Approved Log Recovery and Cycle Log

[ballin2504]

_______________________________________________

Team Gold

Session 2 (A) (19/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=15+7+5] +1reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=18] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=24] +1rep

Bicep extreme stretch
[21kg=70s]

Hamstrings
Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hammsting extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [232.5=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+3+2] +1.25kg a side -2reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=12]
Straight set [45kg=13] (legs locked out)

_______________________________________________


Diet:

09:00- 50g dextrose + 3 rice cakes

11:30- 80g whey + 250g brown rice

13:30- protein yoghurt + 15g peanuts

15:30- 250g chicken breast

17:30- protein yoghurt

19:00- 250g chicken breast and veg

21:00- 70g whey (left my meal at home so it's the emergency w
ork whey)

22:00-150g salmon and veg
_______________________________________________

Macros:
202C
62F
299P
_______________________________________________

@Tuchchh great work man looks like everything‘s going good keep up the good work

 

[LevButlerov]

_______________________________________________

Team Gold

Session 1 (A) (21/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest:
Incline hammer strength chest press
(Platued so I've lowered the seat some more and am widening the grip to change it up)
Rest pause [70kg a side=9+5]

Chest dumbbell extreme stretch
[25kg=40s]

Shoulder
Behind the neck smith press
(Unassisted smith so the bar weighs a real 20kg on top of weight)
Rest pause [21.25kg a side=10+5] +1.25kg a side -1 rep (changed the setup a little so may e could have gotten more if I didn't)


Triceps
Wide Reverse grip smith press
(ass hanging off end of the bench and pressing with triceps)
Rest pause [70kg=10+6] -2reps

Tricep extreme stretch
[1x purple and grey band=70s]

Back
T-Bar rows
Straight set [63.75kg=9] +1.25kg -1Rep
Straight set [71.25kg=4] +1.25kg -3reps

Slightly wider than shoulder width pull ups
(Go all the way down as physically possible and hold that stretch for a couple seconds then shoot up)
Rest pause [BW=10+5+3]
(Felt this a little too much in my biceps so I might go wider next time)
_______________________________________________

Diet:

06:00- 250g protein greek yoghurt

09:30- 200g tuna

12:00- 425g chicken breast

14:00- 125g white rice + Banana

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30-200g beef mince bowl

21:30- 3x lean pork sausages
_______________________________________________

Macros:
313P
218C
77F

_______________________________________________

Incline hammer press and behind the neck smith both hit solid, that seat and grip change will wake up new fibers. Though behind neck watch for injuries.

I like the pull ups my fav for back and your protein on point!

 

[Tuchchh]

Incline hammer press and behind the neck smith both hit solid, that seat and grip change will wake up new fibers. Though behind neck watch for injuries.

I like the pull ups my fav for back and your protein on point!

I'm being very careful with the neck press, very controlled and slow with no jolting. It feels good so I will progress it until I feel unsafe

 

[LevButlerov]

I'm being very careful with the neck press, very controlled and slow with no jolting. It feels good so I will progress it until I feel unsafe

good, stay careful

 

[RoySimpson]

_______________________________________________

Team Gold

Session 2 (A) (19/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=15+7+5] +1reps

Reverse grip cable curls (flexing the wrist up and fighting with the forearm on the way down)
straight set [11kg+1.25kg=18] +1rep

Hammer curl preacher curl widow maker
(Using the preacher backwards with arm hanging completey off at 90⁰ full dead stop at the bottom)
To standardise this one a little more, when I fail I will take 4 quick deep breaths and continue. I will do this 4 times in a total set. When I start upping to weight I may extend this to try and hold a certain rep range but once that becomes impossible I will standardise again. Goal is to go up a dumbbell every 7 attempts until I'm force into the 4-8 rep range
WM [17.5kg=24] +1rep

Bicep extreme stretch
[21kg=70s]

Hamstrings
Lying leg curls
Rest pause [72.5kg=13+4+3] +2.5kg -2reps

Hammsting extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press (slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [232.5=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+3+2] +1.25kg a side -2reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=12]
Straight set [45kg=13] (legs locked out)

_______________________________________________


Diet:

09:00- 50g dextrose + 3 rice cakes

11:30- 80g whey + 250g brown rice

13:30- protein yoghurt + 15g peanuts

15:30- 250g chicken breast

17:30- protein yoghurt

19:00- 250g chicken breast and veg

21:00- 70g whey (left my meal at home so it's the emergency w
ork whey)

22:00-150g salmon and veg
_______________________________________________

Macros:
202C
62F
299P
_______________________________________________

@Tuchchh food is looking on point!

 

[KoalaTea]

_______________________________________________

Team Gold

Session 1 (A) (21/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest:
Incline hammer strength chest press
(Platued so I've lowered the seat some more and am widening the grip to change it up)
Rest pause [70kg a side=9+5]

Chest dumbbell extreme stretch
[25kg=40s]

Shoulder
Behind the neck smith press
(Unassisted smith so the bar weighs a real 20kg on top of weight)
Rest pause [21.25kg a side=10+5] +1.25kg a side -1 rep (changed the setup a little so may e could have gotten more if I didn't)


Triceps
Wide Reverse grip smith press
(ass hanging off end of the bench and pressing with triceps)
Rest pause [70kg=10+6] -2reps

Tricep extreme stretch
[1x purple and grey band=70s]

Back
T-Bar rows
Straight set [63.75kg=9] +1.25kg -1Rep
Straight set [71.25kg=4] +1.25kg -3reps

Slightly wider than shoulder width pull ups
(Go all the way down as physically possible and hold that stretch for a couple seconds then shoot up)
Rest pause [BW=10+5+3]
(Felt this a little too much in my biceps so I might go wider next time)
_______________________________________________

Diet:

06:00- 250g protein greek yoghurt

09:30- 200g tuna

12:00- 425g chicken breast

14:00- 125g white rice + Banana

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30-200g beef mince bowl

21:30- 3x lean pork sausages
_______________________________________________

Macros:
313P
218C
77F

_______________________________________________

Solid post man
Protein at 300+ is great and something I'm trying to hit consistently too

 

[Tuchchh]

FYI I am taking a 7-9 day deload/cruise

I can normally run a DC blast over 8 weeks before needed a break but the fatigue has hit as you can see from some of my recent sessions.

Lowering my protein to 200g for the meantime and am still doing fasted cardio every other day

Plus this is just going to motivate me some more when I do get back in

 

[LevButlerov]

FYI I am taking a 7-9 day deload/cruise

I can normally run a DC blast over 8 weeks before needed a break but the fatigue has hit as you can see from some of my recent sessions.

Lowering my protein to 200g for the meantime and am still doing fasted cardio every other day

Plus this is just going to motivate me some more when I do get back in

deload is fine good choice, will help tighten up any injuries.

 

[Tuchchh]

deload is fine good choice, will help tighten up any injuries.

Exactly and I often run into recovery issues much quicker once I lower my food intake.

When I get back to I'll be upping my recovery supplements, food and possibly gear usage slightly depending on how I go and possibly if GSL has some more stuff in stock. Plus will be aiming for 335-350g protein mark for the first time ever

Any recommendations for a recomp cycle? I have already noticed a little bit of estrogen sides from 350sus by itself so I aromatase easily

 

[LevButlerov]

Exactly and I often run into recovery issues much quicker once I lower my food intake.

When I get back to I'll be upping my recovery supplements, food and possibly gear usage slightly depending on how I go and possibly if GSL has some more stuff in stock. Plus will be aiming for 335-350g protein mark for the first time ever

Any recommendations for a recomp cycle? I have already noticed a little bit of estrogen sides from 350sus by itself so I aromatase easily

Recovery and food is linked for sure.

On the cycle hard to say, if you want to recomp and e2 high you can try higher sustanon doses just ED pins with EQ with winstrol.

 

[Tuchchh]

Any

Recovery and food is linked for sure.

On the cycle hard to say, if you want to recomp and e2 high you can try higher sustanon doses just ED pins with EQ with winstrol.

