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@gar71 bro incline bench press and low cable fly crossovers the best. i like the face pulls and chest supported rows too. you won't go wrong !
@gar71 this is some excellent iron training. that ist he way to hit the chest and upper chest/shoulders. i like that you didn't over do it either
@gar71 i'm very pleased with this training session you put together. the single arm cable row to open up is a good one to get a nice burn. and then finishing hard
@gar71 bros good work on this one. cable row and incline bench press looking good! face pull also amazing. i like this!
@gar71 Upper body work is solid right here!!
@gar71 nice quick update man. Keep after it.
OdinLabsRep
Suspended December 2025
Nothing wrong with changing things up! At least you’re still finding time to look after yourself!
That’s the main thing!
We love to see your progress! You’ve done a stellar job so far! You’ll hit the 100kg target in no time at all especially with @gains Man’s help and guidance!Evening All
I’ve posted all this weeks workouts, I’ve added 30 minutes of daily cardio on top of 15000 steps per day,I’m aiming to be under 100 kg in the near future. My diet is pretty basic, protein yogurts ,rice ,chicken breast(lots) veges/fruit ,whey protein.
150mg test e (all per week)
100 primo
4 mg Reta
Cheers to @ODINLABS for the ongoing support
*** I’m looking forward to finishing this cut so I can get into a growth phase
OdinLabsRep
Suspended December 2025
Lower 2
Thursday, Jul 10, 2025 at 3:26pm
Leg Extension (Machine)
Set 1: 20 kg x 15
Set 2: 40 kg x 10
Set 3: 50 kg x 14
Seated Leg Curl (Machine)
Set 1: 50 kg x 15
Leg Press (Machine)
Set 1: 100 kg x 10
Set 2: 135 kg x 10
Set 3: 167.5 kg x 16
Standing Calf Raise (Machine)
Set 1: 130 kg x 22
Set 2: 130 kg x 20
Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 12 reps
Set 3: 12 reps
Thursday, Jul 10, 2025 at 3:26pm
Leg Extension (Machine)
Set 1: 20 kg x 15
Set 2: 40 kg x 10
Set 3: 50 kg x 14
Seated Leg Curl (Machine)
Set 1: 50 kg x 15
Leg Press (Machine)
Set 1: 100 kg x 10
Set 2: 135 kg x 10
Set 3: 167.5 kg x 16
Standing Calf Raise (Machine)
Set 1: 130 kg x 22
Set 2: 130 kg x 20
Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 12 reps
Set 3: 12 reps
Upper
Sunday, Jul 13, 2025 at 2:53pm
Single Arm Cable Row
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Chest Supported Cable Row
Set 1: 45 kg x 10
Set 2: 70 kg x 17
Bench Press (Cable)
Set 1: 40 kg x 15
Set 2: 60 kg x 10
Set 3: 75 kg x 10
Low Cable Fly Crossovers
Set 1: 60 kg x 10
Face Pull
Set 1: 50 kg x 17
Tricep Extension (incline Bench)
Set 1: 35 kg x 18
Set 2: 45 kg x 12
@hevyapp
https://evolutionary.org/workout/73VsndBmMkk
Sunday, Jul 13, 2025 at 2:53pm
Single Arm Cable Row
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Chest Supported Cable Row
Set 1: 45 kg x 10
Set 2: 70 kg x 17
Bench Press (Cable)
Set 1: 40 kg x 15
Set 2: 60 kg x 10
