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Approved Log Cycle Recomp Journal

Dave1288499 said:
Hey guess I might as well start today. I made some adjustments as of today, seeing as I cant eat more, I've reduced my rice portion a touch and added peanut butter and rice cakes to my first meal which is two eggs cooked in coconut oil. So an extra tablespoon and about a hundred or so calories. I'm not using the cheap one we have a large amount of the proper shit with like the oil that you have to mix. Still continuing on with the John meadows program I have been doing I'll miss day two to realign with the week so I don't get too muddled.

Task master program
Week 5 · Day 1
Tue, May 12, 2026

Incline Bench Press (Dumbbell)
Set 1 : 36 kg x 12
Set 2 : 36 kg x 12
Set 3 : 36 kg x 12

Incline Bench Press (Barbell)
Set 1 : 100 kg x 6
Set 2 : 100 kg x 4
Set 3 : 100 kg x 6

Front flye
Set 1 : 11 kg x 10
Set 2 : 11 kg x 10
Set 3 : 11 kg x 10

Rear delt swings
Set 1 : 11 kg x 30
Set 2 : 11 kg x 30
Set 3 : 11 kg x 30

Seated Lateral Raise [1/3 partials]
Set 1 : 21 kg x 15
Set 2 : 21 kg x 15
Set 3 : 21 kg x 15

I thought I'd share some of my art as it should help you guys get to know me better, here's a piece I'm working on rn. N
I've had a bit of an emotional day as my uncle passed, unfortunately I cant make the funeral but I'll visit my cousins and my aunt at the start of june. The job I have right now ends on the 29th that will be my last day and I will be back hunting for work


View attachment 229087
Click to expand...
Love John Meadows! Looks like a good chest and shoulders workout. 100kg on incline barbell is impressive! Even more so after doing incline dumbbell. Love the partial laterals and high rep rear delt!
 
Chur da bros, so today was a low carb day and I ate some pork that's why fats are so high. My estimates were correct for how high my food is. I didn't do any rack pulls today as I didn't feel to good. But basically the same stuff as before. Also I need advice I'm going to be gifting a bouquet of flowers any advice on transporting in a backpack?

Messenger_creation_4FDA9CAF-4B69-40B6-A2B1-1E97371566C1.webpScreenshot_2026-05-13-21-19-09-49_b178807e08edee7afed235ad0d3a9ef3.webpScreenshot_2026-05-13-21-19-05-17_b178807e08edee7afed235ad0d3a9ef3.webp
 
Week 5 · Day 4
Thu, May 14, 2026

Twist press
Set 1 : 31 kg x 10
Set 2 : 31 kg x 8
Set 3 : 26 kg x 10

Incline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 31 kg x 8

Decline Bench Press (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8

6 Ways
Set 1 : 3.5 kg x 8
Set 2 : 3.5 kg x 8
Set 3 : 3.5 kg x 8

Rear Delt Fly (Dumbbell)
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Here's my training, I dropped my weight in incline db press because my first attempt at set 2 my tricep failed to extend my elbow, this resulted in a knotty tricep.its getting pretty late at night for me so I will keep it short. Food was basically the same as yesterday with more carbs hitting 5k cals. I upped my deca to about 500 that puts me at 1g total aas. I'll book bloods next month my last bloods when I was hospitalized for heat stoke was fine in Feb. I plan to get my gp to test inflammatory markers. Might be funny to get my testosterone tested but idk
 
Dave1288499 said:
Chur da bros, so today was a low carb day and I ate some pork that's why fats are so high. My estimates were correct for how high my food is. I didn't do any rack pulls today as I didn't feel to good. But basically the same stuff as before. Also I need advice I'm going to be gifting a bouquet of flowers any advice on transporting in a backpack?

View attachment 229686View attachment 229687View attachment 229688
Click to expand...
low carb? check the image over 500 carbs, did you upload right one? :D @Dave1288499
 
Dave1288499 said:
Week 5 · Day 4
Thu, May 14, 2026

Twist press
Set 1 : 31 kg x 10
Set 2 : 31 kg x 8
Set 3 : 26 kg x 10

Incline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 31 kg x 8

Decline Bench Press (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8

6 Ways
Set 1 : 3.5 kg x 8
Set 2 : 3.5 kg x 8
Set 3 : 3.5 kg x 8

Rear Delt Fly (Dumbbell)
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Here's my training, I dropped my weight in incline db press because my first attempt at set 2 my tricep failed to extend my elbow, this resulted in a knotty tricep.its getting pretty late at night for me so I will keep it short. Food was basically the same as yesterday with more carbs hitting 5k cals. I upped my deca to about 500 that puts me at 1g total aas. I'll book bloods next month my last bloods when I was hospitalized for heat stoke was fine in Feb. I plan to get my gp to test inflammatory markers. Might be funny to get my testosterone tested but idk
Click to expand...
strong decline bench :D powerful!
on dp press its good you dropped weight so no injury!

