Approved Log Growth Phase - Testosterone, Equipoise, Anavar Cycle Journal

[Tomza]

New Growth Phase Begins


Wrapping up the cut and moving into a fresh growth phase. Excited to start pushing food back up and build on the foundation from the last block.


Cycle will be staying the same for now just without the clen, Reta and SLU — plan is to slowly titrate up as the body adjusts and appetite improves.


Will be logging training, nutrition, and progress here as always. Time to grow.

 

[Tomza]

Update Time

Small update as I push deeper into this next growth phase


Calories have now been bumped up to 3500 to really drive progress and keep recovery on point.


Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily

Macros:

• Protein: 238g
• Carbs: 488g
• Fat: 55g

Current Cycle

• Test E – 400mg weekly
• EQ – 200mg weekly
• Anavar – 20mg daily
• Reta – 1000mg twice a week (for now)

Cardio & Activity

• 15 mins on the seated bike (130–140bpm avg) — only on upper body days now
• Minimum 9,000 steps daily

Feeling ready to push things along now and let this next phase do its thing

 

[s.gentz]

Update Time

Small update as I push deeper into this next growth phase


Calories have now been bumped up to 3500 to really drive progress and keep recovery on point.


Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily

Macros:

• Protein: 238g
• Carbs: 488g
• Fat: 55g

Current Cycle

• Test E – 400mg weekly
• EQ – 200mg weekly
• Anavar – 20mg daily
• Reta – 1000mg twice a week (for now)

Cardio & Activity

• 15 mins on the seated bike (130–140bpm avg) — only on upper body days now
• Minimum 9,000 steps daily

Feeling ready to push things along now and let this next phase do its thing

Great start to you log @Tomza!!

 

[Tomza]

Great start to you log @Tomza!!

Thanks for tuning in legend

 

[jerseyshoremuscles]

Test, eq and anavar is an excellent cycle

 

[Tomza]

Also shoutout to @Sassy's Pharmaceuticals & @Sassy Rep for sponsoring this growth phase, ive just finished off the cut strong using their products and couldn’t rate them any higher

 

[Sassy Rep]

New Growth Phase Begins


Wrapping up the cut and moving into a fresh growth phase. Excited to start pushing food back up and build on the foundation from the last block.


Cycle will be staying the same for now just without the clen, Reta and SLU — plan is to slowly titrate up as the body adjusts and appetite improves.


Will be logging training, nutrition, and progress here as always. Time to grow.

Update Time

Small update as I push deeper into this next growth phase


Calories have now been bumped up to 3500 to really drive progress and keep recovery on point.


Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily

Macros:

• Protein: 238g
• Carbs: 488g
• Fat: 55g

Current Cycle

• Test E – 400mg weekly
• EQ – 200mg weekly
• Anavar – 20mg daily
• Reta – 1000mg twice a week (for now)

Cardio & Activity

• 15 mins on the seated bike (130–140bpm avg) — only on upper body days now
• Minimum 9,000 steps daily

Feeling ready to push things along now and let this next phase do its thing

New log boom. Let's get it!!! Here we go.

 

[Zoooo]

1000mg of reta think you mean 1mg haha

 

[LevButlerov]

New Growth Phase Begins


Wrapping up the cut and moving into a fresh growth phase. Excited to start pushing food back up and build on the foundation from the last block.


Cycle will be staying the same for now just without the clen, Reta and SLU — plan is to slowly titrate up as the body adjusts and appetite improves.


Will be logging training, nutrition, and progress here as always. Time to grow.

Update Time

Small update as I push deeper into this next growth phase


Calories have now been bumped up to 3500 to really drive progress and keep recovery on point.


Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily

Macros:

• Protein: 238g
• Carbs: 488g
• Fat: 55g

Current Cycle

• Test E – 400mg weekly
• EQ – 200mg weekly
• Anavar – 20mg daily
• Reta – 1000mg twice a week (for now)

Cardio & Activity

• 15 mins on the seated bike (130–140bpm avg) — only on upper body days now
• Minimum 9,000 steps daily

Feeling ready to push things along now and let this next phase do its thing

Thanks for the new Log @Tomza loved your last one, the EVO family has your back.
Training should lean heavy on compounds with consistent load jumps. Run a push pull legs split and anchor each with a top set at 6–8 reps followed by 2 back offs at −10% load for 8–10 reps.
Diet is well structured for a 3500 kcal phase at 238 g protein, 480–500 g carbs, and fats mid 50s. Push carb timing around sessions and bump rice by 25–30 g if scale weight flatlines for 10–14 days.
Retatrutide 1000mgs? you sure? do NOT take 1000mgs of reta, or do you mean mcg?

Reta – 1000mg twice a week (for now)

 

[Tomza]

Thanks for the new Log @Tomza loved your last one, the EVO family has your back.
Training should lean heavy on compounds with consistent load jumps. Run a push pull legs split and anchor each with a top set at 6–8 reps followed by 2 back offs at −10% load for 8–10 reps.
Diet is well structured for a 3500 kcal phase at 238 g protein, 480–500 g carbs, and fats mid 50s. Push carb timing around sessions and bump rice by 25–30 g if scale weight flatlines for 10–14 days.
Retatrutide 1000mgs? you sure? do NOT take 1000mgs of reta, or do you mean mcg?

Thanks mate, and yes that was a typo can confirm I meant mcg

 

[LevButlerov]

Thanks mate, and yes that was a typo can confirm I meant mcg

mcg will work

 

[stevesmi]

Update Time

Small update as I push deeper into this next growth phase


Calories have now been bumped up to 3500 to really drive progress and keep recovery on point.


Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily

Macros:

• Protein: 238g
• Carbs: 488g
• Fat: 55g

Current Cycle

• Test E – 400mg weekly
• EQ – 200mg weekly
• Anavar – 20mg daily
• Reta – 1000mg twice a week (for now)

Cardio & Activity

• 15 mins on the seated bike (130–140bpm avg) — only on upper body days now
• Minimum 9,000 steps daily

Feeling ready to push things along now and let this next phase do its thing

@Tomza how are you doing with the beans ? i know some people have issues digesting them. you taking any enzymes?

 

[Tomza]

@Tomza how are you doing with the beans ? i know some people have issues digesting them. you taking any enzymes?

No issues at all, I haven’t had to implement any enzymes yet. Everything in this diet seems to work well for me in regard to digestion and energy

 

[stevesmi]

No issues at all, I haven’t had to implement any enzymes yet. Everything in this diet seems to work well for me in regard to digestion and energy

that is good cause beans are one of the best things

 

[Tomza]

that is good cause beans are one of the best things

Definitely agree with you, I struggled a lot with implementing vegetables and fruits when I was doing things on my own, but I’ve really noticed the difference in how I feel in doing so for sure

 

[Tomza]

Today’s Session


Back, biceps, shoulders — and finished off with some calves.


Wrapped it up with 15 minutes on the seated bike, averaging 137 BPM.


Didn’t grab a pump photo today, but the glycogen stores are definitely filling back out — feeling and looking much fuller overall

 

[stevesmi]

Definitely agree with you, I struggled a lot with implementing vegetables and fruits when I was doing things on my own, but I’ve really noticed the difference in how I feel in doing so for sure

i could argue that our first ancestors millions of years ago which were the small mammals literally came out of the ground to feed on beans off of bushes. that was our first food

 

[2Thick]

Today’s Session


Back, biceps, shoulders — and finished off with some calves.


Wrapped it up with 15 minutes on the seated bike, averaging 137 BPM.


Didn’t grab a pump photo today, but the glycogen stores are definitely filling back out — feeling and looking much fuller overall

session is looking solid. i love the hard work you are doing. 137BPM is a solid session @Tomza

 

[ceo]

Today’s Session


Back, biceps, shoulders — and finished off with some calves.


Wrapped it up with 15 minutes on the seated bike, averaging 137 BPM.


Didn’t grab a pump photo today, but the glycogen stores are definitely filling back out — feeling and looking much fuller overall

bros nice session from today @Tomza hard to keep up with your updates you so dedicated already with 2 fast ones. nice to hear the glyocgen filling back up i'm sure you geting more and more size

 

[Ulter]

Today’s Session


Back, biceps, shoulders — and finished off with some calves.


