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@yaboial the preacher curl and tricep extensions look fantastic and I like the machine crunches as well along with the treadmill.
Bros, you're not going to go wrong with that type of workout. Looking really strong. I like the triceps and preacher. A lot of people work both sides of their arms these days. @yaboial
@yaboial Smashed this session!
@yaboial really nice update. Looks like you put some damn good training in.
SATURDAY 25 JULY – REST DAY
No session today. My body definitely needed the recovery after yesterday's workload.
Kept things productive instead:
1-hour walk to keep the steps up.
Meal prepped for the next few days.
Pre-loaded all my injections for the week so everything is ready to go.
Feeling fresh and looking forward to getting back under the bar tomorrow.
@LevButlerov Thanks mate. I'll stick at 3 mg for another couple of weeks and see how things progress before deciding whether to increase. I've read a little on Cagrilintide but not enough to make a decision yet. I'll have a read through those threads.
@stevesmi Appreciate it mate. The new layout is flowing really well. I'm recovering well between sessions and enjoying the extra arm work.
@Mobster Thanks mate. That's a fair point. I'll keep an eye on it over the next couple of weeks. My intensity has definitely gone up with the new structure, so I'll look at gradually increasing the loads while bringing total sets down if needed.
@2Thick Thanks mate. The tricep extensions have become one of my favourites. The crunch machine has been a great addition too.
@Ulter Thanks mate. Pressdowns and preacher curls have been giving me a great pump. The treadmill is still a work in progress but it's getting easier every week.
@ROIDDERS Appreciate it mate. The preacher curls have been great for locking in the biceps. Trying to keep some cardio in every session as well.
@ceo Thanks brother. Really enjoying the new split so far. Feels like I'm getting more quality work in and recovering better.
@RoySimpson Cheers mate! Definitely one of my best sessions of the run so far.
@ballin2504 Thanks mate. Felt really strong from start to finish. Hoping to keep stacking sessions like that over the coming weeks.
No session today. My body definitely needed the recovery after yesterday's workload.
Kept things productive instead:
1-hour walk to keep the steps up.
Meal prepped for the next few days.
Pre-loaded all my injections for the week so everything is ready to go.
Feeling fresh and looking forward to getting back under the bar tomorrow.
@LevButlerov Thanks mate. I'll stick at 3 mg for another couple of weeks and see how things progress before deciding whether to increase. I've read a little on Cagrilintide but not enough to make a decision yet. I'll have a read through those threads.
@stevesmi Appreciate it mate. The new layout is flowing really well. I'm recovering well between sessions and enjoying the extra arm work.
@Mobster Thanks mate. That's a fair point. I'll keep an eye on it over the next couple of weeks. My intensity has definitely gone up with the new structure, so I'll look at gradually increasing the loads while bringing total sets down if needed.
@2Thick Thanks mate. The tricep extensions have become one of my favourites. The crunch machine has been a great addition too.
@Ulter Thanks mate. Pressdowns and preacher curls have been giving me a great pump. The treadmill is still a work in progress but it's getting easier every week.
@ROIDDERS Appreciate it mate. The preacher curls have been great for locking in the biceps. Trying to keep some cardio in every session as well.
@ceo Thanks brother. Really enjoying the new split so far. Feels like I'm getting more quality work in and recovering better.
@RoySimpson Cheers mate! Definitely one of my best sessions of the run so far.
@ballin2504 Thanks mate. Felt really strong from start to finish. Hoping to keep stacking sessions like that over the coming weeks.
That’s the important thing. Enjoying things
@yaboial meal prep looks amazing......which one is your go to meal?.....
They all all the same meal, just after adding stuff. I do love the extra lean mince atm. Chicken can be a drag after day 4 lol. But the cost difference is insane
LevButlerov
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Bro, there's nothing better than enjoying a nice workout.
Cardio is a fun little thing to do.
pump up the jam! pump it up!
crunch machine can work well, but don't JUST depend on it to work your abs/core
3 different variations here for it. But yes I should start rolling in more cable crunch, hanging leg raises etc for sure
SUNDAY 26 JULY – LEGS (QUADS)
Another solid leg day in the books. Quads were absolutely cooked by the end of this one.
