Approved Log Test E, Mast E, Hgh Cycle Log

[Nimble brick]

Nice workout mate. Didn't hold back with squats even though you haven't done them for a while. 110kg for 12 then a drop set is good going!

Thanks mate.

Keen to get back under the bar more and grow the legs.

Cheers

 

[Nimble brick]

Brother the Ninja Creami is a game changer! You can make some real awesome stuff in that

From the few things I have looked at it looks like a beast of a machine. So many options

Will be throwing some up in this over the next few weeks

 

[LevButlerov]

Will see how I go in the morning hitting quads and calfs. Can’t wait for the burn

sweet

 

[Nimble brick]

Christmas Day legs session.
Had to earn the treats


Quads/Calves
Thursday, Dec 25, 2025 at 2:34pm

Squat (Barbell)
Set 1: 60 kg x 20
Set 2: 100 kg x 20
Set 3: 130 kg x 12
Set 4: 60 kg x 20 [Drop]

Bulgarian Split Squat
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 50 kg x 12
Set 4: 25 kg x 16 [Drop]

Single Leg Press (Machine)
Set 1: 93 kg x 20
Set 2: 133 kg x 20
Set 3: 173 kg x 13
Set 4: 93 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 100 kg x 12
Set 4: 60 kg x 20 [Drop]

Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 20

@hevyapp
https://evolutionary.org/workout/OnmCiG1RUvv

 

[LevButlerov]

Christmas Day legs session.
Had to earn the treats


Quads/Calves
Thursday, Dec 25, 2025 at 2:34pm

Squat (Barbell)
Set 1: 60 kg x 20
Set 2: 100 kg x 20
Set 3: 130 kg x 12
Set 4: 60 kg x 20 [Drop]

Bulgarian Split Squat
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 50 kg x 12
Set 4: 25 kg x 16 [Drop]

Single Leg Press (Machine)
Set 1: 93 kg x 20
Set 2: 133 kg x 20
Set 3: 173 kg x 13
Set 4: 93 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 100 kg x 12
Set 4: 60 kg x 20 [Drop]

Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 20

@hevyapp
https://evolutionary.org/workout/OnmCiG1RUvv

Xmas legs destroyed EVO family love!

 

[Nimble brick]

Xmas legs destroyed EVO family love!

I dropped a set like you suggested. It’s brutal haha
I done it with today’s back session and I can feel a massive difference
Thanks for the tip @LevButlerov

 

[Nimble brick]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

 

[LevButlerov]

I dropped a set like you suggested. It’s brutal haha
I done it with today’s back session and I can feel a massive difference
Thanks for the tip @LevButlerov

Drop sets are brutal and give those amazing Arnold pumps @Nimble brick

 

[LevButlerov]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

Drops all around must have been crazy pump, but drop to 25 reps next time

 

[stevesmi]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

@Nimble brick nice post-holiday workout. I think a lot of people were really playing around today. I saw a lot of people hanging out at the beach, so it's good that you're hitting a workout.

 

[Ulter]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

Rear delt reverse fly and skull crushers are good. Easy bar bicep curls also are really on point. @Nimble brick

 

[ceo]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

Bros, good job on this easy bar bicep curls are some of the best. @Nimble brick I like how you showed the drop set. That's smart and it shows other people how to do it.

 

[Mobster]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

I'd have had you do one less exercise to keep the overall volume down

 

[ROIDDERS]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

@Nimble brick this is yet another excellent training session. I like the front raise and lateral raises. These are really good, and the skull crushers are fantastic as well.

 

[2Thick]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

Skull crushers and easy bar bicep curls are fantastic, and I like the front raise as well. That is what we like to see. @Nimble brick

 

[RoySimpson]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

@Nimble brick Awesome shoulder and arms workout!

 

[Nimble brick]

Evening all

Hope we have all enjoyed the Christmas break and are behaving while we are in the blur period between Christmas and new years

Had a great week training and diet wise. Changed things up with the training side of things and have removed 1 of the sets but he drop set on the 4th set. 3rd set will still aim to max out at 12 reps.

Diet side of things I was very good and didn’t indulge in to many Christmas treats. Was still working to that kept me busy and temptations away.

Will be restocking with @Sassy's Pharmaceuticals @Sassy Rep in the next week or so. Keen to start 2026 on the front foot and see what I can achieve

 

[ballin2504]

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

@Nimble brick really nice training update. Keep up the good work.

 

[Nimble brick]

Chest/Triceps
Monday, Dec 29, 2025 at 5:14am

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 80 kg x 20
Set 3: 95 kg x 12
Set 4: 65 kg x 14 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 18
Set 3: 20 kg x 13
Set 4: 0 kg x 16 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 18.75 kg x 20
Set 3: 26.25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Incline Bench Press (Barbell)
Set 1: 60 kg x 20
Set 2: 70 kg x 16
Set 3: 90 kg x 8
Set 4: 60 kg x 11 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 15 kg x 20
Set 2: 17.5 kg x 15
Set 3: 21.25 kg x 10
Set 4: 15 kg x 15 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 20
Set 2: 42.5 kg x 18
Set 3: 47.5 kg x 15
Set 4: 30 kg x 22 [Drop]

@hevyapp
https://evolutionary.org/workout/iSEiQxZ6zpd

 

[Tiger Salman Khan]

Chest/Triceps
Monday, Dec 29, 2025 at 5:14am

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 80 kg x 20
Set 3: 95 kg x 12
Set 4: 65 kg x 14 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 18
Set 3: 20 kg x 13
Set 4: 0 kg x 16 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 18.75 kg x 20
Set 3: 26.25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Incline Bench Press (Barbell)
Set 1: 60 kg x 20
Set 2: 70 kg x 16
Set 3: 90 kg x 8
Set 4: 60 kg x 11 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 15 kg x 20
Set 2: 17.5 kg x 15
Set 3: 21.25 kg x 10
Set 4: 15 kg x 15 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 20
Set 2: 42.5 kg x 18
Set 3: 47.5 kg x 15
Set 4: 30 kg x 22 [Drop]

@hevyapp
https://evolutionary.org/workout/iSEiQxZ6zpd

@Nimble brick Numbers look solid......good work.....

 

[LevButlerov]

Evening all

Hope we have all enjoyed the Christmas break and are behaving while we are in the blur period between Christmas and new years

Had a great week training and diet wise. Changed things up with the training side of things and have removed 1 of the sets but he drop set on the 4th set. 3rd set will still aim to max out at 12 reps.