6 ways what did you do? @Dave1288499

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey
 
Dave1288499 said:
Week 5 · Day 4
Thu, May 14, 2026

Twist press
Set 1 : 31 kg x 10
Set 2 : 31 kg x 8
Set 3 : 26 kg x 10

Incline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 31 kg x 8

Decline Bench Press (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8

6 Ways
Set 1 : 3.5 kg x 8
Set 2 : 3.5 kg x 8
Set 3 : 3.5 kg x 8

Rear Delt Fly (Dumbbell)
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Here's my training, I dropped my weight in incline db press because my first attempt at set 2 my tricep failed to extend my elbow, this resulted in a knotty tricep.its getting pretty late at night for me so I will keep it short. Food was basically the same as yesterday with more carbs hitting 5k cals. I upped my deca to about 500 that puts me at 1g total aas. I'll book bloods next month my last bloods when I was hospitalized for heat stoke was fine in Feb. I plan to get my gp to test inflammatory markers. Might be funny to get my testosterone tested but idk
Click to expand...
Nice workout mate. Just looked up the twist press. Looks good for a nice contraction at the top. Those 6-ways look brutal hey!
 
LevButlerov said:
strong decline bench :D powerful!
on dp press its good you dropped weight so no injury!

6 ways what did you do? @Dave1288499

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey
Click to expand...
Yes I think I got pretty close to an injury in that moment. My tricep wouldn't fire and the dumbbell fell on my chest.
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-six ways
 
Dave1288499 said:
Week 5 · Day 4
Thu, May 14, 2026

Twist press
Set 1 : 31 kg x 10
Set 2 : 31 kg x 8
Set 3 : 26 kg x 10

Incline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 31 kg x 8

Decline Bench Press (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8

6 Ways
Set 1 : 3.5 kg x 8
Set 2 : 3.5 kg x 8
Set 3 : 3.5 kg x 8

Rear Delt Fly (Dumbbell)
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Here's my training, I dropped my weight in incline db press because my first attempt at set 2 my tricep failed to extend my elbow, this resulted in a knotty tricep.its getting pretty late at night for me so I will keep it short. Food was basically the same as yesterday with more carbs hitting 5k cals. I upped my deca to about 500 that puts me at 1g total aas. I'll book bloods next month my last bloods when I was hospitalized for heat stoke was fine in Feb. I plan to get my gp to test inflammatory markers. Might be funny to get my testosterone tested but idk
Click to expand...
Wd by listening to your body and dropping the weight
 
Dave1288499 said:
Yes I think I got pretty close to an injury in that moment. My tricep wouldn't fire and the dumbbell fell on my chest.
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For more detailed information, see our cookies page.
-six ways
Click to expand...
be careful please :D
 
Dave1288499 said:
Yes that's my low carb day. My high days about 700 carbs. There's a reason I'm struggling
Click to expand...
I see, usually low carbs is 200 or under :D but I love your 500 low carb!
 
Trenhead3cc said:
Some random weights on dumbbell ?

With deca upto 500 are you running 1-1 test to deca ? Interesting how you find your libido and manage your prolactin ? Please share
Click to expand...
Huh not sure what is meant there at the start. Oh I ran deca and test at 1:1 before I just need to watch my E2 mostly. I supplement p5p normally anyway. My libedo tends to be really high and deca makes it way higher most of my issues there come from basically ripping my dick off
 
Dave1288499 said:
Huh not sure what is meant there at the start. Oh I ran deca and test at 1:1 before I just need to watch my E2 mostly. I supplement p5p normally anyway. My libedo tends to be really high and deca makes it way higher most of my issues there come from basically ripping my dick off
Click to expand...
Just on your workout. 31kg and 36kg in dumbbells . Commercial dumbbells don’t come in 31 and 36kg
 
