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@Ohdamn i see the top abs coming in, you leaning out FAST WOW
fasted is key to eat up the skin as you do cardio too if you can do fasted cardio
btw your leg day DAMN nice volume bro
you are doing an amazing job man I can see those apps popping
Proper posing sessions are HARD!
nice updates for other keep it up
thanks so much for these pictures
keep up the good work on these lifts
you're doing a fantastic job updating this log
very inspirational updates are doing great
this is why you're improving you're keeping things going in the right direction
steady Improvement wins the race
love the picture updates it shows how dedicated you are
@Ohdamn right foot a bit out? no pain on right?How’s my form looking in the hole? Working on my squat depth and making sure everything is on point. Appreciate any feedback or tips to improve
Thanks! I can see that in the pic now. No pain at all, but I had sciatica for years, and over time, I developed the habit of putting more weight on one leg. I ended up having emergency surgery last year (laminectomy and discectomy), and the doctors told me if they hadn’t operated, I could’ve been at risk of paraplegia.@Ohdamn right foot a bit out? no pain on right?
no pain is good @Ohdamn want to see you up the level of pushing and harden up the cardioThanks! I can see that in the pic now. No pain at all, but I had sciatica for years, and over time, I developed the habit of putting more weight on one leg. I ended up having emergency surgery last year (laminectomy and discectomy), and the doctors told me if they hadn’t operated, I could’ve been at risk of paraplegia.
During the lift, though, I felt great—no pain, and I was pausing at the bottom of most reps before exploding to the top. I actually think I could’ve added more weight. But yeah, I definitely see that foot! I’ll work on fixing the placement for sure. Thanks!!
@Ohdamn Part of the process abs looking good bro!No idea how long I was posing for!
An ab shot this morning while fasted. The loose skin is part of the journey
Leg Day
Today’s workout is legs. Here’s the plan:
Legs:
• Back Squats:
• Warm-up: 2 sets of 8-10 reps at 80-100 kg
• Working sets: 4 sets of 6-8 reps at 150-160 kg
• Leg Press:
• Warm-up: 1 set of 12 reps at 150-200 kg
• Working sets: 4 sets of 8-12 reps at 300-400 kg
• Leg Curls:
• Warm-up: 1 set of 10 reps at 50-60 kg
• Working sets: 3 sets of 10-12 reps at 90 kg
• Leg Extensions:
• Warm-up: 1 set of 10 reps at 50 kg
• Working sets: 3 sets of 10-12 reps at 100 kg
• Calf Raises:
• Warm-up: 1 set of 15 reps at 50 kg
• Working sets: 4 sets of 15-20 reps at 100 kg
Finishing up with an hour walk tonight.
no pain is good @Ohdamn want to see you up the level of pushing and harden up the cardio
I need to get back into the pool.
@Ohdamn Part of the process abs looking good bro!
strong routine @Ohdamn you did itWeekly Strength Test and Routine Breakdown
This week, I’ll be focusing on strength testing within the 5-rep range. My goal is to improve the efficiency of my training by working within 60%-70% of my one-rep max. Testing this range will help me better understand where I stand in terms of strength and ensure my working sets are tailored for progress.
Shout out to @Core Pharma Since starting Core Pharma HGH, BPC-157, and TB-500, my torn pec has recovered substantially . In just a week, I’m back to free weight exercises, even freestyle swimming The best part? Knee push-ups are smooth with no discomfort . I’ll be doing full push-ups in no time!
This week will be awesome!
Here’s what my weightlifting routine looks like for this week:
Push Day (Chest, Shoulders, Triceps)
• Bench Press - 4 sets of 6-8 reps
• Overhead Shoulder Press - 4 sets of 6-8 reps
• Dumbbell Chest Flyes - 3 sets of 8-12 reps
• Lateral Raises - 3 sets of 10-12 reps
• Weight assisted Tricep Dips - 3 sets of 8-10 reps
• Cable Tricep Pushdowns - 3 sets of 10-12 reps
Pull Day (Back, Biceps)
• Deadlifts - 4 sets of 4-6 reps
• Lat Pulldown - 4 sets of 6-8 reps
• Bent Over Rows - 4 sets of 6-8 reps
• Barbell or Dumbbell Curls - 3 sets of 8-10 reps
• Face Pulls - 3 sets of 10-12 reps
• Hammer Curls - 3 sets of 10-12 reps
Leg Day (Quads, Hamstrings, Calves)
• Squats - 4 sets of 6-8 reps
• Leg Press - 4 sets of 8-10 reps
• Romanian Deadlifts - 4 sets of 6-8 reps
• Leg Curls - 3 sets of 8-12 reps
• Calf Raises - 4 sets of 10-12 reps
3 days on 1 day off followed by 3 days on and one day off plus cardio everyday and abs eod