work.

Your leg days are very impressive with the volume.

Thanks for the encouragement! I love cranking up the volume on leg days makes every rep worth it.

Thanks for taking the time to post up the equipment.
I'm jealous. You have a very clean gym.

Appreciate it! Clean gym and good equipment definitely help keep the motivation high.

Very nice job on the cardio and the training.

Platform at your gym. Looks amazing.

Thanks, Vadim! I’ve been working on balancing cardio and strength training, and I agree

Keep up the good work, my man.

I find your consistency The most important thing.

Thanks! Consistency is definitely the name of the game, small steps every day lead to big results. I appreciate the encouragement!

18 min cardio good day for sure but overhead shoulder press please be safe on weight

Thanks, Eddie! I’ll keep that in mind for overhead presses, safety first. The 18 minutes of cardio definitely felt productive!

Love the gym pics!

Glad you enjoyed them! The gym is my second home so sharing it feels great.

@Ohdamn good updates with pics bro.....keep killing it.........

Thanks for the support, bro! I’ll keep those updates coming and keep pushing forward.

@Ohdamn solid work right here!

Thanks, bro! It’s all about staying disciplined and striving for better every day.

10min on the treadmill right? i was zooming in trying to see

Yes, that’s correct Eddie, 10 minutes treadmill, 10 minutes bike and 10 minutes ski erg

 

[Eddie Haskell]

Thanks, Eddie! The leg press is one of my go to moves for pushing limits. Always trying to stack more weight while keeping the form tight, appreciate the support!



Appreciate it, man!




Glad you approve! It’s definitely a no nonsense kind of workout




Thanks for noticing!
always chasing better depth and control.




Couldn’t agree more, Saturday leg sessions are brutal but so rewarding.



Absolutely! Finishing the week strong with a killer leg workout is the way to go. Appreciate the support.



Thanks, Ulter! I’ll have to take you up on the shaving and oil idea to show off the cuts more.




Thanks for the encouragement! I love cranking up the volume on leg days makes every rep worth it.




Appreciate it! Clean gym and good equipment definitely help keep the motivation high.



Thanks, Vadim! I’ve been working on balancing cardio and strength training, and I agree




Thanks! Consistency is definitely the name of the game, small steps every day lead to big results. I appreciate the encouragement!




Thanks, Eddie! I’ll keep that in mind for overhead presses, safety first. The 18 minutes of cardio definitely felt productive!



Glad you enjoyed them! The gym is my second home so sharing it feels great.




Thanks for the support, bro! I’ll keep those updates coming and keep pushing forward.



Thanks, bro! It’s all about staying disciplined and striving for better every day.



Yes, that’s correct Eddie, 10 minutes treadmill, 10 minutes bike and 10 minutes ski erg

10min each good cardio and I like variety

 

[Ohdamn]

Yesterday’s afternoon workout

Flat barbell bench press

2 sets 12-10 reps 140 kilos 1 set 150 kilos 8 reps



Incline dumbbell bench press 2 sets 52.5 kilos 8 reps



Pec fly machine 100 kilos 2 sets 15 reps



Body weight dips until failure 30 reps


Push ups until failure



Today’s workout


Dumbbell curls

Warm ups then 3 sets 25 kilos 12-15 reps


Rope tricep pushdown

Warm up then 3 sets 93 kilos 12 reps


Lat pull downs

Warm ups then 3 sets 120 kilos 10-12 reps

Quick one as had Santa photos

 

[Npcclassicphysique champ]

Yesterday’s afternoon workout

Flat barbell bench press

2 sets 12-10 reps 140 kilos 1 set 150 kilos 8 reps



Incline dumbbell bench press 2 sets 52.5 kilos 8 reps



Pec fly machine 100 kilos 2 sets 15 reps



Body weight dips until failure 30 reps


Push ups until failure



Today’s workout


Dumbbell curls

Warm ups then 3 sets 25 kilos 12-15 reps


Rope tricep pushdown

Warm up then 3 sets 93 kilos 12 reps


Lat pull downs

Warm ups then 3 sets 120 kilos 10-12 reps

Quick one as had Santa photos

@Ohdamn quick one but good training day bro
lol santa photos you got any?

 

[Ohdamn]

A nice morning jog, I wish it was fasted but I had a protein bar before it

 

[Npcclassicphysique champ]

A nice morning jog, I wish it was fasted but I had a protein bar before it

next time no bar bro

 

[Ohdamn]

Fasted Chest and cardio

Flat barbell bench press

3 sets 150 kilos 10 reps



Incline bench press 120 kilos 2 sets 8 reps 1 set 140 kilos 6 reps



Body weight dips first set 30 until failure second set 20 reps until failure



Pec fly machine 100 kilos 3 sets 15 reps



Push ups until failure



16 minute cardio

Photos: treadmill 2.5 k 16 mins

 

[Tiger Salman Khan]

Fasted Chest and cardio

Flat barbell bench press

3 sets 150 kilos 10 reps



Incline bench press 120 kilos 2 sets 8 reps 1 set 140 kilos 6 reps



Body weight dips first set 30 until failure second set 20 reps until failure



Pec fly machine 100 kilos 3 sets 15 reps



Push ups until failure



16 minute cardio

Photos: treadmill 2.5 k 16 mins

@Ohdamn keep up the good work bro.......