Diet side of things I was very good and didn’t indulge in to many Christmas treats. Was still working to that kept me busy and temptations away. View attachment 160925

Will be restocking with @Sassy's Pharmaceuticals @Sassy Rep in the next week or so. Keen to start 2026 on the front foot and see what I can achieve

Chest/Triceps
Monday, Dec 29, 2025 at 5:14am

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 80 kg x 20
Set 3: 95 kg x 12
Set 4: 65 kg x 14 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 18
Set 3: 20 kg x 13
Set 4: 0 kg x 16 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 18.75 kg x 20
Set 3: 26.25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Incline Bench Press (Barbell)
Set 1: 60 kg x 20
Set 2: 70 kg x 16
Set 3: 90 kg x 8
Set 4: 60 kg x 11 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 15 kg x 20
Set 2: 17.5 kg x 15
Set 3: 21.25 kg x 10
Set 4: 15 kg x 15 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 20
Set 2: 42.5 kg x 18
Set 3: 47.5 kg x 15
Set 4: 30 kg x 22 [Drop]

@hevyapp
https://evolutionary.org/workout/iSEiQxZ6zpd

locking in and looking big good volume on bench and arms

 

[Sassy Rep]

Evening all

This week was another busy week but was able to get into the flow of smashing some solid workouts in.
I have fallen back in love with squats. Haha
So I will be keen to see the change over the next few weeks with the legs. I’m thinking of swapping leg extensions out for squats on my quad days

View attachment 158039

The food this week was solid and I had to give myself a pat on the back for not giving in to the Christmas treats that appear this time of year haha

I did treat myself my my old faithful

Banana bread
View attachment 158041

I have also picked up one of these bad boys to give some healthier deserts a try.
If anyone has any recipes let me know. Keen to see what I can create
View attachment 158043


I hope everyone is enjoying this time of year and has a safe Christmas
Keen to see what the new year brings.

Shoulders/Arms
Tuesday, Dec 23, 2025 at 5:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 55 kg x 20
Set 3: 55 kg x 20
Set 4: 90 kg x 7
Set 5: 30 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 50 kg x 12
Set 5: 30 kg x 16 [Drop]

Lateral Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 45 kg x 12
Set 5: 30 kg x 18 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 40 kg x 20
Set 2: 70 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 12
Set 5: 40 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 12.5 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 20 kg x 12
Set 5: 12.5 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/d6bpuOhPeyz

Shoulders/Arms
Tuesday, Dec 23, 2025 at 5:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 55 kg x 20
Set 3: 55 kg x 20
Set 4: 90 kg x 7
Set 5: 30 kg x 20 [Drop]

Front Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 50 kg x 12
Set 5: 30 kg x 16 [Drop]

Lateral Raise (Dumbbell)
Set 1: 30 kg x 20
Set 2: 40 kg x 20
Set 3: 40 kg x 20
Set 4: 45 kg x 12
Set 5: 30 kg x 18 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 40 kg x 20
Set 2: 70 kg x 20
Set 3: 70 kg x 20
Set 4: 90 kg x 12
Set 5: 40 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 12.5 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 20 kg x 12
Set 5: 12.5 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/d6bpuOhPeyz

I don't care what anyone says brother, the old squat, ass to grass or just below parallel will build you a big set of wheels!!! No other exercise will do the same.

 

[Sassy Rep]

Christmas Day legs session.
Had to earn the treats


Quads/Calves
Thursday, Dec 25, 2025 at 2:34pm

Squat (Barbell)
Set 1: 60 kg x 20
Set 2: 100 kg x 20
Set 3: 130 kg x 12
Set 4: 60 kg x 20 [Drop]

Bulgarian Split Squat
Set 1: 25 kg x 20
Set 2: 40 kg x 20
Set 3: 50 kg x 12
Set 4: 25 kg x 16 [Drop]

Single Leg Press (Machine)
Set 1: 93 kg x 20
Set 2: 133 kg x 20
Set 3: 173 kg x 13
Set 4: 93 kg x 20 [Drop]

Hack Squat (Machine)
Set 1: 60 kg x 20
Set 2: 80 kg x 20
Set 3: 100 kg x 12
Set 4: 60 kg x 20 [Drop]

Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 20

@hevyapp
https://evolutionary.org/workout/OnmCiG1RUvv

Shoulders/Arms
Saturday, Dec 27, 2025 at 6:55am

Shoulder Press (Dumbbell)
Set 1: 30 kg x 20
Set 2: 60 kg x 20
Set 3: 85 kg x 9
Set 4: 30 kg x 20 [Drop]

Front Raise (Cable)
Set 1: 15 kg x 20
Set 2: 22.5 kg x 20
Set 3: 30 kg x 12
Set 4: 15 kg x 18 [Drop]

Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 12.5 kg x 18
Set 3: 15 kg x 12
Set 4: 7.5 kg x 20 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 45 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 45 kg x 18 [Drop]

Skullcrusher (Barbell)
Set 1: 25 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 40 kg x 12
Set 4: 20 kg x 17 [Drop]

@hevyapp
https://evolutionary.org/workout/f4wT6f5eDWy

Chest/Triceps
Monday, Dec 29, 2025 at 5:14am

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 80 kg x 20
Set 3: 95 kg x 12
Set 4: 65 kg x 14 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 18
Set 3: 20 kg x 13
Set 4: 0 kg x 16 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 18.75 kg x 20
Set 3: 26.25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Incline Bench Press (Barbell)
Set 1: 60 kg x 20
Set 2: 70 kg x 16
Set 3: 90 kg x 8
Set 4: 60 kg x 11 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 15 kg x 20
Set 2: 17.5 kg x 15
Set 3: 21.25 kg x 10
Set 4: 15 kg x 15 [Drop]

Triceps Extension (Dumbbell)
Set 1: 30 kg x 20
Set 2: 42.5 kg x 18
Set 3: 47.5 kg x 15
Set 4: 30 kg x 22 [Drop]

@hevyapp
https://evolutionary.org/workout/iSEiQxZ6zpd

Keep up the good work brother

 

[Nimble brick]

The journey so far
August 2024- today

 

[Nimble brick]

I don't care what anyone says brother, the old squat, ass to grass or just below parallel will build you a big set of wheels!!! No other exercise will do the same.

Preach

I have fallen back in love with them so they are now staying in the weekly workout. I feel so much stronger under the bar after having some time away from it and working on the legs in other ways

 

[Nimble brick]

locking in and looking big good volume on bench and arms

Thanks mate.
Feeling good and keen to start the new year with a solid base

 

[Nimble brick]

@Nimble brick Numbers look solid......good work.....

