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Approved Log Post-Surgery Torn Pec Recovery – Testosterone Enanthate, Primobolan, and Equipoise Cycle Log

Ohdamn

V.I.P.
EVO Logger
Hey everyone,

I’m reaching out for advice and support after undergoing surgery for a torn pec and back surgery. Back surgery was a year ago and pec surgery was 4 months ago.

It’s been a challenging time, and I’m now focused on recovery and getting back on track with my training.

A bit of background: I’m currently 5’11, 110 kg and 31 years old

my experience with weight lifting has been since I was 16. My best lifts were 300 kilo squat 260 kilo deadlift and 240 kilo bench press, I was making great progress before the injuries happened. The surgeries went well, but I know the recovery process is going to take time and dedication.

I’ve been focusing heavily on cardio and leg workouts since the surgery. My diet is locked in most days, averaging around 2000 calories with 200 grams of protein, sometimes going as low as 1800 calories. I’ve also been fasting 14 to 16 hours daily.



Since the surgery, I’ve managed to lose 20 kilos by walking consistently and maintaining a calorie deficit. I was 130 kilos pre-surgery and at the strongest I’ve ever been. However, I know I’ve lost a lot of muscle during this time. I was on a cruise and blast cycle but decided to come off everything for three months to allow my body to recover naturally.

Now, I’m back on a cycle with EQ, Primo, and Test E. My goal is to make slow, steady gains while continuing to cut down to 90 kg.

Test e 300 mg per week

Eq 600 mg per week

Primo 600 mg per week


I’m looking for any tips or advice


I’m committed to taking it slow and doing this the right way, but any insight would really help me stay motivated and on the right track.



Thanks in advance for your help!
 

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Todays cardio

Leg workout later today

Back Squats

• Warm-up: 2 sets of 10 reps at 80–100 kg

• Working sets: 4 sets of 6–8 reps at 160–200 kg

2. Leg Press

• Working sets: 4 sets of 8–10 reps at 350–400 kg (heavy but also functional, with a focus on pressing with explosive force).

3. Walking Lunges

• Working sets: 3 sets of 12–15 reps per leg using 30–35 kg dumbbells (heavier dumbbells, maintaining balance and mobility with each step).

4. Leg Extensions (Machine)

• Working sets: 3 sets of 12–15 reps at 100–120 kg

5. Seated Leg Curls (Machine)

• Working sets: 3 sets of 12–15 reps at 90–110 kg (heavier weight, focusing on hamstring development to support his explosive lower body movements).

6. Seated Calf Raises

• Working sets: 4 sets of 15–20 reps at 80–100 kg
 

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Cardio goal is 5 k in 25 mins

Also i’ve been doing abs every day

Basic Crunches

• Reps: 15-20
• Sets: 3

2. Leg Raises

• Reps: 10-12
• Sets: 3


3. Heel Taps

• Reps: 20 (10 each side)
• Sets: 3

4. Seated Knee Tucks

• Reps: 12-15
• Sets: 3

5. Bicycle Crunches

• Reps: 15-20 (per side)
• Sets: 3


6. Pelvic Tilts

• Reps: 10-12
• Sets: 3
 
Meal 1: Breakfast

• Greek Yogurt (Plain, Low-fat): 1 cup
• Whey Protein Shake: 1 scoop – 25g protein
• Almond Butter: 1 tbsp
• Mixed Berries: 1/2 cup

Meal 2: Lunch

• Lean Pork Chop (Grilled):
• Quinoa (Cooked): 1/2 cup
• Mixed Vegetables (Steamed): 1 cup
• Olive Oil: 1 tbsp

Meal 3: Dinner

• Lean Steak (Sirloin, Grilled): 200g
• Sweet Potato (Baked): 1 medium
• Broccoli (Steamed)

Snack:

• Cottage Cheese (Low-fat): 1 cup – 25g protein, 220 calories
• Almonds: 1 oz

Daily Total:
About
• Calories: 1,945 calories
• Protein: 200 grams

Daily diet
 
Trying on a shirt about a month ago, a pump after a workout before surgery, a 2 rep 200 kilo bench press(hopefully get back there or 95% of it) and a leg pic before injuries
 

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Hey everyone,

I’m reaching out for advice and support after undergoing surgery for a torn pec and back surgery. Back surgery was a year ago and pec surgery was 4 months ago.