Four more PRs and another session showing the new split is doing exactly what I hoped. Strength continues to climb while bodyweight is moving in the right direction. Recovery has been excellent and I'm still enjoying every session.
Also hit a milestone this week:
1 month on Deca.
100% dose compliance for the week with every planned Test E, Deca and Retatrutide injection taken on schedule.
Time: 2h 0min
Volume: 39,664 kg
Sets: 33
Records: 4
Seated Calf Raise
40 × 20 (warm-up)
80 × 20
80 × 20
Seated Leg Curl (Single Leg)
40 × 20
47 × 20
54 × 20
Single Leg Extension
40 × 20
47 × 20
54 × 20
Pendulum Squat
40 × 8 (warm-up)
55 × 8 (warm-up)
70 × 8 @ 9.5 RPE Volume PR / Estimated 1RM PR
70 × 6 @ 10 RPE
Hack Squat
80 × 8 (warm-up)
120 × 8 (warm-up)
160 × 6 @ 10 RPE
160 × 6 @ 10 RPE
Single Leg Press
80 × 8 (warm-up)
120 × 8 (warm-up)
160 × 8 @ 9 RPE
160 × 8 @ 9 RPE
Calf Extension
135 × 8 (warm-up)
195 × 8 (warm-up)
240 × 8
240 × 8
Leg Extension
68 × 8 (warm-up)
124 × 8 (warm-up)
163 × 8 @ 10 RPE
173 × 8 @ 10 RPE Weight PR / Estimated 1RM PR
Standing Calf Raise
165 × 20
165 × 20
165 × 20
Cardio
Bike: 9.5 km – 20 minutes
Legs were completely spent by the end of this session. Really pleased with how everything is progressing. Bodyweight continues to trend down, strength is still increasing, recovery is excellent, and the consistency is paying off. On to the next week.
Another solid leg day in the books. Quads were absolutely cooked by the end of this one.
Four more PRs and another session showing the new split is doing exactly what I hoped. Strength continues to climb while bodyweight is moving in the right direction. Recovery has been excellent and I'm still enjoying every session.
Also hit a milestone this week:
1 month on Deca.
100% dose compliance for the week with every planned Test E, Deca and Retatrutide injection taken on schedule.
Time: 2h 0min
Volume: 39,664 kg
Sets: 33
Records: 4
Seated Calf Raise
40 × 20 (warm-up)
80 × 20
80 × 20
Seated Leg Curl (Single Leg)
40 × 20
47 × 20
54 × 20
Single Leg Extension
40 × 20
47 × 20
54 × 20
Pendulum Squat
40 × 8 (warm-up)
55 × 8 (warm-up)
70 × 8 @ 9.5 RPE
Volume PR / Estimated 1RM PR70 × 6 @ 10 RPE
Hack Squat
80 × 8 (warm-up)
120 × 8 (warm-up)
160 × 6 @ 10 RPE
160 × 6 @ 10 RPE
Single Leg Press
80 × 8 (warm-up)
120 × 8 (warm-up)
160 × 8 @ 9 RPE
160 × 8 @ 9 RPE
Calf Extension
135 × 8 (warm-up)
195 × 8 (warm-up)
240 × 8
240 × 8
Leg Extension
68 × 8 (warm-up)
124 × 8 (warm-up)
163 × 8 @ 10 RPE
173 × 8 @ 10 RPE
Weight PR / Estimated 1RM PRStanding Calf Raise
165 × 20
165 × 20
165 × 20
Cardio
Bike: 9.5 km – 20 minutes
Legs were completely spent by the end of this session. Really pleased with how everything is progressing. Bodyweight continues to trend down, strength is still increasing, recovery is excellent, and the consistency is paying off. On to the next week.
LevButlerov
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leg day is strongSUNDAY 26 JULY – LEGS (QUADS)
Another solid leg day in the books. Quads were absolutely cooked by the end of this one.
Four more PRs and another session showing the new split is doing exactly what I hoped. Strength continues to climb while bodyweight is moving in the right direction. Recovery has been excellent and I'm still enjoying every session.
Also hit a milestone this week:
1 month on Deca.
