Approved Log Test E, Mast E, Hgh Cycle Log

[Nimble brick]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

 

[Coolguy]

Let's go brother
Nice cycle for sure

 

[Coolguy]

Chuck up a piccy so the boys can see what you're working with

 

[Nimble brick]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Have put my hand up to give some products from Sassy a run and see the what I can do using the quality products

I will be updating every Saturday

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e - sassy
600 mast e - core
3iu hgh - livewell
Just finish a run of Reta - hybrid
Lab Used:
Sassy
CoreLivewell
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

 

[LevButlerov]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Have put my hand up to give some products from Sassy a run and see the what I can do using the quality products

I will be updating every Saturday

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e - sassy
600 mast e - core
3iu hgh - livewell
Just finish a run of Reta - hybrid
Lab Used:
Sassy
CoreLivewell
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@Nimble brick welcome to the EVO family Aussie brother

You look really good in the pic, and I can see you can drop to 110kgs easy at your size.

Cycle
You not using an Ai? You should be IMO

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[Mobster]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

Put it up anyway

 

[Nimble brick]

I have put my hand up to give some products from Sassy a run and see the what I can do using the quality products

Cycle/Log Outcome Goals:

looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg
It’s been a crazy 12 months for me from divorce to starting my own company.
Jumping into this world and starting my journey has been the best thing for me. Has kept my head straight and focused

I will be updating every Saturday

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.1
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e 300 - sassy
600 Eq 200- sassy

Lab Used:
Sassy

Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull

 

[stevesmi]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@nimblebrick
Nice man. Definitely see the difference in the pictures. Let's make sure we get you into the best shape of your life on this one. You are in the prime of your life.

 

[BodyMonster34]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@Nimble brick Bro, this looked like a good one for sure. I like the testosterone and mast. maybe in future you can hit tren too

 

[ceo]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@Nimble brick Bros. You look fantastic on this. test and mast are on point. plus i like that you hit the reta. let us know on changes

 

[ROIDDERS]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@Nimble brick test and masteron works great. hgh is a good add on too. will be a solid stack i'm in!

 

[Ulter]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@Nimble brick Very nice steroid cycle. You put together here and I like that. Your growth hormone isn't crazy high, that's very good.

 

[2Thick]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@Nimble brick I like the testosterone and the masteron. Those really stacked good together. Perfect Dose on the growth hormone. I would keep it there. I would not increase it.

 

[RoySimpson]

Cycle/Log Outcome Goals:
looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 126.3
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:

Compounds & Dosages:
500 test e
600 mast e
3iu hgh
Just finish a run of Reta
Lab Used:
Black and gold
Core
Hybrid
Support Supplements:
Multi vitamin
Fish oil

Training Program:
Monday- push
Tuesday- legs
Wednesday- pull
Thursday- push
Friday- legs
Saturday- pull


Diet Overview:
Due to being on Reta my diet has been very minimal.

@Nimble brick keep on grinding bro! Weight is coming down!

 

[Noah Wixx]

Let's go brother
Nice cycle for sure

Agreed

 

[SassyPharmaRep]

Hope its all going well bro

 

[Nimble brick]

Evening all

Been a slow week this week with sickness. I had the chance to work out the next plan of attack with the gains man to reach my goal.
We have change the training program to a 5 day split. Not sure what I have done to upset coach but im pumped to get stuck in.

Cycle/Log Outcome Goals:

looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg
It’s been a crazy 12 months for me from divorce to starting my own company.
Jumping into this world and starting my journey has been the best thing for me. Has kept my head straight and focused

I will be updating every Saturday

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 127.2
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:
500 test e 300 - split Tuesday, Saturday
400 Eq 200- split Tuesday, Saturday

Lab Used:
Sassy

Support Supplements:
Multi vitamin
Fish oil

Training Program:

All exercises are to be worked up to a 1 max set of 10-12

Monday-

Chest/Triceps

Incline Bench Press (Dumbbell)
Chest Dip
Cable Fly Crossovers
Incline Bench Press (Barbell)
Triceps Pushdown
Single Arm Triceps Pushdown (Cable)

Tuesday-

Back/Biceps

Pull Up (Assisted)
Lat Pulldown - Close Grip (Cable)
T Bar Row
Iso-Lateral Row (Machine)
Preacher Curl (Machine)
Hammer Curl (Dumbbell)

Wednesday-

Quads/Calves

Leg Extension (Machine)
Bulgarian Split Squat
Leg Press (Machine)
Hack Squat (Machine)
Standing Calf Raise (Machine)
Seated Calf Raise


Thursday-

Shoulders/Arms

Shoulder Press (Machine Plates)
Front Raise (Dumbbell)
Lateral Raise (Dumbbell)
Reverse Fly Single Arm (Cable)
Triceps Rope Pushdown
Bicep Curl (Dumbbell)

Friday-

Hamstring/calves

Standing leg curls
laying leg curl (machine)
seated leg curl (machine)
straight leg deadlift
standing calf raise (machine)
seated calf raise


Diet

At the moment I am hammering down hard with the diet.
Basically having

Breakfast
5 eggs, 200g protein yoghurt with honey and granola

Lunch
Coffee or protein shake

Dinner
5 eggs, 200g protein yogurt with honey and granola

On a Saturday night I will good something special but will be sticking to the other meals during the week.
With work being so busy I find the eggs a quick and easy meals

 

[SassyPharmaRep]

Welcome back bro, couldn't eat all those eggs

 

[Nimble brick]

It’s makes the meal I have on Saturdays take so good. Gotta hold back the tears haha

 

[LevButlerov]

Evening all

Been a slow week this week with sickness. I had the chance to work out the next plan of attack with the gains man to reach my goal.
We have change the training program to a 5 day split. Not sure what I have done to upset coach but im pumped to get stuck in.

