Espen bodybuilding log

[EspenMuskelbunt1]

146,4kg thick and hairy this monday

 

[bicepsandbrains]

Looking great Espen! I know Norway is exempt from almost all vendors on here. How is it being on gear and pursuing bodybuilding in such a strict country?

 

[EspenMuskelbunt1]

Looking great Espen! I know Norway is exempt from almost all vendors on here. How is it being on gear and pursuing bodybuilding in such a strict country?

Thanks alot!
I recently wrote about that topic on the Scandinavian forum, so can translate it and put it here also.
But it´s not as strict as before, around 10 years ago and more. In Norway, it´s not like in Sweden now where the Police often enters the gym/fitness centre and looking for people on gear. Sweden are little worse, but Antidoping still applies.
Antidoping is mostly at commercial fitness centre, but still some private gyms if they choose. So if we are using PED´s in antidoping fitness centre, we get kicked out - but here in Norway it will not be reported to the police.
Luckily, they're not wasting resources on that, there's more enough other crime in society than harassing people at fitness centers. And yes - I´m expelled from many gyms/fitness centers that have cooperation with antidoping But does not bother me, it´s gym that I don´t enjoy training at anyway.
The media/culture here in Norway/Scandinavia always had a bad reputation, and a lot of prejudice against steroid users. Mostly because idiots are going on the news/media, regretting steroid use and telling how dangerous and bad it is. Telling stories that they are beating up people, getting heart attacks etc. But will never admit that is their own fault, using narcotics/rec drugs, and behave like idiots. Way easier to blame the steroids, than them self.
There are things that are listened to, and propoganda against PED´s pushed.
I am the most well known steroid user in the country, and to be honest they are not any Norwegian bodybuilders at my size at the moment. I started being open and honest about my personal steroid use on TikTok in 2022/2023, where I had over 200k Norwegian/Scandinavian followers. But not in a way that I used to take steroids and how bad it its, like Antidoping propaganda. Created some controversy, alot of support from steroid uses and hate from Antidoping people Just said I am using it, and I like them etc. Things that many people admit, but afraid to say out loud because of the law and stigma around it.
But here, what I wrote about it on the other forum:

As we all know, Norway is one of the most PED-hating countries in the world from the authorities' side.
And I would like to share my experiences around it, from the perspective of Norway's most famous doping abuser.
9 years ago, mid-June 2017, I was caught in a major police operation regarding doping that was taking place in the district at the time.
It was carefully planned, where the police, both in civilian and uniformed, would visit training centers and had already selected relevant candidates in advance. (Based on social media, what they had observed, heard, etc.) I was one of those candidates. Was nowhere near as big as I am now, but still far above average muscular and strong. Was not lean or particularly in good shape either, very bulky.
Used to train directly after work, and bring a training buddy with me who used to sit on and we trained together then.
He was (luckily for him) sick that day, so trained alone. So there were a few extra cars around in the parking lot outside the gym, but I didn't think much of it.
About 30-40 minutes into the session, I was doing hammer curls. Then I saw in the mirror behind me that a lot of people were coming in, over 10 police officers, civilians and uniformed. The local newspaper's journalist was also there, and I got a picture printed in front of the entire middle page. It was from the back/head from behind, with two police officers walking behind me.
DRUGS AND WEAPONS SEIZED AFTER MAJOR POLICE ACTION was the headline - with a big picture of me and the police
(I didn't have any weapons, just some supplies for my own use - I'll come back to that)
The police took me into a small PT office inside the gym, and started asking questions; Do you use any creatine? How long have you been training? I was completely calm and composed, answered: That's not relevant, get to the point. Yes, I use steroids, which is what you're here for.
The police; Yes, okay and be straight to the point.
Then they took my house key and car key for a search, while I was taken to the police station's arrest for several hours.
They were at my apartment and the storeroom while I was under arrest, and found exactly what I told them I had. 2 packs of testo ampoules and 2 packs of trenbolone. Pretty much nothing, and as I also told them; I'm not a dealer either.
They had taken phones and a computer too.
On my phone there were mostly nudes and dick pics, so there wasn't much interesting for them to find out hahahaha.
Was released from prison at 12-1 at night, I had to get a phone and got up again at 0430 to go to work.
Told colleagues about what happened and, and they shook their heads and thought it was completely idiotic that the police would bother to spend resources on something like that.
I received a fine of 8000 NOK (around 750 Euro) I think I remember, but what was interesting was that I actually didn't have to take any doping test/urine test. I was honest, admitted and said I used, and then I didn't have to. If I had said I didn't use, I had to take a test. Then I got a fine for use, and some possession which was only a little test and tren. Also a dot on my record.
I was able to pick up my computer and phone at the police station after about 3 weeks.

