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@Trenhead3cc Bros. Damn, you down. Pretty much the whole chicken. Plus, you got some leftovers?\\ Pack it up and save it
looks like a juicy and good looking meal. and you got some left for tomorrow too. good job on that
@Trenhead3cc
@Trenhead3cc awesome whole chicken right here!!
Thank f**k it wasn't a whole cow kinda day lol
bro chicken is looking good. You should come to Ranch and buy fresh chicken. We got plenty running around right now.
@Trenhead3cc
thats the way to down a whole chicken.
you are eating a lot of delicious protein. make sure you get some veggies with it
@Trenhead3cc
Very nice, buddy. Going into the weekend. I actually like to eat the skin. It actually tastes really good. I like that fatty part.
@Trenhead3cc
Nice update
Rotisserie chicken is the best!
Damn a whole ass chicken that is impressive lol
@Trenhead3cc Workout numbers are solid bro........
@Trenhead3cc good looking chicken man.
Pull
Back at it after a 6 days off training.
Having a rest a dealing with some personal issues in life.
@Raptor Rep
Warm ups not recorded
Straight Barbell rows chest supported horizontal (3 x 6-10)
70kg x 15
70kg x 12
70kg x 11
Lat pull down machine - reverse seating
Leaning slightly back against the pads.
68kg x 14
68kg x 12
68kg x 11
nautilus pull down machine
57kg x 15
57kg x 13
57kg x 12
Close grip cable row -
90kg x 13
90kg x 11
90kg x 10
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Spider dumbell curls (3 x 10-15)
15kg x 16
15kg x 13
15kg x 11
Hammer rope curls (3 x 10-15)
28.75kg x 12
25kg x 12
25kg x 11
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
70kg x 14
70kg x 12
70kg x 11
Back at it after a 6 days off training.
Having a rest a dealing with some personal issues in life.
@Raptor Rep
Warm ups not recorded
Straight Barbell rows chest supported horizontal (3 x 6-10)
70kg x 15
70kg x 12
70kg x 11
Lat pull down machine - reverse seating
Leaning slightly back against the pads.
68kg x 14
68kg x 12
68kg x 11
nautilus pull down machine
57kg x 15
57kg x 13
57kg x 12
Close grip cable row -
90kg x 13
90kg x 11
90kg x 10
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Spider dumbell curls (3 x 10-15)
15kg x 16
15kg x 13
15kg x 11
Hammer rope curls (3 x 10-15)
28.75kg x 12
25kg x 12
25kg x 11
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
70kg x 14
70kg x 12
70kg x 11
Loved seeing this update come through brother - much love from us all.
Good workout bro!!! Hope everything is ok.
Hope your all good legend
Hope your all good legend
Thanks bros! Much love
So everyone last week due to some issues
I have dropped to a sports trt/mini cycle
250 test
150eq
@Raptor Rep
- no isssues with cycle or gear. Tbh I was feeling fantastic. But just some personal stuff to attend to. training will still continue (trained chest today)
I have dropped to a sports trt/mini cycle
250 test
150eq
@Raptor Rep
- no isssues with cycle or gear. Tbh I was feeling fantastic. But just some personal stuff to attend to. training will still continue (trained chest today)
We all here for u bro!!! And ull still get the results even with smaller dose,
Just look after urself brother xo
get back into the mix bro dont let the personal shit ruin you @Trenhead3cc
I will still train and grow from this cycle
get food in and dont let this impact you
Legs/lower
Getting back into it. Switching it up for 2 x working sets rather than 3 , get more exercises in. Did want to do a hack squat in here aswell. Will add it next session
@Raptor Rep
Warm up sets not recorded
Prone leg curl
60kg x 14
60kg x 12
Pendulum squat (loaded weight)
40kg x 12
40kg x 11
Incline leg press
330kg x 10
300kg x 9
Hip Adductors
49kg x 15
49kg x 13
Leg extension
75kg x 14
75kg x 12
Standing Calf raises
145kg x 21
135kg x 22
135kg x 18
135kg x 15
Flexed arm hold 90degree elbow into straight leg raises
16
12
7
Getting back into it. Switching it up for 2 x working sets rather than 3 , get more exercises in. Did want to do a hack squat in here aswell. Will add it next session
@Raptor Rep
Warm up sets not recorded
Prone leg curl
60kg x 14
60kg x 12
Pendulum squat (loaded weight)
40kg x 12
40kg x 11
Incline leg press
330kg x 10
300kg x 9
Hip Adductors
49kg x 15
49kg x 13
Leg extension
75kg x 14
75kg x 12
Standing Calf raises
145kg x 21
135kg x 22
135kg x 18
135kg x 15
Flexed arm hold 90degree elbow into straight leg raises
16
12
7
Smashed it bruz, happy to see your still in there killing it!
