Approved Log Testosterone and Anavar First Cycle Log.

[lukeobz80]

Hey guys. Starting this log prior to ordering my first 12 week cycle (300mg Test + 10mg Anavar later on)

My goal with this first cycle is to lean out while gaining muscle. I care more about leaning out than becoming a mass monster. Ideally I want to gain a bit of muscle but be lean enough to have abs. I want the ‘athlete’ look

Currently I’m on 2100 cals, 250p, 190c, 42f but will be upping to closer to my maintenance (2500 cals) so I can hopefully body recomp as I’ll keep my 30mins of stairs on training days.

I have very little experience in bodybuilding/dieting/training compared to most of you guys on the forums so I’ll change my diet/training depending on your guys’ suggestions.

I’ll repost my pre cycle bloods on this new log. I’m looking at ordering in the next week. I’m from Australia so I’ll probably go with ugl or ranD unless someone has another source rec



Will be updating this later on today after my back workout.

If anyone wants to help me on this cycle I’d greatly appreciate it

 

[LevButlerov]

Hey guys. Starting this log prior to ordering my first 12 week cycle (300mg Test + 10mg Anavar later on)

My goal with this first cycle is to lean out while gaining muscle. I care more about leaning out than becoming a mass monster. Ideally I want to gain a bit of muscle but be lean enough to have abs. I want the ‘athlete’ look

Currently I’m on 2100 cals, 250p, 190c, 42f but will be upping to closer to my maintenance (2500 cals) so I can hopefully body recomp as I’ll keep my 30mins of stairs on training days.

I have very little experience in bodybuilding/dieting/training compared to most of you guys on the forums so I’ll change my diet/training depending on your guys’ suggestions.

I’ll repost my pre cycle bloods on this new log. I’m looking at ordering in the next week. I’m from Australia so I’ll probably go with ugl or ranD unless someone has another source rec



Will be updating this later on today after my back workout.

If anyone wants to help me on this cycle I’d greatly appreciate it

welcome back to the EVO family @lukeobz80 lets get opening pics of you face blurred so we can see your base as you're starting.

cycle 300mgs test with 10mgs anavar is a good one

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey

 

[waggat]

Hey guys. Starting this log prior to ordering my first 12 week cycle (300mg Test + 10mg Anavar later on)

My goal with this first cycle is to lean out while gaining muscle. I care more about leaning out than becoming a mass monster. Ideally I want to gain a bit of muscle but be lean enough to have abs. I want the ‘athlete’ look

Currently I’m on 2100 cals, 250p, 190c, 42f but will be upping to closer to my maintenance (2500 cals) so I can hopefully body recomp as I’ll keep my 30mins of stairs on training days.

I have very little experience in bodybuilding/dieting/training compared to most of you guys on the forums so I’ll change my diet/training depending on your guys’ suggestions.

I’ll repost my pre cycle bloods on this new log. I’m looking at ordering in the next week. I’m from Australia so I’ll probably go with ugl or ranD unless someone has another source rec



Will be updating this later on today after my back workout.

If anyone wants to help me on this cycle I’d greatly appreciate it

Hey mate, just wanted to comment on your goal of leaning out.

In my experience, a lot of younger guys end up sabotaging their progress by trying to be lean all the time. What this means is that you'll never make the muscle gains you otherwise could have. Now gear helps in this regard but still....

I know you said you don't want to be a mass monster but you have to understand that having more muscle makes getting lean easier. And no one EVER accidentally got too big.

Definitely up your cals. 2100 is crazy low. How old are you again 213 right? Height and weight?

 

[lukeobz80]

Hey mate, just wanted to comment on your goal of leaning out.

In my experience, a lot of younger guys end up sabotaging their progress by trying to be lean all the time. What this means is that you'll never make the muscle gains you otherwise could have. Now gear helps in this regard but still....

I know you said you don't want to be a mass monster but you have to understand that having more muscle makes getting lean easier. And no one EVER accidentally got too big.

Definitely up your cals. 2100 is crazy low. How old are you again 213 right? Height and weight?

23, 6’0-6’1 and roughly 89kg.

I mainly want to be lean as it’s always been a goal of mine as I was obese when I was younger + as of last year I am a signed sports model so being lean would help me land more jobs as I haven’t taken it too seriously but I want to start taking it more serious

If you think it’d be better not to focus on getting too lean on this cycle I’ll listen to your advice.

More than anything I want to be lean though. If there’s a way to get lean and still put on size I’d rather do that though

 

[Kopite67]

Hey guys. Starting this log prior to ordering my first 12 week cycle (300mg Test + 10mg Anavar later on)

My goal with this first cycle is to lean out while gaining muscle. I care more about leaning out than becoming a mass monster. Ideally I want to gain a bit of muscle but be lean enough to have abs. I want the ‘athlete’ look

Currently I’m on 2100 cals, 250p, 190c, 42f but will be upping to closer to my maintenance (2500 cals) so I can hopefully body recomp as I’ll keep my 30mins of stairs on training days.

I have very little experience in bodybuilding/dieting/training compared to most of you guys on the forums so I’ll change my diet/training depending on your guys’ suggestions.

I’ll repost my pre cycle bloods on this new log. I’m looking at ordering in the next week. I’m from Australia so I’ll probably go with ugl or ranD unless someone has another source rec



Will be updating this later on today after my back workout.

If anyone wants to help me on this cycle I’d greatly appreciate it

Welcome to (back to?) Evo brother. You are absolutely in the right place to gather information and insights you are looking for in your journey.
Look forward to seeing a breakdown of your training and diet in greater detail.
Starting cycle of 300 Test with a bit of Anavar later is a sensible starting place. Look forward to following along brother

 

[waggat]

23, 6’0-6’1 and roughly 89kg.

I mainly want to be lean as it’s always been a goal of mine as I was obese when I was younger + as of last year I am a signed sports model so being lean would help me land more jobs as I haven’t taken it too seriously but I want to start taking it more serious

If you think it’d be better not to focus on getting too lean on this cycle I’ll listen to your advice.

More than anything I want to be lean though. If there’s a way to get lean and still put on size I’d rather do that though

Just went back and checked out your photos from your previous log. Looks like you've got some decent size already. Would be good to see some current photos though.

Maybe maintenance with a recomp might be alright.

 

[lukeobz80]

Just went back and checked out your photos from your previous log. Looks like you've got some decent size already. Would be good to see some current photos though.

Maybe maintenance with a recomp might be alright.

These were taken two days ago at the gym. I can do natural lighting tomorrow. High teen bf % I’m guessing. Maybe 18? Idk

 

[Grumpy]

Welcome man following

 

[lukeobz80]

Just went back and checked out your photos from your previous log. Looks like you've got some decent size already. Would be good to see some current photos though.

