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Approved Log My Pre-cycle Diet Training Log

I copied the CBUM training program on the "Road to 23 MR Olympia" video
It's quite fun
You can’t copy a Mr Olympia training program as they are on 10x the amount of gear and have thousands of days of experience in the gym under their belt.
 
Evening Workout
Wednesday, 31 January 2024 at 18:29

Triceps Extension
Set 1: 15 kg × 10 [Warm-up]
Set 2: 7,5 kg × 10 [Warm-up]
Set 3: 20 kg × 10
Set 4: 10 kg × 10
Set 5: 25 kg × 10
Set 6: 7,5 kg × 12
Set 7: 25 kg × 10
Set 8: 7,5 kg × 10
Set 9: 20 kg × 18 [Drop Set]
Set 10: 7,5 kg × 20 [Drop Set]

Bicep Curl (Barbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 12

Hammer Curl (Dumbbell)
Set 1: 12 kg × 15
Set 2: 14 kg × 15
Set 3: 14 kg × 15
Set 4: 14 kg × 25 [Drop Set]

Triceps Dip
Set 1: +60 kg × 10
Set 2: +80 kg × 10
Set 3: +80 kg × 10
Set 4: +80 kg × 30 [Drop Set]

Preacher Curl (Machine)
Set 1: 20 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 8
Set 4: 30 kg × 25 [Drop Set]

Triceps Extension (Cable)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 25 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 12
Set 2: 16 kg × 15 [Drop Set]
Set 3: 14 kg × 12
Set 4: 14 kg × 30 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:10

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps



Afternoon Workout
Friday, 2 February 2024 at 16:22

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 16 [Drop Set]
Set 7: 60 kg × 15

Iso-Lateral Chest Press (Machine)
Set 1: 10 kg × 12
Set 2: 20 kg × 15
Set 3: 30 kg × 11

Incline Bench Press (Dumbbell)
Set 1: 18 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 8
Set 4: 20 kg × 15 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 20 [Drop Set]
Set 4: 10 kg × 15

Triceps Extension
Set 1: 15 kg × 12
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 15 kg × 20 [Drop Set]

Triceps Extension (Cable)
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 10
Set 4: 15 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 20
Set 2: 16 kg × 10
Set 3: 16 kg × 10
Set 4: 14 kg × 12
Set 5: 14 kg × 20 [Drop Set]
Set 6: 10 kg × 50

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Saturday, 3 February 2024 at 15:10

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 140 kg × 6
Set 4: 120 kg × 10
Set 5: 120 kg × 10
Set 6: 120 kg × 25

Bent Over Row (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 10
Set 3: 50 kg × 12

Iso-Lateral Row (Machine)
Set 1: 20 kg × 12
Set 2: 40 kg × 10
Set 3: 40 kg × 15 [Drop Set]
Set 4: 20 kg × 15

Standing Lat Pullover
Set 1: 15 kg × 13
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 20 [Drop Set]

Reverse Fly (Dumbbell)
Set 1: 8 kg × 12
Set 2: 12 kg × 12
Set 3: 12 kg × 20 [Drop Set]
Set 4: 8 kg × 40 [Drop Set]

Preacher Curl (Machine)
Set 1: 20 kg × 10
Set 2: 40 kg × 8
Set 3: 30 kg × 10
Set 4: 20 kg × 20 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:25



Afternoon Workout
Monday, 5 February 2024 at 14:57

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 20 [Drop Set]
Set 7: 60 kg × 15

Incline Bench Press (Smith Machine)
Set 1: 50 kg × 10
Set 2: 50 kg × 14
Set 3: 50 kg × 20 [Drop Set]
Set 4: 30 kg × 15

Iso-Lateral Chest Press (Machine)
Set 1: 10 kg × 10
Set 2: 20 kg × 15 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 8
Set 2: 15 kg × 10
Set 3: 15 kg × 14 [Drop Set]
Set 4: 10 kg × 12

Shoulder Press (Plate Loaded)
Set 1: 20 kg × 10

Seated Overhead Press (Dumbbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 12 kg × 25 [Drop Set]
Set 4: 10 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 15
Set 2: 14 kg × 12
Set 3: 14 kg × 10
Set 4: 14 kg × 20 [Drop Set]
Set 5: 10 kg × 50 [Drop Set]