It’s been a challenging time, and I’m now focused on recovery and getting back on track with my training.

A bit of background: I’m currently 5’11, 110 kg and 31 years old

my experience with weight lifting has been since I was 16. My best lifts were 300 kilo squat 260 kilo deadlift and 240 kilo bench press, I was making great progress before the injuries happened. The surgeries went well, but I know the recovery process is going to take time and dedication.

I’ve been focusing heavily on cardio and leg workouts since the surgery. My diet is locked in most days, averaging around 2000 calories with 200 grams of protein, sometimes going as low as 1800 calories. I’ve also been fasting 14 to 16 hours daily.



Since the surgery, I’ve managed to lose 20 kilos by walking consistently and maintaining a calorie deficit. I was 130 kilos pre-surgery and at the strongest I’ve ever been. However, I know I’ve lost a lot of muscle during this time. I was on a cruise and blast cycle but decided to come off everything for three months to allow my body to recover naturally.

Now, I’m back on a cycle with EQ, Primo, and Test E. My goal is to make slow, steady gains while continuing to cut down to 90 kg.

Test e 300 mg per week

Eq 600 mg per week

Primo 600 mg per week


I’m looking for any tips or advice


I’m committed to taking it slow and doing this the right way, but any insight would really help me stay motivated and on the right track.



Thanks in advance for your help!

Todays cardio

Leg workout later today

Back Squats

• Warm-up: 2 sets of 10 reps at 80–100 kg

• Working sets: 4 sets of 6–8 reps at 160–200 kg

2. Leg Press

• Working sets: 4 sets of 8–10 reps at 350–400 kg (heavy but also functional, with a focus on pressing with explosive force).

3. Walking Lunges

• Working sets: 3 sets of 12–15 reps per leg using 30–35 kg dumbbells (heavier dumbbells, maintaining balance and mobility with each step).

4. Leg Extensions (Machine)

• Working sets: 3 sets of 12–15 reps at 100–120 kg

5. Seated Leg Curls (Machine)

• Working sets: 3 sets of 12–15 reps at 90–110 kg (heavier weight, focusing on hamstring development to support his explosive lower body movements).

6. Seated Calf Raises

• Working sets: 4 sets of 15–20 reps at 80–100 kg

Cardio goal is 5 k in 25 mins

Also i’ve been doing abs every day

Basic Crunches

• Reps: 15-20
• Sets: 3

2. Leg Raises

• Reps: 10-12
• Sets: 3


3. Heel Taps

• Reps: 20 (10 each side)
• Sets: 3

4. Seated Knee Tucks

• Reps: 12-15
• Sets: 3

5. Bicycle Crunches

• Reps: 15-20 (per side)
• Sets: 3


6. Pelvic Tilts

• Reps: 10-12
• Sets: 3

Meal 1: Breakfast

• Greek Yogurt (Plain, Low-fat): 1 cup
• Whey Protein Shake: 1 scoop – 25g protein
• Almond Butter: 1 tbsp
• Mixed Berries: 1/2 cup

Meal 2: Lunch

• Lean Pork Chop (Grilled):
• Quinoa (Cooked): 1/2 cup
• Mixed Vegetables (Steamed): 1 cup
• Olive Oil: 1 tbsp

Meal 3: Dinner

• Lean Steak (Sirloin, Grilled): 200g
• Sweet Potato (Baked): 1 medium
• Broccoli (Steamed)

Snack:

