Female Log My Life changing Journey Log

[MrsOhdamnsBOSS]

sister you wanted to change your life and you showing how its done. making me hungry with this food! @MrsOhdamnsBOSS

Thanks so much ceo , I really appreciate it! And I'm very happy to hear that! I love eating from a plate that looks amazing

 

[MrsOhdamnsBOSS]

That's great that you're motivated like this. It's definitely a physical and mental thing. @MrsOhdamnsBOSS

Thanks Roidders! And some times it's not as easy, but you've got to keep pushing.. but mentally and physically

 

[stevesmi]

Thanks Stevesmi! It's not always the easiest thing, even if you know it's what's best in the long run

Yes very true

 

[ROIDDERS]

Thanks Roidders! And some times it's not as easy, but you've got to keep pushing.. but mentally and physically

It's definitely a mental and physical grind.

 

[ceo]

Thanks so much ceo , I really appreciate it! And I'm very happy to hear that! I love eating from a plate that looks amazing

Sister, you are an inspiration.

 

[2Thick]

Thanks 2Think, I really appreciate it! And I completely agree, I decided when I started this log.. that I would be completely transparent, and give all the sides of this journey The good, the bad.. and the fucked

EVO family, love, keep it up.

 

[Ulter]

I do love posting my food pictures .. even tho I have a hard time finishing it all sometimes.. thanks again @War Born Peptides Reta definitely doing its thing!

My neighbor sometimes brings me some of her home-cooked food. I really like it.

 

[Tiger Salman Khan]

Log Update; The Discipline of Restraint

@War Born Peptides

I’m currently staring down my final night shift of this 4/4 block, and I’ll admit the fatigue is hitting hard, especially with the shift in daylight savings throwing a wrench into the rhythm .

There is a common narrative in the fitness community about the difficulty of pushing yourself to go to the gym when you aren't feeling it. We’ve all been there, and smashing through that wall is definitely part of the journey .

However, I’m finding that the opposite side of that coin is often just as mentally taxing: the challenge of holding yourself back.
When the mind is pumped and the body feels recovered enough to move, it’s incredibly tempting to just say "fuck it" and head to the gym. But there is a fine line between being recovered and being at 100%. Sometimes, having the discipline to stay home and let the batteries fully recharge is actually harder than the workout itself .

As much as I want to chase that session right now, the priority has to be longevity and performance for tonight’s shift. I’m choosing to hold the line today so I can bring full intensity when it counts .

Ultimately, real discipline is a paradox with many faces. It’s just as much about the fire required to push past your limits when you're low as it is about the restraint required to stay behind the line when you’re eager. It’s not just about 'outworking' everyone; it’s about the balance of knowing when to demand more from yourself and when to protect your progress by holding back. Mastering both, the grit to move when you’re exhausted and the strength to stay put when you’re ready to go, is the only way to stay in the game for the long haul.

@MrsOhdamnsBOSS amazing lines....keeping the balance is important.......

 

[CookieBaah]

Log Update; The Discipline of Restraint

@War Born Peptides

I’m currently staring down my final night shift of this 4/4 block, and I’ll admit the fatigue is hitting hard, especially with the shift in daylight savings throwing a wrench into the rhythm .

There is a common narrative in the fitness community about the difficulty of pushing yourself to go to the gym when you aren't feeling it. We’ve all been there, and smashing through that wall is definitely part of the journey .

However, I’m finding that the opposite side of that coin is often just as mentally taxing: the challenge of holding yourself back.
When the mind is pumped and the body feels recovered enough to move, it’s incredibly tempting to just say "fuck it" and head to the gym. But there is a fine line between being recovered and being at 100%. Sometimes, having the discipline to stay home and let the batteries fully recharge is actually harder than the workout itself .

As much as I want to chase that session right now, the priority has to be longevity and performance for tonight’s shift. I’m choosing to hold the line today so I can bring full intensity when it counts .

Ultimately, real discipline is a paradox with many faces. It’s just as much about the fire required to push past your limits when you're low as it is about the restraint required to stay behind the line when you’re eager. It’s not just about 'outworking' everyone; it’s about the balance of knowing when to demand more from yourself and when to protect your progress by holding back. Mastering both, the grit to move when you’re exhausted and the strength to stay put when you’re ready to go, is the only way to stay in the game for the long haul.

Ooohftt that fruit platter with a side of protein custard,
That look fkns delightful

 

[MrsOhdamnsBOSS]

Training Log Update (Yesterday's Workout): The Post-Shift Surge

@War Born Peptides

The 16-Hour Reset:

Coming off a 4/4 night shift rotation is always a battle of attrition . Between finishing at 7:00 AM and jumping straight into a full day of celebrations, I was pushing the limits .

My plan was to take a quick nap on Monday afternoon at 3:30 PM and then head straight to the gym to kick off the week . My brain and body had other ideas. What was supposed to be a "recharge" turned into a total system shutdown . I didn't open my eyes again until 7:00 AM the next morning . It turns out the gym wasn't going to happen on Monday, but that 16-hour blackout was clearly the "reset" button my nervous system was screaming for .

Life & Perspective:
I woke up on Tuesday feeling like a new person, completely recovered, energized, and ready to attack the iron. It’s a reminder that the kids don’t care if you’re coming off a night shift or what adult responsibilities are stacking up; they just need you present . That’s the way it should be, and being there for them makes the eventual return to the gym feel even more earned .


The Session: Lower Body Hypertrophy & Failure Training

With the tank finally full , I headed in yesterday to make up for lost time. I went in fasted, which always helps me feel more dialed-in and sharp once I get moving. I wasn't just "getting through" this workout; I was attacking it with everything I had.

Goblet Squats (The Pre-Exhaust):
3 sets to failure @ 10kg.
The Burn: Immediately dropped the weight for bodyweight reps to absolute failure. The quads were screaming by the end of the third set.

Leg Extensions (Iso-Holds):
3 sets @ 20kg (3 reps per set, holding each until the muscle gave out).
Final set increased to 25kg, holding for a single max-effort rep until failure.

Seated Leg Curls:
4 x 10 @ 32kg.
Tempo: Slow, agonizing release (eccentric) with a hard squeeze at the peak.

Adductor/Abductor Work:

Adductors (In): 3 x 20 @ 32kg.

Abductors (Out): Started at 32kg for 2 sets, but it felt too light. Jumped to 52kg for 3 sets of 20—the glute engagement was significantly better at the higher resistance.

Cable Glute Kickbacks:
3 x 10 @ 18kg. I gave these a fair go just to see, but I wasn't really a fan of the mechanics. Glad I tried them, but they didn't quite hit the spot.
Seated Calf Raises:

4 x 12 @ 20kg. Focused on a deep stretch at the bottom and a hard squeeze at the top to hit the soleus properly.


Summary & Outlook:
Going from the total exhaustion of a 4/4 night shift block to a high-intensity session like this is a massive mental win. Waking up refreshed, training fasted, and hitting those failure sets felt incredible. Now, it’s about keeping this momentum going while I’m off-roster.

 

[MrsOhdamnsBOSS]

Ooohftt that fruit platter with a side of protein custard,
That look fkns delightful

I love my fruit and yogurt, have them everyday!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS amazing lines....keeping the balance is important.......

Thanks Tiger! I completely agree

 

[Kopite67]

Training Log Update (Yesterday's Workout): The Post-Shift Surge

@War Born Peptides

The 16-Hour Reset:

Coming off a 4/4 night shift rotation is always a battle of attrition . Between finishing at 7:00 AM and jumping straight into a full day of celebrations, I was pushing the limits .

My plan was to take a quick nap on Monday afternoon at 3:30 PM and then head straight to the gym to kick off the week . My brain and body had other ideas. What was supposed to be a "recharge" turned into a total system shutdown . I didn't open my eyes again until 7:00 AM the next morning . It turns out the gym wasn't going to happen on Monday, but that 16-hour blackout was clearly the "reset" button my nervous system was screaming for .