Thanks mate

 

[Nimble brick]

@Nimble brick Awesome shoulder and arms workout!

Thanks mate
I definitely felt that workout after it haha

 

[Nimble brick]

@Nimble brick this is yet another excellent training session. I like the front raise and lateral raises. These are really good, and the skull crushers are fantastic as well.

Thanks mate

I have been trying new exercises to keep things interesting and have definitely felt the new movements hit the muscles different

 

[ROIDDERS]

Thanks mate

I have been trying new exercises to keep things interesting and have definitely felt the new movements hit the muscles different

that's always good to pump that iron and keep things fresh.

 

[Nimble brick]

First solid session of the year done

Feeling strong after the Christmas blur

Keen to smash out a massive 2026

Chest/Triceps
Monday, Jan 05, 2026 at 5:53am

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 85 kg x 20
Set 3: 100 kg x 12
Set 4: 65 kg x 12 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 20
Set 3: 20 kg x 14
Set 4: 0 kg x 20 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 20 kg x 16
Set 3: 25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Incline Bench Press (Barbell)
Set 1: 60 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 60 kg x 13 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 20
Set 3: 17.5 kg x 16
Set 4: 10 kg x 24 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 20
Set 3: 17.5 kg x 13
Set 4: 10 kg x 22 [Drop]

@hevyapp
https://evolutionary.org/workout/wPk5FSUm8bB

 

[LevButlerov]

First solid session of the year done

Feeling strong after the Christmas blur

Keen to smash out a massive 2026

Chest/Triceps
Monday, Jan 05, 2026 at 5:53am

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 85 kg x 20
Set 3: 100 kg x 12
Set 4: 65 kg x 12 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 20
Set 3: 20 kg x 14
Set 4: 0 kg x 20 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 20 kg x 16
Set 3: 25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Incline Bench Press (Barbell)
Set 1: 60 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 60 kg x 13 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 20
Set 3: 17.5 kg x 16
Set 4: 10 kg x 24 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 20
Set 3: 17.5 kg x 13
Set 4: 10 kg x 22 [Drop]

@hevyapp
https://evolutionary.org/workout/wPk5FSUm8bB

massive 2026 is coming but we need more cardio even the training was good

 

[Nimble brick]

massive 2026 is coming but we need more cardio even the training was good

It’s looking to me a massive year.

I’m about to head out now to get the cardio in. Will ease back into it with a walk

 

[LevButlerov]

It’s looking to me a massive year.

I’m about to head out now to get the cardio in. Will ease back into it with a walk

awesome lets do it

 

[Sassy Rep]

Evening all

Hope we have all enjoyed the Christmas break and are behaving while we are in the blur period between Christmas and new years

Had a great week training and diet wise. Changed things up with the training side of things and have removed 1 of the sets but he drop set on the 4th set. 3rd set will still aim to max out at 12 reps.

Diet side of things I was very good and didn’t indulge in to many Christmas treats. Was still working to that kept me busy and temptations away. View attachment 160925

Will be restocking with @Sassy's Pharmaceuticals @Sassy Rep in the next week or so. Keen to start 2026 on the front foot and see what I can achieve

The journey so far
August 2024- todayView attachment 161469

First solid session of the year done

Feeling strong after the Christmas blur

Keen to smash out a massive 2026

Chest/Triceps
Monday, Jan 05, 2026 at 5:53am

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 85 kg x 20
Set 3: 100 kg x 12
Set 4: 65 kg x 12 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 20
Set 3: 20 kg x 14
Set 4: 0 kg x 20 [Drop]

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 20 kg x 16
Set 3: 25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Incline Bench Press (Barbell)
Set 1: 60 kg x 20
Set 2: 70 kg x 20
Set 3: 95 kg x 12
Set 4: 60 kg x 13 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 20
Set 3: 17.5 kg x 16
Set 4: 10 kg x 24 [Drop]

Triceps Extension (Cable)
Set 1: 10 kg x 20
Set 2: 12.5 kg x 20
Set 3: 17.5 kg x 13
Set 4: 10 kg x 22 [Drop]

@hevyapp
https://evolutionary.org/workout/wPk5FSUm8bB

Nice work brother, keep it up

 

[Nimble brick]

Evening all

Hope the start of the new year has been treating you well

I have had a mixed week this week.
Start of the week was strong and smashing the gym and cardio. Mid week I got crook and had to take it easy for 2 days but after the rest the body of feeling great.

I treated myself to a nice breakfast on Friday after having 2 days of rest

I finished the week of with a yoga session to get the body loosened up and ready to attack this week.
The cardio side of thing has been the main focus over the next few weeks. I was able to hit 12,000 plus steps a day this week and will look to carrying that into the next few

 

[LevButlerov]

Evening all

Hope the start of the new year has been treating you well

I have had a mixed week this week.
Start of the week was strong and smashing the gym and cardio. Mid week I got crook and had to take it easy for 2 days but after the rest the body of feeling great.

View attachment 166759

I treated myself to a nice breakfast on Friday after having 2 days of rest

View attachment 166760

I finished the week of with a yoga session to get the body loosened up and ready to attack this week.
The cardio side of thing has been the main focus over the next few weeks. I was able to hit 12,000 plus steps a day this week and will look to carrying that into the next few

size looks good and your meals are clean how are your macros? @Nimble brick

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[HarleyGuy]

Evening all

Hope the start of the new year has been treating you well

I have had a mixed week this week.
Start of the week was strong and smashing the gym and cardio. Mid week I got crook and had to take it easy for 2 days but after the rest the body of feeling great.

View attachment 166759

I treated myself to a nice breakfast on Friday after having 2 days of rest

View attachment 166760

I finished the week of with a yoga session to get the body loosened up and ready to attack this week.
The cardio side of thing has been the main focus over the next few weeks. I was able to hit 12,000 plus steps a day this week and will look to carrying that into the next few

What an amazing transformation from Aug2024 til now! You look more like a fighter now, thick and dense!

And your chest/tri workout is awesome well done.

 

[Dreamer]

Evening all

Hope the start of the new year has been treating you well

I have had a mixed week this week.
Start of the week was strong and smashing the gym and cardio. Mid week I got crook and had to take it easy for 2 days but after the rest the body of feeling great.

