Approved Log Testosterone Enanthate and HGH cruise cycle

[Ohdamn]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

 

[Ohdamn]

Yesterdays bench and ohp day

Bench press

Warmup sets, then:

1x8, 140 kg



2x6, 150 kg



3x4, 170



1x5, 160



1x7, 150



1x8 140





Overhead press

2x6, 60 kg



2x5, 75 kg



3x3, 1x7, 1x4, 1x8 90 kilos



Bent over row

5x8–12 @100 kg



Rope tricep pushdown

5x8–12 @100 kg up to 134 kg full stack



Preacher curl

5x8–12 @60 kg



Machine pec fly

5x8–12 @127 kg



40 minute walk

Today is squats day

Supps and test e

 

[Anabolic Advancements]

Yesterdays bench and ohp day

Bench press

Warmup sets, then:

1x8, 140 kg



2x6, 150 kg



3x4, 170



1x5, 160



1x7, 150



1x8 140





Overhead press

2x6, 60 kg



2x5, 75 kg



3x3, 1x7, 1x4, 1x8 90 kilos



Bent over row

5x8–12 @100 kg



Rope tricep pushdown

5x8–12 @100 kg up to 134 kg full stack



Preacher curl

5x8–12 @60 kg



Machine pec fly

5x8–12 @127 kg



40 minute walk

Today is squats day

Supps and test e

This is going to be good

 

[Ohdamn]

Squat day



Warm up sets then



1x5 165



1x3 185



1x1 200 kg



1x3 200 kg



1x3 185



1x3 175



1x5 165 kg



1x5 155



1x10 145



Sumo deadlift



1x5 140



1x5 165



1x3 205 kgs



1x3 200



1x3 200



1x5 180



1x5 180



1x4 180



1x5 180



Quad extension



5x8-12 80-100 kgs



Seated Hamstring curls



5x8-12 60-80 kgs



Cable crunches



5x12 80 kilos



40 minute walk

 

[Pigsy]

Nice start to log brother, will be following

 

[LevButlerov]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

Yesterdays bench and ohp day

Bench press

Warmup sets, then:

1x8, 140 kg



2x6, 150 kg



3x4, 170



1x5, 160



1x7, 150



1x8 140





Overhead press

2x6, 60 kg



2x5, 75 kg



3x3, 1x7, 1x4, 1x8 90 kilos



Bent over row

5x8–12 @100 kg



Rope tricep pushdown

5x8–12 @100 kg up to 134 kg full stack



Preacher curl

5x8–12 @60 kg



Machine pec fly

5x8–12 @127 kg



40 minute walk

Today is squats day

Supps and test e

Squat day



Warm up sets then



1x5 165



1x3 185



1x1 200 kg



1x3 200 kg



1x3 185



1x3 175



1x5 165 kg



1x5 155



1x10 145



Sumo deadlift



1x5 140



1x5 165



1x3 205 kgs



1x3 200



1x3 200



1x5 180



1x5 180



1x4 180



1x5 180



Quad extension



5x8-12 80-100 kgs



Seated Hamstring curls



5x8-12 60-80 kgs



Cable crunches



5x12 80 kilos



40 minute walk

@Ohdamn true champion style again, restarting this log as a cruise, love it EVO family support. Looking forward to the updates.

 

[stevesmi]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

@Ohdamn

A great job once again on another terrific workout. Thanks for posting the pictures as well. It's very inspirational.

 

[Mobster]

What are your targets for this strength peak?

 

[Ohdamn]

What are your targets for this strength peak?

220 kilo bench press
250 kilo squat and deadlift
140-150 kilo seated ohp

 

[ROIDDERS]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

@Ohdamn you are looking amazing on this update.
Looks like you're getting in some solid fiber. I also like your different supplement choices. Very smart job on the supplements.

 

[2Thick]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

does the glutamine and creatine help recovery?
that is a damn good supplement setup you have. i like the tudca, its important

@Ohdamn

 

[BodyMonster34]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

@Ohdamn bro this is a good one! nice supplement list. you won't go wrong with this setup!