Week 5 · Day 6
Sat, May 16, 2026

declinePress (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Hex press
Set 1 : 31 kg x 8
Set 2 : 26 kg x 8
Set 3 : 26 kg x 8

Incline Chest Fly (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

Barbell Facepull
Set 1 : 43 kg x 15
Set 2 : 43 kg x 15
Set 3 : 43 kg x 15

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Front raise Barbell
Set 1 : 33 kg x 8
Set 2 : 33 kg x 8
Set 3 : 33 kg x 8
Here's todays workout, I didn't get the am session as I said I would as I didn't feel too good. I hadn't slept well thursday night. Today I took a pre my go to is total war, some glycerol powder, oh a viagra or cialis [I went with a viagra today] and niacin pill when I take a pre. But I only take pres when I don't want to train as my sleep usually gets affected. More often than not my pre concoction is methyline blue 20mg, acetyl l carnitine and that is usually it but I haven't even done that lately. I lowered the weight on my hex press because I didn't have too much control at 31 and my hand slipped on rep 2 second set and I got my finger tips. I haven't felt too good this week so I've been working quite light [me thinks im getting a little nervous to the point its affecting my sleep. Tomorrow I have a catch up with an "old friend" and there are some unknowns and I am getting a little well nervous
 
Dave1288499 said:
Week 5 · Day 6
Sat, May 16, 2026

declinePress (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Hex press
Set 1 : 31 kg x 8
Set 2 : 26 kg x 8
Set 3 : 26 kg x 8

Incline Chest Fly (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

Barbell Facepull
Set 1 : 43 kg x 15
Set 2 : 43 kg x 15
Set 3 : 43 kg x 15

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Front raise Barbell
Set 1 : 33 kg x 8
Set 2 : 33 kg x 8
Set 3 : 33 kg x 8
Here's todays workout, I didn't get the am session as I said I would as I didn't feel too good. I hadn't slept well thursday night. Today I took a pre my go to is total war, some glycerol powder, oh a viagra or cialis [I went with a viagra today] and niacin pill when I take a pre. But I only take pres when I don't want to train as my sleep usually gets affected. More often than not my pre concoction is methyline blue 20mg, acetyl l carnitine and that is usually it but I haven't even done that lately. I lowered the weight on my hex press because I didn't have too much control at 31 and my hand slipped on rep 2 second set and I got my finger tips. I haven't felt too good this week so I've been working quite light [me thinks im getting a little nervous to the point its affecting my sleep. Tomorrow I have a catch up with an "old friend" and there are some unknowns and I am getting a little well nervous
Click to expand...
good training day :D but you didnt feel good like a flue?
 
Week 6 · Day 1
Mon, May 18, 2026

Decline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Bench Press (Barbell) pause 3 inch from bottom each rep
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 7

Incline Bench Press (Barbell)
Set 1 : 80 kg x 10
Set 2 : 85 kg x 8
Set 3 : 70 kg x 10

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Rear Delt Fly (Dumbbell) +6 partials at end of set
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Here's todays update, training went well I feel fresh but just some personal stuff happened and I raised my loads again
This morning I reintroduced the juice/ Greek yogurt shake about half a cup Greek yogurt [low fat] and half a cup whatever orange juice [ I got pulpy]. That's it for adjustments. Oh and I added an extra protein shake I had some plant protein so that's in my bike storage compartment now




IMG20260518201307.webp
 
Dave1288499 said:
Week 6 · Day 1
Mon, May 18, 2026

Decline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Bench Press (Barbell) pause 3 inch from bottom each rep
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 7

Incline Bench Press (Barbell)
Set 1 : 80 kg x 10
Set 2 : 85 kg x 8
Set 3 : 70 kg x 10

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Rear Delt Fly (Dumbbell) +6 partials at end of set
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Here's todays update, training went well I feel fresh but just some personal stuff happened and I raised my loads again
This morning I reintroduced the juice/ Greek yogurt shake about half a cup Greek yogurt [low fat] and half a cup whatever orange juice [ I got pulpy]. That's it for adjustments. Oh and I added an extra protein shake I had some plant protein so that's in my bike storage compartment now




View attachment 232853View attachment 232854
Click to expand...
good training day :D really wide and hard, strong arms!
bench press impressive numbers 90s @Dave1288499 the cup is what inside protein?