Definitely sounds like solid idea, what would you recommend ratio wise if I were to do those 3 together

 

[LevButlerov]

Any


Definitely sounds like solid idea, what would you recommend ratio wise if I were to do those 3 together

sustanon to eq usually 2:1 is best with 20-50mgs winstrol but thats going to start with 10 to feel your joints @Tuchchh
check our eq mega thread
https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/

 

[Tuchchh]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

 

[LevButlerov]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

Good comeback session, volume and intensity are STRONG! @Tuchchh

love the macros you hit over 300 grams protein LOVE!

 

[Mobster]

Sometimes we NEED a rest

 

[stevesmi]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

@Tuchchh The diet looks fantastic, man. The chicken breasts and vegetables is a really good meal. Can't really fault you for anything. The only thing I would do different is swap out the canned tuna for wild fresh fish.

 

[ceo]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

Bros I jealous of your leg workout. You hit the front and back part of your legs and you also hit your calves I love it. I'm going to have to hit one like this too this weekend. @Tuchchh

 

[ROIDDERS]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

I really like the beef mince bowl and I really like the chicken breast and vegetables. Those are my favorite meals out of what you eat today. @Tuchchh And the banana is also good too.

 

[2Thick]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

@Tuchchh Interesting how you stretch out your diet where you eat in a huge window. Have you tried doing the opposite and doing time restricted eating? I wonder if that would make more sense compressing your meals and only having like 2 or 3 meals in a day.

 

[Ulter]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

The banana and electrolytes are not a bad idea at all. I know a lot of runners like to use that. It's a great way to rehydrate. You also get some nice sugars. @Tuchchh

 

[Tiger Salman Khan]

_______________________________________________


Finally back after a 8 days off to let my body recover. Feeling good and ready to kill it

_______________________________________________

Team Gold

Session 2 (A) (29/10/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=9+5+3+static]

Reverse grip ez bar cable curls xRP
Rest pause [26kg=14+7+5+4+static]

Bicep extreme stretch
[21kg=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=9+4+3+static)

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [110kg=8]
Straight set [120kg=4]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=55s]

Calves
leg press raise xRP
Rest pause [90kg=13+7+6+5]

Calve stretch
[90kg=90s]

_______________________________________________

Diet:

06:00- 230g protein yoghurt

10:00- 2 cans of tuna

12:30- 175g chicken breast and veg

14:00- 175g chicken breast

14:30- 60g oats + 20g whey

15:00- 1x banana + electrolytes

17:00- 100g whey + 250g jasmine rice + 1 banana

19:30- 250g Beef mince bowl

21:30- 4x lean pork sausages
_______________________________________________
Macros:
2196C
85F
331P
______________________________________________

@Tuchchh Updates are amazing........

 

[Tuchchh]

_______________________________________________

New session with some new exercise this rotation.
Haven't hit upper for 8 days before this session and the two older exercise from my old rotation managed to get more weight and more reps still even after not training

_______________________________________________

Team Gold

Session 1 (A) (31/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________
​

Chest
Decline hammer chest press
Rest pause [65kg a side=11+6+3 ]

Dumbbell extreme stretch
[20kg=60s]

Shoulders
standing barbell clean and press
Rest pause [50kg=9+5+3 ]

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [65kg+The Bar = 14+6+4] +2.5kg +6 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [72.5=14+6+4) +2.5kg +4reps

Back thickness
hammer low rows done single arm and standing
Ss[55=11]
Ss[62.5=6]

_______________________________________________


Diet:

07:30 - protein yoghurt +60 oats+ 20g whey

08:30 - Banana + BCAA PWO

11:30 - 95g WHEY + 250g jasmine rice + banana

13:30 - 200g chicken breast + green veg

15:30 - 100g chicken breast

17:30 - 2 cans of tuna

19:30- 200g salmon and green veg

21:30 - 4 lean pork sausages

_______________________________________________

Macros:
323P
234C
70F

_______________________________________________

​

 

[Tuchchh]

@Tuchchh Interesting how you stretch out your diet where you eat in a huge window. Have you tried doing the opposite and doing time restricted eating? I wonder if that would make more sense compressing your meals and only having like 2 or 3 meals in a day.

I have done the last couple diets and noticed I lose alot of muscle in the end.

In trying a more spread out approach this time round with carbs only pre and post workout, keeping my protein much higher than normal. Fasted cardio in the morning and sometimes one session in the evening.

I feel much better this time round and my waist line is getting better while hovering around the same weight

 

[Tuchchh]

The banana and electrolytes are not a bad idea at all. I know a lot of runners like to use that. It's a great way to rehydrate. You also get some nice sugars. @Tuchchh

I find myself getting dehydrated easily so I'm trying to focus on that as well as drinking 5L a day

 

[LevButlerov]

_______________________________________________

New session with some new exercise this rotation.
Haven't hit upper for 8 days before this session and the two older exercise from my old rotation managed to get more weight and more reps still even after not training

_______________________________________________

Team Gold

Session 1 (A) (31/10/25)
Chest
Shoulders
Triceps
Back
_______________________________________________
​

Chest
Decline hammer chest press
Rest pause [65kg a side=11+6+3 ]

Dumbbell extreme stretch
[20kg=60s]

Shoulders
standing barbell clean and press
Rest pause [50kg=9+5+3 ]

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [65kg+The Bar = 14+6+4] +2.5kg +6 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [72.5=14+6+4) +2.5kg +4reps

Back thickness
hammer low rows done single arm and standing
Ss[55=11]
Ss[62.5=6]

_______________________________________________


Diet:

07:30 - protein yoghurt +60 oats+ 20g whey

08:30 - Banana + BCAA PWO

11:30 - 95g WHEY + 250g jasmine rice + banana

13:30 - 200g chicken breast + green veg

15:30 - 100g chicken breast

17:30 - 2 cans of tuna

19:30- 200g salmon and green veg

21:30 - 4 lean pork sausages

_______________________________________________

Macros:
323P
234C
70F

_______________________________________________

​

Good first upper back after 8 days, 65kg decline hammer and 50kg clean

Diet looks on point, 323g protein is a huge win!

 

[Ulter]

I find myself getting dehydrated easily so I'm trying to focus on that as well as drinking 5L a day

Some people are like that man. It just depends on your body.

 

[2Thick]

I have done the last couple diets and noticed I lose alot of muscle in the end.

In trying a more spread out approach this time round with carbs only pre and post workout, keeping my protein much higher than normal. Fasted cardio in the morning and sometimes one session in the evening.

I feel much better this time round and my waist line is getting better while hovering around the same weight

you are going to lose muscle but the % of muscle lost is lower then fat.. so in the end your body composition you gain muscle by % and lose fat by %.

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (B) (03/11/25)
Bicep
Forearms
Hamstrings
Quads
Calves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=17+7+5] +2reps

Bicep extreme stretch
[Bw=70s]

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [13.5kg=11+5+2]


Hamstrings
Lying leg curls
Rest pause [77.5kg=11+5+2] +5kg -2reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press
(slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [235=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =14+4+3+2+2] -4reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=14] +2 reps
Straight set [45kg=20] (legs locked out) +6reps

_______________________________________________

Diet:

06:00- Protein yoghurt

09:00- 2 cans of tuna

12:30- 400g chicken breast in a salad

14:00- (slow digestion PRE) 60g oats + 30g whey

14:30-(Fast Digestion PRE) 2x banana + BCAA + Electrolytes

17:30-(POST) homemade schnitzel sandwich + 80g whey

19:00- 1x banana+ 200g chicken

21:30- 200g chicken and veg

_______________________________________________

Macros:
225C
42F
360P
_______________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

Session 2 (B) (03/11/25)
Bicep
Forearms
Hamstrings
Quads
Calves
_______________________________________________​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [20kg=17+7+5] +2reps

Bicep extreme stretch
[Bw=70s]

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [13.5kg=11+5+2]


Hamstrings
Lying leg curls
Rest pause [77.5kg=11+5+2] +5kg -2reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press
(slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [235=9] +2.5kg

Plate loaded leg extension widow maker
WM [46.75kg a side =14+4+3+2+2] -4reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [95kg=14] +2 reps
Straight set [45kg=20] (legs locked out) +6reps

_______________________________________________

Diet:

06:00- Protein yoghurt

09:00- 2 cans of tuna

12:30- 400g chicken breast in a salad

14:00- (slow digestion PRE) 60g oats + 30g whey

14:30-(Fast Digestion PRE) 2x banana + BCAA + Electrolytes

17:30-(POST) homemade schnitzel sandwich + 80g whey

19:00- 1x banana+ 200g chicken

21:30- 200g chicken and veg

_______________________________________________

Macros:
225C
42F
360P
_______________________________________________

Strong leg and arm session, that deep leg press with pauses and widow maker extensions are brutal intensity moves. I cant picture how hard your legs pumped!
360 protein you so close to PROTEIN KING upgrade 400 grams, can you do it? @Tuchchh

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

Good session, that rest pause work on smith and hammer press hits hard!