Maybe maintenance with a recomp might be alright.

What calories and macros would you suggest I swap to

 

[waggat]

These were taken two days ago at the gym. I can do natural lighting tomorrow. High teen bf % I’m guessing. Maybe 18? Idk

What calories and macros would you suggest I swap to

Yeah would be good to get some with normal lighting. Your back looks good though.

I think a recomp or very slight cut is reasonable.

2500 seems lowish for maintenance for you given your age, height and weight. Just as a frame of reference (and I'm 48 btw), on my first cycle last year I went from around 97kg to 89kg on about 3000 cals. That was doing cardio every day.

If your coming from the low 2100, 2500 might be a reasonable place to start though. For 2500, my breakdown would be:

230P
226C
75F

 

[bss]

Hey guys. Starting this log prior to ordering my first 12 week cycle (300mg Test + 10mg Anavar later on)

My goal with this first cycle is to lean out while gaining muscle. I care more about leaning out than becoming a mass monster. Ideally I want to gain a bit of muscle but be lean enough to have abs. I want the ‘athlete’ look

Currently I’m on 2100 cals, 250p, 190c, 42f but will be upping to closer to my maintenance (2500 cals) so I can hopefully body recomp as I’ll keep my 30mins of stairs on training days.

I have very little experience in bodybuilding/dieting/training compared to most of you guys on the forums so I’ll change my diet/training depending on your guys’ suggestions.

I’ll repost my pre cycle bloods on this new log. I’m looking at ordering in the next week. I’m from Australia so I’ll probably go with ugl or ranD unless someone has another source rec



Will be updating this later on today after my back workout.

If anyone wants to help me on this cycle I’d greatly appreciate it

Welcome to the forum bro.

 

[SmallHaus]

23, 6’0-6’1 and roughly 89kg.

I mainly want to be lean as it’s always been a goal of mine as I was obese when I was younger + as of last year I am a signed sports model so being lean would help me land more jobs as I haven’t taken it too seriously but I want to start taking it more serious

If you think it’d be better not to focus on getting too lean on this cycle I’ll listen to your advice.

More than anything I want to be lean though. If there’s a way to get lean and still put on size I’d rather do that though

Totally understood bro, I was clinically obese when I was younger too. Lean is law to everyone outside of the bodybuilding community.

 

[lukeobz80]

Totally understood bro, I was clinically obese when I was younger too. Lean is law to everyone outside of the bodybuilding community.

It’s a sad truth

 

[SmallHaus]

Hard part is when youre in the bb community you get lean you feel so small, especially when those weights aren't moving

 

[lukeobz80]

Hey guys. Been sick so I haven’t been able to hit the gym and update but I’m fine today and will update the log later today.

I’m going to order my cycle tonight. Can someone tell me what I’ll need to order?

300mg test E/C + 10mg anavar

So I’m guessing I’ll need
2x400ml Test E/C
1x 100 x10mg anavar
1x Nolvadex for PCT
Should I get aromasin?
Do I need anything else?


What size needles will I Need? 18 + 23?

I’m probably going to pin my quad as that’s all I know how to do.

 

[jcampbell]

Hey guys. Been sick so I haven’t been able to hit the gym and update but I’m fine today and will update the log later today.

I’m going to order my cycle tonight. Can someone tell me what I’ll need to order?

300mg test E/C + 10mg anavar

So I’m guessing I’ll need
2x400ml Test E/C
1x 100 x10mg anavar
1x Nolvadex for PCT
Should I get aromasin?
Do I need anything else?


What size needles will I Need? 18 + 23?

I’m probably going to pin my quad as that’s all I know how to do.

For 12 weeks (personally recommend 16 minimum)
2 x 200/250mg per ml Test 3600mg total needed
84 x 10 mg Anavar needed
Novadex (can also be used if you start growing tits)
Yes get a AI or you’ll be stuffed if estrogen sides get bad but at the dose you should be okay, better have it then not.

Use 25-29G I use 27G and in my experience delts and glutes are the smoothest, i find quads to have PIP when I get none from delts and glutes. Get a 1 inch needle or can get away with 5/8inch for delts if your lean

Enjoy it

 

[SmallHaus]

Hey guys. Been sick so I haven’t been able to hit the gym and update but I’m fine today and will update the log later today.

I’m going to order my cycle tonight. Can someone tell me what I’ll need to order?

300mg test E/C + 10mg anavar

So I’m guessing I’ll need
2x400ml Test E/C
1x 100 x10mg anavar
1x Nolvadex for PCT
Should I get aromasin?
Do I need anything else?


What size needles will I Need? 18 + 23?

I’m probably going to pin my quad as that’s all I know how to do.

I think Test E, maybe up the Var by 5/mg a day. It's better to have more than you need rather than less, especially with something that doesn't expire quickly,
definitely get an AI & SERM just in case for on-cycle, additionally to your PCT.

 

[lukeobz80]

17.5.26

Diet
As per photos

Training
Panata leg curl seated

10kg x 10

20kg x10

40kg x 6



Bb squats (weight including 20kg bar) (haven’t squatted bb in a while)

Bar x 10 warmup

70kg x 10

100kg x 6

100kg x 4 + 70kg x 6 + bar x 10



Bb rdl

70kg x 10

70kg x 10



Leg extensions

30kg x 10

75kg x 10

85kg x 9



Adductor machine

20kg x 10

30kg x 3 + 25kg x 3 + 20kg x 4

20kg x 8



Cardio

Stair master level 5 30mins.

Will order cycle now from ugl, raptor or ranD

Will lock more in on the cals and macros tmrw
226c 230p 75f

 

[lukeobz80]

Ordering through raptor labs as UGL doesn’t have test E in stock

 

[lukeobz80]

Update:
Trying to order my cycle but having a hard time.

UGL is out of Test E and Anavar. Same as Raptor Labs. Unsure whether R&D is as i havent received a response on their threema yet.

all i can find right now is Gold Standard Labs with Test E. Nowhere has anavar rn, unless im blind

 

[Kopite67]

Update:
Trying to order my cycle but having a hard time.

UGL is out of Test E and Anavar. Same as Raptor Labs. Unsure whether R&D is as i havent received a response on their threema yet.

all i can find right now is Gold Standard Labs with Test E. Nowhere has anavar rn, unless im blind

@Southern Cross Labs did have both brother...

 

[lukeobz80]

Are they credible? Do I send the cycle to a PO Box or is it fine to go straight to the home address with them?

 

[Kopite67]

Are they credible? Do I send the cycle to a PO Box or is it fine to go straight to the home address with them?

