Approved Log Road to the Bodybuilding Stage 2026 - Sponsored by UGL OZ

[MUSCLEMILK]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

 

[UGL OZ]

Welcome to the team brother!

Glad to officially have you on board as part of the UGL OZ x EVO family - this is going to be one to follow

AJ

 

[Pigsy]

Keen to follow along, congratulations on being pick up and sponsored by @UGL OZ.

 

[LevButlerov]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

@MUSCLEMILK welcome to the EVO family you are thick and big, amazing size and definition. Happy to have you here!

Thank you to @UGL OZ for the support.

 

[LevButlerov]

Welcome to the team brother!

Glad to officially have you on board as part of the UGL OZ x EVO family - this is going to be one to follow

AJ

Thank you for supporting such amazing athletes. @UGL OZ

 

[Yuri]

Welcome big bro, doing the Aussie section justice right here - not to mention AJ and the gang @UGL OZ @UGL OZ Support Rep

You look fantastic already, back is fucking gorilla status. Very excited to see this unfold!

 

[Mobster]

Gonna be busy with a new born. Post when you can

 

[MUSCLEMILK]

Friday Push: not to much going on here just trying to maintain in this deficit

Meals:
Breakfast: Rice Bubbles w/wpi & water. eggwhites & almond milk
Snack: 15g protein yogurt
Pre workout: Rice Bubbles, banana, honey
Lunch: chicken & rice
Dinner: chicken & rice

Dumbbell lateral raise:
20kg x 15 (warmup)
30kg x 12
35kg x 10
35kg x 8 (failure)
Incline machine press:
120kg x 10
130kg x 8
Peck deck:
82kg x 12
82kg x 12 w/61kg x 10 drop set
Overhead tricep extension
15kg x 14
15kg x 12
15kg x 12
15kg x 12 w/10kg x 9 & 7.5kg x 8 drop set
Duel rope push down:
32.5kg x 11
32.5kg x 9 (failure)
Hanging leg raises:
Body weight 18 - 14 - 9
Cardio:
Stair master 20mins level 5

 

[stevesmi]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

@MUSCLEMILK good job man. PED stack is strong as hell. 8iu's hgh you must be sleeping like a baby on that

 

[BodyMonster34]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

@MUSCLEMILK bro you looking good! nice on lower body. strong training

 

[ROIDDERS]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

very nice job man
I like this setup on the exercises.
and welcome to the EVO family good to have you @MUSCLEMILK

 

[ceo]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

@MUSCLEMILK bros good to see you start this log
I can tell by your pictures. You are a machine.
Check out my log as well.

 

[RoySimpson]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

@MUSCLEMILK welcome to the forums brother! Will be following your journey along!!

 

[Ulter]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

wow this is a great workout right here. hitting your legs like a champion! i love this!
@MUSCLEMILK

 

[2Thick]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

@MUSCLEMILK iron training at its finest is what i like to see right here
8iu's hgh is a big dose. you not going to run some slin with it?

 

[MUSCLEMILK]

Thanks everyone for welcoming me very excited to see what the future holds

@MUSCLEMILK iron training at its finest is what i like to see right here
8iu's hgh is a big dose. you not going to run some slin with it?

With slin, coach doesn’t think it’s needed right this second, but will add it when/if needed. Have never really played with it but personally would love to add it to the program once we fire up if everything goes to plan, but at the moment coaches order.
Cheers bro

 

[MUSCLEMILK]

Saturday pull day:
Weight 95.8kg fasted, 80g carb pre workout
Food is always same.