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey @rizzlekdizzle
 
Dave1288499 said:
Week 6 · Day 1
Mon, May 18, 2026

Decline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Bench Press (Barbell) pause 3 inch from bottom each rep
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 7

Incline Bench Press (Barbell)
Set 1 : 80 kg x 10
Set 2 : 85 kg x 8
Set 3 : 70 kg x 10

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Rear Delt Fly (Dumbbell) +6 partials at end of set
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Here's todays update, training went well I feel fresh but just some personal stuff happened and I raised my loads again
This morning I reintroduced the juice/ Greek yogurt shake about half a cup Greek yogurt [low fat] and half a cup whatever orange juice [ I got pulpy]. That's it for adjustments. Oh and I added an extra protein shake I had some plant protein so that's in my bike storage compartment now




View attachment 232853View attachment 232854
Click to expand...
Nice chest and shoulder workout mate. Good weights there on the incline bench and laterals.
 
Dave1288499 said:
Week 6 · Day 1
Mon, May 18, 2026

Decline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Bench Press (Barbell) pause 3 inch from bottom each rep
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 7

Incline Bench Press (Barbell)
Set 1 : 80 kg x 10
Set 2 : 85 kg x 8
Set 3 : 70 kg x 10

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Rear Delt Fly (Dumbbell) +6 partials at end of set
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Here's todays update, training went well I feel fresh but just some personal stuff happened and I raised my loads again
This morning I reintroduced the juice/ Greek yogurt shake about half a cup Greek yogurt [low fat] and half a cup whatever orange juice [ I got pulpy]. That's it for adjustments. Oh and I added an extra protein shake I had some plant protein so that's in my bike storage compartment now




View attachment 232853View attachment 232854
Click to expand...
Yeh boy 🦍🦍🦍🦍
 
Dave1288499 said:
It's orange juice and Greek yoghurt, and yes thanks sure I failed a couple sets but that's going to be the trend for the next while I want to fail sets
Click to expand...
orange juice and green yogurt? LOL :P you're hardcore @Dave1288499
 
Dave1288499 said:
Week 6 · Day 1
Mon, May 18, 2026

Decline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Bench Press (Barbell) pause 3 inch from bottom each rep
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 7

Incline Bench Press (Barbell)
Set 1 : 80 kg x 10
Set 2 : 85 kg x 8
Set 3 : 70 kg x 10

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Rear Delt Fly (Dumbbell) +6 partials at end of set
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Here's todays update, training went well I feel fresh but just some personal stuff happened and I raised my loads again
This morning I reintroduced the juice/ Greek yogurt shake about half a cup Greek yogurt [low fat] and half a cup whatever orange juice [ I got pulpy]. That's it for adjustments. Oh and I added an extra protein shake I had some plant protein so that's in my bike storage compartment now




View attachment 232853View attachment 232854
Click to expand...
Abs are looking great!
 
Dave1288499 said:
I'm not even gonna, it's something from the vertical diet. Remember my diet is based on the vertical diet
Click to expand...
vertical diet very oldschool :D
 
Dave1288499 said:
Week 6 · Day 1
Mon, May 18, 2026

Decline Bench Press (Dumbbell)
Set 1 : 36 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8

Bench Press (Barbell) pause 3 inch from bottom each rep
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 7

Incline Bench Press (Barbell)
Set 1 : 80 kg x 10
Set 2 : 85 kg x 8
Set 3 : 70 kg x 10

Lateral Raise (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Rear Delt Fly (Dumbbell) +6 partials at end of set
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Set 4 : 16 kg x 10

Here's todays update, training went well I feel fresh but just some personal stuff happened and I raised my loads again
This morning I reintroduced the juice/ Greek yogurt shake about half a cup Greek yogurt [low fat] and half a cup whatever orange juice [ I got pulpy]. That's it for adjustments. Oh and I added an extra protein shake I had some plant protein so that's in my bike storage compartment now




View attachment 232853View attachment 232854
Click to expand...
give that bathroom a clean brother! Can barely see your reflection!
 
Week 6 · Day 2
Tue, May 19, 2026

Seated Dumbbell Curl +4 partials
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8

Incline concentration curl
Set 1 : 11 kg x 8
Set 2 : 11 kg x 8
Set 3 : 11 kg x 8
Set 4 : 11 kg x 8

Reverse Bicep Curl (EZ Bar)
Set 1 : 38 kg x 10
Set 2 : 38 kg x 10
Set 3 : 38 kg x 10
Set 4 : 38 kg x 10

Tricep Rope Push Down (Cable)
Set 1 : 40 kg x 12
Set 2 : 40 kg x 7
Set 3 : 30 kg x 12
Set 4 : 30 kg x 12

Tate press
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 12

Overhead Tricep Extension (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10
Here's todays workout, this program follows an "a/b split" just in case it wasn't clear. This arm workout was pretty good, my pump is insane.
 