In more recent times, say from 2023 when I started talking about it on social media, at the same time taking my own bodybuilding (training, food, lifestyle, etc.) more seriously - I haven't heard anything from them or since the action.
Never visited me at home, never visited me at the gym.
But it's indirect, November/December 2023 I lost my part-time job as a security guard for a company a friend runs.
The reason for that was that a lawyer from the Eastern Police District thought I was not suitable as a security guard due to steroid use. The boss of the company/my friend disagreed with that, and actually replied; That's not true, Espen is one of the best and nicest employees I have. But was put in a dilemma because of the law, either have to terminate Espen (since he commits a criminal act by using steroids), or you lose your permit to operate a security guard business.

The police have good control and overview, and they probably know who is clearly using.
I am one of those the police have control over, and it seems like they don't bother wasting resources. I function in society, behave properly, don't sell stuff, mostly at home or at the gym, doesn't bother other people.
Anything else would be strange too, as they constantly drop cases such as theft, violence, abuse and actions that are far worse than people who take the freedom to decide over their own bodies and health.
They understand and know that I am addicted too, both physiologically/as a medicine in that my body does not produce any of its own testosterone (and took matters into my own hands instead of TRT/the doctor's route). But also in that doping is used with the clear intention of becoming a good bodybuilder, and possibly some Megarexia in the picture. It has in a way become part of my identity too. So if I had been taken for my own use, it would not have mattered as I would have just gotten the gear again the next day or the same day haha.
I am also an adult man of 30 years, not 15 years - it seems that the police care more about the younger ones and especially prevention.
I have actually experienced in private life receiving support from police officers, often those who are interested in training themselves and who probably also use some PED´s themselves.
Nice that you are honest, keep up the good work, very inspiring, put Norway on the map in bodybuilding etc.
Just my experiences and knowledge here - fully aware that other bodybuilders may have different ones.
I think we just have to continue to be decent and nice, so in the long run maybe get rid of a lot of prejudice and stigma around it and that people care less.

 

[EspenMuskelbunt1]

Proper chest day outfit! 80s World Gym Rag Top, pecs bursting full. Outfit that fits my training as well, good old school meat and potatoes movements
Only bioscience and myself personally, but I noticing when I keep training regularly with basic free weights for chest and back, my muscles are fuller, thicker, denser, harder and seems like the quality are much better. Also getting more sore after training (not that is always a good indicator of a great workout or progress). And I enjoy doing free weights and more fun for me.
If I only using machines and cables, loosing some of the fullness and thickness.
But of course, a good mix but like to keep focus on free weights.
Were many great chest back in the days, did not have the fancy machines we have today.
Today Push workout:
- Low to high cable flyes 3x10-15 (warm up, pre exhaust, getting good connection in pecs and like this for upper pecs)
- Incline dumbell press 2x10-12. Getting good stretch with dumbells, slight pause at bottom/stretch position.
- Incline dumbell flyes 2x10-15, last set drop set.
- Flat bench press to neck, Arnold and Markus Ruhl style A.K.A Guillotine press. 2x10-12
Y-raises cables and dumbell side laterals (3 set each/6 total), triceps pushdown, triceps dipmachine, overhead extension 9 set total
Friday chest again, with more arms and little side delts. Weak bodyparts day

 

[EspenMuskelbunt1]

Lately, I've gone from eating 6 meals a day down to 5.

The reason is that I've started doing a bit of morning fasting. I like having a relaxed morning—having a couple of cups of coffee, answering check-ins, hydrating, and always doing some form of cardio or activity to start the day. I really enjoy that morning routine.

With 6 meals a day, I often found that meals 4, 5, and 6 ended up being too close together toward the end of the evening. It became difficult to eat and digest them all, I'd end up staying awake late into the night, and it wasn't ideal for my daily schedule or sleep rhythm.

So now I've combined things a bit more and spread my food intake across 5 meals instead. I've noticed that my digestion and appetite are better. I have more time for my blood sugar to come down between meals, and I'm actually hungry by the time each meal comes around.

That said... we're talking about some pretty big meals, haha.