Uni lat bench pulldown:
40kg x 15 (warmup)
120kg x 12
140kg x 10
150kg x 8
Chest supported row (plate loaded):
165kg x 12
165kg x 10
Single arm lat-biased machine row:
95kg x 12
102kg x 12
102kg x 10
102kg x 10
Mid-upper back pull down:
80kg x 12
80kg x 12
Chest supported shrugs:
100kg x 14
100kg x 12
Dumbbell preacher curl
20kg x 12
20kg x 13
20kg x 13
20kg x 11
Ez bar cable curl
28kg x 10
28kg x 10
28kg x 8 (failure)
Calf press:
145kg x 15
145kg x 12
55kg x 10 (single leg)
55kg x 11 (failure)
Cardio:
16min stair master lever 6

 

[2Thick]

Thanks everyone for welcoming me very excited to see what the future holds

With slin, coach doesn’t think it’s needed right this second, but will add it when/if needed. Have never really played with it but personally would love to add it to the program once we fire up if everything goes to plan, but at the moment coaches order.
Cheers bro

be careful with insulin resistance and high blood glucose

 

[ballin2504]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

@MUSCLEMILK a lot of damn good muscle mass!!!

 

[Pigsy]

Saturday pull day:
Weight 95.8kg fasted, 80g carb pre workout
Food is always same.

Uni lat bench pulldown:
40kg x 15 (warmup)
120kg x 12
140kg x 10
150kg x 8
Chest supported row (plate loaded):
165kg x 12
165kg x 10
Single arm lat-biased machine row:
95kg x 12
102kg x 12
102kg x 10
102kg x 10
Mid-upper back pull down:
80kg x 12
80kg x 12
Chest supported shrugs:
100kg x 14
100kg x 12
Dumbbell preacher curl
20kg x 12
20kg x 13
20kg x 13
20kg x 11
Ez bar cable curl
28kg x 10
28kg x 10
28kg x 8 (failure)
Calf press:
145kg x 15
145kg x 12
55kg x 10 (single leg)
55kg x 11 (failure)
Cardio:
16min stair master lever 6

Very nice gym session brother, like me some slin

 

[Npcclassicphysique champ]

Saturday pull day:
Weight 95.8kg fasted, 80g carb pre workout
Food is always same.

Uni lat bench pulldown:
40kg x 15 (warmup)
120kg x 12
140kg x 10
150kg x 8
Chest supported row (plate loaded):
165kg x 12
165kg x 10
Single arm lat-biased machine row:
95kg x 12
102kg x 12
102kg x 10
102kg x 10
Mid-upper back pull down:
80kg x 12
80kg x 12
Chest supported shrugs:
100kg x 14
100kg x 12
Dumbbell preacher curl
20kg x 12
20kg x 13
20kg x 13
20kg x 11
Ez bar cable curl
28kg x 10
28kg x 10
28kg x 8 (failure)
Calf press:
145kg x 15
145kg x 12
55kg x 10 (single leg)
55kg x 11 (failure)
Cardio:
16min stair master lever 6

you never change your food playa?
and your volume intense AF love it

 

[MUSCLEMILK]

you never change your food playa?
and your volume intense AF love it

Not in particular bro, for the moment I enjoy eating the same thing everyday. Makes life easier knowing exactly what’s consistently going in for me. The only thing that changes is the quantity

 

[Npcclassicphysique champ]

Not in particular bro, for the moment I enjoy eating the same thing everyday. Makes life easier knowing exactly what’s consistently going in for me. The only thing that changes is the quantity

thats true , you meal prepping? post those pics when you do it please

 

[MUSCLEMILK]

(Rest day today) 95.7kg
Still went gym & did 30mins stair master, 20min walk, abit of abs & took some physique pics

 

[Noah Wixx]

Hey lads first time posting on evo
Been training on + off for roughly 10 years, but last 2.5 years been with purpose & been loving the transformation so thought may as well give it a crack while still semi young to try get on stage. Bare with me through this as my wife & I have just been blessed with our 2nd son 5 weeks ago so I might be abit slow to start.
Have been fortunate enough to be sponsored by @UGL OZ & coached by @LittleTom. For the past 6 weeks & continuing through.