Very credible. They have excellent compounds.
Message them on Threema brother .
THREEMA is 3SHTVEX8

 

[LevButlerov]

Hey guys. Been sick so I haven’t been able to hit the gym and update but I’m fine today and will update the log later today.

I’m going to order my cycle tonight. Can someone tell me what I’ll need to order?

300mg test E/C + 10mg anavar

So I’m guessing I’ll need
2x400ml Test E/C
1x 100 x10mg anavar
1x Nolvadex for PCT
Should I get aromasin?
Do I need anything else?


What size needles will I Need? 18 + 23?

I’m probably going to pin my quad as that’s all I know how to do.

sick happens you need to increase your elderberry vit c d zinc asap

 

[lukeobz80]

Very credible. They have excellent compounds.
Message them on Threema brother .
THREEMA is 3SHTVEX8

Are they still doing the free gear for loggers? I’m assuming no, but that’d be pretty sweet if they were

 

[Kopite67]

Are they still doing the free gear for loggers? I’m assuming no, but that’d be pretty sweet if they were

No idea, you need to talk to SCL about any of that brother.

 

[lukeobz80]

Just ordered with southern cross labs!!!!

Just to confirm what size needle do I need?
A 18g to pull into syringe and a 27g to inject?

 

[Kopite67]

Just ordered with southern cross labs!!!!

Just to confirm what size needle do I need?
A 18g to pull into syringe and a 27g to inject?

Awesome brother. You won't be disappointed.
I use an 18g to draw and 25g to pin personally. It's entirely up to you what you use though.

 

[lukeobz80]

18.5.26
was in a rush today so workout volume was low and no cardio

Training

Incline db bench

20kg x 10

30kg x 10

40kg x 5



Flat db bench

30kg x 10

40kg x 3



Dips

Bodyweight x 10

+10kg weighted x 4 into body weight x 3



Plate loaded fly incline bench slow reps

+10kg x 10

+10kg x 8



Plate loaded shoulder press

1pps x 10

2pps x 4 into 1pps x 7

1pps x 8



Shoulder later raise machine watson

32kg x 10

32kg x 10



Single arm cable cuffed lateral shoulder raise

5kg x 10 each



Tricep single arm push down

5kg x 10



Ez bar push down

27.5kg x 8

27.5kg x 9

 

[LevButlerov]

Just ordered with southern cross labs!!!!

Just to confirm what size needle do I need?
A 18g to pull into syringe and a 27g to inject?

draw with 18g and pin with 25-27g

 

[LevButlerov]

18.5.26
was in a rush today so workout volume was low and no cardio

Training

Incline db bench

20kg x 10

30kg x 10

40kg x 5



Flat db bench

30kg x 10

40kg x 3



Dips

Bodyweight x 10

+10kg weighted x 4 into body weight x 3



Plate loaded fly incline bench slow reps

+10kg x 10

+10kg x 8



Plate loaded shoulder press

1pps x 10

2pps x 4 into 1pps x 7

1pps x 8



Shoulder later raise machine watson

32kg x 10

32kg x 10



Single arm cable cuffed lateral shoulder raise

5kg x 10 each



Tricep single arm push down

5kg x 10



Ez bar push down

27.5kg x 8

27.5kg x 9

can you up the carbs more?

 

[lukeobz80]

can you up the carbs more?

I can. What would you suggest? I’m looking to stay as lean as I can so I’d rather recomp not bulk but I’ll listen to you and maximise the cycle if u suggest that

On 226c 230p 75f atm

 

[LevButlerov]

I can. What would you suggest? I’m looking to stay as lean as I can so I’d rather recomp not bulk but I’ll listen to you and maximise the cycle if u suggest that

On 226c 230p 75f atm

I would go up to 300 grams just time more around training

 

[lukeobz80]

I would go up to 300 grams just time more around training

Ok will do

 

[LevButlerov]

Ok will do

perfect

 

[Kopite67]

18.5.26
was in a rush today so workout volume was low and no cardio

Training

Incline db bench

20kg x 10

30kg x 10

40kg x 5



Flat db bench

30kg x 10

40kg x 3



Dips

Bodyweight x 10

+10kg weighted x 4 into body weight x 3



Plate loaded fly incline bench slow reps

+10kg x 10

+10kg x 8



Plate loaded shoulder press

1pps x 10

2pps x 4 into 1pps x 7

1pps x 8



Shoulder later raise machine watson

32kg x 10

32kg x 10



Single arm cable cuffed lateral shoulder raise

5kg x 10 each



Tricep single arm push down

5kg x 10



Ez bar push down

27.5kg x 8

27.5kg x 9

Nice training update brother

 

[lukeobz80]

19.5.26
Diet
Photos

Training
Front lat cable pulldowns

17.5kg x 10

20kg x 18



Single arm reverse grip pl pulldown

15kg x 10 each warmup

35kg x 8

20kg x 15



Bent over chest supported db row

27.5kg x 8

15kg x 20



Banded assisted pull-ups

Band x 9

Band x 7

Bodyweight no assist x 1



Bench supported low cable row single arm

59.5kg x 8

37.5kg x 16



Single arm rear delt cable fly

5kg x 13

5kg x 10



Alternating db curl

17.5kg x 10

17.5kg x 7



Preacher db hammer curl

15kg x 7

15kg x 5





Cardio 30mins stair master lvl 5

 

[Siden]

23, 6’0-6’1 and roughly 89kg.

I mainly want to be lean as it’s always been a goal of mine as I was obese when I was younger + as of last year I am a signed sports model so being lean would help me land more jobs as I haven’t taken it too seriously but I want to start taking it more serious

If you think it’d be better not to focus on getting too lean on this cycle I’ll listen to your advice.

More than anything I want to be lean though. If there’s a way to get lean and still put on size I’d rather do that though

Hey brother, just ordered and about to start my first cycle of test next week. Similar age and height.

Keen to see how you progress brother

 

[lukeobz80]

Hey brother, just ordered and about to start my first cycle of test next week. Similar age and height.