 

[Ulter]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

300g of protein is amazing. its strong and it will get you a lot of benefits. i love to see awesome meal choices

@Ohdamn

 

[ceo]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

bros you aren't going to go wrong with this. supplements look good! i want to see where 300g protein consistent can take you from here. you going to kill it !

@Ohdamn

 

[Ohdamn]

Thanks to @Anabolic Advancements feeling great, can’t wait to start the hgh

Overhead Press + Speed Bench

• Seated OHP – 4×6 @ 105 kg 1x8

• Speed Bench – 6×3 @ 160 kg

• Incline Dumbbell Press – 3×12 (35–45 kg DBs)

• Cable Flys + cable Triceps – 3–4 sets

 

[Ohdamn]

does the glutamine and creatine help recovery?
that is a damn good supplement setup you have. i like the tudca, its important

@Ohdamn

Yes! Night and day difference bro. Me too

 

[2Thick]

Yes! Night and day difference bro. Me too

yeah those supps work!

 

[Ohdamn]

Deadlift Focus

• Deadlift – 4×8-12 @ 200 kg (will go up to 220 kg or 250 kg for 4x4 next time)

• Deficit deadlifts – 3×5 @ 205 kg

• Hamstring Curl – 4×10 (60–100 kg)

• Shrugs – 3×10 120 kg

• Farmer Carries – 3×30–40 sec

 

[25homes]

Should be good run

 

[Noah Wixx]

Yesterdays bench and ohp day

Bench press

Warmup sets, then:

1x8, 140 kg



2x6, 150 kg



3x4, 170



1x5, 160



1x7, 150



1x8 140





Overhead press

2x6, 60 kg



2x5, 75 kg



3x3, 1x7, 1x4, 1x8 90 kilos



Bent over row

5x8–12 @100 kg



Rope tricep pushdown

5x8–12 @100 kg up to 134 kg full stack



Preacher curl

5x8–12 @60 kg



Machine pec fly

5x8–12 @127 kg



40 minute walk

Today is squats day

Supps and test e

Very nicely done with this one

 

[ballin2504]

8-Week Strength Peak


Sponsored by @Anabolic Advancements





Running:


• Test E – 250 mg/week


• HGH – 4 IU/day





Cruising gear, pushing strength hard before the next blast. Food high, focus locked.











Macros:


• 4000 kcal


• 300g protein


• 400–500g carbs


• 133g fat











Supps





AM (with breakfast):


• Multi, D3, K2, Mag, Zinc, B-complex


• Omega-3, Ashwagandha, CoQ10


• Glucosamine + Chondroitin

• Citruse Bergamot – 500–1000 mg

• Creatine 5g


• Berberine





Pre:


• Pre-workout


• Taurine, Citrulline (6–8g)


• EAAs, Electrolytes


• Berberine





Post:


• Whey


• Glutamine 5–10g


• Creatine


• Taurine





PM (with dinner):


• NAC, TUDCA, Probiotic


• Mag, Ashwagandha (if not AM)


• Glutamine (optional)


• Fibre


• Berberine

@Ohdamn nice update big dog.

 

[Ohdamn]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

 

[LevButlerov]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

170kgs is in the video? not sure the weight, but if 170kgs was easy for you! wow! @Ohdamn

 

[Ohdamn]

170kgs is in the video? not sure the weight, but if 170kgs was easy for you! wow! @Ohdamn

Yes, 170 kgs is in the video. Would have tried another rep if I had a spotter. Thanks

 

[LevButlerov]

Yes, 170 kgs is in the video. Would have tried another rep if I had a spotter. Thanks

170kgs like butter nothing for you.

 

[stevesmi]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

@Ohdamn you are looking solid as usual man!
nice job on the bench and close grip
thats what we like to see!