good shit bro very proud
thanks bro, trying to get back into the swing of it.
LevButlerov
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@Trenhead3cc bro EVO family loves you. always like your training. my favorite leg days like this it makes the man !
@Trenhead3cc beautiful work on this as always
it just shows that you mean business
this is a solid leg session!
bros leg training like this iron training at its best
Just building strong legs important. A tree needs Strong roots.
@Trenhead3cc
@Trenhead3cc my man amazing workout!
i love a strong leg workout to start the week
makes me pumped up to hit the iron
prone leg curl and pendulum squat are amazing
leg extensions and standing calf raises are on point
hip adductors also look great!
@Trenhead3cc
@Raptor Rep
T 250mg per week
Eq 150mg per week
Warm up sets not recorded
Trying this 2 max working sets a go.
Got in at 10.15pm. Did get a Power Nap in while putting kids to bed. Was going to add a couple extra in but was getting late.
Thoughts on volume anyone ? Need more or is this enough sets ?
Seated cable flys between station. Sitting forward for full stretch
15kg x 17
15kg x 14
Incline smith bench
100kg x 10
100kg x 9
Incline MTS hammer strength machine
50kg x 10
50kg x 8
Standing Decline cable press
23.75kg x 14
23.75kg x 12
Standing palms up front raises. Hands meeting at top range of motion
15kg x 12
15kg x 10
Seated machine shoulder press
60kg x 13
60kg x 11
Seated lateral raise
55kg x 14
55kg x 12
Tricep push down vbar
40kg x 17. (didn’t expect this many)
47.50kg x 11
Tricep overhead rope extensions - vertical
17.5kg x 13
17.5kg x 11
T 250mg per week
Eq 150mg per week
Warm up sets not recorded
Trying this 2 max working sets a go.
Got in at 10.15pm. Did get a Power Nap in while putting kids to bed. Was going to add a couple extra in but was getting late.
Thoughts on volume anyone ? Need more or is this enough sets ?
Seated cable flys between station. Sitting forward for full stretch
15kg x 17
15kg x 14
Incline smith bench
100kg x 10
100kg x 9
Incline MTS hammer strength machine
50kg x 10
50kg x 8
Standing Decline cable press
23.75kg x 14
23.75kg x 12
Standing palms up front raises. Hands meeting at top range of motion
15kg x 12
15kg x 10
Seated machine shoulder press
60kg x 13
60kg x 11
Seated lateral raise
55kg x 14
55kg x 12
Tricep push down vbar
40kg x 17. (didn’t expect this many)
47.50kg x 11
Tricep overhead rope extensions - vertical
17.5kg x 13
17.5kg x 11
Attachments
Awesome session
LevButlerov
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Big arms and wide in the pic, you're doing it right IMO @Trenhead3cc and considering your new cycle situation I wouldn't add more volume. why? You should add more cardio.
Yes agree cardio does need to be done.
LevButlerov
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If you can go for it.
2 working sets executed properly going to absolute failure is ample brother, good shit.
Yeah that’s what I’m seeing from some pro bodybuilders.
@Trenhead3cc looking strong with those numbers big fella
@Trenhead3cc solid numbers man.....great going........
LevButlerov
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Very true for many pros
So I’m sick again. Few days off to recover.
A lot of it going around
Have a great weekend everyone
A lot of it going around
Have a great weekend everyone
you getting sick a lot lately broly
Yeah this one doesn’t seem too bad , a few day thing a most I think. Last one was week and half
we should do bloods after to see your immune system
Got bloods done 4 weeks ago if that. Everything looked good.