Age: 29
Weight: 96kg
Height: 173cm / 5’7

Currently going through a cut & health phase have already dropped from 102kg with results speaking for themself. After this week we will be doing a maintenance phase then a 13 week growth block focusing on the lower half of the body.

Training days for this block consist of:
Quad dom
Upper
Rest
Hamstrings
Push
Pull
Will be adding exercise, weights & reps as we go

macros at the moment
TD 250p 350c 20f 2580c
NTD 250p 100c 90f 2210c

Meals consist of
TD: sourdough & honey, chicken/rice, Rice Bubbles, honey & banana, yogurt, wpi shake & eggwhites, chicken & rice again
NTD: sourdough & peanut butter, chicken, 5% mince, yogurt, steak & avocado

Current Peds
250mg test pinning .2ml 5 x week
8iu HGH ed before bed
500mg met ed
600mg injectable L-carn

Future Peds
Upping the HGH dosage to 10iu+
Test e, Mast e, EQ & NPP all through different stages. Will keep updated

As stated goals for the next 12 weeks will be to build the lower half up which will include
3 x lower a week

Keen for this journey & see what we can achieve

Welcome into the community brother

 

[LevButlerov]

(Rest day today) 95.7kg
Still went gym & did 30mins stair master, 20min walk, abit of abs & took some physique pics

Active rest day and your back in INSANELY WIDE! @MUSCLEMILK

 

[MUSCLEMILK]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

 

[LevButlerov]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

@MUSCLEMILK weight still looks good at 95 and I like the leg domination! any lunges? and on leg days you need more protein and carbs imo.

 

[Mobster]

No need to have a maintenance unless you want to

 

[stevesmi]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

@MUSCLEMILK you are looking good on this man!
the leg training is on point
nice job on the squat training

 

[MUSCLEMILK]

@MUSCLEMILK weight still looks good at 95 and I like the leg domination! any lunges? and on leg days you need more protein and carbs imo.

No need to have a maintenance unless you want to

Just doing as im told lads haha, everything the coach has had me doing so far has worked so I’m just being a law abiding citizen lol

 

[MUSCLEMILK]

upper today:
Blood test next week to determine the plan for the growth block as last bloods (7 weeks ago) came back with abit of toxicity, reasoning on the trt dosage.

High incline smith press:
140kg x 8
120kg x 8 (back off & slow tempo)
plate loaded machine press:
140kg x 12
150kg x 8 (failue)
160kg x 6 (failure)
Rope cable pullovers:
36kg x 12
36kg x 10
Chest support tbar row (humbler)
30kg x 12
40kg x 8
Seated lateral raise machine
81kg x 10
81kg x 9
81kg x 6 (failure)
Cross body tricep extension:
12.5kg x 15
12.5kg x 12
12.5kg x 10 (failure)
Preacher dumbell curl:
17.5kg x 15
22.5kg x 12
22.5kg x 9 (failure)
Decline reverse crunch:
15 - 10 - 7

 

[ROIDDERS]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

@MUSCLEMILK wow good job man!
this is looking good!
The leg training, you won't go wrong. It's very hardcore.

 

[Ulter]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

@MUSCLEMILK This is a great little leg workout. You put together doing some solid amount of weight, too. I like how you're keeping things under control not doing super heavy where you lose your form.

 

[BodyMonster34]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

@MUSCLEMILK bro this a good leg training workout
i love to see you pushing things!
make sure you push it more !

 

[Noah Wixx]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

Hopefully u got everything you wanted out of the cut

 

[2Thick]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

@MUSCLEMILK wow this is looking good
the leg training is amazing
nice calf raises and nice split squat

 

[ceo]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

bros this a good leg session
pushing it like a champion. i like the squat variations. keeps it fun!
@MUSCLEMILK

 

[25homes]

Lookin good Bru

 

[LevButlerov]

upper today:
Blood test next week to determine the plan for the growth block as last bloods (7 weeks ago) came back with abit of toxicity, reasoning on the trt dosage.

