Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Chest
Wednesday 1 Jan 2025, 08:08
Incline Bench Press (Dumbbell)
Set 1: 60 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Set 4: 65 lbs × 10
Set 5: 65 lbs × 10
Pullover (Dumbbell)
Set 1: 45 lbs × 12
Set 2: 45 lbs × 12
Set 3: 50 lbs × 12
Set 4: 50 lbs × 12
Note: Chest
Chest Press (Machine)
Set 1: 115 lbs × 12
Set 2: 115 lbs × 12
Set 3: 115 lbs × 12
Set 4: 115 lbs × 12
Set 5: 115 lbs × 12
tricep pressdown
Set 1: 100 lbs × 16
Set 2: 110 lbs × 14
Set 3: 120 lbs × 10
Set 4: 120 lbs × 11
SUPERSET
Bicep Curl (Cable)
Set 1: 50 lbs × 20
Set 2: 70 lbs × 12
Set 3: 70 lbs × 12
Note: Pump
Triceps Extension (Cable)
Set 1: 60 lbs × 12
Set 2: 70 lbs × 12
Set 3: 70 lbs × 12
Crunch (Machine)
Set 1: 110 lbs × 16
Set 2: 125 lbs × 15
Set 3: 125 lbs × 10
Set 4: 110 lbs × 15
Set 5: 110 lbs × 12
30min medium pace walking to finish
Was going to skip the gym today, thinking it would be crazy busy, well it opened late (8am is late for me), and I said fuck it, I'm going. I get there and maybe 4 people in there to start. So I had a good workout, glad I went.
View attachment 67535
After workout breakfast:
Oatmeal, blueberries, and chocolate whey protein
Cal: 466
Protein: 58
Carbs: 50
Fat: 5
@Crumble Cake training looks intense the volume is big up, you can up the cardio a bit bro?View attachment 67537
Lunch: Pasta(konjac noodles) and lean meatballs
Cal: 466
Protein: 49
Carbs: 25
Fat: 20
@Crumble Cake solid work right here!Shoulders and Arms
Tuesday 31 Dec 2024, 15:26
SUPERSET
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 10
Set 4: 20 lbs × 10
Set 5: 20 lbs × 10
Set 6: 20 lbs × 10
rear delt dumbell
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 8
Set 4: 20 lbs × 10
Set 5: 20 lbs × 10
Set 6: 20 lbs × 10
Shoulder Press (Machine)
Set 1: 134 lbs × 12
Set 2: 134 lbs × 12
Set 3: 134 lbs × 12
Set 4: 134 lbs × 12
Set 5: 134 lbs × 9
Shrug (Dumbbell)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
Set 4: 90 lbs × 10
Decided to hit the gym for my second time today, because lets face it, tomorrow is going to be fucking crazy at the gym!!!! Well I got to the gym at 3:20pm to find out they close at 4pm and ya it was busy busy, but I powered through a pretty quick workout.
OK, TOMORROW is when my cut officially starts. I will do up my before pics! I got my smart watch and I plan to get 10,000 steps in for my cardio. Also going to add in GW501516 at 20mg per day. Also got some clen coming as well.
To all the guys that have quit drinking, I have mad respect for you!!!! Thank you![]()
Back
Thursday 2 Jan 2025, 06:07am
1 hour 37min workout
Lat Pulldown (Machine)
Set 1: 270 lbs × 12
Set 2: 280 lbs × 12
Set 3: 280 lbs × 10
Set 4: 280 lbs × 10
Set 5: 280 lbs × 10
Set 6: 270 lbs × 10
Set 7: 270 lbs × 11
Pullover (Machine)
Set 1: 50 lbs × 10
Set 2: 55 lbs × 10
Set 3: 55 lbs × 10
Set 4: 55 lbs × 10
Set 5: 55 lbs × 10
Note: Outside pulldown
Seated Row (Machine)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Set 4: 95 lbs × 10
Set 5: 105 lbs × 10
Set 6: 105 lbs × 10
Set 7: 105 lbs × 12
Note: Hammer
one arm pulldown
Set 1: 100 lbs × 12
Set 2: 105 lbs × 12
Set 3: 110 lbs × 12
SUPERSET
tricep pressdown
Set 1: 50 lbs × 20
Set 2: 60 lbs × 16
Set 3: 60 lbs × 16
Set 4: 60 lbs × 16
Note: Pump
Bicep Curl (Cable)
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10
Set 4: 80 lbs × 12
Bicep Curl (Machine)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Set 4: 70 lbs × 10
I keep my heart rate above 100 BRM throughout the whole workout by taking 60 sec rest between sets. If I feel my strength is going to be a factor for the next set, I'll take 90 sec rest or drop the weight.
Plus 30min slow/med pace walk on the treadmill avg 106 BPM. So just over 2 hour workout.
@Crumble Cake you're looking good pumped and nice body broStarting pics are always the hardest to take. Very humbling.
@Crumble Cake anavar is kicking for sure, but with anavar did you start n2guard? you need cycle support for organs its a must for the liver and kidneys.Legs
Friday 3 Jan 2025, 05:43am
Seated Leg Curl (Machine)
Set 1: 110 lbs × 12
Set 2: 130 lbs × 12
Set 3: 130 lbs × 12
Set 4: 140 lbs × 12
Set 5: 140 lbs × 12
Set 6: 140 lbs × 12
Leg Extension (Machine)
Set 1: 125 lbs × 10
Set 2: 125 lbs × 10
Set 3: 125 lbs × 10
Set 4: 125 lbs × 10
Set 5: 110 lbs × 10
Hip Abductor (Machine)
Set 1: 95 lbs × 12 abduction
Set 2: 65 lbs × 12 adduction
Set 3: 100 lbs × 12 abduction
Set 4: 70 lbs × 12 adduction
Set 5: 100 lbs × 12 abduction
Set 6: 70 lbs × 12 adduction
Set 7: 100 lbs × 12 abduction
Set 8: 70 lbs × 12 adduction
Set 9: 100 lbs × 12 abduction
Set 10: 70 lbs × 12 adduction
Set 11: 100 lbs × 12 abduction
Set 12: 70 lbs × 12 adduction
Deadlift (Barbell)
Set 1: 135 lbs × 12
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10
Set 4: 185 lbs × 10
Set 5: 185 lbs × 10
Good leg workout, no pain. I can't preform any type of push movement without sharp left knee pain. So three times a week, I am following https://www.youtube.com/@TheKneesovertoesguy program too build bullet proof knees!
I hope to be squatting and leg pressing soon enough.
Hit my 10,000 steps yesterday, an will hit it again today. Bodyweight is already coming down, but usually the first week it's mostly water weight and the body adjusting to the new diet. All good!
Oh, the anavar is starting to kick in, my strength and numbers are going up with ease at the moment.