Keen to see how you progress brother

Sweet as bro, we’re both in this together. Keen to see how you progress too!! Hopefully we’re both the 1% hyperresponders hahha

 

[Kopite67]

19.5.26
Diet
Photos

Training
Front lat cable pulldowns

17.5kg x 10

20kg x 18



Single arm reverse grip pl pulldown

15kg x 10 each warmup

35kg x 8

20kg x 15



Bent over chest supported db row

27.5kg x 8

15kg x 20



Banded assisted pull-ups

Band x 9

Band x 7

Bodyweight no assist x 1



Bench supported low cable row single arm

59.5kg x 8

37.5kg x 16



Single arm rear delt cable fly

5kg x 13

5kg x 10



Alternating db curl

17.5kg x 10

17.5kg x 7



Preacher db hammer curl

15kg x 7

15kg x 5





Cardio 30mins stair master lvl 5

Nice training session brother

 

[LevButlerov]

19.5.26
Diet
Photos

Training
Front lat cable pulldowns

17.5kg x 10

20kg x 18



Single arm reverse grip pl pulldown

15kg x 10 each warmup

35kg x 8

20kg x 15



Bent over chest supported db row

27.5kg x 8

15kg x 20



Banded assisted pull-ups

Band x 9

Band x 7

Bodyweight no assist x 1



Bench supported low cable row single arm

59.5kg x 8

37.5kg x 16



Single arm rear delt cable fly

5kg x 13

5kg x 10



Alternating db curl

17.5kg x 10

17.5kg x 7



Preacher db hammer curl

15kg x 7

15kg x 5





Cardio 30mins stair master lvl 5

you're trying to recomp right? need more carbs tbh @lukeobz80

 

[lukeobz80]

you're trying to recomp right? need more carbs tbh @lukeobz80

Yeah trying to recomp.

I’m on 230p 300c 75f rn.

I think that’s roughly 2.6k cals where I think my maintenance is 2.5k.

Been doing abt 200-300cals on stair master tho for cardio

What would you change the macros to? I’ll listen to your advice

 

[LevButlerov]

Yeah trying to recomp.

I’m on 230p 300c 75f rn.

I think that’s roughly 2.6k cals where I think my maintenance is 2.5k.

Been doing abt 200-300cals on stair master tho for cardio

What would you change the macros to? I’ll listen to your advice

dont worry about cals you need about 250 protein 400 carbs you're lean enough

 

[lukeobz80]

dont worry about cals you need about 250 protein 400 carbs you're lean enough

Ok so 250p 400c and 75 f?

 

[LevButlerov]

Ok so 250p 400c and 75 f?

correct

 

[lukeobz80]

Post morning glute focused workout in flexed daylight pics.

90.6kg. Will weigh fasted tmrw morning for a more accurate weight

 

[lukeobz80]

20.5.26

Panata hip thrust machine

35kg x 10 slow squeeze reps + 10 second pause on last rep

55kg x 10 same tempo

75kg x 5 + 8 second pause



B stance rdl (didn’t like this movement)

1pps x 5



Elevated rdls

1pps x 10

1.5pps x 8



Db Bulgarians glute focused

20kg x 8

20kg x 10



Leg extensions

70kg x 10

85kg x 5 into 55kg x 4 into 30kg x 6 into 15kg x 9



Smith machine calf raise

10kg ps x 10

30kg ps x 10

30kg x 9

10kg ps x 8 pulse reps





Cardio 30mins stair master lvl 5

 

[LevButlerov]

Post morning glute focused workout in flexed daylight pics.

90.6kg. Will weigh fasted tmrw morning for a more accurate weight

you look good lean at 90 grow time! @lukeobz80

20.5.26

Panata hip thrust machine

35kg x 10 slow squeeze reps + 10 second pause on last rep

55kg x 10 same tempo

75kg x 5 + 8 second pause



B stance rdl (didn’t like this movement)

1pps x 5



Elevated rdls

1pps x 10

1.5pps x 8



Db Bulgarians glute focused

20kg x 8

20kg x 10



Leg extensions

70kg x 10

85kg x 5 into 55kg x 4 into 30kg x 6 into 15kg x 9



Smith machine calf raise

10kg ps x 10

30kg ps x 10

30kg x 9

10kg ps x 8 pulse reps





Cardio 30mins stair master lvl 5

carbs going up perfect

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey @Ohdamn

 

[Ohdamn]

20.5.26

Panata hip thrust machine

35kg x 10 slow squeeze reps + 10 second pause on last rep

55kg x 10 same tempo

75kg x 5 + 8 second pause



B stance rdl (didn’t like this movement)

1pps x 5



Elevated rdls

1pps x 10

1.5pps x 8



Db Bulgarians glute focused

20kg x 8

20kg x 10



Leg extensions

70kg x 10

85kg x 5 into 55kg x 4 into 30kg x 6 into 15kg x 9



Smith machine calf raise

10kg ps x 10

30kg ps x 10

30kg x 9

10kg ps x 8 pulse reps





Cardio 30mins stair master lvl 5

Glutes and conditioning both getting absolutely hammered there

 

[Grumpy]

Great training solid base to build on

 

[lukeobz80]

Great training solid base to build on

Thanks bro

 

[Yuri]

20.5.26

Panata hip thrust machine

35kg x 10 slow squeeze reps + 10 second pause on last rep

55kg x 10 same tempo

75kg x 5 + 8 second pause



B stance rdl (didn’t like this movement)

1pps x 5



Elevated rdls

1pps x 10

1.5pps x 8



Db Bulgarians glute focused

20kg x 8

20kg x 10



Leg extensions

70kg x 10

85kg x 5 into 55kg x 4 into 30kg x 6 into 15kg x 9



Smith machine calf raise

10kg ps x 10

30kg ps x 10

30kg x 9

10kg ps x 8 pulse reps





Cardio 30mins stair master lvl 5

Yeah boyyyyyy

 

[waggat]

20.5.26

Panata hip thrust machine

35kg x 10 slow squeeze reps + 10 second pause on last rep

55kg x 10 same tempo

75kg x 5 + 8 second pause



B stance rdl (didn’t like this movement)

1pps x 5



Elevated rdls

1pps x 10

1.5pps x 8



Db Bulgarians glute focused

20kg x 8

20kg x 10



Leg extensions

70kg x 10

85kg x 5 into 55kg x 4 into 30kg x 6 into 15kg x 9



Smith machine calf raise

10kg ps x 10

30kg ps x 10

30kg x 9

10kg ps x 8 pulse reps





Cardio 30mins stair master lvl 5

Nice workout mate. Good selection of exercises. What are B stance RDL's?

Macros look good for 3200 cals. Will be interesting to see how that goes in terms of weight gain.

 

[lukeobz80]

If I get my cycle in the mail today, should I start and do my first pin today?

What supps do I need? I only take creatine rn. I can go get some psyllium husk today and I could order more for next week.

 

[LevButlerov]

If I get my cycle in the mail today, should I start and do my first pin today?

What supps do I need? I only take creatine rn. I can go get some psyllium husk today and I could order more for next week.

