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

[LevButlerov]

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

Bench press is impressive again! 180-190 then you went to failure at 140 wow! @Ohdamn

though 1 comment on overheads be careful you don't injure the shoulder

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

 

[Pigsy]

Bench press is impressive again! 180-190 then you went to failure at 140 wow! @Ohdamn

though 1 comment on overheads be careful you don't injure the shoulder

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

I doing less and lighter overheads now. Do more side raises and rear delts

 

[HarleyGuy]

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

Great touchdowns, great food choices, insane physique dense and thick you're clearly putting on size.

PEDs

• Test E: 500 mg/week – EOD
• EQ: 300 mg/week – EOD
• Tren: 70 mg/day – ED
• GH: 2 IU nightly (PM)

Love this! You can run this for a while and I know you know how.

• Health & Metabolic Support
  • Retatrutide – 1 mg twice weekly
  • Berberine – 1500 mg/day (split with meals)
  • Chromium Picolinate – 200–300 mcg/day
  • Astragalus – 1 g/day
  • Vitamin D3 + K2 – 1000–2000 IU daily
  • Zinc – 25 mg daily
  • Magnesium Glycinate – 250 mg before bed
  • 5-HTP – 200 mg before bed

Interesting choices here some uncommon ones I like it

Upping the nightly HGH from 2 IU → 4 IU

This is what I do but I do 2.5 morning and 2.5 night.

140 kg to failure

You are one strong mofo... this is your post bench workout 'to failure' weight... I'm jealous!

Keep this one going bro I wanna see you at the end, damn.

 

[Ohdamn]

Bench press is impressive again! 180-190 then you went to failure at 140 wow! @Ohdamn

though 1 comment on overheads be careful you don't injure the shoulder

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

I doing less and lighter overheads now. Do more side raises and rear delts

Thanks brother, appreciate that. Yeah, the 180–190 felt strong this week. Will start dialing back on heavy overheads. I think a deload is due in a week or two.

And great idea to focus more on laterals and rear delts to keep the shoulders happy

 

[Allupfromhere]

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

One of the stronger fellas from Aus definitely keep killing it brother, i still get nervous looking at those numbers hahaha

 

[Ohdamn]

Great touchdowns, great food choices, insane physique dense and thick you're clearly putting on size.


Love this! You can run this for a while and I know you know how.

Interesting choices here some uncommon ones I like it

This is what I do but I do 2.5 morning and 2.5 night.

You are one strong mofo... this is your post bench workout 'to failure' weight... I'm jealous!

Keep this one going bro I wanna see you at the end, damn.

One of the stronger fellas from Aus definitely keep killing it brother, i still get nervous looking at those numbers hahaha

Thanks bros, means a lot. Been locking it all in lately, food, rest, everything. Strength’s steady as can be, feeling dialed in.

 

[Allupfromhere]

Thanks bros, means a lot. Been locking it all in lately, food, rest, everything. Strength’s steady as can be, feeling dialed in.

The game changes when your truely locked in doesnt it brother

 

[Ohdamn]

The game changes when your truely locked in doesnt it brother

Absolutely bro

 

[LevButlerov]

Thanks brother, appreciate that. Yeah, the 180–190 felt strong this week. Will start dialing back on heavy overheads. I think a deload is due in a week or two.

And great idea to focus more on laterals and rear delts to keep the shoulders happy

overheads are like #1 for injuries

 

[BeMe]

overheads are like #1 for injuries

I was just doing shoulder press and tweaked my shoulder a bit lol. Then I read this haha.

Feels great lifting overhead though.

Strong lifting @Ohdamn

Great physique too bro! Will be following

 

[LevButlerov]

I was just doing shoulder press and tweaked my shoulder a bit lol. Then I read this haha.

Feels great lifting overhead though.

Strong lifting @Ohdamn

Great physique too bro! Will be following

overheads like #1 for injuries to shoulder @BeMe

 

[BeMe]

overheads like #1 for injuries to shoulder @BeMe

Ya...I know. I have a post op shoulder too.

But lifting weight overhead feels amazing tho haha

 

[Ohdamn]

Pull day

2 sets each

Barbell Deadlift 5–8 × 220 kg


Cable Pullover 12–15 × 100 kg


Close-Grip Seated Row 15–20 × 134 kg


Rear Delt Fly 12–15 × 120 kg


Chest-Supported Wide-Grip Row 12–15 × 120 kg

And lots of pull ups

Photo: non fasted back flex after workout

 

[LevButlerov]

Ya...I know. I have a post op shoulder too.

But lifting weight overhead feels amazing tho haha

many things feel amazing, I used to think a bottle of vodka was amazing dont mean its right lol @BeMe

 

[LevButlerov]

Pull day

2 sets each

Barbell Deadlift 5–8 × 220 kg


Cable Pullover 12–15 × 100 kg


Close-Grip Seated Row 15–20 × 134 kg


Rear Delt Fly 12–15 × 120 kg


Chest-Supported Wide-Grip Row 12–15 × 120 kg

Photo: non fasted back flex after workout

shoulders and traps are insane like trapzille WOW!

 

[BeMe]

Pull day

2 sets each

Barbell Deadlift 5–8 × 220 kg


Cable Pullover 12–15 × 100 kg


Close-Grip Seated Row 15–20 × 134 kg


Rear Delt Fly 12–15 × 120 kg


Chest-Supported Wide-Grip Row 12–15 × 120 kg

And lots of pull ups

Photo: non fasted back flex after workout

Damm bro crazy back definition. Holy traps. Cool pic

 

[Ohdamn]

shoulders and traps are insane like trapzille WOW!