Diet looks tight and high protein at 325g, love it, how about pics?

 

[stevesmi]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

@Tuchchh diet is not bad. i would like to see more veggies in there. also you will want to reduce the processed/fake food a bit more to be more optimal

 

[2Thick]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

I like your workout and the way you mix up your exercises. The chest and shoulders look fantastic and I like the way you hit your back as well. @Tuchchh

 

[Ulter]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

you gotta love a nice chest workout day like this. @Tuchchh That's what we like to see. And I like how you mix up the triceps as well.

 

[ROIDDERS]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

@Tuchchh very nice hustle on this workout going into the weekend. It's good to see someone kicking ass. And I love your diet. Very steady protein.

 

[ceo]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

bros Very nice job on this. @Tuchchh Seem like you're getting a good quality amount of protein and carbs. I want to see more veggies though. That's important. Maybe throw in some fruit.

 

[Tuchchh]

Good session, that rest pause work on smith and hammer press hits hard!

Diet looks tight and high protein at 325g, love it, how about pics?

I always tell myself to take pics of my food and once I remember I've already started licking the plate clean

Will work on that

 

[LevButlerov]

I always tell myself to take pics of my food and once I remember I've already started licking the plate clean

Will work on that

many guys kill the meal first

 

[Tuchchh]

bros Very nice job on this. @Tuchchh Seem like you're getting a good quality amount of protein and carbs. I want to see more veggies though. That's important. Maybe throw in some fruit.

Definitely

 

[Tuchchh]

@Tuchchh very nice hustle on this workout going into the weekend. It's good to see someone kicking ass. And I love your diet. Very steady protein.

I feel good on this diet. especially only utilising carbs on and around training days. Rest days are trace carbs with a little more fat around each meal to balance it out. So far i've stayed around the same weight (87kg - hovering around 84-85kg now) strength is improving each session and waist line is shrinking. Cardio hasn't been done as much as I'd like as I live somewhere where it constantly rains still everyday.

I'm still on the fence weather to continue this kind of recomp diet or get it over and done with, with a crash diet like a 6 week PMFS

 

[Mobster]

Old school smith machine. Nice

 

[ROIDDERS]

I feel good on this diet. especially only utilising carbs on and around training days. Rest days are trace carbs with a little more fat around each meal to balance it out. So far i've stayed around the same weight (87kg - hovering around 84-85kg now) strength is improving each session and waist line is shrinking. Cardio hasn't been done as much as I'd like as I live somewhere where it constantly rains still everyday.

I'm still on the fence weather to continue this kind of recomp diet or get it over and done with, with a crash diet like a 6 week PMFS

that is the best thing, its all about feeling good!

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (C) (07/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
wide grip ez-bar cable drag curls
(Once I fail I stand back and perform as many reps of a regular curls)
Rest pause [26kg=10+(3)+6+(3)+4+(3)]

Cross body dumbbell curls
straight set [20kg=13+7+5+5]


Bicep extreme stretch
[BW=70s]

Hamstrings
Seated leg curls (zero bracing and tensing of the upper body to making it much hard as it's easy to max this out)
Rest pause [60=9+5+3]

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
hack squats
Straight set[81.25kg a side =12] +1.25kg +2reps

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+2+2] +3 reps

Quad extreme stretch
[BW=50s]

Claves
Dante turdel style Donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [42.5kg=12+5] +1.25kg +5 reps

_______________________________________________

Diet: Extra carbs and cals today

08:00- 60g oats + 20g whey

08:30- 1x banana + electrolytes + BCAA

10:00- 250g jasmine rice + 80g whey + banana

12:00- 400g chicken breast and veg

14:30- 2x cans of tuna

17:30- 4x lean pork sausages

19:00- 300g mince bowl

21:30- 250g chicken and veg

_______________________________________________

Macros:
280C
100F
320P
_______________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

Session 2 (C) (07/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
wide grip ez-bar cable drag curls
(Once I fail I stand back and perform as many reps of a regular curls)
Rest pause [26kg=10+(3)+6+(3)+4+(3)]

Cross body dumbbell curls
straight set [20kg=13+7+5+5]


Bicep extreme stretch
[BW=70s]

Hamstrings
Seated leg curls (zero bracing and tensing of the upper body to making it much hard as it's easy to max this out)
Rest pause [60=9+5+3]

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
hack squats
Straight set[81.25kg a side =12] +1.25kg +2reps

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+2+2] +3 reps

Quad extreme stretch
[BW=50s]

Claves
Dante turdel style Donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [42.5kg=12+5] +1.25kg +5 reps

_______________________________________________

Diet: Extra carbs and cals today

08:00- 60g oats + 20g whey

08:30- 1x banana + electrolytes + BCAA

10:00- 250g jasmine rice + 80g whey + banana

12:00- 400g chicken breast and veg

14:30- 2x cans of tuna

17:30- 4x lean pork sausages

19:00- 300g mince bowl

21:30- 250g chicken and veg

_______________________________________________

Macros:
280C
100F
320P
_______________________________________________

Strong session 2 logged, that 81kg hack and 46kg extensions sound brutal work.

 

[Tiger Salman Khan]

_______________________________________________

Team Gold

Session 2 (C) (07/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
wide grip ez-bar cable drag curls
(Once I fail I stand back and perform as many reps of a regular curls)
Rest pause [26kg=10+(3)+6+(3)+4+(3)]

Cross body dumbbell curls
straight set [20kg=13+7+5+5]


Bicep extreme stretch
[BW=70s]

Hamstrings
Seated leg curls (zero bracing and tensing of the upper body to making it much hard as it's easy to max this out)
Rest pause [60=9+5+3]

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
hack squats
Straight set[81.25kg a side =12] +1.25kg +2reps

Plate loaded leg extension widow maker
WM [46.75kg a side =16+5+3+2+2] +3 reps

Quad extreme stretch
[BW=50s]

Claves
Dante turdel style Donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [42.5kg=12+5] +1.25kg +5 reps

_______________________________________________

Diet: Extra carbs and cals today

08:00- 60g oats + 20g whey

08:30- 1x banana + electrolytes + BCAA

10:00- 250g jasmine rice + 80g whey + banana

12:00- 400g chicken breast and veg

14:30- 2x cans of tuna

17:30- 4x lean pork sausages

19:00- 300g mince bowl

21:30- 250g chicken and veg

_______________________________________________

Macros:
280C
100F
320P
_______________________________________________

@Tuchchh Legit work man....keep going......

