Approved Log Bodybuilding Transition Cycle Log

[bss]

Here are the warm ups I did for each lift brother.

Squat

Warm ups

1x20 bar

1x5 70 kilos

1x3 100 kilos

1x2 130 kilos

1x1 160 kilos

1x1 185 kilos



Working weight 200 kilos



Bench

Warm ups

1x20 bar

1x5 70 kilos

1x3 100 kilos

1x2 130 kilos

1x1 150 kilos

1x1 165 kilos



Working weight 180 kilos



Deadlift



I actually warmed up for 250 kilo in mind but felt strong.



warm ups

1x20 bar

1x5 70 kilos

1x5 120 kilos

1x3 165 kilos

1x1 195 kilos

1x1 215 kilos

1x1 235 kilos



Working weight 270 kilos


Appreciate it brother built up clean and stayed tight the whole way.

Definitely had to hold myself back from pushing heavier sticking to the speed/technique focus and managing recovery.




Appreciate that big bro

It’s a mix of both honestly, there’s a clear structure behind it, but I leave room to auto-regulate based on how I’m feeling on the day.

I keep the main focus blocks planned (strength, volume, speed/technique), and rotate intensity/volume to manage fatigue and avoid overtraining. Then within that, I’ll adjust slightly if performance is up or down.

So yeah it might look instinctive from the outside, but it’s really structured with controlled flexibility keeps progress moving without burning out. Sometimes

Fucking well done bro!

 

[Nasser1997o2]

Fasted BW: 110.3kg


Fasted Session – Speed / Technique Focus ️

• Squat: 3×2 @ 200kg
• Bench: 3×2 @ 180kg
• Deadlift: 3×1 @ 270kg

Bar speed was snappy, execution was clean, in, out, no wasted energy. Zero fatigue, just precision work.


Powered by:
@Prymal
@Southern Cross Labs


Coached by: @Gains Man


Southern Cross Labs Team:
@Southern Cross Labs @bss @Pound2749 @Kouta @Kopite67 @jenkemj @Made_Man @theJimJim @aquadux @KaneD @Boydie @TheBigT28 @Rudeus @SanAndreas


Prymal Team:
@Prymal @bss @OwEv751 @Made_Man @Yeahnah @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Nasser1997o2

Legend:

@Thoranosaurus_flex

Videos: 270 kilo deadlift, 180 kilos bench 2 reps, 200 kilo squat 2 reps.

Photo: fasted bw 110.30

absolute unit

insane lifts bro!

 

[Ohdamn]

️ SPONSORED BY @Southern Cross Labs & @Prymal ️
Coached by @Gains Man


FASTED CARDIO DAY

109.50 kilo bw fasted


Bike Work:
• Level 8 — 50 mins @ ~60 RPM
• Level 10 — 10 mins @ ~60 RPM


Steady grind. Controlled pace.
Every pedal = more conditioning, more discipline, more separation.


Southern Cross Labs Team:
@SouthernCrossLabs @bss @Pound2749 @Kouta @Kopite67 @jenkemj
@Made_Man @theJimJim @aquadux @KaneD @Boydie @TheBigT28
@Rudeus @SanAndreas


Prymal Team:
@Prymal @bss @OwEv751 @Made_Man @Yeahnah @G8MARC
@jenkemj @Jigglybuff @Ohyeahbra @Nasser1997o2


Photos: a little top up the other day shopping. 109.50 kilo bw fasted. Greek yogurt oats mixed berries and honey. Chicken rice bread and banana.

 

[Kopite67]

️ SPONSORED BY @Southern Cross Labs & @Prymal ️
Coached by @Gains Man


FASTED CARDIO DAY

109.50 kilo bw fasted


Bike Work:
• Level 8 — 50 mins @ ~60 RPM
• Level 10 — 10 mins @ ~60 RPM


Steady grind. Controlled pace.
Every pedal = more conditioning, more discipline, more separation.


Southern Cross Labs Team:
@SouthernCrossLabs @bss @Pound2749 @Kouta @Kopite67 @jenkemj
@Made_Man @theJimJim @aquadux @KaneD @Boydie @TheBigT28
@Rudeus @SanAndreas


Prymal Team:
@Prymal @bss @OwEv751 @Made_Man @Yeahnah @G8MARC
@jenkemj @Jigglybuff @Ohyeahbra @Nasser1997o2


Photos: a little top up the other day shopping. 109.50 kilo bw fasted. Greek yogurt oats mixed berries and honey. Chicken rice bread and banana.

Nice update brother

 

[theJimJim]

️ SPONSORED BY @Southern Cross Labs & @Prymal ️
Coached by @Gains Man


FASTED CARDIO DAY

109.50 kilo bw fasted


Bike Work:
• Level 8 — 50 mins @ ~60 RPM
• Level 10 — 10 mins @ ~60 RPM


Steady grind. Controlled pace.
Every pedal = more conditioning, more discipline, more separation.


Southern Cross Labs Team:
@SouthernCrossLabs @bss @Pound2749 @Kouta @Kopite67 @jenkemj
@Made_Man @theJimJim @aquadux @KaneD @Boydie @TheBigT28
@Rudeus @SanAndreas


Prymal Team:
@Prymal @bss @OwEv751 @Made_Man @Yeahnah @G8MARC
@jenkemj @Jigglybuff @Ohyeahbra @Nasser1997o2


Photos: a little top up the other day shopping. 109.50 kilo bw fasted. Greek yogurt oats mixed berries and honey. Chicken rice bread and banana.

Nice little morning cardio session. Lifting this afternoon or actually having a proper rest day?

 

[Ohdamn]

deads 250 what a warm up

Thanks brother, Just getting the body online heavier work coming

Nice TD ,great stack

Appreciate it bro, everything is prepared right now

Great update, unreal strength, absolute machine

Means a lot man

Fucking well done bro!

Thanks brother

absolute unit

insane lifts bro!

Thanks brother! Trying to push that “insane” to normal for me now

Nice update brother

Always appreciate you bro

Nice little morning cardio session. Lifting this afternoon or actually having a proper rest day?

Thank brother! It was refreshing.

Proper rest day today, letting everything recover. Primer tomorrow just to keep the nervous system firing, zero fatigue going into mock meet day

 

[LevButlerov]

Thanks brother, Just getting the body online heavier work coming

heavy is in the works

 

[Prymal]

Great update brother

 

[LevButlerov]

️ SPONSORED BY @Southern Cross Labs & @Prymal ️
Coached by @Gains Man


FASTED CARDIO DAY

109.50 kilo bw fasted


Bike Work:
• Level 8 — 50 mins @ ~60 RPM
• Level 10 — 10 mins @ ~60 RPM


Steady grind. Controlled pace.
Every pedal = more conditioning, more discipline, more separation.


Southern Cross Labs Team:
@SouthernCrossLabs @bss @Pound2749 @Kouta @Kopite67 @jenkemj
@Made_Man @theJimJim @aquadux @KaneD @Boydie @TheBigT28
@Rudeus @SanAndreas


Prymal Team:
@Prymal @bss @OwEv751 @Made_Man @Yeahnah @G8MARC
@jenkemj @Jigglybuff @Ohyeahbra @Nasser1997o2


Photos: a little top up the other day shopping. 109.50 kilo bw fasted. Greek yogurt oats mixed berries and honey. Chicken rice bread and banana.

awesome food haul there

 

[rizzlekdizzle]

sometimes I think I'm getting strong and then I see @Ohdamn 's warm up lifts....