Wrapped it up with 15 minutes on the seated bike, averaging 137 BPM.


Didn’t grab a pump photo today, but the glycogen stores are definitely filling back out — feeling and looking much fuller overall

@Tomza this is a nice variation of different exercises. I like that you hit the back and biceps and then you also went for the shoulders and did some calves. One of the nice things about calves is you can hit it every single session

 

[ROIDDERS]

Today’s Session


Back, biceps, shoulders — and finished off with some calves.


Wrapped it up with 15 minutes on the seated bike, averaging 137 BPM.


Didn’t grab a pump photo today, but the glycogen stores are definitely filling back out — feeling and looking much fuller overall

I zoomed in on your workouts on your attachment. not the easiest to read but your volume is strong. I saw that you're hitting double digit repetitions on the sets. Even saw that you got up over 18 reps @Tomza

 

[Tomza]

I zoomed in on your workouts on your attachment. not the easiest to read but your volume is strong. I saw that you're hitting double digit repetitions on the sets. Even saw that you got up over 18 reps @Tomza

Apologies for it being hard to read, and yes coach wants me hitting up to 20 reps for each set on the calf raises

 

[Tomza]

@Tomza this is a nice variation of different exercises. I like that you hit the back and biceps and then you also went for the shoulders and did some calves. One of the nice things about calves is you can hit it every single session

Exactly right! Need a lot of stimulation to grow, so it can’t hurt

 

[Tomza]

bros nice session from today @Tomza hard to keep up with your updates you so dedicated already with 2 fast ones. nice to hear the glyocgen filling back up i'm sure you geting more and more size

Trying to stay consistent as possible with the updates, helps me stay on track and also hope it helps other people out there to do the same!

 

[Tomza]

session is looking solid. i love the hard work you are doing. 137BPM is a solid session @Tomza

Thanks brother

 

[LevButlerov]

Trying to stay consistent as possible with the updates, helps me stay on track and also hope it helps other people out there to do the same!

Stay on top of it

 

[Tomza]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

 

[Mobster]

New Growth Phase Begins


Wrapping up the cut and moving into a fresh growth phase. Excited to start pushing food back up and build on the foundation from the last block.


Cycle will be staying the same for now just without the clen, Reta and SLU — plan is to slowly titrate up as the body adjusts and appetite improves.


Will be logging training, nutrition, and progress here as always. Time to grow.

Target numbers?

 

[ceo]

Trying to stay consistent as possible with the updates, helps me stay on track and also hope it helps other people out there to do the same!

bros proud of you with consistency

 

[ROIDDERS]

Apologies for it being hard to read, and yes coach wants me hitting up to 20 reps for each set on the calf raises

A lot of times people will go heavy repetition on calves. That's not a bad idea.

 

[Ulter]

Exactly right! Need a lot of stimulation to grow, so it can’t hurt

Definitely can't hurt.

 

[RoySimpson]

Update Time

Small update as I push deeper into this next growth phase


Calories have now been bumped up to 3500 to really drive progress and keep recovery on point.


Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily

Macros:

• Protein: 238g
• Carbs: 488g
• Fat: 55g

Current Cycle

• Test E – 400mg weekly
• EQ – 200mg weekly
• Anavar – 20mg daily
• Reta – 1000mg twice a week (for now)

Cardio & Activity

• 15 mins on the seated bike (130–140bpm avg) — only on upper body days now
• Minimum 9,000 steps daily

Feeling ready to push things along now and let this next phase do its thing

@Tomza solid log bro will be following along!

 

[LevButlerov]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

You look good in the pic, big and ripped with great fullness coming back through the upper body. Endurance and mood rising usually mean hormones are stabilizing, so strength will follow in the next week or two.

Keep your current training split steady and hold macros where they are until you see a consistent strength bump. Once that happens, add 200–300 cal mostly from carbs to keep that fuller look tightening up.

 

[stevesmi]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

@Tomza That's really a good sign that your energy levels are coming back. It means your body is getting stronger on the inside. Keep up the good work.