 

[LevButlerov]

Fasted Chest and cardio

Flat barbell bench press

3 sets 150 kilos 10 reps



Incline bench press 120 kilos 2 sets 8 reps 1 set 140 kilos 6 reps



Body weight dips first set 30 until failure second set 20 reps until failure



Pec fly machine 100 kilos 3 sets 15 reps



Push ups until failure



16 minute cardio

Photos: treadmill 2.5 k 16 mins

i like the cardio finisher bench 120kg you pushing it to 140 maybe more soon

 

[Ohdamn]

Fast Arms and cardio

Barbell bicep curl

Warm ups the. 3 sets 70 kilos 6-8 reps



Dumbbell bicep curls

Warm ups then 3 sets 30 kilos 6-8 reps



Concentration curls

3 sets 20 kilos 10-12 reps



Hammer curls

3 sets 20 kilos 12 reps



Skull crushers

Warm ups then 3 sets 60 kilos 8 reps



Close tricep bench press

Warm ups then 3 sets 120 kilos 8 reps



Tricep rope pushdown

3 sets 100 kilos 10 reps




Treadmill

2 minute warm up 6 km/h

High-Intensity Intervals


1. Sprint Phase (30 Seconds):


• Speed: 14 km/h


• Incline: 2


• Goal: All-out effort, maintaining control.


2. Active Recovery (60 Seconds):


• Speed: 7 km/h (slow jog).


• Incline: 1%.


• Goal: Bring heart rate down but stay active.

Cool down 4 minutes 4 km/h


photos: barbell curls, skull crushers and treadmill

 

[LevButlerov]

Fast Arms and cardio

Barbell bicep curl

Warm ups the. 3 sets 70 kilos 6-8 reps



Dumbbell bicep curls

Warm ups then 3 sets 30 kilos 6-8 reps



Concentration curls

3 sets 20 kilos 10-12 reps



Hammer curls

3 sets 20 kilos 12 reps



Skull crushers

Warm ups then 3 sets 60 kilos 8 reps



Close tricep bench press

Warm ups then 3 sets 120 kilos 8 reps



Tricep rope pushdown

3 sets 100 kilos 10 reps




Treadmill

2 minute warm up 6 km/h

High-Intensity Intervals


1. Sprint Phase (30 Seconds):


• Speed: 14 km/h


• Incline: 2


• Goal: All-out effort, maintaining control.


2. Active Recovery (60 Seconds):


• Speed: 7 km/h (slow jog).


• Incline: 1%.


• Goal: Bring heart rate down but stay active.

Cool down 4 minutes 4 km/h


photos: barbell curls, skull crushers and treadmill

You're getting real into it, I see cardio and volume @Ohdamn growing like a champ
Merry Xmas

 

[Ohdamn]

10min each good cardio and I like variety

Totally agree! 10 minutes each keeps the cardio fresh and fun

@Ohdamn quick one but good training day bro
lol santa photos you got any?

next time no bar bro

Thanks, champ! It was a quick but solid session. next time, no bar for sure . Santa photos? Yes, got a a few photos and a nice photo on a calender and fridge magnet with the family

@Ohdamn keep up the good work bro.......

Thanks, brother! I’m staying consistent and pushing hard every day. Appreciate the encouragement

i like the cardio finisher bench 120kg you pushing it to 140 maybe more soon

You're getting real into it, I see cardio and volume @Ohdamn growing like a champ
Merry Xmas

Appreciate the support, bro! The cardio finisher has been a game changer for endurance, and I’m definitely pushing to hit that 140 plus kg bench soon, hopefully smashing past it before long. Let’s keep growing! Merry Christmas bro

 

[Eddie Haskell]

Appreciate the support, bro! The cardio finisher has been a game changer for endurance, and I’m definitely pushing to hit that 140 plus kg bench soon, hopefully smashing past it before long. Let’s keep growing! Merry Christmas bro

Totally agree! 10 minutes each keeps the cardio fresh and fun

Cardio is where it’s at, lean or bulk, cardio is crucial that’s why you got so lean so fast man

 

[Ohdamn]