High incline smith press:
140kg x 8
120kg x 8 (back off & slow tempo)
plate loaded machine press:
140kg x 12
150kg x 8 (failue)
160kg x 6 (failure)
Rope cable pullovers:
36kg x 12
36kg x 10
Chest support tbar row (humbler)
30kg x 12
40kg x 8
Seated lateral raise machine
81kg x 10
81kg x 9
81kg x 6 (failure)
Cross body tricep extension:
12.5kg x 15
12.5kg x 12
12.5kg x 10 (failure)
Preacher dumbell curl:
17.5kg x 15
22.5kg x 12
22.5kg x 9 (failure)
Decline reverse crunch:
15 - 10 - 7

Good volume with failure on upper body.

 

[ballin2504]

24/06
End of cut, start of maintenance finished up at 95.6kg. 2 weeks of maintenance then the growing starts.
Food up this week
TD: 250p 350c 55f 2895
NTD: 250p 180c 90f 2530

Legs today (quad dom)
Seated leg curl:
89kg x 12, 89kg x 11
Adductor:
63kg x 12 + 42kg x 10 (drop set
63kg x 10 + 42kg x 8
Leg extension:
103kg x 12
89kg x 8
89kg x 10
Cybex hack squat:
140kg x 8
120kg x 12
Dumbbell Split squat:
40kg x 8
40kg x 10
40kg x 8
40kg x 8
Standing Calf raise:
140kg x 15
140kg x 12
140kg x 9 (failure)
10min warm down walk on treadmill

@MUSCLEMILK nice leg day and getting a cool down after words is good for recovery

 

[RoySimpson]

@MUSCLEMILK solid work on the legs right here! Make sure youre getting enough carbs on these days!

 

[Tiger Salman Khan]

upper today:
Blood test next week to determine the plan for the growth block as last bloods (7 weeks ago) came back with abit of toxicity, reasoning on the trt dosage.

High incline smith press:
140kg x 8
120kg x 8 (back off & slow tempo)
plate loaded machine press:
140kg x 12
150kg x 8 (failue)
160kg x 6 (failure)
Rope cable pullovers:
36kg x 12
36kg x 10
Chest support tbar row (humbler)
30kg x 12
40kg x 8
Seated lateral raise machine
81kg x 10
81kg x 9
81kg x 6 (failure)
Cross body tricep extension:
12.5kg x 15
12.5kg x 12
12.5kg x 10 (failure)
Preacher dumbell curl:
17.5kg x 15
22.5kg x 12
22.5kg x 9 (failure)
Decline reverse crunch:
15 - 10 - 7

@MUSCLEMILK Great updates so far.......

 

[MUSCLEMILK]

abit going on last week a couple of family issues & work overload.
Coach has also given the red light this week as a deload week so nothing happening for a couple of days, then jump into growth block this weekend.
Cheers lads have a good week

 

[LevButlerov]

abit going on last week a couple of family issues & work overload.
Coach has also given the red light this week as a deload week so nothing happening for a couple of days, then jump into growth block this weekend.
Cheers lads have a good week

Update us when you back in.

 

[MUSCLEMILK]

We’re back.
Much needed week of to recover & reset, Everything went perfect couldn’t be happier.

Growth block has began.
Macros to begin with,
TD: 3015cal 250p 380c 55f
NTD: 2710c 250p 225c 90f

PEDS: 300mg test e, 300mg mast e, 10iu gh, 600mg l-carn, 500 met

Density Today keep it light this week to get back into it, keeping 2-3 rir just so we minimise potential injury.

Stiff leg deadlift:
130kg x 12
150kg x 8
Bent over row barbell:
70kg x 12
80kg x 8
Single arm row:
102kg x 8
95kg x 10
95kg x 10
95kg x 10
seater leg curl:
89kg x 10
89kg x 10
Leg press:
200kg x 14
200kg x 12
Adductor:
63kg x 12
63kg x 10

Photo added is the 6week transformation we just completed

 

[Npcclassicphysique champ]

We’re back.
Much needed week of to recover & reset, Everything went perfect couldn’t be happier.