Set 3: 75 kg x 10
Low Cable Fly Crossovers
Set 1: 60 kg x 10
Face Pull
Set 1: 50 kg x 17
Tricep Extension (incline Bench)
Set 1: 35 kg x 18
Set 2: 45 kg x 12
@hevyapp
https://evolutionary.org/workout/73VsndBmMkk
Arms and abs
Monday, Jul 14, 2025 at 4:29pm
Tricep Extension (incline Bench)
Set 1: 20 kg x 10
Set 2: 30 kg x 10
Set 3: 40 kg x 12
Single Arm Triceps Pushdown (Cable)
Set 1: 27.5 kg x 6
Set 2: 27.5 kg x 6
Set 3: 27.5 kg x 8
Set 4: 27.5 kg x 8
Bicep Curl (Cable)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 8
Set 3: 20 kg x 14
Set 4: 20 kg x 14
Rope Cable Curl
Set 1: 42.5 kg x 15
Set 2: 42.5 kg x 16
Cable Crunch
Set 1: 45 kg x 20
Set 2: 55 kg x 21
Set 3: 60 kg x 25
@hevyapp
https://evolutionary.org/workout/ml77dIpghBX
Monday, Jul 14, 2025 at 4:29pm
Tricep Extension (incline Bench)
Set 1: 20 kg x 10
Set 2: 30 kg x 10
Set 3: 40 kg x 12
Single Arm Triceps Pushdown (Cable)
Set 1: 27.5 kg x 6
Set 2: 27.5 kg x 6
Set 3: 27.5 kg x 8
Set 4: 27.5 kg x 8
Bicep Curl (Cable)
Set 1: 22.5 kg x 8
Set 2: 22.5 kg x 8
Set 3: 20 kg x 14
Set 4: 20 kg x 14
Rope Cable Curl
Set 1: 42.5 kg x 15
Set 2: 42.5 kg x 16
Cable Crunch
Set 1: 45 kg x 20
Set 2: 55 kg x 21
Set 3: 60 kg x 25
@hevyapp
https://evolutionary.org/workout/ml77dIpghBX
Lower 2
Tuesday, Jul 15, 2025 at 1:12pm
Leg Extension (Machine)
Set 1: 25 kg x 12
Set 2: 35 kg x 12
Set 3: 52.5 kg x 15
Seated Leg Curl (Machine)
Set 1: 25 kg x 20
Set 2: 37.5 kg x 15
Set 3: 52.5 kg x 12
Leg Press (Machine)
Set 1: 105 kg x 15
Set 2: 140 kg x 15
Set 3: 170 kg x 17
Standing Calf Raise (Machine)
Set 1: 140 kg x 25
Set 2: 140 kg x 20
@hevyapp
https://evolutionary.org/workout/dPlT5gHxgBY
Tuesday, Jul 15, 2025 at 1:12pm
Leg Extension (Machine)
Set 1: 25 kg x 12
Set 2: 35 kg x 12
Set 3: 52.5 kg x 15
Seated Leg Curl (Machine)
Set 1: 25 kg x 20
Set 2: 37.5 kg x 15
Set 3: 52.5 kg x 12
Leg Press (Machine)
Set 1: 105 kg x 15
Set 2: 140 kg x 15
Set 3: 170 kg x 17
Standing Calf Raise (Machine)
Set 1: 140 kg x 25
Set 2: 140 kg x 20
@hevyapp
https://evolutionary.org/workout/dPlT5gHxgBY
Upper
Thursday, Jul 17, 2025 at 12:07pm
Single Arm Cable Row
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 37.5 kg x 15
Set 4: 37.5 kg x 15
Lat Pulldown (Cable)
Set 1: 90 kg x 15
Bench Press (Cable)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 80 kg x 12
Low Cable Fly Crossovers
Set 1: 40 kg x 10
Set 2: 60 kg x 12
@hevyapp
https://evolutionary.org/workout/7g9cg8S7RER
Thursday, Jul 17, 2025 at 12:07pm
Single Arm Cable Row
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 37.5 kg x 15
Set 4: 37.5 kg x 15
Lat Pulldown (Cable)
Set 1: 90 kg x 15
Bench Press (Cable)
Set 1: 40 kg x 10
Set 2: 60 kg x 10
Set 3: 80 kg x 12
Low Cable Fly Crossovers
Set 1: 40 kg x 10
Set 2: 60 kg x 12
@hevyapp
https://evolutionary.org/workout/7g9cg8S7RER
Lower 2
Friday, Jul 18, 2025 at 3:36pm
Leg Extension (Machine)
Set 1: 25 kg x 15
Set 2: 40 kg x 15
Set 3: 55 kg x 17
Seated Leg Curl (Machine)
