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

[Masonic Bodybuilder]

Good update man. Lots of work on the shoulders. Too much for me to do, lol.

 

[Ohdamn]

Just do one press (you can swap them around workout to workout).

Thanks for the tip, I’ll rotate the presses in my routine!

Good job on this training keep it up

Appreciate the support! Training has been going great

make sure you keep your diet on point so far so good

Appreciate it, man! I’ve been sticking to the plan

glad to see you took the time to update your log

Thanks, man! Updating my log keeps me on track.

I love to hear your successes keep it up

Thanks for the encouragement! Always striving for progress.

you won't go wrong with solid work outs

Agreed, consistency with solid workouts is key. Thanks for the input!

I like that you're keeping things simple with your training

Thanks, man! Keeping it simple helps me stay consistent and focused on making progress.

make sure you update us this weekend as well

Will do! I’ll make sure to update this weekend.

anything special for this weekend maybe something special as a meal you can post up some pictures

Nothing too special planned, but I’ll see if I can share some meal pictures. Appreciate the interest!

Good update man. Lots of work on the shoulders. Too much for me to do, lol.

Thanks, man!

 

[Ohdamn]

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:

 

[coolguy77711]

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:

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

 

[RoySimpson]

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.

@Ohdamn this is an awesome log right here!

 

[ballin2504]

Great update

 

[Ohdamn]

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

Haha, yeah, abs after legs can be a killer! The cardio definitely drains what’s left, but I just push through it. Good luck with your posterior chain, brother, hope it goes well for you!

@Ohdamn this is an awesome log right here!

Appreciate that, Means a lot. I’m definitely putting in the work, and it’s great to have support like this.

Great update

Thanks, man! I’m doing my best to keep things consistent and improving.

 

[Ohdamn]

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

 

[Npcclassicphysique champ]

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

@Ohdamn wide back bro i can see results
meals are clean too

 

[Noah Wixx]

Bpc157 is one of my favorite healing peptides i use it offen it definitely works. Helps my knee alot.

 

[Tiger Salman Khan]

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

@Ohdamn Good updates bro meals are nice..........

 

[Ohdamn]

@Ohdamn wide back bro i can see results
meals are clean too

Much appreciated, bro! it’s great to hear the progress is visible.
Keeping my meals clean has given me so much energy

Bpc157 is one of my favorite healing peptides i use it offen it definitely works. Helps my knee alot.

Totally agree! BPC-157 is awesome. It’s been a huge help in my recovery, Glad it’s working for your knee too!

@Ohdamn Good updates bro meals are nice..........

Thanks, bro! Appreciate it.

 

[Npcclassicphysique champ]

Much 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.

positive EVO family vibes bro

 

[Ohdamn]

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

 

[Ratatata]

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

 

[LevButlerov]

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

@Ohdamn thanks for the pic share, the training pumped intense and cardio NICE!
i see you really getting tight from this

 

[stevesmi]

nice work i like the setup

 

[Mobster]

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

Just watch the overall volume.

 

[Ohdamn]

Post injury bench press 100 for 12, u making us look like shit. Great work bro

Thanks, bro! Really appreciate the support. Not sure about that though, you guys are crushing it, I’ve still got a lot of work ahead of me

@Ohdamn thanks for the pic share, the training pumped intense and cardio NICE!
i see you really getting tight from this

Thanks, man! Yeah, the training has been intense. Cardio is definitely kicking in too! Feeling tighter and better every day.

nice work i like the setup

Thanks! Glad you like it!

Just watch the overall volume.

Good call, man. Keeping an eye on the volume for sure. Don’t want to overdo it and risk injury again.

 

[Trenhead3cc]

How far away are you from bloodwork?

I’m going to be running same compounds but different ratios. Be interesting to know what the E2 comes back as with the 300 test , 600 Eq , 600 primo ratio
Was haven’t ran Eq before , so very interested in people who are running it