 

[BodyMonster34]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

@Ohdamn bro dayum you strong
nice bench press video
remind me of oldest son

 

[Mobster]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

My kinda workout

 

[ROIDDERS]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

Thank you for posting the videos. It's always inspiring to see Iron training like, this makes me want to get pumped for the gym. Looking forward to seeing your results.
@Ohdamn

 

[ceo]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

bros bench press on point
close grip bench and weighted dips
rear delt fly's and triceps pushdowns A+
@Ohdamn

 

[ssgjpd]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

great training and moving lots of weight.

 

[Ulter]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

@Ohdamn this is an excellent update man
bench press and close grip bench are looking on point
pushing things like a maniac!

 

[2Thick]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

bench press and close grip bench is A+
weighted dips and db press also is amazing
gotta give you much love
@Ohdamn

 

[RoySimpson]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

@Ohdamn shifting some serious weight right here!

 

[Ohdamn]

Started @Anabolic Advancements hgh yesterday, definitely feeling deeper sleep especially my power nap today.

Squat focus


Squat – 4×5 200 kg

• Leg Extension – 3x12 80-100 kgs

• Hamstring Curl – 3x10–12 60-80 kilos

• Calf Raises – 3×20 full stack on machine

• Weighted Abs – 3×15
Planks 3x to failure

(Upload file was too large to post video or any other photo)

 

[Noah Wixx]

Definitely putting in work with this one

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

 

[LevButlerov]

Started @Anabolic Advancements hgh yesterday, definitely feeling deeper sleep especially my power nap today.

Squat focus


Squat – 4×5 200 kg

• Leg Extension – 3x12 80-100 kgs

• Hamstring Curl – 3x10–12 60-80 kilos

• Calf Raises – 3×20 full stack on machine

• Weighted Abs – 3×15
Planks 3x to failure

(Upload file was too large to post video or any other photo)

That's your 200kg squat? you are amazing! @Ohdamn
video was too large, do you know the size? in MB

 

[ballin2504]

Bench Press Focus

• Bench Press – 5×5 @ 170 kg

• Close-Grip Bench – 3×6 @ 150 kg

• Weighted Dips / DB Press – 3×10 (Dips: +20–30 kg / DBs: 50–55 kg)

• Rear Delt Flys + Triceps Pushdowns – 3–4 sets

• Rope Cable Curls (GPP/Arm) – 3×15 (light pump)

@Ohdamn great workout man. Nice videos also

 

[Ohdamn]

Overhead Press day

• Seated Overhead Press – 4x5 1x8 @ 110 kg

• Upright Rows – 3×10 60 kgs

• Lateral Raises – 3×15–20 20 kgs

• Face Pulls – 3×20 60 kgs

• EZ Bar Curls – 3x10 60 kgs

• Rope Cable Curls – 3×15 full stack

40 min walk

 

[Npcclassicphysique champ]

Overhead Press day

• Seated Overhead Press – 4x5 1x8 @ 110 kg

• Upright Rows – 3×10 60 kgs

• Lateral Raises – 3×15–20 20 kgs

• Face Pulls – 3×20 60 kgs

• EZ Bar Curls – 3x10 60 kgs

• Rope Cable Curls – 3×15 full stack

40 min walk

@Ohdamn 60kg face pulls? you aint got neck pain from it broly?

 

[Ohdamn]

@Ohdamn 60kg face pulls? you aint got neck pain from it broly?

No neck pain bro

 

[Ohdamn]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

 

[Npcclassicphysique champ]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

deadlift focus intense with 220kgs you strong!

 

[stevesmi]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

@Ohdamn

pull and deadlift focus is a good one
lots of tough exercises
i used to do farmer carries and walk around the gym with 45lb weights in each hand lol. the only one to do them

 

[ceo]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

bros this a quality job on this training, yo hitting it nicely
nice job on heavy shrugs and farmer carries
@Ohdamn

 

[BodyMonster34]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

@Ohdamn bro EVO family love you
Always good workouts and always pushing it. I got mad respect for you.