 

[bss]

️ SPONSORED BY @Southern Cross Labs & @Prymal ️
Coached by @Gains Man


FASTED CARDIO DAY

109.50 kilo bw fasted


Bike Work:
• Level 8 — 50 mins @ ~60 RPM
• Level 10 — 10 mins @ ~60 RPM


Steady grind. Controlled pace.
Every pedal = more conditioning, more discipline, more separation.


Southern Cross Labs Team:
@SouthernCrossLabs @bss @Pound2749 @Kouta @Kopite67 @jenkemj
@Made_Man @theJimJim @aquadux @KaneD @Boydie @TheBigT28
@Rudeus @SanAndreas


Prymal Team:
@Prymal @bss @OwEv751 @Made_Man @Yeahnah @G8MARC
@jenkemj @Jigglybuff @Ohyeahbra @Nasser1997o2


Photos: a little top up the other day shopping. 109.50 kilo bw fasted. Greek yogurt oats mixed berries and honey. Chicken rice bread and banana.

How good is fasted cardio, my only way!

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Mock meet day, was meant to just be a primer, but warm-ups felt too good not to send it.



Bodyweight this morning: 109.6 kg (non-fasted)



Pre-workout (60 mins out):

4 slices sourdough

40 g honey



30 mins out



Ultra stim warrior

Dmaa 50 mg





Intra (sipped leading into lifts):

1 tsp salt (~2300 mg sodium)

1/2 tsp lite salt (~400 mg potassium)

5 g creatine

2 g taurine

10 g EAAs

Magnesium

30 g honey



Lifts:

Squat — 270 kg

Bench — 220 kg (hamstring + lower back were tight) tried 230 and failed!

Deadlift — 300 kg



Total: 790 kg



Not the 800 I was chasing, but still a result I’m proud of, especially being ~10 kg lighter than my last peak.



Will try a more balanced approach next strength peak

• Bench: 222.5
• Squat: 275
• Deadlift: 302.5

→ 800 kg

Ready to put the strength to use for this cut


Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 220 kilo bench, 270 kilo squat, 300 kilo deadlift

 

[Ohdamn]

heavy is in the works

Always bro

Great update brother

Thanks boss! Appreciate you bro, means a lot

awesome food haul there

Thanks brother! Gotta fuel the lifts

sometimes I think I'm getting strong and then I see @Ohdamn 's warm up lifts....

Thanks brother
nothing but respect, good motivation for us to keep pushing

How good is fasted cardio, my only way!

It hits different hey, I love it

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Mock meet day, was meant to just be a primer, but warm-ups felt too good not to send it.



Bodyweight this morning: 109.6 kg (non-fasted)



Pre-workout (60 mins out):

4 slices sourdough

40 g honey



30 mins out



Ultra stim warrior

Dmaa 50 mg





Intra (sipped leading into lifts):

1 tsp salt (~2300 mg sodium)

1/2 tsp lite salt (~400 mg potassium)

5 g creatine

2 g taurine

10 g EAAs

Magnesium

30 g honey



Lifts:

Squat — 270 kg

Bench — 220 kg (hamstring + lower back were tight) tried 230 and failed!

Deadlift — 300 kg



Total: 790 kg



Not the 800 I was chasing, but still a result I’m proud of, especially being ~10 kg lighter than my last peak.



Will try a more balanced approach next strength peak

• Bench: 222.5
• Squat: 275
• Deadlift: 302.5

→ 800 kg

Ready to put the strength to use for this cut


Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 220 kilo bench, 270 kilo squat, 300 kilo deadlift

Awesome result brother. 10kg lighter is huge. Will certainly get it next time

 

[MrsOhdamnsBOSS]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Mock meet day, was meant to just be a primer, but warm-ups felt too good not to send it.



Bodyweight this morning: 109.6 kg (non-fasted)



Pre-workout (60 mins out):

4 slices sourdough

40 g honey



30 mins out



Ultra stim warrior

Dmaa 50 mg





Intra (sipped leading into lifts):

1 tsp salt (~2300 mg sodium)

1/2 tsp lite salt (~400 mg potassium)

5 g creatine

2 g taurine

10 g EAAs

Magnesium

30 g honey



Lifts:

Squat — 270 kg

Bench — 220 kg (hamstring + lower back were tight) tried 230 and failed!

Deadlift — 300 kg



Total: 790 kg



Not the 800 I was chasing, but still a result I’m proud of, especially being ~10 kg lighter than my last peak.



Will try a more balanced approach next strength peak

• Bench: 222.5
• Squat: 275
• Deadlift: 302.5

→ 800 kg

Ready to put the strength to use for this cut


Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 220 kilo bench, 270 kilo squat, 300 kilo deadlift

Completely smashed it babe!!

 

[gar71]

sometimes I think I'm getting strong and then I see @Ohdamn 's warm up lifts....

this is everyone following @Ohdamn …….

 

[theJimJim]

Fantastic man!

 

[gar71]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Mock meet day, was meant to just be a primer, but warm-ups felt too good not to send it.



Bodyweight this morning: 109.6 kg (non-fasted)



Pre-workout (60 mins out):

4 slices sourdough

40 g honey



30 mins out



Ultra stim warrior

Dmaa 50 mg





Intra (sipped leading into lifts):

1 tsp salt (~2300 mg sodium)

1/2 tsp lite salt (~400 mg potassium)

5 g creatine

2 g taurine

10 g EAAs

Magnesium

30 g honey



Lifts:

Squat — 270 kg

Bench — 220 kg (hamstring + lower back were tight) tried 230 and failed!

Deadlift — 300 kg



Total: 790 kg



Not the 800 I was chasing, but still a result I’m proud of, especially being ~10 kg lighter than my last peak.



Will try a more balanced approach next strength peak

• Bench: 222.5
• Squat: 275
• Deadlift: 302.5

→ 800 kg

Ready to put the strength to use for this cut


Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 220 kilo bench, 270 kilo squat, 300 kilo deadlift

One of the best logs going around, watching you lift heavy shit whilst jacked as fuck, it’s a thing of beauty

 

[Ohdamn]

Awesome result brother. 10kg lighter is huge. Will certainly get it next time

Appreciate that heaps brother 10kg down made a big difference.

Completely smashed it babe!!

thank you babe

this is everyone following @Ohdamn …….

Thanks legend .

Fantastic man!

Thanks brother appreciate it.

One of the best logs going around, watching you lift heavy shit whilst jacked as fuck, it’s a thing of beauty

Thank you! That means a lot bro always trying to keep raising the bar every session.

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @gainsman



108.60kg fasted this morning… might be able to sit right on my target weight or very close before the cut even officially starts



Fasted cardio

Kicked things off with:

• Bike – 5km @ level 8 (10 mins)

• 5 rounds: 5 burpees / 5 pull-ups



Conditioning starting to come up nicely and the physique is tightening.

Now just waiting on the plan from coach to really lock in this cut phase, can’t wait to push it properly





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Photos: Physique photos this morning(a lot to refine and work on) and fasted bw

 

[theJimJim]

You are looking insane brother!

