Never regret, just pump moreThanks brother yes i regret not doing much overhand work and only doing rear delts and lats, ive added in a some overhand rows time to slap some muscle on there
@justapotato bros got mad love and respect for you on this one. looking good! strong and solid
@justapotato bro this one is looking sweet. you look like you getting more in shape. plus prison tats really show well with more muscle
you are looking A+. i think you have a lot of room to continue to improve though @justapotato Will be interesting to see how you progress.
@justapotato i'm seeing a V shape developing. its coming on. i got a lot of confidence that you will exceed expectations going forward
@justapotato good solid pulling session. got in some good volume. How are you feeling with the pumps?
@justapotato back is looking strong bro! Solid back session!
pumps are awesome, having close to 2L of water before training helps alot i feel fuller and bigger always. Hydration is key for me
that is great. water is crucial. we are made up of mostly water
@justapotato great work man. The physique is coming along nicely
real training to failureLower A
all sets taken to faiilure
Fasted weight 87.9kg
15mins eliptical cardio pre training
2L water during training
Standing Calf raise
1x20 75kg
1x13 85kg
1x12 95kg *pb
Hip Adductor machine
1x10 60kg *pb
1x10 56kg
Hack Squat
1x10 130kg *pb
1x15 90kg *pb
Leg extension
1x11 86kg
1x15 75kg
15mins incline treadmill post workout cardio
post workout meal:
1040 cals
89p, 87c, 38f
300g ground beef
2 boiled eggs
300g cooked jas rice
meal 2
cals 1173
86p, 155.9c, 18f
whey oats blended
100g rolled oats
1tbsp almond butter
1tbsp manuka honey
2 scoops mass gainer
1 scoop iso whey
500ml full cream milk
^ only having this meal as appetite abit shit to get down at the moment. Finding blended cals a little easier.
really enjoy my meals with high volume as you can see
like a true man
Heard only good health benefits too adding psylliumreal training to failure
i like the whey oats blend can add some psyllium for bulk to it
Nice development coming in with the back
@justapotato numbers look great man.........
Full beast mode activated! @justapotato literally week by week I see you getting leaner and bigger.
Thanks Lev ive been trialling and error what works and seems my body is loving the higher volume and operates well with the extra cardio helps alot! hopefully the science dudes dont cast a spell on me@justapotato volume has been amazing for you, I like higher reps/set please for you
Bigger leaner and stronger from the looks of it, progression is truly insaneUpper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
@justapotato
Big love to evo family for all the advice and supportBigger leaner and stronger from the looks of it, progression is truly insane
I see big wins for team UGL OZ all over @UGL OZ
@justapotato good job on this one. lots of good exercises. keep up the grind !Upper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
Always EVO family love backBig love to evo family for all the advice and support
I did notice a little bit moreUpper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
Wanted to see how good my recovery is if it gets too much and im struggling to progress ill back off for sure
@justapotato weight training is on point here. pushing some good exercises. i like the single arms, some people don'tUpper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
@justapotato lateral raise db. single arm rear delt fly cable. and single arm cable curls A+ love it allUpper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
@justapotato horizontal seated chest press and lateral raise DB. this is a good one. single arm cable tricep extension is also on pointUpper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
@justapotato Bros. Keep up the good work on this. I like how you're rotating and you're doing different grips. Single and double are fun.Upper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
bros yeah i like it !always good single arm, iron out any weaknesses and feel the contraction more
@justapotato bro you the best. nice job on this one. showing how its done and killing it !Upper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
@justapotato awesome upper body work right here bro!Upper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
Making solid progressUpper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
@justapotato Looking solid man........Upper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
the growth phase is on track brother but add 10min cardio warm up each day no matter the group you train
thanks bro normally i do 15 but lost my licence yesterday for 3 months so ended up having to walk 30mins to the gymthe growth phase is on track brother but add 10min cardio warm up each day no matter the group you train
oh what! how did you lose it?thanks bro normally i do 15 but lost my licence yesterday for 3 months so ended up having to walk 30mins to the gym
we have a points system here in aus and i ran out of points when i cruised over the stop line instead of stopping completelyoh what! how did you lose it?
sounds like commie shit to mewe have a points system here in aus and i ran out of points when i cruised over the stop line instead of stopping completely
had heaps of points before but mrs always gets fined so i cop her points for her maybe she should get off the road to be honest haha
yeah 100 percent its shit the cop was parked on his bike behind a tree as well theyre just out to get us all the time hate it
total bullshit if you ask me
@justapotato I get it man. When I add more volume the pumps are out of this world. But when I go less volume heavier weight it’s very taxing in the muscleUpper B
15 mins cardio pre session eliptical
Fasted weight 88.2kg
Iso lateral high row
1x12 155kg *pb*
1x15 100kg *dropset*
1x15 80kg
Mag (neutral grip) lat pulldown
1x8 80kg
1x11 70kg *dropset*
1x11 60kg
Horizontal seated chest press
1x12 89kg
1x12 96kg *pb*
1x6 106kg *pb*
Lateral Raise Db
1x20 12.5kg each arm
1x8 17.5kg each arm *pb*
1x25 10kg *rep volume pb*
Single Arm rear delt fly cable
1x20 7.5kg
1x9 10kg
1x15 5kg
Single arm cable tricep extension
1x20 10kg *pb*
1x8 12.5kg *pb*
1x15 7.5kg
Single arm cable curls
1x15 12.5kg *pb*
1x12 10kg
1x15 7.5kg
15 mins stair master post workout.