Life & Perspective:
I woke up on Tuesday feeling like a new person, completely recovered, energized, and ready to attack the iron. It’s a reminder that the kids don’t care if you’re coming off a night shift or what adult responsibilities are stacking up; they just need you present . That’s the way it should be, and being there for them makes the eventual return to the gym feel even more earned .


The Session: Lower Body Hypertrophy & Failure Training

With the tank finally full , I headed in yesterday to make up for lost time. I went in fasted, which always helps me feel more dialed-in and sharp once I get moving. I wasn't just "getting through" this workout; I was attacking it with everything I had.

Goblet Squats (The Pre-Exhaust):
3 sets to failure @ 10kg.
The Burn: Immediately dropped the weight for bodyweight reps to absolute failure. The quads were screaming by the end of the third set.

Leg Extensions (Iso-Holds):
3 sets @ 20kg (3 reps per set, holding each until the muscle gave out).
Final set increased to 25kg, holding for a single max-effort rep until failure.

Seated Leg Curls:
4 x 10 @ 32kg.
Tempo: Slow, agonizing release (eccentric) with a hard squeeze at the peak.

Adductor/Abductor Work:

Adductors (In): 3 x 20 @ 32kg.

Abductors (Out): Started at 32kg for 2 sets, but it felt too light. Jumped to 52kg for 3 sets of 20—the glute engagement was significantly better at the higher resistance.

Cable Glute Kickbacks:
3 x 10 @ 18kg. I gave these a fair go just to see, but I wasn't really a fan of the mechanics. Glad I tried them, but they didn't quite hit the spot.
Seated Calf Raises:

4 x 12 @ 20kg. Focused on a deep stretch at the bottom and a hard squeeze at the top to hit the soleus properly.


Summary & Outlook:
Going from the total exhaustion of a 4/4 night shift block to a high-intensity session like this is a massive mental win. Waking up refreshed, training fasted, and hitting those failure sets felt incredible. Now, it’s about keeping this momentum going while I’m off-roster.

Great update sister. Managing night shift, children, @Ohdamn and all your training is an enormous effort that you do extremely well. Your commitment as I have said before is exemplary

 

[MrsOhdamnsBOSS]

Great update sister. Managing night shift, children, @Ohdamn and all your training is an enormous effort that you do extremely well. Your commitment as I have said before is exemplary

Thanks so much for the kind words, Kopite67 ! I really appreciate you keeping up with my log. It’s definitely a juggle, and some days I’m powered by pure commitment... and sometimes a double scoop of pre-workout !
Having the support of people like you and @Ohdamn keeps me accountable when those post-shift sessions feel like a battle. It’s a grind, but I wouldn't have it any other way.

 

[MrsOhdamnsBOSS]

Training Log: Chest & Biceps Hypertrophy

@War Born Peptides

Focus: High-Volume Chest & Bicep Finishers

Pre-Workout: Mobility & Activation

+Arm Huggers: 20 reps

+Wall Chest Openers: 30s per side

+Thoracic Rotations: 10 per side

+Band Pull-Aparts


Part 1: Chest

+Flat Bench Press:
2 Sets @ 50 kg (To Failure)
2 Sets @ 40 kg (To Failure)

+Incline Dumbbell Press:
3 Sets x 12 reps @ 12 kg

+Cable Chest Flyes (Pyramid & Drop Set):
Build up: 25 kg, 32 kg, 38 kg, 48 kg (All to failure, 1-min rest)

Top Set: 48 kg to failure (3 reps)
Descending Drop Set: No rest, each weight to failure: 48 kg, 38 kg, 32 kg, 25kg, 18 kg.


Part 2: Biceps (Superset Finisher)


+EZ-Bar Curls: 25 kg, 32 kg, 38 kg

+Preacher Curls: 20 kg, 30 kg
The Finisher: Superset: EZ-Bar Curl (To Failure) immediately into Preacher Curl (To Failure).


Notes:
Focus today was on pushing the boundaries of failure, especially on the bench and the final cable pyramid. Shortening the bench sets allowed for more concentrated effort on those heavy 50 kg reps. Biceps were completely isolated and finished off with that brutal superset.

 

[Kopite67]

Training Log: Chest & Biceps Hypertrophy

@War Born Peptides

Focus: High-Volume Chest & Bicep Finishers

Pre-Workout: Mobility & Activation

+Arm Huggers: 20 reps

+Wall Chest Openers: 30s per side

+Thoracic Rotations: 10 per side

+Band Pull-Aparts


Part 1: Chest

+Flat Bench Press:
2 Sets @ 50 kg (To Failure)
2 Sets @ 40 kg (To Failure)

+Incline Dumbbell Press:
3 Sets x 12 reps @ 12 kg

+Cable Chest Flyes (Pyramid & Drop Set):
Build up: 25 kg, 32 kg, 38 kg, 48 kg (All to failure, 1-min rest)

Top Set: 48 kg to failure (3 reps)
Descending Drop Set: No rest, each weight to failure: 48 kg, 38 kg, 32 kg, 25kg, 18 kg.


Part 2: Biceps (Superset Finisher)


+EZ-Bar Curls: 25 kg, 32 kg, 38 kg

+Preacher Curls: 20 kg, 30 kg
The Finisher: Superset: EZ-Bar Curl (To Failure) immediately into Preacher Curl (To Failure).


Notes:
Focus today was on pushing the boundaries of failure, especially on the bench and the final cable pyramid. Shortening the bench sets allowed for more concentrated effort on those heavy 50 kg reps. Biceps were completely isolated and finished off with that brutal superset.

Really good session you got going there. Heavier weight, lower reps, can see a little @Ohdamn influence there Definitely looking a bit trim there @MrsOhdamnsBOSS

 

[War Born Peptides]

Training Log: Chest & Biceps Hypertrophy

@War Born Peptides

Focus: High-Volume Chest & Bicep Finishers

Pre-Workout: Mobility & Activation

+Arm Huggers: 20 reps

+Wall Chest Openers: 30s per side

+Thoracic Rotations: 10 per side

+Band Pull-Aparts


Part 1: Chest

+Flat Bench Press:
2 Sets @ 50 kg (To Failure)
2 Sets @ 40 kg (To Failure)

+Incline Dumbbell Press:
3 Sets x 12 reps @ 12 kg

+Cable Chest Flyes (Pyramid & Drop Set):
Build up: 25 kg, 32 kg, 38 kg, 48 kg (All to failure, 1-min rest)

Top Set: 48 kg to failure (3 reps)
Descending Drop Set: No rest, each weight to failure: 48 kg, 38 kg, 32 kg, 25kg, 18 kg.


Part 2: Biceps (Superset Finisher)


+EZ-Bar Curls: 25 kg, 32 kg, 38 kg

+Preacher Curls: 20 kg, 30 kg
The Finisher: Superset: EZ-Bar Curl (To Failure) immediately into Preacher Curl (To Failure).


Notes:
Focus today was on pushing the boundaries of failure, especially on the bench and the final cable pyramid. Shortening the bench sets allowed for more concentrated effort on those heavy 50 kg reps. Biceps were completely isolated and finished off with that brutal superset.

Chest and bi's were my favourite workouts on my old split. Incredible pumps!

People always traditionally did Chest with tri's, however triceps work better when trainer with back as all the back machines are always near the cable machines.

Keep up the good work @MrsOhdamnsBOSS

 

[LevButlerov]

Training Log: Chest & Biceps Hypertrophy

@War Born Peptides

Focus: High-Volume Chest & Bicep Finishers

Pre-Workout: Mobility & Activation

+Arm Huggers: 20 reps

+Wall Chest Openers: 30s per side

+Thoracic Rotations: 10 per side

+Band Pull-Aparts


Part 1: Chest

+Flat Bench Press:
2 Sets @ 50 kg (To Failure)
2 Sets @ 40 kg (To Failure)

+Incline Dumbbell Press:
3 Sets x 12 reps @ 12 kg

+Cable Chest Flyes (Pyramid & Drop Set):
Build up: 25 kg, 32 kg, 38 kg, 48 kg (All to failure, 1-min rest)

Top Set: 48 kg to failure (3 reps)
Descending Drop Set: No rest, each weight to failure: 48 kg, 38 kg, 32 kg, 25kg, 18 kg.