Cycle/Log Outcome Goals:

looking to loose a few more kg and then pushing myself to see what I am capable of. Started this journey last year in September at 147kg
It’s been a crazy 12 months for me from divorce to starting my own company.
Jumping into this world and starting my journey has been the best thing for me. Has kept my head straight and focused

I will be updating every Saturday

Personal Info/Log Introduction
Age:35
Height: 197cm
Current Weight: 127.2
Goal Weight: 120
Current Physique
Coach: Gains man
Current Cycle or Plan:
500 test e 300 - split Tuesday, Saturday
400 Eq 200- split Tuesday, Saturday

Lab Used:
Sassy

Support Supplements:
Multi vitamin
Fish oil

Training Program:

All exercises are to be worked up to a 1 max set of 10-12

Monday-

Chest/Triceps

Incline Bench Press (Dumbbell)
Chest Dip
Cable Fly Crossovers
Incline Bench Press (Barbell)
Triceps Pushdown
Single Arm Triceps Pushdown (Cable)

Tuesday-

Back/Biceps

Pull Up (Assisted)
Lat Pulldown - Close Grip (Cable)
T Bar Row
Iso-Lateral Row (Machine)
Preacher Curl (Machine)
Hammer Curl (Dumbbell)

Wednesday-

Quads/Calves

Leg Extension (Machine)
Bulgarian Split Squat
Leg Press (Machine)
Hack Squat (Machine)
Standing Calf Raise (Machine)
Seated Calf Raise


Thursday-

Shoulders/Arms

Shoulder Press (Machine Plates)
Front Raise (Dumbbell)
Lateral Raise (Dumbbell)
Reverse Fly Single Arm (Cable)
Triceps Rope Pushdown
Bicep Curl (Dumbbell)

Friday-

Hamstring/calves

Standing leg curls
laying leg curl (machine)
seated leg curl (machine)
straight leg deadlift
standing calf raise (machine)
seated calf raise


Diet

At the moment I am hammering down hard with the diet.
Basically having

Breakfast
5 eggs, 200g protein yoghurt with honey and granola

Lunch
Coffee or protein shake

Dinner
5 eggs, 200g protein yogurt with honey and granola

On a Saturday night I will good something special but will be sticking to the other meals during the week.
With work being so busy I find the eggs a quick and easy meals

You're looking good, making improvements. I like the egg approach, but have you considered protein bars as well? @Nimble brick easy to do as well. How about cardio?

 

[Nimble brick]

You're looking good, making improvements. I like the egg approach, but have you considered protein bars as well? @Nimble brick easy to do as well. How about cardio?

Cheers mate

Yeah will be grabbing some bars when needed.

Will be smashing the cardio as well
Running 4+ times a week. Got a running plan that I follow and keeps it interesting. Shortest run is around 5km. So long and slow wins the race

 

[Nimble brick]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

 

[LevButlerov]

Cheers mate

Yeah will be grabbing some bars when needed.

Will be smashing the cardio as well
Running 4+ times a week. Got a running plan that I follow and keeps it interesting. Shortest run is around 5km. So long and slow wins the race

You should be doing a lot more cardio 6x/week if you can.

 

[LevButlerov]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

This is high volume but start upping to 15-20 reps on some sets.

 

[stevesmi]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

seated calf raise is cool stuff. i like how you increased the kg's per set. it is solid!

@Nimble brick

 

[BodyMonster34]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@Nimble brick bro hack squat and standing calf raises are amazing. and i like seated calf raise its the best to build strong lower legs.

 

[RickRock]

Nice variety and exercise selection on your leg day brother

 

[Mobster]

Cheers mate

Yeah will be grabbing some bars when needed.

Will be smashing the cardio as well
Running 4+ times a week. Got a running plan that I follow and keeps it interesting. Shortest run is around 5km. So long and slow wins the race

Not a fan of protein bars.

Make your own.

 

[2Thick]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

hack squat and leg press is amazing. you build some strong legs that way. keep up the good work and keep the grind going
@Nimble brick

 

[Ulter]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

This is another solid iron training workout. Got to give you a lot of credit for this. the bulgarian split squat looks solid!

@Nimble brick

 

[ROIDDERS]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@Nimble brick i give you a lot of credit for this strong training. throwing around the iron is what i like to see. you are putting in a lot of good work

 

[RoySimpson]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@Nimble brick solid work right here bro!!