I got toddlers and they pick shit up from playgroup and kinder.
you test your t3/t4/tsh I cant recall seeing it?
Pull
Running the best. Raptor gear
250 T per week
150eq per week
Yk11 20mg a day
Few days off crook. Still not 100 percent
Managed to get another rep out of a few exercises here which I’m happy with!
And got this all done in 40min sweat pouring off me and couldn’t get my shirt off was that tight from the pump and sweat.
@Raptor Rep
Lat pull down wide grip
100kg x 13
100kg x 11
Lat pull down - close grip (mag grip)
70kg x 13
70kg x 11
Roman chair extensions
20kg x 20
20kg x 18
Wide grip seated row
80kg x 15
80kg x 12
Medium overhand grip row
70kg x 14
70kg x 12
Neutral close grip row
100kg x 10
90kg x 11
Reverse grip (wrists up) med row
70kg x 13
70kg x 11
Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10
Standing alternating dumbbell curls
20kg x 11
20kg x 9
Wide grip standing cable curls
23.75kg x 16
23.75kg x 14
Olympic bar wrist rolls to failure
2 x sets
Running the best. Raptor gear
250 T per week
150eq per week
Yk11 20mg a day
Few days off crook. Still not 100 percent
Managed to get another rep out of a few exercises here which I’m happy with!
And got this all done in 40min sweat pouring off me and couldn’t get my shirt off was that tight from the pump and sweat.
@Raptor Rep
Lat pull down wide grip
100kg x 13
100kg x 11
Lat pull down - close grip (mag grip)
70kg x 13
70kg x 11
Roman chair extensions
20kg x 20
20kg x 18
Wide grip seated row
80kg x 15
80kg x 12
Medium overhand grip row
70kg x 14
70kg x 12
Neutral close grip row
100kg x 10
90kg x 11
Reverse grip (wrists up) med row
70kg x 13
70kg x 11
Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10
Standing alternating dumbbell curls
20kg x 11
20kg x 9
Wide grip standing cable curls
23.75kg x 16
23.75kg x 14
Olympic bar wrist rolls to failure
2 x sets
Hopefully feeling better already my brother
Yeah bro , not far off
Some quick basic dinner from tonight. Ate a couple more than this.
Presentation is shit but tastes good
Attachments
LevButlerov
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Low protein add a shake
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how do you like the yk11? @Trenhead3ccPull
Running the best. Raptor gear
250 T per week
150eq per week
Yk11 20mg a day
Few days off crook. Still not 100 percent
Managed to get another rep out of a few exercises here which I’m happy with!
And got this all done in 40min sweat pouring off me and couldn’t get my shirt off was that tight from the pump and sweat.
@Raptor Rep
Lat pull down wide grip
100kg x 13
100kg x 11
Lat pull down - close grip (mag grip)
70kg x 13
70kg x 11
Roman chair extensions
20kg x 20
20kg x 18
Wide grip seated row
80kg x 15
80kg x 12
Medium overhand grip row
70kg x 14
70kg x 12
Neutral close grip row
100kg x 10
90kg x 11
Reverse grip (wrists up) med row
70kg x 13
70kg x 11
Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10
Standing alternating dumbbell curls
20kg x 11
20kg x 9
Wide grip standing cable curls
23.75kg x 16
23.75kg x 14
Olympic bar wrist rolls to failure
2 x sets
I ate protein yoghurt for desertLow protein add a shake
LevButlerov
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That will work
It’s been 2 weeks. It’s been ok, I dropped my cycle weekly dose of oils by about 800mg a week almost 3 weeks ago and maintained the strength. Hard to measure completely given the circumstances
I dunno bro looks pretty good to me
LevButlerov
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Are you still eating good? macros?
I’m still eating pretty good, I do have the occasional cheat meal. macros honestly currently not recording. When I have fussy kids and toddlers. And my current work load . And a rocky relationship at the moment. I have focus elsewhere.
Will be dialling it in with a cut to 8-10percent bf. Starting couple months after I get through this winter.