Appreciate it. Legend.

Damm bro crazy back definition. Holy traps. Cool pic

Cheers brother

 

[LevButlerov]

Appreciate it. Legend.

its the truth you are thick and big

 

[Ohdamn]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

 

[LevButlerov]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

amazing training day and WoW! i didnt know you can do a handstand at your size, im jealous lol @Ohdamn

 

[Mobster]

Nice work on the squats

 

[stevesmi]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

@Ohdamn This is a really good job right here. The leg curl looks fantastic. And I love the calf press as well. That's what you want to do.

 

[2Thick]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

Good job maxing out your leg day, balancing out your body with curls and also the front end of the quads. And then you hit your lower legs as well. Much love for that. @Ohdamn

 

[Ulter]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

Seated calf raises and seated leg curls are fantastic back to back. @Ohdamn I also like that you're hitting the back of your legs consistently. Nice 45 degree angle on the leg pressing to.

 

[ROIDDERS]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

@Ohdamn excellent job really mixing up the leg training. That's what we like to see right there. And the seated calf raises are also fantastic.

 

[ceo]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

Seated leg curls are some of the best and then following that up with seated calf raises is really solid. I like the barbell back squat. Those are really fun. @Ohdamn

 

[BeMe]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

Oh damn that's a serious handstand. You training for the CrossFit Games or somethn

 

[LevButlerov]

Oh damn that's a serious handstand. You training for the CrossFit Games or somethn

I'm really impressed with @Ohdamn !

 

[Ohdamn]

amazing training day and WoW! i didnt know you can do a handstand at your size, im jealous lol @Ohdamn

Nice work on the squats

@Ohdamn This is a really good job right here. The leg curl looks fantastic. And I love the calf press as well. That's what you want to do.

Good job maxing out your leg day, balancing out your body with curls and also the front end of the quads. And then you hit your lower legs as well. Much love for that. @Ohdamn

Seated calf raises and seated leg curls are fantastic back to back. @Ohdamn I also like that you're hitting the back of your legs consistently. Nice 45 degree angle on the leg pressing to.

@Ohdamn excellent job really mixing up the leg training. That's what we like to see right there. And the seated calf raises are also fantastic.

Seated leg curls are some of the best and then following that up with seated calf raises is really solid. I like the barbell back squat. Those are really fun. @Ohdamn

Oh damn that's a serious handstand. You training for the CrossFit Games or somethn

I'm really impressed with @Ohdamn !

Appreciate it everyone been pushing a-lot lately!

handstand’s just a side hobby, not CrossFit Games prep thanks for the props!

 

[Ohdamn]

Sponsored by @Anabolic Advancements test e tren e and eq @StoryOfTheProphet hgh and coached by @R. AP

Rest day.

Weight is holding steady at 105ish

Food and a nap then

cardio and calisthenics tonight:


WARM-UP

• Jumping Jacks – 1×30 sec

• Arm Circles (Forward/Backward) – 1×30 sec each

• Hip Rotations – 1×30 sec

• Shadowboxing (Light) – 2×1 min (15 sec rest)

• Explosive Push-Ups → Plank Hold – 1×10 reps + 30 sec hold (30 sec rest)



ROUND 1 – UPPER POWER & STRENGTH

• Plyometric Push-Ups – 3×10 (30 sec rest)

• Archer Push-Ups – 3×8 each side (30 sec rest)

• Pike Push-Ups – 3×10–12 (30 sec rest)

• Diamond Push-Ups – 3×12–15 (30 sec rest)

• Superman Hold – 3×30 sec

3x pull ups until failure

After each set: 30 sec fast jab–cross shadowboxing



ROUND 2 – LOWER & CORE CONTROL

• Jump Squats – 3×15 (20 sec rest)

• Reverse Lunges – 3×12 each leg (20 sec rest)

• Wall Sit – 3×45 sec (20 sec rest)

• Standing Knee-to-Elbow Crunch – 3×20 total (15 sec rest)

• Plank Leg Lifts – 3×10 each leg (15 sec rest)



After each round: 1 min freestyle shadowboxing



ROUND 3 – CONDITIONING FINISHER

Perform 5 rounds total:

1 min Shadowboxing (fast hands)

30 sec Burpees

30 sec Jump Squats

Rest 30 sec between rounds



COOL-DOWN

• Slow Punches in Air – 1×1 min

• Shoulder Rolls / Stretch – 1×1 min

• Deep Squat Hold – 1×1 min

• Push-Up Position Breathing – 1×2 min

Photo: back is feeling solid

 

[LevButlerov]

Sponsored by @Anabolic Advancements test e tren e and eq @StoryOfTheProphet hgh and coached by @R. AP

Rest day.

Weight is holding steady at 105ish

Food and a nap then

cardio and calisthenics tonight:


WARM-UP

• Jumping Jacks – 1×30 sec

• Arm Circles (Forward/Backward) – 1×30 sec each

• Hip Rotations – 1×30 sec

• Shadowboxing (Light) – 2×1 min (15 sec rest)

• Explosive Push-Ups → Plank Hold – 1×10 reps + 30 sec hold (30 sec rest)



ROUND 1 – UPPER POWER & STRENGTH

• Plyometric Push-Ups – 3×10 (30 sec rest)

• Archer Push-Ups – 3×8 each side (30 sec rest)

• Pike Push-Ups – 3×10–12 (30 sec rest)

• Diamond Push-Ups – 3×12–15 (30 sec rest)

• Superman Hold – 3×30 sec

3x pull ups until failure

After each set: 30 sec fast jab–cross shadowboxing



ROUND 2 – LOWER & CORE CONTROL

• Jump Squats – 3×15 (20 sec rest)

