Approved Log Test E, Mast E, Hgh Cycle Log

[Nimble brick]

Workouts and food look on point bro and you can see you are putting in the work!!!

Thanks mate
Keen to keep pushing and see what I can achieve. All systems go now

 

[Sassy Rep]

Decided to make the most of the public holiday and tested out the hamstring after tearing it a few weeks back. A nice early morning walk and it’s pulled up fine.
Followed by a solid gym session. Been feeling strong and focus with my training and diet the last few weeks

View attachment 126416
Chest/Triceps
Monday, Oct 06, 2025 at 10:31am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 45 kg x 16
Set 4: 50 kg x 8
Set 5: 37.5 kg x 15 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 5 kg x 20
Set 3: 10 kg x 20
Set 4: 15 kg x 15
Set 5: 5 kg x 15 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 22.5 kg x 20
Set 3: 32.5 kg x 20
Set 4: 42.5 kg x 15
Set 5: 22.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 50 kg x 20
Set 4: 60 kg x 11
Set 5: 40 kg x 20 [Drop]

Triceps Pushdown
Set 1: 20 kg x 22
Set 2: 35 kg x 20
Set 3: 42 kg x 20
Set 4: 49 kg x 15
Set 5: 35 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 25
Set 2: 37.5 kg x 20
Set 3: 37.5 kg x 16

@hevyapp
https://evolutionary.org/workout/OLMNG8T6522

Nice looking workout.

 

[LevButlerov]

Decided to make the most of the public holiday and tested out the hamstring after tearing it a few weeks back. A nice early morning walk and it’s pulled up fine.
Followed by a solid gym session. Been feeling strong and focus with my training and diet the last few weeks

View attachment 126416
Chest/Triceps
Monday, Oct 06, 2025 at 10:31am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 45 kg x 16
Set 4: 50 kg x 8
Set 5: 37.5 kg x 15 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 5 kg x 20
Set 3: 10 kg x 20
Set 4: 15 kg x 15
Set 5: 5 kg x 15 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 22.5 kg x 20
Set 3: 32.5 kg x 20
Set 4: 42.5 kg x 15
Set 5: 22.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 50 kg x 20
Set 4: 60 kg x 11
Set 5: 40 kg x 20 [Drop]

Triceps Pushdown
Set 1: 20 kg x 22
Set 2: 35 kg x 20
Set 3: 42 kg x 20
Set 4: 49 kg x 15
Set 5: 35 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 25
Set 2: 37.5 kg x 20
Set 3: 37.5 kg x 16

@hevyapp
https://evolutionary.org/workout/OLMNG8T6522

Good to see the hamstring handled the walk with no pain which means the tissue is ready for controlled loading again. The 50 kg incline dumbbell set for 8 reps was strong so keep it there until you hit 10 clean before adding load.

Dips at 15 kg for 15 show good endurance so add a 20 kg plate next session and aim for 10 to 12 solid reps.

 

[ceo]

Thanks mate

It’s crazy to look back and see the difference. It’s been a tough 12 months going through a divorce and running a company but I’m pumped to be where I am today. Keen to see what I can achieve

bros divorce no fun. hopefully you didn't get taken to cleaners lol

 

[2Thick]

Thanks mate

EVO family love

 

[Ulter]

Thanks mate.
It’s crazy to see the difference . I’m loving the experience and journey so far and keen to keep pushing

Just imagine where you will be in a year.

 

[Nimble brick]

Chest/Triceps
Monday, Oct 13, 2025 at 5:23am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 20
Set 3: 45 kg x 16
Set 4: 45 kg x 10
Set 5: 37.5 kg x 16 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15
Set 5: 0 kg x 17 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 23.75 kg x 15
Set 3: 32.5 kg x 15
Set 4: 42.5 kg x 15
Set 5: 22.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 17
Set 4: 40 kg x 14
Set 5: 30 kg x 18 [Drop]

Triceps Pushdown
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 42 kg x 20
Set 4: 49 kg x 19
Set 5: 35 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 25
Set 2: 30 kg x 25
Set 3: 30 kg x 22
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/cc5494f4-25ae-466f-8a2e-b6acb0a8e867

 

[LevButlerov]

Chest/Triceps
Monday, Oct 13, 2025 at 5:23am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 20
Set 3: 45 kg x 16
Set 4: 45 kg x 10
Set 5: 37.5 kg x 16 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15
Set 5: 0 kg x 17 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 23.75 kg x 15
Set 3: 32.5 kg x 15
Set 4: 42.5 kg x 15
Set 5: 22.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 17
Set 4: 40 kg x 14
Set 5: 30 kg x 18 [Drop]

Triceps Pushdown
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 42 kg x 20
Set 4: 49 kg x 19
Set 5: 35 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 25
Set 2: 30 kg x 25
Set 3: 30 kg x 22
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/cc5494f4-25ae-466f-8a2e-b6acb0a8e867

Chest and triceps day looks packed with volume and clean rep work. The 45 kg incline sets and 10 kg weighted dips show strong pressing endurance, just start next week with 47.5 kg dumbbells for your top set to keep progression rolling.

Cable and Smith machine incline balance the load perfectly for chest width and upper fill. Keep triceps pushdowns around 49 kg till you can cleanly hit 20 again, then add 2.5 kg to restart the climb.

 

[Sassy Rep]

Chest/Triceps
Monday, Oct 13, 2025 at 5:23am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 20
Set 3: 45 kg x 16
Set 4: 45 kg x 10
Set 5: 37.5 kg x 16 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 10 kg x 15
Set 5: 0 kg x 17 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 23.75 kg x 15
Set 3: 32.5 kg x 15
Set 4: 42.5 kg x 15
Set 5: 22.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 17
Set 4: 40 kg x 14
Set 5: 30 kg x 18 [Drop]

Triceps Pushdown
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 42 kg x 20
Set 4: 49 kg x 19
Set 5: 35 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 25
Set 2: 30 kg x 25
Set 3: 30 kg x 22
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/cc5494f4-25ae-466f-8a2e-b6acb0a8e867

Nice full workout bro

 

[Nimble brick]

 

[LevButlerov]

View attachment 130684View attachment 130685View attachment 130686

Leaner bigger and meaner and I like your mirror its one of them heated ones?