One of my favorite body builders before his injuries. Claimed he never worried about counting macros. It Was Callum von moger . (He portrayed a young Arnold and featured in the new age generation iron) I knew of him and met him at an expo before he blew up and no one was lining up to take a photo.
I see the benefit it counting Marcos , just mentally no capacity at the moment
you've gotta come first bro, glad you're still training whilst you've got life happening; the team is proud and tracking can wait.
Brother... life can give us kockout hits when we least expect it. We cant change or control it at the time because if we are aware it would happen we would adjust prior to it happening. There is so much pressure of blokes in the modern day age.. be the present partner, father.. provide a comfortable lifestyle for the house hold and most times we time we dont have the time in a single day for everything to make this happen. Then there is us, as a stand alone fella trying to provide everything i have mentioned and more and we sit back a digest and reflect and see that the situation leaves next to nothing for ourselves. So how do we provide everything for the people relying on us and still try to keep ourselves mentally and physically capable?!! We can only to the best we can with what we know or understand at the time. Bro, we can only ever try. Sometimes we will make it happen and sometimes we wont, its only ourselves that feel the gravity in our own situation. What im trying to say is, if we try our best and we are truely confident in that we have then it will be what it will be because we have given it our best shot.. so dont ever beat yourself up too hard if you dont get it right all the time, if your trying then thats all we have to offer..
I dont personally know you beyond evo legend but i am always here for yourself or anyone here to talk to brother.. I genuinely understand it is easier for someone to comment but i am genuine for yourself any anyone who needs an ear to vent or listen. Hope it all works out for your bruz
Thanks legendBrother... life can give us kockout hits when we least expect it. We cant change or control it at the time because if we are aware it would happen we would adjust prior to it happening. There is so much pressure of blokes in the modern day age.. be the present partner, father.. provide a comfortable lifestyle for the house hold and most times we time we dont have the time in a single day for everything to make this happen. Then there is us, as a stand alone fella trying to provide everything i have mentioned and more and we sit back a digest and reflect and see that the situation leaves next to nothing for ourselves. So how do we provide everything for the people relying on us and still try to keep ourselves mentally and physically capable?!! We can only to the best we can with what we know or understand at the time. Bro, we can only ever try. Sometimes we will make it happen and sometimes we wont, its only ourselves that feel the gravity in our own situation. What im trying to say is, if we try our best and we are truely confident in that we have then it will be what it will be because we have given it our best shot.. so dont ever beat yourself up too hard if you dont get it right all the time, if your trying then thats all we have to offer..
I dont personally know you beyond evo legend but i am always here for yourself or anyone here to talk to brother.. I genuinely understand it is easier for someone to comment but i am genuine for yourself any anyone who needs an ear to vent or listen. Hope it all works out for your bruz
i get it we all have to go through our tough spots broly @Trenhead3cc you have EVO family support and love during the hard times
and about calum von moger LOL i wouldn't take his advice, he's all high on meth strung out giving real bodybuilders advice
he was arrested 2 times with meth , guy is nuts
Yeah his injury and fall from grace hasn’t been prettyi get it we all have to go through our tough spots broly @Trenhead3cc you have EVO family support and love during the hard times
and about calum von moger LOL i wouldn't take his advice, he's all high on meth strung out giving real bodybuilders advice
LevButlerov
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calum von moger was always using methamphetamine, his advice is worthless to normal bodybuilders. @Trenhead3cc
I agree better advice out there. I liked this comedic value. But can’t knock the physique he achieved.
LevButlerov
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Genetics plays a huge role in anything, and he has great genetics. I would listen to him for advice if he was a stable guy.
Did legs last night recorded in other log.