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @gainsman



108.60kg fasted this morning… might be able to sit right on my target weight or very close before the cut even officially starts



Fasted cardio

Kicked things off with:

• Bike – 5km @ level 8 (10 mins)

• 5 rounds: 5 burpees / 5 pull-ups



Conditioning starting to come up nicely and the physique is tightening.

Now just waiting on the plan from coach to really lock in this cut phase, can’t wait to push it properly





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Photos: Physique photos this morning(a lot to refine and work on) and fasted bw

Be fun to watch this cut unfold brother

 

[Kouta]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @gainsman



108.60kg fasted this morning… might be able to sit right on my target weight or very close before the cut even officially starts



Fasted cardio

Kicked things off with:

• Bike – 5km @ level 8 (10 mins)

• 5 rounds: 5 burpees / 5 pull-ups



Conditioning starting to come up nicely and the physique is tightening.

Now just waiting on the plan from coach to really lock in this cut phase, can’t wait to push it properly





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Photos: Physique photos this morning(a lot to refine and work on) and fasted bw

Amazing work bro, the work you put in day in day out is literally second to none. Fucking love the way you go about it brother

 

[Yeahnah]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @gainsman



108.60kg fasted this morning… might be able to sit right on my target weight or very close before the cut even officially starts



Fasted cardio

Kicked things off with:

• Bike – 5km @ level 8 (10 mins)

• 5 rounds: 5 burpees / 5 pull-ups



Conditioning starting to come up nicely and the physique is tightening.

Now just waiting on the plan from coach to really lock in this cut phase, can’t wait to push it properly





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Photos: Physique photos this morning(a lot to refine and work on) and fasted bw

Goals bro tbh haha

 

[OwEv751]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @gainsman



108.60kg fasted this morning… might be able to sit right on my target weight or very close before the cut even officially starts



Fasted cardio

Kicked things off with:

• Bike – 5km @ level 8 (10 mins)

• 5 rounds: 5 burpees / 5 pull-ups



Conditioning starting to come up nicely and the physique is tightening.

Now just waiting on the plan from coach to really lock in this cut phase, can’t wait to push it properly





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Photos: Physique photos this morning(a lot to refine and work on) and fasted bw

Can't wait to find out what sort of cut programme @Gains Man has for you bro.

Got my notepad ready!

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @gainsman



108.60kg fasted this morning… might be able to sit right on my target weight or very close before the cut even officially starts



Fasted cardio

Kicked things off with:

• Bike – 5km @ level 8 (10 mins)

• 5 rounds: 5 burpees / 5 pull-ups



Conditioning starting to come up nicely and the physique is tightening.

Now just waiting on the plan from coach to really lock in this cut phase, can’t wait to push it properly





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Photos: Physique photos this morning(a lot to refine and work on) and fasted bw

big and ripped amazing size

 

[bss]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @gainsman



108.60kg fasted this morning… might be able to sit right on my target weight or very close before the cut even officially starts



Fasted cardio

Kicked things off with:

• Bike – 5km @ level 8 (10 mins)

• 5 rounds: 5 burpees / 5 pull-ups



Conditioning starting to come up nicely and the physique is tightening.

Now just waiting on the plan from coach to really lock in this cut phase, can’t wait to push it properly





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Photos: Physique photos this morning(a lot to refine and work on) and fasted bw

Looking leaner every time!

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Full Body – Fasted

Bodyweight: 107.70 kg (thought I’d be heavier after waking up at midnight for a snack lol)



Incline Barbell Press

160 kg × 10



Lat Pulldown

140 kg × 8



Leg Press

500 kg × 10



Seated Hamstring Curl

80 kg × 10



Lateral Raises

20 kg DBs × 12



Barbell Curl

60 kg × 12



Tricep Pushdown

134 kg × 12

30 minute bike

Push ups and pull ups

Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photo: fasted bw

Video: 10 rep 140 kilo lat pull down. Followed by I don’t even know how many reps of bw pull ups but heart rate was up

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Full Body – Fasted

Bodyweight: 107.70 kg (thought I’d be heavier after waking up at midnight for a snack lol)



Incline Barbell Press

160 kg × 10



Lat Pulldown

140 kg × 8



Leg Press

500 kg × 10



Seated Hamstring Curl

80 kg × 10



Lateral Raises

20 kg DBs × 12



Barbell Curl

60 kg × 12



Tricep Pushdown

134 kg × 12

30 minute bike

Push ups and pull ups

Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photo: fasted bw

Nice update bro

 

[OwEv751]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Full Body – Fasted

Bodyweight: 107.70 kg (thought I’d be heavier after waking up at midnight for a snack lol)



Incline Barbell Press

160 kg × 10



Lat Pulldown

140 kg × 8



Leg Press

500 kg × 10



Seated Hamstring Curl

80 kg × 10



Lateral Raises

20 kg DBs × 12



Barbell Curl

60 kg × 12



Tricep Pushdown

134 kg × 12

30 minute bike

Push ups and pull ups

Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photo: fasted bw

Video: 10 rep 140 kilo lat pull down. Followed by I don’t even know how many reps of bw pull ups but heart rate was up

Very interesting training programme today bro. 1 set of every muscle group. Looks like you plenty left in the gas for them too. Was today actually another "rest" day for you?

 

[Ohdamn]

You are looking insane brother!

Appreciate it heaps bro still plenty to tighten up but we’re getting there.

Be fun to watch this cut unfold brother

100% bro, this is where it gets interesting now, time to chip away properly.

Amazing work bro, the work you put in day in day out is literally second to none. Fucking love the way you go about it brother

Means a lot man, just staying consistent and showing up every day

Goals bro tbh haha

love that bro, we’re all chasing it, just putting in the work.

Can't wait to find out what sort of cut programme @Gains Man has for you bro.

Got my notepad ready!

Same here bro, keen to see what gets rolled out next, will take things up another level.

big and ripped amazing size

Appreciate it bro, goal now is to keep the size while sharpening everything up.

Looking leaner every time!

Thank you bro!
small changes stacking up day by day.

Nice update bro

Thanks bro , always more to come.

Very interesting training programme today bro. 1 set of every muscle group. Looks like you plenty left in the gas for them too. Was today actually another "rest" day for you?

Haha nah not a rest day, more of a primer session. Enough to stimulate everything without draining recovery. Preparing for the Proper sessions from coach

 

[LevButlerov]

Appreciate it bro, goal now is to keep the size while sharpening everything up.

size and cardio perfect

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Full Body – Fasted

Bodyweight: 107.70 kg (thought I’d be heavier after waking up at midnight for a snack lol)



Incline Barbell Press

160 kg × 10



Lat Pulldown

140 kg × 8



Leg Press

500 kg × 10



Seated Hamstring Curl

80 kg × 10



Lateral Raises

20 kg DBs × 12



Barbell Curl

60 kg × 12



Tricep Pushdown

134 kg × 12

30 minute bike

Push ups and pull ups

Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photo: fasted bw

Video: 10 rep 140 kilo lat pull down. Followed by I don’t even know how many reps of bw pull ups but heart rate was up

140 PULL down you're a beast strong!

 

[gar71]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Full Body – Fasted

Bodyweight: 107.70 kg (thought I’d be heavier after waking up at midnight for a snack lol)



Incline Barbell Press

160 kg × 10



Lat Pulldown

140 kg × 8



Leg Press

500 kg × 10



Seated Hamstring Curl

80 kg × 10



Lateral Raises

20 kg DBs × 12



Barbell Curl

60 kg × 12



Tricep Pushdown

134 kg × 12

30 minute bike

Push ups and pull ups

Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photo: fasted bw

Video: 10 rep 140 kilo lat pull down. Followed by I don’t even know how many reps of bw pull ups but heart rate was up

Dropping weight with ease, throwing iron around, making the weights scared, keep killing it @Ohdamn

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Cut Log - Starting Point.