Set 1: 30 kg x 15
Set 2: 40 kg x 15
Set 3: 55 kg x 12
Leg Press (Machine)
Set 1: 145 kg x 10
Set 2: 172 kg x 10
Standing Calf Raise (Machine)
Set 1: 0 kg x 20
Set 2: 0 kg x 25
Back Extension (Hyperextension)
Set 1: 17 reps
Set 2: 15 reps
Set 3: 15 reps
@hevyapp
https://evolutionary.org/workout/qQbFUWIsonZ
Friday, Jul 18, 2025 at 3:36pm
Leg Extension (Machine)
Set 1: 25 kg x 15
Set 2: 40 kg x 15
Set 3: 55 kg x 17
Seated Leg Curl (Machine)
Set 1: 30 kg x 15
Set 2: 40 kg x 15
Set 3: 55 kg x 12
Leg Press (Machine)
Set 1: 145 kg x 10
Set 2: 172 kg x 10
Standing Calf Raise (Machine)
Set 1: 0 kg x 20
Set 2: 0 kg x 25
Back Extension (Hyperextension)
Set 1: 17 reps
Set 2: 15 reps
Set 3: 15 reps
@hevyapp
https://evolutionary.org/workout/qQbFUWIsonZ
Upper 2
Sunday, Jul 20, 2025 at 3:36pm
Chest Supported Cable Row
Set 1: 40 kg x 12
Set 2: 55 kg x 10
Set 3: 75 kg x 16
Single Arm Lat Pulldown
Set 1: 45 kg x 15
Set 2: 45 kg x 15
Chest Press (Machine)
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 11
Set 4: 70 kg x 9
Low Cable Fly Crossovers
Set 1: 20 kg x 10
Set 2: 45 kg x 14
Lateral Raise (Cable)
Set 1: 10 kg x 7
Set 2: 10 kg x 8
Face Pull
Set 1: 45 kg x 18
@hevyapp
https://evolutionary.org/workout/XzAnRKi0E1T
Sunday, Jul 20, 2025 at 3:36pm
Chest Supported Cable Row
Set 1: 40 kg x 12
Set 2: 55 kg x 10
Set 3: 75 kg x 16
Single Arm Lat Pulldown
Set 1: 45 kg x 15
Set 2: 45 kg x 15
Chest Press (Machine)
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 11
Set 4: 70 kg x 9
Low Cable Fly Crossovers
Set 1: 20 kg x 10
Set 2: 45 kg x 14
Lateral Raise (Cable)
Set 1: 10 kg x 7
Set 2: 10 kg x 8
Face Pull
Set 1: 45 kg x 18
@hevyapp
https://evolutionary.org/workout/XzAnRKi0E1T
Sorry brother, posted below , been a bit slow on the logging due to school holidays with the kids
LevButlerov
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Head Moderator
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Hi Lev, thanks for following my log !!Too many updates lolI had to read all 1 bye 1 @gar71 I am checking but are you moving up weights? I dont see it.
Hows your macros and food?
All lower body and pull lifts are progressing well, my push lifts are not progressing as well but I’m also not getting weaker, mindful that I’m in a pretty steep deficit, my calories/macros have served me well over the last 3-4 months as I have dropped nearly 16 kg and all my blood /health markers have improved significantly. Now being fully transparent, I’ve stagnated over the past few weeks and my coach is in the process of making some adjustments so I can reach my goals.
LevButlerov
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Yes but you're staying same strength? lets try to control that.
LevButlerov
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tasty, high protein, how much are the macros you think? @gar71
LevButlerov
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Good ratios, lets keep all meals this high.
