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

very impressive leg training
 
keep up the good work man I'm very impressed
 
Bros you are doing great

Thanks! 😃

nice pictures man I like how you post them up

Appreciate that! I enjoy sharing the journey, keeps me accountable.

nice leg workout man you're hitting it hard

Thanks! Legs are definitely tough, but I’m making sure to give them the attention they deserve.

gotta do the Dirty Work If You're Gonna improve

Absolutely! No shortcuts here.

very impressive leg training

Thank you! 😃

strong trunks make a strong body

Couldn’t agree more!

keep up the good work man I'm very impressed

Thanks, Vadim Fedorov! I’m staying motivated and working hard every day.

I'm really excited to see you're different training Style

Glad to hear that! I like to mix things up to keep it challenging and fun. 💪😃
 
Fasted 60-Minute Walk


I started the day with a fasted 60-minute walk, feeling refreshed. The tightness in my hamstring is still present, so tonight I’ll be doing a modified leg workout that takes it easy on the hamstrings.



Modified Leg Workout Tonight:



Goblet Squats



• Weight: 20-30 kg

• Sets/Reps: 3 sets of 10-12 reps

• I’ll be careful with these, paying attention to how my hamstring feels.



Leg Press



• Weight: 100-120 kg

• Sets/Reps: 3 sets of 8-10 reps

• Focusing on controlled movements to keep the pressure on my quads.



Step-Ups



• Weight: 10-15 kg dumbbells (each hand)

• Sets/Reps: 3 sets of 10-12 reps

• Using a moderate step height to avoid stressing the hamstring.



Glute Bridges



• Weight: 40-60 kg

• Sets/Reps: 3 sets of 12-15 reps

• Emphasizing glute engagement while keeping the hamstrings out of the movement as much as possible.



Seated Leg Extensions



• Weight: 40-50 kg

• Sets/Reps: 3 sets of 12-15 reps

• These will help isolate the quads without involving the hamstrings.



Hip Thrusts



• Weight: 50-80 kg

• Sets/Reps: 3 sets of 10-12 reps

• Keeping it smooth and controlled, focusing on form to avoid hamstring strain.



I’m being cautious with the weights and movements tonight



Weight and Goal Update:

I hopped on the scale yesterday, unfasted and with clothes on, and it read 110 kg. My goal is to be 100 kg around or halfway through December. 💪😃

Photos:
Kangaroos this morning, 3.84 kilometers in 60 minutes and fasting time left 😃
 

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Fasted 60-Minute Walk


I started the day with a fasted 60-minute walk, feeling refreshed. The tightness in my hamstring is still present, so tonight I’ll be doing a modified leg workout that takes it easy on the hamstrings.



Modified Leg Workout Tonight:



Goblet Squats



• Weight: 20-30 kg

• Sets/Reps: 3 sets of 10-12 reps

• I’ll be careful with these, paying attention to how my hamstring feels.



Leg Press



• Weight: 100-120 kg

• Sets/Reps: 3 sets of 8-10 reps

• Focusing on controlled movements to keep the pressure on my quads.



Step-Ups



• Weight: 10-15 kg dumbbells (each hand)

• Sets/Reps: 3 sets of 10-12 reps

• Using a moderate step height to avoid stressing the hamstring.



Glute Bridges



• Weight: 40-60 kg

• Sets/Reps: 3 sets of 12-15 reps

• Emphasizing glute engagement while keeping the hamstrings out of the movement as much as possible.



Seated Leg Extensions



• Weight: 40-50 kg

• Sets/Reps: 3 sets of 12-15 reps

• These will help isolate the quads without involving the hamstrings.



Hip Thrusts



• Weight: 50-80 kg

• Sets/Reps: 3 sets of 10-12 reps

• Keeping it smooth and controlled, focusing on form to avoid hamstring strain.



I’m being cautious with the weights and movements tonight



Weight and Goal Update:

I hopped on the scale yesterday, unfasted and with clothes on, and it read 110 kg. My goal is to be 100 kg around or halfway through December. 💪😃

Photos:
Kangaroos this morning, 3.84 kilometers in 60 minutes and fasting time left 😃
fasted day is awesome and training NICE :)
lol kangaroos i never seen 1 in real life bro this is awesome thank you @Ohdamn
 
**Leg Workout update**



Today’s leg workout went great! I stuck to the plan, making sure to ease off the pressure on my hamstrings, which are feeling incredible.