100% dose compliance for the week with every planned Test E, Deca and Retatrutide injection taken on schedule.
Time: 2h 0min
Volume: 39,664 kg
Sets: 33
Records: 4
Seated Calf Raise
40 × 20 (warm-up)
80 × 20
80 × 20
Seated Leg Curl (Single Leg)
40 × 20
47 × 20
54 × 20
Single Leg Extension
40 × 20
47 × 20
54 × 20
Pendulum Squat
40 × 8 (warm-up)
55 × 8 (warm-up)
70 × 8 @ 9.5 RPE
70 × 6 @ 10 RPE
Hack Squat
80 × 8 (warm-up)
120 × 8 (warm-up)
160 × 6 @ 10 RPE
160 × 6 @ 10 RPE
Single Leg Press
80 × 8 (warm-up)
120 × 8 (warm-up)
160 × 8 @ 9 RPE
160 × 8 @ 9 RPE
Calf Extension
135 × 8 (warm-up)
195 × 8 (warm-up)
240 × 8
240 × 8
Leg Extension
68 × 8 (warm-up)
124 × 8 (warm-up)
163 × 8 @ 10 RPE
173 × 8 @ 10 RPE
Standing Calf Raise
165 × 20
165 × 20
165 × 20
Cardio
Bike: 9.5 km – 20 minutes
Legs were completely spent by the end of this session. Really pleased with how everything is progressing. Bodyweight continues to trend down, strength is still increasing, recovery is excellent, and the consistency is paying off. On to the next week.
160 huge leg press @yaboial
Been really focusing on keeping foot low to keep it quad focused. Also enjoying single leg movements. Feels more evenleg day is strong
MONDAY 27 JULY – CHEST / TRICEPS
Bodyweight is continuing to trend up while conditioning continues to improve. Another productive session with two new personal bests, solid pressing numbers and high-quality triceps volume. Recovery has remained good despite the increased workload.
Time: 1h 50min
Volume: 28,658 kg
Sets: 40
Average HR: 113 bpm
Calories: 866
Records: 2
Superset A
Chest Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Standing Calf Raise
105 kg × 20
105 kg × 20
105 kg × 20
Incline Chest Press (Machine)
80 kg × 8 (Warm-up)
120 kg × 8 (Warm-up)
160 kg × 5 @ 10 RPE
140 kg × 8 @ 9.5 RPE
Chest Press (Machine)
80 kg × 8 (Warm-up)
120 kg × 8 (Warm-up)
170 kg × 8 @ 10 RPE
170 kg × 6 @ 10 RPE
Incline Bench Press (Smith Machine)
40 kg × 8 (Warm-up)
80 kg × 8 (Warm-up)
100 kg × 8 @ 10 RPE
100 kg × 8
Weighted Chest Dips
Bodyweight × 10
+20 kg × 10
+40 kg × 8
+40 kg × 8
Cable Fly Crossovers
36 kg × 10
52 kg × 10
52 kg × 10
52 kg × 10
Triceps Rope Pushdown
26 kg × 15
29 kg × 12
32 kg × 10 Weight PR
Overhead Triceps Extension (Cable)
32 kg × 8
32 kg × 8
32 kg × 8
Triceps Pushdown
22.5 kg × 8
22.5 kg × 8
22.5 kg × 8
Single Arm Triceps Pushdown
18 kg × 16
21 kg × 16
23 kg × 16 Weight PR
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
No injections scheduled tonight.
Weekly Progress Update
Diet has been on point all week. I'm starting to feel and look leaner even though my bodyweight continues to increase, which is encouraging and suggests I'm adding quality tissue while staying relatively lean. Water retention has been minimal and has been much better than expected. I've been paying close attention to sodium intake and taking magnesium consistently, which seems to be helping keep fluid retention under control. Strength is continuing to increase across multiple lifts, recovery has remained solid, and overall I'm very happy with how this phase is progressing.
Bodyweight is continuing to trend up while conditioning continues to improve. Another productive session with two new personal bests, solid pressing numbers and high-quality triceps volume. Recovery has remained good despite the increased workload.