Week 6 · Day 3
Wed, May 20, 2026

Lat Pulldown
Set 1 : 80 kg x 8
Set 2 : 80 kg x 8
Set 3 : 80 kg x 8
Set 4 : 80 kg x 7

Chin-Up (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Set 4 : 8 reps

Yates row
Set 1 : 88 kg x 10
Set 2 : 88 kg x 10
Set 3 : 88 kg x 10
Set 4 : 88 kg x 10

Bent Over Row (Dumbbell)
Set 1 : 51 kg x 8
Set 2 : 51 kg x 8
Set 3 : 51 kg x 8
Set 4 : 51 kg x 8

Pullover (EZ Bar)
Set 1 : 43 kg x 10
Set 2 : 43 kg x 10
Set 3 : 43 kg x 10
So here's my training for today, it looks like I was just fatigued last week. Todays training went well. Biceps were pretty tired from yesterdays workout that's why I wasn't as heavy as seen in previous posts. Took 40 mg dbol on this workout too
Messenger_creation_B237FDEF-3532-47CB-BBD0-95E1EA00CA91.webpMessenger_creation_0B5A5254-C921-43FB-ABF7-C74DA7776D93.webpMessenger_creation_2382B9AF-C359-410A-91F6-9B55EF10AA34.webp
 
Dave1288499 said:
Week 6 · Day 3
Wed, May 20, 2026

Lat Pulldown
Set 1 : 80 kg x 8
Set 2 : 80 kg x 8
Set 3 : 80 kg x 8
Set 4 : 80 kg x 7

Chin-Up (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Set 4 : 8 reps

Yates row
Set 1 : 88 kg x 10
Set 2 : 88 kg x 10
Set 3 : 88 kg x 10
Set 4 : 88 kg x 10

Bent Over Row (Dumbbell)
Set 1 : 51 kg x 8
Set 2 : 51 kg x 8
Set 3 : 51 kg x 8
Set 4 : 51 kg x 8

Pullover (EZ Bar)
Set 1 : 43 kg x 10
Set 2 : 43 kg x 10
Set 3 : 43 kg x 10
So here's my training for today, it looks like I was just fatigued last week. Todays training went well. Biceps were pretty tired from yesterdays workout that's why I wasn't as heavy as seen in previous posts. Took 40 mg dbol on this workout too
View attachment 233995View attachment 233996View attachment 233997
Click to expand...
Oh and I restocked on electrolyte supplements
 
Dave1288499 said:
Week 6 · Day 2
Tue, May 19, 2026

Seated Dumbbell Curl +4 partials
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8

Incline concentration curl
Set 1 : 11 kg x 8
Set 2 : 11 kg x 8
Set 3 : 11 kg x 8
Set 4 : 11 kg x 8

Reverse Bicep Curl (EZ Bar)
Set 1 : 38 kg x 10
Set 2 : 38 kg x 10
Set 3 : 38 kg x 10
Set 4 : 38 kg x 10

Tricep Rope Push Down (Cable)
Set 1 : 40 kg x 12
Set 2 : 40 kg x 7
Set 3 : 30 kg x 12
Set 4 : 30 kg x 12

Tate press
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 12

Overhead Tricep Extension (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10
Here's todays workout, this program follows an "a/b split" just in case it wasn't clear. This arm workout was pretty good, my pump is insane.
Click to expand...

Dave1288499 said:
Week 6 · Day 3
Wed, May 20, 2026

Lat Pulldown
Set 1 : 80 kg x 8
Set 2 : 80 kg x 8
Set 3 : 80 kg x 8
Set 4 : 80 kg x 7

Chin-Up (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Set 4 : 8 reps

Yates row
Set 1 : 88 kg x 10
Set 2 : 88 kg x 10
Set 3 : 88 kg x 10
Set 4 : 88 kg x 10

Bent Over Row (Dumbbell)
Set 1 : 51 kg x 8
Set 2 : 51 kg x 8
Set 3 : 51 kg x 8
Set 4 : 51 kg x 8

