Approved Log Testosterone Equipoise body recomp cycle Log

[Brismo]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

 

[SassyPharmaRep]

Should be an epic log bro

 

[the_alcatraz]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo welcome EF fam loves your log bro

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:

Iron Gorillas eBooks - Bodybuilding,Steroids,SARMS,Peptides,Supplements

Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...

irongorillas.com

Podcast
are you listening to our podcast? if not, you should:

Podcasts

Podcasts

www.evolutionary.org

thank you and share more

 

[abolone]

Welcome bro!!

 

[Yuri1]

Welcome to AU section brother, keen to see your log unfold

 

[stevesmi]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo wow you are down 11kg? that is a huge change good job.
let's make sure we keep it going.

 

[BodyMonster34]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo bro EF family loves you already. You got a strong prison physique. I noticed the v-shaped coming.

 

[SteveMobsterG]

You say 6 month bulk. Not all on cycle/PEDs right?

 

[Brismo]

@Brismo welcome EF fam loves your log bro

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:

Iron Gorillas eBooks - Bodybuilding,Steroids,SARMS,Peptides,Supplements

Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...

irongorillas.com

Podcast
are you listening to our podcast? if not, you should:

Podcasts

Podcasts

www.evolutionary.org

thank you and share more

when I get some time, I'll update all that for sure

keen to post all my updates as they occur.

 

[Brismo]

You say 6 month bulk. Not all on cycle/PEDs right?

bulk was only 250mg test weekly for the duration brother.

 

[Brismo]

@Brismo bro EF family loves you already. You got a strong prison physique. I noticed the v-shaped coming.

cheers brother. due to my career and some genetic jiggery, I've managed a nice V shape I think.

 

[Brismo]

@Brismo wow you are down 11kg? that is a huge change good job.
let's make sure we keep it going.

yeah I'm pretty keen to keep it coming honestly man. cheers for the kind words

 

[stevesmi]

yeah I'm pretty keen to keep it coming honestly man. cheers for the kind words

yeah great job

 

[ceo]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo bros i think you got a good base to work with. i expect big things from you. let kill this!

 

[ROIDDERS]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo you got a strong physique to start. got a lot of respect for this. you are going to do great lets kill this together!

 

[Ulter]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo This is a really good physique that you're starting off with. One of the things I think could be improved, is your abs. Make sure you dedicate some core training.

 

[2Thick]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo Great job, man. Getting this log going. So far, you look, fantastic. I think you're a great candidate to do a nice recomposition.

 

[Brismo]

@Brismo Great job, man. Getting this log going. So far, you look, fantastic. I think you're a great candidate to do a nice recomposition.

Cheers man, I'm hoping so, just gotta put the work in. and so far, I seem to have been able to. this is just the next step in progress I reckon.

 

[the_alcatraz]

when I get some time, I'll update all that for sure

keen to post all my updates as they occur.

yup get some updates up bro we waiting @Brismo

 

[BodyMonster34]

cheers brother. due to my career and some genetic jiggery, I've managed a nice V shape I think.

bro nice V shape the best

 

[RoySimpson]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo I will be definitely following your log bro! Keep it going!

 

[2Thick]

Cheers man, I'm hoping so, just gotta put the work in. and so far, I seem to have been able to. this is just the next step in progress I reckon.

its a long battle but worth the rewards

 

[ballin2504]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo nice start man. You ha be a great base to physique you will do well.

 

[Noah Wixx]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

I like the addition of p5p very good for regulating the dopamine receptors and keeping mood more elevated, i find it most beneficial when running npp or decca few weeks before the cycle starts, p5p in general is a good addition into a supplement stack.

 

[Tiger Salman Khan]

Hey all, pleased to meet y'all, I'm Brismo, hoping to be more active here and get involved and around the people.

Cycle/Log Outcome Goals:
currently on a cut after a 6 month/19kg bulk which I'd deem successful, got PR after PR.
got a coach on board, he suggested a cut to see where we're at, find the frame, then build on that.

I'm now 5 weeks into the cut, down 11kg so far, progress has definitely slowed, but definition and vascularity is coming along nicely.