Triceps Extension
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 17,5 kg × 12
Set 4: 17,5 kg × 10
Set 5: 25 kg × 12
Set 6: 17,5 kg × 10
Set 7: 25 kg × 10
Set 8: 20 kg × 10
Set 9: 20 kg × 10
Set 10: 15 kg × 10

Decline Crunch
Set 1: +10 kg × 12
Set 2: +20 kg × 10
Set 3: +20 kg × 20 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Tuesday, 6 February 2024 at 16:21

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 140 kg × 7
Set 4: 140 kg × 7
Set 5: 120 kg × 10
Set 6: 120 kg × 25

Iso-Lateral Row (Machine)
Set 1: 60 kg × 10
Set 2: 70 kg × 10
Set 3: 60 kg × 20 [Drop Set]

Seated Row (Cable)
Set 1: 30 kg × 10
Set 2: 40 kg × 30 [Drop Set]

Romanian Deadlift (Barbell)
Set 1: 60 kg × 10
Set 2: 100 kg × 8
Set 3: 100 kg × 6
Set 4: 100 kg × 12 [Drop Set]

Standing Lat Pullover
Set 1: 17,5 kg × 10
Set 2: 20 kg × 14
Set 3: 20 kg × 20 [Drop Set]
Set 4: 15 kg × 30 [Drop Set]

Reverse Fly (Dumbbell)
Set 1: 6 kg × 12
Set 2: 10 kg × 12
Set 3: 12 kg × 10
Set 4: 12 kg × 20 [Drop Set]
Set 5: 10 kg × 35 [Drop Set]

Bicep Curl (Barbell)
Set 1: 15 kg × 15
Set 2: 27,5 kg × 8
Set 3: 27,5 kg × 8
Set 4: 25 kg × 18 [Drop Set]
Set 5: 15 kg × 15

Leg Extension (Machine)
Set 1: 24 kg × 15
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Cycling (Indoor)
Set 1: 15 km | 0:30



Evening Workout
Wednesday, 7 February 2024 at 19:21

Shoulder Press (Plate Loaded)
Set 1: 40 kg × 10
Set 2: 80 kg × 8
Set 3: 90 kg × 5
Set 4: 80 kg × 15 [Drop Set]
Set 5: 60 kg × 25 [Drop Set]

Front Raise (Barbell)
Set 1: 7,5 kg × 10
Set 2: 10 kg × 12
Set 3: 10 kg × 12

Front Raise (Plate)
Set 1: 10 kg × 20
Set 2: 10 kg × 20

Lateral Raise (Dumbbell)
Set 1: 10 kg × 10
Set 2: 14 kg × 10
Set 3: 16 kg × 10
Set 4: 18 kg × 15 [Drop Set]
Set 5: 14 kg × 20 [Drop Set]
Set 6: 10 kg × 50 [Drop Set]

Reverse Fly (Machine)
Set 1: 10 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 11
Set 4: 15 kg × 20 [Drop Set]

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Thursday, 8 February 2024 at 17:21

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 90 kg × 2 [Warm-up]
Set 4: 85 kg × 5
Set 5: 80 kg × 8
Set 6: 80 kg × 20 [Drop Set]
Set 7: 60 kg × 15

Incline Bench Press (Dumbbell)
Set 1: 16 kg × 10
Set 2: 24 kg × 10
Set 3: 22 kg × 10
Set 4: 20 kg × 15 [Drop Set]

Iso-Lateral Chest Press (Machine)
Set 1: 10 kg × 10
Set 2: 20 kg × 6
Set 3: 20 kg × 15 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 15 [Drop Set]
Set 4: 10 kg × 12

Triceps Extension
Set 1: 17,5 kg × 10
Set 2: 20 kg × 8
Set 3: 10 kg × 8
Set 4: 20 kg × 10
Set 5: 10 kg × 8
Set 6: 17,5 kg × 10
Set 7: 7,5 kg × 10
Set 8: 15 kg × 20 [Drop Set]
Set 9: 7,5 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 18 kg × 10
Set 2: 16 kg × 15
Set 3: 14 kg × 16
Set 4: 14 kg × 25 [Drop Set]
Set 5: 12 kg × 50 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Friday, 9 February 2024 at 15:01