 

[Mobster]

Nice work on the deadlifts

 

[2Thick]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

deadlift and deficit deadlifts
barbell row/pendlay row
heavy shrugs
all good exercises

@Ohdamn

 

[ROIDDERS]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

@Ohdamn i like this for sure
deadlifts and barbell row are amazing
heavy shrugs are on point!

 

[Ulter]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

@Ohdamn this looks good man!
i like the heavy shrugs and barbell row
looks good!

 

[Masonic Bodybuilder]

That's a great session with the deads.

 

[Ohdamn]

Feeling amazing on @Anabolic Advancements growth hormone more confident much better sleep.

Push (Bench Focus)

• Bench Press – 5×4–5 180 kilos

• Close-Grip Bench Press – 3×6 @ 150 kilos

• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10

• Pec Deck – 3×12

• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20

• Rope Cable Curls – 3×15

Push ups to failure

Video: 180 kilo bench press 5 reps one rep in the tank

 

[RoySimpson]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

@Ohdamn solid pull day right here!!

 

[ForeverBulk01]

Feeling amazing on @Anabolic Advancements growth hormone more confident much better sleep.

Push (Bench Focus)

• Bench Press – 5×4–5 180 kilos

• Close-Grip Bench Press – 3×6 @ 150 kilos

• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10

• Pec Deck – 3×12

• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20

• Rope Cable Curls – 3×15

Push ups to failure

Video: 180 kilo bench press 5 reps one rep in the tank

You're a unit mate, solid job

 

[ballin2504]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

@Ohdamn looking strong in the vid man

 

[Tiger Salman Khan]

Feeling amazing on @Anabolic Advancements growth hormone more confident much better sleep.

Push (Bench Focus)

• Bench Press – 5×4–5 180 kilos

• Close-Grip Bench Press – 3×6 @ 150 kilos

• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10

• Pec Deck – 3×12

• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20

• Rope Cable Curls – 3×15

Push ups to failure

Video: 180 kilo bench press 5 reps one rep in the tank

@Ohdamn solid lifts bro....keep killing it.....

 

[Ohdamn]

Empty Bar	20 kg	10–15 reps (movement prep)
Warm-Up 1	60 kg	8–10 reps
Warm-Up 2	100 kg	5–6 reps
Warm-Up 3	140 kg	3–4 reps
Warm-Up 4	180 kg	2–3 reps
Warm-Up 5	210 kg	1–2 reps
Working weight	230 kg	5x5
Estimated one rep	270 kg

Lower Body (Squat Focus)

• Squat – 5x5 @ 230kg (2–3 RIR)

• Paused Hack Squat – 3×10 (less systemic fatigue than heavy leg extensions)

• Hamstring Curl (Seated or Lying) – 3×10–12 @ 80-100

• Calf Raises (Heavy Stretch Focus) – 3×15–20 full stack

• Weighted Decline Sit-Ups 40 kilos / Cable Crunches – 3×15 plank to failure

40 minute walk

Video:230 kilo squat 5 reps

 

[Noah Wixx]

Pull + Deadlift Focus

• Deadlift – 5x5-6 220 kilos

• Deficit Deadlift or Block Pulls (Alternate weekly) – 3×5

• Barbell Row / Pendlay Row – 3×10 (strict)

• Heavy Shrugs (Barbell or Machine) – 3×12

• Farmer Carries or Sled Push (GPP) – 3×30–40 sec

•Neck Harness / Wrist Roller / Hanging Leg Raise – 3×15

Video:220 kilo deadlift 6 reps maybe 1 or two reps left in the tank

Very nicely done on the DLs

 

[LevButlerov]

Empty Bar	20 kg	10–15 reps (movement prep)
Warm-Up 1	60 kg	8–10 reps
Warm-Up 2	100 kg	5–6 reps
Warm-Up 3	140 kg	3–4 reps
Warm-Up 4	180 kg	2–3 reps
Warm-Up 5	210 kg	1–2 reps
Working weight	230 kg	5x5
Estimated one rep	270 kg