Lat pulldown

Warm ups 3 sets of 134 kilos 10 -12 reps



Deadlift

Warms up sets 1 rep of 200 kilos then 160 kilos until failure 10 reps



Barbell rows

Warm ups then 120 kilos 1 set 8 reps



Dumbbell bent over rows

Warm up then 60 kilos 1 set 10 reps



Super setted these as time was limited



1 set of chest supported t bar low weight wish I could have done it for longer



Seated cable row 3 sets 120 kilos 10 reps



Straight arm lat pull down 3 sets 80 kilos 8-10 reps



Cable face pulls 3 sets 80 kilos 10 reps



Would have liked to add some barbell shrugs but what I managed to get done felt great

Photos: deadlift, Christmas lunch with family and a bit of snacking

 

[Mobster]

Fast Arms and cardio

Barbell bicep curl

Warm ups the. 3 sets 70 kilos 6-8 reps



Dumbbell bicep curls

Warm ups then 3 sets 30 kilos 6-8 reps



Concentration curls

3 sets 20 kilos 10-12 reps



Hammer curls

3 sets 20 kilos 12 reps



Skull crushers

Warm ups then 3 sets 60 kilos 8 reps



Close tricep bench press

Warm ups then 3 sets 120 kilos 8 reps



Tricep rope pushdown

3 sets 100 kilos 10 reps




Treadmill

2 minute warm up 6 km/h

High-Intensity Intervals


1. Sprint Phase (30 Seconds):


• Speed: 14 km/h


• Incline: 2


• Goal: All-out effort, maintaining control.


2. Active Recovery (60 Seconds):


• Speed: 7 km/h (slow jog).


• Incline: 1%.


• Goal: Bring heart rate down but stay active.

Cool down 4 minutes 4 km/h


photos: barbell curls, skull crushers and treadmill

Nice work on the skull crushers

 

[zedhed]

lat pulldowns and deadlifts look perfect.
That's the way to get in a nice workout.

 

[caligirl85]

Wow, lots of good exercises here.

You did a really good job of laying out some good training.

 

[Shrine]

Equipment looks awesome for those deadlifts.
My equipment is all rusted, iron and look at what you're using.

 

[Zyglamail]

Nice job, man. I hope you enjoyed your Christmas lunch with your family.

Those are memories to cherish always.

 

[Arabian]

Are those sandwiches that you ate?
What exactly are you eating there?

 

[BookerTNY]

Very nice Christmas Eve work out.

Also respect that you're posting the warm-up exercises as well.

 

[sambee38]

Keep up the good work, man.
Barbell shrugs. Look fantastic.

 

[Austin316]

Straight arm lateral. Pull Downs are my favorite

And you put up 80 kg, which is pretty solid.

 

[Ohdamn]

Cardio is where it’s at, lean or bulk, cardio is crucial that’s why you got so lean so fast man

Yeah, totally agree! Cardio really makes a difference, especially when trying to stay lean. Appreciate the advice, man!

Nice work on the skull crushers

Thanks, bro! Appreciate it

lat pulldowns and deadlifts look perfect.
That's the way to get in a nice workout.

Glad you think so! Keeps the gains coming

Wow, lots of good exercises here.

You did a really good job of laying out some good training.

Thanks! Means a lot to hear that!

Equipment looks awesome for those deadlifts.
My equipment is all rusted, iron and look at what you're using.

thanks, man. The equipment helps, but it’s all about the effort, right? Your setup sounds old school, I respect that grind

Nice job, man. I hope you enjoyed your Christmas lunch with your family.

Those are memories to cherish always.

Thanks! Christmas lunch was awesome, and yeah, those moments are what it’s all about. Hope you had a great holiday too!

Are those sandwiches that you ate?
What exactly are you eating there?

No sandwiches, just a bit of salami sticks, jatz,celery, dips and cheese.

Very nice Christmas Eve work out.

Also respect that you're posting the warm-up exercises as well.

Appreciate it! Gotta stay consistent even during the holidays. Warm ups are underrated

Keep up the good work, man.
Barbell shrugs. Look fantastic.

Thanks a ton! Gotta love the barbell shrugs

Straight arm lateral. Pull Downs are my favorite

And you put up 80 kg, which is pretty solid.

Great for that lat stretch and pump! And yeah, hitting 80 kg feels solid always trying to push a little more!

