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the before bed meal, you gotta have it or we can do that earlier bro?253 push ups in 11 minutes
Then
Cardio tonight 10 ks in 72 minutes
Super setted hanging leg raises until failure, weighted ab crunch machine 20 kilos until failure and decline sit ups until failure
A few stretches
Hamstring stretch
Hip flexor stretch
Seated forward fold
Held for 30 seconds
Was too exhausted for anything elsegoing to sleep good tonight
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meal before bed
Cottage cheese peanut butter banana and oats/protein shake
Photos: treadmill, meal before bed and push ups
Solid training with walking lunges as a closer, seems you did it all, pull ups lunges and more, Perfect growth training.Deload full body workout
Flat barbell Bench press
3 sets 120 kilos 20 reps
Squats
1 set 20 reps 2 sets 15 reps 150 kilos
Pull ups
3x10
Bent over dumbbell rows
3 sets 40 kilos 30-20 reps
Overhead press dumbbells
1 sets 20 kilos 40 reps 2 sets 27.5 kilos 30 reps
Side lateral raises
20 reps 20 kilos 1 set
Dumbbell curls
2 sets 20 kilos 20 reps
Tricep rope pushdowns
2 sets 70 kilos 30 reps
Walking lunges
20 reps each leg
Abs and cardio later
Photos: bench press and squats
you're looking AMAZING bromuch leaner in the pic and stronger looking
like i can tell you're actually training and dieting
thanks for this update man. looking big!
Looking good - lets see the rest
Definitely, enjoy the time with your family.
You'll never regret those memories.
Very nice job hitting those biceps. You got some really good, different movements going.
Big Time weight on the leg press
505 kg is incredible.
Very nice job on the planks and the weighted ab crunch machine, looks really good. Keep up the good work.
nothing wrong with a nice deload week.
Even those are challenging workouts.
30 pull-ups is amazing. That's some good strengths for sure. I like those a lot.
Maybe try some weighted Pull-Ups.
That will really force your back and your biceps to improve.
Nice job on the physique update. 110 kg. You're looking huge. Keep it up.
Great update on this one.
Perfect day for recovery and hitting the cardio.
Bro, don't forget to get some pictures up. We want to see the red meat.
Good job, hitting some stretching and yoga.
Very important to increase mobility and flexibility.
the before bed meal, you gotta have it or we can do that earlier bro?
like lets say 2 hours before bed so you're fasted going in, much leaner long term
training you legit of course with this level
try to share some weights and reps if you can
Chest looking solid man
Solid training with walking lunges as a closer, seems you did it all, pull ups lunges and more, Perfect growth training.![]()
@Ohdamn lat pull downs Ive seen you do them before, can you start upping it to 10reps? seems you strong broI had two days of over the weekend
First day back after deload week
Chest day
flat barbell bench press
2x5 170 kilo
3x10 140 kilo
Incline dumbbell bench press
4x10 50 kilos
Weighted dips
4x10 50 kilos
Pec flye machine
3x10 reps 120 kilos
Push ups
Until failure
Followed by Back day
Deadlifts
Warm up to 1 rep of 250 kilos then back down to 200 kilos for 3 sets of 6-8 reps
Bent over barbell row
160 kilos 3 sets 6 reps
Lat pull down
3 sets 134 kilos 6 reps
Chest supported T bar row machine
80 kilo until failure then drop sets until failure
Seated cable row
134 kilos 12 reps 3 sets
Bent over dumbbell rows
3 sets 60 kilos 10 reps
Face pulls
3 sets 100 kilos 15 reps
Arms, abs and cardio today
I’ve trained arms abs, shoulders and legs but couldn’t post due to having phone issues.
Todays workout was chest
Flat barbell bench press
3 sets of 160 kilos 10 reps
Incline dumbbell bench press
3 sets 50 kilos 10 reps
Pec flye machine
3 sets 120 kilos 8-10 reps
Weighted dips
3 sets 60 kilos 6-8 reps
Push ups until failure
Will be attempting 190 kilo bench press next week, depending on how that goes I’ll attempt 200 kilo the week after then cruiseuntil next blast
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Arms abs and cardio
Straight barbell curl
2 sets 80 kilos 4 reps
Alternating Dumbbell curls
2 sets 40 kilos 6-4 reps
Cable curls
1 sets 100 kilos 6 reps
Cable push down
2 sets up to 134 kilos 6 reps
Skull crushers
2 sets 70 kilos 6-4 reps
Dumbbell kick backs
1 set 30 kilos 6 reps
Dumbbell wrist curls
1 set 40 kilo 6 reps
Hanging leg raises
2 sets until failure
Cable crunches
2 sets 100 kilos 12 reps could have went up weight for less reps
Weighted crunch machine
1 set 50 kilos 10 reps
Cardio 16 minutes
5 k stationary bike then 1 k in 5 mins on treadmill
Push ups and sit ups until failure
@Ohdamn big training and back day legit broBack day
Deadlift
2 sets 2 reps of 220 kilo
2 sets 6-4 reps 210 kilos
Dumbbell bent over rows
2 sets 60 kilo 12 reps
Lat pull-down
2 sets 12 reps 134 kilos
Seated cable rows straight bar attachment
2 sets 10 reps 134 kilos
Cardio later tonight
Good heavy weightsBack day
Deadlift
2 sets 2 reps of 220 kilo
2 sets 6-4 reps 210 kilos
Dumbbell bent over rows
2 sets 60 kilo 12 reps
Lat pull-down
2 sets 12 reps 134 kilos
Seated cable rows straight bar attachment
2 sets 10 reps 134 kilos
Cardio later tonight