View attachment 166759

I treated myself to a nice breakfast on Friday after having 2 days of rest

View attachment 166760

I finished the week of with a yoga session to get the body loosened up and ready to attack this week.
The cardio side of thing has been the main focus over the next few weeks. I was able to hit 12,000 plus steps a day this week and will look to carrying that into the next few

That meal looks incredible , nice steps too

 

[waggat]

Evening all

Hope the start of the new year has been treating you well

I have had a mixed week this week.
Start of the week was strong and smashing the gym and cardio. Mid week I got crook and had to take it easy for 2 days but after the rest the body of feeling great.

View attachment 166759

I treated myself to a nice breakfast on Friday after having 2 days of rest

View attachment 166760

I finished the week of with a yoga session to get the body loosened up and ready to attack this week.
The cardio side of thing has been the main focus over the next few weeks. I was able to hit 12,000 plus steps a day this week and will look to carrying that into the next few

That sucks about being sick mate. But two days not bad compared to what some people seem to be getting.

Awesome looking sickness recovery reward meal!

Yoga and stretching etc is definitely something that is underrated by a lot of people. Doing stretching everyday has really helped my lower back.

 

[Sassy Rep]

Evening all
Sending it

Hope the start of the new year has been treating you well

I have had a mixed week this week.
Start of the week was strong and smashing the gym and cardio. Mid week I got crook and had to take it easy for 2 days but after the rest the body of feeling great.

View attachment 166759

I treated myself to a nice breakfast on Friday after having 2 days of rest

View attachment 166760

I finished the week of with a yoga session to get the body loosened up and ready to attack this week.
The cardio side of thing has been the main focus over the next few weeks. I was able to hit 12,000 plus steps a day this week and will look to carrying that into the next few

 

[Nimble brick]

This was a brutal but very needed session

Quads/calfs
Thursday, Jan 15, 2026 at 5:55am

Squat (Barbell)
Set 1: 60 kg x 20 [Warm-up]
Set 2: 100 kg x 20
Set 3: 160 kg x 12
Set 4: 170 kg x 5
Set 5: 60 kg x 20 [Drop]

Bulgarian Split Squat
Set 1: 27.5 kg x 20
Set 2: 42.5 kg x 20
Set 3: 42.5 kg x 20
Set 4: 27.5 kg x 22 [Drop]

Single Leg Press (Machine)
Set 1: 98 kg x 20
Set 2: 148 kg x 24
Set 3: 188 kg x 15
Set 4: 173 kg x 15

Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 20

Calf Extension (Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 22
Set 3: 60 kg x 15
Set 4: 30 kg x 20

Crunch
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Reverse Crunch
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Plank
Set 1: 28s
Set 2: 30s

@hevyapp
https://evolutionary.org/workout/ayLhlJ5z2jp

 

[LevButlerov]

This was a brutal but very needed session

Quads/calfs
Thursday, Jan 15, 2026 at 5:55am

Squat (Barbell)
Set 1: 60 kg x 20 [Warm-up]
Set 2: 100 kg x 20
Set 3: 160 kg x 12
Set 4: 170 kg x 5
Set 5: 60 kg x 20 [Drop]

Bulgarian Split Squat
Set 1: 27.5 kg x 20
Set 2: 42.5 kg x 20
Set 3: 42.5 kg x 20
Set 4: 27.5 kg x 22 [Drop]

Single Leg Press (Machine)
Set 1: 98 kg x 20
Set 2: 148 kg x 24
Set 3: 188 kg x 15
Set 4: 173 kg x 15

Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 20

Calf Extension (Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 22
Set 3: 60 kg x 15
Set 4: 30 kg x 20

Crunch
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Reverse Crunch
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Plank
Set 1: 28s
Set 2: 30s

@hevyapp
https://evolutionary.org/workout/ayLhlJ5z2jp

170 to 60 drop on the squats, how was the pump? @Nimble brick

 

[Nimble brick]

170 to 60 drop on the squats, how was the pump? @Nimble brick

It was brutal.

Feels good to be back under the bar but.

 

[Nimble brick]

That sucks about being sick mate. But two days not bad compared to what some people seem to be getting.

Awesome looking sickness recovery reward meal!

Yoga and stretching etc is definitely something that is underrated by a lot of people. Doing stretching everyday has really helped my lower back.

Yeah I was lucky with only being crook for 2 days.

The stretching has been helping the body recover and feel good moving into the new year.

 

[Nimble brick]

That meal looks incredible , nice steps too

Thanks mate

Will be picking the cardio up from February onwards. Been hitting the gym hard so will shift a little more to the cardio side and start losing the last few kgs

 

[waggat]

This was a brutal but very needed session

Quads/calfs
Thursday, Jan 15, 2026 at 5:55am

Squat (Barbell)
Set 1: 60 kg x 20 [Warm-up]
Set 2: 100 kg x 20
Set 3: 160 kg x 12
Set 4: 170 kg x 5
Set 5: 60 kg x 20 [Drop]

Bulgarian Split Squat
Set 1: 27.5 kg x 20
Set 2: 42.5 kg x 20
Set 3: 42.5 kg x 20
Set 4: 27.5 kg x 22 [Drop]

Single Leg Press (Machine)
Set 1: 98 kg x 20
Set 2: 148 kg x 24
Set 3: 188 kg x 15
Set 4: 173 kg x 15

Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 20

Calf Extension (Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 22
Set 3: 60 kg x 15
Set 4: 30 kg x 20

Crunch
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Reverse Crunch
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Plank
Set 1: 28s
Set 2: 30s

@hevyapp
https://evolutionary.org/workout/ayLhlJ5z2jp

Geez mate those squats are looking good. 100x20, 160x12 and 170x5 is impressive!

 

[LevButlerov]

It was brutal.

Feels good to be back under the bar but.

its the best pump

 

[Nimble brick]

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs

Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

 

[LevButlerov]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

You're looking good strong leaning out and clean meals!

 

[Mobster]

Food looks kinda greasy.

MEAL PREP!!

 

[stevesmi]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

@Nimble brick that is one of the best economic meals I've seen on here in a long time. It's not expensive at all and it doesn't take much effort so good job on that.

 

[ceo]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

Bros, hell yeah on this. You are definitely coming into your own. You are looking bigger and leaner at the same time. Keep it going. @Nimble brick

 

[Ulter]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

Fantastic job, you are looking thick and muscular. That's the way we like to see it. @Nimble brick

 

[ROIDDERS]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

@Nimble brick you definitely look much more conditioned than you originally did so that's a great job on that. Sorry about the chaos at work. Hopefully things can get back on track and you can continue smashing the gym.