• Reverse Lunges – 3×12 each leg (20 sec rest)

• Wall Sit – 3×45 sec (20 sec rest)

• Standing Knee-to-Elbow Crunch – 3×20 total (15 sec rest)

• Plank Leg Lifts – 3×10 each leg (15 sec rest)



After each round: 1 min freestyle shadowboxing



ROUND 3 – CONDITIONING FINISHER

Perform 5 rounds total:

1 min Shadowboxing (fast hands)

30 sec Burpees

30 sec Jump Squats

Rest 30 sec between rounds



COOL-DOWN

• Slow Punches in Air – 1×1 min

• Shoulder Rolls / Stretch – 1×1 min

• Deep Squat Hold – 1×1 min

• Push-Up Position Breathing – 1×2 min

Photo: back is feeling solid

Your back looks wide and traps full in that shot, the structure is solid. @Ohdamn
Calisthenics circuit is hot! all that explosive push and pull is good and looking at your hand stand the other day, it works!

Appreciate it everyone been pushing a-lot lately!

handstand’s just a side hobby, not CrossFit Games prep thanks for the props!

thats a crazy thing to do, I tried my head rushed LOL

 

[Tiger Salman Khan]

Sponsored by @Anabolic Advancements test e tren e and eq @StoryOfTheProphet hgh and coached by @R. AP

Rest day.

Weight is holding steady at 105ish

Food and a nap then

cardio and calisthenics tonight:


WARM-UP

• Jumping Jacks – 1×30 sec

• Arm Circles (Forward/Backward) – 1×30 sec each

• Hip Rotations – 1×30 sec

• Shadowboxing (Light) – 2×1 min (15 sec rest)

• Explosive Push-Ups → Plank Hold – 1×10 reps + 30 sec hold (30 sec rest)



ROUND 1 – UPPER POWER & STRENGTH

• Plyometric Push-Ups – 3×10 (30 sec rest)

• Archer Push-Ups – 3×8 each side (30 sec rest)

• Pike Push-Ups – 3×10–12 (30 sec rest)

• Diamond Push-Ups – 3×12–15 (30 sec rest)

• Superman Hold – 3×30 sec

3x pull ups until failure

After each set: 30 sec fast jab–cross shadowboxing



ROUND 2 – LOWER & CORE CONTROL

• Jump Squats – 3×15 (20 sec rest)

• Reverse Lunges – 3×12 each leg (20 sec rest)

• Wall Sit – 3×45 sec (20 sec rest)

• Standing Knee-to-Elbow Crunch – 3×20 total (15 sec rest)

• Plank Leg Lifts – 3×10 each leg (15 sec rest)



After each round: 1 min freestyle shadowboxing



ROUND 3 – CONDITIONING FINISHER

Perform 5 rounds total:

1 min Shadowboxing (fast hands)

30 sec Burpees

30 sec Jump Squats

Rest 30 sec between rounds



COOL-DOWN

• Slow Punches in Air – 1×1 min

• Shoulder Rolls / Stretch – 1×1 min

• Deep Squat Hold – 1×1 min

• Push-Up Position Breathing – 1×2 min

Photo: back is feeling solid

@Ohdamn Great updates bro.......

 

[RoySimpson]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

@Ohdamn solid leg work right here!

 

[Ohdamn]

Upper



A. Flat Barbell Bench Press

Warm-ups → 60×12 → 100×8 → 140×5

• Set 1 – 10-12 @ 160 kg

• Set 2 – 10 reps @ 165 kg



140 kilo to failure



B.Incline smith machine

Warm-ups → 60×12 → 100×8

• Set 1 – 10–12 reps @ 160 kgs

• Set 2 – 8–10 reps @ 160 kgs



C. Weighted Dips

Warm-ups → Bodyweight × 12

• Set 1 – 10–12 reps @ 60 kgs

• Set 2 – 8–10 reps @ 80 kgs



D. Pec deck

Warm-ups → 40×15 → 60×12

• Set 1 – 12–15 reps @ 120 kg

• Set 2 – 12–15 reps @ 120 kg



E. Cable Pullover

Warm-ups → 40×15 → 60×12

• Set 1 – 12–15 reps @ 100 kg

• Set 2 – 12–15 reps @ 100 kg



F. Close-Grip Seated Row

Warm-ups → 80×12 → 100×8

• Set 1 – 12–15 reps @ 134 kg

• Set 2 – 12–15 reps @ 134 kg



I. Cable Tricep Cross Extension

Warm-ups → 20×15

• Set 1 – 12–15 reps @ 40 kg per arm

• Set 2 – 12–15 reps @ 40 kg per arm



J. Incline Dumbbell Curl

Warm-ups → 12×15

• Set 1 – 12–15 reps @ 25 kg dumbbells

• Set 2 – 12–15 reps @ 25 kg dumbbells



K. Dumbbell Lateral Raise

Warm-ups → 10×15

• Set 1 – 12-15 reps @ 20 kg

• Set 2 – 12–15 reps @ 20 kg

Video: 165 kg bench for 10

 

[LevButlerov]