 

[Mobster]

Hard to see changes for most in 4 days

 

[2Thick]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

that is what we want to hear! When you don't have energy it's really tough. So it's good to hear that your energy is coming back. @Tomza

 

[Ulter]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

EVO family is impressed! much respect for the physique! @Tomza you've got a rock solid six pack.

 

[ROIDDERS]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

i would say you have a top 1% physique easy @Tomza you've got some big shoulders and lats and you have a tight waist with visible abs. Most people would kill for that.

 

[ballin2504]

Update Time

Small update as I push deeper into this next growth phase


Calories have now been bumped up to 3500 to really drive progress and keep recovery on point.


Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily

Macros:

• Protein: 238g
• Carbs: 488g
• Fat: 55g

Current Cycle

• Test E – 400mg weekly
• EQ – 200mg weekly
• Anavar – 20mg daily
• Reta – 1000mg twice a week (for now)

Cardio & Activity

• 15 mins on the seated bike (130–140bpm avg) — only on upper body days now
• Minimum 9,000 steps daily

Feeling ready to push things along now and let this next phase do its thing

@Tomza nice start to the log man. I like the cycle big guy

 

[Tomza]

@Tomza nice start to the log man. I like the cycle big guy

Thanks legend, glad to have you here

 

[Tomza]

i would say you have a top 1% physique easy @Tomza you've got some big shoulders and lats and you have a tight waist with visible abs. Most people would kill for that.

You’re a legend mate, means a lot to hear that and makes me want to push this all even further

 

[Tomza]

EVO family is impressed! much respect for the physique! @Tomza you've got a rock solid six pack.

Glad to be here and sharing my journey with you all. And thanks for the compliment brother

 

[Noah Wixx]

New Growth Phase Begins


Wrapping up the cut and moving into a fresh growth phase. Excited to start pushing food back up and build on the foundation from the last block.


Cycle will be staying the same for now just without the clen, Reta and SLU — plan is to slowly titrate up as the body adjusts and appetite improves.


Will be logging training, nutrition, and progress here as always. Time to grow.

Heck yeah good luck on the growth phase

 

[Tomza]

Heck yeah good luck on the growth phase

Thanks brother

 

[25homes]

New Growth Phase Begins


Wrapping up the cut and moving into a fresh growth phase. Excited to start pushing food back up and build on the foundation from the last block.


Cycle will be staying the same for now just without the clen, Reta and SLU — plan is to slowly titrate up as the body adjusts and appetite improves.


Will be logging training, nutrition, and progress here as always. Time to grow.

Always love the growth phase

 

[Noah Wixx]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

Looking much fuller

 

[Sassy Rep]

Today’s Session


Back, biceps, shoulders — and finished off with some calves.


Wrapped it up with 15 minutes on the seated bike, averaging 137 BPM.


Didn’t grab a pump photo today, but the glycogen stores are definitely filling back out — feeling and looking much fuller overall

You must be stoked bro, it's all starting to happen now.

 

[Sassy Rep]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

Looking good.

 

[Tomza]

You must be stoked bro, it's all starting

Only the beginning brother

 

[Ulter]

Glad to be here and sharing my journey with you all. And thanks for the compliment brother

respect is earned yes

 

[ROIDDERS]

You’re a legend mate, means a lot to hear that and makes me want to push this all even further

EVO family backs you! We believe in you..

 

[Tiger Salman Khan]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

@Tomza amazing physique bro....looking forward to awesome log updates.........

 

[RoySimpson]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

@Tomza looking very lean and jacked bro!

 

[Tomza]

@Tomza looking very lean and jacked bro!

Thanks brother

 

[ballin2504]

Small Physique Update — Sunday to Wednesday


Feeling noticeably fuller and energy levels are finally starting to come back Strength hasn’t increased much just yet, but endurance is improving and overall mood is definitely lifting

@Tomza you’re looking really lean and shredded. It’s definitely all coming together.

 

[Tomza]

@Tomza you’re looking really lean and shredded. It’s definitely all coming together.

Thanks mate, I’m excited to see how much muscle I can pack on in this next phase

 

[LevButlerov]

Thanks mate, I’m excited to see how much muscle I can pack on in this next phase

You'll get thick

 

[Tomza]

Happy Monday fellas!