 

[Ohdamn]

Squat

Warm ups then 180 kilos 4 sets 6-8 reps



Romanian deadlifts

Warm ups 3 sets 160 kilos 8-10 reps



Leg press

Warm ups then 3 sets 400 kilos 15 reps



Body weight lunges

3 sets 20 reps



Leg extension

Warm ups 3 sets of 100 kilos 10 reps



Super set



Seated leg curls

3 sets 66 kilos 12 reps



Standing machine calf raises

3 sets 134 kilos 20 reps


Cardio later

 

[Ohdamn]

Evening walk with my daughter to the park

Plus push ups, pull ups, decline sit ups and monkey bars

 

[ballin2504]

Great job with the cardio. It’s definitely a staple

 

[Ohdamn]

Fasted Shoulders and cardio

Seated overhead shoulder press

Warm ups then 3 sets 100 kilos 6 reps



Seated dumbbell shoulder press

Warm ups then 3 sets 35 kilos 8-12 reps



Lateral raises

Warm ups then 3 sets 27.5 kilos 10-12 reps



Front raises

Warm ups then 2 sets 20 kilos 12 reps 1 set 25 kilos 10 reps



Rear delt flyes

3 sets 20 kilos 12 reps



Barbell shrugs

Warm ups then 3 sets 160 kilos 6-8 reps

Planning to train abs later

Cardio

Treadmill 16 minutes 2.7 k

Photos: overhead press, barbell shrugs and treadmill

 

[LevButlerov]

Squat

Warm ups then 180 kilos 4 sets 6-8 reps



Romanian deadlifts

Warm ups 3 sets 160 kilos 8-10 reps



Leg press

Warm ups then 3 sets 400 kilos 15 reps



Body weight lunges

3 sets 20 reps



Leg extension

Warm ups 3 sets of 100 kilos 10 reps



Super set



Seated leg curls

3 sets 66 kilos 12 reps



Standing machine calf raises

3 sets 134 kilos 20 reps


Cardio later

Evening walk with my daughter to the park

Plus push ups, pull ups, decline sit ups and monkey bars

Fasted Shoulders and cardio

Seated overhead shoulder press

Warm ups then 3 sets 100 kilos 6 reps



Seated dumbbell shoulder press

Warm ups then 3 sets 35 kilos 8-12 reps



Lateral raises

Warm ups then 3 sets 27.5 kilos 10-12 reps



Front raises

Warm ups then 2 sets 20 kilos 12 reps 1 set 25 kilos 10 reps



Rear delt flyes

3 sets 20 kilos 12 reps



Barbell shrugs

Warm ups then 3 sets 160 kilos 6-8 reps

Planning to train abs later

Cardio

Treadmill 16 minutes 2.7 k

Photos: overhead press, barbell shrugs and treadmill

@Ohdamn nice place for a walk and your training intensity is very good
i like the cardio but if you got the time boost pre cardio as well

 

[25homes]

Killin it

 

[RoySimpson]

Fast Arms and cardio

Barbell bicep curl

Warm ups the. 3 sets 70 kilos 6-8 reps



Dumbbell bicep curls

Warm ups then 3 sets 30 kilos 6-8 reps



Concentration curls

3 sets 20 kilos 10-12 reps



Hammer curls

3 sets 20 kilos 12 reps



Skull crushers

Warm ups then 3 sets 60 kilos 8 reps



Close tricep bench press

Warm ups then 3 sets 120 kilos 8 reps



Tricep rope pushdown

3 sets 100 kilos 10 reps




Treadmill

2 minute warm up 6 km/h

High-Intensity Intervals


1. Sprint Phase (30 Seconds):


• Speed: 14 km/h


• Incline: 2


• Goal: All-out effort, maintaining control.


2. Active Recovery (60 Seconds):


• Speed: 7 km/h (slow jog).


• Incline: 1%.


• Goal: Bring heart rate down but stay active.

Cool down 4 minutes 4 km/h


photos: barbell curls, skull crushers and treadmill

@Ohdamn solid work right here on the sprint work!

 

[Ohdamn]

I’ve trained



1 k 10 minute treadmill warm up followed by



4 sets 140 kilos bench press 10-12 reps



Incline bench press 120 kilos 12 reps 3 sets



Pec fly machine 100 kilos 3 sets 15 reps



Body weight dips 3 sets 30 reps



Finished with 3 ks in 15 minutes treadmill

Push ups to failure


These are the exercises I have left tonight



Shoulders



overhead press, lateral raises, dumbbell rear delt fly



Triceps



Skull crushers, rope tricep pushdown and close grip bench press


Photos: treadmill warm up, treadmill after weights, updated physique photo around 104 kilos and with a pump after a chest workout

 

[Npcclassicphysique champ]

I’ve trained



1 k 10 minute treadmill warm up followed by



4 sets 140 kilos bench press 10-12 reps



Incline bench press 120 kilos 12 reps 3 sets



Pec fly machine 100 kilos 3 sets 15 reps



Body weight dips 3 sets 30 reps



Finished with 3 ks in 15 minutes treadmill

Push ups to failure


These are the exercises I have left tonight



Shoulders



overhead press, lateral raises, dumbbell rear delt fly



Triceps



Skull crushers, rope tricep pushdown and close grip bench press


Photos: treadmill warm up, treadmill after weights, updated physique photo around 104 kilos and with a pump after a chest workout

looking good bro your chest looks amazing wide and strong and pumped and clearly you're leaner
imo no games, you truly have made progress! legit body changes @Ohdamn

 

[Ohdamn]

Legs yesterday

Squats 3 sets 180 kg 8 reps
Seated leg curl 70 kilos 3 sets 12-15 reps
Leg extension 3 sets 100 kilos 12-15 reps
Calf raises 3 sets 134 kilos 15-20 reps
Leg press machine single leg max weight until failure


Been slacking a bit on the diet lately and treating myself more than I should. Plus had alcoholic drinks which I never do but time tighten things up and get back on track!