Upper



A. Flat Barbell Bench Press

Warm-ups → 60×12 → 100×8 → 140×5

• Set 1 – 10-12 @ 160 kg

• Set 2 – 10 reps @ 165 kg



140 kilo to failure



B.Incline smith machine

Warm-ups → 60×12 → 100×8

• Set 1 – 10–12 reps @ 160 kgs

• Set 2 – 8–10 reps @ 160 kgs



C. Weighted Dips

Warm-ups → Bodyweight × 12

• Set 1 – 10–12 reps @ 60 kgs

• Set 2 – 8–10 reps @ 80 kgs



D. Pec deck

Warm-ups → 40×15 → 60×12

• Set 1 – 12–15 reps @ 120 kg

• Set 2 – 12–15 reps @ 120 kg



E. Cable Pullover

Warm-ups → 40×15 → 60×12

• Set 1 – 12–15 reps @ 100 kg

• Set 2 – 12–15 reps @ 100 kg



F. Close-Grip Seated Row

Warm-ups → 80×12 → 100×8

• Set 1 – 12–15 reps @ 134 kg

• Set 2 – 12–15 reps @ 134 kg



I. Cable Tricep Cross Extension

Warm-ups → 20×15

• Set 1 – 12–15 reps @ 40 kg per arm

• Set 2 – 12–15 reps @ 40 kg per arm



J. Incline Dumbbell Curl

Warm-ups → 12×15

• Set 1 – 12–15 reps @ 25 kg dumbbells

• Set 2 – 12–15 reps @ 25 kg dumbbells



K. Dumbbell Lateral Raise

Warm-ups → 10×15

• Set 1 – 12-15 reps @ 20 kg

• Set 2 – 12–15 reps @ 20 kg

Video: 165 kg bench for 10

Good upper session, that 165kg bench for 10 is serious power. saw that vid you impressive @Ohdamn

Weighted dips with 80kg and 160kg incline both real heavy!

 

[BeMe]

Sponsored by @Anabolic Advancements test e tren e and eq @StoryOfTheProphet hgh and coached by @R. AP

Rest day.

Weight is holding steady at 105ish

Food and a nap then

cardio and calisthenics tonight:


WARM-UP

• Jumping Jacks – 1×30 sec

• Arm Circles (Forward/Backward) – 1×30 sec each

• Hip Rotations – 1×30 sec

• Shadowboxing (Light) – 2×1 min (15 sec rest)

• Explosive Push-Ups → Plank Hold – 1×10 reps + 30 sec hold (30 sec rest)



ROUND 1 – UPPER POWER & STRENGTH

• Plyometric Push-Ups – 3×10 (30 sec rest)

• Archer Push-Ups – 3×8 each side (30 sec rest)

• Pike Push-Ups – 3×10–12 (30 sec rest)

• Diamond Push-Ups – 3×12–15 (30 sec rest)

• Superman Hold – 3×30 sec

3x pull ups until failure

After each set: 30 sec fast jab–cross shadowboxing



ROUND 2 – LOWER & CORE CONTROL

• Jump Squats – 3×15 (20 sec rest)

• Reverse Lunges – 3×12 each leg (20 sec rest)

• Wall Sit – 3×45 sec (20 sec rest)

• Standing Knee-to-Elbow Crunch – 3×20 total (15 sec rest)

• Plank Leg Lifts – 3×10 each leg (15 sec rest)



After each round: 1 min freestyle shadowboxing



ROUND 3 – CONDITIONING FINISHER

Perform 5 rounds total:

1 min Shadowboxing (fast hands)

30 sec Burpees

30 sec Jump Squats

Rest 30 sec between rounds



COOL-DOWN

• Slow Punches in Air – 1×1 min

• Shoulder Rolls / Stretch – 1×1 min

• Deep Squat Hold – 1×1 min

• Push-Up Position Breathing – 1×2 min

Photo: back is feeling solid

Oh damn that one hell of a workout. I see where your name came from lol.

 

[ballin2504]

LEG DAY


Barbell Back Squat

200 kg × 5

200 kg × 5



3 as fast as I could


Seated Leg Extension

120 kg × 12

120 kg × 12


45° Leg Press

500 kg × 15

500 kg × 12


Standing Unilateral Leg Curl

45 kg × 12

45 kg × 12


Seated Leg Curl

100 kg × 10

90 kg × 12


Seated Calf Raise

100 kg × 12

100 kg × 12

Video: 3 reps 200 kg as quick as I could
Photo: working towards a handstand

@Ohdamn nice work big guy. You’ll have that handstand before long

 

[Ohdamn]

Thanks everybody

 

[Ohdamn]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet

Coached by @R. AP


Saturday check in

Fasted weight 106 kgs

 

[LevButlerov]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet

Coached by @R. AP


Saturday check in

Fasted weight 106 kgs

wow abs looking good @Ohdamn

 

[StoryOfTheProphet]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet

Coached by @R. AP


Saturday check in

Fasted weight 106 kgs

Yeh bro; you might be Evo's new tractor. LOL.

I can see your physique shape. (little secret: up the gh esp if your on tren. Stupid gains.)

Trens anti-diuretic properties will also help with GH water.

 

[BeMe]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet

Coached by @R. AP


Saturday check in

Fasted weight 106 kgs

Oh damn that's an 8 pack!

 

[BeMe]

Yeh bro; you might be Evo's new tractor. LOL.

I can see your physique shape. (little secret: up the gh esp if your on tren. Stupid gains.)

Trens anti-diuretic properties will also help with GH water.

Interesting. Wouldn't you need to add insulin more cuz of the Tren tho? Meaning insulin would be required at a lower dose of GH on Tren vs off?

 

[StoryOfTheProphet]

Interesting. Wouldn't you need to add insulin more cuz of the Tren tho? Meaning insulin would be required at a lower dose of GH on Tren vs off?

Tren seems to play with IGF numbers on GH based on my readings. But seems to corelate to size non the less.

Even at that dose will work bro.