I wrote down what a typical training-day diet looks like (all weights are raw/uncooked), and according to ChatGPT, I'm eating over 10,000 calories! All clean food.

Meal 1: 200 g lean ground beef (5% fat), 4 whole eggs, 50 g spinach, 200 g oats, 100 g blueberries, 2 bananas, 5 slices of bread

Meal 2: 400 g chicken breast, 200 g rice, 150 g pineapple

Meal 3: 400 g chicken breast, 200 g rice, 1 banana

Meal 4: 400 g lean ground beef, 200 g pasta/spaghetti, 50 g spinach

Meal 5: 400 g salmon, 750 g potatoes, 100 g quark (Kesam), 200 g stir-fry vegetables

According to ChatGPT, it came out to approximately this (copied and pasted):

Meal	Calories	Protein	Carbs	Fat
M1	~2,540 kcal	144 g	269 g	63 g
M2	~2,020 kcal	144 g	171 g	17 g
M3	~1,990 kcal	143 g	177 g	16 g
M4	~1,920 kcal	136 g	147 g	48 g
M5	~1,830 kcal	103 g	147 g	78 g

Daily total:

• Calories: ~10,300 kcal
• Protein: ~670 g
• Carbohydrates: ~910 g
• Fat: ~220 g

On top of that, I also drink an intra-workout shake (I usually train after Meal 2) with 50 g dextrose, 20 g EAAs, plus taurine, creatine, glutamine, citrulline, etc. (not included in ChatGPT's calculations).

My stomach and digestion are doing great, growing well at the moment!

That said, I have to admit I take those numbers from ChatGPT with a grain of salt. They can vary, and I'm not convinced they're completely accurate. Either way, I focus on the foods and the amount I'm eating. I've actually never counted calories or been particularly obsessed with them.

 

[bigzzz]

670 grams of protein? Don't you think that is overkill even though you are a big boy haha

 

[EspenMuskelbunt1]

670 grams of protein? Don't you think that is overkill even though you are a big boy haha

Trying to get big, that's why I eat alot of protein But thanks bro!
I honestly can´t see the calculations from ChatGPT to be correct, so I´m sure I don't eat that much protein.
If I calculate manually from the food items here in Norway, it will be like this:
Direct sources: 412g. Indirect (rice etc)= 122g + 412g= 534g total protein
But that being said, if there was one macronutrient I personally would rather "overeat", it would be protein. (Healthy body/kidney and no digestive issues).
Seems like today some people demonize higher protein intake, and almost more afraid of protein than trenbolone (exaggerating a bit)
But you know, we got to find what works best for us individually and I like and prefer protein more on the higher side, and enjoy meat

 

[Flocci]

Trying to get big, that's why I eat alot of protein But thanks bro!
I honestly can´t see the calculations from ChatGPT to be correct, so I´m sure I don't eat that much protein.
If I calculate manually from the food items here in Norway, it will be like this:
Direct sources: 412g. Indirect (rice etc)= 122g + 412g= 534g total protein
But that being said, if there was one macronutrient I personally would rather "overeat", it would be protein. (Healthy body/kidney and no digestive issues).
Seems like today some people demonize higher protein intake, and almost more afraid of protein than trenbolone (exaggerating a bit)
But you know, we got to find what works best for us individually and I like and prefer protein more on the higher side, and enjoy meat

I was going to comment on those macros not looking right from those foods and the amounts, but i didnt want to come on here like a wise ass.

I ended up doing it anyway and did the calculations out from your diet with AI

(Verified with Norwegian Matvaretabellen)
=================================================

MEAL 1 – BREAKFAST
200g lean ground beef (5%) + 4 whole eggs + 50g spinach + 200g oats + 100g blueberries + 2 bananas + 5 slices bread
Calories: 2024 | Protein: 115.5g | Carbs: 243.2g | Fat: 52.3g | Fiber: 43g

MEAL 2 – LUNCH (FIRST HALF)
400g chicken breast + 200g white rice (raw) + 150g pineapple
Calories: 1196 | Protein: 107.8g | Carbs: 167g | Fat: 10g | Fiber: 4.9g

MEAL 3 – LUNCH (SECOND HALF)
400g chicken breast + 200g white rice (raw) + 1 banana
Calories: 1218 | Protein: 108.7g | Carbs: 171.5g | Fat: 10g | Fiber: 5.6g

MEAL 4 – DINNER
400g lean ground beef (5%) + 200g pasta/spaghetti (raw) + 50g spinach
Calories: 1251 | Protein: 110.8g | Carbs: 139.7g | Fat: 22.6g | Fiber: 9.4g