Been playing around with additional volume lately and its working a treat for progression and pumps are insane, loving it
Your mate is he going to come to the EVO family?
Amazing leg press,talk about size up
@justapotato
Thanks broski could def added more weight but really after high reps and techniqueYour mate is he going to come to the EVO family?
Amazing leg press,talk about size up
you really trained hard today!
You're on track for greatness even the stageThanks broski could def added more weight but really after high reps and technique
i need to ask him actually he probably already is but when i see him next time ill make sure he gets on it! nothing but love for evo
EVO family love your way.
4 more weeks to the shred, bring it on.
This week you are extra lean and I see you have a new avatar! @justapotato really showing the cuts from this training and diet. Representing big time Team UGL OZ @UGL OZUpper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
nice job on the variations on the grips. it forces different angles. that works well @justapotatoUpper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
@justapotato this is a good weight training session. i give you mad love and props. evo family appreciates this volumeUpper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
@justapotato Wow, this is a tremendous job. you are doing great! the machine preacher curl is outstandingUpper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
bro posing looking good. i think you got a good texas physique. make sure you pumping that red meat @justapotatoUpper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
@justapotato good job on this weight training session man. pumping some good weights. the ISO lateral high row is on pointUpper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
@justapotato bros gotta love the machine preacher curl and lateral raise db. its gonna be g2gUpper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
@justapotato solid work right here bro! Looking good too!Upper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
Single arm cable extension or kickback are two of my favorite movements the pump from those is unreal.Upper B
15 mins cardio incline treadmill
2L water
800ml water with 1 scoop vanilla cola disorder pre workout.
Fasted weight moving up nicely at 88.55kg.
This whole growth phase been breaking Prs every week its amazing
Mag grip pulldown
80kgx12 pb*
80kgx10
80kgx10
Iso lateral High row
120kgx6 pb*
115kgx15 pb*
100kgx10
Horizontal chest press machine
106kgx8 pb*
89kgx12
82kgx8
Lateral raise db (2 sec hold at top)
12.5kg each arm x 25 pb*
12.5kgx19
10kgx20
Single arm cable tricep extension w cuff
15kg each arm x 12 pb*
12.5kg x 12
Machine preacher curl single arm
46kgx11 pb*
42kgx15 pb*
36kgx20 pb*
post sesh 15 mins of flat treadmill 5 speed walk.
high volume still working a treat and recovery hasnt been impacted. Really fun sessions lately.
3 weeks you almost done brotherUpper A
3 more weeks of this blast and to say im not counting down the days would be a lie, the push up has me exhausted
deloads have been a saving grace every 4-6 weeks.
Blood pressure is nice this morning 118/69 upon waking
2L water, 800ml with 2 scoops disorder pre workout
fasted weight 88.7kg
15 mins bike cardio before session
Incline smith bench
120kgx7 *pb*
110kgx12 *pb
100kgx15 pb*
Chest supported overhand row
130kgx10 *pb
120kgx12 *pb
110kgx9
pec dec
89kgx20 *pb
82kgx12 *pb
db lateral raise
10kgx25 *pb
10kgx23
10kgx19
tricep extension machine
46kgx20 pb*
52kgx14 *pb
incline bench dumbell curls *new*
12.5kg each arm x 20 x 2 sets
15 mins bike cardio post workout
feel like throwing up after this sesh had to lay down the cold floor for a good hour
last push phase do it dont give up !
Appreciate you my brother but definiely have to give credit to the man @justapotato - the brother puts the workk in for realThanks to you @UGL OZ you are the GOAT
It's always a pleasure to talk to the true GOAT! Team UGL OZ @UGL OZ is in the heart of the EVO family alwaysAppreciate you my brother but definiely have to give credit to the man @justapotato - the brother puts the workk in for real
He's mutated from juist a potato into a Jacked Potato
AJ
You look good in the picSlight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
but why do you not feel good? is it a sickness or digestion? @justapotato
Thank you brother, Yourself and the entire UGLOZ community are a big part of the man i am now and the father ill become in 4 months time.Appreciate you my brother but definiely have to give credit to the man @justapotato - the brother puts the workk in for real
He's mutated from juist a potato into a Jacked Potato
AJ
Hey brother i did a silly thing an oral ped pre workout one day, didnt agree with my gut i also didnt see too much benefit from it. The next few days relfux caught up to me and woke up in the morning not feeling well at all, still feeling slightly nauseous. Ive gone to the doctors and theyve cleared me of anything serious just put me on some reflux tabletsYou look good in the pic
The curls big magic your arms are HUGE!
im eating slightly more each day now but energy has been in the dumpster
This is the goal brother, end of 2026- early 2027 youll see me on that stage without questionIt's always a pleasure to talk to the true GOAT! Team UGL OZ @UGL OZ is in the heart of the EVO family always
@justapotato is going to be the next guy to step on stage I feel it!