 

[BeMe]

Upper



A. Flat Barbell Bench Press

Warm-ups → 60×12 → 100×8 → 140×5

• Set 1 – 10-12 @ 160 kg

• Set 2 – 10 reps @ 165 kg



140 kilo to failure



B.Incline smith machine

Warm-ups → 60×12 → 100×8

• Set 1 – 10–12 reps @ 160 kgs

• Set 2 – 8–10 reps @ 160 kgs



C. Weighted Dips

Warm-ups → Bodyweight × 12

• Set 1 – 10–12 reps @ 60 kgs

• Set 2 – 8–10 reps @ 80 kgs



D. Pec deck

Warm-ups → 40×15 → 60×12

• Set 1 – 12–15 reps @ 120 kg

• Set 2 – 12–15 reps @ 120 kg



E. Cable Pullover

Warm-ups → 40×15 → 60×12

• Set 1 – 12–15 reps @ 100 kg

• Set 2 – 12–15 reps @ 100 kg



F. Close-Grip Seated Row

Warm-ups → 80×12 → 100×8

• Set 1 – 12–15 reps @ 134 kg

• Set 2 – 12–15 reps @ 134 kg



I. Cable Tricep Cross Extension

Warm-ups → 20×15

• Set 1 – 12–15 reps @ 40 kg per arm

• Set 2 – 12–15 reps @ 40 kg per arm



J. Incline Dumbbell Curl

Warm-ups → 12×15

• Set 1 – 12–15 reps @ 25 kg dumbbells

• Set 2 – 12–15 reps @ 25 kg dumbbells



K. Dumbbell Lateral Raise

Warm-ups → 10×15

• Set 1 – 12-15 reps @ 20 kg

• Set 2 – 12–15 reps @ 20 kg

Video: 165 kg bench for 10

I didn't realize that was a video. Jesus thats amazing form on some seriously heavy weight. Great technique and tempo through the entire set. Top top top quality work there!! Man you're impressive.

Have you ever competed in powerlifting?

 

[Ohdamn]

wow abs looking good @Ohdamn

Thanks!!! Feeling good!

Yeh bro; you might be Evo's new tractor. LOL.

I can see your physique shape. (little secret: up the gh esp if your on tren. Stupid gains.)

Trens anti-diuretic properties will also help with GH water.

Thanks bro!!! So, I'm thinking 5 iu, 2 iu fasted in morning 30 mins before cardio then 3 iu 45 min pre workout

Oh damn that's an 8 pack!

I didn't realize that was a video. Jesus thats amazing form on some seriously heavy weight. Great technique and tempo through the entire set. Top top top quality work there!! Man you're impressive.

Have you ever competed in powerlifting?

Hell yeah
Thank you! Appreciate it so much!

Never but I'm planning a peaking program after this cut so We'll see how I go

 

[LevButlerov]

Thanks!!! Feeling good!

looking good too

 

[Ohdamn]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

 

[LevButlerov]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

Your abs really pop in the pic, tight look for 108kg. @Ohdamn
Deload still looks strong with 140kg bench and 3:30 plank, clean control!

 

[Mobster]

Nice work on the bench press

 

[stevesmi]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

@Ohdamn looking ripped and huge in the pic! those abs are popping out nicely too. even without a non fasted cardio

 

[2Thick]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

Non-fasted photo looks fantastic, man. @Ohdamn You're popping out those abs really good. I can tell that you really work your core strong.

 

[StoryOfTheProphet]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

yeh exactly what i imagined, keep going bro. Keep ~6 months on GH, and come tell me 'how your the same you' LOL (read this in 6 months and itll sink).

 

[Ulter]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

plate loaded incline press is a good one. and you are doing some solid weight too. i'm very impressed by this hardcore iron training @Ohdamn

 

[Allupfromhere]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

Fuck mate your as thick as a house! And tightening up like crazy. I knew at the start when I seen you had decided to cut you were gonna look freaky! Well done brother keeps this up your on

 

[Ohdamn]

Your abs really pop in the pic, tight look for 108kg. @Ohdamn
Deload still looks strong with 140kg bench and 3:30 plank, clean control!

Nice work on the bench press

@Ohdamn looking ripped and huge in the pic! those abs are popping out nicely too. even without a non fasted cardio

Non-fasted photo looks fantastic, man. @Ohdamn You're popping out those abs really good. I can tell that you really work your core strong.

yeh exactly what i imagined, keep going bro. Keep ~6 months on GH, and come tell me 'how your the same you' LOL (read this in 6 months and itll sink).

plate loaded incline press is a good one. and you are doing some solid weight too. i'm very impressed by this hardcore iron training @Ohdamn

Fuck mate your as thick as a house! And tightening up like crazy. I knew at the start when I seen you had decided to cut you were gonna look freaky! Well done brother keeps this up your on

Appreciate all the feedback, legends


Been tightening up week by week, abs cutting through. Strength’s holding steady through the deload.

Still running the GH @StoryOfTheProphet won’t stop and pushing for that next level of hardness before the final phase. The goal’s that freaky peeled look by 100 kg. Appreciate the push, boys! keeps the fire on

 

[Ohdamn]

Pull deload day

Exercise	Sets	Reps	Weight Range (Deload)	Rest	Notes
A. Barbell Deadlift	3	5–8	200 kg	90 sec	Controlled pull, no touch-and-go.
B. Cable Pullover	2	12–15	90 kg	60 sec	Long stretch, full lat contraction.
C. Close-Grip Seated Row	2	12–15	100 kg	60 sec	Chest up, squeeze mid-back.
D. Pec Deck Rear Delt Fly	2	12–15	100 kg	60 sec	Slow negative, slight pause at peak.
E. Chest-Supported Wide-Grip Row	2	12–15	100 kg	60 sec	Elbows wide, rear delts lead motion.