• Cottage Cheese (Low-fat): 1 cup – 25g protein, 220 calories
• Almonds: 1 oz

Daily Total:
About
• Calories: 1,945 calories
• Protein: 200 grams

Daily diet

Supplements

chikin feed from hybrid labs
Fish oil
Glucosamine
Magnesium
Liver detox
Multivitamin
Glutamine
Creatine
Eaa/bcaa
Protein
Vitamin d

Trying on a shirt about a month ago, a pump after a workout before surgery, a 2 rep 200 kilo bench press(hopefully get back there or 95% of it) and a leg pic before injuries
@Ohdamn welcome welcome the EVO family is happy to have you here sharing :)

As a note, you look great, strong big legs, you clearly have a powerful muscle base you can build on and really get the gains you had before. As a point, I'd like to suggest you stay in the lower weights as we go and slowly move up so no injuries.

Whats interesting is that I just approved a LOg with a pec tear as well:
@raf89 is doing a log same time as you on this https://www.evolutionary.org/forums/threads/post-op-recovery-pec-major-tear-surgery-log.100971/

Cycle
Since you're coming back to it, you can moderate doses for now IMO
Testosterone 300mgs
equipoise 300mgs/w
primobolan 200mgs/w
you have 800mgs of gear here will be plenty.

Also you should get something like HGH/bpc to help healing.

Training
Good leg workout lets get more training in.
the abs situation, you're doing abs but no core work seems, are you doing planks? if not lets add them in there
cardio situation, you're just doing cardio with step or you're able to use the machines for cardio?

Diet
Does your diet change? should change from time to time, I've rarely seen guys eat same thing daily
either way, we need to add healthy fats to this like fish oil avocados and walnuts, think omega 3
they will help your tendons
Also, BIG part, bone broth, you should add daily bone broth to help your body recover post surgery.

Supps
Good list, but add these
probiotics ED
digestive enzymes ED
psyllium husk 15-20 grams ED to start

pictures
please share pictures of you face blurred, as you go more progress pics
pics of your meals as you go
pics of your training as you go, see the cardio pic perfect
pics of your supps
pics of your gear

thank you and share more :)
 
Thanks for the warm welcome and encouragement! Really appreciate the support from the EVO family. I’ve definitely been working on building back my strength, especially with my legs. I'm going to take your advice and stick to lower weights for now, gradually building up to avoid any setbacks.



**Cycle:**

The cycle plan sounds solid. I’ll stick to those moderate doses of:

- 300mg Testosterone

- 300mg EQ

- 200mg Primobolan

That 800mg total. I recently finished a month of Hgh but I will purchase more asap and as for BPC for added healing, I will add that. 200 mcg daily in the morning to start with for 4-6 week as I want to make sure I’m doing everything I can to support recovery and avoid further injuries.



**Training:**

I’ve been focusing a lot on legs and cardio since coming back, with only one upper body workout so far with machines and a couple of free weight exercises to test the water, many more to come 😃I'll definitely start adding planks into my routine to strengthen the core. Right now, my cardio is treadmill 20-30 mins daily some days while fasted if not treadmill I run outside or do a circuit of treadmill stationary bike and stair steppers





**Diet:**

My diet is the same every day only time it deviates is if I feel like a cheat meal on rare occasions or add a cappuccino some mornings also I drink green tea before bed pretty much every night. I’m going to mix my diet up more about every 2-4 weeks or so. I’ll make sure to add more healthy fats like fish oil, avocados, and walnuts for the omega-3 benefits. I hadn’t considered bone broth, but I’ll start incorporating that daily for tendon and tissue recovery.



**Supplements:**

I’ll add probiotics, digestive enzymes, and psyllium husk to my daily regimen, as you suggested. Anything that helps with digestion and recovery is welcome.



**Pictures:**

I’ll start sharing progress pics, including blurred face shots, meals, training, and gear as I go. Keeping everyone updated on this journey will help keep me motivated.