 

[ceo]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

i love me some hardcore iron training with good volume.
You get an incredible pump with that, sort of workout, keep up the good work.
I'm impressed. @Nimble brick

 

[Nimble brick]

Shoulders/Arms
Wednesday, Jun 11, 2025 at 5:00am

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 75 kg x 12
Set 3: 95 kg x 12
Set 4: 115 kg x 10

Front Raise (Dumbbell)
Set 1: 20 kg x 12
Set 2: 30 kg x 12
Set 3: 35 kg x 12
Set 4: 45 kg x 9

Lateral Raise (Dumbbell)
Set 1: 25 kg x 12
Set 2: 30 kg x 12
Set 3: 35 kg x 12
Set 4: 45 kg x 8

Reverse Fly Single Arm (Cable)
Set 1: 12.5 kg x 12
Set 2: 15 kg x 12
Set 3: 17.5 kg x 12
Set 4: 20 kg x 10

Triceps Rope Pushdown
Set 1: 22.5 kg x 15
Set 2: 30 kg x 12
Set 3: 37.5 kg x 12
Set 4: 42.5 kg x 12

Bicep Curl (Dumbbell)
Set 1: 20 kg x 15
Set 2: 25 kg x 12
Set 3: 30 kg x 12
Set 4: 35 kg x 10

@hevyapp
https://evolutionary.org/workout/cb48ca68-ec18-4869-ab84-5c9cb42886c0

 

[Nimble brick]

You should be doing a lot more cardio 6x/week if you can.

Yeah will be trying to get cardio in everyday but work is crazy so it will be a challenge some days

 

[Nimble brick]

This is another solid iron training workout. Got to give you a lot of credit for this. the bulgarian split squat looks solid!

@Nimble brick

Cheers mate @Ulter

It’s definitely a love hate relationship with the split squats.
But I’m loving the new program

 

[Nimble brick]

Not a fan of protein bars.

Make your own.

@Mobster

I will be making some this weekend I’m hoping.
Just looking for a decent one to make

 

[LevButlerov]

Yeah will be trying to get cardio in everyday but work is crazy so it will be a challenge some days

Do your best to plan it out.

 

[SassyPharmaRep]

shoulder press looking strong

 

[Ulter]

Cheers mate @Ulter

It’s definitely a love hate relationship with the split squats.
But I’m loving the new program

if its tough then it means it makes you stronger

 

[Nimble brick]

Hamstrings/Calves
Thursday, Jun 12, 2025 at 5:43am

Standing Leg Curls

Lying Leg Curl (Machine)
Set 1: 39 kg x 12
Set 2: 60 kg x 12
Set 3: 74 kg x 12
Set 4: 88 kg x 10

Seated Leg Curl (Machine)
Set 1: 61 kg x 12
Set 2: 82 kg x 12
Set 3: 103 kg x 12
Set 4: 110 kg x 12

Straight Leg Deadlift
Set 1: 40 kg x 12
Set 2: 60 kg x 12
Set 3: 100 kg x 12
Set 4: 120 kg x 9

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 135 kg x 12
Set 4: 155 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@hevyapp
https://evolutionary.org/workout/8095d018-bafc-4413-8e5d-5834c06215d8

 

[Noah Wixx]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

Nively done

 

[LevButlerov]

Hamstrings/Calves
Thursday, Jun 12, 2025 at 5:43am

Standing Leg Curls

Lying Leg Curl (Machine)
Set 1: 39 kg x 12
Set 2: 60 kg x 12
Set 3: 74 kg x 12
Set 4: 88 kg x 10

Seated Leg Curl (Machine)
Set 1: 61 kg x 12
Set 2: 82 kg x 12
Set 3: 103 kg x 12
Set 4: 110 kg x 12

Straight Leg Deadlift
Set 1: 40 kg x 12
Set 2: 60 kg x 12
Set 3: 100 kg x 12
Set 4: 120 kg x 9

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 135 kg x 12
Set 4: 155 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@hevyapp

12s are good, but start adding 15-20 sets and cardio.

 

[Tiger Salman Khan]

Hamstrings/Calves
Thursday, Jun 12, 2025 at 5:43am

Standing Leg Curls

Lying Leg Curl (Machine)
Set 1: 39 kg x 12
Set 2: 60 kg x 12
Set 3: 74 kg x 12
Set 4: 88 kg x 10

Seated Leg Curl (Machine)
Set 1: 61 kg x 12
Set 2: 82 kg x 12
Set 3: 103 kg x 12
Set 4: 110 kg x 12

Straight Leg Deadlift
Set 1: 40 kg x 12
Set 2: 60 kg x 12
Set 3: 100 kg x 12
Set 4: 120 kg x 9

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 135 kg x 12
Set 4: 155 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@hevyapp
https://evolutionary.org/workout/8095d018-bafc-4413-8e5d-5834c06215d8

@Nimble brick Solid sets bro.....keep killing it........

 

[ballin2504]

Quads/Calves
Tuesday, Jun 10, 2025 at 5:05am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 12
Set 3: 124 kg x 12
Set 4: 133.5 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 12
Set 2: 20 kg x 12
Set 3: 30 kg x 15
Set 4: 40 kg x 12

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 12
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 12
Set 3: 140 kg x 12
Set 4: 150 kg x 12

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 125 kg x 12
Set 4: 145 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@Nimble brick great training session man. Keep it up.

