Approved Log 3 Months Cut Log - Coached by @r. ap

[ballin2504]

@Anabolic Advancements @R. AP

Upper body



Chest Fly machine


Working:

• 2×12–15 @ 120 kg


B. Plate-Loaded Incline Press

Working:

• 2x12 @ 120 kg


C. Cable Pullover


Working:

• 2x12 @ 113 kg


D. Close Grip Seated Row


Working:

• 2x20 @ 134 kg (added reps)


Cable Tricep Cross Extension


Working:

• 2x12–15 @ 45 kg per side



F. Incline Bench Dumbbell Curl


Working:

• 2x12 @ 30 kg DBs


Wasn’t in the plan but did 10 reps of 35 kilo each arm standing alternating dumbbell curl then drop sets until I couldn’t do any more

Video:a bit of the incline dumbbell curls at 30 kg per side

Notes: feeling Leaner and stronger everyday! So much energy

@Ohdamn I like the video man. Looking like a tank. Keep killing it

 

[Ohdamn]

Strong lower day, everything’s right where it should be. The 250 kg hacks for clean reps after that warm-up ladder show power’s building fast, and keeping RDLs at 120 kg was the right call if you’re managing fatigue. Don't overdo it

Great session

Strong push session, 180kg bench for clean reps while cutting shows serious strength. The 140kg back-off set for 15 was a great call to chase volume without losing form. HGH clearly doing its job with recovery if you’re moving that much weight smoothly.

@Ohdamn I like the video man. Looking like a tank. Keep killing it

@LevButlerov cheers bro, 250s felt sharp, RDLs light on purpose. 180 bench smooth, 140 back off did its job. Recovery’s been solid lately


@NoahWixx appreciate it


@ballin2504 thanks man, tank mode engaged

 

[R.AP]

@Anabolic Advancements best oils I’ve used and the hgh is giving me amazing sleep and recovery

Non fasted weight 113 kgs

Push

Exercise	Sets x Reps	Weight Range (kg)
Barbell Bench Press	2x5–8	180 kg
Pec deck Chest Fly	2x12–15	100 kg
Plate Loaded Incline Press	2x12–15	100–140 kg
Dumbbell Lateral Raise	2x12–15	20 kg per dumbbell
Plate loaded Seated Overhead Press	2x8–12	160 kg

warm-up to hit 180 kg:

•Barbell only (20 kg) – 15–20 reps​

•60 kg – 10 reps​

•100 kg – 6 reps​

•120 kg – 4 reps​

•140 kg – 3 reps​

•160 kg – 1–2 reps throw belt on ​

•180 kg – working sets for 5-8 reps​

Focused on slower form.
Tried the belt but I don’t think it helped much or wasn’t set up right.

I added another set at 140 kilos for 15 reps

Video: second set bench press

Couldn't believe it brother this set was awesome. Keep mimicking this ROM, Tempo and proximity to failure on all of your lofts and you'll be making awesome gains with the addition of the Gh

 

[LevButlerov]

@LevButlerov cheers bro, 250s felt sharp, RDLs light on purpose. 180 bench smooth, 140 back off did its job. Recovery’s been solid lately


@NoahWixx appreciate it


@ballin2504 thanks man, tank mode engaged

250 is your strong level power it up!

 

[Ohdamn]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

 

[LevButlerov]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

Good pull day with strong top-end work on the deadlifts. Hitting 220 kg for 6 clean reps before the strain still shows solid control, just back off next session to 200 kg for 2x8 until the quad tightness clears.

Cable and row loads are on point with good overlap for mid-back density. Keep rear delt flys at 50–55 kg for now to avoid shoulder fatigue while the leg heals.

 

[stevesmi]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

@Ohdamn close grip seated row is a solid option. gotta hit those back muscles. surprised you didn't do pullups too

 

[Ohdamn]

Couldn't believe it brother this set was awesome. Keep mimicking this ROM, Tempo and proximity to failure on all of your lofts and you'll be making awesome gains with the addition of the Gh

250 is your strong level power it up!

Good pull day with strong top-end work on the deadlifts. Hitting 220 kg for 6 clean reps before the strain still shows solid control, just back off next session to 200 kg for 2x8 until the quad tightness clears.

Cable and row loads are on point with good overlap for mid-back density. Keep rear delt flys at 50–55 kg for now to avoid shoulder fatigue while the leg heals.

@Ohdamn close grip seated row is a solid option. gotta hit those back muscles. surprised you didn't do pullups too

@R. AP thanks! Coach. will keep the same tempo and push to failure with all my lifts.


@LevButlerov thanks!! backing off to 200 × 8 next pull.

@stevesmi close-grip row’s been hitting right. I definitely felt like doing Pull-ups. Will throw them in next time

 

[LevButlerov]

@R. AP thanks! Coach. will keep the same tempo and push to failure with all my lifts.


@LevButlerov thanks!! backing off to 200 × 8 next pull.

@stevesmi close-grip row’s been hitting right. I definitely felt like doing Pull-ups. Will throw them in next time

Building it up

 

[2Thick]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

yeah we def want to see some pullups. can you do monkey bars as well? some gyms have that seteup @Ohdamn

 

[ceo]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

bros nice video on the deads. @Ohdamn i won't lie. i thought you were done after 1 rep lol, but you impressed me and kept on going and getting stronger and stronger

 

[Ulter]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

@Ohdamn one tip I can give you on those deadlifts. Is that on the way up make sure you keep your head and your chin up. Also make sure your butt is more facing the floor. I notice it's a little up high

 

[ROIDDERS]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

the pec deck rear delt fly is awesome. and don't forget the chest supported wide grip. adjusting your grip is important going from wide to close and it seems like you do that on your workouts so that is smart .it hits different angles on the muscle @Ohdamn

 

[Mobster]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

Nice work on deadlifts

 

[RoySimpson]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

@Ohdamn solid work right here!

 

[Ohdamn]

Took a rest day after pull day to recover before a leg workout.

Legs

Barbell Back Squat

• Bar (20 kg) × 15–20
• 60 kg × 10
• 100 kg × 6–8
• 140 kg × 4–5
• 170 kg × 2–3
• 190 kg × 1 (optional)
• 200 kg × 5–8 (2 working sets)

Seated Leg Extension

• 2 working sets × 15 reps @ ~80 kg

Incline 45° Leg Press

• Sled × 20
• 100 kg × 15
• 200 kg × 10
• 300 kg × 8
• 380 kg × 5
• 440 kg × 3
• 470 kg × 1–2
• 500 kg × 12–15 (2 working sets)

Standing Unilateral Leg Curl

• 2 working sets × 12–15 @ 35 kg per leg

Seated Leg Curl

• 2 working sets × 12 @ 80 kg

Seated Calf Raise

• 2 working sets × 12–15 @ 100 kg

112.95 non fasted can’t wait for Saturday fasted weigh in

 

[Ohdamn]

Building it up

yeah we def want to see some pullups. can you do monkey bars as well? some gyms have that seteup @Ohdamn

bros nice video on the deads. @Ohdamn i won't lie. i thought you were done after 1 rep lol, but you impressed me and kept on going and getting stronger and stronger

@Ohdamn one tip I can give you on those deadlifts. Is that on the way up make sure you keep your head and your chin up. Also make sure your butt is more facing the floor. I notice it's a little up high

the pec deck rear delt fly is awesome. and don't forget the chest supported wide grip. adjusting your grip is important going from wide to close and it seems like you do that on your workouts so that is smart .it hits different angles on the muscle @Ohdamn

Nice work on deadlifts

@Ohdamn solid work right here!