 

[stevesmi]

Appreciate all the feedback, legends


Been tightening up week by week, abs cutting through. Strength’s holding steady through the deload.

Still running the GH @StoryOfTheProphet won’t stop and pushing for that next level of hardness before the final phase. The goal’s that freaky peeled look by 100 kg. Appreciate the push, boys! keeps the fire on

proud of you man !

 

[ceo]

Pull deload day

Exercise	Sets	Reps	Weight Range (Deload)	Rest	Notes
A. Barbell Deadlift	3	5–8	200 kg	90 sec	Controlled pull, no touch-and-go.
B. Cable Pullover	2	12–15	90 kg	60 sec	Long stretch, full lat contraction.
C. Close-Grip Seated Row	2	12–15	100 kg	60 sec	Chest up, squeeze mid-back.
D. Pec Deck Rear Delt Fly	2	12–15	100 kg	60 sec	Slow negative, slight pause at peak.
E. Chest-Supported Wide-Grip Row	2	12–15	100 kg	60 sec	Elbows wide, rear delts lead motion.

@Ohdamn bros nice pulling day. exercises looking sweet! i love the barbell deadlift and cable pullovers!

 

[ROIDDERS]

Pull deload day

Exercise	Sets	Reps	Weight Range (Deload)	Rest	Notes
A. Barbell Deadlift	3	5–8	200 kg	90 sec	Controlled pull, no touch-and-go.
B. Cable Pullover	2	12–15	90 kg	60 sec	Long stretch, full lat contraction.
C. Close-Grip Seated Row	2	12–15	100 kg	60 sec	Chest up, squeeze mid-back.
D. Pec Deck Rear Delt Fly	2	12–15	100 kg	60 sec	Slow negative, slight pause at peak.
E. Chest-Supported Wide-Grip Row	2	12–15	100 kg	60 sec	Elbows wide, rear delts lead motion.

Nothing better than a nice pulling de load day. The back really appreciates it. You get great results and it keeps you conditioned as well. @Ohdamn

 

[LevButlerov]

Appreciate all the feedback, legends


Been tightening up week by week, abs cutting through. Strength’s holding steady through the deload.

Still running the GH @StoryOfTheProphet won’t stop and pushing for that next level of hardness before the final phase. The goal’s that freaky peeled look by 100 kg. Appreciate the push, boys! keeps the fire on

abs are beautiful now keep pushing

 

[LevButlerov]

Pull deload day

Exercise	Sets	Reps	Weight Range (Deload)	Rest	Notes
A. Barbell Deadlift	3	5–8	200 kg	90 sec	Controlled pull, no touch-and-go.
B. Cable Pullover	2	12–15	90 kg	60 sec	Long stretch, full lat contraction.
C. Close-Grip Seated Row	2	12–15	100 kg	60 sec	Chest up, squeeze mid-back.
D. Pec Deck Rear Delt Fly	2	12–15	100 kg	60 sec	Slow negative, slight pause at peak.
E. Chest-Supported Wide-Grip Row	2	12–15	100 kg	60 sec	Elbows wide, rear delts lead motion.

Good pull deload day, 200kg deads still heavy !

 

[Ohdamn]

Deload leg day

2 sets each 12-15 reps

Exercise	Deload weight
Barbell Back Squat	180 kg
Seated Leg Extension	80 kg
Leg Press (45°)	350 kg
Standing Leg Curl	30 kg/ leg
Seated Leg Curl	60 kg
Seated Calf Raise	70 kg

 

[RoySimpson]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

@Ohdamn looking super jacked bro!

 

[Ohdamn]

abs are beautiful now keep pushing

Good pull deload day, 200kg deads still heavy !

@Ohdamn looking super jacked bro!

Thanks! I have to keep reminding myself they’re deload days

Than you bro @RoySimpson

 

[Ohdamn]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet coached by @R. AP

Around 5 weeks left

Rest day

Feeling great

Photo: 107ish kilos

 

[2Thick]

Appreciate all the feedback, legends


Been tightening up week by week, abs cutting through. Strength’s holding steady through the deload.

Still running the GH @StoryOfTheProphet won’t stop and pushing for that next level of hardness before the final phase. The goal’s that freaky peeled look by 100 kg. Appreciate the push, boys! keeps the fire on

We support. You man. Keep up the good work. Evofamily love.

 

[Pigsy]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet coached by @R. AP

Around 5 weeks left

Rest day

Feeling great

Photo: 107ish kilos

Look solid brother

 

[Tiger Salman Khan]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet coached by @R. AP

Around 5 weeks left

Rest day

Feeling great

Photo: 107ish kilos

@Ohdamn Legit updates on the log.......

 

[LevButlerov]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet coached by @R. AP

Around 5 weeks left

Rest day

Feeling great

Photo: 107ish kilos

Abs popping hard at 107

 

[Ohdamn]

Photos non fasted

Photo: a little bicep flex, usually hover around 20-21 inches and a pumped photo, felt good after 50 push ups before bed

 

[ballin2504]

Bodyweight: 108 kg (non-fasted)


Calories: 2700 kcal (cut by coach)

Deload week

PUSH DAY


A. Barbell Bench Press


60 × 10 → 100 × 8 → 140 × 8 (2 sets)


→ Moderate tempo, no lockout pauses. Rest 90 sec


Chest moved smooth, lighter load but solid contraction. Holding back the top-end grind this week.