You can start your 1st pin sure @lukeobz80 but you should have a coach as well as this log, have you talked to @Yuri? he's doing coaching king kong style
https://www.evolutionary.org/forums/threads/king-kong-coaching-evo-coach-introduction.110466

 

[lukeobz80]

You can start your 1st pin sure @lukeobz80 but you should have a coach as well as this log, have you talked to @Yuri? he's doing coaching king kong style
https://www.evolutionary.org/forums/threads/king-kong-coaching-evo-coach-introduction.110466

Tight on money right now so I cant afford a coach

 

[LevButlerov]

Tight on money right now so I cant afford a coach

I'm not sure if you have funds for all the supplements in this case.

 

[bss]

20.5.26

Panata hip thrust machine

35kg x 10 slow squeeze reps + 10 second pause on last rep

55kg x 10 same tempo

75kg x 5 + 8 second pause



B stance rdl (didn’t like this movement)

1pps x 5



Elevated rdls

1pps x 10

1.5pps x 8



Db Bulgarians glute focused

20kg x 8

20kg x 10



Leg extensions

70kg x 10

85kg x 5 into 55kg x 4 into 30kg x 6 into 15kg x 9



Smith machine calf raise

10kg ps x 10

30kg ps x 10

30kg x 9

10kg ps x 8 pulse reps





Cardio 30mins stair master lvl 5

Panata hip thrust machine

 

[lukeobz80]

I'm not sure if you have funds for all the supplements in this case.

I mean I do have the funds, I’d just rather not spend it. I pmd him so I’ll see how much it is

 

[lukeobz80]

What should be my pinning dose and frequency?

2 times a week @ 0.6ml ? Or should I do 3 times a week with a lower dose like 0.4ml

 

[lukeobz80]

Cycle has arrived. Won’t be taking them until coach Yuri says to

 

[LevButlerov]

I mean I do have the funds, I’d just rather not spend it. I pmd him so I’ll see how much it is

I think @Yuri should help you a lot

What should be my pinning dose and frequency?

2 times a week @ 0.6ml ? Or should I do 3 times a week with a lower dose like 0.4ml

you should try to do eod pins minimum

 

[LevButlerov]

Cycle has arrived. Won’t be taking them until coach Yuri says to

nice tD

 

[Yuri]

I think @Yuri should help you a lot

you should try to do eod pins minimum

Thank you gentlemen!

And yes sir we will have him all set up and running in no time - very exciting to see the growth!

 

[LevButlerov]

Thank you gentlemen!

And yes sir we will have him all set up and running in no time - very exciting to see the growth!

perfect

 

[BritishCanadian]

Cycle has arrived. Won’t be taking them until coach Yuri says to

That right there is wise, with proper guidance, the gains you see from this cycle will be 10x compared to if you winged it. Really looking forward to seeing what you and Yuri pull off

 

[lukeobz80]

21.5.26

Log while waiting for my program to be up and running


Incline bench cuff supported double lateral raise.

5kg x 20

7.5kg x 12

5kg x 10



Seated Cable press

15kg x 10

22.5kg x 7

17.5kg x 8

12.5kg x 9



Db shoulder press

10kg x 5 warmup

20kg x 8 slow reps, pausing at bottom of movement, slow on the way back up, controlling it

20kg x 8 same tempo.

10kg x 17 same tempo



Single arm cable rear delt fly

2.5kg x 20

5kg x 13

5kg x 10 into 2.5kg x 10



Weighted dips

+12.5kg x 8

+5kg x 6

Bodyweight x 7



Ez bar tricep push down

17.5kg x 10

30kg x 9

26.5kg x 8 into mechanical drop set single arm push down 5kg x 10



Ezbar low angle cable skull crusher

10kg x 9

10kg x 10



Superset: db lateral raise + db upright row

10kg db lat raise x 11 + 10kg db upright now x 10

10kg db lat raise x 7 + 10kg db uoriggt row x 9









Cardio 20mins stair master lvl 5

Morning fasted 2km walk with dog. Q



88.9 morning weight

 

[LevButlerov]

21.5.26

Log while waiting for my program to be up and running


Incline bench cuff supported double lateral raise.

5kg x 20

7.5kg x 12

5kg x 10



Seated Cable press

15kg x 10

22.5kg x 7

17.5kg x 8

12.5kg x 9



Db shoulder press

10kg x 5 warmup

20kg x 8 slow reps, pausing at bottom of movement, slow on the way back up, controlling it

20kg x 8 same tempo.

10kg x 17 same tempo



Single arm cable rear delt fly

2.5kg x 20

5kg x 13

5kg x 10 into 2.5kg x 10



Weighted dips

+12.5kg x 8

+5kg x 6

Bodyweight x 7



Ez bar tricep push down

17.5kg x 10

30kg x 9

26.5kg x 8 into mechanical drop set single arm push down 5kg x 10



Ezbar low angle cable skull crusher

10kg x 9

10kg x 10



Superset: db lateral raise + db upright row

10kg db lat raise x 11 + 10kg db upright now x 10

10kg db lat raise x 7 + 10kg db uoriggt row x 9









Cardio 20mins stair master lvl 5

Morning fasted 2km walk with dog. Q



88.9 morning weight

good to see you're waiting for new program @lukeobz80 but so far strong training, volume up a bit

 

[lukeobz80]

25.5.26


Machine plate loaded lateral raise (loaded per arm)

15kg x 12 Feeder 1 (F1)

20kg x 8 F2

30kg x 11 Working Set (WS)

30kg x 10 WS



Smith machine low incline press 15 degree

20kg per side x 12 F1

40kg per side x 5 failed 6 reps WS



Chest Press machine pin loaded

50kg x 10 F1

70kg x 9 WS

70kg x 8 WS



Pec deck fly

10kg x 8 FS

25kg x 10 WS

25kg x 10 WS



Tricep rope push down

15kg x 12 FS

22.5kg x 9

22.5kg x 7



Flat bar tricep push down

17.5kg x 8 FS

25kg x 9 WS

27.5kg x 8 WS



DB lateral raise

5kg x 12 FS

10kg x 12 WS

12.5kg x 8 + 10 partials





Cardio

10mins stair master lvl 8. 140bpm heart rate + 8000 steps

 

[LevButlerov]

25.5.26


Machine plate loaded lateral raise (loaded per arm)

15kg x 12 Feeder 1 (F1)

20kg x 8 F2

30kg x 11 Working Set (WS)

30kg x 10 WS



Smith machine low incline press 15 degree

20kg per side x 12 F1

40kg per side x 5 failed 6 reps WS



Chest Press machine pin loaded

50kg x 10 F1

70kg x 9 WS

70kg x 8 WS



Pec deck fly

10kg x 8 FS

25kg x 10 WS

25kg x 10 WS



Tricep rope push down

15kg x 12 FS

22.5kg x 9

22.5kg x 7



Flat bar tricep push down

17.5kg x 8 FS

25kg x 9 WS

27.5kg x 8 WS



DB lateral raise

5kg x 12 FS

10kg x 12 WS

12.5kg x 8 + 10 partials





Cardio

10mins stair master lvl 8. 140bpm heart rate + 8000 steps

good training today happy you're doing this again hard!

