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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

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

Workout update

Amount of weight lifted:

Flat Bench Press:

• 5 reps of 80 kg (felt great)
• 8 reps of 50 kg
• 10 reps of 50-60 kg

Overhead Shoulder Press:

• 5 reps of 40 kg
• 8 reps of 30 kg

Dumbbell Fly:

• 5 reps of 20 kg
• 12 reps of 12.5 kg

Lateral Raises:

• 3 sets, 12 reps with 20 kg

Weight-Assisted Dips:

• 1 set, assisted weight 100 kg, 10 reps
• 1 set, assisted weight 80 kg, 10 reps
• 1 set, assisted weight 60 kg, 10 reps

Cable Straight Bar Tricep Pushdown:

• 5 reps of 61 kg
• 12 reps of 41 kg

Cardio:

Stationary Bike:

• Warm-Up (5 Minutes):
• Resistance: 2-3
• RPM: 70-80
• Sprint Intervals (20 Seconds High / 40 Seconds Low) – 10 Minutes:
• High Intensity (20 seconds): Resistance 6-7, RPM 90-100+
• Low Intensity (40 seconds): Resistance 3-4, RPM 60-70
• Endurance Ride (5 Minutes):
• Resistance: 5-6
• RPM: 80-90

Incline Treadmill Walk (10 Minutes):

1. Minutes 0-2:
• Incline: 3%
• Speed: (4-5.5 km/h)
2. Minutes 2-4:
• Incline: 6%
• Speed: (4.8-5.5 km/h)
3. Minutes 4-6:
• Incline: 9%
• Speed: (4.8-5.5 km/h)
4. Minutes 6-8:
• Incline: 12%
• Speed: (4.8-5.5 km/h)
5. Minutes 8-10:
• Incline: 3%
• Speed: (4-4.8 km/h)

A few photos 😃
Bench press, cable straight bar tricep push down, stationary bike, workout app (the dips were weight assisted) and treadmill 😃💪
 

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Before a morning fasted run 🏃

Different bicep pose this morning, fasted. Haven’t had a chance to hop on the scale yet, but I’m definitely feeling bigger and leaner. Starting to notice veins in places I’ve never seen before 💪😃. The hard work is paying off! #FastedWorkout #FeelingStronger #Progress #LeanerAndMeaner
 

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Last edited:
Before a morning fasted run 🏃

Different bicep pose this morning, fasted. Haven’t had a chance to hop on the scale yet, but I’m definitely feeling bigger and leaner. Starting to notice veins in places I’ve never seen before 💪😃. The hard work is paying off! #FastedWorkout #FeelingStronger #Progress #LeanerAndMeaner
feeling good and LOOKING Great super thick arms bro @Ohdamn you're def getting much leaner and bigger :)
 
**Pull Workout:**

**Deadlift:**
- 5 reps at 150 kg
- 6 reps at 100 kg

**Lat Pulldown:**
- 5 reps at 80 kg
- 8 reps at 60 kg

**Bent Over Barbell Row:**
- 5 reps at 80 kg
- 8 reps at 55 kg

**Dumbbell Bicep Curl:**
- 5 reps at 20 kg
- 10 reps at 15 kg

**Face Pull:**
- 5 reps at 100 kg
- 12 reps at 66 kg

**Hammer Curls:**
- 5 reps at 20 kg
- 12 reps at 15 kg

**Fasted Cardio:**
- 3 km in 25 minutes (10-minute run, 15-minute walk)

I noticed some tightness in my hamstring, so I'll see how it feels tomorrow. If it's still sore, I'll adjust my workout plan to avoid aggravating it further.

Some photos 💪😃
 

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**Pull Workout:**

**Deadlift:**
- 5 reps at 150 kg
- 6 reps at 100 kg

**Lat Pulldown:**
- 5 reps at 80 kg
- 8 reps at 60 kg

**Bent Over Barbell Row:**
- 5 reps at 80 kg
- 8 reps at 55 kg

**Dumbbell Bicep Curl:**
- 5 reps at 20 kg
- 10 reps at 15 kg

**Face Pull:**
- 5 reps at 100 kg
- 12 reps at 66 kg

**Hammer Curls:**
- 5 reps at 20 kg
- 12 reps at 15 kg

**Fasted Cardio:**
- 3 km in 25 minutes (10-minute run, 15-minute walk)

I noticed some tightness in my hamstring, so I'll see how it feels tomorrow. If it's still sore, I'll adjust my workout plan to avoid aggravating it further.

Some photos 💪😃
thats hardcore you pushing the cardio and good back day @Ohdamn just careful with injuries :)
PUSH PUSH non stop
 
Great job on the pulling split
 
thats hardcore you pushing the cardio and good back day @Ohdamn just careful with injuries :)
PUSH PUSH non stop

Thanks, man! Trying to keep the balance with cardio and weights. Definitely keeping an eye on potential injuries.
No stopping now!