B. Pec Deck


100 kg × 15 (2 sets)



C. Plate-Loaded Incline Press


100 kg × 12 (2 sets)


D. Dumbbell Lateral Raise


12.5 kg × 15 (2 sets)



E. plate loaded Seated Overhead Press


100 kg × 12 (2 sets)

F. Rope tricep push down
100 kg x 12 (2 sets)


Finished with push ups to failure and 3 minute and 30 second plank



108 kg non-fasted photo

@Ohdamn looking peeled man! Great looking physique

 

[LevButlerov]

Photos non fasted

Photo: a little bicep flex, usually hover around 20-21 inches and a pumped photo, felt good after 50 push ups before bed

damn you massive at least 22 inch arms easy not even 21 and good abs @Ohdamn

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

 

[rizzlekdizzle]

Dang bro looking good! 22inches holy shit

 

[BeMe]

Photos non fasted

Photo: a little bicep flex, usually hover around 20-21 inches and a pumped photo, felt good after 50 push ups before bed

Whatcha gonna do when these 21 inch pythons come for you brother lol

 

[waggat]

Deload leg day

2 sets each 12-15 reps

Exercise	Deload weight
Barbell Back Squat	180 kg
Seated Leg Extension	80 kg
Leg Press (45°)	350 kg
Standing Leg Curl	30 kg/ leg
Seated Leg Curl	60 kg
Seated Calf Raise	70 kg

180 for high reps and de-load

Crazy mate!

 

[Ohdamn]

Half a week Deload felt great but back to full intensity feels better


Upper body — 106.5 kg BW


A. Barbell Flat Bench Press – 2 × 10 @ 160 kg finished with 140 kg for 12 with no leg drive and rest pause sets until failure
B. Pecdeck– 2 × 15 @ 120 kg
C. Smith machine Incline Press – 2 × 8–10 @ 150 kg
D. Cable Pullover – 2 × 10–12 @ 100 kg
E. Close-Grip Seated Row – 2 × 15-20 @ 134 kg
F. Cable Tricep Cross Extension – 2 × 10–12 @ 45 kg / side
G. Incline Dumbbell Curl – 2 × 8–10 @ 27.50 kg finished with standing dumbbell curls 30 kg X 10 then ran the rack down to 10 kilos to failure

Threw in pull ups and straight bar cable pushdown full stack

Push ups to failure

Video: bench press

Post-Workout Meal:
Basa fillets, white rice and vegetables
Mid Pump Photos

 

[Ohdamn]

We support. You man. Keep up the good work. Evofamily love.

Look solid brother

@Ohdamn Legit updates on the log.......

Abs popping hard at 107

@Ohdamn looking peeled man! Great looking physique

damn you massive at least 22 inch arms easy not even 21 and good abs @Ohdamn

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

Dang bro looking good! 22inches holy shit

Whatcha gonna do when these 21 inch pythons come for you brother lol

180 for high reps and de-load

Crazy mate

@2Thick appreciate it bro, always solid support from the evo fam
@Pigsy thanks brother, just keeping the head down and lifting.
@Tiger Salman Khan cheers brother, been staying consistent with updates lately.
@waggat thanks! haha yeah 180 for reps on deload felt solid
@BeMe careful,
@ballin2504 appreciate the props bro, staying peeled slowly.
@LevButlerov thanks bro!
@rizzlekdizzle thanks bro!

 

[LevButlerov]

@2Thick appreciate it bro, always solid support from the evo fam
@Pigsy thanks brother, just keeping the head down and lifting.
@Tiger Salman Khan cheers brother, been staying consistent with updates lately.
@waggat thanks! haha yeah 180 for reps on deload felt solid
@BeMe careful,
@ballin2504 appreciate the props bro, staying peeled slowly.
@LevButlerov thanks bro!
@rizzlekdizzle thanks bro!

EVO family support !

 

[Ohdamn]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet

Coached by @R. AP

Fasted check-in this morning — 105.25 kg.


Abs are sharper everyday. Feeling really fit and powerful. Strength is steady.


Hopefully 100 kg in 4 weeks

 

[Allupfromhere]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet

Coached by @R. AP

Fasted check-in this morning — 105.25 kg.


Abs are sharper everyday. Feeling really fit and powerful. Strength is steady.


Hopefully 100 kg in 4 weeks

Your getting more shredded by the day big boy, and still sitting at a buck 05

 

[LevButlerov]

Sponsored by @Anabolic Advancements and @StoryOfTheProphet

Coached by @R. AP

Fasted check-in this morning — 105.25 kg.


Abs are sharper everyday. Feeling really fit and powerful. Strength is steady.


Hopefully 100 kg in 4 weeks

abs impressive and arms huge

 

[BeMe]

abs impressive and arms huge

Yea 21 inch guns and peeled is absolutely nuts! How big are the pipes if @Ohdamn goes on a bulk and fills up. Sleeves are no longer an option at that point lol

 

[LevButlerov]

Yea 21 inch guns and peeled is absolutely nuts! How big are the pipes if @Ohdamn goes on a bulk and fills up. Sleeves are no longer an option at that point lol

he's huge

 

[vanlife_gymbum]

Photos look incredible bro!!

 

[Ohdamn]

Rest day

Photos: legs

 

[LevButlerov]

Rest day

Photos: legs

More like thick quad day

 

[BeMe]

Rest day

Photos: legs

There's just way too many jokes I can make here about your censorship. Can't choose one lol.

I'll just say massive quads. Matches the top of you nicely bro

 

[Ohdamn]

proud of you man !

@Ohdamn bros nice pulling day. exercises looking sweet! i love the barbell deadlift and cable pullovers!

Nothing better than a nice pulling de load day. The back really appreciates it. You get great results and it keeps you conditioned as well. @Ohdamn

EVO family support !