 

[Tuchchh]

​

Progress going strong but feel like I could do better with fat loss. So in the next couple session I will be lowering my carbs even lower and raising my fats slightly and adjust from there​

_______________________________________________

Team Gold

Session 1 (C) (09/11/25)

Chest
Shoulders
Triceps
Back

______________________________________________​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [71.25kg a side=8+4+2]

Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 45kg+The bar=10+4+3] +2.5kg

Extreme shoulder stretch
[BW=40s]

Triceps
Reverse Grip smith press
Rest pause [72.5+The Bar = 11+6+4] +2.5kg +1 rep

Extreme tricep stretch
[BW=56s]

Back width
Weighted pullups
Rest pause [BW+Chain=8+4+3)

Back thickness
Wide grip T-bar floor rows (no chest support)X 2
Ss[40=12]
Ss[50=8]

______________________________________________


Today diets

08:00 - 60g oats+ 25g whey

08:30 - Banana + BCAA PWO

10:30 - 75g WHEY + 250g jasmine rice + banana

12:30 - 300g chicken breast + green veg

15:00 - 3 cans of tuna

17:00 - 3 lean pork sausages

19:30- 250g beef mince bowl

21:30 -
100g chicken breast
______________________________________________

Macros:
320P
261C
72F
______________________________________________

 

[LevButlerov]

​

Progress going strong but feel like I could do better with fat loss. So in the next couple session I will be lowering my carbs even lower and raising my fats slightly and adjust from there​

_______________________________________________

Team Gold

Session 1 (C) (09/11/25)

Chest
Shoulders
Triceps
Back

______________________________________________​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [71.25kg a side=8+4+2]

Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 45kg+The bar=10+4+3] +2.5kg

Extreme shoulder stretch
[BW=40s]

Triceps
Reverse Grip smith press
Rest pause [72.5+The Bar = 11+6+4] +2.5kg +1 rep

Extreme tricep stretch
[BW=56s]

Back width
Weighted pullups
Rest pause [BW+Chain=8+4+3)

Back thickness
Wide grip T-bar floor rows (no chest support)X 2
Ss[40=12]
Ss[50=8]

______________________________________________


Today diets

08:00 - 60g oats+ 25g whey

08:30 - Banana + BCAA PWO

10:30 - 75g WHEY + 250g jasmine rice + banana

12:30 - 300g chicken breast + green veg

15:00 - 3 cans of tuna

17:00 - 3 lean pork sausages

19:30- 250g beef mince bowl

21:30 -
100g chicken breast
______________________________________________

Macros:
320P
261C
72F
______________________________________________

Nice meal pic and good macros I like over 300 protein
Strong push session too with 71kg hammers and 72kg smiths both!
you could drop carbs to 150 and up fats

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

​

Progress going strong but feel like I could do better with fat loss. So in the next couple session I will be lowering my carbs even lower and raising my fats slightly and adjust from there​

_______________________________________________

Team Gold

Session 1 (C) (09/11/25)

Chest
Shoulders
Triceps
Back

______________________________________________​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [71.25kg a side=8+4+2]

Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 45kg+The bar=10+4+3] +2.5kg

Extreme shoulder stretch
[BW=40s]

Triceps
Reverse Grip smith press
Rest pause [72.5+The Bar = 11+6+4] +2.5kg +1 rep

Extreme tricep stretch
[BW=56s]

Back width
Weighted pullups
Rest pause [BW+Chain=8+4+3)

Back thickness
Wide grip T-bar floor rows (no chest support)X 2
Ss[40=12]
Ss[50=8]

______________________________________________


Today diets

08:00 - 60g oats+ 25g whey

08:30 - Banana + BCAA PWO

10:30 - 75g WHEY + 250g jasmine rice + banana

12:30 - 300g chicken breast + green veg

15:00 - 3 cans of tuna

17:00 - 3 lean pork sausages

19:30- 250g beef mince bowl

21:30 -
100g chicken breast
______________________________________________

Macros:
320P
261C
72F
______________________________________________

Nice session man, solid food, nice and clean, doing Team Gold proud

 

[Tuchchh]

Nice session man, solid food, nice and clean, doing Team Gold proud

Just trying to get as lean as you are my friend

 

[ballin2504]

_______________________________________________

Team Gold

Session 1 (B) (05/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [87.5kg =11+5+3 ] +2.5kg -1 rep

Dumbbell extreme stretch
[20kg=50s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [62.5kg a side =8+4+2 ] +1.25kg a side -1 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [32.5kg+The Bar = 11+4+3] +3 reps

Extreme tricep stretch
[BW=120S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+2.5=10+4+3)

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[125=13] +2.5kg +2 reps
Ss[140=6] +5kg -1 rep

_______________________________________________


DIET:

8:00- 60g oats + 20g whey

08:45 - banana + BCAA

11:00 - 75G Whey + 250g jasmine rice

13:00 - 2 x cans of tuna + 35g rice crackers

16:00 - 390g chicken and veg

18:30 - 4x lean pork sausages

21:00- 200g salmon and veg

23:30 - 20g whey
_______________________________________________

Macros:
325P
235C
70F
_______________________________________________

@Tuchchh great work with the food. It’s all looking good.

 

[LevButlerov]

Just trying to get as lean as you are my friend

leaning hard

 

[R.AP]

Nice meal pic and good macros I like over 300 protein
Strong push session too with 71kg hammers and 72kg smiths both!
you could drop carbs to 150 and up fats

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Nice work bro, like @LevButlerov said this is strong asf.

If weight loss is stalled bro but you value strength consider dropping your fats rather than cals. Heaps of room to move there and your carbs aren't particularly high.

CICO SON

300+g of protein is awesome.

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (A) (11/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=11+6+3+static] +3 reps

Reverse grip ez bar cable curls xRP
Rest pause [26kg+1.25kg=14+7+5+4+static] +1.25kg

Bicep extreme stretch
[BW=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=11+5+3+static) +3 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [112.5kg=9] +2.5kg +1 rep
Straight set [120kg=4]

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [95kg=13+9+7+6] +5kg +4 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 60g oats + 25g whey

08:30- 2x apple puree

10:45- 75g whey + 250g jasmine rice

12:30- 500g basa

15:00- 3x lean pork sausages

17:00- 2x can of tuna

19:00- 250g Beef mince bowl

21:30- 2x protein yogurt
_______________________________________________
Macros:
195C
75F
305P
_______________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

Session 2 (A) (11/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=11+6+3+static] +3 reps

Reverse grip ez bar cable curls xRP
Rest pause [26kg+1.25kg=14+7+5+4+static] +1.25kg

Bicep extreme stretch
[BW=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=11+5+3+static) +3 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [112.5kg=9] +2.5kg +1 rep
Straight set [120kg=4]

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [95kg=13+9+7+6] +5kg +4 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 60g oats + 25g whey

08:30- 2x apple puree

10:45- 75g whey + 250g jasmine rice

12:30- 500g basa

15:00- 3x lean pork sausages

17:00- 2x can of tuna

19:00- 250g Beef mince bowl

21:30- 2x protein yogurt
_______________________________________________
Macros:
195C
75F
305P
_______________________________________________

Good session, the 112kg paused squats and the 40kg preacher RP both hit hard with clean work.

Macros at 305 protein look hot but can be 350 easy!

 

[Mobster]

Have a look at my log for forearms

 

[stevesmi]

_______________________________________________

Team Gold

Session 2 (A) (11/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=11+6+3+static] +3 reps

Reverse grip ez bar cable curls xRP
Rest pause [26kg+1.25kg=14+7+5+4+static] +1.25kg

Bicep extreme stretch
[BW=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=11+5+3+static) +3 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [112.5kg=9] +2.5kg +1 rep
Straight set [120kg=4]

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [95kg=13+9+7+6] +5kg +4 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 60g oats + 25g whey

08:30- 2x apple puree

10:45- 75g whey + 250g jasmine rice

12:30- 500g basa

15:00- 3x lean pork sausages

17:00- 2x can of tuna

19:00- 250g Beef mince bowl

21:30- 2x protein yogurt
_______________________________________________
Macros:
195C
75F
305P
_______________________________________________

@Tuchchh looking good on the diet. only thing i would change myself is dump the sausages, its processed meats and usually they are super bad for you. also with yogurt aim for raw yogurt

 

[2Thick]

_______________________________________________

Team Gold

Session 2 (A) (11/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=11+6+3+static] +3 reps

Reverse grip ez bar cable curls xRP
Rest pause [26kg+1.25kg=14+7+5+4+static] +1.25kg

Bicep extreme stretch
[BW=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=11+5+3+static) +3 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [112.5kg=9] +2.5kg +1 rep
Straight set [120kg=4]

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [95kg=13+9+7+6] +5kg +4 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 60g oats + 25g whey

08:30- 2x apple puree

10:45- 75g whey + 250g jasmine rice

12:30- 500g basa

15:00- 3x lean pork sausages

17:00- 2x can of tuna

19:00- 250g Beef mince bowl

21:30- 2x protein yogurt
_______________________________________________
Macros:
195C
75F
305P
_______________________________________________

hamstrings, calves and quads are all good training. it's always important to hit the different muscles in your legs. I don't understand why people ignore them. @Tuchchh

 

[StCoachDerek]

that infection sounds rough, bro. Glad to see you bouncing back and hitting the weights hard again! That 90kg goal is definitely achievable with your dedication.