MEAL 5 – EVENING MEAL
400g salmon + 750g potatoes + 100g quark (Kesam) + 200g stir-fry vegetables
Calories: 1560 | Protein: 97.7g | Carbs: 128.5g | Fat: 65.6g | Fiber: 20g

=================================================
DAILY TOTAL
Calories: 7249 | Protein: 540.5g | Carbs: 850g | Fat: 160.5g | Fiber: 83g
=================================================

=================================================
MICRONUTRIENT HIGHLIGHTS (Daily)
=================================================

Vitamin B12:  56.5µg (2356% RDI) – beef, salmon, eggs
Vitamin D:    1472 IU (245% RDI)  – salmon, eggs
Omega-3:      10.2g (638% RDI)    – salmon (EPA/DHA)
Iron:         42mg (529% RDI)     – beef, oats, spinach
Magnesium:    2092mg (523% RDI)   – oats, potatoes, spinach
Potassium:    21.6g (428% RDI)    – potatoes, bananas, spinach
Calcium:      2765mg (277% RDI)   – quark, spinach, bread

=================================================

Thats a nice nutritious diet, not that chicken rice and broccoli stuff

Have you always preffered more fats in your diet vs keeping it at something like 50-80g? have you seen any specific negatives or positives with a low vs higher fat approach outside of enjoyment and it making calories easier to get in?

 

[EspenMuskelbunt1]

I was going to comment on those macros not looking right from those foods and the amounts, but i didnt want to come on here like a wise ass.

I ended up doing it anyway and did the calculations out from your diet with AI

(Verified with Norwegian Matvaretabellen)
=================================================

MEAL 1 – BREAKFAST
200g lean ground beef (5%) + 4 whole eggs + 50g spinach + 200g oats + 100g blueberries + 2 bananas + 5 slices bread
Calories: 2024 | Protein: 115.5g | Carbs: 243.2g | Fat: 52.3g | Fiber: 43g

MEAL 2 – LUNCH (FIRST HALF)
400g chicken breast + 200g white rice (raw) + 150g pineapple
Calories: 1196 | Protein: 107.8g | Carbs: 167g | Fat: 10g | Fiber: 4.9g

MEAL 3 – LUNCH (SECOND HALF)
400g chicken breast + 200g white rice (raw) + 1 banana
Calories: 1218 | Protein: 108.7g | Carbs: 171.5g | Fat: 10g | Fiber: 5.6g

MEAL 4 – DINNER
400g lean ground beef (5%) + 200g pasta/spaghetti (raw) + 50g spinach
Calories: 1251 | Protein: 110.8g | Carbs: 139.7g | Fat: 22.6g | Fiber: 9.4g

MEAL 5 – EVENING MEAL
400g salmon + 750g potatoes + 100g quark (Kesam) + 200g stir-fry vegetables
Calories: 1560 | Protein: 97.7g | Carbs: 128.5g | Fat: 65.6g | Fiber: 20g

=================================================
DAILY TOTAL
Calories: 7249 | Protein: 540.5g | Carbs: 850g | Fat: 160.5g | Fiber: 83g
=================================================

=================================================
MICRONUTRIENT HIGHLIGHTS (Daily)
=================================================

Vitamin B12:  56.5µg (2356% RDI) – beef, salmon, eggs
Vitamin D:    1472 IU (245% RDI)  – salmon, eggs
Omega-3:      10.2g (638% RDI)    – salmon (EPA/DHA)
Iron:         42mg (529% RDI)     – beef, oats, spinach
Magnesium:    2092mg (523% RDI)   – oats, potatoes, spinach
Potassium:    21.6g (428% RDI)    – potatoes, bananas, spinach
Calcium:      2765mg (277% RDI)   – quark, spinach, bread

=================================================

Thats a nice nutritious diet, not that chicken rice and broccoli stuff

Have you always preffered more fats in your diet vs keeping it at something like 50-80g? have you seen any specific negatives or positives with a low vs higher fat approach outside of enjoyment and it making calories easier to get in?