Part 2: Biceps (Superset Finisher)


+EZ-Bar Curls: 25 kg, 32 kg, 38 kg

+Preacher Curls: 20 kg, 30 kg
The Finisher: Superset: EZ-Bar Curl (To Failure) immediately into Preacher Curl (To Failure).


Notes:
Focus today was on pushing the boundaries of failure, especially on the bench and the final cable pyramid. Shortening the bench sets allowed for more concentrated effort on those heavy 50 kg reps. Biceps were completely isolated and finished off with that brutal superset.

Good training today sister 50kgs is huge to failure @MrsOhdamnsBOSS how are the cardio days?

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Yuri]

Amazing work sister, and live the fruit and yogurt plate to - looks delicious

Very excited to see your journey keep unfolding

 

[Grumpy]

Great session training to failure is always fun
Looking good

 

[waggat]

Training Log: Chest & Biceps Hypertrophy

@War Born Peptides

Focus: High-Volume Chest & Bicep Finishers

Pre-Workout: Mobility & Activation

+Arm Huggers: 20 reps

+Wall Chest Openers: 30s per side

+Thoracic Rotations: 10 per side

+Band Pull-Aparts


Part 1: Chest

+Flat Bench Press:
2 Sets @ 50 kg (To Failure)
2 Sets @ 40 kg (To Failure)

+Incline Dumbbell Press:
3 Sets x 12 reps @ 12 kg

+Cable Chest Flyes (Pyramid & Drop Set):
Build up: 25 kg, 32 kg, 38 kg, 48 kg (All to failure, 1-min rest)

Top Set: 48 kg to failure (3 reps)
Descending Drop Set: No rest, each weight to failure: 48 kg, 38 kg, 32 kg, 25kg, 18 kg.


Part 2: Biceps (Superset Finisher)


+EZ-Bar Curls: 25 kg, 32 kg, 38 kg

+Preacher Curls: 20 kg, 30 kg
The Finisher: Superset: EZ-Bar Curl (To Failure) immediately into Preacher Curl (To Failure).


Notes:
Focus today was on pushing the boundaries of failure, especially on the bench and the final cable pyramid. Shortening the bench sets allowed for more concentrated effort on those heavy 50 kg reps. Biceps were completely isolated and finished off with that brutal superset.

Wow... Hardcore workout with drop sets and the like!

Just wondering if you ever considered running something like an upper lower split and focusing on big bang for your buck compound movements instead of a more bodybuilding type routine?

 

[rizzlekdizzle]

good to see the commitment!

 

[MrsOhdamnsBOSS]

Really good session you got going there. Heavier weight, lower reps, can see a little @Ohdamn influence there Definitely looking a bit trim there @MrsOhdamnsBOSS

Thanks Kopite! I’ve definitely been pushing the intensity lately, and it’s hard not to be influenced by my @Ohdamn! Busted! I'm glad to hear the progress is visible, feeling good and just staying consistent with the grind!

 

[MrsOhdamnsBOSS]

Chest and bi's were my favourite workouts on my old split. Incredible pumps!

People always traditionally did Chest with tri's, however triceps work better when trainer with back as all the back machines are always near the cable machines.

Keep up the good work @MrsOhdamnsBOSS

You're so right about the equipment layout! Sometimes the best split is the one that actually flows with the gym floor. Chest and bi's definitely gave me an incredible pump yesterday, hard to beat that feeling! Thanks for the encouragement!

 

[MrsOhdamnsBOSS]

good to see the commitment!

Thanks rizzlekdizzle! I really appreciate your comment

 

[MrsOhdamnsBOSS]

Wow... Hardcore workout with drop sets and the like!

Just wondering if you ever considered running something like an upper lower split and focusing on big bang for your buck compound movements instead of a more bodybuilding type routine?

I have definitely considered it and even tried it in the past! However, after tearing my meniscus , those heavy compound movements are just a bit much for it right now. My current goal is to focus on this bodybuilding style to slowly strengthen everything around the joint. Once the foundation is solid and I'm moving safely again, I’d love to build back up to those "big bang for your buck" lifts! Thanks for the suggestion!

 

[MrsOhdamnsBOSS]

Great session training to failure is always fun
Looking good

Thanks Grumpy! Ana I couldn't agree more

 

[MrsOhdamnsBOSS]

Amazing work sister, and live the fruit and yogurt plate to - looks delicious

Very excited to see your journey keep unfolding

Thanks brother! I really appreciate your comment Keen and ready to stay on the grind!

 

[MrsOhdamnsBOSS]

Good training today sister 50kgs is huge to failure @MrsOhdamnsBOSS how are the cardio days?

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

Thanks brother! Try to keep pushing forward . The cardio is going good so far, I'm normally going for a walk on the days I'm not working.

 

[MrsOhdamnsBOSS]

Training Log: Back, Triceps & Shoulders

@War Born Peptides


Back

Chest-Supported Rows
Set 1: 20kg (Warm-up)
Set 2: 40kg (Warm-up)
Set 3-5: 60kg
Finisher: 30kg Drop set (AMRAP)

Lat Pulldowns
3 sets @ 59kg (12 reps)

Insight: Warm-ups felt amazing with slow, controlled reps and a solid squeeze at the top. While 60kg felt heavy, the first pull gave me the confidence to finish. Focused on the full stretch and squeeze for every rep, utilizing a few minutes of rest between sets to maintain power.


Triceps (Super-set)

Straight Arm Tricep Pushdowns: 3 sets @ 38kg (To failure)

Rope Overhead Extensions: 3 sets @ 25kg (To failure)

Dumbbell Skull Crushers: 3 sets @ 6kg (To failure)

Insight: Starting with straight arm pushdowns really brings on the burn early. By the time I transitioned through the ropes to the skull crushers, every single rep was a full burn. Love the intensity of this super-set.


Shoulders (Super-set)

Arnold Presses
Set 1-2: 10kg (To failure)
Set 3: 12kg (3 reps) dropped to 10kg (To failure)

Holds: 3 sets @ 4kg (To failure)
Rear Delt Flyes: 3 double sets @ 9kg (To failure)

Insight: Shoulders are likely my weakest group. Back when I was a newbie and training on my own, I just didn't know to train them, so they didn't get any work. Now I’m making sure to push them, but giving them lots of time to rest and recover properly.


Notes
Intensity: Heavy focus on training to failure across the accessory blocks.
Shoulder Peak: Successfully pushed for a heavy 12kg triple on the final Arnold set.

 

[Kopite67]

Training Log: Back, Triceps & Shoulders

@War Born Peptides


Back

Chest-Supported Rows
Set 1: 20kg (Warm-up)
Set 2: 40kg (Warm-up)
Set 3-5: 60kg
Finisher: 30kg Drop set (AMRAP)

Lat Pulldowns
3 sets @ 59kg (12 reps)

Insight: Warm-ups felt amazing with slow, controlled reps and a solid squeeze at the top. While 60kg felt heavy, the first pull gave me the confidence to finish. Focused on the full stretch and squeeze for every rep, utilizing a few minutes of rest between sets to maintain power.


Triceps (Super-set)

Straight Arm Tricep Pushdowns: 3 sets @ 38kg (To failure)

Rope Overhead Extensions: 3 sets @ 25kg (To failure)

Dumbbell Skull Crushers: 3 sets @ 6kg (To failure)

Insight: Starting with straight arm pushdowns really brings on the burn early. By the time I transitioned through the ropes to the skull crushers, every single rep was a full burn. Love the intensity of this super-set.


Shoulders (Super-set)

Arnold Presses
Set 1-2: 10kg (To failure)
Set 3: 12kg (3 reps) dropped to 10kg (To failure)

Holds: 3 sets @ 4kg (To failure)
Rear Delt Flyes: 3 double sets @ 9kg (To failure)

Insight: Shoulders are likely my weakest group. Back when I was a newbie and training on my own, I just didn't know to train them, so they didn't get any work. Now I’m making sure to push them, but giving them lots of time to rest and recover properly.