Current physique

 

[Ohdamn]

Back and biceps

Deadlift

4 sets 180 kilos 6-8 reps


Chest supported row

4 sets 50 kilos 10 reps


Dumbbell bicep curls

4 sets 25 kilos 10-12 reps


Lat pull downs

4 sets 120 kilos 10 reps


Seated cable rows

4 sets 120 kilos 10 reps

Abs and cardio later tonight

Photos: deadlift and chest supported row

 

[Npcclassicphysique champ]

Legs yesterday

Squats 3 sets 180 kg 8 reps
Seated leg curl 70 kilos 3 sets 12-15 reps
Leg extension 3 sets 100 kilos 12-15 reps
Calf raises 3 sets 134 kilos 15-20 reps
Leg press machine single leg max weight until failure


Been slacking a bit on the diet lately and treating myself more than I should. Plus had alcoholic drinks which I never do but time tighten things up and get back on track!

Current physique

Back and biceps

Deadlift

4 sets 180 kilos 6-8 reps


Chest supported row

4 sets 50 kilos 10 reps


Dumbbell bicep curls

4 sets 25 kilos 10-12 reps


Lat pull downs

4 sets 120 kilos 10 reps


Seated cable rows

4 sets 120 kilos 10 reps

Abs and cardio later tonight

Photos: deadlift and chest supported row

big volume and you looking real amazing bro @Ohdamn love the body and how your volume is

 

[stevesmi]

It make sure after you drink that alcohol you're taking your liver supplementation that's huge and drink a ton of water

 

[Mobster]

Legs yesterday

Squats 3 sets 180 kg 8 reps
Seated leg curl 70 kilos 3 sets 12-15 reps
Leg extension 3 sets 100 kilos 12-15 reps
Calf raises 3 sets 134 kilos 15-20 reps
Leg press machine single leg max weight until failure


Been slacking a bit on the diet lately and treating myself more than I should. Plus had alcoholic drinks which I never do but time tighten things up and get back on track!

Current physique

Back on the grind - that's an order!

 

[ceo]

Bros. Always nice to spend time with your daughter. Beautiful pictures of the park.

 

[ROIDDERS]

Beautiful job getting in your cardio.

Too many people neglect that.

 

[chesty]

I'm really looking forward to seeing your results.
You're making good progress. Keep it going.

 

[Ulter]

Man, those are a lot of different exercises, you're doing great.

140 kg is no joke on the bench.

 

[e2]

Very nice job, man. You look absolutely huge. Can really see those arms popping through your shirt.

 

[2Thick]

Very nice work, man.

Lean up a little bit and you'll look absolutely sick!

 

[Vadim Fedorov]

Don't slack on diet anymore. Man, it's time to get serious.

 

[Wootoom]

Watch out on the Alcohol. Don't make a habit of doing that.

If you insist on drinking, have half a drink only or take a few sips, that's it.

 

[Ohdamn]

Great job with the cardio. It’s definitely a staple

Appreciate that, man! Cardio is definitely a staple. Gotta keep pushing!

@Ohdamn nice place for a walk and your training intensity is very good
i like the cardio but if you got the time boost pre cardio as well

Thanks, bro! Yeah, love the training intensity and always trying to level up. Pre-cardio sounds like a solid addition. I’ll see where I can fit it in!

Killin it

Thank you bro! so are you

@Ohdamn solid work right here on the sprint work!

Much appreciated, man! Sprint work is brutal but worth it. Speed, endurance, and explosiveness all in one. Gotta keep grinding!

looking good bro your chest looks amazing wide and strong and pumped and clearly you're leaner
imo no games, you truly have made progress! legit body changes @Ohdamn

big volume and you looking real amazing bro @Ohdamn love the body and how your volume is

Appreciate the kind words, bro! Means a lot Been putting in the work! No games, just gains

It make sure after you drink that alcohol you're taking your liver supplementation that's huge and drink a ton of water

100% agree, bro. Staying on top of water intake and liver support

Back on the grind - that's an order!

You already know! Back to the grind, no days off!

Bros. Always nice to spend time with your daughter. Beautiful pictures of the park.