That looks very accurate! Thanks my friend Don´t trust ChatGPT for calorie/macro counting As I said, I just know what food items and amount I eat, and for curiosity asked calories/macros and did not look right at all. I don´t use any calorie/macro track apps either. Old School
Very nutritious yes, also I see that with the micronutrients, cool

Great question! But that depends on the phase/scenario. For cutting, getting lean and staying leaner, lower fat - moderate/higher carbs works best for me (and many others). Typical chicken, egg whites, whey, rice, veggies and fruit diet. Metabolism little faster and burning more through food (fats slow digestion down).
But I grow better, stronger and also feeling better when I have some eggs, beef and salmon in my diet. Can´t say I have noticed any big differences or negatives regarding blood work either with any diet (but others factors come into play here too).
Actually, my HbA1C was exactly the same recently around 3 weeks ago (when I have been more in a surplus/mass building phase since October) compared to late September right after competition/cutting phase (When I diet and got in great shape lower fat approach). Stayed at 10ius HGH daily during cutting phase, but I also use less HGH now - which also can be a contributing factor.
Also food volume can be very high for me when trying to grow on lower fat higher carbs - so as you said, getting calories in easier with some more fats in the diet.
But for me - both works and depends which goal/phase I´m in.
Thanks for question bro - have a great start of new week

 

[EspenMuskelbunt1]

It's a new week and the beginning of August.

I've been on a pretty solid blast (around 2g of steroids per week, plus a few weeks with some low dose Tren) since around March/April, and I feel like it's time to give my body a bit of a break from it. Even though my recent blood work looked pretty good.

I'm not 20 anymore (I'm 30), so I can't—and honestly don't want to— blast gear all year long haha. Especially since I don't have any competition plans this year either.

So moving forward, I'm cutting my steroid stack roughly in half—but almost doubling my HGH dose.

Maybe in September I'll do a few weeks on TRT (around 200mg of test), then go back on a blast. That usually gives me a nice anabolic response. Just like a car benefits from an oil change, the body can benefit from a reset once in a while too. I did a few weeks on TRT earlier this year and maintained my muscle, strength and physique really well. Of course, compounds like Deca stay in your system for a long time—they don't disappear overnight haha.

Moving forward, I'll be running:

• 100mg Test Cyp every other day
• 100mg Mast E every other day
• 100mg Deca every other day

Same compounds and same per-injection dosage, but injecting every other day instead of daily like I was before, so the total weekly amount is roughly cut in half.

It's very possible I'll continue making good progress even on this lower dose. My body feels a bit worn down and stressed from all the milligrams, which isn't necessarily something blood work will always show—especially when it comes to oxidative stress. This gives my body a chance to recover, grow, burn fat, get stronger, and not constantly feel overloaded from high steroid use or have to devote so many resources to processing everything. I also think I'll notice better sleep, appetite, and energy levels. In general lower inflammation and more healthy body of course. Hard to make progress when body feels sick and inflamed, and I rather be little proactive and take a little break, than forced to take a break.

• 50mg Anavar before training on workout days.
• 12 IU HGH on training days, 6 IU on rest days. I've been running 5–6 IU daily for the past few weeks, so increasing it will give me a great response, better fullness, recovery, some fat loss and more growth.

I'm also making a small reduction in calories/carbohydrates, especially on rest days. No need to force down huge amounts of food. The goal is to get leaner, harder, and improve my overall condition/shape over the next phase. I'll use this time to set myself up properly in terms of nutrition, conditioning/shape, gear, health, and feeling ready for the next push. (Which I have not decided what will be yet)

The bodybuilding journey is rarely a linear process. Sometimes you have to stay where you are—or even take a step or two back—so you can move forward again later.

If we run an engine at full throttle all year long, sooner or later that engine is going to wear out and break down.

(Metaphor.)

Training, activity/cardio, and all the other variables will stay exactly the same.

I've also always viewed bodybuilding where training, nutrition, and recovery are of course the most important factors, with PEDs simply being a tool to help maximize those efforts.

Not like some people today, where PEDs seem to be the priority, while training, diet, recovery, and discipline become an afterthought.

 

[bigzzz]

Very nice complete update. Makes a lot of sense! How is the insulin use during this period?

 

[EspenMuskelbunt1]

Very nice complete update. Makes a lot of sense! How is the insulin use during this period?

Will continue what I´m currently doing, so Fiasp rapid acting insulin with pre workout meal. 10ius with around 170g carbs, and also drinking intra workout shake (no insulin with it).
No insulin rest days, and no long acting.