Lower 2
Wednesday, Jul 23, 2025 at 4:20pm
Leg Extension (Machine)
Set 1: 20 kg x 15
Set 2: 45 kg x 15
Set 3: 57.5 kg x 13
Seated Leg Curl (Machine)
Set 1: 30 kg x 15
Set 2: 45 kg x 10
Set 3: 57.5 kg x 16
Leg Press (Machine)
Set 1: 75 kg x 15
Set 2: 102 kg x 10
Set 3: 180 kg x 10
Standing Calf Raise (Machine)
Set 1: 140 kg x 20
Set 2: 145 kg x 22
Back Extension (Hyperextension)
Set 1: 18 reps
Set 2: 17 reps
Set 3: 15 reps
@hevyapp
https://evolutionary.org/workout/8UJoM56yg2k
Wednesday, Jul 23, 2025 at 4:20pm
Leg Extension (Machine)
Set 1: 20 kg x 15
Set 2: 45 kg x 15
Set 3: 57.5 kg x 13
Seated Leg Curl (Machine)
Set 1: 30 kg x 15
Set 2: 45 kg x 10
Set 3: 57.5 kg x 16
Leg Press (Machine)
Set 1: 75 kg x 15
Set 2: 102 kg x 10
Set 3: 180 kg x 10
Standing Calf Raise (Machine)
Set 1: 140 kg x 20
Set 2: 145 kg x 22
Back Extension (Hyperextension)
Set 1: 18 reps
Set 2: 17 reps
Set 3: 15 reps
@hevyapp
https://evolutionary.org/workout/8UJoM56yg2k
Upper
Friday, Jul 25, 2025 at 5:10pm
Single Arm Cable Row
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 45 kg x 11
Set 4: 45 kg x 11
Single Arm Lat Pulldown
Set 1: 47.5 kg x 15
Set 2: 47.5 kg x 15
Bench Press (Cable)
Set 1: 60 kg x 10
Set 2: 80 kg x 7
Low Cable Fly Crossovers
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Face Pull
Set 1: 52.5 kg x 12
@hevyapp
https://evolutionary.org/workout/TwQWznwWorA
Friday, Jul 25, 2025 at 5:10pm
Single Arm Cable Row
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 45 kg x 11
Set 4: 45 kg x 11
Single Arm Lat Pulldown
Set 1: 47.5 kg x 15
Set 2: 47.5 kg x 15
Bench Press (Cable)
Set 1: 60 kg x 10
Set 2: 80 kg x 7
Low Cable Fly Crossovers
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Face Pull
Set 1: 52.5 kg x 12
@hevyapp
https://evolutionary.org/workout/TwQWznwWorA
good training daily but volume gots to go UPI’ve posted a couple of workouts from this week, also averaging 12000 + steps for the last 6 months
Have a great weekend people
and 12k steps! awesome
@gar71 single arm cable rows are a great way to start the day. keep up the good training. that is some good exercises
@gar71 bro make sure you hitting the volume harder. need 20 sets minimum. that make the man
Double my daily target but I often do more - c9000I’ve posted a couple of workouts from this week, also averaging 12000 + steps for the last 6 months
Have a great weekend people
@gar71 wow a nice job on this one man. single arm lat pulldowns are tremendous. low cable fly crossovers also looking perfect
@gar71 bros this a simple and solid training workout. hitting the upper hard. i like how you include date and time
@gar71 you are looking good! the bench press and low cable fly crossovers are looking nice. lots of good upper training
@gar71 nice job on the bench press and face pulls. single arm cable rows also are amazing. keep this up!
@gar71 awesome work right here bro!
LevButlerov
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Head Moderator
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How much fats? @gar71
@gar71 great work man. Keep it up
Upper -
Monday, Jul 28, 2025 at 5:11pm
Triceps Pushdown
Set 1: 20 kg x 20
Set 2: 30 kg x 20
Set 3: 40 kg x 20
Set 4: 50 kg x 15
Tricep Extension (incline Bench)
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 16
Bicep Curl (Cable)
Set 1: 15 kg x 10
Set 2: 22.5 kg x 10
Set 3: 27.5 kg x 13
Lat Pulldown (Cable)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 80 kg x 18
Chest Press (Machine)
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 70 kg x 6
Single Arm Curl (Cable)
Set 1: 15 kg x 16
Set 2: 15 kg x 16
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Chest Supported Cable Row
Set 1: 30 kg x 20
Set 2: 45 kg x 18
Set 3: 55 kg x 16
@hevyapp
https://evolutionary.org/workout/KhQCx1NFotG
Monday, Jul 28, 2025 at 5:11pm
Triceps Pushdown
Set 1: 20 kg x 20
Set 2: 30 kg x 20
Set 3: 40 kg x 20
Set 4: 50 kg x 15
Tricep Extension (incline Bench)
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 16
Bicep Curl (Cable)
Set 1: 15 kg x 10
Set 2: 22.5 kg x 10
Set 3: 27.5 kg x 13
Lat Pulldown (Cable)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 80 kg x 18
Chest Press (Machine)
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 70 kg x 6
Single Arm Curl (Cable)
Set 1: 15 kg x 16
Set 2: 15 kg x 16
Set 3: 22.5 kg x 10
Set 4: 22.5 kg x 10
Chest Supported Cable Row
Set 1: 30 kg x 20
Set 2: 45 kg x 18
Set 3: 55 kg x 16
@hevyapp
https://evolutionary.org/workout/KhQCx1NFotG
LevButlerov
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Head Moderator
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300 grams chicken - 69 grams protein ,4 grams fatReally good volume I like chest press today.
how much protein you think?