Lower Body (Squat Focus)

• Squat – 5x5 @ 230kg (2–3 RIR)

• Paused Hack Squat – 3×10 (less systemic fatigue than heavy leg extensions)

• Hamstring Curl (Seated or Lying) – 3×10–12 @ 80-100

• Calf Raises (Heavy Stretch Focus) – 3×15–20 full stack

• Weighted Decline Sit-Ups 40 kilos / Cable Crunches – 3×15 plank to failure

40 minute walk

Video:230 kilo squat 5 reps

You're looking really big in the video, HUGE squat.

 

[Anabolic Advancements]

Empty Bar	20 kg	10–15 reps (movement prep)
Warm-Up 1	60 kg	8–10 reps
Warm-Up 2	100 kg	5–6 reps
Warm-Up 3	140 kg	3–4 reps
Warm-Up 4	180 kg	2–3 reps
Warm-Up 5	210 kg	1–2 reps
Working weight	230 kg	5x5
Estimated one rep	270 kg

Lower Body (Squat Focus)

• Squat – 5x5 @ 230kg (2–3 RIR)

• Paused Hack Squat – 3×10 (less systemic fatigue than heavy leg extensions)

• Hamstring Curl (Seated or Lying) – 3×10–12 @ 80-100

• Calf Raises (Heavy Stretch Focus) – 3×15–20 full stack

• Weighted Decline Sit-Ups 40 kilos / Cable Crunches – 3×15 plank to failure

40 minute walk

Video:230 kilo squat 5 reps

Huge effort brother. Crazy that this is your cruise. Can't wait for the push.

 

[Ohdamn]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

 

[Anabolic Advancements]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

Got so much love for my team

And the overhead press numbers

We'll be adding to the ranks soon.

 

[Npcclassicphysique champ]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

and your growth shows it you amazing thick broly

 

[stevesmi]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

@Ohdamn this one looks good!
you won't go wrong here
the seated overhead press is on point!

 

[BodyMonster34]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

@Ohdamn bro you a champion here
i like the cable face pulls
dumbbell curls is amazing!

 

[Ohdamn]

Deadlift Day

• Deadlift – warm up to 1x5 @ ~230 kg then an unsuccessful attempt of 250 kilos then a couple back off sets of 200 kilos(will try again in 2 weeks)

• Deficit Deadlifts 180 kilos– 3×5

• dumbbell rows – 3×10 60 kilos

• Heavy Shrugs (Barbell) – 3×10 200 kilos

• Farmer Carries or Sled Push – 3 rounds x 20–30m

• Hanging Leg Raises and Ab Wheel – 3×12–15

Videos: 250 kilo attempt deadlift and 200 kilo barbell shrugs

 

[Mobster]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

I've repped 130 odd but not 140.

 

[ROIDDERS]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

@Ohdamn you are looking great on this man
very good exercises
pushing things nicely is what we like to see!

 

[Ulter]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

@Ohdamn you are the man!
much respect for hte iron training. triceps getting worked out

 

[ceo]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

@Ohdamn bros you looking good!
the seated overhead press is amazing
cable face pulls on point

 

[2Thick]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

overhead press day is all in
dumbbell curls is A+
love this training

@Ohdamn

 

[Ohdamn]

Push (Bench Focus)

• Bench Press – 2x2 200 kilos

• Close-Grip Bench Press – 3×6 @ 150 kilos

• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10

• Pec Deck – 3×12

• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20

• Rope Cable Curls – 3×15

Push ups to failure

Video: 2 reps 200 kilos bench press
Photo:current physique relaxed

 

[RoySimpson]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

@Ohdamn awesome work right here!

