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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
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
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
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
You should be doing a lot more cardio 6x/week if you can.
This is high volume but start upping to 15-20 reps on some sets.
seated calf raise is cool stuff. i like how you increased the kg's per set. it is solid!
@Nimble brick
@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.
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
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
@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
@Nimble brick solid work right here bro!!
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
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
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
Yeah will be trying to get cardio in everyday but work is crazy so it will be a challenge some days
Cheers mate @Ulter
It’s definitely a love hate relationship with the split squats.
But I’m loving the new program
Do your best to plan it out.
shoulder press looking strong
if its tough then it means it makes you stronger