LevButlerov
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Good protein level
OdinLabsRep
Suspended December 2025
Glad to hear you’re enjoying it bro! Reta is amazing and there’s quiet a few of the team using it now
OdinLabsRep
Suspended December 2025
That’s fair, hopefully the enjoyed the holidays!Sorry brother, posted below , been a bit slow on the logging due to school holidays with the kids
Glad to see you back in action
Cheers brotherThat’s fair, hopefully the enjoyed the holidays!
Glad to see you back in action
Nice workout
LevButlerov
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Upper
Saturday, Aug 02, 2025 at 12:42pm
Triceps Pushdown
Set 1: 32.5 kg x 20
Set 2: 42.5 kg x 15
Set 3: 52.5 kg x 20
Bicep Curl (Cable)
Set 1: 17.5 kg x 20
Set 2: 22.5 kg x 15
Set 3: 32.5 kg x 12
Chest Press (Machine)
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 70 kg x 9
Chest Supported Cable Row
Set 1: 20 kg x 20
Set 2: 45 kg x 15
Set 3: 57.5 kg x 20
@hevyapp
https://evolutionary.org/workout/izjwGUuaIbB
Saturday, Aug 02, 2025 at 12:42pm
Triceps Pushdown
Set 1: 32.5 kg x 20
Set 2: 42.5 kg x 15
Set 3: 52.5 kg x 20
Bicep Curl (Cable)
Set 1: 17.5 kg x 20
Set 2: 22.5 kg x 15
Set 3: 32.5 kg x 12
Chest Press (Machine)
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 70 kg x 9
Chest Supported Cable Row
Set 1: 20 kg x 20
Set 2: 45 kg x 15
Set 3: 57.5 kg x 20
@hevyapp
https://evolutionary.org/workout/izjwGUuaIbB
Quick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
Attachments
LevButlerov
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Chest press can use a bit more volume IMO
Real meal prep for gainsQuick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
food prep is crucial. i did food prepping today as well. feels good to get it out of the way on the weekend @gar71Quick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
OdinLabsRep
Suspended December 2025
Bro, you are doing amazingly well! Under 100kg is a massive milestone.Quick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
You should be very proud of your continued efforts thus far! Onwards and upwards for you
Cheers brotherBro, you are doing amazingly well! Under 100kg is a massive milestone.
You should be very proud of your continued efforts thus far! Onwards and upwards for you
What did you do?Quick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
Everything is looking great brother! Staying on the grind is getting you the results 
Yep 100% necessary100% sets the week ahead up real well
@gar71 the food prep looks awesome. some really good stuff happening here. love the setup!Quick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
@gar71 good job on this. some nice steps, 16000 is a lot! and good to hear you are under 100kgQuick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
@gar71 bro that good you cutting the way you want. i hope coach allow red meat. you need itQuick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
Thanks for the supportEverything is looking great brother! Staying on the grind is getting you the results
Lower 2
Monday, Aug 04, 2025 at 3:49pm
Leg Extension (Machine)
Set 1: 25 kg x 20
Set 2: 47.5 kg x 15
Set 3: 60 kg x 15
Seated Leg Curl (Machine)
Set 1: 35 kg x 15
Set 2: 50 kg x 15
Set 3: 60 kg x 10
Leg Press (Machine)
Set 1: 80 kg x 15
Set 2: 110 kg x 15
Set 3: 185 kg x 15
Standing Calf Raise (Machine)
Set 1: 145 kg x 23
Set 2: 145 kg x 16
Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Cable Crunch
Set 1: 40 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 11
@hevyapp
https://evolutionary.org/workout/iLmrCM7BDS4
Monday, Aug 04, 2025 at 3:49pm
Leg Extension (Machine)
Set 1: 25 kg x 20
Set 2: 47.5 kg x 15
Set 3: 60 kg x 15
Seated Leg Curl (Machine)
Set 1: 35 kg x 15
Set 2: 50 kg x 15
Set 3: 60 kg x 10
Leg Press (Machine)
Set 1: 80 kg x 15
Set 2: 110 kg x 15
Set 3: 185 kg x 15
Standing Calf Raise (Machine)
Set 1: 145 kg x 23
Set 2: 145 kg x 16
Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Cable Crunch
Set 1: 40 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 11
@hevyapp
https://evolutionary.org/workout/iLmrCM7BDS4
Attachments
bros this a beautiful meal prep. makes me hungry just seeing it. @gar71 much EVO family love for a great updateQuick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
food looks terrific man! i love this @gar71 i'm glad you are following your coachQuick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
Thank you!!!
