Approved Log Road to pro

[Anomly]

AGW Log — Upper Push (Chest & Delts)



Incline Smith Press
80 kg × 8 × 3 sets
Heavy opener, controlled reps.


Incline DB Press
30 kg × 9 × 2 sets
25 kg × 15 x 10 sets
Dropped load to finish strong.


Pec Deck
61 kg × 12 × 2
Slow squeeze, full stretch.



Cable Flyes
High → Low: 11.3 kg × 12 × 2
Low → High: 6.8 kg × 12 × 2
Constant tension, multiple angles.



DB Lateral Raises
15 kg × 13 × 3
Clean reps, no swing.


Off-Season Focus:
Throughout this off-season phase the goal is progressive overload every session — aiming to add at least 1 extra rep or increase the weight where possible. Training with intent, pushing intensity, and driving consistent progression.

Solid push session

Nutrition:


Nutrition will be posted below in a Google Sheet to keep the log clean, clear, and easy to track alongside training.

 

[ozzyboy]

I always keep an AI on hand for quick regulation. I just prefer to minimise AI use and use other compounds to help manage certain side effects.
What do you usually use to regulate E2.

When on cycle, for me it's mainly dose control, pin frequency, bloods. AI would be the lowest dose needed based on my symptoms and labs.

 

[Anomly]

AGW | Pull Day



Pull-Ups
BW × failure × 2 sets


Single-Arm Lat Pulldown
73kg × 7 reps × 3 sets



Seated Row
73kg × 7 reps × 3 sets




Hammer Curls
17.5kg × 10 reps × 2 sets





Rest: 2 minutes
Intensity: 8/10


Notes:
Weights moving up on key lifts, feeling good. Blast starting soon.

 

[Anomly]

AGW TRAINING LOG – LEGS




Pendulum Squat

• 3 sets × 8 reps
• 35 kg

Leg Extensions

• 3 sets × 10 reps
• 103 kg

Bulgarian Dumbbell Split Squats

• 2 sets × 10 reps
• 20 kg dumbbells

Adductor Machine

• 2 sets × 12 reps
• 36 kg

Abductor Machine

• 2 sets × 12 reps
• 63 kg

Seated Calf Raises

• 3 sets × 12 reps
• 40 kg

Leg day absolutely smashed my legs — quads were cooked after pendulum squats and split squats. Solid session.


Nutrition...

 

[traxxed]

Love the details here @Anomly

 

[Anomly]

Love the details here @Anomly

Thanks bro new to this logging so trying my best! @traxxed

 

[Anomly]

TRAINING SPLIT – SIMPLE & EFFECTIVE


Day 1 – Chest & Shoulders

Big presses first. Chest and shoulders work together, so you hit them hard in one session and get a massive upper-body stimulus without overthinking it.





Day 2 – Back & Hamstrings

Posterior chain day. Rows, pulls, and hinges build thickness and strength while saving quads for their own dedicated session.





Day 3 – Quads, Glutes & Calves

Pure leg drive. Squats and presses for size and power, glutes for support, calves to finish it off properly.





Day 4 – Rest

Recover, eat, sleep. Growth happens here.




Day 5 – Shoulders & Arms

Detail day. Caps, width, and arms get direct work for shape, balance, and fullness.





Day 6 – Chest & Back

Upper-body repeat. Higher volume, better pumps, more growth. This is where physique changes show.





Day 7 – Rest

Reset and come back stronger.

 

[traxxed]

Very clean split.

 

[Anomly]

AGW – Chest & Shoulders



Session Focus:
Upper chest gains with shoulder volume.

Overall Feel:
Strong session with clear progress on pressing movements.





1. Pec Deck
68kg × 10 reps × 2 sets

Good activation to get the chest working before presses.





2. Incline Dumbbell Press
35kg × 7 reps × 2 sets
25kg × 10 reps × 1 set (back-off)

Strength up here — heavier weight moved well.





3. Incline Smith Machine Press
80kg × 7 reps × 3 sets

Solid increase. Controlled reps and strong lockout throughout.