Growth block has began.
Macros to begin with,
TD: 3015cal 250p 380c 55f
NTD: 2710c 250p 225c 90f

PEDS: 300mg test e, 300mg mast e, 10iu gh, 600mg l-carn, 500 met

Density Today keep it light this week to get back into it, keeping 2-3 rir just so we minimise potential injury.

Stiff leg deadlift:
130kg x 12
150kg x 8
Bent over row barbell:
70kg x 12
80kg x 8
Single arm row:
102kg x 8
95kg x 10
95kg x 10
95kg x 10
seater leg curl:
89kg x 10
89kg x 10
Leg press:
200kg x 14
200kg x 12
Adductor:
63kg x 12
63kg x 10

Photo added is the 6week transformation we just completed

@MUSCLEMILK back and looking as amazing as ever broly tight and big and 500 met? you mean MENT?

 

[MUSCLEMILK]

@MUSCLEMILK back and looking as amazing as ever broly tight and big and 500 met? you mean MENT?

Metformin brother

 

[Npcclassicphysique champ]

Metformin brother

i thought you meant MENT lol

 

[MUSCLEMILK]

Yesterday:
Lower day get the legs going again,
250p 380c 55f
Weighed in at 95.2 which means we’ve lost more weight haha

Lying leg curl:
74kg x 10
74kg x 9
Adductor:
63kg x 12
63kg x 12
63kg x 10 (failure)
Leg extension:
96kg x 10
96kg x 10
Hack squat
140kg x 8
120kg x 10
Dumbell rear leg elevated squats:
30kg x 8
30kg x 8
30kg x 6
30kg x 6
Leg raises
14 - 12 - 10

 

[LevButlerov]

Yesterday:
Lower day get the legs going again,
250p 380c 55f
Weighed in at 95.2 which means we’ve lost more weight haha

Lying leg curl:
74kg x 10
74kg x 9
Adductor:
63kg x 12
63kg x 12
63kg x 10 (failure)
Leg extension:
96kg x 10
96kg x 10
Hack squat
140kg x 8
120kg x 10
Dumbell rear leg elevated squats:
30kg x 8
30kg x 8
30kg x 6
30kg x 6
Leg raises
14 - 12 - 10

legs going strong

 

[MUSCLEMILK]

94.9kg this morning, check in day tomorrow will upload physique pics
Upper today
High incline smith press
130kg x 12
120kg x 10
Tricep dip machine:
80kg x 12
100kg x 12
T bar row:
30kg x 12
40kg x 8
Steated lateral raise machine
81kg x 10
81kg x 10
81kg x 8
Cross body tricep extension
12.5kg x 12
12..5kg x 12
12.5kg x 10
Preacher curl machine
53kg x 12
53kg x 12
53kg x 12

 

[LevButlerov]

94.9kg this morning, check in day tomorrow will upload physique pics
Upper today
High incline smith press
130kg x 12
120kg x 10
Tricep dip machine:
80kg x 12
100kg x 12
T bar row:
30kg x 12
40kg x 8
Steated lateral raise machine
81kg x 10
81kg x 10
81kg x 8
Cross body tricep extension
12.5kg x 12
12..5kg x 12
12.5kg x 10
Preacher curl machine
53kg x 12
53kg x 12
53kg x 12

training is tight waiting on your pics.

 

[MUSCLEMILK]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

 

[Npcclassicphysique champ]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

wide back cant be beat
you have that thick size @MUSCLEMILK
you aint sponsored anymore?

 

[MUSCLEMILK]

wide back cant be beat
you have that thick size @MUSCLEMILK
you aint sponsored anymore?