Personal Info/Log Introduction
Age: 28
Height: 177cm
Current Weight:85kg

Goal Weight: No particular weight, chasing a physique to build on.

Coach: Trent Bolone

Compounds & Dosages:
Test E, 250mg weekly, pinned E3.5D
EQ, 125mg weekly, pinned E3.5D
L Carn, 600mg EOD

Lab Used:
Currently - Sassy Pharma exclusively
previously - Platinum and Core Pharma

Support Supplements:
Driven Nutrition's Axis
Nac
P5P
multivitamins
calcium
magnesium
vit D

Training Program:
5 day split,
Chest+Abs, Quad+Calf focussed Legs, Back+Rear Delts, Shoulders+Arms, Whole body

Diet Overview:
breakfast, 2 slices of toast, 4 eggs, and some fruit.
lunch/dinner are either 200g of rice or sweet potato, and 250g of rice or lean beef mince,
snacks are 50g protein shake, or protein yoghurt.

so far progress has looked like this, this is from October 2024, start of bulk, 78kg
April 2025, end of bulk, 95kg and
May 2025, current physique, 84kg

View attachment 153931

Cheers for reading through. I'll update in a few days with more, happy for questions if anyone wants to know anything.

@Brismo Great physique man....legit pics.......

 

[25homes]

Eq 500mg min bro

 

[Brismo]

Eq 500mg min bro

why do you say that? my coach said start assessing tolerance with a 2:1 test/eq ratio. adjust accordingly after bloods

 

[the_alcatraz]

why do you say that? my coach said start assessing tolerance with a 2:1 test/eq ratio. adjust accordingly after bloods

i think 500mgs eq is too much bro @Brismo better get 100eq

 

[Brismo]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

 

[the_alcatraz]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

fat loss is clear there bro you getting tight AF

 

[stevesmi]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo good job on the split routine. lots of different exercises. it looks on point, keep it up

 

[SteveMobsterG]

Liking the paused bench

 

[ROIDDERS]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

this is a nice workout split. lots of cool exercises and you were on point with all of it. i like the rope hammer curl!

@Brismo

 

[Brismo]

@Brismo good job on the split routine. lots of different exercises. it looks on point, keep it up

this is a nice workout split. lots of cool exercises and you were on point with all of it. i like the rope hammer curl!

@Brismo

cheers for the compliments fellas; but I can't take any credit for the split, it's all from my coach Trent.

it's nice having the variety though, stops it getting dull for sure.

 

[BodyMonster34]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo bro sometimes on tanker they don't even give us food. we gotta go days without eating. so i know what you dealing with

 

[2Thick]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo this is an excellent split routine. i like the different workouts and the volume you are doing. its perfect for what your goals are

 

[ceo]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo bros i like how you lay out your split routine. its the way to do it for sure.
strong training makes a strong body so i got mad respect for that. keep the grind going

 

[Ulter]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo bros day 4 training is amazing. shoulders and arms are solid. i like the machine preacher curls and the overhead cable triceps extension

 

[stevesmi]

cheers for the compliments fellas; but I can't take any credit for the split, it's all from my coach Trent.

it's nice having the variety though, stops it getting dull for sure.

thats a good coach then

 

[Noah Wixx]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

Being dialed in completely is a beautiful thing

 

[ROIDDERS]

cheers for the compliments fellas; but I can't take any credit for the split, it's all from my coach Trent.

it's nice having the variety though, stops it getting dull for sure.

EF family love!

 

[RoySimpson]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo hell yeah bro the gains dont stop coming!

 

[ballin2504]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

@Brismo nice work man. Keep after it

 

[abolone]

nice food man looks good!

