Good update man. Lots of work on the shoulders. Too much for me to do, lol.
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Just do one press (you can swap them around workout to workout).
Good job on this training keep it up
make sure you keep your diet on point so far so good
glad to see you took the time to update your log
I love to hear your successes keep it up
you won't go wrong with solid work outs
I like that you're keeping things simple with your training
make sure you update us this weekend as well
anything special for this weekend maybe something special as a meal you can post up some pictures
Good update man. Lots of work on the shoulders. Too much for me to do, lol.
Fuck abs after legs your crazy haha and then cardio killing brother I wish I had that much energy left afterwards.Leg Day and Cardio:
Leg Workout:
1. High Bar Squat:
• Warm-up sets
• 4 sets of 12 reps at 130 kg
2. Leg Press:
• Warm-up sets
• 4 sets of 12 reps at 240 kg
3. Dumbbell Lunges:
• 3 sets of 15 reps with 16 kg dumbbells
4. Quad Extension:
• 3 sets of 15 reps at 45 kg each leg
5. Hamstring Curl:
• 4 sets of 15 reps at 66 kg
6. Weighted Standing Calf Raise:
• 3 sets of 20 reps at 86 kg
Cardio:
1. Stationary Bike: 7 minutes
• Warm-up for 1 minute: Resistance level 3, 60-70 RPM
• Moderate pace for 2 minutes: Resistance level 7, 70-80 RPM
• High-Intensity Sprint Intervals for 4 minutes:
• 20 seconds sprint (Resistance level 10, 90+ RPM)
• 40 seconds recovery (Resistance level 4, 50-60 RPM)
2. Treadmill: 7 minutes
• Warm-up for 1 minute: Speed 5 km/h, Incline 1%
• Incline Walk/Run for 2 minutes: Speed 8 km/h, Incline 5%
• Incline Sprint Intervals for 4 minutes:
• 20 seconds sprint (Speed 9 km/h, Incline 5%)
• 40 seconds recovery (Speed 6 km/h, Incline 1%)
3. Rowing Machine: 7 minutes
• Warm-up for 1 minute: Resistance level 10 20-22 SPM
• Steady row for 2 minutes: Resistance level 10 22-26 SPM
• High-Intensity Intervals for 4 minutes:
• 20 seconds sprint (Resistance level 10 (30+ SPM)
• 40 seconds recovery (18-20 SPM)
4. Elliptical: 7 minutes
• Warm-up for 1 minute: Resistance level 3, 50-60 RPM
• Moderate resistance for 2 minutes: Resistance level 5-6, 60-70 RPM
• High-Intensity Intervals for 4 minutes:
• 20 seconds fast pace (Resistance level 9, 80+ RPM)
• 40 seconds recovery (Resistance level 3, 50-60 RPM)
Abs and core tonight
1. Plank
• Sets: 3
• Duration: 60 seconds
2. Bicycle Crunches
• Sets: 3
• Reps: 20-25 per side
3. Leg Raises
• Sets: 3
• Reps: 15-20
4. Mountain Climbers
• Sets: 3
• Reps: 30-40 (15-20 per leg)
5. Flutter Kicks
• Sets: 3
• Duration: 30-45 seconds
6. Side Plank
• Sets: 3 per side
• Duration: 45-60 seconds
7. Heel Touches
• Sets: 3
• Reps: 20-25
8. V-Ups
• Sets: 3
• Reps: 15-20
Some Photos:
@Ohdamn this is an awesome log right here!Shoulder Workout
1. Overhead Press
• Warm-up sets, then:
• 4 sets of 12 reps @ 30 kg
2. Dumbbell Shoulder Press
• 4 sets of 12 reps @ 12.5-15 kg
3. Lateral Raise
• 4 sets of 15 reps @ 10-12.5 kg
4. Machine Rear Lateral Raise
• 3 sets of 15 reps @ 52.5 kg
5. Barbell Front Raise
• 3 sets of 15 reps @ 15-20 kg
6. Dumbbell Shrugs
• 3 sets of 15 reps @ 32.5 kg
10-Minute Stationary Bike
Warm-Up (2 Minutes)
• 1 minute: Low-resistance cycling (level 1-2) at a moderate pace (60-70 RPM).
• 1 minute: Continue cycling at the same pace to fully warm up.
Main Workout (8 Minutes)
Alternate between different intensity levels every minute.
1st Block: Strength and Sprint Intervals (4 Minutes)
• Minute 1: High resistance (level 8-10), moderate pace (50-60 RPM).
• Minute 2: Low resistance (level 2-4), sprint at high speed (80-90+ RPM).
• Minute 3: Repeat Minute 1.
• Minute 4: Repeat Minute 2.
2nd Block: Moderate Pace and Sprint (4 Minutes)
• Minute 1 & 2: Moderate resistance (level 6-7), steady pace (60-70 RPM).