 

[2Thick]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

Really good updates on this. You are throwing around the iron and you're getting good consistency going. That's going to be the key and also good job on the food. @Nimble brick

 

[ballin2504]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

@Nimble brick looking like a tank man. You’ve but in a lot of really good muscle mass. Nice work big guy

 

[Nimble brick]

 

[RoySimpson]

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

@Nimble brick Food is looking great! Keep grinding!

 

[Tiger Salman Khan]

View attachment 170680

@Nimble brick morning walks are always great......

 

[Nimble brick]

Evening all

Been another massive week.
Started off under the old injury cloud.
Strained my lower back while doing light weight rdls
Went and seen my massage man an he worked his magic. Turns out that due to my right hip being tight and lacking range of motion, when I would go into the rdls movement I would shift to my left and that has daughter my lower back to strain. It didn’t help that due to it being a light weight I wasn’t bracing properly.
After a massage, dry needling and some targeted stretches/movements it’s feeling so much better.

Have slowly added more cardio in when I can. The body is feeling heavy at the moment at the 130kg mark. But will pick the cardio up after this week and the kgs will start to drop.

I’m still running @Sassy's Pharmaceuticals products
Sus 250- 500mg a week
Eq 200 - 400mg a week

Treated myself and my girl to a sneaky night away. Enjoy some beautiful food.

Lamb shank curry

Feeling great after a weekend of relaxation and good food
Ready to hit this week hard and keep chipping away

 

[Nimble brick]

Chest
Monday, Jan 26, 2026 at 12:21pm

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 16.25 kg x 22
Set 3: 25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 16
Set 3: 10 kg x 13
Set 4: 0 kg x 15 [Drop]

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 80 kg x 20
Set 3: 100 kg x 11
Set 4: 65 kg x 11 [Drop]

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

Triceps Pushdown
Set 1: 22.5 kg x 25
Set 2: 36.25 kg x 22
Set 3: 47.5 kg x 19
Set 4: 21.25 kg x 25 [Drop]

@hevyapp
https://evolutionary.org/workout/ujxqmcHLks8

 

[Nimble brick]

Geez mate those squats are looking good. 100x20, 160x12 and 170x5 is impressive!

Thanks mate

It’s been a while since I have been under the bar but I am loving it an can’t wait to see what I can achieve

 

[Nimble brick]

@Nimble brick that is one of the best economic meals I've seen on here in a long time. It's not expensive at all and it doesn't take much effort so good job on that.

Thanks mate

It was a welcome change to eggs haha

 

[Nimble brick]

Bros, hell yeah on this. You are definitely coming into your own. You are looking bigger and leaner at the same time. Keep it going. @Nimble brick

Thanks mate

I have loved the journey so far. I have learnt so much.
I definitely feel heavier but have noticed I’m leaning out. It’s a tricky balance

 

[Nimble brick]

@Nimble brick you definitely look much more conditioned than you originally did so that's a great job on that. Sorry about the chaos at work. Hopefully things can get back on track and you can continue smashing the gym.

Thanks mate.

I got 1 more week of chaos then I can get back into it properly and get rid of a few kgs hanging around

Will be a massive couple of weeks ahead

 

[Nimble brick]

@Nimble brick morning walks are always great......

Cheers mate

I have been enjoying the walks to add the cardio. I will be picking it up in the next few weeks

 

[stevesmi]

Thanks mate

It was a welcome change to eggs haha

Yes, smart idea. I’ve seen situations where people eat eggs too often and end up with allergies.

 

[ceo]

Thanks mate

I have loved the journey so far. I have learnt so much.
I definitely feel heavier but have noticed I’m leaning out. It’s a tricky balance

bros life is definitely about learning.

 

[ROIDDERS]

Thanks mate.

I got 1 more week of chaos then I can get back into it properly and get rid of a few kgs hanging around

Will be a massive couple of weeks ahead

That definitely sounds like a plan.

 

[LevButlerov]

View attachment 170680

Chest
Monday, Jan 26, 2026 at 12:21pm

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 16.25 kg x 22
Set 3: 25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 16
Set 3: 10 kg x 13
Set 4: 0 kg x 15 [Drop]

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 80 kg x 20
Set 3: 100 kg x 11
Set 4: 65 kg x 11 [Drop]

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

Triceps Pushdown
Set 1: 22.5 kg x 25
Set 2: 36.25 kg x 22
Set 3: 47.5 kg x 19
Set 4: 21.25 kg x 25 [Drop]

@hevyapp
https://evolutionary.org/workout/ujxqmcHLks8

Staying lean in the pic @Nimble brick I see the tricep work is really pump and dips WIN!

 

[Sassy Rep]

This was a brutal but very needed session

Quads/calfs
Thursday, Jan 15, 2026 at 5:55am

Squat (Barbell)
Set 1: 60 kg x 20 [Warm-up]
Set 2: 100 kg x 20
Set 3: 160 kg x 12
Set 4: 170 kg x 5
Set 5: 60 kg x 20 [Drop]

Bulgarian Split Squat
Set 1: 27.5 kg x 20
Set 2: 42.5 kg x 20
Set 3: 42.5 kg x 20
Set 4: 27.5 kg x 22 [Drop]

Single Leg Press (Machine)
Set 1: 98 kg x 20
Set 2: 148 kg x 24
Set 3: 188 kg x 15
Set 4: 173 kg x 15

Seated Calf Raise
Set 1: 57 kg x 20
Set 2: 57 kg x 20
Set 3: 57 kg x 20
Set 4: 57 kg x 20

Calf Extension (Machine)
Set 1: 30 kg x 20
Set 2: 40 kg x 22
Set 3: 60 kg x 15
Set 4: 30 kg x 20

Crunch
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Reverse Crunch
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps

Plank
Set 1: 28s
Set 2: 30s

@hevyapp
https://evolutionary.org/workout/ayLhlJ5z2jp

View attachment 169758

Nice dinner I threw together

Steak, mushrooms
Leftover potatoe bake
2 eggs


View attachment 169757

View attachment 169756
Massive week

Work was pure chaos but was focused and smashed the gym and cardio.

Body is holding strong and feeling good

View attachment 170680

Evening all

Been another massive week.
Started off under the old injury cloud.
Strained my lower back while doing light weight rdls
Went and seen my massage man an he worked his magic. Turns out that due to my right hip being tight and lacking range of motion, when I would go into the rdls movement I would shift to my left and that has daughter my lower back to strain. It didn’t help that due to it being a light weight I wasn’t bracing properly.
After a massage, dry needling and some targeted stretches/movements it’s feeling so much better.