@LevButlerov building it brick by brick


@2Thick pull-ups soon, unfortunately no monkey bars


@ceo thanks bro, had to keep pulling


@Ulter good call, I’ll drop hips next time
Thanks!


@ROIDDERS thanks


@Mobster @RoySimpson appreciate it legends

 

[Ohdamn]

112.95 kilo non fasted

 

[LevButlerov]

@LevButlerov building it brick by brick


@2Thick pull-ups soon, unfortunately no monkey bars


@ceo thanks bro, had to keep pulling


@Ulter good call, I’ll drop hips next time
Thanks!


@ROIDDERS thanks


@Mobster @RoySimpson appreciate it legends

You're as strong as a brick

 

[LevButlerov]

112.95 kilo non fasted

Lean and big, very good size

 

[LevButlerov]

Took a rest day after pull day to recover before a leg workout.

Legs

Barbell Back Squat

• Bar (20 kg) × 15–20
• 60 kg × 10
• 100 kg × 6–8
• 140 kg × 4–5
• 170 kg × 2–3
• 190 kg × 1 (optional)
• 200 kg × 5–8 (2 working sets)

Seated Leg Extension

• 2 working sets × 15 reps @ ~80 kg

Incline 45° Leg Press

• Sled × 20
• 100 kg × 15
• 200 kg × 10
• 300 kg × 8
• 380 kg × 5
• 440 kg × 3
• 470 kg × 1–2
• 500 kg × 12–15 (2 working sets)

Standing Unilateral Leg Curl

• 2 working sets × 12–15 @ 35 kg per leg

Seated Leg Curl

• 2 working sets × 12 @ 80 kg

Seated Calf Raise

• 2 working sets × 12–15 @ 100 kg

112.95 non fasted can’t wait for Saturday fasted weigh in

Strong setup with heavy squats and presses showing solid progression. Keep the same load pattern next leg day and focus on a slower eccentric to protect the knees and deepen control.

 

[Noah Wixx]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

Excellent work brother

 

[25homes]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

Nice workout here

 

[Ohdamn]

@Anabolic Advancements @R. AP


Machine Chest Fly – Work: 2 × 12–15 @ 110 kg

• Warm-up 1: 20 reps @ 40 kg

• Warm-up 2: 15 reps @ 70 kg

• Warm-up 3: 8 reps @ 90 kg

• Working Set 1: 12 reps @ 110 kg

• Working Set 2: 12 reps @ 110 kg



⸻



Plate-Loaded Incline Press – Work: 2 × 12–15 @ 120 kg

• Warm-up 1: 20 reps @ bar only

• Warm-up 2: 12 reps @ 60 kg

• Warm-up 3: 6–8 reps @ 100 kg

• Working Set 1: 12–15 reps @ 120 kg

• Working Set 2: 12–15 reps @ 120 kg



⸻



Cable Pullover – Work: 2 × 12–15 @ 113 kg

• Warm-up 1: 20 reps @ 50 kg

• Warm-up 2: 12 reps @ 75 kg

• Warm-up 3: 8 reps @ 95 kg

• Working Set 1: 12–15 reps @ 113 kg

• Working Set 2: 12–15 reps @ 113 kg



⸻



Close-Grip Seated Row – Work: 2 × 20 @ 134 kg (full stack)

• Warm-up 1: 20 reps @ ~50 kg

• Warm-up 2: 12 reps @ ~80 kg

• Warm-up 3: 8 reps @ ~100 kg

• Working Set 1: 20 reps @ 134 kg full stack

• Working Set 2: 20 reps @ 134 kg full stack



⸻



Cable Tricep Cross Extension – Work: 2 × 12–15 @ 50 kg

• Warm-up 1: 20 reps @ 25 kg

• Warm-up 2: 12 reps @ 35 kg

• Warm-up 3: 8 reps @ 45 kg

• Working Set 1: 12 reps @ 50 kg

• Working Set 2: 12 reps @ 50 kg



⸻



Incline Dumbbell Curl – Work: 2 × 12–15 @ 35 kg per hand

• Warm-up 1: 20 reps @ 15 kg

• Warm-up 2: 12 reps @ 25 kg

• Warm-up 3: 6 reps @ 30 kg

• Working Set 1: 12 reps @ 35 kg

• Working Set 2: 12 reps @ 35 kg


I couldn’t believe the scale tonight! Non fasted 110.85 kilos

 

[Anabolic Advancements]

@Anabolic Advancements @R. AP


Machine Chest Fly – Work: 2 × 12–15 @ 110 kg

• Warm-up 1: 20 reps @ 40 kg

• Warm-up 2: 15 reps @ 70 kg

• Warm-up 3: 8 reps @ 90 kg

• Working Set 1: 12 reps @ 110 kg

• Working Set 2: 12 reps @ 110 kg



⸻



Plate-Loaded Incline Press – Work: 2 × 12–15 @ 120 kg

• Warm-up 1: 20 reps @ bar only

• Warm-up 2: 12 reps @ 60 kg

• Warm-up 3: 6–8 reps @ 100 kg

• Working Set 1: 12–15 reps @ 120 kg

• Working Set 2: 12–15 reps @ 120 kg



⸻



Cable Pullover – Work: 2 × 12–15 @ 113 kg

• Warm-up 1: 20 reps @ 50 kg

• Warm-up 2: 12 reps @ 75 kg

• Warm-up 3: 8 reps @ 95 kg

• Working Set 1: 12–15 reps @ 113 kg

• Working Set 2: 12–15 reps @ 113 kg



⸻



Close-Grip Seated Row – Work: 2 × 20 @ 134 kg (full stack)

• Warm-up 1: 20 reps @ ~50 kg

• Warm-up 2: 12 reps @ ~80 kg

• Warm-up 3: 8 reps @ ~100 kg

• Working Set 1: 20 reps @ 134 kg full stack

• Working Set 2: 20 reps @ 134 kg full stack



⸻



Cable Tricep Cross Extension – Work: 2 × 12–15 @ 50 kg

• Warm-up 1: 20 reps @ 25 kg

• Warm-up 2: 12 reps @ 35 kg

• Warm-up 3: 8 reps @ 45 kg

• Working Set 1: 12 reps @ 50 kg

• Working Set 2: 12 reps @ 50 kg



⸻



Incline Dumbbell Curl – Work: 2 × 12–15 @ 35 kg per hand

• Warm-up 1: 20 reps @ 15 kg

• Warm-up 2: 12 reps @ 25 kg

• Warm-up 3: 6 reps @ 30 kg

• Working Set 1: 12 reps @ 35 kg

• Working Set 2: 12 reps @ 35 kg

n’t believe the scale tonight! Non fasted 110.85 kilos

Is that 7kg down since you started
Killer team with @R. AP

 

[Ohdamn]

Is that 7kg down since you started
Killer team with @R. AP

Yes! 6-7 kg down, 4 weeks in, 8 weeks left

 

[Ohdamn]

You're as strong as a brick

Lean and big, very good size

Strong setup with heavy squats and presses showing solid progression. Keep the same load pattern next leg day and focus on a slower eccentric to protect the knees and deepen control.