 

[ceo]

_______________________________________________

Team Gold

Session 2 (A) (11/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=11+6+3+static] +3 reps

Reverse grip ez bar cable curls xRP
Rest pause [26kg+1.25kg=14+7+5+4+static] +1.25kg

Bicep extreme stretch
[BW=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=11+5+3+static) +3 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [112.5kg=9] +2.5kg +1 rep
Straight set [120kg=4]

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [95kg=13+9+7+6] +5kg +4 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 60g oats + 25g whey

08:30- 2x apple puree

10:45- 75g whey + 250g jasmine rice

12:30- 500g basa

15:00- 3x lean pork sausages

17:00- 2x can of tuna

19:00- 250g Beef mince bowl

21:30- 2x protein yogurt
_______________________________________________
Macros:
195C
75F
305P
_______________________________________________

@Tuchchh Bros. Nice on the hamstring work. And nice on the different food. I like the mince bowl. That sound good. Mix it up with some rice.

 

[ROIDDERS]

_______________________________________________

Team Gold

Session 2 (A) (11/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=11+6+3+static] +3 reps

Reverse grip ez bar cable curls xRP
Rest pause [26kg+1.25kg=14+7+5+4+static] +1.25kg

Bicep extreme stretch
[BW=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=11+5+3+static) +3 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [112.5kg=9] +2.5kg +1 rep
Straight set [120kg=4]

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [95kg=13+9+7+6] +5kg +4 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 60g oats + 25g whey

08:30- 2x apple puree

10:45- 75g whey + 250g jasmine rice

12:30- 500g basa

15:00- 3x lean pork sausages

17:00- 2x can of tuna

19:00- 250g Beef mince bowl

21:30- 2x protein yogurt
_______________________________________________
Macros:
195C
75F
305P
_______________________________________________

the calves look good if you ask me. the diet is also on point. rice and whey sounds cool together i might try that @Tuchchh

 

[RoySimpson]

_______________________________________________

Team Gold

Session 2 (A) (11/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [40kg=11+6+3+static] +3 reps

Reverse grip ez bar cable curls xRP
Rest pause [26kg+1.25kg=14+7+5+4+static] +1.25kg

Bicep extreme stretch
[BW=70s]

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+2.5(top)=11+5+3+static) +3 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [112.5kg=9] +2.5kg +1 rep
Straight set [120kg=4]

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [95kg=13+9+7+6] +5kg +4 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 60g oats + 25g whey

08:30- 2x apple puree

10:45- 75g whey + 250g jasmine rice

12:30- 500g basa

15:00- 3x lean pork sausages

17:00- 2x can of tuna

19:00- 250g Beef mince bowl

21:30- 2x protein yogurt
_______________________________________________
Macros:
195C
75F
305P
_______________________________________________

@Tuchchh awesome work right here!

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (A) (13/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Decline hammer chest press
Rest pause [68.75kg a side=9+5+3 ] -3 reps +3.75kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=7+3+2 ] -4reps +5kg

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [65kg+The Bar = 9+5+3] +5kg -5 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [75=12+6+4) +2.5kg -2reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[57.5=10] -1Rep +2.5kg
Ss[63.75=6] +1.25

_______________________________________________

Today diets

07:30 - 5x eggs

08:00 - PWO - 50g dextrose + 40g whey, BCAA

10:30 - 60g WHEY + 50g dextrose + 20g nuts

12:30 - 4x lean pork sausages

15:00 - 200g basa + 25g nuts

17:30 - 300g basa + 25g nuts

20:00- 300g steak and veg

22:30 - 20g whey
_______________________________________________

Macros:
320P
124C
105F
_______________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

Session 1 (A) (13/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Decline hammer chest press
Rest pause [68.75kg a side=9+5+3 ] -3 reps +3.75kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=7+3+2 ] -4reps +5kg

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [65kg+The Bar = 9+5+3] +5kg -5 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [75=12+6+4) +2.5kg -2reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[57.5=10] -1Rep +2.5kg
Ss[63.75=6] +1.25

_______________________________________________

Today diets

07:30 - 5x eggs

08:00 - PWO - 50g dextrose + 40g whey, BCAA

10:30 - 60g WHEY + 50g dextrose + 20g nuts

12:30 - 4x lean pork sausages

15:00 - 200g basa + 25g nuts

17:30 - 300g basa + 25g nuts

20:00- 300g steak and veg

22:30 - 20g whey
_______________________________________________

Macros:
320P
124C
105F
_______________________________________________

Good session logged @Tuchchh but why don't you respond to the EVO brothers who comment on your log?

he 68 kg a side decline hammer and the 55 kg clean and press both strong for you.

Macros look solid , protein at 320 g !

 

[Tuchchh]

Have a look at my log for forearms

My gym has a couple of proper forearm machines I plan to incorporate. Just have had a problem in my left wrist right now.

We have one if those hammer strength grip machines and I found a rope attachment which is like a rope on a Spindale that you roll up with weight attached

 

[Tuchchh]

the calves look good if you ask me. the diet is also on point. rice and whey sounds cool together i might try that @Tuchchh

Claves will always be a weak point but I reckon if I just keep chipping away at strength and using different roms and tempos I'll get there.

The rice and whey is just a lazy man's post workout just chuck a packet in the microwave while I down a shake

 

[Tuchchh]

@Tuchchh looking good on the diet. only thing i would change myself is dump the sausages, its processed meats and usually they are super bad for you. also with yogurt aim for raw yogurt

I am trying to find the sweet spot diet wise. The sausages are from a butcher which is a little better. It's just something I can easily cook at work without much thought and having to step away from my post for too long. I've found meal prep quite difficult since starting shift work

 

[Tuchchh]

that infection sounds rough, bro. Glad to see you bouncing back and hitting the weights hard again! That 90kg goal is definitely achievable with your dedication.

Definitely seems like a long goal but I reckon I will get there eventually. Hovering around 84kg but still have some leaning out to do

 

[Tuchchh]

Good session logged @Tuchchh but why don't you respond to the EVO brothers who comment on your log?

he 68 kg a side decline hammer and the 55 kg clean and press both strong for you.

Macros look solid , protein at 320 g !

Apologies, will work on forcing myself out of my introverted shell

I use to do 80kg a side in that decline press back when I was at my heaviest so that'll be the goal before getting rid of

 

[LevButlerov]

Apologies, will work on forcing myself out of my introverted shell

I use to do 80kg a side in that decline press back when I was at my heaviest so that'll be the goal before getting rid of

I know it's kind of new but please talk to the EVO brothers guys get discouraged following your log if no answer right @Tuchchh

80kg is a good weight just go slow!

 

[stevesmi]

I am trying to find the sweet spot diet wise. The sausages are from a butcher which is a little better. It's just something I can easily cook at work without much thought and having to step away from my post for too long. I've found meal prep quite difficult since starting shift work

i know in the USA 99.9% of sausage/bacon is super processed and has nitrates and other preservatives added so i always try and steer people away

 

[ROIDDERS]

Claves will always be a weak point but I reckon if I just keep chipping away at strength and using different roms and tempos I'll get there.

The rice and whey is just a lazy man's post workout just chuck a packet in the microwave while I down a shake

rice in a rice cooker is so much tastier !