Notes
Intensity: Heavy focus on training to failure across the accessory blocks.
Shoulder Peak: Successfully pushed for a heavy 12kg triple on the final Arnold set.

Arnold presses, now we are talking . These are great Training sessions and once more, you can see the improvements you are making all the time

 

[LevButlerov]

Thanks brother! Try to keep pushing forward . The cardio is going good so far, I'm normally going for a walk on the days I'm not working.

push hard sister

 

[LevButlerov]

Training Log: Back, Triceps & Shoulders

@War Born Peptides


Back

Chest-Supported Rows
Set 1: 20kg (Warm-up)
Set 2: 40kg (Warm-up)
Set 3-5: 60kg
Finisher: 30kg Drop set (AMRAP)

Lat Pulldowns
3 sets @ 59kg (12 reps)

Insight: Warm-ups felt amazing with slow, controlled reps and a solid squeeze at the top. While 60kg felt heavy, the first pull gave me the confidence to finish. Focused on the full stretch and squeeze for every rep, utilizing a few minutes of rest between sets to maintain power.


Triceps (Super-set)

Straight Arm Tricep Pushdowns: 3 sets @ 38kg (To failure)

Rope Overhead Extensions: 3 sets @ 25kg (To failure)

Dumbbell Skull Crushers: 3 sets @ 6kg (To failure)

Insight: Starting with straight arm pushdowns really brings on the burn early. By the time I transitioned through the ropes to the skull crushers, every single rep was a full burn. Love the intensity of this super-set.


Shoulders (Super-set)

Arnold Presses
Set 1-2: 10kg (To failure)
Set 3: 12kg (3 reps) dropped to 10kg (To failure)

Holds: 3 sets @ 4kg (To failure)
Rear Delt Flyes: 3 double sets @ 9kg (To failure)

Insight: Shoulders are likely my weakest group. Back when I was a newbie and training on my own, I just didn't know to train them, so they didn't get any work. Now I’m making sure to push them, but giving them lots of time to rest and recover properly.


Notes
Intensity: Heavy focus on training to failure across the accessory blocks.
Shoulder Peak: Successfully pushed for a heavy 12kg triple on the final Arnold set.

looking strong sister love your arnold presses thats the big one! @MrsOhdamnsBOSS

 

[Alice_In_Ironland]

Training Log: Back, Triceps & Shoulders

@War Born Peptides


Back

Chest-Supported Rows
Set 1: 20kg (Warm-up)
Set 2: 40kg (Warm-up)
Set 3-5: 60kg
Finisher: 30kg Drop set (AMRAP)

Lat Pulldowns
3 sets @ 59kg (12 reps)

Insight: Warm-ups felt amazing with slow, controlled reps and a solid squeeze at the top. While 60kg felt heavy, the first pull gave me the confidence to finish. Focused on the full stretch and squeeze for every rep, utilizing a few minutes of rest between sets to maintain power.


Triceps (Super-set)

Straight Arm Tricep Pushdowns: 3 sets @ 38kg (To failure)

Rope Overhead Extensions: 3 sets @ 25kg (To failure)

Dumbbell Skull Crushers: 3 sets @ 6kg (To failure)

Insight: Starting with straight arm pushdowns really brings on the burn early. By the time I transitioned through the ropes to the skull crushers, every single rep was a full burn. Love the intensity of this super-set.


Shoulders (Super-set)

Arnold Presses
Set 1-2: 10kg (To failure)
Set 3: 12kg (3 reps) dropped to 10kg (To failure)

Holds: 3 sets @ 4kg (To failure)
Rear Delt Flyes: 3 double sets @ 9kg (To failure)

Insight: Shoulders are likely my weakest group. Back when I was a newbie and training on my own, I just didn't know to train them, so they didn't get any work. Now I’m making sure to push them, but giving them lots of time to rest and recover properly.


Notes
Intensity: Heavy focus on training to failure across the accessory blocks.
Shoulder Peak: Successfully pushed for a heavy 12kg triple on the final Arnold set.

Very solid weight for the lat pull-downs! Strength is flying!

 

[rizzlekdizzle]

Some good weights in there u seem pretty strong

 

[Sheshredz]

Training HARD girl! Thats good to see!

I can FEEL more confidence through the photos, i dont now how to explain it, but i feel the good vibes!

Keep going!

 

[MrsOhdamnsBOSS]

Some good weights in there u seem pretty strong

Thanks rizzlekdizzle! Appreciate the nice comments

 

[MrsOhdamnsBOSS]

Training HARD girl! Thats good to see!

I can FEEL more confidence through the photos, i dont now how to explain it, but i feel the good vibes!

Keep going!

Thanks so much Sheshredz! I appreciate you girl .. and yes, I'm definitely feeling more and more confident.. it's a great feeling being "in the zone"

 

[MrsOhdamnsBOSS]

Very solid weight for the lat pull-downs! Strength is flying!

Thanks Alice! I'm definitely trying my best to keep pushing that line, looking forward to getting back into the gym

 

[MrsOhdamnsBOSS]

looking strong sister love your arnold presses thats the big one! @MrsOhdamnsBOSS

Thanks brother! I love the Arnold shoulder press!! Can't wait to be able to life those 15kg's!!

 

[MrsOhdamnsBOSS]

push hard sister

Thanks Lev! I appreciate you're comments

 

[MrsOhdamnsBOSS]

Arnold presses, now we are talking . These are great Training sessions and once more, you can see the improvements you are making all the time

Thanks so much Kopite! Now just got to keep pushing forward!

 

[LevButlerov]

Thanks Lev! I appreciate you're comments

EVO family love sister

 

[LevButlerov]

Thanks brother! I love the Arnold shoulder press!! Can't wait to be able to life those 15kg's!!

WIN when you can

 

[MrsOhdamnsBOSS]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

 

[LevButlerov]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

nice food pics sister @MrsOhdamnsBOSS and saw you spotting @Ohdamn you guys killing it

 

[Mobster]

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.

Good. Been there and know that feeling

 

[stevesmi]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

@MrsOhdamnsBOSS you guys have so much better food. You can't find a watermelon that looks like that over here. Your fruit is so fresh.

 

[2Thick]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

Excellent job on this. The monkey swings and dead hangs look fantastic. It's a great way to go. @MrsOhdamnsBOSS

 

[Ulter]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

Gains are pretty good stuff. I used to think they were dumb. @MrsOhdamnsBOSS but now I think they're really tough and I really like your high kicks as well.

 

[ROIDDERS]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

@MrsOhdamnsBOSS heck of a job on this. I'm very impressed. You keep pumping it hard and you are being very consistent.

 

[ceo]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

Sister Dan, that's some good training right there. High kicks, lunges, and squats are no joke. Picking up a 10 kg plate for a few to get in some extra squats, that's no joke either. @MrsOhdamnsBOSS

 

[MrsOhdamnsBOSS]

nice food pics sister @MrsOhdamnsBOSS and saw you spotting @Ohdamn you guys killing it

Thanks brother! And I love spotting for my @Ohdamn .. even tho most of the time I feel like I don't do much at all he's constantly moving the weights like they're a bag of feathers

 

[MrsOhdamnsBOSS]

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.

Good. Been there and know that feeling

I'm happy to know I'm not the only one

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS you guys have so much better food. You can't find a watermelon that looks like that over here. Your fruit is so fresh.

I love the fruit and veggies.. I can't go a day without them. I'm constantly mixing it up, which fruits I'll get.. normally I base it on what's in season etc

 

[MrsOhdamnsBOSS]

Excellent job on this. The monkey swings and dead hangs look fantastic. It's a great way to go. @MrsOhdamnsBOSS

Thanks 2Think! You get the best upper and back stretch from them. Plus I do have to say that it brings me back to the days of the monkey bars when I was a kid

 

[MrsOhdamnsBOSS]

Gains are pretty good stuff. I used to think they were dumb. @MrsOhdamnsBOSS but now I think they're really tough and I really like your high kicks as well.