Pullover (EZ Bar)
Set 1 : 43 kg x 10
Set 2 : 43 kg x 10
Set 3 : 43 kg x 10
So here's my training for today, it looks like I was just fatigued last week. Todays training went well. Biceps were pretty tired from yesterdays workout that's why I wasn't as heavy as seen in previous posts. Took 40 mg dbol on this workout too
View attachment 233995View attachment 233996View attachment 233997
Click to expand...
Strong back shots :D love the yates rows
 
Week 6 · Day 4
Thu, May 21, 2026
Twist press
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8
Set 4 : 31 kg x 8
Incline Chest Fly (Dumbbell)
Set 1 : 21 kg x 8
Set 2 : 21 kg x 8
Set 3 : 21 kg x 8
Dip (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Tri set
Front raise Barbell
Set 1 : 38 kg x 8
Set 2 : 38 kg x 8
Set 3 : 38 kg x 8
Set 4 : 38 kg x 8
Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8
Rear Delt Fly (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8

I got my workout in as always, today I've been a little gassy probably from the maltodextrin. Foods the same as yesterday without the cereal bowl. Sorry I'm getting tired haven't been sleeping well
 
Dave1288499 said:
Week 6 · Day 4
Thu, May 21, 2026
Twist press
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8
Set 4 : 31 kg x 8
Incline Chest Fly (Dumbbell)
Set 1 : 21 kg x 8
Set 2 : 21 kg x 8
Set 3 : 21 kg x 8
Dip (Bodyweight)
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps
Tri set
Front raise Barbell
Set 1 : 38 kg x 8
Set 2 : 38 kg x 8
Set 3 : 38 kg x 8
Set 4 : 38 kg x 8
Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8
Rear Delt Fly (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8

I got my workout in as always, today I've been a little gassy probably from the maltodextrin. Foods the same as yesterday without the cereal bowl. Sorry I'm getting tired haven't been sleeping well
Click to expand...
why no sleep? have you tried pre bed sleep aids like melatonin or this 1 day off for you? @Dave1288499

strong day again chest fly and dips win!
 
LevButlerov said:
why no sleep? have you tried pre bed sleep aids like melatonin or this 1 day off for you? @Dave1288499

strong day again chest fly and dips win!
Click to expand...
No I slept but it was low quality. Nah I take magnesium. Just a little upset after a rejection I received recently. I'm not going into any detail
 
Dave1288499 said:
No I slept but it was low quality. Nah I take magnesium. Just a little upset after a rejection I received recently. I'm not going into any detail
Click to expand...
see if you can get valerian too :D

rejection what happened? you dont have to share but EVO family always here to support you remember! @Dave1288499
 
Dave1288499 said:
Thanks for your understanding, I'm just waiting until I've either repressed those emotions or moved on
Click to expand...
EVO family love and support your way, I hope you feel better soon :D
 
Week 6 · Day 5
Fri, May 22, 2026

Single-Leg Leg Curl
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

Leg Extension
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Bulgarian Split Squat (Barbell)
Set 1 : 70 kg x 6
Set 2 : 70 kg x 6
Set 3 : 70 kg x 6

Squat (Barbell)
Set 1 : 190 kg x 8
Set 2 : 160 kg x 8
Set 3 : 140 kg x 8

Stiff Leg Deadlift
Set 1 : 130 kg x 8
Set 2 : 130 kg x 8
Set 3 : 130 kg x 8

So here's my workout, foods the same except I'm eating more fruit post workout. I took a pre workout because it's Friday so I can have a late night. Looks like I split skin on my leg during my workout so I went pretty hard
 
Dave1288499 said:
Week 6 · Day 5
Fri, May 22, 2026

Single-Leg Leg Curl
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

Leg Extension
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Bulgarian Split Squat (Barbell)
Set 1 : 70 kg x 6
Set 2 : 70 kg x 6
Set 3 : 70 kg x 6

Squat (Barbell)
Set 1 : 190 kg x 8
Set 2 : 160 kg x 8
Set 3 : 140 kg x 8

Stiff Leg Deadlift
Set 1 : 130 kg x 8
Set 2 : 130 kg x 8
Set 3 : 130 kg x 8

So here's my workout, foods the same except I'm eating more fruit post workout. I took a pre workout because it's Friday so I can have a late night. Looks like I split skin on my leg during my workout so I went pretty hard
Click to expand...
very good training :D deads are a win at 130
 