• Minute 3: Sprint with low resistance (level 2-4), fast pace (80-90+ RPM).
• Minute 4: Low resistance (level 1-2), moderate pace (50-60 RPM).
10-Minute Elliptical Workout
Warm-Up (1 Minute)
• Resistance Level: 2-3
• Moderate pace (RPM: 60-70), focusing on warming up the muscles.
Main Workout (8 Minutes)
Alternate between high resistance strength intervals and low resistance speed intervals.
• Minutes 1-2: Strength Interval
• Resistance Level: 10-12
• Slow, powerful strides (RPM: 40-50), engaging glutes, quads, and hamstrings.
• Minutes 3-4: Speed Interval
• Resistance Level: 4-5
• Fast strides (RPM: 70-80+), focusing on quick, light movements.
• Minutes 5-6: Strength Interval
• Resistance Level: 12-14
• Slow, controlled strides (RPM: 40-50), engaging both legs and upper body.
• Minutes 7-8: Speed Interval
• Resistance Level: 4-5
• Fast strides (RPM: 80+), focusing on maintaining speed with good form.
Cool Down (1 Minute)
• Resistance Level: 1-2
• Slow, easy strides (RPM: 50-60) to bring your heart rate down gradually.
Fuck abs after legs your crazy haha and then cardio killing brother I wish I had that much energy left afterwards.
Got postiour chain today so we shall see how I go
@Ohdamn this is an awesome log right here!
Great update
@Ohdamn wide back broa 60-minute walk/jog/run session tonight
Back progress is coming along well
a recent photo and a couple of meal pics from today
Greek Yogurt Parfait
Ingredients:
• 1 cup Greek yogurt (plain, non-fat)
• 1 scoop protein powder
• ½ cup blueberries
• 1 tbsp honey
• Mixed nuts, sunflower seeds and chia seeds a bit of rolled oats
Protein-Packed Oatmeal
Ingredients:
• 1 cup rolled oats
• 1 scoop whey protein (vanilla or chocolate)
• 1 tbsp peanut butter
• ½ cup almond milk
• ½ banana, sliced
• 1 tsp chia seeds
@Ohdamn Good updates bro meals are nice..........a 60-minute walk/jog/run session tonight
Back progress is coming along well
a recent photo and a couple of meal pics from today
Greek Yogurt Parfait
Ingredients:
• 1 cup Greek yogurt (plain, non-fat)
• 1 scoop protein powder
• ½ cup blueberries
• 1 tbsp honey
• Mixed nuts, sunflower seeds and chia seeds a bit of rolled oats
Protein-Packed Oatmeal
Ingredients:
• 1 cup rolled oats
• 1 scoop whey protein (vanilla or chocolate)
• 1 tbsp peanut butter
• ½ cup almond milk
• ½ banana, sliced
• 1 tsp chia seeds
Bpc157 is one of my favorite healing peptides i use it offen it definitely works. Helps my knee alot.
@Ohdamn Good updates bro meals are nice..........
positive EVO family vibes broMuch appreciated, bro!it’s great to hear the progress is visible.
Keeping my meals clean has given me so much energy
Totally agree! BPC-157 is awesome. It’s been a huge help in my recovery, Glad it’s working for your knee too!
Thanks, bro! Appreciate it.
Post injury bench press 100 for 12, u making us look like shit. Great work broSunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos![]()
@Ohdamn thanks for the pic share, the training pumped intenseSunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos![]()
Just watch the overall volume.Sunday - Full Rest Day
• No Weights or Cardio
Sunday was a full rest day to recover both physically and mentally. No weightlifting or cardio was done.
Monday(today)
Fasted Workout: Chest and Triceps
This morning I completed a fasted workout targeting the chest and triceps and cardio. Here’s the breakdown of the exercises:
1. Bench Press
• Warm-up sets
• 4 sets x 12 reps @ 100 kg
2. Incline Dumbbell Press
• 3 sets x 12 reps @ 30, 35 kg
3. Body weight Dips
• 3 sets x 12 reps
4. Dumbbell Fly
• 3 sets x 15 reps @ 20 kg
5. Skull Crushers
• 3 sets x 12 reps @ 20 kg
6. Cable Tricep Pushdown
• 3 sets x 15 reps @ 72 kg
7. Tricep Kickback
• 3 sets x 15 reps @ 10 kg
Cardio
• 20-minute session:
• Treadmill
• Stationary bike
Some photos![]()
Post injury bench press 100 for 12, u making us look like shit. Great work bro![]()
@Ohdamn thanks for the pic share, the training pumped intenseand cardio NICE!
i see you really getting tight from this
nice work i like the setup
Just watch the overall volume.
This page contains mature content. By continuing, you confirm you are over 18 and agree to our Medical Disclaimer and User Agreement.