 

[Yuri]

25.5.26


Machine plate loaded lateral raise (loaded per arm)

15kg x 12 Feeder 1 (F1)

20kg x 8 F2

30kg x 11 Working Set (WS)

30kg x 10 WS



Smith machine low incline press 15 degree

20kg per side x 12 F1

40kg per side x 5 failed 6 reps WS



Chest Press machine pin loaded

50kg x 10 F1

70kg x 9 WS

70kg x 8 WS



Pec deck fly

10kg x 8 FS

25kg x 10 WS

25kg x 10 WS



Tricep rope push down

15kg x 12 FS

22.5kg x 9

22.5kg x 7



Flat bar tricep push down

17.5kg x 8 FS

25kg x 9 WS

27.5kg x 8 WS



DB lateral raise

5kg x 12 FS

10kg x 12 WS

12.5kg x 8 + 10 partials





Cardio

10mins stair master lvl 8. 140bpm heart rate + 8000 steps

Yeahhhh my boy

Watch this space - 6 months from now dude is going to morph

 

[lukeobz80]

26.5.26

Cable crucifix rear delt fly

2.5kg x 15 F1

Swapped to rear delt pec dec as it’s free



20kg x 14 WS

25kg x 4 into 15kg x 7 WS

15kg x 10 WS



Single arm lat pulldown chest supported machine pin loaded

43kg x 12 FS

59.5kg x 10 WS

48.5kg x 12



Single arm low row cable same machine

48.5kg x 10 WS

54kg x 10 WS



Wide grip lat pulldown

40kg x 10 FS

65kg x 7 WS

50kg x 9 WS



Single arm bicep preacher

12.5kg x 6 FS

17.5kg x 3 into 12.5kg x 10 WS

12.5kg x 8 WS



Straight bar cable bicep curl

15 x 6 FS

25kg x 7 WS

20kg x 8 WS



Cardio 10min treadmill incline 15% speed 4.8kmph 140bpm

 

[Kingofspades712]

23, 6’0-6’1 and roughly 89kg.

I mainly want to be lean as it’s always been a goal of mine as I was obese when I was younger + as of last year I am a signed sports model so being lean would help me land more jobs as I haven’t taken it too seriously but I want to start taking it more serious

If you think it’d be better not to focus on getting too lean on this cycle I’ll listen to your advice.

More than anything I want to be lean though. If there’s a way to get lean and still put on size I’d rather do that though

It’s almost impossible to gain muscle in a big caloric deficit unless you’re running Tren. I mean you might be able to recomp at maintenance but you either have to cut or bulk. You won’t get solid gains by trying to do both at the same time. Either get super fucking lean like 7% bf then go on a bulk and you’ll be big at like 12-14% bf or just bulk now and then cut

 

[LevButlerov]

26.5.26

Cable crucifix rear delt fly

2.5kg x 15 F1

Swapped to rear delt pec dec as it’s free



20kg x 14 WS

25kg x 4 into 15kg x 7 WS

15kg x 10 WS



Single arm lat pulldown chest supported machine pin loaded

43kg x 12 FS

59.5kg x 10 WS

48.5kg x 12



Single arm low row cable same machine

48.5kg x 10 WS

54kg x 10 WS



Wide grip lat pulldown

40kg x 10 FS

65kg x 7 WS

50kg x 9 WS



Single arm bicep preacher

12.5kg x 6 FS

17.5kg x 3 into 12.5kg x 10 WS

12.5kg x 8 WS



Straight bar cable bicep curl

15 x 6 FS

25kg x 7 WS

20kg x 8 WS



Cardio 10min treadmill incline 15% speed 4.8kmph 140bpm

good macros lets stay on this level for now

 

[Yuri]

good macros lets stay on this level for now

 

[Yuri]

26.5.26

Cable crucifix rear delt fly

2.5kg x 15 F1

Swapped to rear delt pec dec as it’s free



20kg x 14 WS

25kg x 4 into 15kg x 7 WS

15kg x 10 WS



Single arm lat pulldown chest supported machine pin loaded

43kg x 12 FS

59.5kg x 10 WS

48.5kg x 12



Single arm low row cable same machine

48.5kg x 10 WS

54kg x 10 WS



Wide grip lat pulldown

40kg x 10 FS

65kg x 7 WS

50kg x 9 WS



Single arm bicep preacher

12.5kg x 6 FS

17.5kg x 3 into 12.5kg x 10 WS

12.5kg x 8 WS



Straight bar cable bicep curl

15 x 6 FS

25kg x 7 WS

20kg x 8 WS



Cardio 10min treadmill incline 15% speed 4.8kmph 140bpm

Amazing my bro - can’t wait to see you transform!

 

[lukeobz80]

27.5.26
Adductor machine

15kg x 12 FS

15kg x 12 FS

30kg x 12 WS

40kg x 5 + 3 assisted



Panatta seated plate loaded leg curl

10kg x 12 FS

20kg x 8 FS

30kg x 12 WS

40kg x 8 WS



Hack squat (banded)

2pps x 12 FS

3pps x 12 WA

4pps x 1 + 3pps cx 12 WS (dropped weight as I knew I wasn’t getting close to the rep range)



Quad extension

60kg x 12 FS

80kg x 11 WS

90kg x 6 WS



Lying leg curl

30kg x 12 FS

45kg x 6 + 35kg x 6 WS

35kg x 9



Standing smith machine calf raise

1pps x 12 FS

2pps x 10 WS

2pps x 11 WS



Cardio

10min stair master lvl 5 140bpm

+ 16000 steps

 

[lukeobz80]

28.5.26

Rest day. 12k steps

 

[LevButlerov]

27.5.26
Adductor machine

15kg x 12 FS

15kg x 12 FS

30kg x 12 WS

40kg x 5 + 3 assisted



Panatta seated plate loaded leg curl

10kg x 12 FS

20kg x 8 FS

30kg x 12 WS

40kg x 8 WS



Hack squat (banded)

2pps x 12 FS

3pps x 12 WA

4pps x 1 + 3pps cx 12 WS (dropped weight as I knew I wasn’t getting close to the rep range)



Quad extension

60kg x 12 FS

80kg x 11 WS

90kg x 6 WS



Lying leg curl

30kg x 12 FS

45kg x 6 + 35kg x 6 WS

35kg x 9



Standing smith machine calf raise

1pps x 12 FS

2pps x 10 WS

2pps x 11 WS



Cardio

10min stair master lvl 5 140bpm

+ 16000 steps

doing a lot of volume and cardio push it up

28.5.26

Rest day. 12k steps

good rest

 

