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@gar71 this is a nice training program.
lateral raise and shrug is amazing. i like the triceps pushdown
lateral raise and shrug is amazing. i like the triceps pushdown
upper body training is A+
lat pulldown is amazing. and bench press is looking solid and under control
@gar71
@gar71 bros you looking great. beautiful training. i like how you finish with shrug and lateral raise
Keep grinding
@gar71 awesome workout right here bro!!
@gar71 Great work man.....keep it up........
@gar71 way to get it in big fellaLast 3 workouts, training legs this afternoon
Workout log
Lower 2
Friday, Jun 06, 2025 at 4:08pm
Leg Extension (Machine)
Set 1: 50 kg x 15
Seated Leg Curl (Machine)
Set 1: 55 kg x 16
Hack Squat (Machine)
Set 1: 75 kg x 9
Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Standing Calf Raise (Machine)
Set 1: 105 kg x 20
Set 2: 105 kg x 22
Crunch
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Lying Leg Raise
Set 1: 13 reps
Set 2: 13 reps
Set 3: 13 reps
Lower 2
Friday, Jun 06, 2025 at 4:08pm
Leg Extension (Machine)
Set 1: 50 kg x 15
Seated Leg Curl (Machine)
Set 1: 55 kg x 16
Hack Squat (Machine)
Set 1: 75 kg x 9
Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 15 reps
Standing Calf Raise (Machine)
Set 1: 105 kg x 20
Set 2: 105 kg x 22
Crunch
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Lying Leg Raise
Set 1: 13 reps
Set 2: 13 reps
Set 3: 13 reps
Upper 2
Sunday, Jun 08, 2025 at 1:18pm
Chest Supported Cable Row
Set 1: 40 kg x 15
Set 2: 72.5 kg x 17
Seated Row (Machine)
Set 1: 72.5 kg x 15
Chest Press (Machine)
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 5
Set 4: 82.5 kg x 4
Seated Chest Flys (Cable)
Set 1: 55 kg x 12
Lateral Raise (Cable)
Set 1: 7.5 kg x 8
Set 2: 7.5 kg x 8
Face Pull
Set 1: 37.5 kg x 17
Triceps Pushdown
Set 1: 52.5 kg x 16
Bicep Curl (Cable)
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 20
Lying Leg Raise
Set 1: 21 reps
Set 2: 16 reps
Set 3: 12 reps
Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Sunday, Jun 08, 2025 at 1:18pm
Chest Supported Cable Row
Set 1: 40 kg x 15
Set 2: 72.5 kg x 17
Seated Row (Machine)
Set 1: 72.5 kg x 15
Chest Press (Machine)
Set 1: 20 kg x 10
Set 2: 40 kg x 10
Set 3: 60 kg x 5
Set 4: 82.5 kg x 4
Seated Chest Flys (Cable)
Set 1: 55 kg x 12
Lateral Raise (Cable)
Set 1: 7.5 kg x 8
Set 2: 7.5 kg x 8
Face Pull
Set 1: 37.5 kg x 17
Triceps Pushdown
Set 1: 52.5 kg x 16
Bicep Curl (Cable)
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 20
Lying Leg Raise
Set 1: 21 reps
Set 2: 16 reps
Set 3: 12 reps
Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Lower 2
Tuesday, Jun 10, 2025 at 2:06pm
Leg Extension (Machine)
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 51.25 kg x 17
Seated Leg Curl (Machine)
Set 1: 56.25 kg x 16
Leg Press (Machine)
Set 1: 95 kg x 10
Set 2: 135 kg x 10
Set 3: 155 kg x 15
Standing Calf Raise (Machine)
Set 1: 155 kg x 20
Set 2: 155 kg x 20
Crunch
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Lying Leg Raise
Set 1: 14 reps
Set 2: 14 reps
Set 3: 14 reps
Tuesday, Jun 10, 2025 at 2:06pm
Leg Extension (Machine)
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 51.25 kg x 17
Seated Leg Curl (Machine)
Set 1: 56.25 kg x 16
Leg Press (Machine)
Set 1: 95 kg x 10
Set 2: 135 kg x 10
Set 3: 155 kg x 15
Standing Calf Raise (Machine)
Set 1: 155 kg x 20
Set 2: 155 kg x 20
Crunch
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Lying Leg Raise
Set 1: 14 reps
Set 2: 14 reps
Set 3: 14 reps
Upper
Sunday, Jun 15, 2025 at 1:40pm
Lat Pulldown (Cable)
Set 1: 97.5 kg x 14
Chest Supported Cable Row
Set 1: 72.5 kg x 15
Bench Press (Cable)
Set 1: 20 kg x 15
Set 2: 40 kg x 10
Set 3: 60 kg x 5
Set 4: 80 kg x 10
Seated Chest Flys (Cable)
Set 1: 60 kg x 10
Lateral Raise (Cable)
Set 1: 8.78 kg x 8
Set 2: 8.75 kg x 8
Shrug (Smith Machine)
Set 1: 50 kg x 15
Triceps Extension (Cable)
Set 1: 30 kg x 15
Bicep Curl (Cable)
Set 1: 30 kg x 15
Sunday, Jun 15, 2025 at 1:40pm
Lat Pulldown (Cable)
Set 1: 97.5 kg x 14
Chest Supported Cable Row
Set 1: 72.5 kg x 15
Bench Press (Cable)
Set 1: 20 kg x 15
Set 2: 40 kg x 10
Set 3: 60 kg x 5
Set 4: 80 kg x 10
Seated Chest Flys (Cable)
Set 1: 60 kg x 10
Lateral Raise (Cable)
Set 1: 8.78 kg x 8
Set 2: 8.75 kg x 8
Shrug (Smith Machine)
Set 1: 50 kg x 15
Triceps Extension (Cable)
Set 1: 30 kg x 15
Bicep Curl (Cable)
Set 1: 30 kg x 15
Looking good mate!