Stage is on the wayThis is the goal brother, end of 2026- early 2027 youll see me on that stage without question
Try adding some apple cider vinegar with warm water you'll see a differenceHey brother i did a silly thing an oral ped pre workout one day, didnt agree with my gut i also didnt see too much benefit from it. The next few days relfux caught up to me and woke up in the morning not feeling well at all, still feeling slightly nauseous. Ive gone to the doctors and theyve cleared me of anything serious just put me on some reflux tablets
for me ill pass on the orals next time, lesson learnt
youre the best lev thank you ill report backTry adding some apple cider vinegar with warm water you'll see a difference
EVO family love for you backyoure the best lev thank you ill report back
Had 2tbsp of apple cider with warm water didnt taste the best but within an hour my stomach settled and managed to eat without feeling sick, thanks broEVO family love for you back
@justapotato good job on this one man. you are doing a great job on the curl options. keeping things fun!Slight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
bro @justapotato looking good on the legs. pumping some good weights. i proud of you !Slight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
bros you are on point. the cable curls and tricep pushdowns look outstanding. that what we like to see @justapotatoSlight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
@justapotato another amazing training session in the books! nice mix of training. finishing up with lunges is just murder!Slight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
Forearm issues can become chronic. It can be caused by issues in your wrists or issues in your elbowsevenSlight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
@justapotatodeloading is smart. that is what we like to see. pushing it like a champion!Slight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
@justapotato looking good bro solid workout right here!Slight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
It really helps with gasHad 2tbsp of apple cider with warm water didnt taste the best but within an hour my stomach settled and managed to eat without feeling sick, thanks bro
finding myself burping abit too maybe the gases clearing out
@justapotato best recommendation for bodybuilding.
Yes mate gonna be a must have in the regular routine now my mrs actually swears by it didnt even knowIt really helps with gas
It's good you can really add something positive to your routineYes mate gonna be a must have in the regular routine now my mrs actually swears by it didnt even know
Always something to say, the picture says a 1000 words you look strong and amazing :d
Deload is always worth it, i always come back strongerSlight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
@justapotato and hour incline on the treadmill is great cardio man. You’re looking like you’ve put some more muscle on man.Slight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
Not good to hear how you feel btrSlight deload this week feeling abit crook. Hopefully the little niggle in my forearm benefit from this recovery week.
Using this week also for a little prep transition into the next coming phase (health/cut)
dropped the gh this week just for ease on the stomach.
Full body 3x a week. Cardio every day
10k steps, 1 hour incline treadmill or (500 burnt cals)
2L Water, No pre workout.
Fasted weight 87.7kg
Foods been tough to get down the last few days, have had a spew just not feeling well generally overall id be lucky to even be getting 2000 to be fair, so energy is quite low and extremely flat feeling. Only 3 weeks of this growth phase to go and such perfect timing to be sick really
6am
1hour incline treadmill (518 burnt cals)
8am
Machine chest press
56x15
68x15
76x15
Lat pulldown overhand
76kgx15
68kgx20 *dropset
57kgx20
Db lateral raise
10kgx20
10kgx20
10kgx20
Cable curls
20kgx20
20kgx20 *dropset
17.5kgx17
Tricep pushdown rope
20kgx20
20kgx20 *dropset
20kgx13
Standing Calf raise
3x20 body weight
Laying Leg curls
3x20 45kg
Leg extension
3x20 55kg
superset*
walking lunges.
seeing new veins when depleted had been interesting though in lats and forearms will be amazing to see them pop out even more when peeled out of my mind.
also doing groceries on the way home and looking in elevator mirror noticing them single arm cable curls and preachers have done their magic the last few weeks in growth.
Thank you bro, gotta look after the heart
With just test and hgh you doing really wellBack to Routine,
No more sickness, growth phase has now come to an end and have dropped dosages back to
250mg test e per week
3.3iu hgh daily
Felt good to have a week reset, perhaps being sick was a blessing in disguise.
Finally eating some food again, have dropped the calories back to maintanence. 2547. 247 P 250C 61F
Routine remaining the same upper A Lower A Upper B Lower B, Will review volume per session as ill be moving into a cut.
Cardio from will be 45mins x 3 a week for now.
+ 10000 steps daily.
Today was Upper A (Weights kept lighter today as have had the week off, after being sick so just getting some blood pumping again)
2L of water during session
Fasted weight 84.65kg
Machine chest press
70kgx12
70kgx12
70kgx12
Lat pulldown
70kgx12
70kgx12
70kgx12
Neutral Grip Pullup
3x10
Single arm cable lateral
5kgx25
5kgx21
5kgx19
Single arm tricep cable extension
7.5kgx25
7.5kgx23
7.5kgx19
Single arm cable curl
7.5kgx25
7.5kgx19
7.5kgx17
3xfailure bodyweight
Decline Crunches
Good solid session, Excited for the next phase coming to reveal all the tissue with put on in this growth cycle
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