Thanks Ulter .. and honestly when I'm taking those update pictures, most of the time I'm shocked to see the difference.. these few years of being consistent in the gym have given me "gains" I've never had before.. so it still shocks me!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS heck of a job on this. I'm very impressed. You keep pumping it hard and you are being very consistent.

Thanks Roidders! I really appreciate your supportive words.. and I'm trying my best to be and stay consistent

 

[MrsOhdamnsBOSS]

Sister Dan, that's some good training right there. High kicks, lunges, and squats are no joke. Picking up a 10 kg plate for a few to get in some extra squats, that's no joke either. @MrsOhdamnsBOSS

Thanks brother! I'm trying my best to push my legs, but not push them too hard to quickly. Appreciate your supportive words

 

[MrsOhdamnsBOSS]

Yesterday's Lower Body Workout

@War Born Peptides

Focus: High volume and knee-safe execution.

The Session
This workout was split into two distinct phases to manage recovery and joint feedback. I kicked off the bulk of the isolation work in the morning while fasted, hitting the hamstrings, adductors, and extensions with high intensity.
I decided to break the session up and head back later in the day specifically for the heavy compound movement. This gap served as a "soreness check-in", allowing me to gauge how my knees and lower back were holding up before adding significant load. That break allowed me to approach the leg press with a fresh perspective; instead of just grinding through the discomfort out of habit, I was tuned in enough to recognize the warning signs and pivot. Swapping to unilateral work wasn't a step back, it was a calculated move to keep the stimulus on the muscle while respecting the joint's limits.


Warm-Up & Mobility

Dynamic Flow: Reverse lunges, bodyweight standing calf raises, bodyweight squats.

Weighted Primer: Goblet squats (10kg) to prep the movement pattern.


Main Lifts & Accessories

Leg Press (Pivot to Unilateral):
Warm-ups: 50kg, 100kg x 10 reps.
Adjustment: Switched to Single-Leg Press (38kg) for 3 sets.
Method: High foot placement + 3-second lowering phase to keep tension off the kneecaps.

Seated Leg Curls: 52kg — 4 Sets x 10 Reps.
Tempo: Slow ascent with a deep curl on every rep (fighting through the "die" phase).

Adductor Machine: 32kg — 3 Sets x 20 Reps.
Intensity: Slow reps.Final set taken to absolute failure.

Abductor Machine: 52kg — 3 Sets x 20 Reps.
Intensity: Slow reps. Final set taken to absolute failure.

Leg Extensions: 25kg — 3 Rounds.
Method: Isometric holds until failure, immediately followed by pulses.

Seated Calf Raises: 30kg — 4 Sets x 12 Reps.
Execution: Slow reps with a deliberate pulse and squeeze at the peak.


Post-Workout Reflections

Fasted Performance: Energy levels remained stable during the morning isolation block.

Knee Health: The decision to swap to single-leg press was the right call; it allowed for a better mind-muscle connection in the glutes and quads without the joint discomfort.

 

[LevButlerov]

Thanks brother! And I love spotting for my @Ohdamn .. even tho most of the time I feel like I don't do much at all he's constantly moving the weights like they're a bag of feathers

he can move some weight for sure true EVO brother @Ohdamn @MrsOhdamnsBOSS

 

[jenkemj]

Yesterday's Lower Body Workout

@War Born Peptides

Focus: High volume and knee-safe execution.

The Session
This workout was split into two distinct phases to manage recovery and joint feedback. I kicked off the bulk of the isolation work in the morning while fasted, hitting the hamstrings, adductors, and extensions with high intensity.
I decided to break the session up and head back later in the day specifically for the heavy compound movement. This gap served as a "soreness check-in", allowing me to gauge how my knees and lower back were holding up before adding significant load. That break allowed me to approach the leg press with a fresh perspective; instead of just grinding through the discomfort out of habit, I was tuned in enough to recognize the warning signs and pivot. Swapping to unilateral work wasn't a step back, it was a calculated move to keep the stimulus on the muscle while respecting the joint's limits.


Warm-Up & Mobility

Dynamic Flow: Reverse lunges, bodyweight standing calf raises, bodyweight squats.

Weighted Primer: Goblet squats (10kg) to prep the movement pattern.


Main Lifts & Accessories

Leg Press (Pivot to Unilateral):
Warm-ups: 50kg, 100kg x 10 reps.
Adjustment: Switched to Single-Leg Press (38kg) for 3 sets.
Method: High foot placement + 3-second lowering phase to keep tension off the kneecaps.

Seated Leg Curls: 52kg — 4 Sets x 10 Reps.
Tempo: Slow ascent with a deep curl on every rep (fighting through the "die" phase).

Adductor Machine: 32kg — 3 Sets x 20 Reps.
Intensity: Slow reps.Final set taken to absolute failure.

Abductor Machine: 52kg — 3 Sets x 20 Reps.
Intensity: Slow reps. Final set taken to absolute failure.

Leg Extensions: 25kg — 3 Rounds.
Method: Isometric holds until failure, immediately followed by pulses.

Seated Calf Raises: 30kg — 4 Sets x 12 Reps.
Execution: Slow reps with a deliberate pulse and squeeze at the peak.


Post-Workout Reflections

Fasted Performance: Energy levels remained stable during the morning isolation block.

Knee Health: The decision to swap to single-leg press was the right call; it allowed for a better mind-muscle connection in the glutes and quads without the joint discomfort.

Great photos and I like the food selection very nutritious! I love the scale as well, is it second hand from like a fruit shop or something? It’s cool!

 

[Kopite67]

Yesterday's Lower Body Workout

@War Born Peptides

Focus: High volume and knee-safe execution.

The Session
This workout was split into two distinct phases to manage recovery and joint feedback. I kicked off the bulk of the isolation work in the morning while fasted, hitting the hamstrings, adductors, and extensions with high intensity.
I decided to break the session up and head back later in the day specifically for the heavy compound movement. This gap served as a "soreness check-in", allowing me to gauge how my knees and lower back were holding up before adding significant load. That break allowed me to approach the leg press with a fresh perspective; instead of just grinding through the discomfort out of habit, I was tuned in enough to recognize the warning signs and pivot. Swapping to unilateral work wasn't a step back, it was a calculated move to keep the stimulus on the muscle while respecting the joint's limits.


Warm-Up & Mobility

Dynamic Flow: Reverse lunges, bodyweight standing calf raises, bodyweight squats.

Weighted Primer: Goblet squats (10kg) to prep the movement pattern.


Main Lifts & Accessories

Leg Press (Pivot to Unilateral):
Warm-ups: 50kg, 100kg x 10 reps.
Adjustment: Switched to Single-Leg Press (38kg) for 3 sets.
Method: High foot placement + 3-second lowering phase to keep tension off the kneecaps.

Seated Leg Curls: 52kg — 4 Sets x 10 Reps.
Tempo: Slow ascent with a deep curl on every rep (fighting through the "die" phase).

Adductor Machine: 32kg — 3 Sets x 20 Reps.
Intensity: Slow reps.Final set taken to absolute failure.

Abductor Machine: 52kg — 3 Sets x 20 Reps.
Intensity: Slow reps. Final set taken to absolute failure.

Leg Extensions: 25kg — 3 Rounds.
Method: Isometric holds until failure, immediately followed by pulses.

Seated Calf Raises: 30kg — 4 Sets x 12 Reps.
Execution: Slow reps with a deliberate pulse and squeeze at the peak.


Post-Workout Reflections

Fasted Performance: Energy levels remained stable during the morning isolation block.

Knee Health: The decision to swap to single-leg press was the right call; it allowed for a better mind-muscle connection in the glutes and quads without the joint discomfort.