Thanks mate,
Um I’m not sure, I think so. still am running with @UGL OZ products, unless you’ve heard something that I haven’t haha

 

[Npcclassicphysique champ]

Thanks mate,
Um I’m not sure, I think so. still am running with @UGL OZ products, unless you’ve heard something that I haven’t haha

nice! i like to see guys sponsored by @UGL OZ he is the best mention him more in log

 

[stevesmi]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

@MUSCLEMILK this is a really good job. the exercises are very good. i like how you mix up the split upper/lower

 

[BodyMonster34]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

@MUSCLEMILK bro good food going up. want to see the protein hit 300g. add some steak will work good

 

[Mobster]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

Nice heavy session

 

[Ulter]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

@MUSCLEMILK good training session. i like how you mix in deads, curls and then finish with leg press. going to failure at the end like CNS stress

 

[UGL OZ Support Rep]

Thanks mate,
Um I’m not sure, I think so. still am running with @UGL OZ products, unless you’ve heard something that I haven’t haha

You're absolutely still sponsored by us

Unless you've made a decision we haven't heard about?

 

[2Thick]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

@MUSCLEMILK this is a really good job on the leg press. the seated leg curls and stiff leg deadlift is on point. i like the bent over rows!

 

[ceo]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

bros wow this a major hardcore iron leg day. pushing deads, curls, press and adductors too. i like the balance @MUSCLEMILK

 

[RoySimpson]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

@MUSCLEMILK looking great here bro!

 

[MUSCLEMILK]

You're absolutely still sponsored by us

Unless you've made a decision we haven't heard about?

Appreciate you guys

 

[Pigsy]

Appreciate you guys

Youll be taken good care of by UGLOZ.

 

[LevButlerov]

You're absolutely still sponsored by us

Unless you've made a decision we haven't heard about?

@UGL OZ top TEAM UGL OZ!

 

[ballin2504]

96kg
Food has gone up 250p 400c 55f
Personally I feel my back has been the biggest change, a lot my defined. Legs are still lagging behind but we’re putting the work in.
We have increased to 10iu gh & added 300mg mast,
300mg test e, 300mg mast e, 10iu gh, 400mg l-carn,

Density today.
Stiff leg deadlift:
140kg x 8
160kg x 6
Bent over row
80kg x 10
80kg x 10
Single arm lat row:
110kg x 8
102kg x 10
102kg x 10
102kg x 8
Seated leg curl: slowed these right down with heavy squeeze
96kg x 8
82kg x 10
82kg x 10 (failure)
Leg press:
200kg x 12
200kg x 12
Adductors
63kg x 13
63kg x 9 (failure)

@MUSCLEMILK you’re an absolute tank man. Love the training also

 

[25homes]

Nice workout

 

[MUSCLEMILK]

Hey lads abit slack this week working over time. Still training every day still smashing goals. 250p 400c 55f
97.4kg this morning which is nice to see the weight rise, feeling good.

Upper:
High incline smith
140kg x 5
105kg x 12
Tricep dip machine
100kg x 12
110kg x 12
Chest support row (humbler)
50kg x 7
40kg x 12
Standing lateral raise machine
54kg x 12
64kg x 12
64kg x 12
Cross body tricep extension
12.5kg x 15
12.5kg x 14
12.5kg x 13 (failure)
Preacher curl machine: all sets to failure
53kg x 16
53kg x 14
53kg x 12
Decline reverse cruch
15 - 14 - 10

 

[Npcclassicphysique champ]

Hey lads abit slack this week working over time. Still training every day still smashing goals. 250p 400c 55f
97.4kg this morning which is nice to see the weight rise, feeling good.