 

[SassyPharmaRep]

Program looking good

 

[Brismo]

Hey all, weekly tap in.

training is doing well, got myself another new deadlift PR, at 84.6kg body weight, scored a 190kg.

training was consistent, only had a day off for rest, which was also my travel day to come home from work.

current body weight as of this morning is 84.5kg

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
80kg - Incline Smith Machine Press
21kg - Cable Chest Fly (low-to-high)
15kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
110kg - Standing Calf Raise

Day 3 – Back + Rear Delts
180kg - Deadlift – 1 top set of 6–8
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
55kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

1RM
Squat - 150
Bench - 120
Deadlift - 190

breakfast the day after I got home from work; egg and cheese wraps, with some blue berries, raspberries and banana; and I didn't get any great physique shots from this week's training; but so far as the cut is going, this photo shows some of the progress. things are becoming more defined which is good to see

have a good week y'all.

 

[Wookie1]

hey all; down a week; body weight has gone down to 84.6kg as the lowest this week, been to training 6 days; and weights are still climbing. tidied up form on a few things with coach, and seeing good jumps in weight once I get the form dialled.

not all the weights recorded, I'll tidy that up for next week's check in.

All exercises are performed for 2 working sets to failure.
• Set 1: Failure in the 8–12 rep range
• Set 2: Reduce weight and aim for 12–15 reps

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
90kg - Incline Smith Machine Press
Cable Chest Fly (low-to-high or mid)
Weighted Chest Dips
Hanging Leg Raises
Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
110kg - Hacksquat
200kg - Leg Press
whole stack -Leg Extension
Seated or Lying Leg Curl
Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
85kg - Chest Supported Row
Lat Pulldown
Close-Grip Seated Cable Row
Reverse Pec Deck
Face Pulls

Day 4 – Shoulders + Arms
75kg - Smith Machine Shoulder Press
Cable Lateral Raise
Rear Delt Cable Fly
Rope Hammer Curl
Machine Preacher Curl
Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100/80kg DB - RDL - 1 sets of 5-8 reps, 2nd set lower weight at 8-10 reps
35kg DB - Bulgarian Split Squat - 2 sets per leg
85kg - Chest Supported Row
30kg - Incline Dumbbell Press
Lat Pulldown
whole stack - Pec Deck


that's from the notes I recorded this week.
been out at work (I do FIFO) so meal plan doesn't really exist beyond good choices, so lots of rice, chicken, steak and veggies.
breakfast is always eggs and toast.

I'll have more photos when I'm back home.
much love to y'all.

It's always hard while away at work isn't it vs home. I finally got some scales so I could weigh what I was packing for crib

 

[MUSTANG_18]

Hey all, weekly tap in.

training is doing well, got myself another new deadlift PR, at 84.6kg body weight, scored a 190kg.

training was consistent, only had a day off for rest, which was also my travel day to come home from work.

current body weight as of this morning is 84.5kg

Day 1 – Chest + Abs
105kg - Paused Barbell Bench Press – 2 sets of 5–8
80kg - Incline Smith Machine Press
21kg - Cable Chest Fly (low-to-high)
15kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
120kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
110kg - Standing Calf Raise

Day 3 – Back + Rear Delts
180kg - Deadlift – 1 top set of 6–8
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
55kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

1RM
Squat - 150
Bench - 120
Deadlift - 190

breakfast the day after I got home from work; egg and cheese wraps, with some blue berries, raspberries and banana; and I didn't get any great physique shots from this week's training; but so far as the cut is going, this photo shows some of the progress. things are becoming more defined which is good to see

have a good week y'all.

is that a sugar free energy drink? and the food thats high carbs right? how about protein? you getting leaner for sure

 

[Brismo]

is that a sugar free energy drink? and the food thats high carbs right? how about protein? you getting leaner for sure

yeah always sugar free aha.
couldn't tell you what's the carbs were, but 4 eggs, and 100g of cottage cheese in the wraps, and a 50g protein shake just before, which isn't pictured.

yeah noticing I'm getting leaner, even though the scales aren't moving a heap.

 

[SassyPharmaRep]

Leaner by the day

 

[the_alcatraz]

yeah always sugar free aha.
couldn't tell you what's the carbs were, but 4 eggs, and 100g of cottage cheese in the wraps, and a 50g protein shake just before, which isn't pictured.

yeah noticing I'm getting leaner, even though the scales aren't moving a heap.

you dont gotta see scales, its the mirror

 

[SassyPharmaRep]

Leg day looks lethal

 

[Brismo]

hey fellas! hope y'all been keeping well!