Bent Over One Arm Row (Dumbbell)
Set 1: 14 kg × 10
Set 2: 22 kg × 10
Set 3: 28 kg × 8

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 140 kg × 8
Set 4: 140 kg × 7
Set 5: 120 kg × 12
Set 6: 120 kg × 30 [Drop Set]

Iso-Lateral Row (Machine)
Set 1: 20 kg × 10
Set 2: 30 kg × 10
Set 3: 50 kg × 10
Set 4: 40 kg × 26 [Drop Set]

Romanian Deadlift (Barbell)
Set 1: 60 kg × 10
Set 2: 100 kg × 7
Set 3: 100 kg × 6
Set 4: 100 kg × 12 [Drop Set]

Standing Lat Pullover
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 15 [Drop Set]
Set 4: 15 kg × 20 [Drop Set]

Preacher Curl (Machine)
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 12 [Drop Set]
Set 4: 20 kg × 20 [Drop Set]

Reverse Fly (Dumbbell)
Set 1: 6 kg × 12
Set 2: 12 kg × 12
Set 3: 12 kg × 10 [Drop Set]
Set 4: 12 kg × 20 [Drop Set]
Set 5: 10 kg × 35 [Drop Set]

Hammer Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 16 kg × 15 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Saturday, 10 February 2024 at 14:38

Triceps Extension
Set 1: 25 kg × 10
Set 2: 10 kg × 10
Set 3: 25 kg × 10
Set 4: 10 kg × 10
Set 5: 20 kg × 10
Set 6: 10 kg × 10
Set 7: 20 kg × 10
Set 8: 10 kg × 10 [Drop Set]

Bicep Curl (Barbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 8

Triceps Dip
Set 1: +60 kg × 10
Set 2: +80 kg × 10
Set 3: +80 kg × 16 [Drop Set]
Set 4: +80 kg × 25 [Drop Set]

Bicep Curl (Dumbbell)
Set 1: 10 kg × 10
Set 2: 14 kg × 12
Set 3: 14 kg × 24 [Drop Set]
Set 4: 12 kg × 36

Hammer Curl (Dumbbell)
Set 1: 14 kg × 12
Set 2: 16 kg × 20 [Drop Set]
Set 3: 16 kg × 20 [Drop Set]
Set 4: 12 kg × 30

Side Tri Extension
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12

Lateral Raise (Dumbbell)
Set 1: 10 kg × 10
Set 2: 16 kg × 18 [Drop Set]
Set 3: 20 kg × 20 [Drop Set]
Set 4: 20 kg × 20 [Drop Set]
Set 5: 20 kg × 50 [Drop Set]

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 14 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30
Killer update!
 
You do what u feel is working for you and if you can recover and see progress then keep at it, if you start getting gassed out super tired and your lifts start going down alot then it's time to step the volume way down and adjust the program, remember stress will raise cortisol levels in the body, if u dont eat enough and you over train you will lose gains and progress, just keep that all in mind brother.
 
You do what u feel is working for you and if you can recover and see progress then keep at it, if you start getting gassed out super tired and your lifts start going down alot then it's time to step the volume way down and adjust the program, remember stress will raise cortisol levels in the body, if u dont eat enough and you over train you will lose gains and progress, just keep that all in mind brother.
Well said, thanks brother
 
Evening Workout
Wednesday, 31 January 2024 at 18:29

Triceps Extension
Set 1: 15 kg × 10 [Warm-up]
Set 2: 7,5 kg × 10 [Warm-up]
Set 3: 20 kg × 10
Set 4: 10 kg × 10
Set 5: 25 kg × 10
Set 6: 7,5 kg × 12
Set 7: 25 kg × 10
Set 8: 7,5 kg × 10
Set 9: 20 kg × 18 [Drop Set]
Set 10: 7,5 kg × 20 [Drop Set]

Bicep Curl (Barbell)
Set 1: 15 kg × 12
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 12

Hammer Curl (Dumbbell)
Set 1: 12 kg × 15
Set 2: 14 kg × 15
Set 3: 14 kg × 15
Set 4: 14 kg × 25 [Drop Set]