Appreciate that, bro! Time with my daughter is priceless, nothing beats making memories together. Glad you liked the pics!

Beautiful job getting in your cardio.

Too many people neglect that.

Appreciate it bro, it’s essential for overall performance. Can’t slack on the conditioning!

I'm really looking forward to seeing your results.
You're making good progress. Keep it going.

Thanks, bro! Really appreciate the support. Locked in and staying consistent, can’t wait to see more results!

Man, those are a lot of different exercises, you're doing great.

140 kg is no joke on the bench.

Appreciate that, bro! I like to keep my training well rounded and hit all angles for maximum growth. And yeah, 140kg on the bench is a battle, but always pushing for more! No limits!

Very nice job, man. You look absolutely huge. Can really see those arms popping through your shirt.

Thanks, man! Been putting in the work, and it’s great to see it paying off. Gotta keep those arms growing!

Very nice work, man.

Lean up a little bit and you'll look absolutely sick!

Appreciate it! Leaning up is the next goal, just keeping that muscle fullness while dialing it in. Time to shred!

Don't slack on diet anymore. Man, it's time to get serious.

Yeah, I hear you! Been tightening up the diet and staying consistent. serious mode activated!

Watch out on the Alcohol. Don't make a habit of doing that.

If you insist on drinking, have half a drink only or take a few sips, that's it.

Good advice! I keep it rare, but when I do, I make sure to stay hydrated and balanced. Gotta protect the gains!

 

[Ohdamn]

Chest workout last night



150 kilo bench press 4 sets 8 reps



50 kilo Incline dumbbell press 4 sets 10-12 reps


100 kilos Pec fly machine 3 sets 15 reps



Body weight dips until failure 3 sets 30 reps



Then push ups much later at home. 250 reps in 13ish minutes, which is a personal best for me

Photos: bench press, personal best for me with the push ups

 

[LevButlerov]

Chest workout last night



150 kilo bench press 4 sets 8 reps



50 kilo Incline dumbbell press 4 sets 10-12 reps


100 kilos Pec fly machine 3 sets 15 reps



Body weight dips until failure 3 sets 30 reps



Then push ups much later at home. 250 reps in 13ish minutes, which is a personal best for me

Photos: bench press, personal best for me with the push ups

@Ohdamn very big personal best, very few guys lifting the big numbers.

 

[Masonic Bodybuilder]

Happens with diet around the holidays to so many of us brother. Just get the diet locked in and back on the grind!

 

[RoidRageWife]

Lat pulldown

Warm ups 3 sets of 134 kilos 10 -12 reps



Deadlift

Warms up sets 1 rep of 200 kilos then 160 kilos until failure 10 reps



Barbell rows

Warm ups then 120 kilos 1 set 8 reps



Dumbbell bent over rows

Warm up then 60 kilos 1 set 10 reps



Super setted these as time was limited



1 set of chest supported t bar low weight wish I could have done it for longer



Seated cable row 3 sets 120 kilos 10 reps



Straight arm lat pull down 3 sets 80 kilos 8-10 reps



Cable face pulls 3 sets 80 kilos 10 reps



Would have liked to add some barbell shrugs but what I managed to get done felt great

Photos: deadlift, Christmas lunch with family and a bit of snacking

Def got a lot done here. That’s a lot of Rows!

 

[ballin2504]

Making awesome progress

 

[RoySimpson]

Legs yesterday

Squats 3 sets 180 kg 8 reps
Seated leg curl 70 kilos 3 sets 12-15 reps
Leg extension 3 sets 100 kilos 12-15 reps
Calf raises 3 sets 134 kilos 15-20 reps
Leg press machine single leg max weight until failure


Been slacking a bit on the diet lately and treating myself more than I should. Plus had alcoholic drinks which I never do but time tighten things up and get back on track!

Current physique

@Ohdamn stay on the grind bro! looking good!

 

[Ohdamn]

Back Workout


Deadlifts – 3x6-8 reps 200 kilos


Pull-Ups – 3x10 reps


Barbell Rows – 4x6 reps 120 kilos


Seated Cable Rows – 3x6 134 kilos


Lat Pulldown – 3x6 reps 134 kilos

Couldn’t help myself and did 10 reps of 30 kilo dumbbell curls

Going back tonight for legs arms and cardio with abs


Video: deadlift

 

[LevButlerov]

Back Workout


Deadlifts – 3x6-8 reps 200 kilos


Pull-Ups – 3x10 reps


Barbell Rows – 4x6 reps 120 kilos


Seated Cable Rows – 3x6 134 kilos


Lat Pulldown – 3x6 reps 134 kilos

Couldn’t help myself and did 10 reps of 30 kilo dumbbell curls

Going back tonight for legs arms and cardio with abs


Video: deadlift

@Ohdamn thats a big deadlift, really big you're strong
@Mobster check this @RoidRage69