 

[Nimble brick]

Chest/Triceps
Monday, Oct 20, 2025 at 5:53am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 45 kg x 17
Set 4: 45 kg x 12
Set 5: 37.5 kg x 18 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 17
Set 3: 10 kg x 15
Set 4: 10 kg x 16
Set 5: 0 kg x 20 [Drop]

Cable Fly Crossovers
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Incline Bench Press (Barbell)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 15
Set 4: 70 kg x 10
Set 5: 60 kg x 19 [Drop]

Triceps Pushdown
Set 1: 22.5 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 20
Set 4: 45 kg x 15
Set 5: 37.5 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 16
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/93e1a4f1-1eba-4593-9b0d-a114945b94fe

 

[Nimble brick]

Leaner bigger and meaner and I like your mirror its one of them heated ones?

Not sure about meaner. Haha gentle giant

I think it is one of those fancy ones.
The local gym had a facelift and had them installed

 

[LevButlerov]

Not sure about meaner. Haha gentle giant

I think it is one of those fancy ones.
The local gym had a facelift and had them installed

Leaner and gentler then
fancy mirrors for sure, lol I went to a bb gym with a few brown ones (i guessed roidrage? LOL)

 

[LevButlerov]

Chest/Triceps
Monday, Oct 20, 2025 at 5:53am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 45 kg x 17
Set 4: 45 kg x 12
Set 5: 37.5 kg x 18 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 17
Set 3: 10 kg x 15
Set 4: 10 kg x 16
Set 5: 0 kg x 20 [Drop]

Cable Fly Crossovers
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Incline Bench Press (Barbell)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 15
Set 4: 70 kg x 10
Set 5: 60 kg x 19 [Drop]

Triceps Pushdown
Set 1: 22.5 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 20
Set 4: 45 kg x 15
Set 5: 37.5 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 16
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/93e1a4f1-1eba-4593-9b0d-a114945b94fe

Good day I like the drop sets you driving volume up

 

[stevesmi]

View attachment 130684View attachment 130685View attachment 130686

@Nimble brick your improvements have been amazing since you started logging a while back. the physique looks A+. keep it going.

 

[Mobster]

Leaner bigger and meaner and I like your mirror its one of them heated ones?

Yep - arm veins a-popping

 

[Sassy Rep]

View attachment 130684View attachment 130685View attachment 130686

You got a going on there bro and the workout looks good.
Chest/Triceps
Monday, Oct 20, 2025 at 5:53am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 45 kg x 17
Set 4: 45 kg x 12
Set 5: 37.5 kg x 18 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 17
Set 3: 10 kg x 15
Set 4: 10 kg x 16
Set 5: 0 kg x 20 [Drop]

Cable Fly Crossovers
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Incline Bench Press (Barbell)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 15
Set 4: 70 kg x 10
Set 5: 60 kg x 19 [Drop]

Triceps Pushdown
Set 1: 22.5 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 20
Set 4: 45 kg x 15
Set 5: 37.5 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 16
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/93e1a4f1-1eba-4593-9b0d-a114945b94fe

 

[2Thick]

Chest/Triceps
Monday, Oct 20, 2025 at 5:53am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 45 kg x 17
Set 4: 45 kg x 12
Set 5: 37.5 kg x 18 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 17
Set 3: 10 kg x 15
Set 4: 10 kg x 16
Set 5: 0 kg x 20 [Drop]

Cable Fly Crossovers
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Incline Bench Press (Barbell)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 15
Set 4: 70 kg x 10
Set 5: 60 kg x 19 [Drop]

Triceps Pushdown
Set 1: 22.5 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 20
Set 4: 45 kg x 15
Set 5: 37.5 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 16
Set 3: 12.5 kg x 12
Set 4: 12.5 kg x 12
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/93e1a4f1-1eba-4593-9b0d-a114945b94fe

If you keep up with this consistent iron training then you will continue to improve. I like the volume and I like that you're hitting 5 sets. That really pushes your body. @Nimble brick

 

[Ulter]

View attachment 130684View attachment 130685View attachment 130686

looking nice on the look! @Nimble brick your conditioning has improved 100%. Your arms especially are growing like a weed.

 

[ceo]

View attachment 130684View attachment 130685View attachment 130686

@Nimble brick bros seeing some growth and you looking lean! You think this the best you've ever looked in your life? I think you make big improvements.

 

[ROIDDERS]

Not sure about meaner. Haha gentle giant

I think it is one of those fancy ones.
The local gym had a facelift and had them installed

good we need more gentle giants in this world lol. i'm glad you are doing so good. keep the hard work going! @Nimble brick

 

[Nimble brick]

Quick dinner for tonight
5 egg omelette with 100g salami
170g farmers union protein yoghurt with honey and granola

Been a massive day starting off with a solid gym session

Followed by a 5km walk and a 3km run tonight to test out the new running shoes

Back/Biceps
Tuesday, Oct 21, 2025 at 6:01am

Pull Up (Assisted)
Set 1: 54 kg x 15
Set 2: 47 kg x 15
Set 3: 40 kg x 13
Set 4: 40 kg x 10

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 13
Set 5: 60 kg x 18 [Drop]

T Bar Row
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 55 kg x 20
Set 4: 55 kg x 18
Set 5: 20 kg x 20 [Drop]

Dumbbell Row
Set 1: 30 kg x 20
Set 2: 35 kg x 18
Set 3: 35 kg x 16

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 25 kg x 20
Set 4: 25 kg x 20
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 20
Set 2: 12.5 kg x 20
Set 3: 15 kg x 20

@hevyapp
https://evolutionary.org/workout/bc52wZgFuoJ

 

[Nimble brick]

good we need more gentle giants in this world lol. i'm glad you are doing so good. keep the hard work going! @Nimble brick

Thanks man @ROIDDERS

Been a crazy couple of weeks but happy to lock back in and push myself over the next few months

 

[Nimble brick]

@Nimble brick bros seeing some growth and you looking lean! You think this the best you've ever looked in your life? I think you make big improvements.