Fasted weigh-in: 105ish kg





Goal: 95 kg (10 kg cut)





Kicking off the cut today. Feeling motivated and ready to dial it in.



now it’s time to carve it up. Plan is to drop to 95 kg while holding onto as much of this muscle as possible. Expecting visible improvements in separation etc



Targets for this cut:





• Body fat drop while keeping strength high





• Better conditioning and vascularity





• Land at 95 kg looking full and hard





Slow and steady — 0.5–0.8 kg per week. High protein, proper training, good sleep, and consistency.

Let’s see what 10 kg down looks like on this frame.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photos: a few photos to kick off this cut.

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Cut Log - Starting Point.





Fasted weigh-in: 105ish kg





Goal: 95 kg (10 kg cut)





Kicking off the cut today. Feeling motivated and ready to dial it in.



now it’s time to carve it up. Plan is to drop to 95 kg while holding onto as much of this muscle as possible. Expecting visible improvements in separation etc



Targets for this cut:





• Body fat drop while keeping strength high





• Better conditioning and vascularity





• Land at 95 kg looking full and hard





Slow and steady — 0.5–0.8 kg per week. High protein, proper training, good sleep, and consistency.

Let’s see what 10 kg down looks like on this frame.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photos: a few photos to kick off this cut.

Looking fantastic already brother. You are going to be peeled as at 95kg

 

[Ohdamn]

Body scan

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Cut Log - Starting Point.





Fasted weigh-in: 105ish kg





Goal: 95 kg (10 kg cut)





Kicking off the cut today. Feeling motivated and ready to dial it in.



now it’s time to carve it up. Plan is to drop to 95 kg while holding onto as much of this muscle as possible. Expecting visible improvements in separation etc



Targets for this cut:





• Body fat drop while keeping strength high





• Better conditioning and vascularity





• Land at 95 kg looking full and hard





Slow and steady — 0.5–0.8 kg per week. High protein, proper training, good sleep, and consistency.

Let’s see what 10 kg down looks like on this frame.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photos: a few photos to kick off this cut.

back looks real massive 95kg is ripped city

 

[LevButlerov]

Body scan

wait it says your bodyfat it 20% im not sure of that

 

[Ohdamn]

Looking fantastic already brother. You are going to be peeled as at 95kg

Appreciate it brother

I’m keen to see how peeled I can get at 95

back looks real massive 95kg is ripped city

wait it says your bodyfat it 20% im not sure of that

Thanks brother!

That 20% reading though… not fully buying it either tbh, those scans can be way off. I’ll go more off the mirror and how I look as I tighten up

 

[LevButlerov]

That 20% reading though… not fully buying it either tbh, those scans can be way off. I’ll go more off the mirror and how I look as I tighten up

its wrong you're not 20%

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Quick Shoulders / Triceps



While waiting for plan from coach figured I’d hit shoulders and tris



Smith Machine Shoulder Press

→ 160 kg to failure will go to 180 kilos next time



Dumbbell Lateral Raises

→ 30 kg dumbbells failure



Shrugs (Barbell)

→260 kg barbell to failure



Triceps Pressdowns

→ Full stack

→ ~134 kilos Failure



One Arm Reverse Grip Cable Triceps Pressdown: 1 set x Failure



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Quick Shoulders / Triceps



While waiting for plan from coach figured I’d hit shoulders and tris



Smith Machine Shoulder Press

→ 160 kg to failure will go to 180 kilos next time



Dumbbell Lateral Raises

→ 30 kg dumbbells failure



Shrugs (Barbell)

→260 kg barbell to failure



Triceps Pressdowns

→ Full stack

→ ~134 kilos Failure



One Arm Reverse Grip Cable Triceps Pressdown: 1 set x Failure



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

260kg shrugs some of your lifts just blow me away brother

 

[gar71]

Appreciate it brother

I’m keen to see how peeled I can get at 95




Thanks brother!

That 20% reading though… not fully buying it either tbh, those scans can be way off. I’ll go more off the mirror and how I look as I tighten up

The scan is bullshit, you’re jacked as fuck with abs, the scan is cooked

 

[gar71]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Quick Shoulders / Triceps



While waiting for plan from coach figured I’d hit shoulders and tris



Smith Machine Shoulder Press

→ 160 kg to failure will go to 180 kilos next time



Dumbbell Lateral Raises

→ 30 kg dumbbells failure



Shrugs (Barbell)

→260 kg barbell to failure



Triceps Pressdowns

→ Full stack

→ ~134 kilos Failure



One Arm Reverse Grip Cable Triceps Pressdown: 1 set x Failure



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

160kg shoulder presses, 260 kg shrugs ,134kg tricep press downs , the weapon doing weapon things…….locked in for the 95kg shred

 

[rizzlekdizzle]

It’s like watching the hulk shred

 

[HarleyGuy]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Quick Shoulders / Triceps



While waiting for plan from coach figured I’d hit shoulders and tris



Smith Machine Shoulder Press

→ 160 kg to failure will go to 180 kilos next time



Dumbbell Lateral Raises

→ 30 kg dumbbells failure



Shrugs (Barbell)

→260 kg barbell to failure



Triceps Pressdowns

→ Full stack

→ ~134 kilos Failure



One Arm Reverse Grip Cable Triceps Pressdown: 1 set x Failure



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Great updates bro!

Big guy like you doing burpees is impressive! That's athleticism right there.

Your calves are awesome bro, and there's no way your BF% is 20% you're lower than that. Well done!

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Quick Shoulders / Triceps



While waiting for plan from coach figured I’d hit shoulders and tris



Smith Machine Shoulder Press

→ 160 kg to failure will go to 180 kilos next time



Dumbbell Lateral Raises

→ 30 kg dumbbells failure



Shrugs (Barbell)

→260 kg barbell to failure



Triceps Pressdowns

→ Full stack

→ ~134 kilos Failure



One Arm Reverse Grip Cable Triceps Pressdown: 1 set x Failure



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

260kg shrugs some of your lifts just blow me away brother

260 is some crazy shrugs for sure

 

[Koba]

Body scan

Oh bro!
I'm all over this one!
So this is a scan that works by sending electrical signals throughout your body to read your body's composition.
It works by measuring the amount of impedance that the signals encounter.

These types of scans still have to have base lines human bodies to have a reference point.
These base lines were measured from human cadavers.
Bodybuilders were not amongst them nor were Athletes.

Because you have much much more muscle on your body than normal, due to the scan encountering with the electrical sugnal your extra muscle mass is measured as fat because there is no base line reference for extra muscle mass in the calculation equation.
So this is completely inaccurate for a mass freak like you brother.