 

[Nimble brick]

Chest/Triceps
Friday, Jun 13, 2025 at 5:07am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 12
Set 2: 35 kg x 18
Set 3: 40 kg x 14
Set 4: 50 kg x 11

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 28 reps

Cable Fly Crossovers
Set 1: 10 kg x 12
Set 2: 15 kg x 12
Set 3: 17.5 kg x 12
Set 4: 21.5 kg x 10

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 8

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 15
Set 3: 49 kg x 15
Set 4: 56 kg x 11

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 12
Set 2: 15 kg x 12
Set 3: 17.5 kg x 12
Set 4: 17.5 kg x 15

@hevyapp
https://evolutionary.org/workout/evKMpPIU3S1

 

[25homes]

Nice workout Bru

 

[LevButlerov]

Chest/Triceps
Friday, Jun 13, 2025 at 5:07am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 12
Set 2: 35 kg x 18
Set 3: 40 kg x 14
Set 4: 50 kg x 11

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 28 reps

Cable Fly Crossovers
Set 1: 10 kg x 12
Set 2: 15 kg x 12
Set 3: 17.5 kg x 12
Set 4: 21.5 kg x 10

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 8

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 15
Set 3: 49 kg x 15
Set 4: 56 kg x 11

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 12
Set 2: 15 kg x 12
Set 3: 17.5 kg x 12
Set 4: 17.5 kg x 15

Training is high reps especially dips! perfect but how about food?

 

[Nimble brick]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

 

[LevButlerov]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

Dips you are doing no assist 26 dips or is this on machine?

 

[stevesmi]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

@nimblebrick

It's always good to see one of your updates. I really like your workouts. You put in some good volume.

 

[Mobster]

Hamstrings/Calves
Thursday, Jun 12, 2025 at 5:43am

Standing Leg Curls

Lying Leg Curl (Machine)
Set 1: 39 kg x 12
Set 2: 60 kg x 12
Set 3: 74 kg x 12
Set 4: 88 kg x 10

Seated Leg Curl (Machine)
Set 1: 61 kg x 12
Set 2: 82 kg x 12
Set 3: 103 kg x 12
Set 4: 110 kg x 12

Straight Leg Deadlift
Set 1: 40 kg x 12
Set 2: 60 kg x 12
Set 3: 100 kg x 12
Set 4: 120 kg x 9

Standing Calf Raise (Machine)
Set 1: 45 kg x 12
Set 2: 85 kg x 12
Set 3: 135 kg x 12
Set 4: 155 kg x 12

Seated Calf Raise
Set 1: 67 kg x 12
Set 2: 77 kg x 12
Set 3: 87 kg x 12
Set 4: 97 kg x 12

@hevyapp
https://evolutionary.org/workout/8095d018-bafc-4413-8e5d-5834c06215d8

Good solid session

 

[2Thick]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

@Nimble brick you put together some iron training to the max
tricep pushdowns are important
people forget triceps are a big part of the muscle

 

[BodyMonster34]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

@Nimble brick bro this some hardcore training hells yeah
i love it.
keep pushing it strong!

 

[Ulter]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

@Nimble brick This is some iron training at its finest. Heck of a way to hit the upper body hard. Your chest is going to be sore after that one.

 

[ceo]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

bros you pushing some solid workouts on this
i like the triceps pushdowns and single arm triceps pushdown hell yeah
@Nimble brick

 

[ROIDDERS]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

i'm in love with your training. its def hardcore iron training as others have said. and it shows how commited you are to this
@Nimble brick

 

[ssgjpd]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

Solid workout. I might have to borrow this from you.

 

[Nimble brick]

Back/Biceps
Tuesday, Jun 17, 2025 at 5:14am

Pull Up (Assisted)
Set 1: 47 kg x 12
Set 2: 40 kg x 10
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Lat Pulldown - Close Grip (Cable)
Set 1: 65 kg x 12
Set 2: 75 kg x 18
Set 3: 85 kg x 14
Set 4: 95 kg x 12

T Bar Row
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 60 kg x 14
Set 4: 80 kg x 12

Iso-Lateral Row (Machine)
Set 1: 45 kg x 15
Set 2: 85 kg x 15
Set 3: 125 kg x 12
Set 4: 165 kg x 11

Preacher Curl (Machine)
Set 1: 20 kg x 16
Set 2: 30 kg x 18
Set 3: 32.5 kg x 20
Set 4: 40 kg x 12

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 15 kg x 15
Set 3: 17.5 kg x 16
Set 4: 20 kg x 12

@hevyapp
https://evolutionary.org/workout/49867022-bd5a-43fd-95c7-55bfa0db484b

 

[LevButlerov]

Back/Biceps
Tuesday, Jun 17, 2025 at 5:14am

Pull Up (Assisted)
Set 1: 47 kg x 12
Set 2: 40 kg x 10
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Lat Pulldown - Close Grip (Cable)
Set 1: 65 kg x 12
Set 2: 75 kg x 18
Set 3: 85 kg x 14
Set 4: 95 kg x 12

T Bar Row
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 60 kg x 14
Set 4: 80 kg x 12

Iso-Lateral Row (Machine)
Set 1: 45 kg x 15
Set 2: 85 kg x 15
Set 3: 125 kg x 12
Set 4: 165 kg x 11

Preacher Curl (Machine)
Set 1: 20 kg x 16
Set 2: 30 kg x 18
Set 3: 32.5 kg x 20
Set 4: 40 kg x 12

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 15 kg x 15
Set 3: 17.5 kg x 16
Set 4: 20 kg x 12

@Nimble brick you should add more volume on lats example 20 to 4 drop sets.