 

[LevButlerov]

Push (Bench Focus)

• Bench Press – 2x2 200 kilos

• Close-Grip Bench Press – 3×6 @ 150 kilos

• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10

• Pec Deck – 3×12

• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20

• Rope Cable Curls – 3×15

Push ups to failure

Video: 2 reps 200 kilos bench press
Photo:current physique relaxed

Staying big and lean

 

[Tiger Salman Khan]

Push (Bench Focus)

• Bench Press – 2x2 200 kilos

• Close-Grip Bench Press – 3×6 @ 150 kilos

• Weighted Dips / DB Flat Press (Alternate weekly) – 3×10

• Pec Deck – 3×12

• Triceps Pushdowns + Rear Delt Flys (superset) – 3×15–20

• Rope Cable Curls – 3×15

Push ups to failure

Video: 2 reps 200 kilos bench press
Photo:current physique relaxed

@Ohdamn Legit updates man.......

 

[ballin2504]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

@Ohdamn congrats on the sponsorship man. Keep killing it

 

[25homes]

Great job Bru

 

[Noah Wixx]

Can’t say thanks enough to @Anabolic Advancements for the sponsorship he has been nothing but supportive

Overhead Press day

• Seated Overhead Press – 5x5-6 @ 120 kg

• Dumbbell Lateral Raises – 3×15–20 20 kilos

• Cable Face Pulls– 3×20

• dumbbell Curls 3×10–12

• Overhead Rope Triceps Extensions – 3×15

Seated ohp was a bit light next week will try 130 or 140 kilos for 5 reps

Congratulations on the support and sponsorship

 

[Ohdamn]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

 

[Npcclassicphysique champ]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

id call this a load not a deaload broly you thick and strong @Ohdamn

 

[stevesmi]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

@Ohdamn i think the workout is on point man. i like the shoulder and tricep workouts. gotta build it

 

[Ohdamn]

Lower body

Barbell Squats

Ramped up to 250 kilos to get the feel of the weight then dropped down to back of sets
3 sets of 4–6 reps 200 kilos





2. Romanian Deadlifts (RDLs)


3 sets of 4–6 reps 200 kilos





3. Leg Press (Heavy) could only go up to 500 kilos won’t fit anymore weight on it

Did some leg extensions after

3 sets of 4–6 reps





4. Lying Leg Curls


2–3 sets of 6–8 reps





5. Standing Calf Raises


3 sets of 6–8 reps





6. Seated Calf Raises


3 sets of 6–8 reps

 

[Ohdamn]

A couple of partial reps hopefully in 4 weeks get one rep

 

[Mobster]

As often as I back off I also switch exercises as a way to deload

 

[BodyMonster34]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

bro back and shoulders are looking good @Ohdamn biceps and triceps also looking good. keep pushing it

 

[2Thick]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

i am a big fan of this @Ohdamn nice steady training. you are keeping things perfect and pushing it nicely

 

[Ulter]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

@Ohdamn nice video man. glad to see you pushing that iron with ease. proud of you !

 

[ceo]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

@Ohdamn bros nothing better then a nice upper body training. you won't go wrong with this sort of thing. pullups that are weighted can force growth in arms

 

[ROIDDERS]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

Throwing around some hardcore iron like that is fantastic. Those are big boy weights for sure. Very impressive job, man.@Ohdamn

 

[RoySimpson]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

@Ohdamn solid work right here bro!!

 

[ballin2504]

A bit of a deload week before ramping up to my strength goals this cruise

Upper body

Chest


• Flat Barbell Bench Press — 3–4 sets of 4–5 reps @ 180 kilos


• Incline Barbell or Dumbbell Press — 2–3 sets of 4–6 reps @ 75–85%





Back Thickness


• Barbell Rows — 3 sets of 4–6 reps (heavy)



Back Width


• Weighted Pull-Ups — 3 sets of 6–8 reps


Shoulders


• Seated Overhead Press (Barbell ) — 3 sets of 4–6 reps @ 75–85% 140 kilos





Triceps


• Weighted Dips — 2–3 sets of 4–6 reps



Biceps


• Dumbbell Curls — 2 sets of 6–8 reps

@Ohdamn nice training update. The training pics look killer

 