A Dexa scan is accurate.
You can get these done at medical imaging.
The first image is my Dexa a few years ago.
Lean mass is the amount of muscle tissue that you have on your body.
I'm 6kgs less muscle than that scan atm.
The second image is another Dexa scan 15 years ago at my peak, compare the outline of my body! 114kgs @ 10% on that one.
The third one is a recent one on an electrical impedance scale like the one that you used.
As you can see I'm 30% bodyfat with Abs lol & I'm 7 years older than I should be because the scales say I'm fat bastard
Strong Workout Brother! ️

@fillocalves
@Tomandjerry
@Allupfromhere
@Chewedsleek
@gar71
@Kopite67
@Grumpy1
@MUSTANG_18
@Pigsy
@Ratatata

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man




Locked in and ready to execute this phase properly.



Macros set:

300P / 300C / 60F (~2940 kcal)



Plan is to keep everything consistent day to day, push performance in the gym, and keep digestion tight. Carbs will be centered around training to drive output and recovery while keeping everything else controlled.



Supplements in:

WPI, L-carnitine, multivitamin, K2 + D3, fish oil, liver support, greens, magnesium. covering health, recovery, and overall performance.



PED protocol:

Test 500 / EQ 200 base

Var 50–60mg (back end)

GH 3–4iu daily

Reta 2mg weekly

Slupp 40mg daily

5a1q 2.5mg daily

Mots c 1mg daily

Bpc 1mg daily

Tb 1mg daily



Focus this week is simple , execution.

Tight food, consistent training, steps/cardio in, and keeping stress low. No missed meals, no guessing, just ticking boxes daily.



Body is feeling good coming into this. Goal is to drive a clean, steady push in condition while holding as much size and fullness as possible.



Will monitor:

• Weight trend
• Look (fullness vs condition)
• Digestion
• Performance

Ready to make this a solid phase.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Chest/triceps





strength is climbing hard while staying tight.



Bench Press

180kg × 10 —, moved too clean



Incline Dumbbell Press

60kg × 12 — full control, deep stretch every rep



Pec Deck

135kg × 15 — squeeze and burn, no ego reps



Weighted Dips

BW +70kg × 8



Tricep Pushdown

134kg × 10 — stack moving properly



Single Arm Pushdown

35kg to failure each side, strict



Everything felt locked in today. Strength is pushing into that next tier while execution stays clean.



Chasing 95kg and bringing this strength with me.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Videos: barbell shrug from yesterday 260 kilos, 180 kilo bench 10 reps(12 reps next time)

 

[jenkemj]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Chest/triceps





strength is climbing hard while staying tight.



Bench Press

180kg × 10 —, moved too clean



Incline Dumbbell Press

60kg × 12 — full control, deep stretch every rep



Pec Deck

135kg × 15 — squeeze and burn, no ego reps



Weighted Dips

BW +70kg × 8



Tricep Pushdown

134kg × 10 — stack moving properly



Single Arm Pushdown

35kg to failure each side, strict



Everything felt locked in today. Strength is pushing into that next tier while execution stays clean.



Chasing 95kg and bringing this strength with me.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Videos: barbell shrug from yesterday 260 kilos, 180 kilo bench 10 reps(12 reps next time)

Nice strength retention bro! Also I saw it before you’re clearly not 20% bf. You’re way under lol

 

[jenkemj]

260kg shrugs some of your lifts just blow me away brother

That’s fucking nuts! Big kudos! @Ohdamn

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Chest/triceps





strength is climbing hard while staying tight.



Bench Press

180kg × 10 —, moved too clean



Incline Dumbbell Press

60kg × 12 — full control, deep stretch every rep



Pec Deck

135kg × 15 — squeeze and burn, no ego reps



Weighted Dips

BW +70kg × 8



Tricep Pushdown

134kg × 10 — stack moving properly



Single Arm Pushdown

35kg to failure each side, strict



Everything felt locked in today. Strength is pushing into that next tier while execution stays clean.



Chasing 95kg and bringing this strength with me.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Videos: barbell shrug from yesterday 260 kilos, 180 kilo bench 10 reps(12 reps next time)

Great couple of updates brother. Got everything set into a nice pattern now and locked in perfectly.
Session was strong bro. Be fun to watch as you get closer to 95kg

 

[Ohdamn]

260kg shrugs some of your lifts just blow me away brother

Appreciate you bro just stacking consistent sessions now.

The scan is bullshit, you’re jacked as fuck with abs, the scan is cooked

Yeah that scan is wild I just go off mirror, performance, and how I feel.

160kg shoulder presses, 260 kg shrugs ,134kg tricep press downs , the weapon doing weapon things…….locked in for the 95kg shred

Hahaha weapon doing what it does locked in hard now, 95kg is getting closer every week.

It’s like watching the hulk shred

Hulk shred arc in full effect. Strength staying high while tightening up, that’s the goal. Thanks brother.

Great updates bro!

Big guy like you doing burpees is impressive! That's athleticism right there.

Your calves are awesome bro, and there's no way your BF% is 20% you're lower than that. Well done!

Burpees hit different at this size but that’s the standard, gotta keep the engine there, not just the strength.

Appreciate that bro! Calves always been a strong point. And yeah no way that BF reading is right

Oh bro!
I'm all over this one!
So this is a scan that works by sending electrical signals throughout your body to read your body's composition.
It works by measuring the amount of impedance that the signals encounter.

These types of scans still have to have base lines human bodies to have a reference point.
These base lines were measured from human cadavers.
Bodybuilders were not amongst them nor were Athletes.

Because you have much much more muscle on your body than normal, due to the scan encountering with the electrical sugnal your extra muscle mass is measured as fat because there is no base line reference for extra muscle mass in the calculation equation.
So this is completely inaccurate for a mass freak like you brother.

A Dexa scan is accurate.
You can get these done at medical imaging.
The first image is my Dexa a few years ago.
Lean mass is the amount of muscle tissue that you have on your body.
I'm 6kgs less muscle than that scan atm.
The second image is another Dexa scan 15 years ago at my peak, compare the outline of my body! 114kgs @ 10% on that one.
The third one is a recent one on an electrical impedance scale like the one that you used.
As you can see I'm 30% bodyfat with Abs lol & I'm 7 years older than I should be because the scales say I'm fat bastard
Strong Workout Brother! ️

@fillocalves
@Tomandjerry
@Allupfromhere
@Chewedsleek
@gar71
@Kopite67
@Grumpy1
@MUSTANG_18
@Pigsy
@Ratatata

That’s a quality breakdown bro, makes perfect sense. These scans just aren’t built for physiques like ours. I’ll look into a DEXA for a proper baseline

Nice strength retention bro! Also I saw it before you’re clearly not 20% bf. You’re way under lol

Thanks bro! strength staying up is the biggest green flag right now. Means we’re doing this right

That’s fucking nuts! Big kudos! @Ohdamn

Appreciate it man just building momentum now, no distractions.

Great couple of updates brother. Got everything set into a nice pattern now and locked in perfectly.
Session was strong bro. Be fun to watch as you get closer to 95kg

Thanks brother everything’s starting to click into place now. Gonna be a fun push to 95.

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man




Locked in and ready to execute this phase properly.



Macros set:

300P / 300C / 60F (~2940 kcal)



Plan is to keep everything consistent day to day, push performance in the gym, and keep digestion tight. Carbs will be centered around training to drive output and recovery while keeping everything else controlled.



Supplements in:

WPI, L-carnitine, multivitamin, K2 + D3, fish oil, liver support, greens, magnesium. covering health, recovery, and overall performance.