Excellent work brother

Nice workout here

@LevButlerov Thanks bro! Will slow the eccentrics next leg day.


@NoahWixx Appreciate it brother


@25homes Cheers mate

 

[LevButlerov]

@LevButlerov Thanks bro! Will slow the eccentrics next leg day.

lets do it

 

[ballin2504]

Around 112 kg non fasted

Pull

A. Barbell Deadlift

• Warm-up: Bar ×10, 60 kg ×8, 100 kg ×5, 140 kg ×3, 180 kg ×2, 210 kg ×1

• Working: 2×5–8 @ 220 kg



B. Cable Pullover

• Warm-up: 50 kg ×15, 80 kg ×10

• Working: 2×12–15 @ 113 kg



C. Close-Grip Seated Row

• Warm-up: 80 kg ×12, 100 kg ×10

• Working: 2×12–15 @ 134 kg



D. Pec Deck Rear Delt Fly

• Warm-up: 30 kg ×15, 45 kg ×12

• Working: 2×12–15 @ 50–65 kg



E. Chest-Supported Wide-Grip Row

• Warm-up: 50 kg ×12, 70 kg ×10

• Working: 2×12–15 @ 100 kg

Video:220 kg deadlift second set a bit of a quad strain on the 7th rep so stopped

@Ohdamn that’s a killer deadlift video! You’re strong as hell

 

[Ohdamn]

Saturday check in

110 kgs fasted

Lower body

2 Working Sets (With Warm-Ups)



A. Seated Hip Adduction

• Warm-up 1: 20 reps @ ~40 kg

• Warm-up 2: 12–15 reps @ ~70 kg

• Working: 2 × 12 @ 100 kg (3-sec squeeze at peak)



B. Standing Calf Raise

• Warm-up 1: 20 reps (bodyweight only)

• Warm-up 2: 12–15 reps @ ~100 kg

• Working: 2 × 15-20 @ 300 kg(deep stretch, full ROM)



C. Seated Leg Extension

• Warm-up 1: 20 reps @ ~40 kg

• Warm-up 2: 12 reps @ ~70 kg

• Working: 2 × 12 @ 102.5 kg (2–3 sec eccentric, pause at lockout)



D. Hack Squat

• Warm-up 1: 15–20 reps (sled only)

• Warm-up 2: 8–10 reps @ ~150 kg

• Warm-up 3: 3–4 reps @ ~250 kg

• Working: 2 × 8 @ 300 kg (controlled depth, no bounce)



E. Standing Unilateral Leg Curl

• Warm-up 1: 15 reps @ ~25 kg

• Warm-up 2: 10 reps @ ~35 kg

• Working: 2 × 12 @ 45 kg per leg (slow eccentric, full squeeze)



F. Barbell Romanian Deadlift

• Warm-up 1: 15–20 reps @ 20 kg (bar)

• Warm-up 2: 10 reps @ 60 kg

• Warm-up 3: 3–5 reps @ 100–140 kg

• Working: 2 × 8–12 @ 220 kg (deep stretch, neutral spine)


Rest:

• Accessories: 45–60 sec

• Hack Squat & RDL: 90–150 sec

 

[Ohdamn]

Best video I could get

My phone is horrible, only works when it’s on charge and camera is smashed and my partner wasn’t here to film but basically I went nice and slow and stopping before over arching. I pointed my toes more forward as well which seemed to help

 

[LevButlerov]

Saturday check in

110 kgs fasted

Lower body

2 Working Sets (With Warm-Ups)



A. Seated Hip Adduction

• Warm-up 1: 20 reps @ ~40 kg

• Warm-up 2: 12–15 reps @ ~70 kg

• Working: 2 × 12 @ 100 kg (3-sec squeeze at peak)



B. Standing Calf Raise

• Warm-up 1: 20 reps (bodyweight only)

• Warm-up 2: 12–15 reps @ ~100 kg

• Working: 2 × 15-20 @ 300 kg(deep stretch, full ROM)



C. Seated Leg Extension

• Warm-up 1: 20 reps @ ~40 kg

• Warm-up 2: 12 reps @ ~70 kg

• Working: 2 × 12 @ 102.5 kg (2–3 sec eccentric, pause at lockout)



D. Hack Squat

• Warm-up 1: 15–20 reps (sled only)

• Warm-up 2: 8–10 reps @ ~150 kg

• Warm-up 3: 3–4 reps @ ~250 kg

• Working: 2 × 8 @ 300 kg (controlled depth, no bounce)



E. Standing Unilateral Leg Curl

• Warm-up 1: 15 reps @ ~25 kg

• Warm-up 2: 10 reps @ ~35 kg

• Working: 2 × 12 @ 45 kg per leg (slow eccentric, full squeeze)



F. Barbell Romanian Deadlift

• Warm-up 1: 15–20 reps @ 20 kg (bar)

• Warm-up 2: 10 reps @ 60 kg

• Warm-up 3: 3–5 reps @ 100–140 kg

• Working: 2 × 8–12 @ 220 kg (deep stretch, neutral spine)


Rest:

• Accessories: 45–60 sec

• Hack Squat & RDL: 90–150 sec

Best video I could get

My phone is horrible, only works when it’s on charge and camera is smashed and my partner wasn’t here to film but basically I went nice and slow and stopping before over arching. I pointed my toes more forward as well which seemed to help

Strong lower session, everything structured clean and the tempo work looks spot on. That 220 kg RDL is serious control, and the forward toe angle tweak was a smart move for balance.

Good to see the adductor and calf focus too, that’ll round out leg development fast. Keep filming when you can, even short clips help track form changes.

 

[Ohdamn]

Smashed my abs yesterday and did 45 min stationary bike at level 6, 85-100 rpm




Push Day — ~110 kg Non-Fasted


Prep & Warm-Up

• 5 min incline walk
• 2 × 20 band pull-aparts
• 2 × 15 external rotations
• 2 × 20 slow push-ups

Bench warm-up:

• 20 kg × 20 – blood moving
• 60 kg × 10 – pecs and tris online
• 100 kg × 8 – groove dialed
• 140 kg × 5 – tension building
• 160 kg × 3 – CNS switched on
• 185 kg × 2 – tried a primer… honestly just felt like wasted energy lol

Bench Press — Working Sets (4–5 min rest)

• 180 kg × 4 — (rest pause set for another rep) moved ok, but probably had more in me if I skipped that 185 set
• 140 kg × 15 — easy
• 160 kg × 12 — strength and speed locked in

Felt like I could have kept going all day with bench lol no fatigue.