Time: 1h 50min
Volume: 28,658 kg
Sets: 40
Average HR: 113 bpm
Calories: 866
Records: 2
Superset A
Chest Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Standing Calf Raise
105 kg × 20
105 kg × 20
105 kg × 20
Incline Chest Press (Machine)
80 kg × 8 (Warm-up)
120 kg × 8 (Warm-up)
160 kg × 5 @ 10 RPE
140 kg × 8 @ 9.5 RPE
Chest Press (Machine)
80 kg × 8 (Warm-up)
120 kg × 8 (Warm-up)
170 kg × 8 @ 10 RPE
170 kg × 6 @ 10 RPE
Incline Bench Press (Smith Machine)
40 kg × 8 (Warm-up)
80 kg × 8 (Warm-up)
100 kg × 8 @ 10 RPE
100 kg × 8
Weighted Chest Dips
Bodyweight × 10
+20 kg × 10
+40 kg × 8
+40 kg × 8
Cable Fly Crossovers
36 kg × 10
52 kg × 10
52 kg × 10
52 kg × 10
Triceps Rope Pushdown
26 kg × 15
29 kg × 12
32 kg × 10
Weight PROverhead Triceps Extension (Cable)
32 kg × 8
32 kg × 8
32 kg × 8
Triceps Pushdown
22.5 kg × 8
22.5 kg × 8
22.5 kg × 8
Single Arm Triceps Pushdown
18 kg × 16
21 kg × 16
23 kg × 16
Weight PRCardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
No injections scheduled tonight.
Weekly Progress Update
Diet has been on point all week. I'm starting to feel and look leaner even though my bodyweight continues to increase, which is encouraging and suggests I'm adding quality tissue while staying relatively lean. Water retention has been minimal and has been much better than expected. I've been paying close attention to sodium intake and taking magnesium consistently, which seems to be helping keep fluid retention under control. Strength is continuing to increase across multiple lifts, recovery has remained solid, and overall I'm very happy with how this phase is progressing.
it certainly won't hurt!
LevButlerov
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nice
LevButlerov
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140 incline chest press wowMONDAY 27 JULY – CHEST / TRICEPS
Bodyweight is continuing to trend up while conditioning continues to improve. Another productive session with two new personal bests, solid pressing numbers and high-quality triceps volume. Recovery has remained good despite the increased workload.
Time: 1h 50min
Volume: 28,658 kg
Sets: 40
Average HR: 113 bpm
Calories: 866
Records: 2
Superset A
Chest Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Standing Calf Raise
105 kg × 20
105 kg × 20
105 kg × 20
Incline Chest Press (Machine)
80 kg × 8 (Warm-up)
120 kg × 8 (Warm-up)
160 kg × 5 @ 10 RPE
140 kg × 8 @ 9.5 RPE
Chest Press (Machine)
80 kg × 8 (Warm-up)
120 kg × 8 (Warm-up)
170 kg × 8 @ 10 RPE
170 kg × 6 @ 10 RPE
Incline Bench Press (Smith Machine)
40 kg × 8 (Warm-up)
80 kg × 8 (Warm-up)
100 kg × 8 @ 10 RPE
100 kg × 8
Weighted Chest Dips
Bodyweight × 10
+20 kg × 10
+40 kg × 8
+40 kg × 8
Cable Fly Crossovers
36 kg × 10
52 kg × 10
52 kg × 10
52 kg × 10
Triceps Rope Pushdown
26 kg × 15
29 kg × 12
32 kg × 10
Overhead Triceps Extension (Cable)
32 kg × 8
32 kg × 8
32 kg × 8
Triceps Pushdown
22.5 kg × 8
22.5 kg × 8
22.5 kg × 8
Single Arm Triceps Pushdown
18 kg × 16
21 kg × 16
23 kg × 16
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
No injections scheduled tonight.
Weekly Progress Update
Diet has been on point all week. I'm starting to feel and look leaner even though my bodyweight continues to increase, which is encouraging and suggests I'm adding quality tissue while staying relatively lean. Water retention has been minimal and has been much better than expected. I've been paying close attention to sodium intake and taking magnesium consistently, which seems to be helping keep fluid retention under control. Strength is continuing to increase across multiple lifts, recovery has remained solid, and overall I'm very happy with how this phase is progressing.
