Please Scroll Down to See Forums Below 
The dips are unassisted. Killer but feel good
bros that good. you should love it
a good program is important
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
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.......
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
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 you are completely ignoring my posts why?@Nimble brick can you update your training? I think you need at least a drop set in here.
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
Thanks checking in again
@Nimble brick great training update
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
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
chest dips is hella good you doing intense volume how you managing this? @Nimble brick about 2 hour training session?
@Nimble brick A very impressive job on this volume. You're looking really strong.
Keep up the good work.
bros hardcore iron training on this one
lots of volume
that is a tough workout not easy!
@Nimble brick
Those dips are solid. Good working session you have there.