• Plate-Loaded Chest Fly – 2 × 12–15 @ 100 kg
• Plate-Loaded Incline Press – 2 × 12–15 @ 120 kg
• Dumbbell Lateral Raise – 2 × 15 @ 20 kg per hand
• Plate-Loaded Seated Overhead Press – 2 × 8–12 @ 140 kg
• Straight-Bar Cable Tricep Pushdowns – 2 × 15 @ 100 kg

Finisher


70 push-ups to close it out, chest felt like it was going to explode.

Notes:


Strong session overall. Bench was solid, but that 185 × 2 primer just didn’t help the way I hoped.

Videos: a couple bench vids. 180 kilo bench and 140 kilo bench

 

[Ohdamn]

lets do it

Let’s go

@Ohdamn that’s a killer deadlift video! You’re strong as hell

Appreciate that bro

 

[LevButlerov]

Let’s go

To the top

 

[LevButlerov]

Smashed my abs yesterday and did 45 min stationary bike at level 6, 85-100 rpm




Push Day — ~110 kg Non-Fasted


Prep & Warm-Up

• 5 min incline walk
• 2 × 20 band pull-aparts
• 2 × 15 external rotations
• 2 × 20 slow push-ups

Bench warm-up:

• 20 kg × 20 – blood moving
• 60 kg × 10 – pecs and tris online
• 100 kg × 8 – groove dialed
• 140 kg × 5 – tension building
• 160 kg × 3 – CNS switched on
• 185 kg × 2 – tried a primer… honestly just felt like wasted energy lol

Bench Press — Working Sets (4–5 min rest)

• 180 kg × 4 — (rest pause set for another rep) moved ok, but probably had more in me if I skipped that 185 set
• 140 kg × 15 — easy
• 160 kg × 12 — strength and speed locked in

Felt like I could have kept going all day with bench lol no fatigue.

• Plate-Loaded Chest Fly – 2 × 12–15 @ 100 kg
• Plate-Loaded Incline Press – 2 × 12–15 @ 120 kg
• Dumbbell Lateral Raise – 2 × 15 @ 20 kg per hand
• Plate-Loaded Seated Overhead Press – 2 × 8–12 @ 140 kg
• Straight-Bar Cable Tricep Pushdowns – 2 × 15 @ 100 kg

Finisher


70 push-ups to close it out, chest felt like it was going to explode.

Notes:


Strong session overall. Bench was solid, but that 185 × 2 primer just didn’t help the way I hoped.

Videos: a couple bench vids. 180 kilo bench and 140 kilo bench

Bench looked strong, the 180 kg set x4 after that 185 damn impressive.
You’re right, skipping the 185 next time will save more for your top set, then you can push 5 reps next week easy.

heavy flys and overhead press, and the 70 push-ups at the end kept volume high, i bet big pump.

 

[R.AP]

Hey bro! Been so tied up with UGL and the NBA National Championships I haven't stopped into Evo too much!

@LevButlerov I'm swapping over to coaching full time soon and will have more love to spread! So limited on time atm

In any case, bro here has been KILLING it with his shred. Strength still maintaining too. Unreal lifts.

 

[LevButlerov]

Hey bro! Been so tied up with UGL and the NBA National Championships I haven't stopped into Evo too much!

@LevButlerov I'm swapping over to coaching full time soon and will have more love to spread! So limited on time atm

In any case, bro here has been KILLING it with his shred. Strength still maintaining too. Unreal lifts.

Did you watch the Mr. Olympia?
https://www.evolutionary.org/forums...ualification-rules-and-latest-updates.106213/

 

[Ohdamn]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

 

[Ohdamn]

@Anabolic Advancements @R. AP

can’t thank anabolic advancements enough for the sponsor ship absolutely the best, and coach for nutrition, workout, ped use guidance and advice when I need it!

Getting close to 109 kg non fasted

 

[Ohdamn]

Strong lower session, everything structured clean and the tempo work looks spot on. That 220 kg RDL is serious control, and the forward toe angle tweak was a smart move for balance.

Good to see the adductor and calf focus too, that’ll round out leg development fast. Keep filming when you can, even short clips help track form changes.

To the top

Bench looked strong, the 180 kg set x4 after that 185 damn impressive.
You’re right, skipping the 185 next time will save more for your top set, then you can push 5 reps next week easy.

heavy flys and overhead press, and the 70 push-ups at the end kept volume high, i bet big pump.

Hey bro! Been so tied up with UGL and the NBA National Championships I haven't stopped into Evo too much!

@LevButlerov I'm swapping over to coaching full time soon and will have more love to spread! So limited on time atm

In any case, bro here has been KILLING it with his shred. Strength still maintaining too. Unreal lifts.

Thanks legends!! Appreciate it!!

 

[Ohdamn]

10 rep pull up bw even tho I lost grip on rep 3 and had to fix my self up. I usually can get a decent 12 reps with bw

 

[Ohdamn]

Noticed this inner pec line/ chest split last night

110.35 kg non fasted

 

[LevButlerov]

10 rep pull up bw even tho I lost grip on rep 3 and had to fix my self up. I usually can get a decent 12 reps with bw

Noticed this inner pec line/ chest split last night

110.35 kg non fasted

Big lifts and your chest looks amazing thick @Ohdamn

 

[LevButlerov]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

Strong pulls and smart to keep 220 kg for 2x5 while feeling fresh. Next deadlift day go for 225 kg for 2x5 or hold 220 and push 6 reps to build volume.

Back work balance is spot on so keep rows at 134 kg for 2x15 and progress the wide grip row to 115 kg next week. Weighted pull ups at 10 kg for 2x8 are perfect for lat density.

 

[Mobster]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

Great work on deadlifts

 

[stevesmi]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

@Ohdamn thanks for taking the time to post up this workout. Nice job posting up the video on the deadlifts as well. Definitely take it seriously next time let's see what you can do.

 

[Ulter]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

this is a good one. the rows and pullovers compliment well. I like how you start out with some deadlifting as well. @Ohdamn

 

[2Thick]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

It's been proven that deadlifts are very effective. @Ohdamn Literally even if you do just one rep. They really do work out your entire body.

 

[ceo]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

@Ohdamn bros all in with this one. i like the close grip seated rows. that is looking good if you ask me

 

[ROIDDERS]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

i like the pec deck. its a good workout. and the close grip seated rows are also cool @Ohdamn

 

[RoySimpson]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

@Ohdamn shifting some serious weight bro!

 

[Ohdamn]

Big lifts and your chest looks amazing thick @Ohdamn

Strong pulls and smart to keep 220 kg for 2x5 while feeling fresh. Next deadlift day go for 225 kg for 2x5 or hold 220 and push 6 reps to build volume.

Back work balance is spot on so keep rows at 134 kg for 2x15 and progress the wide grip row to 115 kg next week. Weighted pull ups at 10 kg for 2x8 are perfect for lat density.