Triceps Dip
Set 1: +60 kg × 10
Set 2: +80 kg × 10
Set 3: +80 kg × 10
Set 4: +80 kg × 30 [Drop Set]

Preacher Curl (Machine)
Set 1: 20 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 8
Set 4: 30 kg × 25 [Drop Set]

Triceps Extension (Cable)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 25 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 12
Set 2: 16 kg × 15 [Drop Set]
Set 3: 14 kg × 12
Set 4: 14 kg × 30 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:10

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps



Afternoon Workout
Friday, 2 February 2024 at 16:22

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 16 [Drop Set]
Set 7: 60 kg × 15

Iso-Lateral Chest Press (Machine)
Set 1: 10 kg × 12
Set 2: 20 kg × 15
Set 3: 30 kg × 11

Incline Bench Press (Dumbbell)
Set 1: 18 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 8
Set 4: 20 kg × 15 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 20 [Drop Set]
Set 4: 10 kg × 15

Triceps Extension
Set 1: 15 kg × 12
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 15 kg × 20 [Drop Set]

Triceps Extension (Cable)
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 10
Set 4: 15 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 20
Set 2: 16 kg × 10
Set 3: 16 kg × 10
Set 4: 14 kg × 12
Set 5: 14 kg × 20 [Drop Set]
Set 6: 10 kg × 50

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Saturday, 3 February 2024 at 15:10

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 140 kg × 6
Set 4: 120 kg × 10
Set 5: 120 kg × 10
Set 6: 120 kg × 25

Bent Over Row (Barbell)
Set 1: 50 kg × 8
Set 2: 50 kg × 10
Set 3: 50 kg × 12

Iso-Lateral Row (Machine)
Set 1: 20 kg × 12
Set 2: 40 kg × 10
Set 3: 40 kg × 15 [Drop Set]
Set 4: 20 kg × 15

Standing Lat Pullover
Set 1: 15 kg × 13
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 20 [Drop Set]

Reverse Fly (Dumbbell)
Set 1: 8 kg × 12
Set 2: 12 kg × 12
Set 3: 12 kg × 20 [Drop Set]
Set 4: 8 kg × 40 [Drop Set]

Preacher Curl (Machine)
Set 1: 20 kg × 10
Set 2: 40 kg × 8
Set 3: 30 kg × 10
Set 4: 20 kg × 20 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:25



Afternoon Workout
Monday, 5 February 2024 at 14:57

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 20 [Drop Set]
Set 7: 60 kg × 15

Incline Bench Press (Smith Machine)
Set 1: 50 kg × 10
Set 2: 50 kg × 14
Set 3: 50 kg × 20 [Drop Set]
Set 4: 30 kg × 15

Iso-Lateral Chest Press (Machine)
Set 1: 10 kg × 10
Set 2: 20 kg × 15 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 8
Set 2: 15 kg × 10
Set 3: 15 kg × 14 [Drop Set]
Set 4: 10 kg × 12

Shoulder Press (Plate Loaded)
Set 1: 20 kg × 10

Seated Overhead Press (Dumbbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 12 kg × 25 [Drop Set]
Set 4: 10 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 15
Set 2: 14 kg × 12
Set 3: 14 kg × 10
Set 4: 14 kg × 20 [Drop Set]
Set 5: 10 kg × 50 [Drop Set]

Triceps Extension
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 17,5 kg × 12
Set 4: 17,5 kg × 10
Set 5: 25 kg × 12
Set 6: 17,5 kg × 10
Set 7: 25 kg × 10
Set 8: 20 kg × 10
Set 9: 20 kg × 10
Set 10: 15 kg × 10

Decline Crunch
Set 1: +10 kg × 12
Set 2: +20 kg × 10
Set 3: +20 kg × 20 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Tuesday, 6 February 2024 at 16:21

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 140 kg × 7
Set 4: 140 kg × 7
Set 5: 120 kg × 10
Set 6: 120 kg × 25

Iso-Lateral Row (Machine)
Set 1: 60 kg × 10
Set 2: 70 kg × 10
Set 3: 60 kg × 20 [Drop Set]