The only minor inconvenience was having to wait for the leg extension machine, but I made good use of the time by throwing in seated calf raises 😃.

Photos:
Around 107 kg machine leg press, 36 kilo goblet squat, 10 kg dumbbells step up, 36 kilo glute bridges, 20 kg each leg leg extension, 50 kilo hip thrusts, seated calf raises
 

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**Leg Workout update**



Today’s leg workout went great! I stuck to the plan, making sure to ease off the pressure on my hamstrings, which are feeling incredible.

The only minor inconvenience was having to wait for the leg extension machine, but I made good use of the time by throwing in seated calf raises 😃.

Photos:
Around 107 kg machine leg press, 36 kilo goblet squat, 10 kg dumbbells step up, 36 kilo glute bridges, 20 kg each leg leg extension, 50 kilo hip thrusts, seated calf raises
Nothing worse then waiting for a machine haha.
Good session brother 💪
Loving the log.
 
fasted day is awesome and training NICE :)
lol kangaroos i never seen 1 in real life bro this is awesome thank you @Ohdamn

Thanks! Fasted training does feel great! Gives that extra focus. I thought a few people would like the kangaroos 😃You’re welcome, bro!

Nothing worse then waiting for a machine haha.
Good session brother 💪
Loving the log.

Man, waiting for machines is the worst! But it builds patience, I guess 😂Glad you’re enjoying the log, brother. I’m loving yours as well! Let’s keep smashing our goals 💪
 
Thanks! Fasted training does feel great! Gives that extra focus. I thought a few people would like the kangaroos 😃You’re welcome, bro!



Man, waiting for machines is the worst! But it builds patience, I guess 😂Glad you’re enjoying the log, brother. I’m loving yours as well! Let’s keep smashing our goals 💪
I see a lot of guys eating kangaroos on here :) @Ohdamn
 
** Fasted Morning Push Workout & Evening Cardio**





### **Morning Push Workout (Fasted)**





I hit a fasted push workout before work today.



Push Workout (45-60 mins)



1. Bench Press

• Warm-up sets, then: 4 sets of 8 reps @ 60 kg

2. Overhead Press

• Warm-up sets, then: 4 sets of 8 reps @ 30 kg

3. Dumbbell Fly

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

4. Lateral Raise

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

5. Full Dip

Improved on Weight assisted dips

10 reps weight assisted 80 kilo

10 reps 60 kilo

60 kilos felt good



6. Straight Bar Tricep Pushdown

• Warm-up sets, then: 3 sets of 12 reps @ 45 kg



### **Evening Cardio**



Did a solid cardio session in the evening to round out the day.



### Warm-Up (10-12 minutes)

1. **Jump Rope**: 3 minutes, alternating between basic jump, high knees, and side-to-side footwork.

2. **Shadowboxing**: 3 minutes, focus on clean technique, footwork, and speed.

3. **Dynamic Stretches**: Hip circles, arm swings, and torso twists.

4. **Footwork Drills**: 3 minutes of moving in all directions, focusing on quick, light movements.





1. **Heavy Bag Work** 4 rounds 3 minutes 30 second -1 minute rest



**Cardio:**

- **10-Minute Incline Walk:**



1. Minutes 0-2 (Warm-Up):

• Speed: 5 km/h

• Incline: 3%

2. Minutes 2-6 (Main Incline Walk):

• Speed: 5 km/h

• Incline: 8

• Keep a steady pace and focus on engaging your glutes and quads rather than your hamstrings.

3. Minutes 6-8 (Challenging Phase):

• Speed: 5 km/h

• Incline: 10

• Push the incline higher for this short duration to get your heart rate up and really work your legs.

4. Minutes 8-10 (Cool Down):

• Speed: 5 km/h

• Incline: 3

• Gradually reduce the incline and speed to let your heart rate come down.


- **Rowing:**

2,200 meters in 10 minutes, keeping the intensity steady. Felt great after!
 

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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 💪😃
@Ohdamn Awesome work right here!
 
** Fasted Morning Push Workout & Evening Cardio**





### **Morning Push Workout (Fasted)**





I hit a fasted push workout before work today.