I'm well overdue for a check in, been crook as a dog for nearly two weeks, starting to come out the other side of it now though, so starting to function again.

will be restarting training this week and posting regularly from this coming weekend.

take care all.

 

[the_alcatraz]

hey fellas! hope y'all been keeping well!

I'm well overdue for a check in, been crook as a dog for nearly two weeks, starting to come out the other side of it now though, so starting to function again.

will be restarting training this week and posting regularly from this coming weekend.

take care all.

@Brismo waiting on yoru restart bro

 

[Brismo]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

 

[MUSTANG_18]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

you back and you look real clean hard to see on that pic though

 

[stevesmi]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

@Brismo seems like its been a bit since we heard of you. Nice to see you back on the grind. Nice way to finish the week and go into the weekend.

 

[BodyMonster34]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

@Brismo bro this a good workout session. i want to see more heavy lifting. how about some farmer walks on leg day?

 

[Brismo]

@Brismo bro this a good workout session. i want to see more heavy lifting. how about some farmer walks on leg day?

look, you might be on to something there.
reckon right at the end? just to really cement the burn?

 

[SteveMobsterG]

look, you might be on to something there.
reckon right at the end? just to really cement the burn?

We used to do them as a finisher on event days

 

[Ulter]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

@Brismo Really good job on this, man. The different exercises you're doing, are on point. i love the different ways you are mixing things up !

 

[ROIDDERS]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

this is a good training session. the whole body looks good @Brismo outstanding workout splits it will work

 

[2Thick]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

the shoulders and arms training looks fun. i also like the full body training as a nice change up @Brismo these are not easy workouts man so proud of you

 

[ceo]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

@Brismo Bros, you got room to improve. Don't worry. You will keep up the consistent training and keep those protein and calories. Common, you gonna grow some good muscle tissue, I predict

 

[RoySimpson]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

@Brismo way to get things dialled in bro! Will be following along!

 

[BodyMonster34]

look, you might be on to something there.
reckon right at the end? just to really cement the burn?

bro always a good time for them just to hammer legs

 

[ballin2504]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

@Brismo glad to see the update man. Some nice training.

 

[25homes]

hey all!
been inactive as, life doing life things again.

but!
we're back on the ball, back in the meal prep, and most importantly, back in the gym!

lifts are pretty well down across the board after nearly a month out of gym and not keeping much food down; but they'll come back soon, and we'll be back to PRs in no time.

coming up to the pointy end of the cut, had a dexa scan, supposedly 12.8% body fat; hoping to work it down to the 10% range. so will be continuing cut, although Coach has said to raise calories for the next little while to help reset the body and help for the final stages of this cut.

also having a new stack starting soon, so have been running
250mg test e, weekly
125mg eq, weekly

will be changing it up to

300 test e, weekly
100 EQ, weekly
100 DHB, weekly
2iu, M-F

all supplied by the Best of the Best, Sassy Pharmaceuticals, so incredibly lucky to have him as a sponsor.

hopefully this will help us hit the goal of visible abs for the cut. as well as increasing training consistency of them.

check below for numbers from this last week's efforts. bit disappointed to see them drop but it's only fair given the month of downtime.

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
870kg - Incline Smith Machine Press
23kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
72kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
100kg - Barbell Squat – 2 sets of 5–8 range
100kg - Hacksquat/quad squat
200kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
90kg - Standing Calf Raise

Day 3 – Back + Rear Delts
170kg - Deadlift – 1 top set of 6–8
65kg - Chest Supported Row
60kg - Lat Pulldown
72kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
72kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
35kg - Incline Dumbbell Press
60kg - Lat Pulldown
Whole stack - Pec Deck

current physique shot, no actual meal images from this week.

have a good week all, and will tap in next week, and with any luck, have way better numbers on these lifts.

take care y'all.