PED protocol:

Test 500 / EQ 200 base

Var 50–60mg (back end)

GH 3–4iu daily

Reta 2mg weekly

Slupp 40mg daily

5a1q 2.5mg daily

Mots c 1mg daily

Bpc 1mg daily

Tb 1mg daily



Focus this week is simple , execution.

Tight food, consistent training, steps/cardio in, and keeping stress low. No missed meals, no guessing, just ticking boxes daily.



Body is feeling good coming into this. Goal is to drive a clean, steady push in condition while holding as much size and fullness as possible.



Will monitor:

• Weight trend
• Look (fullness vs condition)
• Digestion
• Performance

Ready to make this a solid phase.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Chest/triceps





strength is climbing hard while staying tight.



Bench Press

180kg × 10 —, moved too clean



Incline Dumbbell Press

60kg × 12 — full control, deep stretch every rep



Pec Deck

135kg × 15 — squeeze and burn, no ego reps



Weighted Dips

BW +70kg × 8



Tricep Pushdown

134kg × 10 — stack moving properly



Single Arm Pushdown

35kg to failure each side, strict



Everything felt locked in today. Strength is pushing into that next tier while execution stays clean.



Chasing 95kg and bringing this strength with me.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Videos: barbell shrug from yesterday 260 kilos, 180 kilo bench 10 reps(12 reps next time)

insane lift right there @Ohdamn 180kg bench like butter for you

 

[HarleyGuy]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Chest/triceps





strength is climbing hard while staying tight.



Bench Press

180kg × 10 —, moved too clean



Incline Dumbbell Press

60kg × 12 — full control, deep stretch every rep



Pec Deck

135kg × 15 — squeeze and burn, no ego reps



Weighted Dips

BW +70kg × 8



Tricep Pushdown

134kg × 10 — stack moving properly



Single Arm Pushdown

35kg to failure each side, strict



Everything felt locked in today. Strength is pushing into that next tier while execution stays clean.



Chasing 95kg and bringing this strength with me.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Videos: barbell shrug from yesterday 260 kilos, 180 kilo bench 10 reps(12 reps next time)

Damn bro I didn't know you could bench that much for reps. Very nice!

 

[Allupfromhere]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Cut Log - Starting Point.





Fasted weigh-in: 105ish kg





Goal: 95 kg (10 kg cut)





Kicking off the cut today. Feeling motivated and ready to dial it in.



now it’s time to carve it up. Plan is to drop to 95 kg while holding onto as much of this muscle as possible. Expecting visible improvements in separation etc



Targets for this cut:





• Body fat drop while keeping strength high





• Better conditioning and vascularity





• Land at 95 kg looking full and hard





Slow and steady — 0.5–0.8 kg per week. High protein, proper training, good sleep, and consistency.

Let’s see what 10 kg down looks like on this frame.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Photos: a few photos to kick off this cut.

My brother you gonna look fucking scary fully cut up

 

[Ohdamn]

insane lift right there @Ohdamn 180kg bench like butter for you

Appreciate it man been building it up quietly, good to see it paying off

Damn bro I didn't know you could bench that much for reps. Very nice!

Thanks heaps bro 180 felt smooth, might push for 190 x 8 next week and see how that moves

My brother you gonna look fucking scary fully cut up

Needed to hear that this morning brother means a lot, just going to keep pushing and bring the best I can

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Back and biceps



45 Min Weights → 30 Min Bike → Abs Destroyed



In and out, no messing around today. Tight 45-minute session, pushed the pace, kept intensity high, then straight into cardio and finished with a brutal ab smash.



Back & Biceps Work

Close Grip Lat Pulldown

140kg × 12



Pull-Ups

Bodyweight × 15



Plate loaded Row

100kg/side × 10



Dumbbell Row

60kg × 12



Preacher Curl (Machine)

80kg × 12



Hammer Curl (Dumbbell)

30kg × 12



Everything felt strong

Cardio

30 minutes on the bike, steady pace, just enough to keep the heart rate up and burn through it.

Abs

Finished with a full send. No shortcuts, just nonstop tension and burn to close it out.

Short session, high output. This is how you keep progressing, efficiency, intensity, consistency.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Back and biceps



45 Min Weights → 30 Min Bike → Abs Destroyed



In and out, no messing around today. Tight 45-minute session, pushed the pace, kept intensity high, then straight into cardio and finished with a brutal ab smash.



Back & Biceps Work

Close Grip Lat Pulldown

140kg × 12



Pull-Ups

Bodyweight × 15



Plate loaded Row

100kg/side × 10



Dumbbell Row

60kg × 12



Preacher Curl (Machine)

80kg × 12



Hammer Curl (Dumbbell)

30kg × 12



Everything felt strong

Cardio

30 minutes on the bike, steady pace, just enough to keep the heart rate up and burn through it.

Abs

Finished with a full send. No shortcuts, just nonstop tension and burn to close it out.

Short session, high output. This is how you keep progressing, efficiency, intensity, consistency.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Great session brother. Nice and tightly wound.

 

[LevButlerov]

Appreciate it man been building it up quietly, good to see it paying off

building hard

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Back and biceps



45 Min Weights → 30 Min Bike → Abs Destroyed



In and out, no messing around today. Tight 45-minute session, pushed the pace, kept intensity high, then straight into cardio and finished with a brutal ab smash.



Back & Biceps Work

Close Grip Lat Pulldown

140kg × 12



Pull-Ups

Bodyweight × 15



Plate loaded Row

100kg/side × 10



Dumbbell Row

60kg × 12



Preacher Curl (Machine)

80kg × 12



Hammer Curl (Dumbbell)

30kg × 12



Everything felt strong

Cardio

30 minutes on the bike, steady pace, just enough to keep the heart rate up and burn through it.

Abs

Finished with a full send. No shortcuts, just nonstop tension and burn to close it out.

Short session, high output. This is how you keep progressing, efficiency, intensity, consistency.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

easy and simple for you today

 

[bss]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Back and biceps



45 Min Weights → 30 Min Bike → Abs Destroyed



In and out, no messing around today. Tight 45-minute session, pushed the pace, kept intensity high, then straight into cardio and finished with a brutal ab smash.



Back & Biceps Work

Close Grip Lat Pulldown

140kg × 12



Pull-Ups

Bodyweight × 15



Plate loaded Row

100kg/side × 10



Dumbbell Row

60kg × 12



Preacher Curl (Machine)

80kg × 12



Hammer Curl (Dumbbell)

30kg × 12



Everything felt strong

Cardio

30 minutes on the bike, steady pace, just enough to keep the heart rate up and burn through it.

Abs

Finished with a full send. No shortcuts, just nonstop tension and burn to close it out.

Short session, high output. This is how you keep progressing, efficiency, intensity, consistency.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Stacking 45 minutes of weights into 30 minutes of bike and finishing with abs is the kind of high-density block that protects conditioning while the strength keeps climbing brother

 

[Koba]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Back and biceps



45 Min Weights → 30 Min Bike → Abs Destroyed



In and out, no messing around today. Tight 45-minute session, pushed the pace, kept intensity high, then straight into cardio and finished with a brutal ab smash.