Great work on deadlifts

@Ohdamn thanks for taking the time to post up this workout. Nice job posting up the video on the deadlifts as well. Definitely take it seriously next time let's see what you can do.

this is a good one. the rows and pullovers compliment well. I like how you start out with some deadlifting as well. @Ohdamn

It's been proven that deadlifts are very effective. @Ohdamn Literally even if you do just one rep. They really do work out your entire body.

@Ohdamn bros all in with this one. i like the close grip seated rows. that is looking good if you ask me

i like the pec deck. its a good workout. and the close grip seated rows are also cool @Ohdamn

@Ohdamn shifting some serious weight bro!

@LevButlerov @Mobster @stevesmi @Ulter @2Thick @ceo @ROIDDERS @RoySimpson


Thanks for all the feedback! seriously appreciate it. Plan is:

• Deadlift: aiming for 225 kg × 2×5 next round, or holding 220 kg and pushing 6 reps.
• Rows at 134 kg × 2×20, wide-grip row goes to 115 kg next week.
• Pull-ups +10 kg × 2×8 stay in.

And yep, next deadlift session I’ll tighten the setup and take it as serious as a comp attempt.

 

[Ohdamn]

109.80 kg non fasted


Leg Day

• Barbell Back Squat – 2 × 5 @ 200 kg 1x20 @ 140 kg

• Seated Leg Extension – 2 × 12 @ 100 kg

• Incline 45° Leg Press – 2 × 15 @ 500 kg

• Standing Unilateral Leg Curl – 2 × 12–15 @ 30 kg per leg

• Seated Leg Curl – 2 × 12–15 @ 80 kg

• Seated Calf Raise – 3 × 12 @ 100 kg

Photo: non fasted weight
Video: squat

 

[LevButlerov]

@LevButlerov @Mobster @stevesmi @Ulter @2Thick @ceo @ROIDDERS @RoySimpson


Thanks for all the feedback! seriously appreciate it. Plan is:

• Deadlift: aiming for 225 kg × 2×5 next round, or holding 220 kg and pushing 6 reps.
• Rows at 134 kg × 2×20, wide-grip row goes to 115 kg next week.
• Pull-ups +10 kg × 2×8 stay in.

And yep, next deadlift session I’ll tighten the setup and take it as serious as a comp attempt.

That's a good plan hardcore

109.80 kg non fasted


Leg Day

• Barbell Back Squat – 2 × 5 @ 200 kg 1x20 @ 140 kg

• Seated Leg Extension – 2 × 12 @ 100 kg

• Incline 45° Leg Press – 2 × 15 @ 500 kg

• Standing Unilateral Leg Curl – 2 × 12–15 @ 30 kg per leg

• Seated Leg Curl – 2 × 12–15 @ 80 kg

• Seated Calf Raise – 3 × 12 @ 100 kg

Photo: non fasted weight
Video: squat

Good leg day. The 200 kg squats for 5s are strong work and finishing with a 140 kg set of 20 keeps endurance high without losing strength.

 

[Ohdamn]

Sponsored by @Anabolic Advancements

Non fasted weight holding steady around 109.80-110 kg

Upper workout today


A. Barbell Bench Press

• Warm-ups: 60 kg × 12, 100 kg × 8, 140 kg × 5

• 2 × 12-10 @ 160 kg

1x30 120 kgs (keeping tension on chest, mostly not locking out)



Had to wait for chest fly machine so did

12 reps bw pull ups



B. Machine Chest Fly

• 2 × 12 @ 120 kg



C. Plate-Loaded Incline Press

• 2 × 12 @ 140 kg



D. Cable Pullover

• 2 × 12 @ 100 kgs



E. Close-Grip Seated Row

• 2 × 20 @ 134 kg



F. Cable Tricep Cross Extension

• 2 × 12 @ 45 kgs



G. Incline Dumbbell Curl

• 2 × 12 @ 30 kg per hand



Finished with push ups and pull ups to failure

 

[LevButlerov]

Sponsored by @Anabolic Advancements

Non fasted weight holding steady around 109.80-110 kg

Upper workout today


A. Barbell Bench Press

• Warm-ups: 60 kg × 12, 100 kg × 8, 140 kg × 5

• 2 × 12-10 @ 160 kg

1x30 120 kgs (keeping tension on chest, mostly not locking out)



Had to wait for chest fly machine so did

12 reps bw pull ups



B. Machine Chest Fly

• 2 × 12 @ 120 kg



C. Plate-Loaded Incline Press

• 2 × 12 @ 140 kg



D. Cable Pullover

• 2 × 12 @ 100 kgs



E. Close-Grip Seated Row

• 2 × 20 @ 134 kg



F. Cable Tricep Cross Extension

• 2 × 12 @ 45 kgs



G. Incline Dumbbell Curl

• 2 × 12 @ 30 kg per hand



Finished with push ups and pull ups to failure

Good upper day. The 160 kg bench for 10s and 140 kg incline press keep the pressing strength high, and finishing with pull ups to failure rounds out balance across the session.

Weight holding around 110 kg looks solid, you’re staying full while keeping tension on the chest with that 120 kg burnout set.

 

[Mobster]

Nice work on the bench

 

[stevesmi]

Sponsored by @Anabolic Advancements

Non fasted weight holding steady around 109.80-110 kg

Upper workout today


A. Barbell Bench Press

• Warm-ups: 60 kg × 12, 100 kg × 8, 140 kg × 5

• 2 × 12-10 @ 160 kg

1x30 120 kgs (keeping tension on chest, mostly not locking out)



Had to wait for chest fly machine so did

12 reps bw pull ups



B. Machine Chest Fly

• 2 × 12 @ 120 kg



C. Plate-Loaded Incline Press

• 2 × 12 @ 140 kg



D. Cable Pullover

• 2 × 12 @ 100 kgs



E. Close-Grip Seated Row

• 2 × 20 @ 134 kg



F. Cable Tricep Cross Extension

• 2 × 12 @ 45 kgs



G. Incline Dumbbell Curl

• 2 × 12 @ 30 kg per hand



Finished with push ups and pull ups to failure

@Ohdamn barbell bench press is awesome. can really do a lot with that. no need to make it fancy is what people don't understand

 

[ceo]

Sponsored by @Anabolic Advancements

Non fasted weight holding steady around 109.80-110 kg

Upper workout today


A. Barbell Bench Press

• Warm-ups: 60 kg × 12, 100 kg × 8, 140 kg × 5

• 2 × 12-10 @ 160 kg

1x30 120 kgs (keeping tension on chest, mostly not locking out)



Had to wait for chest fly machine so did

12 reps bw pull ups



B. Machine Chest Fly

• 2 × 12 @ 120 kg



C. Plate-Loaded Incline Press

• 2 × 12 @ 140 kg



D. Cable Pullover

• 2 × 12 @ 100 kgs



E. Close-Grip Seated Row

• 2 × 20 @ 134 kg



F. Cable Tricep Cross Extension

• 2 × 12 @ 45 kgs



G. Incline Dumbbell Curl

• 2 × 12 @ 30 kg per hand



Finished with push ups and pull ups to failure

bros close-grip seated rows are looking good. and the incline dumbbell curls also sharp. i love the cable tricep cross extension @Ohdamn

 

[Tiger Salman Khan]

Barbell Deadlift

• 60 kg × 10
• 140 kg × 6
• 180 kg × 3
• 2 × 5 @ 220 kg (took it easy, felt great, no quad issues )

Weighted Pull-Ups

• BW × 10
• BW × 5
• 2 × 8 @ 10 kg

Cable Pullover

• 25 kg × 15
• 2 × 15 @ 75 kg

Close-Grip Seated Row

• 50 kg × 12
• 2 × 15-20 @ 134 kg

Pec Deck Rear Delt Fly

• Light × 15
• 2 × 12–15 @ 25–32 kg

Chest-Supported Wide-Grip Row

• 60 kg × 10
• 2 × 10–12 @ 110 kg

Video: deadlift, second set. having fun with it, next deadlift day, more reps or higher weight for 5.