Thanks again for the guidance and support. Looking forward to pushing through this and getting back to where I was, step by step.



Thanks so much
 
Thanks for the warm welcome and encouragement! Really appreciate the support from the EVO family. I’ve definitely been working on building back my strength, especially with my legs. I'm going to take your advice and stick to lower weights for now, gradually building up to avoid any setbacks.



**Cycle:**

The cycle plan sounds solid. I’ll stick to those moderate doses of:

- 300mg Testosterone

- 300mg EQ

- 200mg Primobolan

That 800mg total. I recently finished a month of Hgh but I will purchase more asap and as for BPC for added healing, I will add that. 200 mcg daily in the morning to start with for 4-6 week as I want to make sure I’m doing everything I can to support recovery and avoid further injuries.



**Training:**

I’ve been focusing a lot on legs and cardio since coming back, with only one upper body workout so far with machines and a couple of free weight exercises to test the water, many more to come 😃I'll definitely start adding planks into my routine to strengthen the core. Right now, my cardio is treadmill 20-30 mins daily some days while fasted if not treadmill I run outside or do a circuit of treadmill stationary bike and stair steppers





**Diet:**

My diet is the same every day only time it deviates is if I feel like a cheat meal on rare occasions or add a cappuccino some mornings also I drink green tea before bed pretty much every night. I’m going to mix my diet up more about every 2-4 weeks or so. I’ll make sure to add more healthy fats like fish oil, avocados, and walnuts for the omega-3 benefits. I hadn’t considered bone broth, but I’ll start incorporating that daily for tendon and tissue recovery.



**Supplements:**

I’ll add probiotics, digestive enzymes, and psyllium husk to my daily regimen, as you suggested. Anything that helps with digestion and recovery is welcome.



**Pictures:**

I’ll start sharing progress pics, including blurred face shots, meals, training, and gear as I go. Keeping everyone updated on this journey will help keep me motivated.



Thanks again for the guidance and support. Looking forward to pushing through this and getting back to where I was, step by step.



Thanks so much
@Ohdamn looking forward to your shares, EVO family waiting :)
 
Updated Cycle plan:

• Testosterone Enanthate: 300 mg/week (sassyspharmaceuticals)
• Equipoise (EQ): 300 mg/week (R&D Pharma)
• Primobolan: 200 mg/week (sassyspharmaceuticals)
• Anavar: 50 mg daily(BBL)

Supplement Stack:

• Psyllium Husk: Purchased and ready to use
• Probiotics: Purchased
• Bone Broth: To be added soon
• Digestive Enzymes: To be added soon


• Superdrol: Holding off until the next cycle
• BBL Order: Received and ready for action 💪

(photos of BBL anavar and superdrol, some supplements, chickin feed from hybrid labs and EQ from R&D Pharma)
 

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Updated Cycle plan:

• Testosterone Enanthate: 300 mg/week (sassyspharmaceuticals)
• Equipoise (EQ): 300 mg/week (R&D Pharma)
• Primobolan: 200 mg/week (sassyspharmaceuticals)
• Anavar: 50 mg daily(BBL)

Supplement Stack:

• Psyllium Husk: Purchased and ready to use
• Probiotics: Purchased
• Bone Broth: To be added soon
• Digestive Enzymes: To be added soon


• Superdrol: Holding off until the next cycle
• BBL Order: Received and ready for action 💪

(photos of BBL anavar and superdrol, some supplements, chickin feed from hybrid labs and EQ from R&D Pharma)
Solid cycle brother keen to see the results 👌
 