bros EVO family loveCheers brother
@gar71 solid work getting under 100kg bro!Quick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
Thank you!!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Red meat destroyed, love itFor the red meat gang….. tonight’s dinner
@gar71 I bet @BodyMonster34 will love it too.
Today’s Upper workout
Steps
Dinner
Current weight 99.8 kg
@ODINLABS
Upper
Wednesday, Aug 06, 2025 at 3:57pm
Single Arm Cable Row
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 30 kg x 10
Set 4: 30 kg x 10
Set 5: 50 kg x 9
Set 6: 50 kg x 9
Single Arm Lat Pulldown
Set 1: 50 kg x 11
Set 2: 50 kg x 11
Bench Press (Cable)
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Set 4: 80 kg x 11
Low Cable Fly Crossovers
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Set 4: 70 kg x 11
Face Pull
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Cable Crunch
Set 1: 40 kg x 20
Set 2: 60 kg x 25
Set 3: 70 kg x 12
@hevyapp
https://evolutionary.org/workout/0bkGJ0ApabW
Steps
Dinner
Current weight 99.8 kg
@ODINLABS
Upper
Wednesday, Aug 06, 2025 at 3:57pm
Single Arm Cable Row
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 30 kg x 10
Set 4: 30 kg x 10
Set 5: 50 kg x 9
Set 6: 50 kg x 9
Single Arm Lat Pulldown
Set 1: 50 kg x 11
Set 2: 50 kg x 11
Bench Press (Cable)
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Set 4: 80 kg x 11
Low Cable Fly Crossovers
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Set 4: 70 kg x 11
Face Pull
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Cable Crunch
Set 1: 40 kg x 20
Set 2: 60 kg x 25
Set 3: 70 kg x 12
@hevyapp
https://evolutionary.org/workout/0bkGJ0ApabW
Attachments
@gar71 Numbers look awesome man.........Today’s Upper workout
Steps
Dinner
Current weight 99.8 kg
@ODINLABS
Upper
Wednesday, Aug 06, 2025 at 3:57pm
Single Arm Cable Row
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 30 kg x 10
Set 4: 30 kg x 10
Set 5: 50 kg x 9
Set 6: 50 kg x 9
Single Arm Lat Pulldown
Set 1: 50 kg x 11
Set 2: 50 kg x 11
Bench Press (Cable)
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Set 4: 80 kg x 11
Low Cable Fly Crossovers
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 10
Set 4: 70 kg x 11
Face Pull
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Cable Crunch
Set 1: 40 kg x 20
Set 2: 60 kg x 25
Set 3: 70 kg x 12
@hevyapp
https://evolutionary.org/workout/0bkGJ0ApabW
@gar71 damn 16k steps is awesome man. Congrats on the new low man. You’re doing awesome.Quick upper workout on Saturday
Lunches prepped for the week
16000 steps in the books today
And 99.9 kg this morning, first time I’ve been under 100kg in 20 years….