Your getting more shredded by the day big boy, and still sitting at a buck 05

abs impressive and arms huge

Yea 21 inch guns and peeled is absolutely nuts! How big are the pipes if @Ohdamn goes on a bulk and fills up. Sleeves are no longer an option at that point lol

he's huge

Photos look incredible bro!!

More like thick quad day

There's just way too many jokes I can make here about your censorship. Can't choose one lol.

I'll just say massive quads. Matches the top of you nicely bro

Thanks

 

[Ohdamn]

Sponsors @Anabolic Advancements @StoryOfTheProphet gh is ridiculously good!


Weight is holding steady

Can’t wait to hit a strength peak and eat in a clean tiny surplus

Photo: last night before bed

 

[LevButlerov]

Sponsors @Anabolic Advancements @StoryOfTheProphet gh is ridiculously good!


Weight is holding steady

Can’t wait to hit a strength peak and eat in a clean tiny surplus

Photo: last night before bed

abs look good lets get some training shots

 

[Ohdamn]

Push workout


A. Barbell Bench Press


60×10, 100×6, 140×3


180×5 ×2


B. Pec Deck


60×12


120×15–20 ×2


C. Plate-Loaded Incline Press


80×8, 120×5


120×12 ×2



D. Dumbbell Lateral Raise


12×15


25×15 ×2





E. Plate-Loaded Seated Shoulder Press


60×10, 100×6


140×8 ×2


F. Straight Bar Cable Pushdown


134 kg (stack) ×8 ×2





Down about 12 kg bodyweight, still hitting 180 for reps. Strength locked in.

Video: 180 kg bench and 140 kilo plate loaded seated shoulder press(someone got in the way at the end)

 

[Allupfromhere]

Push workout


A. Barbell Bench Press


60×10, 100×6, 140×3


180×5 ×2


B. Pec Deck


60×12


120×15–20 ×2


C. Plate-Loaded Incline Press


80×8, 120×5


120×12 ×2



D. Dumbbell Lateral Raise


12×15


25×15 ×2





E. Plate-Loaded Seated Shoulder Press


60×10, 100×6


140×8 ×2


F. Straight Bar Cable Pushdown


134 kg (stack) ×8 ×2





Down about 12 kg bodyweight, still hitting 180 for reps. Strength locked in.

Video: 180 kg bench and 140 kilo plate loaded seated shoulder press(someone got in the way at the end)

Still repping a buck80 whilst shredding is insanely impressive. Fucking giddy up brother

 

[Ohdamn]

Didnt Add these to The workout Post but I also did 140 kg burn out set bench press 15 Reps then rest pause sets until failure
15 Rep bw pull ups alot of push ups and 80 kg weighted dips 2 sets OF 8.

Video:140 kg bench(changed The bench I was using because I prefer that one, it just isn’t as safe) and 15 pull ups but The ipad fell

 

[ROIDDERS]

Thanks

EVO family love!

 

[Allupfromhere]

Didnt Add these to The workout Post but I also did 140 kg burn out set bench press 15 Reps then rest pause sets until failure
15 Rep bw pull ups alot of push ups and 80 kg weighted dips 2 sets OF 8.

Video:140 kg bench(changed The bench I was using because I prefer that one, it just isn’t as safe) and 15 pull ups but The ipad fell

140kg for a RP burnout set and 15 reps. Bro your a freak hahaha 140kg is more then my top working set

 

[BeMe]

Didnt Add these to The workout Post but I also did 140 kg burn out set bench press 15 Reps then rest pause sets until failure
15 Rep bw pull ups alot of push ups and 80 kg weighted dips 2 sets OF 8.

Video:140 kg bench(changed The bench I was using because I prefer that one, it just isn’t as safe) and 15 pull ups but The ipad fell

Gangster bench video running a set like that with no spot. When you shortened the rep range a bit I was like oh no...and then you pressed it all the way up to the rack like nothing lol. Badass!

 

[Allupfromhere]

Gangster bench video running a set like that with no spot. When you shortened the rep range a bit I was like oh no...and then you pressed it all the way up to the rack like nothing lol. Badass!

Hahaha he is a weapon isnt he @Ohdamn

 

[Ohdamn]

abs look good lets get some training shots

Still repping a buck80 whilst shredding is insanely impressive. Fucking giddy up brother

EVO family love!

140kg for a RP burnout set and 15 reps. Bro your a freak hahaha 140kg is more then my top working set

Gangster bench video running a set like that with no spot. When you shortened the rep range a bit I was like oh no...and then you pressed it all the way up to the rack like nothing lol. Badass!

Hahaha he is a weapon isnt he @Ohdamn

@LevButlerov

cheers brother training vids are up, there will be more soon


@Allupfromhere


Appreciate it man


@ROIDDERS

Always bro, EVO fam strong



@Allupfromhere

Thanks bro! those RP sets hit good!


@BeMe

Haha I could feel tension/stretch through my chest but i had to finish it clean, thanks for watching bro!



Photo: a meal from today

 

[charlesgymman]

Upper body Workout

• Pec Fly Machine – 2×12–15 @ 100 kg
• Plate Loaded Incline Press – 2×12–15 @ 100 kg
• Cable Pullover – 2×12–15 @ 100 kg
• Close Grip Seated Row – 2×12–15 @ 120 kg
• Cable Tricep Cross Extension – 2×12–15 @ 38 kg per side(first time doing these)
• Incline Dumbbell Curl – 2×12–15 @ 18–25 kg

Pump was insane today!









Videos and A couple Meals

Basa fillet, white rice, beetroot, pineapple and asparagus

Rump steak carrots green beans potatoes and sweet potatoes

Inspiring videos keep it up