@Ohdamn training looks on point.........

 

[ROIDDERS]

Sponsored by @Anabolic Advancements

Non fasted weight holding steady around 109.80-110 kg

Upper workout today


A. Barbell Bench Press

• Warm-ups: 60 kg × 12, 100 kg × 8, 140 kg × 5

• 2 × 12-10 @ 160 kg

1x30 120 kgs (keeping tension on chest, mostly not locking out)



Had to wait for chest fly machine so did

12 reps bw pull ups



B. Machine Chest Fly

• 2 × 12 @ 120 kg



C. Plate-Loaded Incline Press

• 2 × 12 @ 140 kg



D. Cable Pullover

• 2 × 12 @ 100 kgs



E. Close-Grip Seated Row

• 2 × 20 @ 134 kg



F. Cable Tricep Cross Extension

• 2 × 12 @ 45 kgs



G. Incline Dumbbell Curl

• 2 × 12 @ 30 kg per hand



Finished with push ups and pull ups to failure

@Ohdamn I like how you structure these workouts. Going through letter A all the way to letter G. And I love how you finished up with push ups and pull ups to failure.

 

[Ohdamn]

Good upper day. The 160 kg bench for 10s and 140 kg incline press keep the pressing strength high, and finishing with pull ups to failure rounds out balance across the session.

Weight holding around 110 kg looks solid, you’re staying full while keeping tension on the chest with that 120 kg burnout set.

Nice work on the bench

@Ohdamn barbell bench press is awesome. can really do a lot with that. no need to make it fancy is what people don't understand

bros close-grip seated rows are looking good. and the incline dumbbell curls also sharp. i love the cable tricep cross extension @Ohdamn

@Ohdamn training looks on point.........

@Ohdamn I like how you structure these workouts. Going through letter A all the way to letter G. And I love how you finished up with push ups and pull ups to failure.

Thanks for all the feedback, legends


Bench is feeling strong, that 160 kg set is moving well and the 120 kg burnout keeps the chest lit without overdoing it. Rows, curls, and those push-up/pull-up finishers are hitting just right!

 

[Ohdamn]

@R. AP @Anabolic Advancements



Saturday Check-In



Starting point was 116 kg, and I’m sitting at 108.65 kg now, 7.35 kg down in 5 weeks. The best part is it hasn’t even felt like a cut. I’m eating well, energy’s steady, and strength’s still there.



The plan’s simple: keep coasting down toward that 100 kg range while holding on to as much muscle as possible.



Photo:

 

[2Thick]

Sponsored by @Anabolic Advancements

Non fasted weight holding steady around 109.80-110 kg

Upper workout today


A. Barbell Bench Press

• Warm-ups: 60 kg × 12, 100 kg × 8, 140 kg × 5

• 2 × 12-10 @ 160 kg

1x30 120 kgs (keeping tension on chest, mostly not locking out)



Had to wait for chest fly machine so did

12 reps bw pull ups



B. Machine Chest Fly

• 2 × 12 @ 120 kg



C. Plate-Loaded Incline Press

• 2 × 12 @ 140 kg



D. Cable Pullover

• 2 × 12 @ 100 kgs



E. Close-Grip Seated Row

• 2 × 20 @ 134 kg



F. Cable Tricep Cross Extension

• 2 × 12 @ 45 kgs



G. Incline Dumbbell Curl

• 2 × 12 @ 30 kg per hand



Finished with push ups and pull ups to failure

You are doing a great job on this. The cable pullovers and the close grip seated row are really good. They really work your back.@Ohdamn

 

[LevButlerov]

Thanks for all the feedback, legends


Bench is feeling strong, that 160 kg set is moving well and the 120 kg burnout keeps the chest lit without overdoing it. Rows, curls, and those push-up/pull-up finishers are hitting just right!

120kgs burnout is a win

 

[LevButlerov]

@R. AP @Anabolic Advancements



Saturday Check-In



Starting point was 116 kg, and I’m sitting at 108.65 kg now, 7.35 kg down in 5 weeks. The best part is it hasn’t even felt like a cut. I’m eating well, energy’s steady, and strength’s still there.



The plan’s simple: keep coasting down toward that 100 kg range while holding on to as much muscle as possible.



Photo:

abs coming in, you look amazing

 

[Anabolic Advancements]

@R. AP @Anabolic Advancements



Saturday Check-In



Starting point was 116 kg, and I’m sitting at 108.65 kg now, 7.35 kg down in 5 weeks. The best part is it hasn’t even felt like a cut. I’m eating well, energy’s steady, and strength’s still there.



The plan’s simple: keep coasting down toward that 100 kg range while holding on to as much muscle as possible.



Photo:

Dialled in

 

[Ohdamn]

Lower body

Seated Hip Adduction – 2 × 12–15 @ 100

Standing Calf Raise – 2 × 15–20 @ 300 kg

Seated Leg Extension – 2 × 12 @ 100 kg

Hack Squat – 2 × 12 @ 300 kg

Standing Unilateral Leg Curl – 2 × 12 @ 45 kg per leg

Barbell Romanian Deadlift – 2 × 8 @ 220 kg

Finished with 2x 3 minute planks

Video: second set rdl, hamstrings were screaming! lost count but wish I pushed out another rep.

 

[LevButlerov]

Lower body

Seated Hip Adduction – 2 × 12–15 @ 100

Standing Calf Raise – 2 × 15–20 @ 300 kg

Seated Leg Extension – 2 × 12 @ 100 kg

Hack Squat – 2 × 12 @ 300 kg

Standing Unilateral Leg Curl – 2 × 12 @ 45 kg per leg

Barbell Romanian Deadlift – 2 × 8 @ 220 kg

Finished with 2x 3 minute planks

Video: second set rdl, hamstrings were screaming! lost count but wish I pushed out another rep.

Video is impressive, you have some strong size there on the lift
Power training, high volume!