Thanks mate @ceo

This is the best I have looked in my life and I haven’t finished yet.
So many people that haven’t seen me over the last year are blown away with the change.

 

[Nimble brick]

looking nice on the look! @Nimble brick your conditioning has improved 100%. Your arms especially are growing like a weed.

Thanks man @Ulter

Thanks have been crazy over last few months but I’m happy with the progress

 

[ceo]

Thanks mate @ceo

This is the best I have looked in my life and I haven’t finished yet.
So many people that haven’t seen me over the last year are blown away with the change.

bros tell them evo family helped push you!

 

[ROIDDERS]

Thanks man @ROIDDERS

Been a crazy couple of weeks but happy to lock back in and push myself over the next few months

Get in for sure and pump the iron.

 

[Ulter]

Thanks man @Ulter

Thanks have been crazy over last few months but I’m happy with the progress

Very good to see that.

 

[Tiger Salman Khan]

View attachment 132136

Quick dinner for tonight
5 egg omelette with 100g salami
170g farmers union protein yoghurt with honey and granola

Been a massive day starting off with a solid gym session

Followed by a 5km walk and a 3km run tonight to test out the new running shoes

Back/Biceps
Tuesday, Oct 21, 2025 at 6:01am

Pull Up (Assisted)
Set 1: 54 kg x 15
Set 2: 47 kg x 15
Set 3: 40 kg x 13
Set 4: 40 kg x 10

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 13
Set 5: 60 kg x 18 [Drop]

T Bar Row
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 55 kg x 20
Set 4: 55 kg x 18
Set 5: 20 kg x 20 [Drop]

Dumbbell Row
Set 1: 30 kg x 20
Set 2: 35 kg x 18
Set 3: 35 kg x 16

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 25 kg x 20
Set 4: 25 kg x 20
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 20
Set 2: 12.5 kg x 20
Set 3: 15 kg x 20

@hevyapp
https://evolutionary.org/workout/bc52wZgFuoJ

@Nimble brick numbers look good......keep shining.......

 

[ballin2504]

View attachment 130684View attachment 130685View attachment 130686

@Nimble brick you’re looking really good brother. Keep up the good work.

 

[LevButlerov]

View attachment 132136

Quick dinner for tonight
5 egg omelette with 100g salami
170g farmers union protein yoghurt with honey and granola

Been a massive day starting off with a solid gym session

Followed by a 5km walk and a 3km run tonight to test out the new running shoes

Back/Biceps
Tuesday, Oct 21, 2025 at 6:01am

Pull Up (Assisted)
Set 1: 54 kg x 15
Set 2: 47 kg x 15
Set 3: 40 kg x 13
Set 4: 40 kg x 10

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 13
Set 5: 60 kg x 18 [Drop]

T Bar Row
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 55 kg x 20
Set 4: 55 kg x 18
Set 5: 20 kg x 20 [Drop]

Dumbbell Row
Set 1: 30 kg x 20
Set 2: 35 kg x 18
Set 3: 35 kg x 16

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 25 kg x 20
Set 4: 25 kg x 20
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 20
Set 2: 12.5 kg x 20
Set 3: 15 kg x 20

@hevyapp
https://evolutionary.org/workout/bc52wZgFuoJ

Back and biceps session hit big volume, those 20 rep sets on rows and curls will blow the arms up.

Nice balance adding the 5 km walk and 3 km run after, you got good cardio

 

[RoySimpson]

View attachment 130684View attachment 130685View attachment 130686

@Nimble brick looking strong bro!

 

[Sassy Rep]

View attachment 132136

Quick dinner for tonight
5 egg omelette with 100g salami
170g farmers union protein yoghurt with honey and granola

Been a massive day starting off with a solid gym session

Followed by a 5km walk and a 3km run tonight to test out the new running shoes

Back/Biceps
Tuesday, Oct 21, 2025 at 6:01am

Pull Up (Assisted)
Set 1: 54 kg x 15
Set 2: 47 kg x 15
Set 3: 40 kg x 13
Set 4: 40 kg x 10

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 60 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 13
Set 5: 60 kg x 18 [Drop]

T Bar Row
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 55 kg x 20
Set 4: 55 kg x 18
Set 5: 20 kg x 20 [Drop]

Dumbbell Row
Set 1: 30 kg x 20
Set 2: 35 kg x 18
Set 3: 35 kg x 16

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 25 kg x 20
Set 4: 25 kg x 20
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 20
Set 2: 12.5 kg x 20
Set 3: 15 kg x 20

@hevyapp
https://evolutionary.org/workout/bc52wZgFuoJ

That's a good solid dinner.

 

[Nimble brick]

Been a solid week this week

Feeling good with training and diet. I getting some solid sessions in and feeling like I’m leaving even thing at the gym.
I have noticed that I’m feeling a few little niggles coming back in the knee and shoulder.
I have watching the weight around those areas but still going hard.

Weights up to 126kg.
I’m feeling great and I’m thinking that’s due to some water retention from hgh. Other then that I’m feeling great and have noticed I’ve hit a lot for veins starting to come through around the shoulders and quads

Will be monitoring the niggles and continuing to push

 

[LevButlerov]

View attachment 133571
View attachment 133572
Been a solid week this week

Feeling good with training and diet. I getting some solid sessions in and feeling like I’m leaving even thing at the gym.
I have noticed that I’m feeling a few little niggles coming back in the knee and shoulder.
I have watching the weight around those areas but still going hard.

Weights up to 126kg.
I’m feeling great and I’m thinking that’s due to some water retention from hgh. Other then that I’m feeling great and have noticed I’ve hit a lot for veins starting to come through around the shoulders and quads

Will be monitoring the niggles and continuing to push

You look good in the pics, leaner with more detail across shoulders and quads. 126 kg and still tightening up is solid progress.

Keep training hard but watch those knee and shoulder issues, maybe back off load slightly for a week if the tightness grows so you can keep pushing forward clean.