Great job on the pulling split

Appreciate it! Definitely my favorite muscles to workout 💪😃

Killing it so far brother happy seeing you being successful 🙌 💪

Thanks, brother! Just taking it day by day and staying consistent. Means a lot. 😃
 
** cardio day plan:**
I’ll be skipping the leg workout tonight since my hamstring still feels tight. Instead, I’ll focus on getting a good cardio session in, with some boxing drills and core work to stay active without putting pressure on my legs. Here’s the plan:


### Warm-up (15 minutes)

1. **Jump Rope** – 3 minutes
I’ll start with jump rope to get my heart rate up, aiming to work on my footwork and get my legs moving lightly.

2. **Shadowboxing** – 2 rounds of 3 minutes
For this part, I’ll focus on light, fast punches and smooth foot movement. I’ll stick to basic combos like jab-cross and move side to side to engage my core while keeping things easy on my legs.

3. **Dynamic Stretches** – 5 minutes
I’ll go through a series of dynamic stretches including leg swings, arm circles, and hip rotations to make sure my body is loose and ready for the workout without putting stress on my hamstring.

---

### Boxing Workout

#### **Heavy Bag Work** (5 rounds, 3 minutes each with 1 minute rest between rounds)

- **Round 1:** I’ll begin with jabs and focus on light footwork, moving around the bag without putting too much pressure on my leg.
- **Round 2:** I’ll mix in simple combinations like jab-cross and jab-hook, keeping my upper body active while staying light on my feet.
- **Round 3:** This will be about power punches, especially hooks and uppercuts, but I’ll make sure to use my core and upper body strength rather than leg drive.
- **Round 4:** I’ll focus on body shots and close-range hooks, keeping the motion controlled and deliberate to avoid overextending.
- **Round 5:** A freestyle round where I’ll mix speed and power, focusing on maintaining form while letting everything flow together.

#### **Double-End Bag** (3 rounds, 2 minutes each)
- The plan is to focus on hand speed and timing, alternating between light taps and fast punches to sharpen my rhythm and coordination.

---

### Strength and Conditioning

#### **Plyometrics:**
1. **Medicine Ball Slams** – 3 sets of 12 reps


2. **Jump Squats** – 3 sets of 15 reps


3. **Push-ups** – 3 sets of 10 reps


---

### Core Work

1. **Russian Twists** (with a medicine ball) – 3 sets of 20 reps per side


2. **Plank** – 3 sets of 1 minute


3. **reverse crunches** – 3 sets of 15 reps


---

### Shadowboxing Finisher (2 minutes at a high pace)
- I’ll finish off the session with two minutes of high-paced shadowboxing, focusing on speed and accuracy while keeping my footwork light to avoid straining my hamstring.

---

### Cool-down (10 minutes)
- I’ll end with static stretches, focusing on my hamstrings, calves, hips, and shoulders to relax and lengthen the muscles. This should help with hamstring recovery over the next few days.
 
**Pull Workout:**

**Deadlift:**
- 5 reps at 150 kg
- 6 reps at 100 kg

**Lat Pulldown:**
- 5 reps at 80 kg
- 8 reps at 60 kg

**Bent Over Barbell Row:**
- 5 reps at 80 kg
- 8 reps at 55 kg

**Dumbbell Bicep Curl:**
- 5 reps at 20 kg
- 10 reps at 15 kg

**Face Pull:**
- 5 reps at 100 kg
- 12 reps at 66 kg

**Hammer Curls:**
- 5 reps at 20 kg
- 12 reps at 15 kg

**Fasted Cardio:**
- 3 km in 25 minutes (10-minute run, 15-minute walk)

I noticed some tightness in my hamstring, so I'll see how it feels tomorrow. If it's still sore, I'll adjust my workout plan to avoid aggravating it further.

Some photos 💪😃
Keep it warm and very lightly stretched
 
Workout Update



Today’s workout was amazing! I had so much energy, honestly, since starting @Core Pharma BPC 157 and TB500, I’ve been pleasantly surprised every day by how I feel. During the session, i was pushing hard, but found myself having to remind myself that i had just had surgery and to stay mindful about that.



I’m starting to feel my strength returning, not just in the gym, but in my everyday activities as well. There are still a few imbalances here and there, but I’m confident they’ll even out in time. 💪



Photos from today’s gym session below:
Jump rope, floor-to-ceiling ball, medicine ball slams, medicine ball for Russian twist and towel/mat for planks and reverse crunches
 

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nice leg workout man you're hitting it hard
 
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