Great work

 

[Brismo]

Hey fellas
as promised. we're back on the ball, coach has reset calories for a little bit now so haven't been losing weight, and been feeling a bunch better this past week or so. that said, still eating clean. Just allowing myself a bit more per meal.

gotten a good few workouts in, getting back near my previous working set weights which has been motivating to see.

looking to revamp my supplement stack soon too, anyone have any essentials they recommend? I'm open to suggestions on that front.

weights for this week;

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
70kg - Incline Smith Machine Press
21kg - Cable Chest Fly (low-to-high)
35kg - Weighted Chest Dips
Hanging Leg Raises
70kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
110kg - Barbell Squat – 2 sets of 5–8 range
90kg - Hacksquat/quad squat
180kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
110kg - Standing Calf Raise

Day 3 – Back + Rear Delts
165kg - Deadlift – 1 top set of 6–8
70kg - Chest Supported Row
60kg - Lat Pulldown
70kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
65kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
25kg - Incline Dumbbell Press
60kg
- Lat Pulldown
Whole stack - Pec Deck

Cheers all for following along so far

 

[MUSTANG_18]

Hey fellas
as promised. we're back on the ball, coach has reset calories for a little bit now so haven't been losing weight, and been feeling a bunch better this past week or so. that said, still eating clean. Just allowing myself a bit more per meal.

gotten a good few workouts in, getting back near my previous working set weights which has been motivating to see.

looking to revamp my supplement stack soon too, anyone have any essentials they recommend? I'm open to suggestions on that front.

weights for this week;

Day 1 – Chest + Abs
100kg - Paused Barbell Bench Press – 2 sets of 5–8
70kg - Incline Smith Machine Press
21kg - Cable Chest Fly (low-to-high)
35kg - Weighted Chest Dips
Hanging Leg Raises
70kg - Cable Rope Crunch

Day 2 – Legs (Quad Focus + Calves)
110kg - Barbell Squat – 2 sets of 5–8 range
90kg - Hacksquat/quad squat
180kg - Leg Press
whole stack - Leg Extension
40kg - Seated or Lying Leg Curl
110kg - Standing Calf Raise

Day 3 – Back + Rear Delts
165kg - Deadlift – 1 top set of 6–8
70kg - Chest Supported Row
60kg - Lat Pulldown
70kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
45kg - Face Pulls

Day 4 – Shoulders + Arms
65kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown

Day 5 – Whole Body
100kg BB - RDL
25kg DB - Bulgarian Split Squat
75kg - Chest Supported Row
25kg - Incline Dumbbell Press
60kg
- Lat Pulldown
Whole stack - Pec Deck

Cheers all for following along so far

back and you look good hella big chest shoulders and steak! dude i love that
update more because just exercises how about weights the day you do thro wthem up

 

[Brismo]

back and you look good hella big chest shoulders and steak! dude i love that
update more because just exercises how about weights the day you do thro wthem up

yeah for sure man!
I didn't know if spamming the thread that often would be advisable, more then happy to though!

 

[MUSTANG_18]

yeah for sure man!
I didn't know if spamming the thread that often would be advisable, more then happy to though!

its not spam its your log dude, you updating @Brismo

 

[Brismo]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

 

[the_alcatraz]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

you look very good and lean bro lets get more food up

 

[stevesmi]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

good job @Brismo there is a ton of good info on this one. keep up the grind!

 

[SteveMobsterG]

Good that you look to be better at this weight than before.

 

[ceo]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

bros hardcore iron training wow. @Brismo You accomplishing a lot on your splits but you're keeping the exercise is simple. I got a lot of respect.

 

[ROIDDERS]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

@Brismo pushing some good training. the 4 day split is impressive. iron training at its best

 

[Brismo]

for context pre bulk, this time last year. and current physique, same bodyweight.

 

[BodyMonster34]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

bro iron training looks good. i want to see daily lot lizard work too. don't forget the beef @Brismo

 

[Ulter]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

the iron training looks amazing. congrats on another nice training week. i like the 4 day split it will work well @Brismo

 

[2Thick]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

that is a beautiful meal! i like the rice and protein. with veggies on the side @Brismo also the training is beautiful

 

[25homes]

Nice job

 

[RoySimpson]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

@Brismo you should up those calories for sure but looking good bro!