[lukeobz80]

29.5.26
Machine lateral raise pin loaded

26.5kg x 12 FS

48.5kg x 10 FS

59.5kg x 8 FS

48.5kg x 10 FS



Rear delt peck deck fly (cable was taken)

15kg x 12 FS

25kg x 8 WS

20kg x 10 WS



Seated pin loaded chest press

40kg x 12 FS

60kg x 8 FS

70kg x 9 WS

70kg x 5 + 40kg x 6



Incline Watson bench plate loaded fly machine (cables and pec deck taken)

10kg ps x 12 FS



Pec deck fly (swapped)

25kg x 12 FS

25kg x 11 WS

20kg x 9 WS



Chest supported Single arm lat pulldown

21kg x 12 FS

48.5kg x 10 FS

59.5kg x 11 WS

65kg x 8 WS



Single arm Chest supported low cable row

37.5kg x 12 FS

54kg x 9 WS

48.5kg x 8 WS



15kg x 12 FS

22.5kg x 12 WS

22.5kg x 12 WS

25kg x 11 WS



Cardio 10min stair master lvl 5 140bpm

 

[LevButlerov]

29.5.26
Machine lateral raise pin loaded

26.5kg x 12 FS

48.5kg x 10 FS

59.5kg x 8 FS

48.5kg x 10 FS



Rear delt peck deck fly (cable was taken)

15kg x 12 FS

25kg x 8 WS

20kg x 10 WS



Seated pin loaded chest press

40kg x 12 FS

60kg x 8 FS

70kg x 9 WS

70kg x 5 + 40kg x 6



Incline Watson bench plate loaded fly machine (cables and pec deck taken)

10kg ps x 12 FS



Pec deck fly (swapped)

25kg x 12 FS

25kg x 11 WS

20kg x 9 WS



Chest supported Single arm lat pulldown

21kg x 12 FS

48.5kg x 10 FS

59.5kg x 11 WS

65kg x 8 WS



Single arm Chest supported low cable row

37.5kg x 12 FS

54kg x 9 WS

48.5kg x 8 WS



15kg x 12 FS

22.5kg x 12 WS

22.5kg x 12 WS

25kg x 11 WS



Cardio 10min stair master lvl 5 140bpm

carbs look good, you working with Yuri or pushing solo?

 

[lukeobz80]

carbs look good, you working with Yuri or pushing solo?

Working with yuri

 

[LevButlerov]

Working with yuri

good any adjustments you guys making with @Yuri?

 

[Yuri]

good any adjustments you guys making with @Yuri?

Yes sir our first week in and we’ve had a 1kg drop off the bat - absolute adherence to the nutritional protocol.

We started our very first week of testosterone, we will costly monitor for the first four weeks before we consider slight titration, and bloodwork analysis.

What’s a established a baseline, we will begin some fat loss and body recomposition, as it begins to grow right out of this

 

[Yuri]

Working with yuri

Very grateful to have you on the team!

 

[lukeobz80]

30.5.26
in a rush to get the workout done. Short on time



Cable bicep curl

12.5kg x 12 FS

20kg x 12 FS

25kg x 10 WS

22.5kg x 10 ES

20kg x 11 WS



panatta hamstring curl

10kg x 10 FS

30kg x 10 FS

40kg x 10 WS

40kg x 10 WS



Leg press

3pps x 12 FS

4pps x 12 WS

5pps x 12 WS



Quad extensions

30kg x 12 FS

70kg x 12 WS

85kg x 10 WS



Single leg hamstring curl

15kg x 10 FS

25kg x 6 WS

15kg x 10 WS



Adductor machine

25kg x 12 FS

30kg x 12 WS

30kg x 10 WS



Has to skip calf raises. Ran out of time

 

[Kopite67]

30.5.26
in a rush to get the workout done. Short on time



Cable bicep curl

12.5kg x 12 FS

20kg x 12 FS

25kg x 10 WS

22.5kg x 10 ES

20kg x 11 WS



panatta hamstring curl

10kg x 10 FS

30kg x 10 FS

40kg x 10 WS

40kg x 10 WS



Leg press

3pps x 12 FS

4pps x 12 WS

5pps x 12 WS



Quad extensions

30kg x 12 FS

70kg x 12 WS

85kg x 10 WS



Single leg hamstring curl

15kg x 10 FS

25kg x 6 WS

15kg x 10 WS



Adductor machine

25kg x 12 FS

30kg x 12 WS

30kg x 10 WS



Has to skip calf raises. Ran out of time

Nice quick session and update brother

 

[LevButlerov]

Yes sir our first week in and we’ve had a 1kg drop off the bat - absolute adherence to the nutritional protocol.

We started our very first week of testosterone, we will costly monitor for the first four weeks before we consider slight titration, and bloodwork analysis.

What’s a established a baseline, we will begin some fat loss and body recomposition, as it begins to grow right out of this

nice update love seeing this @Yuri

do you want him moving carbs up or cycling them? consider it with @lukeobz80 his pre cycle log he did well with carb changes
https://www.evolutionary.org/forums/threads/my-pre-cycle-training-and-diet-log.103121/

 

[LevButlerov]

30.5.26
in a rush to get the workout done. Short on time



Cable bicep curl

12.5kg x 12 FS

20kg x 12 FS

25kg x 10 WS

22.5kg x 10 ES

20kg x 11 WS



panatta hamstring curl

10kg x 10 FS

30kg x 10 FS

40kg x 10 WS

40kg x 10 WS



Leg press

3pps x 12 FS

4pps x 12 WS

5pps x 12 WS



Quad extensions

30kg x 12 FS

70kg x 12 WS

85kg x 10 WS



Single leg hamstring curl

15kg x 10 FS

25kg x 6 WS

15kg x 10 WS



Adductor machine

25kg x 12 FS

30kg x 12 WS

30kg x 10 WS



Has to skip calf raises. Ran out of time

lots of bi volume love it and you did good on quad ext!

 

[lukeobz80]

31.5.26

Rest day - 15000 steps

 

[Yuri]

31.5.26

Rest day - 15000 steps

Killing it my bro!