 

[EspenMuskelbunt1]

Leg day from sunday with up and coming Wellness athlete Hedda
Last couple months, I have not destroyed my self during legs, because it's my strong and best bodyparts. Taking up to much recovery and fatigue for my more weaker bodyparts (chest/arms) to catch up.
But still like a good legday during the week, but the way I train them now it´s not exactly the same what I used to train to build/grow legs. Still getting some good and hard sets in, but not marathon workouts with insane volume, drop sets etc and crippled for days after
During this training with Hedda, I joined her routine/program. She has a coach, and recently got it. And I don´t want to interfere and disturb their plan. But support and push her. Her goal is to compete in wellness in 2028 (did bikini 2-3 years ago and moving up), and have 4 leg days a week, 1 upper body day.
For me, that does not quite make sense on papir from a recovery and growth point of view. But, I never judge, and myself have gotten great results with doing things "outside the box/normal rules".
Anyway, great training and good vibes during training. Pushed her hard and great effort. Can see that on video that I´m looking huge, wearing shorts to show of 85-86 cm (33,5-34 inch) legs

 

[bigzzz]

I don't understand a word you guys say but it was a fun watch haha. You are a big boy!

How do you approach training yourself these days. Legs are not a priority so only once a week I guess? Apart from that bro split or more freq?

 

[Oakley6575]

Following along! Love all the detail in the diet. Hope you keep updating.

 

[EspenMuskelbunt1]

I don't understand a word you guys say but it was a fun watch haha. You are a big boy!

How do you approach training yourself these days. Legs are not a priority so only once a week I guess? Apart from that bro split or more freq?

Cool that you watched! But completely understandable, Norwegian is not easy to understand for other countries And thanks!
First and foremost, going to the Gym and training has a deeper meaning for me. Way more important for my mental health and struggles, which must of us have to a greater and lesser extent. Then training splits, exercises, reps, frequency etc.
Just going to the Gym, lifts some weight, get a great pump, socialize with great people and having fun. Challenge myself at the Gym, and develop as a human and character.
But I still like progress, and I don´t progress if I go the Gym everyday. (Getting overtrained). As I wrote earlier in this thread, the stronger and bigger I got, the more recovery I need.
Getting better to execute movements, connecting with targeted muscles, better form/technique, create intensity, stress on the muscles, heavier load etc.
Currently doing 4 times a week training, with 1 pushday, 1 pullday, 1 legday, 1 "weakbodyparts day". Back and legs once a week. Chest, shoulders, arms twice a week.
I train instinctive, and go by how I feel during training. I honestly can´t remember last time I feel like a had a bad training session either. Never have plans in advance written, but goes through my workout in my head often on my way to the Gym or little earlier that day. And if wake up and feel I need another day of rest, I take it. Does not matter if it was supposed to be pushday, I can rest and train that way better tomorrow.
I don´t track my lifts with progressive overload, and I don´t have a written training program with exercises, reps, sets etc as I said. But I for sure know which exercises and movements I like, getting results from and fits my body.
Often I like to train with serious training partners also, push each other to next levels.
But typical training sessions will be: (sets, reps etc go by feel)

Monday or Tuesday: Push
- Low to high cable flyes
- Incline dumbell press
- Incline dumbell flyes
- Guillotine press
- Y-raises cables
- Behind the neck press smith machine and/or side laterals dumbells
- Triceps pushdown variation
- Triceps dipmachine
- Triceps overhead extension variation

Wednesday: Pull
- Pullover -> supersett pulldowns different grips
- Bent over barbell rows, supinated grip to lower stomach. Bending over all the way down, using 10 or 15kg plates for deeper stretch, keeping my upper body as close as possible to 90 degrees. Old School/golden era style
- 1 arm dumbell rows
- Cabel rows wide grip to lower chest, or machine rows for mid/upper back
- T-bar rows
- Rear delts cables
- Shrugs cables
- Preacher curls, both dumbbells at same time. Keeping the dumbbells together and pushing little against each other. Feel it amazing in outer/long head biceps (peak), which I need the most.
- Bayesian curls
- Hammercurls in preacher bench, using bar with neutral and close grip.

Friday: Week bodyparts day - more "pump" day.
- Rear delts dumbells, leaning over incline bench. Here I like to do sets of 100 reps. 2-3 sets, 10-15kgs dumbells. Maybe I get 30-40 full range of motion, then partials to 100 reps (swings). Sometimes I use 30-40kgs dumbbells and try 40-50 reps.
- Cable flyes seated
- Gymleco converging chest press machine
Then I train arms, often in superset biceps-triceps or opposite. Same exercises like on push/pull days but maybe different variations. 2-3 ex bis and 2-3 tris
- Y-raises cables, often in superset dumbell laterals or machine laterals.
- Shrugs dumbbells or barbell

Weekend: Legs
- Seated hamstring curls
- Lying hamstring curls or 1 leg standing
- RDL variation
- Leg press
- Squatting variation (pendulum or hack usually)
- Sometimes Bulgarian split squats to finish

Abs and calves 1-2 times a week.