 

[ballin2504]

Hey all,
another week down, getting back on the horse, still rebuilding strength after being ill, but things have been moving nicely, just below 80kg now, the same weight I was when I started my bulk just shy of a year ago, however now much lower body fat and far stronger. so the recomp is going swimmingly so far. Only a small amount left. very tempted to add some clen to finish strong...

have adjusted supplements, to be more comprehensive before I get into a lean growth phase, which is hopefully only 6-8 weeks away.

once I've got them all on hand I'll update post saying what I've got, and am planning on running

weight training this week has been a bit off my usual routine, having hip alignment problems atm that's being treated, but loads through hips isn't very pleasant so been leaning on the side of caution with all that.


Day 1 – Chest + Abs (repeated twice)
100kg first set - Paused Barbell Bench Press
85kg second set - Paused Barbell Bench Press
27.5kg - Incline dumbell Press
21kg - Cable Chest Fly (low-to-high)
25kg - Weighted Chest Dips
Hanging Leg Raises
80kg - Cable Rope Crunch

Day 3 – Back + Rear Delts
No deadlift this week from hip problems
75kg - Chest Supported Row
60kg - Lat Pulldown
80kg - Close-Grip Seated Cable Row
35kg - Reverse Pec Deck
50kg - Face Pulls

Day 4 – Shoulders + Arms
80kg - Smith Machine Shoulder Press
21kg - Cable Lateral Raise
15kg - Rear Delt Cable Fly
70kg - Rope Hammer Curl
50kg - Machine Preacher Curl
65kg - Overhead Cable Triceps Extension
Close-Grip Machine Press or Cable Pushdown


now we're back into the swing I'll be taking @mustang_18s advice onboard and updating log more regularly as I'm doing workouts.

also massive shoutout my faithful sponsor Sassy Pharmaceuticals, couldn't have done it without them and Trent's coaching.
thankful for the crew I've got behind me. best of the best

@Brismo looking lean in the pic man. Nice update brother.

 

[Brismo]

Hey strangers! belated check in, out at work so days all smear together and I lose track of what day it is, lol.

in an unforeseen sequence of events, I've changed coaches due to Trent having personal commitments taking priority over coaching. so with his blessing have gotten on board with the gains man.

continuing to lose weight, lowest this week was 78.7kg, and vascularity is beginning to shine through better then expected.

but here's the current progress.

The stacks have all been changed a bit in the past two weeks.

final stages of the cut now though, so push is on for visible abs! exciting times ahead for sure

weekly
300 test
100 eq

EOD
600mg injectable lcarn
700mcg reta

Daily
3.33iu HGH
80mcg clen
50mg Anavar

supplements have been changed also
Morning:
- SLU-PP-332 1000mcg
- Vitamin D3 125mcg
- Vitamin K2 MK7 100mcg
- Magnesium Glycinate 200mg
- Multivitamin
- Turmeric 1000mg
- Black Pepper 20mg
- Lion’s Mane 1000mg

Pre-Workout:
- Beet Root Extract 800mg
- Caffeine 200mg
- Taurine 2000mg

Evening:
- Magnesium Glycinate 200mg
- Ashwagandha 600mg
- Omega 3 1400mg (570mg EPA, 420mg DHA)
- Zinc Picolinate 11mg
- CoQ10 200mg
- Nattokinase 4000fu 100mg
- NAC 1200mg

The training split has also been changed to have two seperate ones, one utilising more machines for when I'm home at the commercial gym, and one when I'm away at work utilising more free weights.

home split:

Chest and Tris.
Incline bench, barbell then dumbbell
chest fly,
weighted chest dips,
tricep push down
single arm tricep extension

back and bicep
reverse grip lat pulldown
pull ups
t bar row
seated cable row, v handle
preacher curl barbell
Hammer curl dumbbell

quads and calves
single leg extension
hack squats
leg press
hip abduction
Standing calf raise
seated calf raise
hanging leg raise

shoulders and arms
machine shoulder press
cable single arm lat pulldown
rear delt reverse fly
face pulls
tricep rope push down
dumbbell bicep curl

hamstrings and calves
Standing leg curl
seated leg curl
straight leg deadlift
hip adduction
Standing calf raise
seated calf raise

cardio and abs (rest/active rest days)
walking
crunches
lying leg raise

Work split:

Chest/Triceps:
Incline Bench Press
Incline DB Press
DB fly
Dips
Tricep Pushdowns
Single Arm tricep extensions

Back/Biceps:
Reverse grip lat pulldown
Pull ups
Bentover row
Seated row
Preacher curl
Incline hammer curl

Legs:
DB Lunges
Barbell Squats
Stiff Leg deadlifts
Single leg standing calf raises

Shoulders/Arms:
Seated shoulder press
DB Lateral raise
Bent over lateral raise
Face pull
Rope pushdowns
DB curls

cardio and abs on rest days.


both splits are working up to one top set of 8-12 reps.

huge shoutout to Sassy Pharma for sponsoring me so far on this cut. don't know how I'd do it without him on board.

and another shoutout to the gainsman for his guidance
and cooperation on working around my life with providing two splits and answering endless questions


much love to y'all
-Brismo

 

[the_alcatraz]

Hey strangers! belated check in, out at work so days all smear together and I lose track of what day it is, lol.

in an unforeseen sequence of events, I've changed coaches due to Trent having personal commitments taking priority over coaching. so with his blessing have gotten on board with the gains man.

continuing to lose weight, lowest this week was 78.7kg, and vascularity is beginning to shine through better then expected.

but here's the current progress.

The stacks have all been changed a bit in the past two weeks.

final stages of the cut now though, so push is on for visible abs! exciting times ahead for sure

weekly
300 test
100 eq

EOD
600mg injectable lcarn
700mcg reta

Daily
3.33iu HGH
80mcg clen
50mg Anavar

supplements have been changed also
Morning:
- SLU-PP-332 1000mcg
- Vitamin D3 125mcg
- Vitamin K2 MK7 100mcg
- Magnesium Glycinate 200mg
- Multivitamin
- Turmeric 1000mg
- Black Pepper 20mg
- Lion’s Mane 1000mg

Pre-Workout:
- Beet Root Extract 800mg
- Caffeine 200mg
- Taurine 2000mg

Evening:
- Magnesium Glycinate 200mg
- Ashwagandha 600mg
- Omega 3 1400mg (570mg EPA, 420mg DHA)
- Zinc Picolinate 11mg
- CoQ10 200mg
- Nattokinase 4000fu 100mg
- NAC 1200mg

The training split has also been changed to have two seperate ones, one utilising more machines for when I'm home at the commercial gym, and one when I'm away at work utilising more free weights.

home split:

Chest and Tris.
Incline bench, barbell then dumbbell
chest fly,
weighted chest dips,
tricep push down
single arm tricep extension

back and bicep
reverse grip lat pulldown
pull ups
t bar row
seated cable row, v handle
preacher curl barbell
Hammer curl dumbbell

quads and calves
single leg extension
hack squats
leg press
hip abduction
Standing calf raise
seated calf raise
hanging leg raise

shoulders and arms
machine shoulder press
cable single arm lat pulldown
rear delt reverse fly
face pulls
tricep rope push down
dumbbell bicep curl

hamstrings and calves
Standing leg curl
seated leg curl
straight leg deadlift
hip adduction
Standing calf raise
seated calf raise

cardio and abs (rest/active rest days)
walking
crunches
lying leg raise

Work split:

Chest/Triceps:
Incline Bench Press
Incline DB Press
DB fly
Dips
Tricep Pushdowns
Single Arm tricep extensions

Back/Biceps:
Reverse grip lat pulldown
Pull ups
Bentover row
Seated row
Preacher curl
Incline hammer curl

Legs:
DB Lunges
Barbell Squats
Stiff Leg deadlifts
Single leg standing calf raises

Shoulders/Arms:
Seated shoulder press
DB Lateral raise
Bent over lateral raise
Face pull
Rope pushdowns
DB curls

cardio and abs on rest days.


both splits are working up to one top set of 8-12 reps.

huge shoutout to Sassy Pharma for sponsoring me so far on this cut. don't know how I'd do it without him on board.

and another shoutout to the gainsman for his guidance
and cooperation on working around my life with providing two splits and answering endless questions


much love to y'all
-BrismoView attachment 158466View attachment 158468View attachment 158469

you look good and lean really making progress bro
wher eyou think you want to improve?