 

[25homes]

Nice job here

 

[Noah Wixx]

You look famn good brother

 

[Ohdamn]

Last night



Arms



Dumbbell bicep curls

Warm ups then 35 kilos 3 sets 8 reps



Hammer curls

20 kilos 2 sets 15 reps



Preacher curls

Warm ups 50 kilos 3 sets 6-8 reps



Rope tricep pushdowns

3 sets 12 reps 100 kilos



A bit of boxing





This morning



261 push ups and sit ups in 30 minutes



12 minutes treadmill 2.20 k had to go to the toilet half way through



Squats

3 sets 180 kilos 8 reps



Leg extension

Warm ups then 3 sets 120 kilos 10 reps



Machine leg press single leg max weight until failure



Seated leg curls

Warm ups then 3 sets 80 kilos 8-10 reps

Finished with bike and rowing 10 mins each


Tonight

Flat barbell bench press

Warmed up for a pr of 180 kilos 2 sets 1 rep felt like I could have got another rep on second set

Dropped down to 160 kilos 2 sets of 8-10 reps



Incline dumbbell bench press

Warm up then 50 kilos 3 sets 10 reps



Pec flye machine

3 sets 100 kilos 15 reps



Body weight dips until failure 3 sets

Photos/video: squat,180 kilo bench press, treadmill, sit ups and pushups, 1 rep 180 kilo bench press

 

[Npcclassicphysique champ]

Last night



Arms



Dumbbell bicep curls

Warm ups then 35 kilos 3 sets 8 reps



Hammer curls

20 kilos 2 sets 15 reps



Preacher curls

Warm ups 50 kilos 3 sets 6-8 reps



Rope tricep pushdowns

3 sets 12 reps 100 kilos



A bit of boxing





This morning



261 push ups and sit ups in 30 minutes



12 minutes treadmill 2.20 k had to go to the toilet half way through



Squats

3 sets 180 kilos 8 reps



Leg extension

Warm ups then 3 sets 120 kilos 10 reps



Machine leg press single leg max weight until failure



Seated leg curls

Warm ups then 3 sets 80 kilos 8-10 reps

Finished with bike and rowing 10 mins each


Tonight

Flat barbell bench press

Warmed up for a pr of 180 kilos 2 sets 1 rep felt like I could have got another rep on second set

Dropped down to 160 kilos 2 sets of 8-10 reps



Incline dumbbell bench press

Warm up then 50 kilos 3 sets 10 reps



Pec flye machine

3 sets 100 kilos 15 reps



Body weight dips until failure 3 sets

Photos/video: squat,180 kilo bench press, treadmill, sit ups and pushups, 1 rep 180 kilo bench press

huge bench and amazing squat bro you really taking it next level THICK and big lifts

 

[RoidRage69]

When's your next powerlifting comp?

 

[LevButlerov]

Last night



Arms



Dumbbell bicep curls

Warm ups then 35 kilos 3 sets 8 reps



Hammer curls

20 kilos 2 sets 15 reps



Preacher curls

Warm ups 50 kilos 3 sets 6-8 reps



Rope tricep pushdowns

3 sets 12 reps 100 kilos



A bit of boxing





This morning



261 push ups and sit ups in 30 minutes



12 minutes treadmill 2.20 k had to go to the toilet half way through



Squats

3 sets 180 kilos 8 reps



Leg extension

Warm ups then 3 sets 120 kilos 10 reps



Machine leg press single leg max weight until failure



Seated leg curls

Warm ups then 3 sets 80 kilos 8-10 reps

Finished with bike and rowing 10 mins each


Tonight

Flat barbell bench press

Warmed up for a pr of 180 kilos 2 sets 1 rep felt like I could have got another rep on second set

Dropped down to 160 kilos 2 sets of 8-10 reps



Incline dumbbell bench press

Warm up then 50 kilos 3 sets 10 reps



Pec flye machine

3 sets 100 kilos 15 reps



Body weight dips until failure 3 sets

Photos/video: squat,180 kilo bench press, treadmill, sit ups and pushups, 1 rep 180 kilo bench press

Damn you're lifting a lot WOW!

 

[RoidRage69]

Damn you're lifting a lot WOW!

My goal is to bench as much as him by mid 2026. 475 is goal.

 

[LevButlerov]

My goal is to bench as much as him by mid 2026. 475 is goal.

great goal EVO family support for you always

 

[Ohdamn]

@Ohdamn very big personal best, very few guys lifting the big numbers.

Thanks brother it means a lot

Happens with diet around the holidays to so many of us brother. Just get the diet locked in and back on the grind!

Yeah, you’re right! The holidays definitely make it tough, but getting back on track is the goal. Time to dial in the diet and keep pushing!