 

[Nimble brick]

Dips you are doing no assist 26 dips or is this on machine?

The dips are unassisted. Killer but feel good

 

[Nimble brick]

bros you pushing some solid workouts on this
i like the triceps pushdowns and single arm triceps pushdown hell yeah
@Nimble brick

Cheers mate

Loving the new program from the gains man.
Feeling really good and keen to push to hit the 120kg mark.

 

[Nimble brick]

@Nimble brick This is some iron training at its finest. Heck of a way to hit the upper body hard. Your chest is going to be sore after that one.

Cheers mate

Yeah it definitely felt that workout.
Loving the program.

 

[ceo]

Cheers mate

Loving the new program from the gains man.
Feeling really good and keen to push to hit the 120kg mark.

bros that good. you should love it

 

[Ulter]

Cheers mate

Yeah it definitely felt that workout.
Loving the program.

a good program is important

 

[Nimble brick]

Shoulders/Arms
Wednesday, Jun 18, 2025 at 5:45am

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 75 kg x 15
Set 3: 95 kg x 15
Set 4: 100 kg x 12

Front Raise (Dumbbell)
Set 1: 24 kg x 15
Set 2: 35 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Lateral Raise (Dumbbell)
Set 1: 25 kg x 15
Set 2: 30 kg x 16
Set 3: 40 kg x 12
Set 4: 40 kg x 15

Reverse Fly Single Arm (Cable)
Set 1: 12.5 kg x 15
Set 2: 15 kg x 15
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15

Triceps Rope Pushdown
Set 1: 22.5 kg x 20
Set 2: 30 kg x 15
Set 3: 37.5 kg x 15
Set 4: 45 kg x 10

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 25 kg x 18
Set 3: 30 kg x 15
Set 4: 35 kg x 12

@hevyapp
https://evolutionary.org/workout/8035a0c6-0137-4362-8cbe-78974f0bbb1d

 

[LevButlerov]

Shoulders/Arms
Wednesday, Jun 18, 2025 at 5:45am

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 75 kg x 15
Set 3: 95 kg x 15
Set 4: 100 kg x 12

Front Raise (Dumbbell)
Set 1: 24 kg x 15
Set 2: 35 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Lateral Raise (Dumbbell)
Set 1: 25 kg x 15
Set 2: 30 kg x 16
Set 3: 40 kg x 12
Set 4: 40 kg x 15

Reverse Fly Single Arm (Cable)
Set 1: 12.5 kg x 15
Set 2: 15 kg x 15
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15

Triceps Rope Pushdown
Set 1: 22.5 kg x 20
Set 2: 30 kg x 15
Set 3: 37.5 kg x 15
Set 4: 45 kg x 10

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 25 kg x 18
Set 3: 30 kg x 15
Set 4: 35 kg x 12

@Nimble brick can you update your training? I think you need at least a drop set in here.

 

[Tiger Salman Khan]

Shoulders/Arms
Wednesday, Jun 18, 2025 at 5:45am

Shoulder Press (Machine Plates)
Set 1: 50 kg x 15
Set 2: 75 kg x 15
Set 3: 95 kg x 15
Set 4: 100 kg x 12

Front Raise (Dumbbell)
Set 1: 24 kg x 15
Set 2: 35 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Lateral Raise (Dumbbell)
Set 1: 25 kg x 15
Set 2: 30 kg x 16
Set 3: 40 kg x 12
Set 4: 40 kg x 15

Reverse Fly Single Arm (Cable)
Set 1: 12.5 kg x 15
Set 2: 15 kg x 15
Set 3: 17.5 kg x 15
Set 4: 17.5 kg x 15

Triceps Rope Pushdown
Set 1: 22.5 kg x 20
Set 2: 30 kg x 15
Set 3: 37.5 kg x 15
Set 4: 45 kg x 10

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 25 kg x 18
Set 3: 30 kg x 15
Set 4: 35 kg x 12

@hevyapp
https://evolutionary.org/workout/8035a0c6-0137-4362-8cbe-78974f0bbb1d

@Nimble brick so far so good bro......keep killing it.......