Quick run down of today’s session

Session 1 — Rotation 5


Solid push session today — strength felt good across the board and pumps were unreal



Dumbbell Lateral Raises


Warm-up: 2.5 kg × 15


Working sets: 17.5 kg × 9, 15 kg × 10, 10 kg × 17


Shoulders lit up on these — great activation through the side delts.


Barbell Bench Press


Warm-up: 60 kg × 12, 80 kg × 12


Top set: 110 kg × 9, 90 kg × 14


Smooth reps, solid bar path — chest felt strong here.


High-Incline Smith Machine Press


Warm-up: 30 kg × 15, 40 kg × 12


Top set: 75 kg × 9, 60 kg × 15


Good control and focus on the upper chest, nice stretch at the bottom.


Chest Fly


Top set: 66 kg × 11, 45 kg × 20


Chased the burn and hit full contraction each rep — chest was on fire.


Overhead Cable Tricep Extension


Warm-up: 12.5 kg × 12, 17.5 kg × 12


Top sets: 32.5 kg × 10, 28.75 kg × 10, 21.25 kg × 14


Locked elbows in and focused on full extension — triceps pumped up hard.


Rope Cable Tricep Pushdown


Top sets: 17.5 kg × 9, 15 kg × 10, 15 kg × 10


Good squeeze at the bottom, clean tempo on every set.


Abdominal Crunch


Top sets: 20 kg × 15, 10 kg × 12, 5 kg × 10


Finished off on the stairmaster for 15 minutes, keeping the heart rate at an average of 138bpm.

Little post workout meal as well attached as well as macros

 

[LevButlerov]

Happy Monday fellas!

Quick run down of today’s session

Session 1 — Rotation 5


Solid push session today — strength felt good across the board and pumps were unreal



Dumbbell Lateral Raises


Warm-up: 2.5 kg × 15


Working sets: 17.5 kg × 9, 15 kg × 10, 10 kg × 17


Shoulders lit up on these — great activation through the side delts.


Barbell Bench Press


Warm-up: 60 kg × 12, 80 kg × 12


Top set: 110 kg × 9, 90 kg × 14


Smooth reps, solid bar path — chest felt strong here.


High-Incline Smith Machine Press


Warm-up: 30 kg × 15, 40 kg × 12


Top set: 75 kg × 9, 60 kg × 15


Good control and focus on the upper chest, nice stretch at the bottom.


Chest Fly


Top set: 66 kg × 11, 45 kg × 20


Chased the burn and hit full contraction each rep — chest was on fire.


Overhead Cable Tricep Extension


Warm-up: 12.5 kg × 12, 17.5 kg × 12


Top sets: 32.5 kg × 10, 28.75 kg × 10, 21.25 kg × 14


Locked elbows in and focused on full extension — triceps pumped up hard.


Rope Cable Tricep Pushdown


Top sets: 17.5 kg × 9, 15 kg × 10, 15 kg × 10


Good squeeze at the bottom, clean tempo on every set.


Abdominal Crunch


Top sets: 20 kg × 15, 10 kg × 12, 5 kg × 10


Finished off on the stairmaster for 15 minutes, keeping the heart rate at an average of 138bpm.

Little post workout meal as well attached as well as macros

Strong push session, the 110 kg bench and 75 kg incline press moved smooth. Lateral raises and high volume fly work are the way to get that mass!

Post-workout meal looks great, macros are right where they should be but a bit more protein wont hurt.
Do you have all day macros?

 

[Tomza]

Strong push session, the 110 kg bench and 75 kg incline press moved smooth. Lateral raises and high volume fly work are the way to get that mass!

Post-workout meal looks great, macros are right where they should be but a bit more protein wont hurt.
Do you have all day macros?

Going to upload that today as there has been a few adjustments to diet this week and will be again next week

 

[LevButlerov]

Going to upload that today as there has been a few adjustments to diet this week and will be again next week

please do

 

[Tomza]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

 

[LevButlerov]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

Macros are clean and that bump to 3750 cals on training days is right on track. Protein at 240 g and carbs at 540 g are solid for growth while keeping fats low.