Seated Row (Cable)
Set 1: 30 kg × 10
Set 2: 40 kg × 30 [Drop Set]

Romanian Deadlift (Barbell)
Set 1: 60 kg × 10
Set 2: 100 kg × 8
Set 3: 100 kg × 6
Set 4: 100 kg × 12 [Drop Set]

Standing Lat Pullover
Set 1: 17,5 kg × 10
Set 2: 20 kg × 14
Set 3: 20 kg × 20 [Drop Set]
Set 4: 15 kg × 30 [Drop Set]

Reverse Fly (Dumbbell)
Set 1: 6 kg × 12
Set 2: 10 kg × 12
Set 3: 12 kg × 10
Set 4: 12 kg × 20 [Drop Set]
Set 5: 10 kg × 35 [Drop Set]

Bicep Curl (Barbell)
Set 1: 15 kg × 15
Set 2: 27,5 kg × 8
Set 3: 27,5 kg × 8
Set 4: 25 kg × 18 [Drop Set]
Set 5: 15 kg × 15

Leg Extension (Machine)
Set 1: 24 kg × 15
Set 2: 40 kg × 12
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Cycling (Indoor)
Set 1: 15 km | 0:30



Evening Workout
Wednesday, 7 February 2024 at 19:21

Shoulder Press (Plate Loaded)
Set 1: 40 kg × 10
Set 2: 80 kg × 8
Set 3: 90 kg × 5
Set 4: 80 kg × 15 [Drop Set]
Set 5: 60 kg × 25 [Drop Set]

Front Raise (Barbell)
Set 1: 7,5 kg × 10
Set 2: 10 kg × 12
Set 3: 10 kg × 12

Front Raise (Plate)
Set 1: 10 kg × 20
Set 2: 10 kg × 20

Lateral Raise (Dumbbell)
Set 1: 10 kg × 10
Set 2: 14 kg × 10
Set 3: 16 kg × 10
Set 4: 18 kg × 15 [Drop Set]
Set 5: 14 kg × 20 [Drop Set]
Set 6: 10 kg × 50 [Drop Set]

Reverse Fly (Machine)
Set 1: 10 kg × 12
Set 2: 15 kg × 10
Set 3: 15 kg × 11
Set 4: 15 kg × 20 [Drop Set]

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Thursday, 8 February 2024 at 17:21

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 90 kg × 2 [Warm-up]
Set 4: 85 kg × 5
Set 5: 80 kg × 8
Set 6: 80 kg × 20 [Drop Set]
Set 7: 60 kg × 15

Incline Bench Press (Dumbbell)
Set 1: 16 kg × 10
Set 2: 24 kg × 10
Set 3: 22 kg × 10
Set 4: 20 kg × 15 [Drop Set]

Iso-Lateral Chest Press (Machine)
Set 1: 10 kg × 10
Set 2: 20 kg × 6
Set 3: 20 kg × 15 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 15 [Drop Set]
Set 4: 10 kg × 12

Triceps Extension
Set 1: 17,5 kg × 10
Set 2: 20 kg × 8
Set 3: 10 kg × 8
Set 4: 20 kg × 10
Set 5: 10 kg × 8
Set 6: 17,5 kg × 10
Set 7: 7,5 kg × 10
Set 8: 15 kg × 20 [Drop Set]
Set 9: 7,5 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 18 kg × 10
Set 2: 16 kg × 15
Set 3: 14 kg × 16
Set 4: 14 kg × 25 [Drop Set]
Set 5: 12 kg × 50 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Friday, 9 February 2024 at 15:01

Bent Over One Arm Row (Dumbbell)
Set 1: 14 kg × 10
Set 2: 22 kg × 10
Set 3: 28 kg × 8

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 8 [Warm-up]
Set 3: 140 kg × 8
Set 4: 140 kg × 7
Set 5: 120 kg × 12
Set 6: 120 kg × 30 [Drop Set]

Iso-Lateral Row (Machine)
Set 1: 20 kg × 10
Set 2: 30 kg × 10
Set 3: 50 kg × 10
Set 4: 40 kg × 26 [Drop Set]