 

[Nimble brick]

Quads/Calves
Thursday, Jun 19, 2025 at 6:00am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 18
Set 3: 124 kg x 15
Set 4: 136 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 15
Set 2: 20 kg x 15
Set 3: 30 kg x 15
Set 4: 30 kg x 15

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 15
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 15
Set 3: 140 kg x 14
Set 4: 150 kg x 12

Standing Calf Raise (Machine)

Seated Calf Raise

@hevyapp
https://evolutionary.org/workout/9cd3f303-d376-4de7-a86e-a127b823f9e9

 

[Noah Wixx]

Nicel

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

nicely done

 

[LevButlerov]

Quads/Calves
Thursday, Jun 19, 2025 at 6:00am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 18
Set 3: 124 kg x 15
Set 4: 136 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 15
Set 2: 20 kg x 15
Set 3: 30 kg x 15
Set 4: 30 kg x 15

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 15
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 15
Set 3: 140 kg x 14
Set 4: 150 kg x 12

Standing Calf Raise (Machine)

Seated Calf Raise

@hevyapp
https://evolutionary.org/workout/9cd3f303-d376-4de7-a86e-a127b823f9e9

@Nimble brick can you update your training? I think you need at least a drop set in here.

@Nimble brick you are completely ignoring my posts why?
https://www.evolutionary.org/forums/threads/test-e-mast-e-hgh-cycle-log.104848/post-1771730
a log is a discussion.

 

[25homes]

Nice workout

 

[Nimble brick]

@Nimble brick you are completely ignoring my posts why?
https://www.evolutionary.org/forums/threads/test-e-mast-e-hgh-cycle-log.104848/post-1771730
a log is a discussion.

Hey @LevButlerov

sorry mate not ignoring you at all.
I was going to add a set after my 4th set when i hit my max 12 i will havea lighter set an go to 20 or failure

 

[LevButlerov]

Hey @LevButlerov

sorry mate not ignoring you at all.
I was going to add a set after my 4th set when i hit my max 12 i will havea lighter set an go to 20 or failure

Thanks checking in again

 

[ballin2504]

Chest/Triceps
Monday, Jun 16, 2025 at 5:41am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 50 kg x 9

Chest Dip
Set 1: 15 reps
Set 2: 22 reps
Set 3: 25 reps
Set 4: 26 reps

Cable Fly Crossovers
Set 1: 10 kg x 15
Set 2: 12.5 kg x 15
Set 3: 16.25 kg x 18
Set 4: 21.25 kg x 15

Incline Bench Press (Barbell)
Set 1: 60 kg x 12
Set 2: 70 kg x 12
Set 3: 80 kg x 12
Set 4: 85 kg x 12

Triceps Pushdown
Set 1: 25 kg x 15
Set 2: 35 kg x 18
Set 3: 49 kg x 15
Set 4: 56 kg x 13

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 15 kg x 12
Set 3: 17.5 kg x 15
Set 4: 19.5 kg x 12

@hevyapp
https://evolutionary.org/workout/UA1JPilIKPt

@Nimble brick great training update

 

[Nimble brick]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

 

[Npcclassicphysique champ]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

Quads/Calves
Thursday, Jun 19, 2025 at 6:00am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 18
Set 3: 124 kg x 15
Set 4: 136 kg x 12

Bulgarian Split Squat
Set 1: 0 kg x 15
Set 2: 20 kg x 15
Set 3: 30 kg x 15
Set 4: 30 kg x 15

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 15
Set 3: 295 kg x 12
Set 4: 325 kg x 12

Hack Squat (Machine)
Set 1: 60 kg x 12
Set 2: 100 kg x 15
Set 3: 140 kg x 14
Set 4: 150 kg x 12

Standing Calf Raise (Machine)

Seated Calf Raise

@hevyapp
https://evolutionary.org/workout/9cd3f303-d376-4de7-a86e-a127b823f9e9

chest dips is hella good you doing intense volume how you managing this? @Nimble brick about 2 hour training session?

 

[stevesmi]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

@Nimble brick A very impressive job on this volume. You're looking really strong.
Keep up the good work.

 

[ceo]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

bros hardcore iron training on this one
lots of volume
that is a tough workout not easy!
@Nimble brick

 

[ssgjpd]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

Those dips are solid. Good working session you have there.

 

[BodyMonster34]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

@Nimble brick bro you got some damn good training wow
big time volume
hitting 5 sets like a champ

 

[Mobster]

Nice work on the incline dumbbell bench

 

[2Thick]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

@Nimble brick
cable fly crossovers
incline bench press
triceps pushdowns

 

[ROIDDERS]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

wow big volume on this
you are throwing around a ton of iron and lots of reps.
good conditioning training

@Nimble brick

 

[Ulter]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

@Nimble brick single arm triceps pushdown
triceps pushdown lots of good exercises
If you keep this up, you'll build up some huge volume quickly.

 

[Masonic Bodybuilder]

Nice man, that is a solid training session. Lots of work.

 

[Nimble brick]

Chest/Triceps
Monday, Jun 23, 2025 at 5:16am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 40 kg x 16
Set 4: 42.5 kg x 12
Set 5: 32.5 kg x 14 [Failure]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 23 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 18
Set 4: 31.25 kg x 11
Set 5: 21.15 kg x 18 [Failure]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 18
Set 3: 70 kg x 15
Set 4: 80 kg x 11
Set 5: 60 kg x 12 [Failure]

Triceps Pushdown
Set 1: 30 kg x 20
Set 2: 35 kg x 20
Set 3: 49 kg x 15
Set 4: 56 kg x 12
Set 5: 35 kg x 20 [Failure]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 18
Set 3: 15 kg x 18
Set 4: 17.5 kg x 13
Set 5: 12.5 kg x 18 [Failure]

@hevyapp
https://evolutionary.org/workout/cae6d77d-93db-4c53-8eb3-753b33b85255

 

[Nimble brick]

chest dips is hella good you doing intense volume how you managing this? @Nimble brick about 2

chest dips is hella good you doing intense volume how you managing this? @Nimble brick about 2 hour training session?