When you move to 4000 cals, add 50–75 g carbs from rice or oats first. Keep water at 5 L daily to help digestion stay smooth.

 

[stevesmi]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

@Tomza those are some simple meals. gotta love cooked green beans too. as long as you can digest them there isn't anything better

 

[Tomza]

@Tomza those are some simple meals. gotta love cooked green beans too. as long as you can digest them there isn't anything better

Thanks brother, I think we’ve touched on the green beans before - they work a charm

 

[2Thick]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

i like the different meals you are doing. the 5L water per day is good too. flush out the toxins @Tomza

 

[Ulter]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

i like the meals to be honest. you are getting in a solid amount of carbs. @Tomza does the granola upset your stomach? stuff makes me puke every time lol

 

[ROIDDERS]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

@Tomza the meals look pretty good if you ask me. i like the BBQ sauce with the mince, rice and beans. seems like a high impact protein and carb meal all in 1

 

[Tomza]

@Tomza the meals look pretty good if you ask me. i like the BBQ sauce with the mince, rice and beans. seems like a high impact protein and carb meal all in 1

She goes alright brother

 

[Tomza]

i like the meals to be honest. you are getting in a solid amount of carbs. @Tomza does the granola upset your stomach? stuff makes me puke every time lol

Haven’t had any issues with it so far

 

[Ulter]

that is good you digest it well

 

[RoySimpson]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

@Tomza meals are on point!

 

[ROIDDERS]

She goes alright brother

EVO family respect!

 

[Tomza]

Currently sitting at 90.3kg, about 2.5kg up and definitely feeling a lot fuller for it Strength is starting to creep up, and food’s being bumped to 4000 calories on training days starting Monday

another shoutout to Sassy’s Pharmaceuticals for the supplies and keeping this growth phase on track. Should have some more gear porn for you boys next week

 

[Sassy Rep]

Happy Monday fellas!

Quick run down of today’s session

Session 1 — Rotation 5


Solid push session today — strength felt good across the board and pumps were unreal



Dumbbell Lateral Raises


Warm-up: 2.5 kg × 15


Working sets: 17.5 kg × 9, 15 kg × 10, 10 kg × 17


Shoulders lit up on these — great activation through the side delts.


Barbell Bench Press


Warm-up: 60 kg × 12, 80 kg × 12


Top set: 110 kg × 9, 90 kg × 14


Smooth reps, solid bar path — chest felt strong here.


High-Incline Smith Machine Press


Warm-up: 30 kg × 15, 40 kg × 12


Top set: 75 kg × 9, 60 kg × 15


Good control and focus on the upper chest, nice stretch at the bottom.


Chest Fly


Top set: 66 kg × 11, 45 kg × 20


Chased the burn and hit full contraction each rep — chest was on fire.


Overhead Cable Tricep Extension


Warm-up: 12.5 kg × 12, 17.5 kg × 12


Top sets: 32.5 kg × 10, 28.75 kg × 10, 21.25 kg × 14


Locked elbows in and focused on full extension — triceps pumped up hard.


Rope Cable Tricep Pushdown


Top sets: 17.5 kg × 9, 15 kg × 10, 15 kg × 10


Good squeeze at the bottom, clean tempo on every set.


Abdominal Crunch


Top sets: 20 kg × 15, 10 kg × 12, 5 kg × 10


Finished off on the stairmaster for 15 minutes, keeping the heart rate at an average of 138bpm.

Little post workout meal as well attached as well as macros

Nice work bro

 

[Sassy Rep]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

Currently sitting at 90.3kg, about 2.5kg up and definitely feeling a lot fuller for it Strength is starting to creep up, and food’s being bumped to 4000 calories on training days starting Monday

another shoutout to Sassy’s Pharmaceuticals for the supplies and keeping this growth phase on track. Should have some more gear porn for you boys next week

You will be at 95 soon then 100kg bro

 

[ballin2504]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

@Tomza the food is looking really good great meals. The macros are looking nice. Also keep it up.

 

[Tomza]

@Tomza the food is looking really good great meals. The macros are looking nice. Also keep it up.