 

[Brismo]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

 

[the_alcatraz]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

long time no updates bro really going big but every 2 weeks lets not do that
you need to update every week 1-2 times or we dont get whats up with u

 

[Brismo]

long time no updates bro really going big but every 2 weeks lets not do that
you need to update every week 1-2 times or we dont get whats up with u

yeah no stress. life's just been kicking me around so some things have been falling off.

I'll tidy myself up though.

cheers for the heads up.

 

[stevesmi]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

@Brismo back and bicep is solid. quads and calves is on point too. weight training looking amazing

 

[BodyMonster34]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

bro you looking good! the upper body strong. looking ripped and vascular hell yeah

 

[SteveMobsterG]

The preferred clen protocol is 40mcg a week then 80 then 120 week off and repeat. Not sure about staying on 120mcg

 

[Brismo]

The preferred clen protocol is 40mcg a week then 80 then 120 week off and repeat. Not sure about staying on 120mcg

only staying on another week or so. running for 6 weeks then getting off. that's what coach has ok'd for me. so far sides are negligible besides getting warmer aha

I did start at 20, then worked my way up to avoid sides and redlining CNS from the get go

 

[2Thick]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

@Brismo quads and calves is good. shoulders and arms are also amazing. keep up the good work !

 

[ceo]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

@Brismo bros quads and calves are amazing. pushing the hack squats and hip abduction is amazing. hanging leg raise is on point

 

[Ulter]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

@Brismo bros this a good one! pullups 24x is strong especially squeezed in between this training. proud of you man !

 

[ROIDDERS]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

my man you are a true warrior @Brismo This is not an easy workout session that you're doing. And I like how you keep the weights under control.

 

[Noah Wixx]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

That's a really well put together stack

 

[RoySimpson]

Hey fellas,
hope y'all have been keeping well.

for this update we're deep into the final push of the cut, vascularity has popped, and have had some good composition changes these last few weeks. weights have been going up slightly since getting Anavar on board.

so the current stack this week has been, upped clen to 120mcg, and haven't had any noticeable sides from the increase. except sweating a bit more, lol.

300mg test
100mg eq
700mcg reta EOD
600mg l-carn EOD
120mcg clen daily
50mg Anavar daily
4.5iu HGH daily

splits for workouts are good, the change has been nice, working to one top set has been different, paces the workouts very differently then doing a heavy set, plus back off set which I was doing the past few months.

Chest and Tris.
Incline bench,
BB - 90kg
DB - 70kg
DB chest fly, 30kg
weighted chest dips, +35kg
tricep push down, 68kg
single arm tricep extension, 12.5kg

back and bicep
reverse grip lat pulldown, 78kg
pull ups, x24
t bar row, 85kg
seated cable row, v handle, 80kg
preacher curl barbell, 27.5kg
Hammer curl dumbbell, 45kg

quads and calves
single leg extension, 65kg
hack squats, 135kg
leg press, 150kg
hip abduction, 90kg
Standing calf raise, 70kg
seated calf raise, 70kg
hanging leg raise x20

shoulders and arms
machine shoulder press, 120kg
cable single arm lat raise, 18kg
rear delt reverse fly, 75kg
face pulls, 75kg
tricep rope push down, 68kg
dumbbell hammer curl, 45kg


overall I'm happy with the progress made this past week, Id say at this rate we've only got a few weeks left before cut is finished, and I cruise for a few months then start the long process of lean growth.

as usual, I couldn't have done any of this without my awesome sponsor @SassyPharmaceuticals and the guidance and coaching by @TheGainsMan.

much love to y'all.

@Brismo looking jacked and very lean bro! Awesome work!