Upper:
High incline smith
140kg x 5
105kg x 12
Tricep dip machine
100kg x 12
110kg x 12
Chest support row (humbler)
50kg x 7
40kg x 12
Standing lateral raise machine
54kg x 12
64kg x 12
64kg x 12
Cross body tricep extension
12.5kg x 15
12.5kg x 14
12.5kg x 13 (failure)
Preacher curl machine: all sets to failure
53kg x 16
53kg x 14
53kg x 12
Decline reverse cruch
15 - 14 - 10

welcome back broly you back big 400g carbs and hard training

 

[MUSCLEMILK]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

 

[Npcclassicphysique champ]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

carb volume tight get them protein numbers up though

 

[stevesmi]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

@MUSCLEMILK nice job on the deadlifts. seated leg curls and leg press are amazing. love this workout !

 

[Mobster]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

What does density training mean to you?

 

[BodyMonster34]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

@MUSCLEMILK bro you look good on this. the leg training is on point. i love it for sure

 

[2Thick]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

@MUSCLEMILK i like the leg training and deadlifts. it is looking outstanding. proud of you man

 

[Ulter]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

iron training at its best right here. looks really good on the leg training. you won't go wrong @MUSCLEMILK

 

[ceo]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

@MUSCLEMILK bros nice job on this one. the leg curls and adductor are on point. we love the training

 

[ROIDDERS]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

@MUSCLEMILK proud of you man. the legs look amazing! we love to see this

 

[25homes]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

Nice work

 

[MUSCLEMILK]

What does density training mean to you?

Personally, maximising the quality I can get out of the workout. More compound exercises as heavy as I can go for as long as I can go, with the increase in volume over time.

 

[RoySimpson]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

@MUSCLEMILK awesome work right here!!

 

[MUSCLEMILK]

98kg this morning, moving up.
250p 450c 55f
Breakfast: sourdough w/peanut butter & honey, protein shake with egg whites.
Snacks: 75g pasta, rice puffs, honey, protein powder, yogurt.
Lunch: chicken & pasta
Pre/intra workout : banana & 50g dextrose
Dinner: scotch fillet, rice, dates.

Lower today:
Lying leg curl: 2 second squeeze at top
81kg x 8
67kg x 10
67kg x 10
Adductors: 2 second squeeze at top
70kg x 10
70kg x 9
48kg x 15
Leg extension:
103kg x 12
75kg x 15
Hack squat:
160kg x 6
Belted squat:
150 x 12
170kg x 10
Dumbell rear leg elevate split squat:
20kg x 8
20kg x 8
20kg x 8
20kg x 8

 

[Pigsy]

I like that leg session

 

[ballin2504]

97.7kg this morning
Food up again this week
250p 450c 55f 3295cal

Density today, massive change in strength from last week. Everything felt lighter & smoother.

Stiff leg deadlift
150kg x 8
160kg x 6
Barbell row
100kg x 8
100kg x 7
Single arm lat row
110kg x 12
110kg x 12
110kg x 11
102.5 x 12
Seated leg curl
103kg x 8
82kg x 10
82kg x 10
Leg press
220kg x 15
220kg x 12
Adductor
63kg x 12
63kg x 10
63kg x 10

@MUSCLEMILK man that’s some good trading. Killed those legs.

 

[LevButlerov]

98kg this morning, moving up.
250p 450c 55f
Breakfast: sourdough w/peanut butter & honey, protein shake with egg whites.
Snacks: 75g pasta, rice puffs, honey, protein powder, yogurt.
Lunch: chicken & pasta
Pre/intra workout : banana & 50g dextrose
Dinner: scotch fillet, rice, dates.

Lower today:
Lying leg curl: 2 second squeeze at top
81kg x 8
67kg x 10
67kg x 10
Adductors: 2 second squeeze at top
70kg x 10
70kg x 9
48kg x 15
Leg extension:
103kg x 12
75kg x 15
Hack squat:
160kg x 6
Belted squat:
150 x 12
170kg x 10
Dumbell rear leg elevate split squat:
20kg x 8
20kg x 8
20kg x 8
20kg x 8

Big leg training day 450 carbs nice!