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (B) (16/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [22.5kg=13+6+4] -6reps +2.5kg


Bicep extreme stretch
[BW=70s]

Reverse grip cable curl
(flexing the wrist up and fighting with the forearm on the way down)
straight set [13.5kg=13+6+3] +4reps


Hamstrings
Lying leg curls
Rest pause [77.5kg=13+4+3] +4 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press
(slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [235=9]

Plate loaded leg extension widow maker
WM [46.75kg a side =17+6+4+2+2] +6 reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [100kg=13] -1 rep +5kg
Straight set [60kg=13] (legs locked out) +15kg -7 reps


_______________________________________________

Diet:

08:00- 4x eggs + 50g whey shake

08:30- 60g dextrose + BCAA + electrolytes

10:45- 60g dextrose + 50g whey

12:30- 4x lean pork sausages

14:30-500g basa and veg

16:30- 2x cans of tuna

19:00- 250g beef mince things

21:30- protein yogurt
_______________________________________________

Macros:
160C
90F
325P
_______________________________________________

 

[Tuchchh]

Just though I would share my years progress
Hopefully the format posts as it's quite hard to resize images
On mobile

Weighing around 84-85kg today
Was probably sitting at 78-80 a year ago if I can remember maybe slightly less

I am carb depleted this time round so I could weight more than 85kg as I'm only eating 150g of carbs on training days (every 48 hours on average) and less than 50g on rest days



1st collum: today | 2nd collum: 1 year ago

 

[LevButlerov]

_______________________________________________

Team Gold

Session 2 (B) (16/11/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms

Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [22.5kg=13+6+4] -6reps +2.5kg


Bicep extreme stretch
[BW=70s]

Reverse grip cable curl
(flexing the wrist up and fighting with the forearm on the way down)
straight set [13.5kg=13+6+3] +4reps


Hamstrings
Lying leg curls
Rest pause [77.5kg=13+4+3] +4 reps

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Extra wide and deep leg press
(slight dead stop in the bottom position and focus on bring it down slowly)
Straight set [235=9]

Plate loaded leg extension widow maker
WM [46.75kg a side =17+6+4+2+2] +6 reps

Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [100kg=13] -1 rep +5kg
Straight set [60kg=13] (legs locked out) +15kg -7 reps


_______________________________________________

Diet:

08:00- 4x eggs + 50g whey shake

08:30- 60g dextrose + BCAA + electrolytes

10:45- 60g dextrose + 50g whey

12:30- 4x lean pork sausages

14:30-500g basa and veg

16:30- 2x cans of tuna

19:00- 250g beef mince things

21:30- protein yogurt
_______________________________________________

Macros:
160C
90F
325P
_______________________________________________

Just though I would share my years progress
Hopefully the format posts as it's quite hard to resize images
On mobile

Weighing around 84-85kg today
Was probably sitting at 78-80 a year ago if I can remember maybe slightly less

I am carb depleted this time round so I could weight more than 85kg as I'm only eating 150g of carbs on training days (every 48 hours on average) and less than 50g on rest days



1st collum: today | 2nd collum: 1 year ago

View attachment 144367View attachment 144368
View attachment 144369View attachment 144370
View attachment 144371View attachment 144372

Big arms and a thick back in the pic and your chest looks huge with all that extra width you added this year @Tuchchh 235 leg press and the 46kg extensions impressive, rarely see guys pushing over 200 easy on legs slowly

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@rizzlekdizzle @Grumpy

 

[Dreamer]

Just though I would share my years progress
Hopefully the format posts as it's quite hard to resize images
On mobile

Weighing around 84-85kg today
Was probably sitting at 78-80 a year ago if I can remember maybe slightly less

I am carb depleted this time round so I could weight more than 85kg as I'm only eating 150g of carbs on training days (every 48 hours on average) and less than 50g on rest days



1st collum: today | 2nd collum: 1 year ago

View attachment 144367View attachment 144368
View attachment 144369View attachment 144370
View attachment 144371View attachment 144372

Huge size man, team gold for the win

 

[Allupfromhere]

Just though I would share my years progress
Hopefully the format posts as it's quite hard to resize images
On mobile

Weighing around 84-85kg today
Was probably sitting at 78-80 a year ago if I can remember maybe slightly less

I am carb depleted this time round so I could weight more than 85kg as I'm only eating 150g of carbs on training days (every 48 hours on average) and less than 50g on rest days



1st collum: today | 2nd collum: 1 year ago

View attachment 144367View attachment 144368
View attachment 144369View attachment 144370
View attachment 144371View attachment 144372

Massive changes my man well done. Exciting times ahead if you keep up this momentum

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (A) (18/12/25)
Chest
Shoulders
Triceps
Back
_______________________________________________
​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [90kg =9+5+3 ] +2.5kg -2 rep


Chest extreme stretch
[Bw=40s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [63.75kg a side =8+3+1 ] +1.25kg a side -2 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [35kg+The Bar = 9+4+2] -3 reps +2.5kg


Extreme tricep stretch
[BW=100S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+5=9+4+2) +2.5kg -2reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[127.5=12] +2.5kg -1 rep
Ss[142.5=8] +2.5kg +2 rep

_______________________________________________

Today diets

8:30- 50g whey + 50g dextrose

10:30 - 50g whey + 70g dextrose

11:30 - 4x eggs + 4 lean pork sausages

13:30 - 2 x cans of tuna + 30g mixed nuts

16:30 - 300g basa

18:30 - 280g lamb steak

21:30- 200g basa and veg
_______________________________________________

Macros:
320p
153c
103f
_______________________________________________

​

 

[Dreamer]

_______________________________________________

Team Gold

Session 1 (A) (18/11/25)
Chest
Shoulders
Triceps
Back
_______________________________________________
​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [90kg =9+5+3 ] +2.5kg -2 rep


Chest extreme stretch
[Bw=40s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [63.75kg a side =8+3+1 ] +1.25kg a side -2 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [35kg+The Bar = 9+4+2] -3 reps +2.5kg


Extreme tricep stretch
[BW=100S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+5=9+4+2) +2.5kg -2reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[127.5=12] +2.5kg -1 rep
Ss[142.5=8] +2.5kg +2 rep

_______________________________________________

Today diets

8:30- 50g whey + 50g dextrose

10:30 - 50g whey + 70g dextrose

11:30 - 4x eggs + 4 lean pork sausages

13:30 - 2 x cans of tuna + 30g mixed nuts

16:30 - 300g basa

18:30 - 280g lamb steak

21:30- 200g basa and veg
_______________________________________________

Macros:
320p
153c
103f
_______________________________________________

​

Good update man, nice weights being moved - big protein intake too @LevButlerov would approve.

Doing team gold proud

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (3) (20/12/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms

wide grip ez-bar cable drag curls
(Once I fail I stand back and perform as many reps of a regular curls)
Rest pause [28kg=11+(3)+7+(3)+5+(3)] +2kg +3 reps

Cross body dumbbell curls
straight set [22.5kg=10+5+4+4] +2.5kg -7 reps


Bicep extreme stretch
[BW=70s]

Hamstrings
Seated leg curls
(zero bracing and tensing of the upper body to making it much hard as it's easy to max this out)
Rest pause [62.5=10+5+3] +2.5kg +1rep



Hamstring extreme stretch
[BW=20 deep breaths[/I]]

Quads
hack squats
Straight set[83.75kg a side =11] +2.5kg -1rep


Plate loaded leg extension widow maker
WM [47.5kg a side =14+4+3+2+2]



Quad extreme stretch
[BW=50s]

Claves
Dante turdel style Donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [45kg=16+7+6] +2.5kg +7reps

_______________________________________________

Diet:

08:30- 55g whey + 55g dextrose

10:30- store bought protein shake + hydration drink with dextrose

11:00- 4x eggs + 4 lean pork sausages

13:00- 300g basa

15:00- protein yoghurt + can on tuna

17:00- 2x can of tuna

19:00- 200g basa and veg


21:00- 250g beef mince bowl
_______________________________________________

Macros:
160C
113f
308p
_______________________________________________

​

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (C) (22/12/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [71.25kg a side=9+5+3] +1.25kg +3reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 47.5kg+The bar=10+4+2] +2.5kg -1rep