Cheers mate

The session is around 1hr long. Aiming for 1 minute rest in between sets.

I’m loving the coaching and program so I’m focused on using it to it potential to hit my 120kg mark.

 

[Npcclassicphysique champ]

Cheers mate

The session is around 1hr long. Aiming for 1 minute rest in between sets.

I’m loving the coaching and program so I’m focused on using it to it potential to hit my 120kg mark.

1 hour is fast face, you doing well broly

 

[RoySimpson]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

@Nimble brick awesome workout right here bro!

 

[Nimble brick]

Back/Biceps
Tuesday, Jun 24, 2025 at 5:55am

Lat Pulldown (Cable)
Set 1: 65 kg x 12
Set 2: 75 kg x 15
Set 3: 77.5 kg x 15
Set 4: 85 kg x 10
Set 5: 65 kg x 15 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 65 kg x 12
Set 2: 75 kg x 18
Set 3: 85 kg x 14
Set 4: 95 kg x 12
Set 5: 65 kg x 12 [Drop]

T Bar Row
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 50 kg x 17
Set 4: 70 kg x 10
Set 5: 40 kg x 16 [Drop]

Iso-Lateral Row (Machine)
Set 1: 45 kg x 15
Set 2: 65 kg x 18
Set 3: 85 kg x 12
Set 4: 85 kg x 12
Set 5: 45 kg x 18 [Drop]

Preacher Curl (Machine)
Set 1: 30 kg x 16
Set 2: 36 kg x 18
Set 3: 43 kg x 18
Set 4: 50 kg x 12
Set 5: 30 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 15 kg x 18
Set 3: 17.5 kg x 18
Set 4: 20 kg x 12
Set 5: 12.5 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/9368a9e9-44fd-4c54-a444-7db42150056a

 

[ballin2504]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

@Nimble brick some good numbers on the weights

 

[LevButlerov]

Back/Biceps
Tuesday, Jun 24, 2025 at 5:55am

Lat Pulldown (Cable)
Set 1: 65 kg x 12
Set 2: 75 kg x 15
Set 3: 77.5 kg x 15
Set 4: 85 kg x 10
Set 5: 65 kg x 15 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 65 kg x 12
Set 2: 75 kg x 18
Set 3: 85 kg x 14
Set 4: 95 kg x 12
Set 5: 65 kg x 12 [Drop]

T Bar Row
Set 1: 20 kg x 15
Set 2: 40 kg x 15
Set 3: 50 kg x 17
Set 4: 70 kg x 10
Set 5: 40 kg x 16 [Drop]

Iso-Lateral Row (Machine)
Set 1: 45 kg x 15
Set 2: 65 kg x 18
Set 3: 85 kg x 12
Set 4: 85 kg x 12
Set 5: 45 kg x 18 [Drop]

Preacher Curl (Machine)
Set 1: 30 kg x 16
Set 2: 36 kg x 18
Set 3: 43 kg x 18
Set 4: 50 kg x 12
Set 5: 30 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 12
Set 2: 15 kg x 18
Set 3: 17.5 kg x 18
Set 4: 20 kg x 12
Set 5: 12.5 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/9368a9e9-44fd-4c54-a444-7db42150056a

Impressive drop set on Tbars, checking training no pull ups?

 

[Nimble brick]

Impressive drop set on Tbars, checking training no pull ups?

Cheers @LevButlerov

Nah I was unable to do pull ups today. The assisted machine was fucked at the gym I was at this morning.
I substituted the assisted pull-ups with lat pulldowns

 

[LevButlerov]

Cheers @LevButlerov

Nah I was unable to do pull ups today. The assisted machine was fucked at the gym I was at this morning.
I substituted the assisted pull-ups with lat pulldowns

Also a good approach with lat pull downs.

 

[Nimble brick]

Quads/Calves
Wednesday, Jun 25, 2025 at 5:22am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 18
Set 3: 110 kg x 17
Set 4: 138 kg x 12
Set 5: 96 kg x 15 [Drop]

Bulgarian Split Squat
Set 1: 0 kg x 15
Set 2: 15 kg x 18
Set 3: 25 kg x 18
Set 4: 37.25 kg x 12
Set 5: 15 kg x 18 [Drop]

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 18
Set 3: 255 kg x 18
Set 4: 295 kg x 12
Set 5: 215 kg x 18

Hack Squat (Machine)
Set 1: 60 kg x 15
Set 2: 100 kg x 17
Set 3: 120 kg x 16
Set 4: 130 kg x 11
Set 5: 60 kg x 18 [Drop]

Standing Calf Raise (Machine)
Set 1: 45 kg x 15
Set 2: 55 kg x 18
Set 3: 65 kg x 20
Set 4: 75 kg x 12
Set 5: 55 kg x 12 [Drop]