 

[Sassy Rep]

View attachment 133571
View attachment 133572
Been a solid week this week

Feeling good with training and diet. I getting some solid sessions in and feeling like I’m leaving even thing at the gym.
I have noticed that I’m feeling a few little niggles coming back in the knee and shoulder.
I have watching the weight around those areas but still going hard.

Weights up to 126kg.
I’m feeling great and I’m thinking that’s due to some water retention from hgh. Other then that I’m feeling great and have noticed I’ve hit a lot for veins starting to come through around the shoulders and quads

Will be monitoring the niggles and continuing to push

When you carry good weight bro you are bound to feel it. But DM me if it keeps up and I'll see what I can do for you .

 

[Nimble brick]

When you carry good weight bro you are bound to feel it. But DM me if it keeps up and I'll see what I can do for you .

Yeah I have always been a hefty fella but feeling good getting down to where I am now.
When I was at my fittest I was still 121kg with not as muscle

I might flick you a msg and see what we can do. I want to get in front of it so it dosnt get to bad and stops me all together @Sassy Rep

 

[Nimble brick]

You look good in the pics, leaner with more detail across shoulders and quads. 126 kg and still tightening up is solid progress.

Keep training hard but watch those knee and shoulder issues, maybe back off load slightly for a week if the tightness grows so you can keep pushing forward clean.

Thanks mate
It’s funny how the body works. Still a heavy fella but the best I have ever looked and felt

Yeah I am making sure I look after the sore areas and not push to hard. I don’t want to be unable to train due to injury. That is never a fun time

 

[LevButlerov]

Thanks mate
It’s funny how the body works. Still a heavy fella but the best I have ever looked and felt

Yeah I am making sure I look after the sore areas and not push to hard. I don’t want to be unable to train due to injury. That is never a fun time

You look good and really making those life changes is crucial @Nimble brick

push hard but slow we will get there.

 

[Nimble brick]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

 

[LevButlerov]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

Strong quad focus with high reps and control, the 30kg Bulgarians and 80kg hacks sound brutal. Slow contractions like that will blow up leg density fast.

next time Add calf weight, even 40kg seated, and stretch between sets for full range. @Nimble brick

 

[Mobster]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

So nothing x 5 lots of nothing?

 

[stevesmi]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

@Nimble brick This is a really good training session. You got a lot of legwork done. I'm very impressed. Keep up the good work.

 

[2Thick]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

I really like the different exercises you're doing hitting your legs. You put in some hardcore iron training. The sets look fantastic. @Nimble brick

 

[Ulter]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

Nice iron training on the leg. @Nimble brick You're showing how it's done with multiple sets. And I like how you keep the weights under control, especially on the hack squats.

 

[ROIDDERS]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

@Nimble brick the quads and calves look fantastic if you ask me. That's a good structured workout and you burn a lot of calories in the process. Did you end up doing any cardio? Make sure you add it.

 

[ceo]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

bros i love me some standing calf raises. those are a lot of fun. and the seated ones are good for burnout. @Nimble brick

 

[ballin2504]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

@nimblebrick great way to change the training up. Bet you had one hell of a pump

 

[Nimble brick]

 

[LevButlerov]

View attachment 136258View attachment 136259

solid size you're leaning out and getting bigger too wow!

 

[Sassy Rep]

Decided to concentrate on slow and controlled reps today. Really squeezing the muscle.
It was an absolute killer. Haha

Quads/Calves
Wednesday, Oct 29, 2025 at 7:17am

Single Leg Extensions
Set 1: 33 kg x 20
Set 2: 40 kg x 15
Set 3: 40 kg x 18
Set 4: 40 kg x 20
Set 5: 33 kg x 17 [Drop]

Bulgarian Split Squat
Set 1: 20 kg x 15
Set 2: 30 kg x 17
Set 3: 30 kg x 17
Set 4: 30 kg x 16
Set 5: 20 kg x 15 [Drop]

Single Leg Press (Machine)
Set 1: 45 kg x 20
Set 2: 90 kg x 16
Set 3: 90 kg x 15
Set 4: 90 kg x 16
Set 5: 50 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 15
Set 3: 80 kg x 15
Set 4: 80 kg x 14
Set 5: 60 kg x 16 [Drop]

Standing Calf Raise (Machine)
Set 1: 0 kg x 0
Set 2: 0 kg x 0
Set 3: 0 kg x 0
Set 4: 0 kg x 0
Set 5: 0 kg x 0 [Drop]

Seated Calf Raise
Set 1: 37 kg x 20
Set 2: 37 kg x 20
Set 3: 37 kg x 20
Set 4: 0 kg x 0

@hevyapp
https://evolutionary.org/workout/4fff2e5f-b620-44ed-90ee-a56903ecb12f

View attachment 136258View attachment 136259

That's the way brother your getting there

 

[Nimble brick]

Decided to throw some chicken breast in the smoker this afternoon
I will be throwing these in some omelettes and to snack on over the next week.

 

[Nimble brick]

So nothing x 5 lots of nothing?

Yeah I had to miss the standing calf raises due to running out of time
Made up for it the next day

 

[Nimble brick]

@Nimble brick This is a really good training session. You got a lot of legwork done. I'm very impressed. Keep up the good work.

Thanks @stevesmi

I’m definitely feeling it with the change up with slower reps and more time under tension

Keen to see what this week brings

 

[Nimble brick]

I really like the different exercises you're doing hitting your legs. You put in some hardcore iron training. The sets look fantastic. @Nimble brick

Thanks @2Thick

It’s been a solid few weeks and with the change in time used tension with reps I’m keen to see the next few

 

[Nimble brick]

Nice iron training on the leg. @Nimble brick You're showing how it's done with multiple sets. And I like how you keep the weights under control, especially on the hack squats.

Cheers @Ulter

It’s definitely a love hate relationship with the hack squat. It’s a brutal machine but you gotta put in the work to get the results

 

[Nimble brick]

@Nimble brick the quads and calves look fantastic if you ask me. That's a good structured workout and you burn a lot of calories in the process. Did you end up doing any cardio? Make sure you add it.