Great awareness of your body, its potential weak points and adjusting your training to not only mitigate the risks but also actively address the problem. Your program, the adjustments you make as you progress and your entire journey are spectacular and a template for how to succeed in this game

 

[Stans]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

Nice update, food always looks amazing

 

[Stans]

Thanks brother! I'm trying my best to push my legs, but not push them too hard to quickly. Appreciate your supportive words

Slow and steady, keep the consistency going @MrsOhdamnsBOSS and it will come

 

[RoySimpson]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

@MrsOhdamnsBOSS Smashing the food update right here!

 

[stevesmi]

I love the fruit and veggies.. I can't go a day without them. I'm constantly mixing it up, which fruits I'll get.. normally I base it on what's in season etc

I’m a big fruit advocate

 

[ceo]

Thanks brother! I'm trying my best to push my legs, but not push them too hard to quickly. Appreciate your supportive words

sister legs make it all tick. gotta have strong trunk

 

[2Thick]

Thanks 2Think! You get the best upper and back stretch from them. Plus I do have to say that it brings me back to the days of the monkey bars when I was a kid

That's exactly it right there.

 

[Ulter]

Thanks Ulter .. and honestly when I'm taking those update pictures, most of the time I'm shocked to see the difference.. these few years of being consistent in the gym have given me "gains" I've never had before.. so it still shocks me!

That's why it's good to take pictures so you can see your progress.

 

[ballin2504]

Shift Work Done – Greasing the Hinges

@War Born Peptides

Last night was the final night shift, and man, I was itching to get in there and just start my new program. But I decided to play it smart and use today as a "reset" day instead. I went to the gym, but I kept it focused on getting everything moving and feeling loose for the big block ahead.


The Session:

Movement: Started with some high kicks, lunges, and bodyweight squats. I held the squats at different depths to really open the hips up. Picked up a 10kg plate for a few just to get that extra stretch and feel a bit of a burn.

The Hang: Did some monkey swings and dead hangs. After being at work, getting that full stretch through the back and lats felt amazing.

The Pump: Finished with some lat pulldowns and straight bar pulldowns, just focusing on a massive stretch and a good pull.


The Finish: Hit some leg extensions, but instead of just kicking them out, I held them at a comfortable height to really let the quads burn. Finished off with some bicep curls, focusing on a hard squeeze at the top.

I'm walking out feeling way more "put together" than when I walked in. The itch to lift heavy is still there, but now I’m actually ready to kill it tomorrow.

@MrsOhdamnsBOSS some really good looking food. Great work.

 

[MrsOhdamnsBOSS]

he can move some weight for sure true EVO brother @Ohdamn @MrsOhdamnsBOSS

@Ohdamn he sure can!

 

[MrsOhdamnsBOSS]

Great photos and I like the food selection very nutritious! I love the scale as well, is it second hand from like a fruit shop or something? It’s cool!

Thanks jenkemj, I love my fruits and it always hits that sweet tooth I have sometimes ... And the scale is at the gym I go to, haha I just weight myself everytime I go (it's helped me know that weight fluctuations happen all the time) and it's definitely super cool!

 

[MrsOhdamnsBOSS]

Great awareness of your body, its potential weak points and adjusting your training to not only mitigate the risks but also actively address the problem. Your program, the adjustments you make as you progress and your entire journey are spectacular and a template for how to succeed in this game

Really appreciate the kind words, Kopite67! It’s definitely been a game of chess with the joints lately , but staying dialed into how my body feels has made all the difference. Knowing that my journey and these adjustments could serve as a template for others is the best motivation I could ask for .
Massive respect to the EVO family for the support, I'm just getting started. Let’s keep pushing!

 

[MrsOhdamnsBOSS]

Nice update, food always looks amazing

Thanks Stans!

 

[MrsOhdamnsBOSS]

Slow and steady, keep the consistency going @MrsOhdamnsBOSS and it will come

I agree Stans, it's a marathon not a sprint slow consistent steps forward

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS Smashing the food update right here!

Thanks so much RoySimson!

 

[MrsOhdamnsBOSS]

I’m a big fruit advocate

Same here , I couldn't agree more!

 

[MrsOhdamnsBOSS]

sister legs make it all tick. gotta have strong trunk

Spot on! The legs are the engine room of the whole operation, no house is built without a solid foundation. Just keeping my head down and putting in the work to turn these into a real trunk while keeping the focus on stability and growth!

 

[MrsOhdamnsBOSS]

That's why it's good to take pictures so you can see your progress.

I agree completely Ulter!

 

[ROIDDERS]

Thanks Roidders! I really appreciate your supportive words.. and I'm trying my best to be and stay consistent

we support you! evo family love!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS some really good looking food. Great work.

Thanks Ballin!

 

[MrsOhdamnsBOSS]

we support you! evo family love!

Thanks Roidders! I appreciate all your support so much Evo Family

 

[ROIDDERS]

Thanks Roidders! I appreciate all your support so much Evo Family

EVO love!

 

[MrsOhdamnsBOSS]

Training Log Update

@War Born Peptides

The Morning & Double-Session Grind

Woke up feeling a little sore today, so I jumped in a hot shower to loosen up the muscles before getting moving. Once I was ready, I downed my pre-workout and headed to the gym feeling pumped.
I smashed the main session but decided to skip the extra cardio to prioritize recovery.
I headed home to refuel with some solid protein and carbs before diving into some housework.
Later tonight, I ended up heading back to the gym, we'll blame @Ohdamn for that one! .. to finish off by smashing my shoulders.
After the second round, I made sure to take my time getting more protein and carbs in to recover properly.
I finished the night with my absolute favorite: fruit. Going to try and get a little bit after those enchiladas .


Session Focus: Chest, Biceps & Shoulders

Warm-Up
Doorway Chest Stretch: 30s per side.

Arm Circles: 15 forward / 15 backward.

Wrist & Forearm Prep: 30s.

Chest & Biceps

Incline Machine Press: 3 \times 10 @ 12kg (Focus: Upper chest squeeze).

Cable Flyes (Pyramid): Up to 45kg (1 min rest).
Note: Pyramid down performed with no breaks; every set to failure.

Flat Bench Press: 3 \times \text{Failure} @ 40kg.
Form: Slow reps, strictly no leg drive.


Superset (Arm Isolation):

Preacher Curls: 3 set 12 @ 25kg.

Cable EZ-Bar Curls: 3 sets till Failure @ 32kg.


3. Shoulders (Evening Session)

Superset:

Arnold Shoulder Press: 3 set, 8 reps.
Sets 1 & 2 @ 10kg.
Set 3: 12kg (3 reps) dropped back to 10kg to finish.

Rear Delt Cable Flyes: 3 sets till Failure @ 9kg (Double sets).

Session Notes:

Intensity: High. The pyramid drop sets on cable flyes provided significant chest isolation.

Progression: Tested strength on Arnold Press with 12kg; successfully hit 3 reps before the drop.

Execution: Controlled tempo on flat bench successfully shifted load away from momentum and onto the pectorals.
Nutrition: Focused on high protein and carb replenishment between and after sessions.

Final Thoughts:
I've been sitting here eating those enchiladas for almost 2 hours but I finally got them in! Got to love Reta @War Born Peptides . Finished off with some fruit to end the night right (or should I say going to try!!)

 

[stevesmi]

Same here , I couldn't agree more!

Watermelon

 

[Kopite67]

Training Log Update

@War Born Peptides

The Morning & Double-Session Grind

Woke up feeling a little sore today, so I jumped in a hot shower to loosen up the muscles before getting moving. Once I was ready, I downed my pre-workout and headed to the gym feeling pumped.
I smashed the main session but decided to skip the extra cardio to prioritize recovery.
I headed home to refuel with some solid protein and carbs before diving into some housework.
Later tonight, I ended up heading back to the gym, we'll blame @Ohdamn for that one! .. to finish off by smashing my shoulders.
After the second round, I made sure to take my time getting more protein and carbs in to recover properly.
I finished the night with my absolute favorite: fruit. Going to try and get a little bit after those enchiladas .


Session Focus: Chest, Biceps & Shoulders

Warm-Up
Doorway Chest Stretch: 30s per side.