Have slowly added more cardio in when I can. The body is feeling heavy at the moment at the 130kg mark. But will pick the cardio up after this week and the kgs will start to drop.

I’m still running @Sassy's Pharmaceuticals products
Sus 250- 500mg a week
Eq 200 - 400mg a week

View attachment 173477

Treated myself and my girl to a sneaky night away. Enjoy some beautiful food.

Lamb shank curry
View attachment 173478


Feeling great after a weekend of relaxation and good food
Ready to hit this week hard and keep chipping away

Chest
Monday, Jan 26, 2026 at 12:21pm

Cable Fly Crossovers
Set 1: 11.25 kg x 20
Set 2: 16.25 kg x 22
Set 3: 25 kg x 15
Set 4: 11.25 kg x 25 [Drop]

Chest Dip (Weighted)
Set 1: 0 kg x 20
Set 2: 10 kg x 16
Set 3: 10 kg x 13
Set 4: 0 kg x 15 [Drop]

Incline Bench Press (Dumbbell)
Set 1: 65 kg x 20
Set 2: 80 kg x 20
Set 3: 100 kg x 11
Set 4: 65 kg x 11 [Drop]

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

Triceps Pushdown
Set 1: 22.5 kg x 25
Set 2: 36.25 kg x 22
Set 3: 47.5 kg x 19
Set 4: 21.25 kg x 25 [Drop]

@hevyapp
https://evolutionary.org/workout/ujxqmcHLks8

Good couple of workouts there bro and the food. Make sure you look after that lower back, they are a bugger if you dont.

 

[Nimble brick]

Back
Sunday, Feb 01, 2026 at 3:27pm

Seated Cable Row - V Grip (Cable)
Set 1: 35 kg x 22
Set 2: 50 kg x 20
Set 3: 80 kg x 12
Set 4: 35 kg x 22 [Drop]

Iso-Lateral High Row (Machine)
Set 1: 60 kg x 20
Set 2: 60 kg x 22
Set 3: 60 kg x 20
Set 4: 60 kg x 15 [Drop]

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 22 reps

@hevyapp
https://evolutionary.org/workout/O1YSn4tN9gN



Sneaky little gym session before my yoga class.
Back if feeling a lot better. I just have to make sure I stretch after every day at the moment but it’s feeling a lot stronger

 

[LevButlerov]

Back
Sunday, Feb 01, 2026 at 3:27pm

Seated Cable Row - V Grip (Cable)
Set 1: 35 kg x 22
Set 2: 50 kg x 20
Set 3: 80 kg x 12
Set 4: 35 kg x 22 [Drop]

Iso-Lateral High Row (Machine)
Set 1: 60 kg x 20
Set 2: 60 kg x 22
Set 3: 60 kg x 20
Set 4: 60 kg x 15 [Drop]

Back Extension (Hyperextension)
Set 1: 15 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 22 reps

@hevyapp
https://evolutionary.org/workout/O1YSn4tN9gN



Sneaky little gym session before my yoga class.
Back if feeling a lot better. I just have to make sure I stretch after every day at the moment but it’s feeling a lot stronger

good back day but start adding the pull ups

 

[Nimble brick]

This is just what I needed after a massive few weeks at work.

Shoulders
Thursday, Feb 05, 2026 at 5:37am

Shoulder Press (Dumbbell)
Set 1: 40 kg x 25
Set 2: 60 kg x 20
Set 3: 80 kg x 12
Set 4: 40 kg x 11 [Drop]

Front Raise (Cable)
Set 1: 5 kg x 22
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Lateral Raise (Cable)
Set 1: 5 kg x 25
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Rear Delt Reverse Fly (Cable)
Set 1: 6.25 kg x 25
Set 2: 11.25 kg x 20
Set 3: 16.25 kg x 13
Set 4: 6.25 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 20
Set 3: 21.25 kg x 12
Set 4: 10 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 20 kg x 18 [Drop]

@hevyapp
https://evolutionary.org/workout/Xvpr2lBqQb6

Feeling good after a massive few weeks with work. Felt the burn after this session.
Going to treat myself with a sauna and cold plunge session tonight.

 

[Nimble brick]

Good couple of workouts there bro and the food. Make sure you look after that lower back, they are a bugger if you dont.

Got the back all sorted.
Lots of stretching and movement has worked a treat.

 

[Nimble brick]

good back day but start adding the pull ups

These bad boys are going to be added starting from next week.

 

[LevButlerov]

These bad boys are going to be added starting from next week.

awesome

 

[LevButlerov]

This is just what I needed after a massive few weeks at work.

Shoulders
Thursday, Feb 05, 2026 at 5:37am

Shoulder Press (Dumbbell)
Set 1: 40 kg x 25
Set 2: 60 kg x 20
Set 3: 80 kg x 12
Set 4: 40 kg x 11 [Drop]

Front Raise (Cable)
Set 1: 5 kg x 22
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Lateral Raise (Cable)
Set 1: 5 kg x 25
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Rear Delt Reverse Fly (Cable)
Set 1: 6.25 kg x 25
Set 2: 11.25 kg x 20
Set 3: 16.25 kg x 13
Set 4: 6.25 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 20
Set 3: 21.25 kg x 12
Set 4: 10 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 20 kg x 18 [Drop]

@hevyapp
https://evolutionary.org/workout/Xvpr2lBqQb6

View attachment 178720
View attachment 178721


Feeling good after a massive few weeks with work. Felt the burn after this session.
Going to treat myself with a sauna and cold plunge session tonight.

you're looking good I see you growing nicely too
wide shoulders
80 on the press be careful thought @Nimble brick

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[waggat]

This is just what I needed after a massive few weeks at work.

Shoulders
Thursday, Feb 05, 2026 at 5:37am

Shoulder Press (Dumbbell)
Set 1: 40 kg x 25
Set 2: 60 kg x 20
Set 3: 80 kg x 12
Set 4: 40 kg x 11 [Drop]

Front Raise (Cable)
Set 1: 5 kg x 22
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Lateral Raise (Cable)
Set 1: 5 kg x 25
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Rear Delt Reverse Fly (Cable)
Set 1: 6.25 kg x 25
Set 2: 11.25 kg x 20
Set 3: 16.25 kg x 13
Set 4: 6.25 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 20
Set 3: 21.25 kg x 12
Set 4: 10 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 20 kg x 18 [Drop]

@hevyapp
https://evolutionary.org/workout/Xvpr2lBqQb6

View attachment 178720
View attachment 178721


Feeling good after a massive few weeks with work. Felt the burn after this session.
Going to treat myself with a sauna and cold plunge session tonight.