Coach wants the cut to continue for this month and then we start to build
Shoutout to @ODINLABS for the continued support ,the Test E and Reta are fantastic products
And cheers to @Gains Man for training and diet guidance, his help has been massive
Arms and abs
Steps
Thursday, Aug 07, 2025 at 2:08pm
Tricep Extension (incline Bench)
Set 1: 30 kg x 10
Set 2: 40 kg x 11
Single Arm Tricep Extension
Set 1: 10 kg x 15
Set 2: 10 kg x 13
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12
Single Arm Curl (Cable)
Set 1: 17.5 kg x 18
Set 2: 17.5 kg x 18
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15
Bicep Curl (Cable)
Set 1: 20 kg x 20
Set 2: 30 kg x 10
Set 3: 40 kg x 11
Cable Crunch
Set 1: 57.5 kg x 20
Set 2: 57.5 kg x 25
Set 3: 57.5 kg x 23
Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 11 reps
Set 3: 12 reps
@hevyapp
https://evolutionary.org/workout/0SfkHXgGyjR
Steps
Thursday, Aug 07, 2025 at 2:08pm
Tricep Extension (incline Bench)
Set 1: 30 kg x 10
Set 2: 40 kg x 11
Single Arm Tricep Extension
Set 1: 10 kg x 15
Set 2: 10 kg x 13
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12
Single Arm Curl (Cable)
Set 1: 17.5 kg x 18
Set 2: 17.5 kg x 18
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15
Bicep Curl (Cable)
Set 1: 20 kg x 20
Set 2: 30 kg x 10
Set 3: 40 kg x 11
Cable Crunch
Set 1: 57.5 kg x 20
Set 2: 57.5 kg x 25
Set 3: 57.5 kg x 23
Back Extension (Hyperextension)
Set 1: 10 reps
Set 2: 11 reps
Set 3: 12 reps
@hevyapp
https://evolutionary.org/workout/0SfkHXgGyjR
Attachments
Thank you
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Arms and abs good day for you
Weights today - Lower 2
Body weight -99.4kg
Friday, Aug 08, 2025 at 4:21pm
Leg Extension (Machine)
Set 1: 20 kg x 30
Set 2: 30 kg x 20
Set 3: 45 kg x 22
Seated Leg Curl (Machine)
Set 1: 20 kg x 40
Set 2: 30 kg x 30
Set 3: 45 kg x 15
Leg Press (Machine)
Set 1: 75 kg x 40
Set 2: 100 kg x 20
Set 3: 120 kg x 20
Standing Calf Raise (Machine)
Set 1: 120 kg x 30
Set 2: 120 kg x 24
@hevyapp
https://evolutionary.org/workout/O3wmJ2Bh1pu
Body weight -99.4kg
Friday, Aug 08, 2025 at 4:21pm
Leg Extension (Machine)
Set 1: 20 kg x 30
Set 2: 30 kg x 20
Set 3: 45 kg x 22
Seated Leg Curl (Machine)
Set 1: 20 kg x 40
Set 2: 30 kg x 30
Set 3: 45 kg x 15
Leg Press (Machine)
Set 1: 75 kg x 40
Set 2: 100 kg x 20
Set 3: 120 kg x 20
Standing Calf Raise (Machine)
Set 1: 120 kg x 30
Set 2: 120 kg x 24
@hevyapp
https://evolutionary.org/workout/O3wmJ2Bh1pu
Attachments
@gar71 fantastic work on this one. the mix of exercises are on point. proud of you man. keep the grind going!
bro you pumping it nicely. the leg training amazing @gar71 i can't wait to see results
Needs squats
@gar71 EVO family appreciates your hard work. you are pushing things nicely. the leg curls and leg press both look outstanding
@gar71 bros leg training on point. you pushing some big weights. love to see it !
@gar71 leg press is on point. and i love standing calf raises. this is how its done
@gar71 The leg training is on point. You're doing some solid amount of weights. You're also pushing things.
No weights this weekend, plenty of running around with kids sport, back into it Monday
Averaged 14500 + steps for the week and recorded a new low body weight of 98.5, checked in with @Gains Man, cut ends this month, then into a lean bulk
Shoutout to @ODINLABS @OdinLabsRep for there continued support
Averaged 14500 + steps for the week and recorded a new low body weight of 98.5, checked in with @Gains Man, cut ends this month, then into a lean bulk
Shoutout to @ODINLABS @OdinLabsRep for there continued support
Attachments
@gar71 Lower body work is on point bro!
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