Extreme shoulder stretch
[BW=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [75+The Bar = 10+5+3] +2.5kg -3 rep

Extreme tricep stretch
[BW=56s]

Back width
Weighted pull ups
Rest pause [BW+Chain=10+4+3) +2reps

Back thickness
Wide grip T-bar floor rows (no chest support)X 2
Ss[42.5=12] +2.5kg
Ss[52.5kg=7] +2.5kg -1rep

_______________________________________________

Today diets

08:30 - store bought protein shake + 35g dextrose

10:30 - store bought protein shake + 35g dextrose

11:00 - 4x eggs + 4x lean pork sausages

13:00 - 3 cans of tuna

15:00 - 2x protein yogurts

17:00- 300g basa

19:00 - 280g lamb steak and veg

21:00- 200g basa

_______________________________________________

Macros:
330P
155C
96F

_______________________________________________

 

[Tuchchh]

Good update man, nice weights being moved - big protein intake too @LevButlerov would approve.

Doing team gold proud

Been quite behind on updates so I just smashed out a few, should be all caught up now.

Ran out of protein and my package seems to be stuck so will probably lower over the next few days

 

[Allupfromhere]

_______________________________________________

Team Gold

Session 1 (A) (18/12/25)
Chest
Shoulders
Triceps
Back
_______________________________________________
​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [90kg =9+5+3 ] +2.5kg -2 rep


Chest extreme stretch
[Bw=40s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [63.75kg a side =8+3+1 ] +1.25kg a side -2 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [35kg+The Bar = 9+4+2] -3 reps +2.5kg


Extreme tricep stretch
[BW=100S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+5=9+4+2) +2.5kg -2reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[127.5=12] +2.5kg -1 rep
Ss[142.5=8] +2.5kg +2 rep

_______________________________________________

Today diets

8:30- 50g whey + 50g dextrose

10:30 - 50g whey + 70g dextrose

11:30 - 4x eggs + 4 lean pork sausages

13:30 - 2 x cans of tuna + 30g mixed nuts

16:30 - 300g basa

18:30 - 280g lamb steak

21:30- 200g basa and veg
_______________________________________________

Macros:
320p
153c
103f
_______________________________________________

​

Been quite behind on updates so I just smashed out a few, should be all caught up now.

Ran out of protein and my package seems to be stuck so will probably lower over the next few days

Bro your workouts a mint! Im a huge fan of rest pauses and food looks clean as a whistle too. Heading towards the protien king badge territory

 

[Tuchchh]

Bro your workouts a mint! Im a huge fan of rest pauses and food looks clean as a whistle too. Heading towards the protien king badge territory

I love rest pause, it gives me 3-4 attempts to get as much progress on each exercise. And just gets me in the right headspace to really push hard. I find if I have multiple sets with no clear goal I subconsciousy just start to slack off

Id honestly go higher in protein but I feel like the misses doesn't appreciate how much I spend on it (even though it's fairly cheap compared to most) we both grew up poor and just haven't adjusted to actually making decent money yet

 

[Allupfromhere]

I find if I have multiple sets with no clear goal I subconsciousy just start to slack off

brother!! I even film all my top sets to send to my coach for accountability and this make me send it as hard as i can every set knowing he will be reviewing them all haha.

Id honestly go higher in protein but I feel like the misses doesn't appreciate how much I spend on it (even though it's fairly cheap compared to most) we both grew up poor and just haven't adjusted to actually making decent money yet

Brother you do you for sure!! And hey bro i know what its like growing up the same
Adjusting to better money doesnt mean we need to spend it? True

 

[Tuchchh]

brother!! I even film all my top sets to send to my coach for accountability and this make me send it as hard as i can every set knowing he will be reviewing them all haha.

Brother you do you for sure!! And hey bro i know what its like growing up the same
Adjusting to better money doesnt mean we need to spend it? True

Definitely, most people would be surprised how hard you can actually push a set when you know someone is watching and judging it

 

[Allupfromhere]

Definitely, most people would be surprised how hard you can actually push a set when you know someone is watching and judging it

Exactly!!!

 

[LevButlerov]

_______________________________________________

Team Gold

Session 1 (A) (18/12/25)
Chest
Shoulders
Triceps
Back
_______________________________________________
​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [90kg =9+5+3 ] +2.5kg -2 rep


Chest extreme stretch
[Bw=40s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [63.75kg a side =8+3+1 ] +1.25kg a side -2 reps

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [35kg+The Bar = 9+4+2] -3 reps +2.5kg


Extreme tricep stretch
[BW=100S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [89+5=9+4+2) +2.5kg -2reps

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[127.5=12] +2.5kg -1 rep
Ss[142.5=8] +2.5kg +2 rep

_______________________________________________

Today diets

8:30- 50g whey + 50g dextrose

10:30 - 50g whey + 70g dextrose

11:30 - 4x eggs + 4 lean pork sausages

13:30 - 2 x cans of tuna + 30g mixed nuts

16:30 - 300g basa

18:30 - 280g lamb steak

21:30- 200g basa and veg
_______________________________________________

Macros:
320p
153c
103f
_______________________________________________

​

_______________________________________________

Team Gold

Session 1 (C) (22/12/25)
Chest
Shoulders
Triceps
Back
_______________________________________________​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [71.25kg a side=9+5+3] +1.25kg +3reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 47.5kg+The bar=10+4+2] +2.5kg -1rep

Extreme shoulder stretch
[BW=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [75+The Bar = 10+5+3] +2.5kg -3 rep

Extreme tricep stretch
[BW=56s]

Back width
Weighted pull ups
Rest pause [BW+Chain=10+4+3) +2reps

Back thickness
Wide grip T-bar floor rows (no chest support)X 2
Ss[42.5=12] +2.5kg
Ss[52.5kg=7] +2.5kg -1rep

_______________________________________________

Today diets

08:30 - store bought protein shake + 35g dextrose

10:30 - store bought protein shake + 35g dextrose

11:00 - 4x eggs + 4x lean pork sausages

13:00 - 3 cans of tuna

15:00 - 2x protein yogurts

17:00- 300g basa

19:00 - 280g lamb steak and veg

21:00- 200g basa

_______________________________________________

Macros:
330P
155C
96F

_______________________________________________

Good chest shoulder tricep and back day
71kg incline hammer and the 47kg behind neck press both moving strong but neck press you actually using the neck? @Tuchchh

Protein at 330 is perfect for macros!

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (A) (24/12/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [41.25kg=10+6+3+static] -1reps +1.25kg

Reverse grip ez bar cable curls xRP
Rest pause [26kg=12+7+5+3+static]

Bicep extreme stretch
[BW=70s]

Wrist curls X 3

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+3.75(top)=11+5+3+static) +1.75kg

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [115kg=8] +2.5kg -1 rep
Straight set [120kg=5]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [100kg=13+8+6+3] +5kg -3 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 35g dextrose + Paul's protein drink

10:00- 35g dextrose + Paul's protein drink

11:45- 4x eggs + 4 beef sausages

14:00- 500g basa

16:00- 2x protein yogurts

18:30- 300g lamb steak

21:30- 2x cans of tuna
_______________________________________________

Macros:
161C
119f
305P
_______________________________________________

 

[Dreamer]

_______________________________________________

Team Gold

Session 2 (A) (24/12/25)
Bicep/forearms
Hamstring
Quads
Claves
_______________________________________________
​

Biceps/forearms
Plate loaded preacher curls xRP
Rest pause [41.25kg=10+6+3+static] -1reps +1.25kg

Reverse grip ez bar cable curls xRP
Rest pause [26kg=12+7+5+3+static]

Bicep extreme stretch
[BW=70s]

Wrist curls X 3

Hamstrings
Standing leg curls
(Reset and changed the strength curve on this to allow for easier micro loading)
Rest pause [16.25(bottom)+3.75(top)=11+5+3+static) +1.75kg