Thanks brother, everything’s going well

 

[Tomza]

You will be at 95 soon then 100kg bro

That’s the plan brother. Hopefully as lean as possible

 

[Allupfromhere]

Currently sitting at 90.3kg, about 2.5kg up and definitely feeling a lot fuller for it Strength is starting to creep up, and food’s being bumped to 4000 calories on training days starting Monday

another shoutout to Sassy’s Pharmaceuticals for the supplies and keeping this growth phase on track. Should have some more gear porn for you boys next week

Looking killer bro! Those delts

 

[LevButlerov]

That’s the plan brother. Hopefully as lean as possible

Lean and mean

 

[25homes]

Calories are bumped up to 3750 on training days, still 3500 on rest days just without the rice cakes and strawberry jam . Plan is to increase to 4000 calories, if check in goes well.

Here’s the updated breakdown


Meal 1

• Oats – 60g
• Protein Powder – 45g
• Oat Milk – 200ml
• Dark Chocolate – 20g
• Blueberries – 100g
• Honey – 30g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 39g
• Banana – 125g
• Granola – 53g
• Nutella – 20g
• Honey – 30g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 2x daily
• Strawberry Jam - 75g

Protein - 242
Carbs - 546
Fats - 59

Minimum 5L water per day

Food looks really good Bru

 

[Tomza]

Calories are bumped up to 4250 on training days, 3750 on rest days.

Here’s the updated breakdown


Meal 1

• Oats – 80g
• Protein Powder – 45g
• Oat Milk – 230ml
• Dark Chocolate – 10g
• Blueberries – 160g
• Honey – 45g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 45g
• Banana – 140g
• Granola – 53g
• Nutella – 20g
• Honey – 30g
• Frozen Raspberries - 75g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 5x daily
• Strawberry Jam - 175g

Protein - 259
Carbs - 651
Fats - 69

Minimum 5L water per day

Carbs are doing there thang

 

[LevButlerov]

Calories are bumped up to 4250 on training days, 3750 on rest days.

Here’s the updated breakdown


Meal 1

• Oats – 80g
• Protein Powder – 45g
• Oat Milk – 230ml
• Dark Chocolate – 10g
• Blueberries – 160g
• Honey – 45g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 45g
• Banana – 140g
• Granola – 53g
• Nutella – 20g
• Honey – 30g
• Frozen Raspberries - 75g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 5x daily
• Strawberry Jam - 175g

Protein - 259
Carbs - 651
Fats - 69

Minimum 5L water per day

Carbs are doing there thang

Legs look peeled in that pic, veins out and calves popping hard.

Big jump in carbs at 4250 cals is paying off, fullness is showing and the ratio looks dialed for growth.

 

[Tomza]

Legs look peeled in that pic, veins out and calves popping hard.

Big jump in carbs at 4250 cals is paying off, fullness is showing and the ratio looks dialed for growth.

Couldn’t agree more. Calorie increase has definitely helped everything overall

 

[LevButlerov]

Couldn’t agree more. Calorie increase has definitely helped everything overall

calorie up for the win

 

[GregDoucette11]

any reason why specifically you chose to run EQ? how you finding it?

 

[Allupfromhere]

Calories are bumped up to 4250 on training days, 3750 on rest days.

Here’s the updated breakdown


Meal 1

• Oats – 80g
• Protein Powder – 45g
• Oat Milk – 230ml
• Dark Chocolate – 10g
• Blueberries – 160g
• Honey – 45g

Meal 2

• Chicken Breast – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 3

• 5% Fat Beef Mince – 200g
• Jasmine Rice – 125g
• Green Beans – 100g
• BBQ Sauce – 40ml

Meal 4

• Greek Yoghurt – 350g
• Protein Powder – 45g
• Banana – 140g
• Granola – 53g
• Nutella – 20g
• Honey – 30g
• Frozen Raspberries - 75g

Snacks

• LCM Bars – 2x daily
• Rice Cakes - 5x daily
• Strawberry Jam - 175g

Protein - 259
Carbs - 651
Fats - 69

Minimum 5L water per day

Carbs are doing there thang

Fuck yeah brother looking awesome, wish i could smash those cals on my rest days hahaha. We eat every similar just portions are a little different. How you finding the eq?