Def got a lot done here. That’s a lot of Rows!

Appreciate that! Rows are a key part of the grind. Gotta keep building that back strength!

Making awesome progress

Thanks, brother!

@Ohdamn stay on the grind bro! looking good!

Thanks, brother! Gotta stay consistent and keep making progress.

@Ohdamn thats a big deadlift, really big you're strong
@Mobster check this @RoidRage69

appreciate it! Gotta keep those numbers climbing.

Nice job here

Thanks, man! Always striving for that next level.

You look famn good brother

Much appreciated, brother!

huge bench and amazing squat bro you really taking it next level THICK and big lifts

Thanks! Gotta go THICK and keep chasing those big lifts.

When's your next powerlifting comp?

Not sure yet, but definitely planning for one in the near future! Gotta keep building strength first.

Damn you're lifting a lot WOW!

appreciate it! Gotta keep chasing those big numbers.

My goal is to bench as much as him by mid 2026. 475 is goal.

475 is a beastly goal! You got this

great goal EVO family support for you always

No doubt that you will achieve it then surpass it

 

[Ohdamn]

2 days rest

Last night shoulders

Seated overhead shoulder press

2 sets 90 kilos 6 reps dropped down to 70 kilos10 reps for 2 sets



Arnold presses

20 kilos 3 sets 10 reps



Lateral raises

3 sets 20 kilos 15 reps 1 set 20 kilos 20 reps



Rear delt flyes dumbbells

3 sets 30 kilos 12 reps 3 sets



Behind the neck press smith machine

3 sets 100 kilos 8 reps



Dumbbell front raises

3 sets 6-10 reps 30 kilos

 

[RoidRage69]

Its good to see you lifting big numbers. Obviously your healed up. Looking to see some big numbers out of you over the course of the next 12 months.

 

[LevButlerov]

2 days rest

Last night shoulders

Seated overhead shoulder press

2 sets 90 kilos 6 reps dropped down to 70 kilos10 reps for 2 sets



Arnold presses

20 kilos 3 sets 10 reps



Lateral raises

3 sets 20 kilos 15 reps 1 set 20 kilos 20 reps



Rear delt flyes dumbbells

3 sets 30 kilos 12 reps 3 sets



Behind the neck press smith machine

3 sets 100 kilos 8 reps



Dumbbell front raises

3 sets 6-10 reps 30 kilos

@Ohdamn shoulder press a bit strong imo, might cause injury, overheads be careful please.

 

[Ohdamn]

Tricep workout

Triceps



Close grip bench press

140 kilo 3 sets 6 reps



Weighted dips

50 kilos 3 sets 12 reps



Skull crushers

60 kilos 8 reps 3 sets



Rope tricep pushdowns

100 kilos 12 reps


Followed by 2 day rest

chest workout tonight

 

[Npcclassicphysique champ]

Tricep workout

Triceps



Close grip bench press

140 kilo 3 sets 6 reps



Weighted dips

50 kilos 3 sets 12 reps



Skull crushers

60 kilos 8 reps 3 sets



Rope tricep pushdowns

100 kilos 12 reps


Followed by 2 day rest

chest workout tonight

close grip is strong bro 140 kg is big

 

[Ohdamn]

Chest workout



Flat barbell bench press

4 sets 170 kilos 4-6 reps



Incline dumbbell press

3 sets 60 kilos 6 reps



Weighted dips

3 sets 50 kilos 10 reps



Chest press machine

Max weight until failure



Pec flye machine

120 kilo until failure

 

[RoidRage69]

What ever your cycle is keep it the same. Its working!!!

 

[Ohdamn]

Its good to see you lifting big numbers. Obviously your healed up. Looking to see some big numbers out of you over the course of the next 12 months.

Appreciate that, man! Definitely feeling strong again and hoping to push even bigger numbers this year. Let’s see what the next 12 months bring!

@Ohdamn shoulder press a bit strong imo, might cause injury, overheads be careful please.

Thanks for looking out, bro! I’m keeping an eye on my form and making sure I’m not overdoing it. staying cautious.

close grip is strong bro 140 kg is big

thanks bro! Close grip has been feeling solid lately. 160 kg is the goal

What ever your cycle is keep it the same. Its working!!!

Thanks, man! Test e, primo, eq, anavar and a bit of npp plus sarms, hgh and igf. working a treat

 

[Npcclassicphysique champ]

Chest workout



Flat barbell bench press

4 sets 170 kilos 4-6 reps



Incline dumbbell press

3 sets 60 kilos 6 reps



Weighted dips

3 sets 50 kilos 10 reps



Chest press machine

Max weight until failure



Pec flye machine

120 kilo until failure

pec fly is a win with 120kg bro @Ohdamn