 

[MUSCLEMILK]

Pull today
Cardio back on the menus this week, including cardio on all upper days

Unilateral bench pulldown:
140kg x 12
160kg x 8
160kg x 8
140 kg x 9 (failure)
Pin load chest support row superset with shrugs:
96kg x 9 - 90kg x 9
89kg x 10 - 90kg x 9
Neutral grip lat pulldown
140kg x 12
140kg x 9
Preacher curl machine single arm:
32kg x 12
32kg x 12
32kg x 12
32kg x 12
Behind back single cable curl
15kg x 8
15kg x 8
Standing calf raise: all for failure
135kg x 13
135kg x 10
135kg x 9

20minute stair master 170cals

 

[LevButlerov]

98kg this morning, moving up.
250p 450c 55f
Breakfast: sourdough w/peanut butter & honey, protein shake with egg whites.
Snacks: 75g pasta, rice puffs, honey, protein powder, yogurt.
Lunch: chicken & pasta
Pre/intra workout : banana & 50g dextrose
Dinner: scotch fillet, rice, dates.

Lower today:
Lying leg curl: 2 second squeeze at top
81kg x 8
67kg x 10
67kg x 10
Adductors: 2 second squeeze at top
70kg x 10
70kg x 9
48kg x 15
Leg extension:
103kg x 12
75kg x 15
Hack squat:
160kg x 6
Belted squat:
150 x 12
170kg x 10
Dumbell rear leg elevate split squat:
20kg x 8
20kg x 8
20kg x 8
20kg x 8

Pull today
Cardio back on the menus this week, including cardio on all upper days

Unilateral bench pulldown:
140kg x 12
160kg x 8
160kg x 8
140 kg x 9 (failure)
Pin load chest support row superset with shrugs:
96kg x 9 - 90kg x 9
89kg x 10 - 90kg x 9
Neutral grip lat pulldown
140kg x 12
140kg x 9
Preacher curl machine single arm:
32kg x 12
32kg x 12
32kg x 12
32kg x 12
Behind back single cable curl
15kg x 8
15kg x 8
Standing calf raise: all for failure
135kg x 13
135kg x 10
135kg x 9

20minute stair master 170cals

@MUSCLEMILK pull downs you're strong 160kg! would like to see more pull ups if you can do them at least 10x3.

 

[MUSCLEMILK]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

 

[Npcclassicphysique champ]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

@MUSCLEMILK you are huge and thick wow wow! team @UGL OZ is true TOP TEAM!

 

[stevesmi]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

@MUSCLEMILK this is a good job! nice updates. thanks for taking the time to post the posing shots

 

[2Thick]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

@MUSCLEMILK nice short and to the point update. the protein is solid. i like the fats and carbs too. A+

 

[BodyMonster34]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

bro you look like a stud @MUSCLEMILK those texas genetics on point. grow into a big man

 

[Ulter]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

@MUSCLEMILK proud of you man. this is looking good! The fact that you feel good and you're growing is a good sign.

 

[ROIDDERS]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

@MUSCLEMILK very impressed on this one! the pics look great. we can see some big back muscles in that back shot

 

[ceo]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

bros that pose down is amazing. you look great! veins popping all over @MUSCLEMILK

 

[Mobster]

Saturday,
Another week down. Food increase
TD 250p 475c 55f NTD 250p 325c 90f
Added couple extra sets to our lower workouts this week.
Definitely growing & feeling good.
Density again later today but here’s some progress pics
Sponsored & Grateful for the lads @UGL OZ

What does 'density' work look like?

 

[MUSCLEMILK]

98.3kg this morning
Push day short & sweet

Standing cuffed lateral raise:
16.2kg x 9
16.2kg x 9
11.25kg x 13
11.25kg x 12
Incline machine press
140kg x 8
150kg x 6
100 x 12 (back off)
Standing cable flys:
17.5 kg x 12
17kg x 12
Duel rope pushdowns:
36kg x 12
36kg x 12
Hanging Leg raises:
15 - 14 - 12

Stair master 15mins level 5, 150cals