Nice workout mate. 40's on shoulders press is crazy!

Looking good in the photos. You've got some big arms and shoulders on you!

 

[Dreamer]

This is just what I needed after a massive few weeks at work.

Shoulders
Thursday, Feb 05, 2026 at 5:37am

Shoulder Press (Dumbbell)
Set 1: 40 kg x 25
Set 2: 60 kg x 20
Set 3: 80 kg x 12
Set 4: 40 kg x 11 [Drop]

Front Raise (Cable)
Set 1: 5 kg x 22
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Lateral Raise (Cable)
Set 1: 5 kg x 25
Set 2: 10 kg x 20
Set 3: 15 kg x 12
Set 4: 5 kg x 20 [Drop]

Rear Delt Reverse Fly (Cable)
Set 1: 6.25 kg x 25
Set 2: 11.25 kg x 20
Set 3: 16.25 kg x 13
Set 4: 6.25 kg x 20 [Drop]

Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 20
Set 2: 15 kg x 20
Set 3: 21.25 kg x 12
Set 4: 10 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 20 kg x 18 [Drop]

@hevyapp
https://evolutionary.org/workout/Xvpr2lBqQb6

View attachment 178720
View attachment 178721


Feeling good after a massive few weeks with work. Felt the burn after this session.
Going to treat myself with a sauna and cold plunge session tonight.

Definitely growing brother - chest, shoulders and arms gaining

 

[Nimble brick]

Got the legs moving this morning to get back into the cardio side of things.

Over the last 2 months cardio has been lacking but it’s all about to change haha
I’m sitting at 131.2kg but feeling great. Im
Not feeling heavy or stiff. Doing regular yoga and stretching has kept me feeling loose.

Over the next few months I will be aiming to gym early in the morning and run at night. It will be a tough few months but I am a sucker for pain haha

If I can get down to 120kg I will be stocked

 

[LevButlerov]

Got the legs moving this morning to get back into the cardio side of things.

Over the last 2 months cardio has been lacking but it’s all about to change haha
I’m sitting at 131.2kg but feeling great. Im
Not feeling heavy or stiff. Doing regular yoga and stretching has kept me feeling loose.

Over the next few months I will be aiming to gym early in the morning and run at night. It will be a tough few months but I am a sucker for pain haha

If I can get down to 120kg I will be stocked

View attachment 179897

Legs moving things looking good with almost 5km nice!

 

[Nimble brick]

The most basic and simple foods can taste the best.
This was my Friday rewards for smashing out another week.

 

[LevButlerov]

The most basic and simple foods can taste the best.
This was my Friday rewards for smashing out another week.

View attachment 180330

simplicity has beauty @Nimble brick

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[Kopite67]

The most basic and simple foods can taste the best.
This was my Friday rewards for smashing out another week.

View attachment 180330

Taking me a bit to catch up here brother. I love your program and you have real strength going on there. Love the dedication you have to your new cardio regime with training. This should work a treat getting you down to 120kg. Oh and a little food porn to finish my catch up....perfect

 

[codezz]

The most basic and simple foods can taste the best.
This was my Friday rewards for smashing out another week.

View attachment 180330

Beautiful cycle u have going on man, i love that!!! And the burger looks tasty as hell!! Home-made for the win

 

[Dreamer]

The most basic and simple foods can taste the best.
This was my Friday rewards for smashing out another week.

View attachment 180330

That looks amazing.

 

[waggat]

Got the legs moving this morning to get back into the cardio side of things.

Over the last 2 months cardio has been lacking but it’s all about to change haha
I’m sitting at 131.2kg but feeling great. Im
Not feeling heavy or stiff. Doing regular yoga and stretching has kept me feeling loose.

Over the next few months I will be aiming to gym early in the morning and run at night. It will be a tough few months but I am a sucker for pain haha

If I can get down to 120kg I will be stocked

View attachment 179897

A 5km jog is awesome work mate. Looks like a nice spot for it as well!

The most basic and simple foods can taste the best.
This was my Friday rewards for smashing out another week.

View attachment 180330

Looks really nice. Restaurant quality presentation as well!

 

[Nimble brick]

happy weekend all

It’s been a massive week both work and training wise.

Started at 131.2kg and weighed in at 128.9kg
I haven’t been flogging myself but just staying consistent.
I have also changed up my pinning roster still repping @Sassy's Pharmaceuticals
- sus 250- 500 split Monday, Tuesday, Wednesday
- eq 200- 400 split Monday, Tuesday and Wednesday

Looking at adding some clen that should be coming soon

I decided to treat myself this weekend and took myself out for breakfast
These would have to be the most solid hash browns
I’m heading out for some Mexican tonight so will upload that feed tomorrow

 

[LevButlerov]

happy weekend all

It’s been a massive week both work and training wise.

Started at 131.2kg and weighed in at 128.9kg
I haven’t been flogging myself but just staying consistent.
I have also changed up my pinning roster still repping @Sassy's Pharmaceuticals
- sus 250- 500 split Monday, Tuesday, Wednesday
- eq 200- 400 split Monday, Tuesday and Wednesday

Looking at adding some clen that should be coming soon

View attachment 186928

I decided to treat myself this weekend and took myself out for breakfast
These would have to be the most solid hash browns
I’m heading out for some Mexican tonight so will upload that feed tomorrow
View attachment 186929

looking good big
the food, looks very Mexican of you but no burritos

 

[Nimble brick]

Back/biceps
Tuesday, Feb 24, 2026 at 5:43am

Lat Pulldown (Cable)
Set 1: 50 kg x 25
Set 2: 75 kg x 20
Set 3: 115 kg x 7
Set 4: 50 kg x 20 [Drop]

Seated Cable Row - V Grip (Cable)
Set 1: 50 kg x 20
Set 2: 85 kg x 18
Set 3: 115 kg x 9
Set 4: 50 kg x 20 [Drop]

Rope Straight Arm Pulldown
Set 1: 25 kg x 22
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20

Hammer Curl (Dumbbell)
Set 1: 25 kg x 25
Set 2: 30 kg x 20
Set 3: 40 kg x 17
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 17
Set 3: 40 kg x 13
Set 4: 20 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/Pna1764VLRY

 

[LevButlerov]

Back/biceps
Tuesday, Feb 24, 2026 at 5:43am

Lat Pulldown (Cable)
Set 1: 50 kg x 25
Set 2: 75 kg x 20
Set 3: 115 kg x 7
Set 4: 50 kg x 20 [Drop]