Thanks @ROIDDERS

I had a low week with the cardio. I have some torn cartilage in the knee that’s flared up so with the rest from cardio it feeling ready to hit the cardio this week

 

[Nimble brick]

@nimblebrick great way to change the training up. Bet you had one hell of a pump

Thanks @ballin2504

Mate it was a killer pump.
I’m keen to keep it going and see what the change in program can get me.

 

[Nimble brick]

solid size you're leaning out and getting bigger too wow!

Thanks @LevButlerov

With the cardio picking back up this week I’m keen to see myself lean out some more

 

[stevesmi]

Thanks @stevesmi

I’m definitely feeling it with the change up with slower reps and more time under tension

Keen to see what this week brings

Kick ass !

 

[LevButlerov]

Thanks @LevButlerov

With the cardio picking back up this week I’m keen to see myself lean out some more

Going to be shredded

 

[Ulter]

Cheers @Ulter

It’s definitely a love hate relationship with the hack squat. It’s a brutal machine but you gotta put in the work to get the results

I think it's a great tool though.

 

[2Thick]

Thanks @2Thick

It’s been a solid few weeks and with the change in time used tension with reps I’m keen to see the next few

Yes. As the seasons changed and so should we. At least that keeps it from being boring.

 

[ROIDDERS]

Thanks @ROIDDERS

I had a low week with the cardio. I have some torn cartilage in the knee that’s flared up so with the rest from cardio it feeling ready to hit the cardio this week

Yeah, that's something to look out for. You don't want to flare it up too much.

 

[Sassy Rep]

Decided to throw some chicken breast in the smoker this afternoon
I will be throwing these in some omelettes and to snack on over the next week.

View attachment 136815
View attachment 136816
View attachment 136817

There's some good working going on here!

 

[Nimble brick]

Well this session was tough but I loved the burn. I have been really focusing on slow and controlled movement with a good squeeze. The burn is killer

Shoulders/Arms
Thursday, Nov 06, 2025 at 5:15am

Shoulder Press (Dumbbell)
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 60 kg x 12
Set 5: 25 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 30 kg x 14
Set 3: 30 kg x 15
Set 4: 40 kg x 11
Set 5: 25 kg x 14 [Drop]

Lateral Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 14
Set 3: 35 kg x 16
Set 4: 40 kg x 12
Set 5: 25 kg x 20 [Drop]

Reverse Fly Single Arm (Cable)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 16
Set 3: 10 kg x 15
Set 4: 10 kg x 13
Set 5: 7.8 kg x 15 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 15
Set 3: 15 kg x 16
Set 4: 15 kg x 16
Set 5: 0 kg x 0 [Drop]

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 30 kg x 16
Set 3: 30 kg x 17
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/8352788e-1698-4ecc-8380-3e9559b6f971

 

[Sassy Rep]

Well this session was tough but I loved the burn. I have been really focusing on slow and controlled movement with a good squeeze. The burn is killer

Shoulders/Arms
Thursday, Nov 06, 2025 at 5:15am

Shoulder Press (Dumbbell)
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 60 kg x 12
Set 5: 25 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 30 kg x 14
Set 3: 30 kg x 15
Set 4: 40 kg x 11
Set 5: 25 kg x 14 [Drop]

Lateral Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 14
Set 3: 35 kg x 16
Set 4: 40 kg x 12
Set 5: 25 kg x 20 [Drop]

Reverse Fly Single Arm (Cable)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 16
Set 3: 10 kg x 15
Set 4: 10 kg x 13
Set 5: 7.8 kg x 15 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 15
Set 3: 15 kg x 16
Set 4: 15 kg x 16
Set 5: 0 kg x 0 [Drop]

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 30 kg x 16
Set 3: 30 kg x 17
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/8352788e-1698-4ecc-8380-3e9559b6f971

Good work bro. I like it.

 

[LevButlerov]

Well this session was tough but I loved the burn. I have been really focusing on slow and controlled movement with a good squeeze. The burn is killer

Shoulders/Arms
Thursday, Nov 06, 2025 at 5:15am

Shoulder Press (Dumbbell)
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 60 kg x 12
Set 5: 25 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 30 kg x 14
Set 3: 30 kg x 15
Set 4: 40 kg x 11
Set 5: 25 kg x 14 [Drop]

Lateral Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 14
Set 3: 35 kg x 16
Set 4: 40 kg x 12
Set 5: 25 kg x 20 [Drop]

Reverse Fly Single Arm (Cable)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 16
Set 3: 10 kg x 15
Set 4: 10 kg x 13
Set 5: 7.8 kg x 15 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 15
Set 3: 15 kg x 16
Set 4: 15 kg x 16
Set 5: 0 kg x 0 [Drop]

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 30 kg x 16
Set 3: 30 kg x 17
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/8352788e-1698-4ecc-8380-3e9559b6f971

Strong shoulder and arm session, that 60kg press is good but you shouldn't go over 20-30kg on the shoulders overheads otherwise you risk injury imo @Nimble brick


@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

 

[Dreamer]

Well this session was tough but I loved the burn. I have been really focusing on slow and controlled movement with a good squeeze. The burn is killer

Shoulders/Arms
Thursday, Nov 06, 2025 at 5:15am

Shoulder Press (Dumbbell)
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 60 kg x 12
Set 5: 25 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 30 kg x 14
Set 3: 30 kg x 15
Set 4: 40 kg x 11
Set 5: 25 kg x 14 [Drop]

Lateral Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 14
Set 3: 35 kg x 16
Set 4: 40 kg x 12
Set 5: 25 kg x 20 [Drop]

Reverse Fly Single Arm (Cable)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 16
Set 3: 10 kg x 15
Set 4: 10 kg x 13
Set 5: 7.8 kg x 15 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 15
Set 3: 15 kg x 16
Set 4: 15 kg x 16
Set 5: 0 kg x 0 [Drop]

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 30 kg x 16
Set 3: 30 kg x 17
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/8352788e-1698-4ecc-8380-3e9559b6f971

I love high rep shoulder work, same with calves, I feel they really burn out and get the stimulus that way

 

[HarleyGuy]

Well this session was tough but I loved the burn. I have been really focusing on slow and controlled movement with a good squeeze. The burn is killer