Push Workout (45-60 mins)



1. Bench Press

• Warm-up sets, then: 4 sets of 8 reps @ 60 kg

2. Overhead Press

• Warm-up sets, then: 4 sets of 8 reps @ 30 kg

3. Dumbbell Fly

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

4. Lateral Raise

• Warm-up sets, then: 3 sets of 12 reps @ 12.5 kg

5. Full Dip

Improved on Weight assisted dips

10 reps weight assisted 80 kilo

10 reps 60 kilo

60 kilos felt good



6. Straight Bar Tricep Pushdown

• Warm-up sets, then: 3 sets of 12 reps @ 45 kg



### **Evening Cardio**



Did a solid cardio session in the evening to round out the day.



### Warm-Up (10-12 minutes)

1. **Jump Rope**: 3 minutes, alternating between basic jump, high knees, and side-to-side footwork.

2. **Shadowboxing**: 3 minutes, focus on clean technique, footwork, and speed.

3. **Dynamic Stretches**: Hip circles, arm swings, and torso twists.

4. **Footwork Drills**: 3 minutes of moving in all directions, focusing on quick, light movements.





1. **Heavy Bag Work** 4 rounds 3 minutes 30 second -1 minute rest



**Cardio:**

- **10-Minute Incline Walk:**



1. Minutes 0-2 (Warm-Up):

• Speed: 5 km/h

• Incline: 3%

2. Minutes 2-6 (Main Incline Walk):

• Speed: 5 km/h

• Incline: 8

• Keep a steady pace and focus on engaging your glutes and quads rather than your hamstrings.

3. Minutes 6-8 (Challenging Phase):

• Speed: 5 km/h

• Incline: 10

• Push the incline higher for this short duration to get your heart rate up and really work your legs.

4. Minutes 8-10 (Cool Down):

• Speed: 5 km/h

• Incline: 3

• Gradually reduce the incline and speed to let your heart rate come down.


- **Rowing:**

2,200 meters in 10 minutes, keeping the intensity steady. Felt great after!
fasted AM cardio is perfect :) @Ohdamn next level is coming

i would stay this level as you're doing well
 
You are pushing it nicely keep up the good work
 
@Ohdamn Awesome work right here!

Thanks so much!

Way to keep pushing. Nice job

Thanks! Just progressing one step at a time!

fasted AM cardio is perfect :) @Ohdamn next level is coming

i would stay this level as you're doing well

Fasted AM training is definitely working wonders! Thanks for the encouragement.

I’ll keep things steady and focus on improving at this level 💪😃

You are pushing it nicely keep up the good work

Appreciate the kind words! Gonna keep pushing and stay on track.
 
Workout - Pull Day & Swimming Cardio

Pull Workout Overview (50-65 mins):

1. Deadlift
• Warmup sets
• 4 sets of 6 reps at 100 kg
2. Lat Pulldown
• Warmup sets
• 4 sets of 8 reps at 59 kg
3. Bent Over Row
• Warmup sets
• 4 sets of 8 reps at 60-50 kg
4. Dumbbell Bicep Curl
• Warmup sets
• 3 sets of 10 reps at 15 kg
5. Cable Face Pull
• Warmup sets
• 3 sets of 12 reps at 66 kg
6. Hammer Curl
• Warmup sets
• 3 sets of 12 reps at 15 kg

Swimming Cardio Routine:


Warm-Up (10 minutes):


1. 200m Freestyle (easy pace)

2. 100m Backstroke (easy pace)

3. 100m Kick (with kickboard) (steady kicks)

4. 100m Pull (with pull buoy) (focus on arm technique)

5. 100m Choice Stroke (easy pace)



Main Swim Session:

1. 10 x 50m Freestyle (fast pace, 10-15 second rest between sets)
2. 4 x 100m Freestyle (steady pace)
3. 2 x 200m Freestyle (endurance, steady pace)



Cool-Down (5-10 minutes):

1. 200m Easy Freestyle (relaxed pace)
2. 100m Backstroke or Breaststroke (relaxed pace)
3. Stretching (focus on shoulders, arms, and legs)

Great pull workout followed by an effective swimming cardio session to complement strength with endurance!

Photos 😃
 

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