Blood work files to big to upload
Testosterone - 42.3 n/mol (150 mg test E per week)
Free test - 1199 pmol
Shgb 29
HCT - 0.46
Cholesterol 4.5 (previously 6.5 ) mmol/L
Triglycerides 3.67
HDLC 1
LDLC 1.9
Non HDL chol 3.6 ( previously 5.2 )
Chol HDL 4.7 (previously 6.8)
Non fasting glucose 5.5 fasting 4.7
All liver markers are perfect
E2 is 310 pmol/L

Current protocol
150 mg test E per week
100 mg primo per week
4 mg Reta
Current weight
102.2 kg (down from 116 kg )
Big shoutout to @ODINLABS for supplying the quality products and assisting me in this health phase My blood work shows how good his products are !!
And much appreciation for the guidance of @Gains Man



Blood work files to big to upload
Testosterone - 42.3 n/mol (150 mg test E per week)
Free test - 1199 pmol
Shgb 29
HCT - 0.46
Cholesterol 4.5 (previously 6.5 ) mmol/L
Triglycerides 3.67
HDLC 1
LDLC 1.9
Non HDL chol 3.6 ( previously 5.2 )
Chol HDL 4.7 (previously 6.8)
Non fasting glucose 5.5 fasting 4.7
All liver markers are perfect
E2 is 310 pmol/L

Current protocol
150 mg test E per week
100 mg primo per week
4 mg Reta
Current weight
102.2 kg (down from 116 kg )
Big shoutout to @ODINLABS for supplying the quality products and assisting me in this health phase
My blood work shows how good his products are !! And much appreciation for the guidance of @Gains Man



All looks good mate, but e2 is double the range. Something to consider
Blood work files to big to upload
Testosterone - 42.3 n/mol (150 mg test E per week)
Free test - 1199 pmol
Shgb 29
HCT - 0.46
Cholesterol 4.5 (previously 6.5 ) mmol/L
Triglycerides 3.67
HDLC 1
LDLC 1.9
Non HDL chol 3.6 ( previously 5.2 )
Chol HDL 4.7 (previously 6.8)
Non fasting glucose 5.5 fasting 4.7
All liver markers are perfect
E2 is 310 pmol/L

Current protocol
150 mg test E per week
100 mg primo per week
4 mg Reta
Current weight
102.2 kg (down from 116 kg )
Big shoutout to @ODINLABS for supplying the quality products and assisting me in this health phase
And much appreciation for the guidance of @Gains Man



Yes, it’s never been that high ever ,even when I was a fatty, my coach added 100mg primo to see if that lowers it a little
Yeah smart move by your coach, would be keeping a close eye on e2 until you have control of it again. Nothing crazy short term but def not good long term. You log is really coming along well mate, progress is awesome. Keep up the grind
Cheers brotherYeah smart move by your coach, would be keeping a close eye on e2 until you have control of it again. Nothing crazy short term but def not good long term. You log is really coming along well mate, progress is awesome. Keep up the grind
@gar71 training is staying pro level
Blood work files to big to upload
Testosterone - 42.3 n/mol (150 mg test E per week)
Free test - 1199 pmol
Shgb 29
HCT - 0.46
Cholesterol 4.5 (previously 6.5 ) mmol/L
Triglycerides 3.67
HDLC 1
LDLC 1.9
Non HDL chol 3.6 ( previously 5.2 )
Chol HDL 4.7 (previously 6.8)
Non fasting glucose 5.5 fasting 4.7
All liver markers are perfect
E2 is 310 pmol/L

Current protocol
150 mg test E per week
100 mg primo per week
4 mg Reta
Current weight
102.2 kg (down from 116 kg )
Big shoutout to @ODINLABS for supplying the quality products and assisting me in this health phase
And much appreciation for the guidance of @Gains Man



but your bloods not clear, can you post with ranges and full bloods?
Love that
Blood work files to big to upload
Testosterone - 42.3 n/mol (150 mg test E per week)
Free test - 1199 pmol
Shgb 29
HCT - 0.46
Cholesterol 4.5 (previously 6.5 ) mmol/L
Triglycerides 3.67
HDLC 1
LDLC 1.9
Non HDL chol 3.6 ( previously 5.2 )
Chol HDL 4.7 (previously 6.8)
Non fasting glucose 5.5 fasting 4.7
All liver markers are perfect
E2 is 310 pmol/L

Current protocol
150 mg test E per week
100 mg primo per week
4 mg Reta
Current weight
102.2 kg (down from 116 kg )
Big shoutout to @ODINLABS for supplying the quality products and assisting me in this health phase
And much appreciation for the guidance of @Gains Man