Updated Leg Workout with decreased amount of weight to lift

Performed tonight as I didn’t get to it last night


**1. Back Squats**

- **Warm-up:** 2 sets of 10 reps at 60 kg

- **Working sets:** 4 sets of 8 reps at 110 kg


**2. Leg Press**

- **Working sets:** 4 sets of 10 reps at 200 kg


**3. Walking Lunges**

- **Working sets:** 3 sets of 12 reps per leg with 16 kg dumbbells


**4. Leg Extensions (Machine)**

- **Working sets:** 3 sets of 12–15 reps at 40 kg



**Super Set:**



**5. Seated Leg Curls (Machine)**

- **Working sets:** 3 sets of 12 reps at 52 kg



**6. Standing Calf Raises**

- **Working sets:** 3 sets of 15 reps at 80 kg


A quick Leg Stretching Routine


1. Standing Quad Stretch

• Duration: 1 minute (30 seconds per leg)

2. Hamstring Stretch Standing)

• Duration: 1 minute (30 seconds per leg)

4. Calf Stretch (Standing)

• Duration: 1 minute (30 seconds per leg)


Post-Workout Update

I felt amazing during the workout, with insane pumps after taking Anavar pre-workout. Now, I’m warming up with a walk, for a casual jog/run

Leg press pic, also I hate when the leg extension machine is out of order, but anyway I did the other leg extension with free weights 👌💪
 

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Here’s my upper body workout routine and wanted to share it. I'm open to any advice or tips for improvements!

Machine Chest Press (Neutral Grip)
- **Weight**: 5-10% of body weight (around 10-20 kg for me, depending on strength)
- **Sets**: 3
- **Reps**: 12-15 (focusing on form and control)
- **Progression**: Adding 5 kg every 2-3 weeks, if it feels comfortable.

Pec Deck Machine (Chest Fly)
- **Weight**: 5-10 kg
- **Sets**: 3
- **Reps**: 10-12 (using a short, controlled range of motion to protect my pecs)
- **Progression**: Adding 5 kg every 2-3 weeks.

Lateral Raise free weight
- **Weight**: 2.5-5 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 2-3 kg every 2-3 weeks.

Shoulder Press Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 10-12 (keeping movements slow and controlled)
- **Progression**: Adding 5 kg every 3 weeks.

Seated Row Machine
- **Weight**: 15-25 kg
- **Sets**: 3
- **Reps**: 12-15 (really focusing on back activation and squeezing my shoulder blades)
- **Progression**: Adding 5 kg every 2 weeks, if it feels comfortable.

One-Arm Row (Machine Version)
- **Weight**: 10-15 kg per arm
- **Sets**: 3
- **Reps**: 12-15 per arm
- **Progression**: Adding 5 kg per arm every 2-3 weeks.

Lat Pulldown Machine (Wide Grip)
- **Weight**: 25-35 kg
- **Sets**: 3
- **Reps**: 10-12 (focusing on engaging my back instead of chest)
- **Progression**: Adding 5 kg every 2 weeks.

Bicep Curl (Free Weight)
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 3 weeks.

Tricep Pushdown Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 2-3 weeks.

Any feedback is welcome! Let me know if there’s anything I can tweak or improve! Thanks in advance!
 
Updated Leg Workout with decreased amount of weight to lift

Performed tonight as I didn’t get to it last night


**1. Back Squats**

- **Warm-up:** 2 sets of 10 reps at 60 kg

- **Working sets:** 4 sets of 8 reps at 110 kg


**2. Leg Press**

- **Working sets:** 4 sets of 10 reps at 200 kg


**3. Walking Lunges**

- **Working sets:** 3 sets of 12 reps per leg with 16 kg dumbbells


**4. Leg Extensions (Machine)**

- **Working sets:** 3 sets of 12–15 reps at 40 kg



**Super Set:**



**5. Seated Leg Curls (Machine)**

- **Working sets:** 3 sets of 12 reps at 52 kg



**6. Standing Calf Raises**

- **Working sets:** 3 sets of 15 reps at 80 kg


A quick Leg Stretching Routine


1. Standing Quad Stretch

• Duration: 1 minute (30 seconds per leg)