Arm Circles: 15 forward / 15 backward.

Wrist & Forearm Prep: 30s.

Chest & Biceps

Incline Machine Press: 3 \times 10 @ 12kg (Focus: Upper chest squeeze).

Cable Flyes (Pyramid): Up to 45kg (1 min rest).
Note: Pyramid down performed with no breaks; every set to failure.

Flat Bench Press: 3 \times \text{Failure} @ 40kg.
Form: Slow reps, strictly no leg drive.


Superset (Arm Isolation):

Preacher Curls: 3 set 12 @ 25kg.

Cable EZ-Bar Curls: 3 sets till Failure @ 32kg.


3. Shoulders (Evening Session)

Superset:

Arnold Shoulder Press: 3 set, 8 reps.
Sets 1 & 2 @ 10kg.
Set 3: 12kg (3 reps) dropped back to 10kg to finish.

Rear Delt Cable Flyes: 3 sets till Failure @ 9kg (Double sets).

Session Notes:

Intensity: High. The pyramid drop sets on cable flyes provided significant chest isolation.

Progression: Tested strength on Arnold Press with 12kg; successfully hit 3 reps before the drop.

Execution: Controlled tempo on flat bench successfully shifted load away from momentum and onto the pectorals.
Nutrition: Focused on high protein and carb replenishment between and after sessions.

Final Thoughts:
I've been sitting here eating those enchiladas for almost 2 hours but I finally got them in! Got to love Reta @War Born Peptides . Finished off with some fruit to end the night right (or should I say going to try!!)

Great update sister. Fantastic consistency with everything

 

[LevButlerov]

Training Log Update

@War Born Peptides

The Morning & Double-Session Grind

Woke up feeling a little sore today, so I jumped in a hot shower to loosen up the muscles before getting moving. Once I was ready, I downed my pre-workout and headed to the gym feeling pumped.
I smashed the main session but decided to skip the extra cardio to prioritize recovery.
I headed home to refuel with some solid protein and carbs before diving into some housework.
Later tonight, I ended up heading back to the gym, we'll blame @Ohdamn for that one! .. to finish off by smashing my shoulders.
After the second round, I made sure to take my time getting more protein and carbs in to recover properly.
I finished the night with my absolute favorite: fruit. Going to try and get a little bit after those enchiladas .


Session Focus: Chest, Biceps & Shoulders

Warm-Up
Doorway Chest Stretch: 30s per side.

Arm Circles: 15 forward / 15 backward.

Wrist & Forearm Prep: 30s.

Chest & Biceps

Incline Machine Press: 3 \times 10 @ 12kg (Focus: Upper chest squeeze).

Cable Flyes (Pyramid): Up to 45kg (1 min rest).
Note: Pyramid down performed with no breaks; every set to failure.

Flat Bench Press: 3 \times \text{Failure} @ 40kg.
Form: Slow reps, strictly no leg drive.


Superset (Arm Isolation):

Preacher Curls: 3 set 12 @ 25kg.

Cable EZ-Bar Curls: 3 sets till Failure @ 32kg.


3. Shoulders (Evening Session)

Superset:

Arnold Shoulder Press: 3 set, 8 reps.
Sets 1 & 2 @ 10kg.
Set 3: 12kg (3 reps) dropped back to 10kg to finish.

Rear Delt Cable Flyes: 3 sets till Failure @ 9kg (Double sets).

Session Notes:

Intensity: High. The pyramid drop sets on cable flyes provided significant chest isolation.

Progression: Tested strength on Arnold Press with 12kg; successfully hit 3 reps before the drop.

Execution: Controlled tempo on flat bench successfully shifted load away from momentum and onto the pectorals.
Nutrition: Focused on high protein and carb replenishment between and after sessions.

Final Thoughts:
I've been sitting here eating those enchiladas for almost 2 hours but I finally got them in! Got to love Reta @War Born Peptides . Finished off with some fruit to end the night right (or should I say going to try!!)

eating good and training hard sister putting up the weight! @MrsOhdamnsBOSS
enchiladas those look good but with reta hard to do lol

 

[jenkemj]

Training Log Update

@War Born Peptides

The Morning & Double-Session Grind

Woke up feeling a little sore today, so I jumped in a hot shower to loosen up the muscles before getting moving. Once I was ready, I downed my pre-workout and headed to the gym feeling pumped.
I smashed the main session but decided to skip the extra cardio to prioritize recovery.
I headed home to refuel with some solid protein and carbs before diving into some housework.
Later tonight, I ended up heading back to the gym, we'll blame @Ohdamn for that one! .. to finish off by smashing my shoulders.
After the second round, I made sure to take my time getting more protein and carbs in to recover properly.
I finished the night with my absolute favorite: fruit. Going to try and get a little bit after those enchiladas .


Session Focus: Chest, Biceps & Shoulders

Warm-Up
Doorway Chest Stretch: 30s per side.

Arm Circles: 15 forward / 15 backward.

Wrist & Forearm Prep: 30s.

Chest & Biceps

Incline Machine Press: 3 \times 10 @ 12kg (Focus: Upper chest squeeze).

Cable Flyes (Pyramid): Up to 45kg (1 min rest).
Note: Pyramid down performed with no breaks; every set to failure.

Flat Bench Press: 3 \times \text{Failure} @ 40kg.
Form: Slow reps, strictly no leg drive.


Superset (Arm Isolation):

Preacher Curls: 3 set 12 @ 25kg.

Cable EZ-Bar Curls: 3 sets till Failure @ 32kg.


3. Shoulders (Evening Session)

Superset:

Arnold Shoulder Press: 3 set, 8 reps.
Sets 1 & 2 @ 10kg.
Set 3: 12kg (3 reps) dropped back to 10kg to finish.

Rear Delt Cable Flyes: 3 sets till Failure @ 9kg (Double sets).

Session Notes:

Intensity: High. The pyramid drop sets on cable flyes provided significant chest isolation.

Progression: Tested strength on Arnold Press with 12kg; successfully hit 3 reps before the drop.

Execution: Controlled tempo on flat bench successfully shifted load away from momentum and onto the pectorals.
Nutrition: Focused on high protein and carb replenishment between and after sessions.

Final Thoughts:
I've been sitting here eating those enchiladas for almost 2 hours but I finally got them in! Got to love Reta @War Born Peptides . Finished off with some fruit to end the night right (or should I say going to try!!)

Arnold press is so good for the different delt heads!

 

[MrsOhdamnsBOSS]

Great update sister. Fantastic consistency with everything

Thanks so much Kopite, I appreciate your consistency with all your support

 

[MrsOhdamnsBOSS]

Arnold press is so good for the different delt heads!

I agree completely!

 

[MrsOhdamnsBOSS]

eating good and training hard sister putting up the weight! @MrsOhdamnsBOSS
enchiladas those look good but with reta hard to do lol

Thanks brother! And they were so delicious ... But also so hard to finish .. but they were 70-80 grams of protein! So i took my time and finished them both

 

[MrsOhdamnsBOSS]

Training Log Update: Back & Triceps

@War Born Peptides

The energy was high as I stepped into the gym, focus locked on the chest-supported rows .
After the warm-ups, I threw on the working weight for a feeler set of 4 just to gauge the tension; it felt solid, so I committed. I managed to hit 8 clean reps without compromising form, pushing past last time's effort.
After a proper cool-down and some dead hangs to decompress the spine, I moved into the triceps superset. The burn was intense at every stage, as I took each one to failure.
To finish, I hit the lat pulldowns, keeping the weight manageable to prioritize that deep stretch and a deliberate, punishing squeeze on every rep.


The Primer

Dead Hangs: 3 rounds (focused on decompression/stretch).

Full Upper Stretching: Completed.


Back

Chest-Supported Rows: * Warm-ups: 20kg, 40kg.
Feeler set: 1 x 4 @ 60kg.
Working Sets: 3 x 8 @ 60kg (Progressed from last session).
Back-off Set: 1 x 40kg.

Lat Pulldowns: 3 x 10 @ 45kg (Focus: High MMC, stretch, and squeeze).