 

[LevButlerov]

31.5.26

Rest day - 15000 steps

good rest

 

[lukeobz80]

1.6.26

Plate loaded lateral raise machine

20kg x 12 FS

30kg x 10 FS

35kg x 9 WS

30kg x 10 WS



Seated Watson incline neutral grip chest press machine pin loaded (smith taken)

32kg x 10 FS

32kg x 10 FS

54kg x 10 FS

70.5kg x 9 WS



Smith machine flat chest bench (chest press machine taken)

1pps x 10 FS

1.5pps x 10 WS

1.5kg x 9 WS



Close Cable rack fly (set to shoulder height)

7.5kg x 12 FS

Swapped to high to low flys as I was having trouble with staying in place

12.5kg x 10 WS

12.5kg x 11 WS



Tricep rope push down

17.5kg x 12 FS

27.5kg x 4 + 25kg x 3 + 22.5kg x 3 WS

22.5kg x 8 WS



Flat bar tricep push down

22.5kg x 12 FS

27.5kg x 5 + 22.5kg x 5 WS

22.5kg x 7 WS



DB lateral raise

12.5kg x 9

12.5kg x 7



Cardio 10min stairmaster lvl 7 140bpm

 

[LevButlerov]

1.6.26

Plate loaded lateral raise machine

20kg x 12 FS

30kg x 10 FS

35kg x 9 WS

30kg x 10 WS



Seated Watson incline neutral grip chest press machine pin loaded (smith taken)

32kg x 10 FS

32kg x 10 FS

54kg x 10 FS

70.5kg x 9 WS



Smith machine flat chest bench (chest press machine taken)

1pps x 10 FS

1.5pps x 10 WS

1.5kg x 9 WS



Close Cable rack fly (set to shoulder height)

7.5kg x 12 FS

Swapped to high to low flys as I was having trouble with staying in place

12.5kg x 10 WS

12.5kg x 11 WS



Tricep rope push down

17.5kg x 12 FS

27.5kg x 4 + 25kg x 3 + 22.5kg x 3 WS

22.5kg x 8 WS



Flat bar tricep push down

22.5kg x 12 FS

27.5kg x 5 + 22.5kg x 5 WS

22.5kg x 7 WS



DB lateral raise

12.5kg x 9

12.5kg x 7



Cardio 10min stairmaster lvl 7 140bpm

keeping macros stable keep going hard!

 

[Kopite67]

1.6.26

Plate loaded lateral raise machine

20kg x 12 FS

30kg x 10 FS

35kg x 9 WS

30kg x 10 WS



Seated Watson incline neutral grip chest press machine pin loaded (smith taken)

32kg x 10 FS

32kg x 10 FS

54kg x 10 FS

70.5kg x 9 WS



Smith machine flat chest bench (chest press machine taken)

1pps x 10 FS

1.5pps x 10 WS

1.5kg x 9 WS



Close Cable rack fly (set to shoulder height)

7.5kg x 12 FS

Swapped to high to low flys as I was having trouble with staying in place

12.5kg x 10 WS

12.5kg x 11 WS



Tricep rope push down

17.5kg x 12 FS

27.5kg x 4 + 25kg x 3 + 22.5kg x 3 WS

22.5kg x 8 WS



Flat bar tricep push down

22.5kg x 12 FS

27.5kg x 5 + 22.5kg x 5 WS

22.5kg x 7 WS



DB lateral raise

12.5kg x 9

12.5kg x 7



Cardio 10min stairmaster lvl 7 140bpm

Nice session bro

 

[lukeobz80]

2.6.26

Different gym today so weight is inaccurate to compare, pushed to failure on reps

Majority of training will be at my main gym and I might throw in some sessions at this gym to mix it up


Nautilus Reverse pec deck fly

35kg x 15 FS

55kg x 15 FS

70kg x 10 WS

65kg x 8 + 45kg x 6 WS

55kg x 8. + 35kg x 7 WS



Single arm cable lat pulldown bench supported

10kg x 8 FS

25kg x 12 FS

32.5kg x 8 WS

27.5kg x 10 WS



Single arm bench supported cable row lat biased

15kg x 12 FS

25kg x 12 WS

30kg x 8 WS



Wide grip lat pulldown

30kg x 12 FS

50kg x 12 FS

75kg x 8 + 50kg x 5 WS

65kg x 10 WS



Single arm db preacher curl

12.5kg x 11 FS

12.5kg x 11 WS

15kg x 5 + 10kg x 3 WS



Cable bicep curl flat bar

10kg x 12 FS

20kg x 10 WS

25kg x 5 + 17.5kg x 5 WS



Cardio 10mins stairmaster lvl 7 140bpm

 

[Kopite67]

2.6.26

Different gym today so weight is inaccurate to compare, pushed to failure on reps

Majority of training will be at my main gym and I might throw in some sessions at this gym to mix it up


Nautilus Reverse pec deck fly

35kg x 15 FS

55kg x 15 FS

70kg x 10 WS

65kg x 8 + 45kg x 6 WS

55kg x 8. + 35kg x 7 WS



Single arm cable lat pulldown bench supported

10kg x 8 FS

25kg x 12 FS

32.5kg x 8 WS

27.5kg x 10 WS



Single arm bench supported cable row lat biased

15kg x 12 FS

25kg x 12 WS

30kg x 8 WS



Wide grip lat pulldown

30kg x 12 FS

50kg x 12 FS

75kg x 8 + 50kg x 5 WS

65kg x 10 WS



Single arm db preacher curl

12.5kg x 11 FS

12.5kg x 11 WS

15kg x 5 + 10kg x 3 WS



Cable bicep curl flat bar

10kg x 12 FS

20kg x 10 WS

25kg x 5 + 17.5kg x 5 WS



Cardio 10mins stairmaster lvl 7 140bpm

Nice session brother

 

[lukeobz80]

Thanks brother!!

Nice session brother

 

[lukeobz80]

Thanks brother!!

Nice session brother

 

[LevButlerov]

2.6.26

Different gym today so weight is inaccurate to compare, pushed to failure on reps

Majority of training will be at my main gym and I might throw in some sessions at this gym to mix it up


Nautilus Reverse pec deck fly

35kg x 15 FS

55kg x 15 FS

70kg x 10 WS

65kg x 8 + 45kg x 6 WS

55kg x 8. + 35kg x 7 WS



Single arm cable lat pulldown bench supported

10kg x 8 FS

25kg x 12 FS

32.5kg x 8 WS

27.5kg x 10 WS



Single arm bench supported cable row lat biased

15kg x 12 FS

25kg x 12 WS

30kg x 8 WS



Wide grip lat pulldown

30kg x 12 FS

50kg x 12 FS

75kg x 8 + 50kg x 5 WS

65kg x 10 WS



Single arm db preacher curl

12.5kg x 11 FS

12.5kg x 11 WS

15kg x 5 + 10kg x 3 WS



Cable bicep curl flat bar

10kg x 12 FS

20kg x 10 WS

25kg x 5 + 17.5kg x 5 WS



Cardio 10mins stairmaster lvl 7 140bpm

going hard I love it