 

[Tomza]

Fuck yeah brother looking awesome, wish i could smash those cals on my rest days hahaha. We eat every similar just portions are a little different. How you finding the eq?

I’ve actually been waking up light the last couple days, so might be another increase next week. Eq is going solid man, vascular and the pumps are unreal. Curious to see how bloodwork comes back in the next couple of months, but we’ve been taking ancillaries for cholesterol and blood pressure so now doubt they’ll be fine if not very close to in range.

 

[Tomza]

any reason why specifically you chose to run EQ? how you finding it?

Due to the shortages of primo and mast, it was the option I went with at the time for estrogen management, I haven’t had many issues with it at all at this dose. I’ve never liked the idea of Ai’s when there are safer options like mast and primo (not saying eq is safe)

 

[Allupfromhere]

I’ve actually been waking up light the last couple days, so might be another increase next week. Eq is going solid man, vascular and the pumps are unreal. Curious to see how bloodwork comes back in the next couple of months, but we’ve been taking ancillaries for cholesterol and blood pressure so now doubt they’ll be fine if not very close to in range.

Ive noticed that too brother with the vascularity and pumps. Half expected my blood pressure to have started to rise with my cycle but still in perfect range so happy with that for sure.

 

[LevButlerov]

any reason why specifically you chose to run EQ? how you finding it?

check this eq mega thread @GregDoucette11
https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/

 

[Tomza]

Ive noticed that too brother with the vascularity and pumps. Half expected my blood pressure to have started to rise with my cycle but still in perfect range so happy with that for sure.

Gotta take the right measures to keep lipids and blood pressure in check for sure, if you can do that you’re off to a good start with eq

 

[LevButlerov]

Gotta take the right measures to keep lipids and blood pressure in check for sure, if you can do that you’re off to a good start with eq

Yup +eq is the right way

 

[Tomza]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

 

[LevButlerov]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

You look good in the pic, size and shape both coming in strong. Pressing with 40 kg DBs and 80 kg Smith close grip is power!

15 min bike finish perfect, calves cooked means full session hit right.

 

[Tomza]

You look good in the pic, size and shape both coming in strong. Pressing with 40 kg DBs and 80 kg Smith close grip is power!

15 min bike finish perfect, calves cooked means full session hit right.

Thanks brother, definitely feeling fuller that’s for sure. Hate doing the calves but they’ve gotta be done

 

[LevButlerov]

Thanks brother, definitely feeling fuller that’s for sure. Hate doing the calves but they’ve gotta be done

pump them calves

 

[stevesmi]

Session 4


Cable Lateral Raise

Warm-Up: 2.5kg x12, 5kg x12

Working Sets: 8.75kg x10, 7.5kg x12, 5kg x18




High Incline Dumbbell Press

Warm-Up: 20kg x12

Working Sets: 40kg x7, 27.5kg x14





Close-Grip Smith Machine Press

Warm-Up: 30kg x12, 50kg x12

Working Sets: 80kg x11, 60kg x13





Chest-Supported Machine Row

Warm-Up: 35kg x12, 45kg x12

Working Sets: 60kg x11, 45kg x15





Lat Pulldown Machine

Warm-Up: 42.5kg x12

Working Sets: 60kg x9, 50kg x10, 45kg x10




Seated Incline Dumbbell Curl

Warm-Up: 10kg x10

Working Sets: 15kg x12, 15kg x8, 7.5kg x14




Standing Calf Raise

Working Sets: 70kg x18, 50kg x15, 30kg x18




Cardio

15 mins on the seated bike — avg HR 134 bpm



Notes
Solid session overall — good focus and pump throughout. Pressing strength still trending up, and back work felt strong. Calves absolutely cooked by the end.

@Tomza You're doing an amazing job on this update, man. The cable lateral raises look fantastic. Also the seated incline dumbbell curl are really good.

 

[Tomza]

@Tomza You're doing an amazing job on this update, man. The cable lateral raises look fantastic. Also the seated incline dumbbell curl are really good.

Thanks brother, really trying to focus on form and time under tension in this growth phase - feel as if my ego has gotten in the way a bit. Have dropped in strength due to that but am feeling each set a lot more