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Bros you are doing great
nice pictures man I like how you post them up
nice leg workout man you're hitting it hard
gotta do the Dirty Work If You're Gonna improve
very impressive leg training
strong trunks make a strong body
keep up the good work man I'm very impressed
I'm really excited to see you're different training Style
fasted day is awesome and training NICEFasted 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
Nothing worse then waiting for a machine haha.**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
fasted day is awesome and training NICE
lol kangaroos i never seen 1 in real life bro this is awesome thank you @Ohdamn
Nothing worse then waiting for a machine haha.
Good session brother
Loving the log.
I see a lot of guys eating kangaroos on here @OhdamnThanks! 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
@Ohdamn Awesome work right here!**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
fasted AM cardio is perfect @Ohdamn next level is coming** 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!
@Ohdamn Awesome work right here!
Way to keep pushing. Nice job
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