@hevyapp
https://evolutionary.org/workout/VHHMDRUqXxH

 

[LevButlerov]

Quads/Calves
Wednesday, Jun 25, 2025 at 5:22am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 18
Set 3: 110 kg x 17
Set 4: 138 kg x 12
Set 5: 96 kg x 15 [Drop]

Bulgarian Split Squat
Set 1: 0 kg x 15
Set 2: 15 kg x 18
Set 3: 25 kg x 18
Set 4: 37.25 kg x 12
Set 5: 15 kg x 18 [Drop]

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 18
Set 3: 255 kg x 18
Set 4: 295 kg x 12
Set 5: 215 kg x 18

Hack Squat (Machine)
Set 1: 60 kg x 15
Set 2: 100 kg x 17
Set 3: 120 kg x 16
Set 4: 130 kg x 11
Set 5: 60 kg x 18 [Drop]

Standing Calf Raise (Machine)
Set 1: 45 kg x 15
Set 2: 55 kg x 18
Set 3: 65 kg x 20
Set 4: 75 kg x 12
Set 5: 55 kg x 12 [Drop]

@hevyapp
https://evolutionary.org/workout/VHHMDRUqXxH

Start adding food and nutrition please @Nimble brick and pics.

 

[LevButlerov]

Quads/Calves
Wednesday, Jun 25, 2025 at 5:22am

Leg Extension (Machine)
Set 1: 82 kg x 15
Set 2: 96 kg x 18
Set 3: 110 kg x 17
Set 4: 138 kg x 12
Set 5: 96 kg x 15 [Drop]

Bulgarian Split Squat
Set 1: 0 kg x 15
Set 2: 15 kg x 18
Set 3: 25 kg x 18
Set 4: 37.25 kg x 12
Set 5: 15 kg x 18 [Drop]

Leg Press (Machine)
Set 1: 135 kg x 15
Set 2: 215 kg x 18
Set 3: 255 kg x 18
Set 4: 295 kg x 12
Set 5: 215 kg x 18

Hack Squat (Machine)
Set 1: 60 kg x 15
Set 2: 100 kg x 17
Set 3: 120 kg x 16
Set 4: 130 kg x 11
Set 5: 60 kg x 18 [Drop]

Standing Calf Raise (Machine)
Set 1: 45 kg x 15
Set 2: 55 kg x 18
Set 3: 65 kg x 20
Set 4: 75 kg x 12
Set 5: 55 kg x 12 [Drop]

@hevyapp
https://evolutionary.org/workout/VHHMDRUqXxH

Start adding food and nutrition please @Nimble brick and pics.

here is a good example on how to do a log update
https://www.evolutionary.org/forums...mg-test-300-mast-300-deca.105324/post-1775225
@Nimble brick

Week 11

Back and Biceps training with food I’ve eaten today and pretty much everyday.

The more I get into this cut next month I plan to go more fish, less chicken, and not some crappy tuna in a can. I can actually get really great tuna steaks from a local butcher as well as cod and salmon.

6:00 AM

60g protein shake
1 can of tuna
1 banana
scoop of Amazing Grass greens blend

9:00 AM

2 hard boiled eggs

11:00 AM

3 grilled boneless chicken thighs
1 bag of jasmine rice


4:00 PM

3 grilled boneless chicken thighs
1½ sweet potatoes
1 bag of broccoli and cheese

6:00 PM (Pre-workout)

1 can of tuna
1 sweet potato
1 banana


9:00 PM (Post-workout)

60g protein shake


Daily Macros:


Protein: 357g
Carbs: 220g
Fat: 60g
Calories: 2,800


I’m completely open to criticism and actually welcome it. Thanks fellas.




View attachment 100313View attachment 100314View attachment 100315View attachment 100316

View attachment 100318

 

[Noah Wixx]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

This is a well put together workout

 

[25homes]

Chest/Triceps
Saturday, Jun 21, 2025 at 6:02am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 18
Set 2: 35 kg x 18
Set 3: 42.5 kg x 15
Set 4: 47.5 kg x 10
Set 5: 35 kg x 12 [Drop]

Chest Dip
Set 1: 15 reps
Set 2: 20 reps
Set 3: 25 reps
Set 4: 22 reps

Cable Fly Crossovers
Set 1: 11.25 kg x 15
Set 2: 18.75 kg x 20
Set 3: 23.75 kg x 16
Set 4: 31.25 kg x 10
Set 5: 18.75 kg x 18 [Drop]

Incline Bench Press (Barbell)
Set 1: 40 kg x 18
Set 2: 60 kg x 15
Set 3: 70 kg x 16
Set 4: 80 kg x 10
Set 5: 60 kg x 10 [Drop]

Triceps Pushdown
Set 1: 25 kg x 20
Set 2: 36.25 kg x 20
Set 3: 47.5 kg x 20
Set 4: 57.5 kg x 13
Set 5: 36.25 kg x 17 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 15
Set 2: 12.5 kg x 16
Set 3: 15 kg x 15
Set 4: 17.5 kg x 10
Set 5: 12.5 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/MUkE7zAyrtW

Great workout here