4. Dumbbell Shoulder Press
25kg × 12 reps × 3 sets

Shoulders stayed strong despite chest fatigue.





5. Dumbbell Lateral Raises
15kg × 12 reps × 3 sets

Finished with a deep delt burn.





Notes: Pressing strength trending up. Good control under heavier loads.



Nutrition

 

[LF*GO]

Looks solid. As long as form stays tight, this is the kind of volume that actually drives growth. Nice work @Anomly

 

[Anomly]

Looks solid. As long as form stays tight, this is the kind of volume that actually drives growth. Nice work @Anomly

Thanks mate, appreciate the feedback. Still focusing on clean reps and building volume the right way. Push phase coming up soon so things are about to get more dialled in.

 

[Anomly]

AGW GYM LOG — BACK & ARMS (Short but Strong)



Not a long session today — but I showed up, put in focused work, and pushed extra reps. Progress doesn’t always come from marathon workouts; sometimes it comes from turning up and executing.








Pull-Ups

• 2 sets to failure
• Pure bodyweight grind — no shortcuts, just effort.

Single-Arm Lat Pulldown

• 73kg
• 3 sets × 8 reps
• Controlled pulls, solid squeeze — stronger than last time.

Seated Row

• 73kg
• 3 sets × 8 reps
• Back engaged, clean reps, more power through the mid-back.

Hammer Curls

• 17.5kg
• 2 sets × 12 reps
• Arms felt full — extra reps earned, not given.

 

[Anomly]

AGW TRAINING LOG
Session: Arm Day
Date: 6 Feb


Locked in and focused. Simple session, full intent. Every set controlled, no wasted reps.





1. EZ-Bar Curls
35kg — 3 sets × 10 reps

Solid tension, clean reps start to finish.





2. Dumbbell Hammer Curls
17.5kg — 3 sets × 9 reps

Heavy and honest. Forearms and brachialis doing work.





3. Machine Preacher Curls
60kg — 3 sets × 8 reps

Strict form, deep stretch, full squeeze every rep.





Short, efficient session. Arms cooked without overdoing it.
Momentum is building — split is dialling in and everything’s lining up for the push phase.


Nutrition down below

 

[Anomly]

AGW GYM LOG – CHEST & SHOULDERS




Pec Deck
75kg
• 2 sets × 10 reps

Controlled reps, solid squeeze — chest switched on early.





Incline Dumbbell Press
• 35kg × 7 reps (2 sets)
• 25kg × 10 reps (1 back-off set)

Heavy incline work, strength focused, then dropped weight to keep quality reps high.





Dumbbell Shoulder Press
25kg
• 3 sets × 12 reps

Strong pressing volume — shoulders taking the load well.





Dumbbell Lateral Raises
15kg
• 3 sets × 12 reps

Strict form, constant tension.

 

[ChasetheCase]

Loving the food tracking

 

[Anomly]

AGW Gym Log – Pull (Back & Arms)




Pull-Ups
2 sets to failure

Bodyweight. Controlled reps.





Single Arm Lat Pulldown
73kg – 3 × 8





Seated Row
73kg – 3 × 8





EZ Bar Curls
35kg – 3 × 10





Hammer Curls
17.5kg – 2 × 12





Session Notes:


Solid pull session. Strength consistent on rows and pulldowns at 73kg. Good contraction through lats, arms finished strong.

 

[Anomly]

AGW GYM LOG – LOWER BODY
Focused. Controlled. Building the base.





Pendulum Squats
35kg – 8 reps
35kg – 8 reps
35kg – 8 reps





Leg Extensions
103kg – 10 reps
103kg – 10 reps
103kg – 10 reps





Bulgarian Dumbbell Split Squats
20kg – 10 reps
20kg – 10 reps





Adductor Machine
36kg – 12 reps
36kg – 12 reps





Abductor Machine
63kg – 12 reps
63kg – 12 reps





Seated Calf Raises
40kg – 12 reps
40kg – 12 reps
40kg – 12 reps




Session Notes:
Quads working. Stability improving. Controlled reps — no ego lifting.
Lower body strength stacking quietly.
Push phase getting closer.