 

[RoidRage69]

Lower body

Seated Hip Adduction – 2 × 12–15 @ 100

Standing Calf Raise – 2 × 15–20 @ 300 kg

Seated Leg Extension – 2 × 12 @ 100 kg

Hack Squat – 2 × 12 @ 300 kg

Standing Unilateral Leg Curl – 2 × 12 @ 45 kg per leg

Barbell Romanian Deadlift – 2 × 8 @ 220 kg

Finished with 2x 3 minute planks

Video: second set rdl, hamstrings were screaming! lost count but wish I pushed out another rep.

Don't be afraid to touch the ground on RDL. A light touch is ok. This way you will program yourself to get correct rom.

 

[RoySimpson]

Sponsored by @Anabolic Advancements

Non fasted weight holding steady around 109.80-110 kg

Upper workout today


A. Barbell Bench Press

• Warm-ups: 60 kg × 12, 100 kg × 8, 140 kg × 5

• 2 × 12-10 @ 160 kg

1x30 120 kgs (keeping tension on chest, mostly not locking out)



Had to wait for chest fly machine so did

12 reps bw pull ups



B. Machine Chest Fly

• 2 × 12 @ 120 kg



C. Plate-Loaded Incline Press

• 2 × 12 @ 140 kg



D. Cable Pullover

• 2 × 12 @ 100 kgs



E. Close-Grip Seated Row

• 2 × 20 @ 134 kg



F. Cable Tricep Cross Extension

• 2 × 12 @ 45 kgs



G. Incline Dumbbell Curl

• 2 × 12 @ 30 kg per hand



Finished with push ups and pull ups to failure

@Ohdamn solid work right here bro!

 

[Ohdamn]

You are doing a great job on this. The cable pullovers and the close grip seated row are really good. They really work your back.@Ohdamn

120kgs burnout is a win

abs coming in, you look amazing

Dialled in

Video is impressive, you have some strong size there on the lift
Power training, high volume!

Don't be afraid to touch the ground on RDL. A light touch is ok. This way you will program yourself to get correct rom.

Great advice!! Thank you!!!

@Ohdamn solid work right here bro!

Appreciate all the feedback, legends


Been pushing the volume and power work hard lately and it’s starting to show, abs are carving in while the size is still holding strong.

Taking the note on RDL depth to I’ll start working in that light ground touch to dial the ROM in even tighter. The goal now is just to keep tightening things up week by week and see how much sharper i can get





Thanks again for the support, means a lot

 

[Ohdamn]

Snapped a couple shots yesterday just to see where I’m sitting right now. First one was in a 2XL shirt, tight across the arms and chest, but loose around the waist. I even had to buy a belt for the pants because they were sliding down. Not exactly the worst problem to have

The second pic was a quick ab check last night. Sitting at around 109 kg non-fasted. Feeling better and better every day

 

[LevButlerov]

Snapped a couple shots yesterday just to see where I’m sitting right now. First one was in a 2XL shirt, tight across the arms and chest, but loose around the waist. I even had to buy a belt for the pants because they were sliding down. Not exactly the worst problem to have

The second pic was a quick ab check last night. Sitting at around 109 kg non-fasted. Feeling better and better every day

Lean and strong

 

[Ohdamn]

Great workout except having to do the deadlifts last.

109 kg non fasted.

Pull

Warm up

15xbw

10x10 kilos

Weighted Pull-Ups – 2 × 6–10

+20 kg



Cable Pullover – 2 × 12

100 kgs



Close-Grip Seated Row – 2 × 15 -20

134 kg



Pec Deck Rear Delt Fly – 2 × 15

120 kg



Chest-Supported Wide-Grip Row – 2 × 10

120 kg



Barbell Deadlift – 2 × 5–8

Warm-up: 60 kg × 8, 100 kg × 5, 140 kg × 3, 180 kg × 1, 210 kg × 1

Set 1: 240 kg × 5

Set 2: 240 kg x 5

Finished with more pull ups

Videos: deadlift and weighted pull ups

 

[LevButlerov]

Great workout except having to do the deadlifts last.

109 kg non fasted.

Pull

Warm up

15xbw

10x10 kilos

Weighted Pull-Ups – 2 × 6–10

+20 kg



Cable Pullover – 2 × 12

100 kgs



Close-Grip Seated Row – 2 × 15 -20

134 kg



Pec Deck Rear Delt Fly – 2 × 15

120 kg



Chest-Supported Wide-Grip Row – 2 × 10

120 kg



Barbell Deadlift – 2 × 5–8

Warm-up: 60 kg × 8, 100 kg × 5, 140 kg × 3, 180 kg × 1, 210 kg × 1

Set 1: 240 kg × 5

Set 2: 240 kg x 5

Finished with more pull ups

Videos: deadlift and weighted pull ups

Strong day logged. Pull work looked huge with 240 kg deadlifts after full back volume legit endurance!

Weighted pullups and heavy rows both tight, growing at 109

 

[Ohdamn]

Lean and strong

Strong day logged. Pull work looked huge with 240 kg deadlifts after full back volume legit endurance!

Weighted pullups and heavy rows both tight, growing at 109

Appreciate it, @LevButlerov ! Still pushing for tighter form and more volume while staying lean.

 

[Ohdamn]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

 

[LevButlerov]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

Big squat day, you do a lot of squat volume impressive!

Leg press and curls stacked heavy too, that 100 kg seated curl scream means real work done.

 

[Mobster]

Nicer work on the squats

 

[Ulter]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

nice job on the seated calf raises. it is looking good. the seated leg curls are also strong @Ohdamn

 

[ceo]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

bros nice solid iron training. Looking really good on the incline. @Ohdamn And also I like how you post up your warm ups.

 

[stevesmi]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

@Ohdamn 200kgs is very impressive man. that is the way to do it. thanks for posting this awesome update

 

[2Thick]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

@Ohdamn good work on the incline 45 degree leg press. that is a good one. I like how you're hitting two sets per exercise keeping it fast and swift.

 

[ROIDDERS]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

You're squatting some big weights in that video. Thanks for taking the time to post it. Very motivational especially since I'm going to be hitting a nice squat workout today myself. @Ohdamn

 

[Ohdamn]

Rest Day (108 kg, non-fasted)


Snapped a quick physique shot today sitting around 108 kg, non-fasted.


Stocked up on the essentials: chicken, eggs, potatoes, greens etc


Also great news

Upping the nightly HGH from 2 IU → 4 IU thanks to @StoryOfTheProphet





No lifts today, just food, rest, and recovery

Photos: pose, stocking up and a very generous package from @StoryOfTheProphet

 

[Allupfromhere]

Fat is peeling off brother fuck still shocks me every update showing your bench numbers haha what an animal

 

[LevButlerov]

Rest Day (108 kg, non-fasted)


Snapped a quick physique shot today sitting around 108 kg, non-fasted.


Stocked up on the essentials: chicken, eggs, potatoes, greens etc


Also great news

Upping the nightly HGH from 2 IU → 4 IU thanks to @StoryOfTheProphet





No lifts today, just food, rest, and recovery

Photos: pose, stocking up and a very generous package from @StoryOfTheProphet

Nice touchdowns from @StoryOfTheProphet looks good!