Shoulders/Arms
Thursday, Nov 06, 2025 at 5:15am

Shoulder Press (Dumbbell)
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 60 kg x 12
Set 5: 25 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 30 kg x 14
Set 3: 30 kg x 15
Set 4: 40 kg x 11
Set 5: 25 kg x 14 [Drop]

Lateral Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 14
Set 3: 35 kg x 16
Set 4: 40 kg x 12
Set 5: 25 kg x 20 [Drop]

Reverse Fly Single Arm (Cable)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 16
Set 3: 10 kg x 15
Set 4: 10 kg x 13
Set 5: 7.8 kg x 15 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 15
Set 3: 15 kg x 16
Set 4: 15 kg x 16
Set 5: 0 kg x 0 [Drop]

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 30 kg x 16
Set 3: 30 kg x 17
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/8352788e-1698-4ecc-8380-3e9559b6f971

Bro you're before and after shots from your first post in May are an incredible transformation wow! And your weights haven't dropped you're keeping your strength up... keep updating bro this is good!

 

[Nimble brick]

I love high rep shoulder work, same with calves, I feel they really burn out and get the stimulus that way

I really felt the burn this morning.

The old calf’s got a little tickle yesterday

 

[Nimble brick]

Strong shoulder and arm session, that 60kg press is good but you shouldn't go over 20-30kg on the shoulders overheads otherwise you risk injury imo @Nimble brick


@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

Cheers mate

The years of plastering have built the shoulder up but I have been looking after them the last few years now I have gotten off the tools

I have a tiny niggle in my right shoulder so will be adding some bcp and tb off @Sassy's Pharmaceuticals in the coming weeks

 

[Nimble brick]

Bro you're before and after shots from your first post in May are an incredible transformation wow! And your weights haven't dropped you're keeping your strength up... keep updating bro this is good!

Thanks @HarleyGuy

It’s my first time having a good crack at this and have been loving the journey.
It’s the best I have felt physically and mentally.

I am keen to see what I can push myself to achieve

 

[LevButlerov]

Cheers mate

The years of plastering have built the shoulder up but I have been looking after them the last few years now I have gotten off the tools

I have a tiny niggle in my right shoulder so will be adding some bcp and tb off @Sassy's Pharmaceuticals in the coming weeks

Good plan mate, that plastering base gave you those thick shoulders @Nimble brick

BPC and TB together will sort that niggle fast, try to add ghk if possible.

 

[Allupfromhere]

Well this session was tough but I loved the burn. I have been really focusing on slow and controlled movement with a good squeeze. The burn is killer

Shoulders/Arms
Thursday, Nov 06, 2025 at 5:15am

Shoulder Press (Dumbbell)
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 60 kg x 12
Set 5: 25 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 30 kg x 14
Set 3: 30 kg x 15
Set 4: 40 kg x 11
Set 5: 25 kg x 14 [Drop]

Lateral Raise (Dumbbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 14
Set 3: 35 kg x 16
Set 4: 40 kg x 12
Set 5: 25 kg x 20 [Drop]

Reverse Fly Single Arm (Cable)
Set 1: 7.5 kg x 15
Set 2: 10 kg x 16
Set 3: 10 kg x 15
Set 4: 10 kg x 13
Set 5: 7.8 kg x 15 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 15
Set 3: 15 kg x 16
Set 4: 15 kg x 16
Set 5: 0 kg x 0 [Drop]

Bicep Curl (Dumbbell)
Set 1: 20 kg x 20
Set 2: 30 kg x 16
Set 3: 30 kg x 17
Set 4: 30 kg x 20
Set 5: 0 kg x 0 [Drop]

@hevyapp
https://evolutionary.org/workout/8352788e-1698-4ecc-8380-3e9559b6f971

Bruhhh pro level volume right there
Are those total weights or each dumbbell legend?

 

[Nimble brick]

Bruhhh pro level volume right there
Are those total weights or each dumbbell legend?

Cheers mate

The dumbbell sets are a total of the 2.
Due to a niggle in the shoulder I’m concentrating on slow and controlled reps. Get a massive pump out of it

 

[Allupfromhere]

Cheers mate

The dumbbell sets are a total of the 2.
Due to a niggle in the shoulder I’m concentrating on slow and controlled reps. Get a massive pump out of it

Thats the only way to train brother fuck yess

 

[Nimble brick]

Thats the only way to train brother fuck yess

I have definitely felt I’m getting a lot more out of the slow and controlled reps. Not that I threw it all around before but really focusing on the time under tension is the winner

 

[Nimble brick]

latest pics
Have been feeling good this week. Solid week in the gym and body holding up well besides the little niggles.

 

[LevButlerov]

latest pics
Have been feeling good this week. Solid week in the gym and body holding up well besides the little niggles.

View attachment 138724View attachment 138725

feeling good and looking good and lean in those pics @Nimble brick

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki
@rizzlekdizzle @Yuri

 

[HarleyGuy]

@Nimble brick Transformation is coming along really well! Literally a dad bod to veins in your arms now and looking dense and big. I agree to add the GHK-Cu to the TB/BPC if you can afford it. Run the GHK in a 5:1 ratio with BPC.

Any way you could post a more detailed breakdown of your macros each day?

 

[Allupfromhere]

latest pics
Have been feeling good this week. Solid week in the gym and body holding up well besides the little niggles.

View attachment 138724View attachment 138725

Can see why your feeling good my man its because your looking fantastic! Looking thick and lean brother, i would feel good if i looked like you too well done keep this momentum up and who knows where yoh land

 

[Nimble brick]

A cheeky little breakfast out from today

 

[Nimble brick]

Starting the week of strong and feeling good. Got a good pump with this one.