Week 6 · Day 6

Sat, May 23, 2026



Flye Press

Set 1 : 41 kg x 1

Set 2 : 36 kg x 10

Set 3 : 36 kg x 10

Set 4 : 36 kg x 10



Hex press

Set 1 : 21 kg x 20

Set 2 : 21 kg x 20

Set 3 : 21 kg x 20



Incline Chest Fly (Dumbbell)

Set 1 : 21 kg x 10

Set 2 : 21 kg x 10

Set 3 : 21 kg x 10



Facepull (dumbbell

Set 1 : 21 kg x 15

Set 2 : 21 kg x 15

Set 3 : 21 kg x 15



Lateral Raise (Dumbbell)

Set 1 : 11 kg x 12

Set 2 : 11 kg x 12

Set 3 : 11 kg x 12



Front raise Barbell

Set 1 : 28 kg x 12

Set 2 : 28 kg x 12

Set 3 : 28 kg x 12



Last workout of the week. I felt slightly fatigued from the squat drop set last night. But I got a pretty good pump. I'll post some photos of meals from the first part of the day. I had a burger today because I felt like one and I am on point all week. Tomorrow I will eat intuitively

IMG20260523103354.webpIMG20260523122017.webp


Also Derek and Andrew look insane, this year's Olympia is gonna be crazy
Messenger_creation_5226B4C6-F4F1-4C91-AA05-9D2D500B6D91.webpMessenger_creation_8F016AB1-6A2B-4CE5-9F77-AD633C299C96.webp
 
Dave1288499 said:
Week 6 · Day 6

Sat, May 23, 2026



Flye Press

Set 1 : 41 kg x 1

Set 2 : 36 kg x 10

Set 3 : 36 kg x 10

Set 4 : 36 kg x 10



Hex press

Set 1 : 21 kg x 20

Set 2 : 21 kg x 20

Set 3 : 21 kg x 20



Incline Chest Fly (Dumbbell)

Set 1 : 21 kg x 10

Set 2 : 21 kg x 10

Set 3 : 21 kg x 10



Facepull (dumbbell

Set 1 : 21 kg x 15

Set 2 : 21 kg x 15

Set 3 : 21 kg x 15



Lateral Raise (Dumbbell)

Set 1 : 11 kg x 12

Set 2 : 11 kg x 12

Set 3 : 11 kg x 12



Front raise Barbell

Set 1 : 28 kg x 12

Set 2 : 28 kg x 12

Set 3 : 28 kg x 12



Last workout of the week. I felt slightly fatigued from the squat drop set last night. But I got a pretty good pump. I'll post some photos of meals from the first part of the day. I had a burger today because I felt like one and I am on point all week. Tomorrow I will eat intuitively

View attachment 235789View attachment 235790


Also Derek and Andrew look insane, this year's Olympia is gonna be crazy
View attachment 235791View attachment 235792
Click to expand...
eating big there :D keep the food up

and Derek and Andrew have insane size!
 
Dave1288499 said:
Week 6 · Day 6

Sat, May 23, 2026



Flye Press

Set 1 : 41 kg x 1

Set 2 : 36 kg x 10

Set 3 : 36 kg x 10

Set 4 : 36 kg x 10



Hex press

Set 1 : 21 kg x 20

Set 2 : 21 kg x 20

Set 3 : 21 kg x 20



Incline Chest Fly (Dumbbell)

Set 1 : 21 kg x 10

Set 2 : 21 kg x 10

Set 3 : 21 kg x 10



Facepull (dumbbell

Set 1 : 21 kg x 15

Set 2 : 21 kg x 15

Set 3 : 21 kg x 15



Lateral Raise (Dumbbell)

Set 1 : 11 kg x 12

Set 2 : 11 kg x 12

Set 3 : 11 kg x 12



Front raise Barbell

Set 1 : 28 kg x 12

Set 2 : 28 kg x 12

Set 3 : 28 kg x 12



Last workout of the week. I felt slightly fatigued from the squat drop set last night. But I got a pretty good pump. I'll post some photos of meals from the first part of the day. I had a burger today because I felt like one and I am on point all week. Tomorrow I will eat intuitively

View attachment 235789View attachment 235790


Also Derek and Andrew look insane, this year's Olympia is gonna be crazy
View attachment 235791View attachment 235792
Click to expand...
@Dave1288499 yeah man, the guys are getting incredible when it comes to bodybuilding. The competitions are getting tougher and tougher.
 
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