Back & Biceps Work

Close Grip Lat Pulldown

140kg × 12



Pull-Ups

Bodyweight × 15



Plate loaded Row

100kg/side × 10



Dumbbell Row

60kg × 12



Preacher Curl (Machine)

80kg × 12



Hammer Curl (Dumbbell)

30kg × 12



Everything felt strong

Cardio

30 minutes on the bike, steady pace, just enough to keep the heart rate up and burn through it.

Abs

Finished with a full send. No shortcuts, just nonstop tension and burn to close it out.

Short session, high output. This is how you keep progressing, efficiency, intensity, consistency.



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Fasted Weights!
Now that's got to be good for HGH release & creating new fresh cells!
Metabolic Flex-ibility! ️️

You said it Brother!

Intensity Builds Immensity!

As always your training astounds me brother!

Keep up the,
️OHDAMN BEAST HYBRID SYSTEM!
Thoranosaurus-Flex approved brother
️

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Quads/calves day



straight to work.



Squats (Barbell)

200kg × 8



2 rest pause sets



200kg × 1

200kg × 1



Single leg Leg Press

150kg × 20



Leg Extension

135kg × 12



Hip Adduction

110kg × 12



Standing Calf Raise machine

140kg × 20





Seated Calf Raise

100kg × 8

A bit of posing practice = great stretch!

Cardio tonight

In and out in under 45 mins

execution. Legs cooked.


Feeling unreal right now, absolutely loving this 5-day split with a 6th day cardio and ab setup my coach put together.

Progress is flying… pants are literally falling off me



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 200 kilo squat 8 reps

 

[Kouta]

Hulk 2.0 at it again

 

[OwEv751]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Quads/calves day



straight to work.



Squats (Barbell)

200kg × 8



2 rest pause sets



200kg × 1

200kg × 1



Single leg Leg Press

150kg × 20



Leg Extension

135kg × 12



Hip Adduction

110kg × 12



Standing Calf Raise machine

140kg × 20





Seated Calf Raise

100kg × 8

A bit of posing practice = great stretch!

Cardio tonight

In and out in under 45 mins

execution. Legs cooked.


Feeling unreal right now, absolutely loving this 5-day split with a 6th day cardio and ab setup my coach put together.

Progress is flying… pants are literally falling off me



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 200 kilo squat 8 reps

Holy shit pause rest sets on squats. You're genuinely a beast.

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Quads/calves day



straight to work.



Squats (Barbell)

200kg × 8



2 rest pause sets



200kg × 1

200kg × 1



Single leg Leg Press

150kg × 20



Leg Extension

135kg × 12



Hip Adduction

110kg × 12



Standing Calf Raise machine

140kg × 20





Seated Calf Raise

100kg × 8

A bit of posing practice = great stretch!

Cardio tonight

In and out in under 45 mins

execution. Legs cooked.


Feeling unreal right now, absolutely loving this 5-day split with a 6th day cardio and ab setup my coach put together.

Progress is flying… pants are literally falling off me



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 200 kilo squat 8 reps

Awesome program bro. Kicking multiple goals daily you beast

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Quads/calves day



straight to work.



Squats (Barbell)

200kg × 8



2 rest pause sets



200kg × 1

200kg × 1



Single leg Leg Press

150kg × 20



Leg Extension

135kg × 12



Hip Adduction

110kg × 12



Standing Calf Raise machine

140kg × 20





Seated Calf Raise

100kg × 8

A bit of posing practice = great stretch!

Cardio tonight

In and out in under 45 mins

execution. Legs cooked.


Feeling unreal right now, absolutely loving this 5-day split with a 6th day cardio and ab setup my coach put together.

Progress is flying… pants are literally falling off me



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 200 kilo squat 8 reps

200kg squat you're a monster!

 

[Allupfromhere]

Brooo fuck your stepping on it now 200 and reppin

 

[bss]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Fasted sipping eaas



Quads/calves day



straight to work.



Squats (Barbell)

200kg × 8



2 rest pause sets



200kg × 1

200kg × 1



Single leg Leg Press

150kg × 20



Leg Extension

135kg × 12



Hip Adduction

110kg × 12



Standing Calf Raise machine

140kg × 20





Seated Calf Raise

100kg × 8

A bit of posing practice = great stretch!

Cardio tonight

In and out in under 45 mins

execution. Legs cooked.


Feeling unreal right now, absolutely loving this 5-day split with a 6th day cardio and ab setup my coach put together.

Progress is flying… pants are literally falling off me



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Video: 200 kilo squat 8 reps

Stacking two rest pause singles on top of 200kg for eight on the back of leg press and adductor work is the kind of layered top set programming that builds strength and depth tolerance at the same time brother

 

[Ohdamn]

Hulk 2.0 at it again

appreciate you brother

Holy shit pause rest sets on squats. You're genuinely a beast.

trying to build that deep strength and work capacity at the same time bro Thanks brother

Awesome program bro. Kicking multiple goals daily you beast

Means a lot brother stacking small wins every single day and letting the consistency do the talking

200kg squat you're a monster!

cheers legend 200 moved too good, definitely more there in the tank

Brooo fuck your stepping on it now 200 and reppin

Thanks brother

strength flying while tightening up at the same time

Stacking two rest pause singles on top of 200kg for eight on the back of leg press and adductor work is the kind of layered top set programming that builds strength and depth tolerance at the same time brother

That’s exactly the goal brother build that top end strength while still being able to tolerate volume under fatigue. Coach has absolutely nailed this setup

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Quick conditioning session tonight.



20 min bike ride smashed out first, kept the pace high and legs moving the whole time. Then rolled straight into 60 mins of boxing work. Hands feeling sharper, cardio climbing



Finished it off with a quick physique check and definitely leaning out while still holding size.



Nothing crazy, just stacking another solid session. Consistency > everything.





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Quick conditioning session tonight.



20 min bike ride smashed out first, kept the pace high and legs moving the whole time. Then rolled straight into 60 mins of boxing work. Hands feeling sharper, cardio climbing



Finished it off with a quick physique check and definitely leaning out while still holding size.



Nothing crazy, just stacking another solid session. Consistency > everything.





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Looking awesome bro

 

[LevButlerov]

cheers legend 200 moved too good, definitely more there in the tank

you're hardcore

 

[LevButlerov]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Quick conditioning session tonight.



20 min bike ride smashed out first, kept the pace high and legs moving the whole time. Then rolled straight into 60 mins of boxing work. Hands feeling sharper, cardio climbing



Finished it off with a quick physique check and definitely leaning out while still holding size.



Nothing crazy, just stacking another solid session. Consistency > everything.





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

you're looking pumped and massive

 

[gar71]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man





Quick conditioning session tonight.



20 min bike ride smashed out first, kept the pace high and legs moving the whole time. Then rolled straight into 60 mins of boxing work. Hands feeling sharper, cardio climbing



Finished it off with a quick physique check and definitely leaning out while still holding size.



Nothing crazy, just stacking another solid session. Consistency > everything.