Chest/Triceps
Monday, Nov 10, 2025 at 5:37am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 37.5 kg x 17
Set 4: 50 kg x 8
Set 5: 37.5 kg x 15 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 16
Set 2: 5 kg x 17
Set 3: 5 kg x 18
Set 4: 10 kg x 14
Set 5: 0 kg x 18 [Drop]

Cable Fly Crossovers
Set 1: 12.5 kg x 20
Set 2: 22.5 kg x 20
Set 3: 22.5 kg x 20
Set 4: 37.5 kg x 10
Set 5: 12.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 18
Set 3: 40 kg x 17
Set 4: 50 kg x 13
Set 5: 30 kg x 18 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 12.5 kg x 16
Set 4: 17.5 kg x 9
Set 5: 7.5 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 20
Set 3: 37.5 kg x 16
Set 4: 42.5 kg x 14
Set 5: 30 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/f4e1d835-b9d1-453c-a903-76e9662bf7a1

 

[Frankiereed]

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.

Do you still get good pumps on that dose of mast e to test ratio? I started at 400 mast e to 500 test and I got super hard and dry but felt super flat. I had to up the test to 650 and drop the mast e to 200, I now feel dialed in. I know everyone responds differently. Good luck on your journey/

 

[LevButlerov]

A cheeky little breakfast out from today View attachment 139582

Looks tasty @Nimble brick thats going into my sweet food list

 

[LevButlerov]

Do you still get good pumps on that dose of mast e to test ratio? I started at 400 mast e to 500 test and I got super hard and dry but felt super flat. I had to up the test to 650 and drop the mast e to 200, I now feel dialed in. I know everyone responds differently. Good luck on your journey/

I havent seen you post @Frankiereed you cycling?

 

[LevButlerov]

Starting the week of strong and feeling good. Got a good pump with this one.

Chest/Triceps
Monday, Nov 10, 2025 at 5:37am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 37.5 kg x 17
Set 4: 50 kg x 8
Set 5: 37.5 kg x 15 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 16
Set 2: 5 kg x 17
Set 3: 5 kg x 18
Set 4: 10 kg x 14
Set 5: 0 kg x 18 [Drop]

Cable Fly Crossovers
Set 1: 12.5 kg x 20
Set 2: 22.5 kg x 20
Set 3: 22.5 kg x 20
Set 4: 37.5 kg x 10
Set 5: 12.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 18
Set 3: 40 kg x 17
Set 4: 50 kg x 13
Set 5: 30 kg x 18 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 12.5 kg x 16
Set 4: 17.5 kg x 9
Set 5: 7.5 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 20
Set 3: 37.5 kg x 16
Set 4: 42.5 kg x 14
Set 5: 30 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/f4e1d835-b9d1-453c-a903-76e9662bf7a1

Big drop sets each time, hows your pump?

 

[Nimble brick]

Back/Biceps
Tuesday, Nov 11, 2025 at 5:46am

Lat Pulldown (Cable)
Set 1: 45 kg x 20
Set 2: 65 kg x 16
Set 3: 65 kg x 18
Set 4: 85 kg x 10
Set 5: 45 kg x 20 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 65 kg x 18
Set 3: 65 kg x 16
Set 4: 85 kg x 11
Set 5: 50 kg x 19 [Drop]

Iso-lateral High Row
Set 1: 40 kg x 20
Set 2: 60 kg x 16
Set 3: 60 kg x 18
Set 4: 80 kg x 10
Set 5: 40 kg x 20 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 35 kg x 18
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 35 kg x 18
Set 5: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 35 kg x 10
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 14 kg x 20
Set 2: 25 kg x 20
Set 3: 25 kg x 15
Set 4: 30 kg x 15
Set 5: 20 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/d07c1b9e-5bbb-49a7-804b-4fbb9b198dee

 

[LevButlerov]

Back/Biceps
Tuesday, Nov 11, 2025 at 5:46am

Lat Pulldown (Cable)
Set 1: 45 kg x 20
Set 2: 65 kg x 16
Set 3: 65 kg x 18
Set 4: 85 kg x 10
Set 5: 45 kg x 20 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 65 kg x 18
Set 3: 65 kg x 16
Set 4: 85 kg x 11
Set 5: 50 kg x 19 [Drop]

Iso-lateral High Row
Set 1: 40 kg x 20
Set 2: 60 kg x 16
Set 3: 60 kg x 18
Set 4: 80 kg x 10
Set 5: 40 kg x 20 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 35 kg x 18
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 35 kg x 18
Set 5: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 35 kg x 10
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 14 kg x 20
Set 2: 25 kg x 20
Set 3: 25 kg x 15
Set 4: 30 kg x 15
Set 5: 20 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/d07c1b9e-5bbb-49a7-804b-4fbb9b198dee

Good back and bicep day, 85kg pulldowns and 80kg rows both solid work thats your big one. I'd like pull ups here though.

 

[stevesmi]

Back/Biceps
Tuesday, Nov 11, 2025 at 5:46am

Lat Pulldown (Cable)
Set 1: 45 kg x 20
Set 2: 65 kg x 16
Set 3: 65 kg x 18
Set 4: 85 kg x 10
Set 5: 45 kg x 20 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 65 kg x 18
Set 3: 65 kg x 16
Set 4: 85 kg x 11
Set 5: 50 kg x 19 [Drop]

Iso-lateral High Row
Set 1: 40 kg x 20
Set 2: 60 kg x 16
Set 3: 60 kg x 18
Set 4: 80 kg x 10
Set 5: 40 kg x 20 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 35 kg x 18
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 35 kg x 18
Set 5: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 35 kg x 10
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 14 kg x 20
Set 2: 25 kg x 20
Set 3: 25 kg x 15
Set 4: 30 kg x 15
Set 5: 20 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/d07c1b9e-5bbb-49a7-804b-4fbb9b198dee

@Nimble brick this is an excellent workout. Looks like you put in some solid volume. This is a great way to get the week started.