Triceps Super-set

Cable Straight Bar Pushdowns: 3 sets to failure @ 38kg.

Overhead Cable Extensions: 3 sets to failure @ 25kg.

Dumbbell Skull Crushers: 3 sets to failure @ 4kg.

I sure will be sore tomorrow!!

 

[Ulter]

I agree completely Ulter!

Thanks it's good to see a woman appreciate me. My ex-wife never did.

 

[ceo]

Spot on! The legs are the engine room of the whole operation, no house is built without a solid foundation. Just keeping my head down and putting in the work to turn these into a real trunk while keeping the focus on stability and growth!

Sister that's true. Without strong legs you can't grow strong branches.

 

[Sheshredz]

Training Log Update: Back & Triceps

@War Born Peptides

The energy was high as I stepped into the gym, focus locked on the chest-supported rows .
After the warm-ups, I threw on the working weight for a feeler set of 4 just to gauge the tension; it felt solid, so I committed. I managed to hit 8 clean reps without compromising form, pushing past last time's effort.
After a proper cool-down and some dead hangs to decompress the spine, I moved into the triceps superset. The burn was intense at every stage, as I took each one to failure.
To finish, I hit the lat pulldowns, keeping the weight manageable to prioritize that deep stretch and a deliberate, punishing squeeze on every rep.


The Primer

Dead Hangs: 3 rounds (focused on decompression/stretch).

Full Upper Stretching: Completed.


Back

Chest-Supported Rows: * Warm-ups: 20kg, 40kg.
Feeler set: 1 x 4 @ 60kg.
Working Sets: 3 x 8 @ 60kg (Progressed from last session).
Back-off Set: 1 x 40kg.

Lat Pulldowns: 3 x 10 @ 45kg (Focus: High MMC, stretch, and squeeze).


Triceps Super-set

Cable Straight Bar Pushdowns: 3 sets to failure @ 38kg.

Overhead Cable Extensions: 3 sets to failure @ 25kg.

Dumbbell Skull Crushers: 3 sets to failure @ 4kg.

I sure will be sore tomorrow!!

Your food always looks fantastic!

 

[Kopite67]

Training Log Update: Back & Triceps

@War Born Peptides

The energy was high as I stepped into the gym, focus locked on the chest-supported rows .
After the warm-ups, I threw on the working weight for a feeler set of 4 just to gauge the tension; it felt solid, so I committed. I managed to hit 8 clean reps without compromising form, pushing past last time's effort.
After a proper cool-down and some dead hangs to decompress the spine, I moved into the triceps superset. The burn was intense at every stage, as I took each one to failure.
To finish, I hit the lat pulldowns, keeping the weight manageable to prioritize that deep stretch and a deliberate, punishing squeeze on every rep.


The Primer

Dead Hangs: 3 rounds (focused on decompression/stretch).

Full Upper Stretching: Completed.


Back

Chest-Supported Rows: * Warm-ups: 20kg, 40kg.
Feeler set: 1 x 4 @ 60kg.
Working Sets: 3 x 8 @ 60kg (Progressed from last session).
Back-off Set: 1 x 40kg.

Lat Pulldowns: 3 x 10 @ 45kg (Focus: High MMC, stretch, and squeeze).


Triceps Super-set

Cable Straight Bar Pushdowns: 3 sets to failure @ 38kg.

Overhead Cable Extensions: 3 sets to failure @ 25kg.

Dumbbell Skull Crushers: 3 sets to failure @ 4kg.

I sure will be sore tomorrow!!

Great training session pushing past previous lifts. Going so very well. Pics are fantastic, just look at the definition is those shoulders and traps. Just awesome sister

 

[Tiger Salman Khan]

Training Log Update: Back & Triceps

@War Born Peptides

The energy was high as I stepped into the gym, focus locked on the chest-supported rows .
After the warm-ups, I threw on the working weight for a feeler set of 4 just to gauge the tension; it felt solid, so I committed. I managed to hit 8 clean reps without compromising form, pushing past last time's effort.
After a proper cool-down and some dead hangs to decompress the spine, I moved into the triceps superset. The burn was intense at every stage, as I took each one to failure.
To finish, I hit the lat pulldowns, keeping the weight manageable to prioritize that deep stretch and a deliberate, punishing squeeze on every rep.


The Primer

Dead Hangs: 3 rounds (focused on decompression/stretch).

Full Upper Stretching: Completed.


Back

Chest-Supported Rows: * Warm-ups: 20kg, 40kg.
Feeler set: 1 x 4 @ 60kg.
Working Sets: 3 x 8 @ 60kg (Progressed from last session).
Back-off Set: 1 x 40kg.

Lat Pulldowns: 3 x 10 @ 45kg (Focus: High MMC, stretch, and squeeze).


Triceps Super-set

Cable Straight Bar Pushdowns: 3 sets to failure @ 38kg.

Overhead Cable Extensions: 3 sets to failure @ 25kg.

Dumbbell Skull Crushers: 3 sets to failure @ 4kg.

I sure will be sore tomorrow!!

@MrsOhdamnsBOSS Keep it up....good going.....

 

[LevButlerov]

Training Log Update: Back & Triceps

@War Born Peptides

The energy was high as I stepped into the gym, focus locked on the chest-supported rows .
After the warm-ups, I threw on the working weight for a feeler set of 4 just to gauge the tension; it felt solid, so I committed. I managed to hit 8 clean reps without compromising form, pushing past last time's effort.
After a proper cool-down and some dead hangs to decompress the spine, I moved into the triceps superset. The burn was intense at every stage, as I took each one to failure.
To finish, I hit the lat pulldowns, keeping the weight manageable to prioritize that deep stretch and a deliberate, punishing squeeze on every rep.


The Primer

Dead Hangs: 3 rounds (focused on decompression/stretch).

Full Upper Stretching: Completed.


Back

Chest-Supported Rows: * Warm-ups: 20kg, 40kg.
Feeler set: 1 x 4 @ 60kg.
Working Sets: 3 x 8 @ 60kg (Progressed from last session).
Back-off Set: 1 x 40kg.

Lat Pulldowns: 3 x 10 @ 45kg (Focus: High MMC, stretch, and squeeze).


Triceps Super-set

Cable Straight Bar Pushdowns: 3 sets to failure @ 38kg.

Overhead Cable Extensions: 3 sets to failure @ 25kg.

Dumbbell Skull Crushers: 3 sets to failure @ 4kg.

I sure will be sore tomorrow!!

strong training again sister push it hard

 

[Stans]

Training Log Update: Back & Triceps

@War Born Peptides

The energy was high as I stepped into the gym, focus locked on the chest-supported rows .
After the warm-ups, I threw on the working weight for a feeler set of 4 just to gauge the tension; it felt solid, so I committed. I managed to hit 8 clean reps without compromising form, pushing past last time's effort.
After a proper cool-down and some dead hangs to decompress the spine, I moved into the triceps superset. The burn was intense at every stage, as I took each one to failure.
To finish, I hit the lat pulldowns, keeping the weight manageable to prioritize that deep stretch and a deliberate, punishing squeeze on every rep.


The Primer

Dead Hangs: 3 rounds (focused on decompression/stretch).

Full Upper Stretching: Completed.


Back

Chest-Supported Rows: * Warm-ups: 20kg, 40kg.
Feeler set: 1 x 4 @ 60kg.
Working Sets: 3 x 8 @ 60kg (Progressed from last session).
Back-off Set: 1 x 40kg.

Lat Pulldowns: 3 x 10 @ 45kg (Focus: High MMC, stretch, and squeeze).


Triceps Super-set

Cable Straight Bar Pushdowns: 3 sets to failure @ 38kg.

Overhead Cable Extensions: 3 sets to failure @ 25kg.

Dumbbell Skull Crushers: 3 sets to failure @ 4kg.

I sure will be sore tomorrow!!

Upper body looking super strong and conditioned The progress you’re making is so impressive!
Nailing the workouts as always @MrsOhdamnsBOSS