 

[traininsane11]

Cool that you watched! But completely understandable, Norwegian is not easy to understand for other countries And thanks!
First and foremost, going to the Gym and training has a deeper meaning for me. Way more important for my mental health and struggles, which must of us have to a greater and lesser extent. Then training splits, exercises, reps, frequency etc.
Just going to the Gym, lifts some weight, get a great pump, socialize with great people and having fun. Challenge myself at the Gym, and develop as a human and character.
But I still like progress, and I don´t progress if I go the Gym everyday. (Getting overtrained). As I wrote earlier in this thread, the stronger and bigger I got, the more recovery I need.
Getting better to execute movements, connecting with targeted muscles, better form/technique, create intensity, stress on the muscles, heavier load etc.
Currently doing 4 times a week training, with 1 pushday, 1 pullday, 1 legday, 1 "weakbodyparts day". Back and legs once a week. Chest, shoulders, arms twice a week.
I train instinctive, and go by how I feel during training. I honestly can´t remember last time I feel like a had a bad training session either. Never have plans in advance written, but goes through my workout in my head often on my way to the Gym or little earlier that day. And if wake up and feel I need another day of rest, I take it. Does not matter if it was supposed to be pushday, I can rest and train that way better tomorrow.
I don´t track my lifts with progressive overload, and I don´t have a written training program with exercises, reps, sets etc as I said. But I for sure know which exercises and movements I like, getting results from and fits my body.
Often I like to train with serious training partners also, push each other to next levels.
But typical training sessions will be: (sets, reps etc go by feel)

Monday or Tuesday: Push
- Low to high cable flyes
- Incline dumbell press
- Incline dumbell flyes
- Guillotine press
- Y-raises cables
- Behind the neck press smith machine and/or side laterals dumbells
- Triceps pushdown variation
- Triceps dipmachine
- Triceps overhead extension variation

Wednesday: Pull
- Pullover -> supersett pulldowns different grips
- Bent over barbell rows, supinated grip to lower stomach. Bending over all the way down, using 10 or 15kg plates for deeper stretch, keeping my upper body as close as possible to 90 degrees. Old School/golden era style
- 1 arm dumbell rows
- Cabel rows wide grip to lower chest, or machine rows for mid/upper back
- T-bar rows
- Rear delts cables
- Shrugs cables
- Preacher curls, both dumbbells at same time. Keeping the dumbbells together and pushing little against each other. Feel it amazing in outer/long head biceps (peak), which I need the most.
- Bayesian curls
- Hammercurls in preacher bench, using bar with neutral and close grip.

Friday: Week bodyparts day - more "pump" day.
- Rear delts dumbells, leaning over incline bench. Here I like to do sets of 100 reps. 2-3 sets, 10-15kgs dumbells. Maybe I get 30-40 full range of motion, then partials to 100 reps (swings). Sometimes I use 30-40kgs dumbbells and try 40-50 reps.
- Cable flyes seated
- Gymleco converging chest press machine
Then I train arms, often in superset biceps-triceps or opposite. Same exercises like on push/pull days but maybe different variations. 2-3 ex bis and 2-3 tris
- Y-raises cables, often in superset dumbell laterals or machine laterals.
- Shrugs dumbbells or barbell

Weekend: Legs
- Seated hamstring curls
- Lying hamstring curls or 1 leg standing
- RDL variation
- Leg press
- Squatting variation (pendulum or hack usually)
- Sometimes Bulgarian split squats to finish

Abs and calves 1-2 times a week.