[Ohdamn]

Thanks to @Anabolic Advancements

Bench Press Ramp-Up:

• Warm-up 1: 60 kg × 8 reps (~30%)
• Warm-up 2: 105 kg × 5 reps (~50%)
• Warm-up 3: 145 kg × 3 reps (~70%)
• Warm-up 4: 180 kg × 2 reps (~85%)
• Warm-up 5: 195 kg × 1 rep (~92%)
• Top Set: 210 kg × 1 rep (100%)

Back-Off Sets:

• Back-Off 1: 180 kg × 4 reps (heavy but manageable)
• Back-Off 2: 160 kg × 6 reps (power-building range)
• Back-Off 3: 135 kg × 10+ reps (hypertrophy & pump)

Accessories:

1. Incline Barbell Press
   3 sets of 8–10 reps @ 120–140 kg (55–65%)
2. Close-Grip Bench Press
   3 sets of 5–8 reps @ 140–160 kg (65–75%)
3. Seated Overhead Press (Barbell)
   4 sets of 6–8 reps @ 90–110 kg (60–70%)
4. Weighted Pull-Ups
   4 sets of 8–12 reps @ Bodyweight + 10–20 kg
5. Barbell Rows
   4 sets of 8–10 reps @ 140–160 kg
6. Rope Pushdowns
   4 sets of 15–20 reps (heavy but strict form)
7. Dumbbell Flys or Pec Deck
   3 sets of 15–20 reps (light to moderate weight)

Video: Failed 210 kilo attempt, I should have tried 205 kilos.

 

[Tiger Salman Khan]

Thanks to @Anabolic Advancements

Bench Press Ramp-Up:

• Warm-up 1: 60 kg × 8 reps (~30%)
• Warm-up 2: 105 kg × 5 reps (~50%)
• Warm-up 3: 145 kg × 3 reps (~70%)
• Warm-up 4: 180 kg × 2 reps (~85%)
• Warm-up 5: 195 kg × 1 rep (~92%)
• Top Set: 210 kg × 1 rep (100%)

Back-Off Sets:

• Back-Off 1: 180 kg × 4 reps (heavy but manageable)
• Back-Off 2: 160 kg × 6 reps (power-building range)
• Back-Off 3: 135 kg × 10+ reps (hypertrophy & pump)

Accessories:

1. Incline Barbell Press
   3 sets of 8–10 reps @ 120–140 kg (55–65%)
2. Close-Grip Bench Press
   3 sets of 5–8 reps @ 140–160 kg (65–75%)
3. Seated Overhead Press (Barbell)
   4 sets of 6–8 reps @ 90–110 kg (60–70%)
4. Weighted Pull-Ups
   4 sets of 8–12 reps @ Bodyweight + 10–20 kg
5. Barbell Rows
   4 sets of 8–10 reps @ 140–160 kg
6. Rope Pushdowns
   4 sets of 15–20 reps (heavy but strict form)
7. Dumbbell Flys or Pec Deck
   3 sets of 15–20 reps (light to moderate weight)

Video: Failed 210 kilo attempt, I should have tried 205 kilos.

@Ohdamn Solid work man.....keep going.......

 

[LevButlerov]

Thanks to @Anabolic Advancements

Bench Press Ramp-Up:

• Warm-up 1: 60 kg × 8 reps (~30%)
• Warm-up 2: 105 kg × 5 reps (~50%)
• Warm-up 3: 145 kg × 3 reps (~70%)
• Warm-up 4: 180 kg × 2 reps (~85%)
• Warm-up 5: 195 kg × 1 rep (~92%)
• Top Set: 210 kg × 1 rep (100%)

Back-Off Sets:

• Back-Off 1: 180 kg × 4 reps (heavy but manageable)
• Back-Off 2: 160 kg × 6 reps (power-building range)
• Back-Off 3: 135 kg × 10+ reps (hypertrophy & pump)

Accessories:

1. Incline Barbell Press
   3 sets of 8–10 reps @ 120–140 kg (55–65%)
2. Close-Grip Bench Press
   3 sets of 5–8 reps @ 140–160 kg (65–75%)
3. Seated Overhead Press (Barbell)
   4 sets of 6–8 reps @ 90–110 kg (60–70%)
4. Weighted Pull-Ups
   4 sets of 8–12 reps @ Bodyweight + 10–20 kg
5. Barbell Rows
   4 sets of 8–10 reps @ 140–160 kg
6. Rope Pushdowns
   4 sets of 15–20 reps (heavy but strict form)
7. Dumbbell Flys or Pec Deck
   3 sets of 15–20 reps (light to moderate weight)

Video: Failed 210 kilo attempt, I should have tried 205 kilos.

Huge bench but that's not a fail there 210kgs is a WIN because you tried it. @Ohdamn

 

[Anabolic Advancements]

Thanks to @Anabolic Advancements

Bench Press Ramp-Up:

• Warm-up 1: 60 kg × 8 reps (~30%)
• Warm-up 2: 105 kg × 5 reps (~50%)
• Warm-up 3: 145 kg × 3 reps (~70%)
• Warm-up 4: 180 kg × 2 reps (~85%)
• Warm-up 5: 195 kg × 1 rep (~92%)
• Top Set: 210 kg × 1 rep (100%)

Back-Off Sets:

• Back-Off 1: 180 kg × 4 reps (heavy but manageable)
• Back-Off 2: 160 kg × 6 reps (power-building range)
• Back-Off 3: 135 kg × 10+ reps (hypertrophy & pump)

Accessories:

1. Incline Barbell Press
   3 sets of 8–10 reps @ 120–140 kg (55–65%)
2. Close-Grip Bench Press
   3 sets of 5–8 reps @ 140–160 kg (65–75%)
3. Seated Overhead Press (Barbell)
   4 sets of 6–8 reps @ 90–110 kg (60–70%)
4. Weighted Pull-Ups
   4 sets of 8–12 reps @ Bodyweight + 10–20 kg
5. Barbell Rows
   4 sets of 8–10 reps @ 140–160 kg
6. Rope Pushdowns
   4 sets of 15–20 reps (heavy but strict form)
7. Dumbbell Flys or Pec Deck
   3 sets of 15–20 reps (light to moderate weight)

Video: Failed 210 kilo attempt, I should have tried 205 kilos.

Surely the strongest guy on EVO?

195 -> 210 is a huge jump, especially on a cruise. But plans are in place to go way over that number. Keep it up legend

 

[LevButlerov]

Surely the strongest guy on EVO?

195 -> 210 is a huge jump, especially on a cruise. But plans are in place to go way over that number. Keep it up legend

no strongest
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/post-1784024

 

[Ohdamn]

Squat focus

3x2-3 squat 240 kilos

Back off set 200 kilos until failure



Leg extension 4 sets 10-15



Leg curls 4 sets 12-15



Weighted planks



Crunch machine

 

[LevButlerov]

Squat focus

3x2-3 squat 240 kilos

Back off set 200 kilos until failure



Leg extension 4 sets 10-15



Leg curls 4 sets 12-15



Weighted planks



Crunch machine

The video is 240kgs squat? impressive size and weight @Ohdamn

 

[stevesmi]

Squat focus

3x2-3 squat 240 kilos

Back off set 200 kilos until failure



Leg extension 4 sets 10-15



Leg curls 4 sets 12-15



Weighted planks



Crunch machine

@Ohdamn Thanks for taking the time to post up the video. Really nice job on this. I like the leg training.

 

[Ohdamn]

The video is 240kgs squat? impressive size and weight @Ohdamn

Yes, 240 kgs squat. Thank you! working on more depth