@yaboial on the diet you have the foods macros to share?
TUESDAY 28 JULY – BACK / BICEPS
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8 Weight PR & Estimated 1RM PR
Preacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8
Weight PR & Estimated 1RM PRPreacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
Nothing exciting haha. Exactly the same as last week. I dont like making choices so happy to just take all the guess work out and do the same thing140 incline chest press wow
Breakfast, pre gym: 4 rice cakes with honey
230 cal, 3P 54C 1F
Post gym: protein shake, 2 protein bagels with a big serve of peanut butter
900 cal, 78P 72C 35F
Second breakfast: oats with a scoop of protein and frozen fruit
545 cal, 38P 81C 9F
Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F
Pre bed: 2 kiwis with a handful of mixed nuts or half an avocado
325 cal, 8P 27C 22F
Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat. All prepped, zero decisions during the week, just eat what is in the container.
LevButlerov
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Head Moderator
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from the list I count closer to 250 protein you sure 350?Nothing exciting haha. Exactly the same as last week. I dont like making choices so happy to just take all the guess work out and do the same thing
Breakfast, pre gym: 4 rice cakes with honey
230 cal, 3P 54C 1F
Post gym: protein shake, 2 protein bagels with a big serve of peanut butter
900 cal, 78P 72C 35F
Second breakfast: oats with a scoop of protein and frozen fruit
545 cal, 38P 81C 9F
Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F
Pre bed: 2 kiwis with a handful of mixed nuts or half an avocado
325 cal, 8P 27C 22F
Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat. All prepped, zero decisions during the week, just eat what is in the container.
@yaboial
LevButlerov
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Head Moderator
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80s on tbars you're strongTUESDAY 28 JULY – BACK / BICEPS
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8
Preacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
pushing iton the reta 1.5mgs just 1x/wee?
@yaboial preacher curls are a fun exercise. and i like the test, nandrolone and retaTUESDAY 28 JULY – BACK / BICEPS
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8
Preacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
An amazing layout on the sets and repetitions that you're doing. The cardio looks terrific as well. Keep up the good work champ. @yaboialTUESDAY 28 JULY – BACK / BICEPS
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8
Preacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
Nice job on the post-chip. I like the bagels that you're eating and I like the peanut butter. @yaboial not a bad idea to have it with some jamNothing exciting haha. Exactly the same as last week. I dont like making choices so happy to just take all the guess work out and do the same thing
Breakfast, pre gym: 4 rice cakes with honey
230 cal, 3P 54C 1F
Post gym: protein shake, 2 protein bagels with a big serve of peanut butter
900 cal, 78P 72C 35F
Second breakfast: oats with a scoop of protein and frozen fruit
545 cal, 38P 81C 9F
Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F
Pre bed: 2 kiwis with a handful of mixed nuts or half an avocado
325 cal, 8P 27C 22F
Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat. All prepped, zero decisions during the week, just eat what is in the container.
@yaboial i'm a huge fan of rice cakes with honey. that is a good way to get in some quick carbsNothing exciting haha. Exactly the same as last week. I dont like making choices so happy to just take all the guess work out and do the same thing
Breakfast, pre gym: 4 rice cakes with honey
230 cal, 3P 54C 1F
Post gym: protein shake, 2 protein bagels with a big serve of peanut butter
900 cal, 78P 72C 35F
Second breakfast: oats with a scoop of protein and frozen fruit
545 cal, 38P 81C 9F
Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F
Pre bed: 2 kiwis with a handful of mixed nuts or half an avocado
325 cal, 8P 27C 22F
Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat. All prepped, zero decisions during the week, just eat what is in the container.
Bros, overall looking really good. I like the preacher curls and the cardio that you're doing. It's a really good mix on the test and the deca. @yaboialTUESDAY 28 JULY – BACK / BICEPS
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8
Preacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
Lots of PR's and great volume in your training bro!TUESDAY 28 JULY – BACK / BICEPS
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8
Preacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
You look great really good separation and hard muscle
Meal prep is really next level almost a whole week in advance it looks like.
Catching up on the comments, cheers everyone, the support on this thread is unreal.