Really enjoying following your posts on here

You have an incredible physique by anyone’s standards and it’s so refreshing to hear you talk about training just because you enjoy it regardless of anything else

Guys get SOOOO caught up in trying to find the most optimal way to do absolutely everything and seemingly don’t really enjoy it they just do it because they feel they have to because it’s hard to walk away from something that’s become your identity

But then to have someone who’s achieved a physique way above 99% of all these “optimal or death” guys just doing stuff he finds enjoyable and letting progress come on your terms

Very very cool

Myself I train/bodybuild for the most part because I just enjoy it now if I make progress along the way or do well at a competition then brilliant and if not well I’m still doing something I enjoy so I win in either outcome

I have to give credit to Luki he as he always reminds me to prioritise enjoyment and don’t get caught up in all the “noise”

 

[EspenMuskelbunt1]

Had my phone in the car as usual during training today, so no photos But here are a few back double biceps from last competition in September. (Me in black trunks, bald head) Seing here on the thread I have not updated anything from 2025 season, but placed 5th in finals at superheavy weight Gasp pro qualifier in Sweden in September. My second year of competing.
Todays pullday:
- Cable lat pullover -> superset close grip lat pulldown 2x10-15
- Pull-ups 3x10 reps. First set 10 reps alone, little spot from partner last two sets to reach 10 reps.
- Bent over barbell rows, supinated grip. Parallel as possible upper body, used 15kg plates almost touching the floor, slight pause at bottom, pulling to lower stomach. 2x10-12 heavy, 1x15 back off, slower, more controlled.
- Singel arm D.Y row machine GymLeco 3x8-12
- Cabelrows wide grip to upper stomach 3x10-20. 2x10-20 Neutral grip
- Rack pulls, wider grip/snatch grip (hands down where I can open up my lats in front relaxed pose) 2x8-10. Slow and controlled down, squeezing shoulder blades back at the top (Scapula retraction)
- Bent over barbell rows, leaning over parallel to floor, elbows out, wide grips to chest (for rear delts, traps, little rhomboids/upper back) -> supersett rear delts cables 3x20
- Hammercurls on preacher bench, close and neutral grip with bar 4x10-20
- Bayesian curls standing 3x10-20

 

[EspenMuskelbunt1]

New flexing spot at the Gym, didn´t quite catch good light over my chest But anyways, great shoulders/chest training today and super pump
Decided to split my weak body part training day, instead of doing shoulders, chest, arms and traps all in one day. So did shoulders/chest today, and arms, forearms and traps tomorrow. And own pushday, pullday and legday, so 5 training days a week instead of 4.
Reason for that, is that I feel my biceps/forearms are still some sore and not quite recovered from heavy back training and biceps two days prior. So an extra day of rest for biceps and can also prioritize musclegroups with more attention when splitting up. These two days are not hard at all to recover from a CNS standpoint either, and also little shorter training sessions.
Leaving the Gym fully pumped, not beaten up and tired.
Like the pre workout HGH dose also, have not done it for a while, but as I wrote; Upping my HGH dose, and down with steroids.
Doing 6ius 20-30 minutes before pre workout meal with insulin, then 6ius before bed. With higher bolus HGH dose all pre workout, I'm getting tired and lethargic during training, but 5-6 ius no problem. So I like to split it up.
Hardest my physique have ever been at my bodyweight (around 145kg - 320 ibs), not bad even with some pretty decent Deca dose for weeks But honestly, my focus lately have not be to "look hard, vascular etc", but rather performance at the Gym, which has results in great improvements in size and musclemass. But will harden up more coming weeks, have lowered my carbs a little also.

Todays training session:
- Rear delt dumbell laterals/partials/swings leaning over incline bench: 100 reps 10kg dumbells, 50 reps 30kg dumbells, 25 reps 50kg dumbells. 3 total set
- Lying Y-raises cables. 25,20,15,12 reps. 4 sets increasing weight each set. Controlled, slowed eccentric with pause at top and bottom. Last few reps each set, little faster and partials to reach target reps number.
1 set 50 reps lighter weight, setting the cable little higher up and pulling more down to feel more in rear/side delts. 30 reps non stop, few seconds rest, 5 more reps, little pause and repeat to 50 reps total (rest pause style)
- Cabel crossover 3x15-20. Squeezing and flexing pecs each rep.
- Barbell incline bench, wide grip to neck. Not science based correct or "optimal", but I don´t care at all about that. Feel it amazing in upper chest, shoulders and chest fully pumped, not using heavy weights either. No lock out, constant tension and stretch on the pecs. Spotter behind me for lift off, and can reach failure safe on my own. 2 sets 15-20 reps.
- Seated Gymleco convering chest press machine. 1 set seat higher up for more mid/lower pecs, 1 set seat all the way down for more upper chest. Used closer grip here and elbows out, feel it great in upper/inner pecs. 10-12 reps each set

 

[bigzzz]

All your sets are (close) to failure?