 

[ceo]

Back/Biceps
Tuesday, Nov 11, 2025 at 5:46am

Lat Pulldown (Cable)
Set 1: 45 kg x 20
Set 2: 65 kg x 16
Set 3: 65 kg x 18
Set 4: 85 kg x 10
Set 5: 45 kg x 20 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 65 kg x 18
Set 3: 65 kg x 16
Set 4: 85 kg x 11
Set 5: 50 kg x 19 [Drop]

Iso-lateral High Row
Set 1: 40 kg x 20
Set 2: 60 kg x 16
Set 3: 60 kg x 18
Set 4: 80 kg x 10
Set 5: 40 kg x 20 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 35 kg x 18
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 35 kg x 18
Set 5: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 35 kg x 10
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 14 kg x 20
Set 2: 25 kg x 20
Set 3: 25 kg x 15
Set 4: 30 kg x 15
Set 5: 20 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/d07c1b9e-5bbb-49a7-804b-4fbb9b198dee

Bros the volume fantastic on this. you proving you an EVO family beast. i got a lot of love for it! @Nimble brick

 

[Ulter]

Back/Biceps
Tuesday, Nov 11, 2025 at 5:46am

Lat Pulldown (Cable)
Set 1: 45 kg x 20
Set 2: 65 kg x 16
Set 3: 65 kg x 18
Set 4: 85 kg x 10
Set 5: 45 kg x 20 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 65 kg x 18
Set 3: 65 kg x 16
Set 4: 85 kg x 11
Set 5: 50 kg x 19 [Drop]

Iso-lateral High Row
Set 1: 40 kg x 20
Set 2: 60 kg x 16
Set 3: 60 kg x 18
Set 4: 80 kg x 10
Set 5: 40 kg x 20 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 35 kg x 18
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 35 kg x 18
Set 5: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 35 kg x 10
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 14 kg x 20
Set 2: 25 kg x 20
Set 3: 25 kg x 15
Set 4: 30 kg x 15
Set 5: 20 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/d07c1b9e-5bbb-49a7-804b-4fbb9b198dee

Not a bad workout I must say. I like the easy bar bicep curls. @Nimble brick Hitting different angles is actually very smart.

 

[Mobster]

3 kinds of pulldowns? Why?

 

[Sassy Rep]

latest pics
Have been feeling good this week. Solid week in the gym and body holding up well besides the little niggles.

View attachment 138724View attachment 138725

Nice work

 

[Sassy Rep]

A cheeky little breakfast out from today View attachment 139582

Back/Biceps
Tuesday, Nov 11, 2025 at 5:46am

Lat Pulldown (Cable)
Set 1: 45 kg x 20
Set 2: 65 kg x 16
Set 3: 65 kg x 18
Set 4: 85 kg x 10
Set 5: 45 kg x 20 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 65 kg x 18
Set 3: 65 kg x 16
Set 4: 85 kg x 11
Set 5: 50 kg x 19 [Drop]

Iso-lateral High Row
Set 1: 40 kg x 20
Set 2: 60 kg x 16
Set 3: 60 kg x 18
Set 4: 80 kg x 10
Set 5: 40 kg x 20 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 35 kg x 18
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 35 kg x 18
Set 5: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 35 kg x 10
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 14 kg x 20
Set 2: 25 kg x 20
Set 3: 25 kg x 15
Set 4: 30 kg x 15
Set 5: 20 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/d07c1b9e-5bbb-49a7-804b-4fbb9b198dee

Starting the week of strong and feeling good. Got a good pump with this one.

Chest/Triceps
Monday, Nov 10, 2025 at 5:37am

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 18
Set 3: 37.5 kg x 17
Set 4: 50 kg x 8
Set 5: 37.5 kg x 15 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 16
Set 2: 5 kg x 17
Set 3: 5 kg x 18
Set 4: 10 kg x 14
Set 5: 0 kg x 18 [Drop]

Cable Fly Crossovers
Set 1: 12.5 kg x 20
Set 2: 22.5 kg x 20
Set 3: 22.5 kg x 20
Set 4: 37.5 kg x 10
Set 5: 12.5 kg x 20 [Drop]

Incline Bench Press (Smith Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 18
Set 3: 40 kg x 17
Set 4: 50 kg x 13
Set 5: 30 kg x 18 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 12.5 kg x 16
Set 4: 17.5 kg x 9
Set 5: 7.5 kg x 20 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 20
Set 2: 37.5 kg x 20
Set 3: 37.5 kg x 16
Set 4: 42.5 kg x 14
Set 5: 30 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/f4e1d835-b9d1-453c-a903-76e9662bf7a1

Good work load and food is good. I like it.

 

[2Thick]

Back/Biceps
Tuesday, Nov 11, 2025 at 5:46am

Lat Pulldown (Cable)
Set 1: 45 kg x 20
Set 2: 65 kg x 16
Set 3: 65 kg x 18
Set 4: 85 kg x 10
Set 5: 45 kg x 20 [Drop]

Lat Pulldown - Close Grip (Cable)
Set 1: 50 kg x 20
Set 2: 65 kg x 18
Set 3: 65 kg x 16
Set 4: 85 kg x 11
Set 5: 50 kg x 19 [Drop]

Iso-lateral High Row
Set 1: 40 kg x 20
Set 2: 60 kg x 16
Set 3: 60 kg x 18
Set 4: 80 kg x 10
Set 5: 40 kg x 20 [Drop]

Straight Arm Lat Pulldown (Cable)
Set 1: 35 kg x 18
Set 2: 40 kg x 14
Set 3: 40 kg x 14
Set 4: 35 kg x 18
Set 5: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 17.5 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 35 kg x 10
Set 5: 17.5 kg x 18 [Drop]

Hammer Curl (Dumbbell)
Set 1: 14 kg x 20
Set 2: 25 kg x 20
Set 3: 25 kg x 15
Set 4: 30 kg x 15
Set 5: 20 kg x 15 [Drop]

@hevyapp
https://evolutionary.org/workout/d07c1b9e-5bbb-49a7-804b-4fbb9b198dee

@Nimble brick straight arm lat pulldowns and ez bar biceps curl. i like the heavy volume on pulldowns. gotta shock the body a bit

 

[Nimble brick]

Good back and bicep day, 85kg pulldowns and 80kg rows both solid work thats your big one. I'd like pull ups here though.

Cheers mate

It was a killer workout.
I was at a different gym then my usual so I just got in and done what I have to do. I have never been able to do pull ups. So my aim is to knock out 5 in a row. Haha

 

[Nimble brick]

@Nimble brick this is an excellent workout. Looks like you put in some solid volume. This is a great way to get the week started.

Thanks mate

It sure was a great way to start the week. Feeling good and keen to rip in this week