Seated Cable Row - V Grip (Cable)
Set 1: 50 kg x 20
Set 2: 85 kg x 18
Set 3: 115 kg x 9
Set 4: 50 kg x 20 [Drop]

Rope Straight Arm Pulldown
Set 1: 25 kg x 22
Set 2: 35 kg x 20
Set 3: 45 kg x 12
Set 4: 25 kg x 20

Hammer Curl (Dumbbell)
Set 1: 25 kg x 25
Set 2: 30 kg x 20
Set 3: 40 kg x 17
Set 4: 25 kg x 20 [Drop]

EZ Bar Biceps Curl
Set 1: 20 kg x 20
Set 2: 35 kg x 17
Set 3: 40 kg x 13
Set 4: 20 kg x 20 [Drop]

@hevyapp
https://evolutionary.org/workout/Pna1764VLRY

You're lean enough now! lets keep the drop sets in there, and try to go for a 25 rep drop

 

[Nimble brick]

Shoulders
Saturday, Feb 28, 2026 at 6:20am

Shoulder Press (Dumbbell)
Set 1: 40 kg x 22
Set 2: 65 kg x 20
Set 3: 85 kg x 12
Set 4: 40 kg x 24 [Drop]

Single Arm Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 10 kg x 22
Set 3: 15 kg x 13
Set 4: 7.5 kg x 25 [Drop]

Front Raise (Cable)
Set 1: 10 kg x 22
Set 2: 15 kg x 20
Set 3: 25 kg x 13
Set 4: 10 kg x 25 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 54 kg x 20
Set 2: 68 kg x 22
Set 3: 96 kg x 13
Set 4: 54 kg x 24 [Drop]

Overhead Triceps Extension (Cable)
Set 1: 21.25 kg x 20
Set 2: 28.75 kg x 22
Set 3: 36.25 kg x 15
Set 4: 21.25 kg x 25 [Drop]

Preacher Curl (Machine)
Set 1: 20 kg x 25
Set 2: 32 kg x 20
Set 3: 53 kg x 13
Set 4: 20 kg x 25 [Drop]

@hevyapp
https://evolutionary.org/workout/85lukXJlkIm

 

[Nimble brick]

You're lean enough now! lets keep the drop sets in there, and try to go for a 25 rep drop

Gave the 25 rep drop set a go this morning for my shoulders.
Brutal haha

 

[LevButlerov]

Shoulders
Saturday, Feb 28, 2026 at 6:20am

Shoulder Press (Dumbbell)
Set 1: 40 kg x 22
Set 2: 65 kg x 20
Set 3: 85 kg x 12
Set 4: 40 kg x 24 [Drop]

Single Arm Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 10 kg x 22
Set 3: 15 kg x 13
Set 4: 7.5 kg x 25 [Drop]

Front Raise (Cable)
Set 1: 10 kg x 22
Set 2: 15 kg x 20
Set 3: 25 kg x 13
Set 4: 10 kg x 25 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 54 kg x 20
Set 2: 68 kg x 22
Set 3: 96 kg x 13
Set 4: 54 kg x 24 [Drop]

Overhead Triceps Extension (Cable)
Set 1: 21.25 kg x 20
Set 2: 28.75 kg x 22
Set 3: 36.25 kg x 15
Set 4: 21.25 kg x 25 [Drop]

Preacher Curl (Machine)
Set 1: 20 kg x 25
Set 2: 32 kg x 20
Set 3: 53 kg x 13
Set 4: 20 kg x 25 [Drop]

@hevyapp
https://evolutionary.org/workout/85lukXJlkIm

Gave the 25 rep drop set a go this morning for my shoulders.
Brutal haha

25 drop set is the big one the huge Arnold pump as I call it, you push those in will change your life @Nimble brick

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Trenhead3cc]

nice workout .
Is the shoulder press barbell or machine ?
Or total weight over both arms dumbbell ?

 

[Dreamer]

Shoulders
Saturday, Feb 28, 2026 at 6:20am

Shoulder Press (Dumbbell)
Set 1: 40 kg x 22
Set 2: 65 kg x 20
Set 3: 85 kg x 12
Set 4: 40 kg x 24 [Drop]

Single Arm Lateral Raise (Cable)
Set 1: 7.5 kg x 20
Set 2: 10 kg x 22
Set 3: 15 kg x 13
Set 4: 7.5 kg x 25 [Drop]

Front Raise (Cable)
Set 1: 10 kg x 22
Set 2: 15 kg x 20
Set 3: 25 kg x 13
Set 4: 10 kg x 25 [Drop]

Rear Delt Reverse Fly (Machine)
Set 1: 54 kg x 20
Set 2: 68 kg x 22
Set 3: 96 kg x 13
Set 4: 54 kg x 24 [Drop]

Overhead Triceps Extension (Cable)
Set 1: 21.25 kg x 20
Set 2: 28.75 kg x 22
Set 3: 36.25 kg x 15
Set 4: 21.25 kg x 25 [Drop]

Preacher Curl (Machine)
Set 1: 20 kg x 25
Set 2: 32 kg x 20
Set 3: 53 kg x 13
Set 4: 20 kg x 25 [Drop]

@hevyapp
https://evolutionary.org/workout/85lukXJlkIm

42 kgs on db shoulder press is solid work brother.
Looking through your rep ranges though, it would be worth upping the weight for a few of these movements

 

[waggat]

uesday, Feb 24, 2026 at 5:43am

This is a really good back and bi workout mate. Nice selection and number of exercises for me.

uesday, Feb 24, 2026 at 5:43am

Another nice workout here mate. Do you hit arms again on this day (in addition to bi's with back and tri's with chest)?

42 kgs on db shoulder press is solid work brother.
Looking through your rep ranges though, it would be worth upping the weight for a few of these movements

Agree here. I misread the reps at first. I like that you work up to a top set then do a back-off set. But I'm not the biggest fan of the high rep ramp sets. I'd probably do one of the following: 1) warm up and ramp up with feeler sets to your highest weight targeting around 12 reps for the first real set. Then do two more work sets dropping the weight each time. This allows you to get your high rep sets in but at the end once you've done your heavier weight set. 2) Keep it as you've got it now but drop the reps on those first two sets for each exercise to around the same as the first set. Then you still have your back-off set at the end for you're higher reps.

 

[Nimble brick]

nice workout .
Is the shoulder press barbell or machine ?
Or total weight over both arms dumbbell ?

Hey mate

They are total weight of both dumbbells