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Looking strong AF brother, locked right in

 

[Southern Cross Labs]

Hulk 2.0 at it again

Aye bro is a science experiment

Needs to spam the reels and get famous

 

[Kouta]

Aye bro is a science experiment

Needs to spam the reels and get famous

Don’t forget us little people when you become famous

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Fasted bw 103.80

Fasted sipping eaas





Shoulder/arms





Shoulder Press (smith Machine)



1x6 170 kgs



Lateral Raise (Dumbbell)



25 x 12



Rear Delt Reverse Fly (Machine)



Full stack failure



Face Pull



100 x 12



Triceps press down



134 x 12



Bicep Curl (Dumbbell)



35 x 8





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Fasted bw 103.80

Fasted sipping eaas





Shoulder/arms





Shoulder Press (smith Machine)



1x6 170 kgs



Lateral Raise (Dumbbell)



25 x 12



Rear Delt Reverse Fly (Machine)



Full stack failure



Face Pull



100 x 12



Triceps press down



134 x 12



Bicep Curl (Dumbbell)



35 x 8





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Nice session brother

 

[Ohdamn]

Looking awesome bro

Appreciate it brother, slowly building

you're hardcore

just obsessed with the process at this point

you're looking pumped and massive

Finally filling out properly now trying to bring that freaky look in

Looking strong AF brother, locked right in

Thanks brother, dialled in harder than ever right now

Aye bro is a science experiment

Needs to spam the reels and get famous

Might have to start posting some fr

Don’t forget us little people when you become famous

Never day ones coming with me the whole way

 

[LevButlerov]

Finally filling out properly now trying to bring that freaky look in

its a big frame you fill it well

 

[bss]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Fasted bw 103.80

Fasted sipping eaas





Shoulder/arms





Shoulder Press (smith Machine)



1x6 170 kgs



Lateral Raise (Dumbbell)



25 x 12



Rear Delt Reverse Fly (Machine)



Full stack failure



Face Pull



100 x 12



Triceps press down



134 x 12



Bicep Curl (Dumbbell)



35 x 8





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2

Smith shoulder press 170 for six on the top set is heavy overhead pressing weight that cements the deltoid base for the rest of the arms day brother

 

[Ohdamn]

Noticed at work today the arms are starting to show a bit more shape and definition. Good feeling when you actually start seeing the changes.

 

[Kopite67]

Noticed at work today the arms are starting to show a bit more shape and definition. Good feeling when you actually start seeing the changes.

Arms are fucking huge brother

 

[LevButlerov]

Noticed at work today the arms are starting to show a bit more shape and definition. Good feeling when you actually start seeing the changes.

arms are looking massive

 

[OwEv751]

Face Pull



100 x 12



Triceps press down



134 x 12

I didn't know isolation exercises are supposed to be done with 3 digit weights

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



60 minute bike cardio last night



104 kg fasted BW



Fasted session sipping EAAs.



Hamstrings/calves today and strength felt locked in.



Barbell deadlift:

Worked up to 260 kg x1

Back down set: 240 kg x6



Standing leg curl:

35 kg + partials/rest pause x12



Seated leg curl:

100 kg x12



Hip abduction:

Full stack to failure



Standing calf raise:

260 kg x12



Seated calf raise:

100 kg x8





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Legend:

@Thoranosaurus_flex

Videos:260 kilo 1 rep deadlift, 240 kilos 8 reps deadlift

 

[Kopite67]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



60 minute bike cardio last night



104 kg fasted BW



Fasted session sipping EAAs.



Hamstrings/calves today and strength felt locked in.



Barbell deadlift:

Worked up to 260 kg x1

Back down set: 240 kg x6



Standing leg curl:

35 kg + partials/rest pause x12



Seated leg curl:

100 kg x12



Hip abduction:

Full stack to failure



Standing calf raise:

260 kg x12



Seated calf raise:

100 kg x8





Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Legend:

@Thoranosaurus_flex

Videos:260 kilo 1 rep deadlift, 240 kilos 8 reps deadlift

Strength is still holding strong brother. Great posterior chain session

 

[Ohdamn]

Nice session brother

Thanks brother

its a big frame you fill it well

Thanks brother slowly growing into the frame

Smith shoulder press 170 for six on the top set is heavy overhead pressing weight that cements the deltoid base for the rest of the arms day brother

Appreciate that brother definitely feel the delts thickening up from the heavier pressing.

Arms are fucking huge brother

thanks brother! just trying to bring them up like yours

arms are looking massive

Thanks legend!!!

I didn't know isolation exercises are supposed to be done with 3 digit weights

neither did I bro.

Strength is still holding strong brother. Great posterior chain session

Thanks brother happy the strength’s still holding together while leaning out.

 

[LevButlerov]

Thanks brother slowly growing into the frame

slowly? you're huge already

 

[Ohdamn]

Honoured to be logging for @Southern Cross Labs and @Prymal

Coached by @Gains Man

Back tonight for 60 mins steady state cardio

Condition is tightening up nicely now.


Recovery, pumps and performance have all been excellent lately. SCL test e hgh continuing to deliver week after week (waiting for eq) and prymal retatrutide mots-c 5 amino 1 mq Slu pp 332 tb 500 and bpc 157

Photos: quick physique pic(fed and full ) bike cardio

 

[gar71]

Noticed at work today the arms are starting to show a bit more shape and definition. Good feeling when you actually start seeing the changes.

Showing a bit of shape and definition…..and there fucking huge

 

[Yeahnah]

Honoured to be logging for @Southern Cross Labs and @Prymal

Coached by @Gains Man

Back tonight for 60 mins steady state cardio

Condition is tightening up nicely now.


Recovery, pumps and performance have all been excellent lately. SCL test e hgh continuing to deliver week after week (waiting for eq) and prymal retatrutide mots-c 5 amino 1 mq Slu pp 332 tb 500 and bpc 157

Photos: quick physique pic(fed and full ) bike cardio

Killing the cardio brother

 

[Ohdamn]

Sponsored by @Southern Cross Labs and @Prymal



Coached by @Gains Man



Sunday Check In



Fasted BW this morning: 102.95 kg



Check in this morning feeling great. Weight keeps trending down while strength is holding steady and even improving on key lifts. Cardio is through the roof right now and recovery has been solid.



Today’s plan:

• Cardio
• Abs
• Bodyweight circuit work

Locked in and ready for another strong week



Southern Cross labs team



@Southern Cross Labs

@bss

@Pound2749

@Kouta

@Kopite67

@jenkemj

@Made_Man

@theJimJim

@aquadux

@KaneD

@Boydie

@TheBigT28

@Rudeus

@San Andreas



Prymal Team:

@Prymal

@bss

@OwEv751

@Made_Man

@Yeahnah

@G8MARC

@jenkemj

@Jigglybuff

@Ohyeahbra

@Nasser1997o2



Legend:

@Thoranosaurus_flex


Photos:fasted physique and fasted bw this morning

 

[Ohdamn]

Another fasted photo this morning before going to the gym for weigh in.

 

[jenkemj]

Another fasted photo this morning before going to the gym for weigh in.

Actually never noticed that tattoo bro, looks sick! I know it’s islander but with your build it’s giving off Lee Priest vibes!

 

[Kopite67]

Honoured to be logging for @Southern Cross Labs and @Prymal

Coached by @Gains Man

Back tonight for 60 mins steady state cardio

Condition is tightening up nicely now.


Recovery, pumps and performance have all been excellent lately. SCL test e hgh continuing to deliver week after week (waiting for eq) and prymal retatrutide mots-c 5 amino 1 mq Slu pp 332 tb 500 and bpc 157

Photos: quick physique pic(fed and full ) bike cardio

Going to love the Eq brother