 

[Ohdamn]

Fat is peeling off brother fuck still shocks me every update showing your bench numbers haha what an animal

Thanks brother! I try I plan to do a peaking program after this cut

Nice touchdowns from @StoryOfTheProphet looks good!

I agree!

 

[LevButlerov]

I agree!

you're killing it @Ohdamn

 

[Ohdamn]

107ish kilos non fasted


Upper

Flat Barbell Bench Press – 2 sets × 10 reps @ 160 kg 1 set 140 kgs 15 reps



Pec deck Fly – 2 sets × 12–15 reps @ 120 kg total



Plate Loaded Incline Press – 2 sets × 12 reps @ 120 kg total



Cable Pullover – 2 sets × 12–15 reps @ 100 kg



Bw pull ups to failure



Close-Grip Seated Row – 2 sets × 15–20 reps @ 134 kg



Cable Tricep Cross Extension – 2 sets × 12 reps @ 45 kg



Incline Dumbbell Curl – 2 sets × 12–15 reps @ 25 kg each arm



Dumbbell Lateral Raise (for the pump)– 3 sets × 15–20 reps @ 15 kg each arm

Video: 160 kilo bench for 10(not the best angle)

 

[LevButlerov]

107ish kilos non fasted


Upper

Flat Barbell Bench Press – 2 sets × 10 reps @ 160 kg 1 set 140 kgs 15 reps



Pec deck Fly – 2 sets × 12–15 reps @ 120 kg total



Plate Loaded Incline Press – 2 sets × 12 reps @ 120 kg total



Cable Pullover – 2 sets × 12–15 reps @ 100 kg



Bw pull ups to failure



Close-Grip Seated Row – 2 sets × 15–20 reps @ 134 kg



Cable Tricep Cross Extension – 2 sets × 12 reps @ 45 kg



Incline Dumbbell Curl – 2 sets × 12–15 reps @ 25 kg each arm



Dumbbell Lateral Raise (for the pump)– 3 sets × 15–20 reps @ 15 kg each arm

Video: 160 kilo bench for 10(not the best angle)

Big session. 160 kg bench for 10 is real power!

Lateral raises for pump finish it perfect, that’s upper work done clean at 107 kg.

 

[Allupfromhere]

107ish kilos non fasted


Upper

Flat Barbell Bench Press – 2 sets × 10 reps @ 160 kg 1 set 140 kgs 15 reps



Pec deck Fly – 2 sets × 12–15 reps @ 120 kg total



Plate Loaded Incline Press – 2 sets × 12 reps @ 120 kg total



Cable Pullover – 2 sets × 12–15 reps @ 100 kg



Bw pull ups to failure



Close-Grip Seated Row – 2 sets × 15–20 reps @ 134 kg



Cable Tricep Cross Extension – 2 sets × 12 reps @ 45 kg



Incline Dumbbell Curl – 2 sets × 12–15 reps @ 25 kg each arm



Dumbbell Lateral Raise (for the pump)– 3 sets × 15–20 reps @ 15 kg each arm

Video: 160 kilo bench for 10(not the best angle)

One huge session after another, keep them rolling big man your momentum is on fire right now, gonna be shredded beast come the end of this cut

 

[ballin2504]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

@Ohdamn yes sir!!! Love to see a big squat day like this brother!!!

 

[Tiger Salman Khan]

Sponsored by @Anabolic Advancements


Non fasted bw 107.55 kg

Legs

Barbell Back Squat

Warm-up: 20×15, 60×10, 100×8, 140×5, 180×3, 210×1

1x3 220 kg

2 sets × 5 reps @ 200 kg

1 set x 15 140 kgs



Seated Leg Extension

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 102.5 kg



Incline 45° Leg Press

Warm-up: 180×15, 300×10, 400×8, 460×5

2 sets × 12–15 reps @ ≈ 500 kg



Standing Unilateral Leg Curl

Warm-up: 1×15 each leg light

2 sets × 12 reps @ 40 kg each leg



Seated Leg Curl

Warm-up: 1×20 light, 1×12 moderate

2 sets × 12 reps @ 100 kg(I was screaming lol)



Seated Calf Raise

Warm-up: 1×20 bodyweight, 1×15 moderate

2 sets × 12 reps @ 130 kg

Video:squat 200 kgs
Photo:non fasted weight.

@Ohdamn training is on point....legit work.......

 

[Ohdamn]

Saturday check in

Fasted weight today: 105.45 kgs

Photos: relaxed back, not sure how many abs I’m seeing there lol, and pants are way looser!

 

[Ohdamn]

Lower workout

Exercise | Sets | Reps | Weight


Seated Hip Adduction | 2 | 12 | 100 kg


Standing Calf Raise | 2 | 15 | 300 kg


Seated Leg Extension | 2 | 12 | 102.5 kg


Hack Squat | 2 | 8–12 | 300 kg


Standing Unilateral Leg Curl | 2 | 12–15 / leg | 45 kg


Barbell Romanian Deadlift | 1 | 8 | 220 kg 1x12 180 kgs

Plus some calisthenics stuff

Photo: 6 weeks left of cut

 

[LevButlerov]

Saturday check in

Fasted weight today: 105.45 kgs

Photos: relaxed back, not sure how many abs I’m seeing there lol, and pants are way looser!

Lower workout

Exercise | Sets | Reps | Weight


Seated Hip Adduction | 2 | 12 | 100 kg


Standing Calf Raise | 2 | 15 | 300 kg


Seated Leg Extension | 2 | 12 | 102.5 kg


Hack Squat | 2 | 8–12 | 300 kg


Standing Unilateral Leg Curl | 2 | 12–15 / leg | 45 kg


Barbell Romanian Deadlift | 1 | 8 | 220 kg 1x12 180 kgs

Plus some calisthenics stuff

Photo: 6 weeks left of cut

Big and thick the training is hardcore! 6 weeks left yes

 

[Ohdamn]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet for hgh

Coached by @R. AP
Coach is amazing! plan’s balanced, results steady. Clear guidance, no wasted talk. Knows exactly how to push without burning out.



Non fasted weight around 105 kgs

Push


Barbell Bench Press

Set 1 – 5 reps @ 180 kg

Set 2 – 5 reps @ 180 kg

Tried 190 kgs got 2 reps then a third one with help

140 kg to failure


Plate-Loaded Chest Fly

Set 1 – 12–15 reps @ 120 kg

Set 2 – 12-15 reps @ 120 kg


Smith Machine Incline Press(plate loaded incline press was being used)

Set 1 – 12–15 reps @ 150 kgs

Set 2 – 10–12 reps @ 150 kgs


Dumbbell Lateral Raise

Set 1 – 15 reps @ 20 kg each

Set 2 – 12 reps @ 25 kg each


Plate loaded Seated Overhead Press

Set 1 – 8 reps @ 140 kg

Set 2 – 8 reps @ 140 kg

Straight bar cable tricep pushdown

Full stack to failure

Pull ups and push ups to failure

Video:5 reps of 180 kg bench