2. Hamstring Stretch Standing)

• Duration: 1 minute (30 seconds per leg)

4. Calf Stretch (Standing)

• Duration: 1 minute (30 seconds per leg)


Post-Workout Update

I felt amazing during the workout, with insane pumps after taking Anavar pre-workout. Now, I’m warming up with a walk, for a casual jog/run

Leg press pic, also I hate when the leg extension machine is out of order, but anyway I did the other leg extension with free weights 👌💪

Picture taken yesterday

Ab workout while watching a movie before bed 😴

1. Crunches
• Sets: 3
• Reps: 12-15

2. Heel Taps
• Sets: 3
• Reps: 12-15 per side

3. Plank
• Sets: 3
• Time: 20-30 seconds

4. Bicycle Crunches
• Sets: 3
• Reps: 12-15 per side

5. Leg Raises
• Sets: 3
• Reps: 10-12

Here’s my upper body workout routine and wanted to share it. I'm open to any advice or tips for improvements!

Machine Chest Press (Neutral Grip)
- **Weight**: 5-10% of body weight (around 10-20 kg for me, depending on strength)
- **Sets**: 3
- **Reps**: 12-15 (focusing on form and control)
- **Progression**: Adding 5 kg every 2-3 weeks, if it feels comfortable.

Pec Deck Machine (Chest Fly)
- **Weight**: 5-10 kg
- **Sets**: 3
- **Reps**: 10-12 (using a short, controlled range of motion to protect my pecs)
- **Progression**: Adding 5 kg every 2-3 weeks.

Lateral Raise free weight
- **Weight**: 2.5-5 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 2-3 kg every 2-3 weeks.

Shoulder Press Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 10-12 (keeping movements slow and controlled)
- **Progression**: Adding 5 kg every 3 weeks.

Seated Row Machine
- **Weight**: 15-25 kg
- **Sets**: 3
- **Reps**: 12-15 (really focusing on back activation and squeezing my shoulder blades)
- **Progression**: Adding 5 kg every 2 weeks, if it feels comfortable.

One-Arm Row (Machine Version)
- **Weight**: 10-15 kg per arm
- **Sets**: 3
- **Reps**: 12-15 per arm
- **Progression**: Adding 5 kg per arm every 2-3 weeks.

Lat Pulldown Machine (Wide Grip)
- **Weight**: 25-35 kg
- **Sets**: 3
- **Reps**: 10-12 (focusing on engaging my back instead of chest)
- **Progression**: Adding 5 kg every 2 weeks.

Bicep Curl (Free Weight)
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 3 weeks.

Tricep Pushdown Machine
- **Weight**: 10-15 kg
- **Sets**: 3
- **Reps**: 12-15
- **Progression**: Adding 5 kg every 2-3 weeks.

Any feedback is welcome! Let me know if there’s anything I can tweak or improve! Thanks in advance!
@Ohdamn want to say something positive, you are amazing, no joke :) really trying hard and making changes. I like your addition of probiotics and psyllium and your look great, side chest is POWERFUL :) awesome look

the volume on training is good but i would not add 5kg every week thats too much IMO dont overtrain
also i checked but how much cardio you pushing in here?
 
@Ohdamn want to say something positive, you are amazing, no joke :) really trying hard and making changes. I like your addition of probiotics and psyllium and your look great, side chest is POWERFUL :) awesome look

the volume on training is good but i would not add 5kg every week thats too much IMO dont overtrain
also i checked but how much cardio you pushing in here?
Thanks for the positive feedback! 😊 I really appreciate it. Noted! I’ll stick to adding at most a kilo or 2 kilos weekly. As for cardio, I do it every day for about 20-30 minutes. Last night, I walked and mostly jogged, with one sprint thrown in, for 50 minutes. I like to mix it up with HIIT on the treadmill, steady-state, stationary bike, and stair stepper. I’m also planning to add skipping into the mix soon!

(Photo of my walk/jog last night)
 

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