@stevesmi appreciate it mate. The reta is 1.5mg twice a week, Tuesday and Friday, so 3mg total across the week, not 1x. And yeah the 80s on t bars are moving well, keeping them at a controlled 8 rather than chasing heavier.
@LevButlerov The rice cakes, oats and second breakfast come in lighter on protein than they look, but the three beef meals carry it, 75 each is 225 right there, plus the post gym 78 and the shakes. Lands around 350 all up. Happy to be corrected if you count it different though, always keen to tighten the numbers.
@ROIDDERS ha, a man of taste. Rice cakes and honey pre gym is the perfect quick carb hit, easy on the stomach and straight into the session.
@ceo cheers mate, that means a lot. The preacher curls and the steady cardio are staying, and the test and deca combo is treating me well so far.
@2Thick appreciate it champ. The layout is the new format I have been running, 2 warm ups then 2 top sets of 8 on the mains, high rep on the isolation. Been loving it.
@Ulter cheers mate, jam is a solid shout, might rotate that in with the peanut butter for a change up.
@Mobster both weight PR and estimated 1RM PR. Just the way HEVY logs it.
@HarleyGuy thank you brother, that means a lot coming from you. The meal prep being a week ahead is the whole game for me, takes every decision out of it.
@stevesmi appreciate it mate. The reta is 1.5mg twice a week, Tuesday and Friday, so 3mg total across the week, not 1x. And yeah the 80s on t bars are moving well, keeping them at a controlled 8 rather than chasing heavier.
@LevButlerov The rice cakes, oats and second breakfast come in lighter on protein than they look, but the three beef meals carry it, 75 each is 225 right there, plus the post gym 78 and the shakes. Lands around 350 all up. Happy to be corrected if you count it different though, always keen to tighten the numbers.
@ROIDDERS ha, a man of taste. Rice cakes and honey pre gym is the perfect quick carb hit, easy on the stomach and straight into the session.
@ceo cheers mate, that means a lot. The preacher curls and the steady cardio are staying, and the test and deca combo is treating me well so far.
@2Thick appreciate it champ. The layout is the new format I have been running, 2 warm ups then 2 top sets of 8 on the mains, high rep on the isolation. Been loving it.
@Ulter cheers mate, jam is a solid shout, might rotate that in with the peanut butter for a change up.
@Mobster both weight PR and estimated 1RM PR. Just the way HEVY logs it.
@HarleyGuy thank you brother, that means a lot coming from you. The meal prep being a week ahead is the whole game for me, takes every decision out of it.
WEDNESDAY 29 JULY, LIGHT HAMSTRING DAY
Deliberately dialled this one back. Called it a light hamstring day, kept the top sets capped by RPE rather than chasing max weight, and gave the lower back a bit of respect after stacking heavy squats and RDLs recently. Still 31 sets and 41 tonnes, just nothing red lined.
Time: 1h 30min
Volume: 40,906 kg
Sets: 31
Records: 1
STANDING CALF RAISE (MACHINE), superset with lying leg curls
105 x 20
105 x 20
105 x 20
LYING LEG CURL (MACHINE), single leg
33 x 20
40 x 20
47 x 20
SEATED LEG CURL (MACHINE)
82 x 8 (warm up)
103 x 8 (warm up)
124 x 8 at RPE 9
138 x 8 at RPE 10
SQUAT (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
160 x 8 at RPE 10 (volume PR)
160 x 6 at RPE 10
ROMANIAN DEADLIFT (DUMBBELL)
60 x 8 (warm up)
80 x 8 (warm up)
140 x 8 at RPE 10
140 x 8 at RPE 10
HIP ABDUCTION (MACHINE), superset with adduction
70 x 20
70 x 20
70 x 20
HIP ADDUCTION (MACHINE)
52.5 x 20
52.5 x 20
52.5 x 20
STANDING LEG CURLS
40 x 20
40 x 20
40 x 20
CALF EXTENSION (MACHINE)
200 x 20
200 x 20
200 x 20
SPINNING
15 min
Squats hit a volume PR at 160 x 8 even on a lighter day. Logging RPE on the top sets now as a way to keep myself honest, if a working weight starts sitting at a 10 every session that is the signal to hold rather than push. Back felt great throughout, which was the whole point.