On lunch break today below chest and triceps
@Raptor Rep
Warm up sets not recorded
Incline MTS hammer strength machine
50kg x 13
50kg x 11
Standing back supported machine cable flys
60kg x 15
60kg x 12
Seated incline close grip cable press
28.75kg x 12
28.75kg x 11
Standing palms up front raises. Hands meeting at top range of motion
15kg x 12
15kg x 10
Dumbell pullovers
25kg x 12
25kg x 10
Tricep rope extensions
32.5kg x 14
32.5kg x 11
Tricep overhead rope extensions - vertical
17.5kg x 15
17.5kg x 11
One handed Cross body triceps ext
10kg x 9
10kg x 8
On lunch break today below chest and triceps
@Raptor Rep
Warm up sets not recorded
Incline MTS hammer strength machine
50kg x 13
50kg x 11
Standing back supported machine cable flys
60kg x 15
60kg x 12
Seated incline close grip cable press
28.75kg x 12
28.75kg x 11
Standing palms up front raises. Hands meeting at top range of motion
15kg x 12
15kg x 10
Dumbell pullovers
25kg x 12
25kg x 10
Tricep rope extensions
32.5kg x 14
32.5kg x 11
Tricep overhead rope extensions - vertical
17.5kg x 15
17.5kg x 11
One handed Cross body triceps ext
10kg x 9
10kg x 8
killing it my brother
Foot back down!!
LevButlerov
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Leg work back in the gym fully now
I'm impressed you're fast to recover and get back in. @Trenhead3cc I hope to see you back blasting soon.
So use that 'body' as an inspiration but forget the rest
@Trenhead3cc lots of good exercises. One of the things I like about this type of training, is it's fun. Not making it boring is important.
@Trenhead3cc so you are hitting your workout on your lunch break? , that is some serious dedication, man. I'm sure your co-workers are all eating gut food during their break.
@Trenhead3cc bro you hitting it good! i want to see you kill it with more weight. 10kg too low
@Trenhead3cc bros we love to see consistent training like this. throwing around the iron and having fun is what its all about. standing palms up front raises a cool exercise i will try that today !
bros haha, you like walking out of the gym with veins out i get it
Some co workers are smashing kfc and smoking cigarettes. I’m at the gym lol
tricep rope extensions and one handed cross body triceps are the best. @Trenhead3cc standing back supporting machine curls are amazing. i love me some dumbell pullovers
@Trenhead3cc this one has some good exercises. my favorite of all is the one handed cross body triceps extension. this is excellent and works great!
@Trenhead3cc way to get a good one in. Nice work as usual
@Trenhead3cc awesome work right here on the legs!
lol what the hell kind of place do you work? thats some crazy stuff
Keep crushing it
We get 1 hour break. More than half the crew smoke. And half of that seem to have taken it up for extra breaks throughout the day
yeah that sums up most people in a nutshell. horrible lifestyle
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Steak veggies and what? @Trenhead3cc
Lamb , veggies , that purple one is a purple cauliflower
Pull
@Raptor Rep
Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .
Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.
I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.
Warm up sets not recorded
Lat pull down wide grip
100kg x 13
100kg x 11
Lat pull down close reverse grip
100kg x 13
100kg x 10
Roman chair extensions
20kg x 20
20kg x 18
Wide grip seated row
80kg x 13
80kg x 11
Medium overhand grip row
70kg x 13
70kg x 11
Neutral close mag grip row
100kg x 10
90kg x 11
Reverse grip (wrists up) med row
70kg x 13
70kg x 11
Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10
Standing alternating dumbbell curls
20kg x 11
20kg x 9
Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8
Olympic bar wrist rolls.
2 x sets
@Raptor Rep
Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .
Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.
I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.
Warm up sets not recorded
Lat pull down wide grip
100kg x 13
100kg x 11
Lat pull down close reverse grip
100kg x 13
100kg x 10
Roman chair extensions
20kg x 20
20kg x 18
Wide grip seated row
80kg x 13
80kg x 11
Medium overhand grip row
70kg x 13
70kg x 11
Neutral close mag grip row
100kg x 10
90kg x 11
Reverse grip (wrists up) med row
70kg x 13
70kg x 11
Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10
Standing alternating dumbbell curls
20kg x 11
20kg x 9
Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8
Olympic bar wrist rolls.
2 x sets
impressive numbers my bro - very strong
LevButlerov
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honest I couldnt figure it out lol
yk11 you feel is a big game changer? I wanted to get more feedback on it, what would you say is the best about it? @Trenhead3cc
Training is back to normal seems.
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