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
Paused heel elevated squats X 2ss
Straight set [115kg=8] +2.5kg -1 rep
Straight set [120kg=5]
(Going back to one set and bringing the widow maker back after this. Cause a little issues later on the day with my si joint. Think it has something to do with my tight hamstrings so I'll work on mobility before I return to multi set pressing)

Quad extreme stretch
[BW=30s]

Calves
leg press raise xRP
Rest pause [100kg=13+8+6+3] +5kg -3 reps

Calve stretch
[95kg=70s]
_______________________________________________

Diet:

08:00- 35g dextrose + Paul's protein drink

10:00- 35g dextrose + Paul's protein drink

11:45- 4x eggs + 4 beef sausages

14:00- 500g basa

16:00- 2x protein yogurts

18:30- 300g lamb steak

21:30- 2x cans of tuna
_______________________________________________

Macros:
161C
119f
305P
_______________________________________________

Nice diet there @Tuchchh - solid training as always, lets go Team Gold

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (A) (27/12/25)
Chest
Shoulders
Tricep
Back
______________________________________​

Chest
Decline hammer chest press
Rest pause [70kg a side=9+5+3 ] +1.25kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=6+4+3 ] +1rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [72.5kg+The Bar = 11+6+3] +2.5kg +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [80=11+5+4) +2.5kg +5kg -2 reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[60=10] -1Rep +2.5kg +1rep
Ss[65=6] +1.25

_______________________________________________


Today diets

07:30 - 35g dextrose + Paul's protein drink

09:30 - 35g dextrose + Paul's protein drink

11:00 - 2x cans of tuna

13:30 - 4x eggs + 4 beef sausages

15:30 - 400g basa + veg

17:30 - 1 can of tuna and protein yoghurt

20:00- 250g beef mince bowl

22:30 - 200g basa
_______________________________________________

Macros:
317P
156C
124F
_______________________________________________

 

[Tuchchh]

Nice diet there @Tuchchh - solid training as always, lets go Team Gold

Planning on being lean enough in the next 6-8 weeks to then be able to really push the limits. I haven't been able to run this program on this little calories before and still progress, so it'll be interesting

 

[Dreamer]

_______________________________________________

Team Gold

Session 1 (A) (27/12/25)
Chest
Shoulders
Tricep
Back
______________________________________​

Chest
Decline hammer chest press
Rest pause [70kg a side=9+5+3 ] +1.25kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=6+4+3 ] +1rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [72.5kg+The Bar = 11+6+3] +2.5kg +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [80=11+5+4) +2.5kg +5kg -2 reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[60=10] -1Rep +2.5kg +1rep
Ss[65=6] +1.25

_______________________________________________


Today diets

07:30 - 35g dextrose + Paul's protein drink

09:30 - 35g dextrose + Paul's protein drink

11:00 - 2x cans of tuna

13:30 - 4x eggs + 4 beef sausages

15:30 - 400g basa + veg

17:30 - 1 can of tuna and protein yoghurt

20:00- 250g beef mince bowl

22:30 - 200g basa
_______________________________________________

Macros:
317P
156C
124F
_______________________________________________

Do you train in the AM mate?

 

[Tuchchh]

Do you train in the AM mate?

I generally depends on the shift I do but as of lately its been am, as I've been doing alot of afternoon work. In-between my dextrose and protein shakes is where I train

 

[Dreamer]

I generally depends on the shift I do but as of lately its been am, as I've been doing alot of afternoon work. In-between my dextrose and protein shakes is where I train

I do my cardio in the morning, but been struggling a bit, I am gonna add some dextrose first thing tomorrow see how that helps, it caught my eye on your log - you find it helps?

 

[Tuchchh]

I do my cardio in the morning, but been struggling a bit, I am gonna add some dextrose first thing tomorrow see how that helps, it caught my eye on your log - you find it helps?

I mainly use it as it's one of the fastest carbohydrates to hit the blood stream and since my diet is so low carb (rest day) it also helps refill my glycogen levels. I normally take it 30 minutes pre workout and I believe it hits peak blood glucose within 20-30 mins and refills about 50% of my glycogen, slowly filling more throughout the workout.

What sort of cardio do you do?

 

[LevButlerov]

_______________________________________________

Team Gold

Session 1 (A) (27/12/25)
Chest
Shoulders
Tricep
Back
______________________________________​

Chest
Decline hammer chest press
Rest pause [70kg a side=9+5+3 ] +1.25kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=6+4+3 ] +1rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [72.5kg+The Bar = 11+6+3] +2.5kg +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [80=11+5+4) +2.5kg +5kg -2 reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[60=10] -1Rep +2.5kg +1rep
Ss[65=6] +1.25

_______________________________________________


Today diets

07:30 - 35g dextrose + Paul's protein drink

09:30 - 35g dextrose + Paul's protein drink

11:00 - 2x cans of tuna

13:30 - 4x eggs + 4 beef sausages

15:30 - 400g basa + veg

17:30 - 1 can of tuna and protein yoghurt

20:00- 250g beef mince bowl

22:30 - 200g basa
_______________________________________________

Macros:
317P
156C
124F
_______________________________________________

Good chest and shoulder day @Tuchchh
55kg clean and press are strong numbers
80 pulldowns and 60kg rows good volume!

Macros look big on protein at 317g love it

 

[stevesmi]

_______________________________________________

Team Gold

Session 1 (A) (27/12/25)
Chest
Shoulders
Tricep
Back
______________________________________​

Chest
Decline hammer chest press
Rest pause [70kg a side=9+5+3 ] +1.25kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=6+4+3 ] +1rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [72.5kg+The Bar = 11+6+3] +2.5kg +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [80=11+5+4) +2.5kg +5kg -2 reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[60=10] -1Rep +2.5kg +1rep
Ss[65=6] +1.25

_______________________________________________


Today diets

07:30 - 35g dextrose + Paul's protein drink

09:30 - 35g dextrose + Paul's protein drink

11:00 - 2x cans of tuna

13:30 - 4x eggs + 4 beef sausages

15:30 - 400g basa + veg

17:30 - 1 can of tuna and protein yoghurt

20:00- 250g beef mince bowl

22:30 - 200g basa
_______________________________________________

Macros:
317P
156C
124F
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@Tuchchh Nice job on this man. The diet looks really solid. Good protein options right there. I like the beef mince bowl. Sounds really good to me.

 

[Ulter]

i like how you hit the decline hammer chest press to start. and i like the rest pauses too. that is a strong workout @Tuchchh

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Team Gold

Session 1 (A) (27/12/25)
Chest
Shoulders
Tricep
Back
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Chest
Decline hammer chest press
Rest pause [70kg a side=9+5+3 ] +1.25kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=6+4+3 ] +1rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [72.5kg+The Bar = 11+6+3] +2.5kg +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [80=11+5+4) +2.5kg +5kg -2 reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[60=10] -1Rep +2.5kg +1rep
Ss[65=6] +1.25

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Today diets

07:30 - 35g dextrose + Paul's protein drink

09:30 - 35g dextrose + Paul's protein drink

11:00 - 2x cans of tuna

13:30 - 4x eggs + 4 beef sausages

15:30 - 400g basa + veg

17:30 - 1 can of tuna and protein yoghurt

20:00- 250g beef mince bowl

22:30 - 200g basa
_______________________________________________

Macros:
317P
156C
124F
_______________________________________________

 

[Mobster]

Close grip smith press (elbows flared out)

Interesting

 

[2Thick]

I mainly use it as it's one of the fastest carbohydrates to hit the blood stream and since my diet is so low carb (rest day) it also helps refill my glycogen levels. I normally take it 30 minutes pre workout and I believe it hits peak blood glucose within 20-30 mins and refills about 50% of my glycogen, slowly filling more throughout the workout.

What sort of cardio do you do?

it really isn't necessary to do that. and in some ways its counter productive @Tuchchh you should get used to training fasted for a cleaner workout