GEAR
Pins all on schedule this week. Test back in tonight on the every other day rotation, deca and reta done Tuesday. The tracking app has the modelled levels sitting at test around 609, deca 381 and reta 3.6mg, all at or near steady state now, so this is roughly what the full stack feels like from here on.
Deliberately dialled this one back. Called it a light hamstring day, kept the top sets capped by RPE rather than chasing max weight, and gave the lower back a bit of respect after stacking heavy squats and RDLs recently. Still 31 sets and 41 tonnes, just nothing red lined.
Time: 1h 30min
Volume: 40,906 kg
Sets: 31
Records: 1
STANDING CALF RAISE (MACHINE), superset with lying leg curls
105 x 20
105 x 20
105 x 20
LYING LEG CURL (MACHINE), single leg
33 x 20
40 x 20
47 x 20
SEATED LEG CURL (MACHINE)
82 x 8 (warm up)
103 x 8 (warm up)
124 x 8 at RPE 9
138 x 8 at RPE 10
SQUAT (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
160 x 8 at RPE 10 (volume PR)
160 x 6 at RPE 10
ROMANIAN DEADLIFT (DUMBBELL)
60 x 8 (warm up)
80 x 8 (warm up)
140 x 8 at RPE 10
140 x 8 at RPE 10
HIP ABDUCTION (MACHINE), superset with adduction
70 x 20
70 x 20
70 x 20
HIP ADDUCTION (MACHINE)
52.5 x 20
52.5 x 20
52.5 x 20
STANDING LEG CURLS
40 x 20
40 x 20
40 x 20
CALF EXTENSION (MACHINE)
200 x 20
200 x 20
200 x 20
SPINNING
15 min
Squats hit a volume PR at 160 x 8 even on a lighter day. Logging RPE on the top sets now as a way to keep myself honest, if a working weight starts sitting at a 10 every session that is the signal to hold rather than push. Back felt great throughout, which was the whole point.
GEAR
Pins all on schedule this week. Test back in tonight on the every other day rotation, deca and reta done Tuesday. The tracking app has the modelled levels sitting at test around 609, deca 381 and reta 3.6mg, all at or near steady state now, so this is roughly what the full stack feels like from here on.
@yaboial how you liking the Reta. It’s a great peptideTUESDAY 28 JULY – BACK / BICEPS
Strong back session with another two personal bests despite residual soreness from previous training. Recovery continues to hold up well and back thickness is becoming noticeably more pronounced. Diet remains consistent and physique is continuing to tighten while bodyweight trends upward.
Time: 1h 40min
Volume: 27,287.5 kg
Sets: 34
Records: 2
Superset A
Rear Delt Reverse Fly (Machine)
40 kg × 20
40 kg × 20
40 kg × 20
Seated Calf Raise
40 kg × 30
40 kg × 30
40 kg × 30
Single Arm Lat Pulldown
40 kg × 16
60 kg × 16
80 kg × 16
100 kg × 16
Iso-Lateral High Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 10 (Failed)
60 kg × 16
T-Bar Row
40 kg × 8 (Warm-up)
60 kg × 8 (Warm-up)
80 kg × 8
80 kg × 8
Note: Back was quite sore.
Iso-Lateral Row (Machine)
40 kg × 16
60 kg × 16
80 kg × 16
80 kg × 16
Superset B
Lat Pulldown (Cable)
70 kg × 8
80 kg × 8
110 kg × 8
120 kg × 8
Hammer Curl (Cable)
25 kg × 20
28.5 kg × 15
40 kg × 8
47.5 kg × 8
Preacher Curl (Machine – Single Arm)
39 kg × 20
44 kg × 20
44 kg × 20
Cardio
Treadmill: 1.5 km – 20:00
Recovery / Regimen
Completed scheduled doses:
Testosterone Enanthate – 0.5 mL IM (Left Shoulder)
Nandrolone Decanoate – 0.4 mL IM (Right Shoulder)
Retatrutide – 1500 mcg SubQ (Right Abdomen)
good to know the dosing
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
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Domestic-Supply.com
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
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