Romanian Deadlift (Barbell)
Set 1: 60 kg × 10
Set 2: 100 kg × 7
Set 3: 100 kg × 6
Set 4: 100 kg × 12 [Drop Set]

Standing Lat Pullover
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 15 [Drop Set]
Set 4: 15 kg × 20 [Drop Set]

Preacher Curl (Machine)
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 12 [Drop Set]
Set 4: 20 kg × 20 [Drop Set]

Reverse Fly (Dumbbell)
Set 1: 6 kg × 12
Set 2: 12 kg × 12
Set 3: 12 kg × 10 [Drop Set]
Set 4: 12 kg × 20 [Drop Set]
Set 5: 10 kg × 35 [Drop Set]

Hammer Curl (Dumbbell)
Set 1: 14 kg × 10
Set 2: 16 kg × 15 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30



Afternoon Workout
Saturday, 10 February 2024 at 14:38

Triceps Extension
Set 1: 25 kg × 10
Set 2: 10 kg × 10
Set 3: 25 kg × 10
Set 4: 10 kg × 10
Set 5: 20 kg × 10
Set 6: 10 kg × 10
Set 7: 20 kg × 10
Set 8: 10 kg × 10 [Drop Set]

Bicep Curl (Barbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10
Set 4: 25 kg × 8

Triceps Dip
Set 1: +60 kg × 10
Set 2: +80 kg × 10
Set 3: +80 kg × 16 [Drop Set]
Set 4: +80 kg × 25 [Drop Set]

Bicep Curl (Dumbbell)
Set 1: 10 kg × 10
Set 2: 14 kg × 12
Set 3: 14 kg × 24 [Drop Set]
Set 4: 12 kg × 36

Hammer Curl (Dumbbell)
Set 1: 14 kg × 12
Set 2: 16 kg × 20 [Drop Set]
Set 3: 16 kg × 20 [Drop Set]
Set 4: 12 kg × 30

Side Tri Extension
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12

Lateral Raise (Dumbbell)
Set 1: 10 kg × 10
Set 2: 16 kg × 18 [Drop Set]
Set 3: 20 kg × 20 [Drop Set]
Set 4: 20 kg × 20 [Drop Set]
Set 5: 20 kg × 50 [Drop Set]

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Set 3: 14 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30
good update
 
you still cutting before your gear gets here? I think you would benefit really well if you did, the mass you could put on after a intensive cut is insane.
I am currently in a state where my weight and body fat remain unchanged because I have been on a three-month carb cycling and have hit a fat loss plateau. :cry:
Now I just hope my gear can come before March so I can start my clean bulking phase.
 
I am currently in a state where my weight and body fat remain unchanged because I have been on a three-month carb cycling and have hit a fat loss plateau. :cry:
Now I just hope my gear can come before March so I can start my clean bulking phase.
@co8ba clean bulk? how lean did you get? share with us some updated pics
 
THE END

So, this is the end of this log. I've just finished the LAST exam session for polymer chemistry. Get the top 3 of my class, so not bad i guess.
Now I can focus on my training and log. Please follow my new Log, where I will continue to learn and improve. Updated will be on a daily frequency.

Thank you to all the brothers and friends for your support.

BTW, Polymer chemistry is indeed very interesting. Perhaps I'll try synthesizing testosterone in the school lab myself. Maybe when I graduate next year, I'll write a paper on AAS synthesis. SHOULD BE FUN HAHA.
954aefad7bc3ff0739ab47518ec6914.jpg
 
THE END

So, this is the end of this log. I've just finished the LAST exam session for polymer chemistry. Get the top 3 of my class, so not bad i guess.
Now I can focus on my training and log. Please follow my new Log, where I will continue to learn and improve. Updated will be on a daily frequency.

Thank you to all the brothers and friends for your support.

BTW, Polymer chemistry is indeed very interesting. Perhaps I'll try synthesizing testosterone in the school lab myself. Maybe when I graduate next year, I'll write a paper on AAS synthesis. SHOULD BE FUN HAHA.
View attachment 23080
@co8ba amazing log and amazing closer, please dont make test :) lol too many issues.

@co8ba has a new LOG up: https://www.evolutionary.org/forums/threads/2024-lean-bulking-cycle-log.97986/
 
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