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A few body weight ones but nothing significant. I’ll admit I looked at two 35 bumpers as said to myself “this whole thing will be a warmup”
Back home now, the morning workout was all support groups, calves, forearms with some light back activation but nothing wild
Calf raises
105lbs x 20
105lbs x 18
105lbs x 17
105lbs x 17
Forearm curls
15lbs x 20
15lbs x 20
15lbs x 18
15lbs x 17
Inverted forearm curls
15lbs x 16
15lbs x 15
15lbs x 15
15lbs x 11
Cable machine pulldowns ( exaggerated eccentric to loosen back up for the drive)
200lbs x 6
200lbs x 6
200lbs x 6
Not looking to refatigue the back too badly but just limber it up for the way back.
Calf raises
105lbs x 20
105lbs x 18
105lbs x 17
105lbs x 17
Forearm curls
15lbs x 20
15lbs x 20
15lbs x 18
15lbs x 17
Inverted forearm curls
15lbs x 16
15lbs x 15
15lbs x 15
15lbs x 11
Cable machine pulldowns ( exaggerated eccentric to loosen back up for the drive)
200lbs x 6
200lbs x 6
200lbs x 6
Not looking to refatigue the back too badly but just limber it up for the way back.
LevButlerov
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Back home and you're back in hard training mode
how was the trip?
I don’t typically travel well and when I do, I do so as an Instructor sorta capacity. This usually entails more movement than I typically would do which coupled with dietary changes, is usually hard on my goals.Back home and you're back in hard training mode
I rolled out there at last weigh in 221lbs and change and returned 215.8lbs
Now that weigh in this morning was HIGHLY dehydrated but still indicative of me failing to maintain proper diet while on the road. Big time oof
Home gym again, looking to check up on any losses. Went straight into squats to give me a warmup and continue flexing away any potential knee issues
Squating
Zercher 185lbs x 5 warmup
225lbs x 5
275lbs x 3 PR
275lbs x1 failed and bailed haha
Flat bench
185lbs x 10 warmup
275lbs x 3.5 (down one rep from last week)
275lbs x 1 failed
Short rest
275lbs x 1 failed but closer haha
225lbs x 6
225lbs x 4
205lbs x 5
Resistance band pushdowns
120lbs x 12
120lbs x 11
120lbs x 9
Skullcrusher/laying pullovers with UGLY stretching of long head tricep
45lb plate x 13
45lb plate x 12
45lb plate x 9
Lost a little on bench but I can attribute that to a loss of water/glycogen in the muscles providing that leverage. Legs went well enough with the missus being there to help me not die
Squating
Zercher 185lbs x 5 warmup
225lbs x 5
275lbs x 3 PR
275lbs x1 failed and bailed haha
Flat bench
185lbs x 10 warmup
275lbs x 3.5 (down one rep from last week)
275lbs x 1 failed
Short rest
275lbs x 1 failed but closer haha
225lbs x 6
225lbs x 4
205lbs x 5
Resistance band pushdowns
120lbs x 12
120lbs x 11
120lbs x 9
Skullcrusher/laying pullovers with UGLY stretching of long head tricep
45lb plate x 13
45lb plate x 12
45lb plate x 9
Lost a little on bench but I can attribute that to a loss of water/glycogen in the muscles providing that leverage. Legs went well enough with the missus being there to help me not die
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You will get to the top weight give it time.I don’t typically travel well and when I do, I do so as an Instructor sorta capacity. This usually entails more movement than I typically would do which coupled with dietary changes, is usually hard on my goals.
I rolled out there at last weigh in 221lbs and change and returned 215.8lbs
Looking good on the volume
@Farmboy looking really good on this training!
flat bench and skull crushers are on point
nice push !
bro you should keep pushing
want to see you hit 350 on bench
i think you can hit it by end of year @Farmboy
Gonna be doing some home gym stuff myself soon
@Farmboy flat bench is looking good
skullcrushers and tricep is on point
resistance band pushdowns A+
@Farmboy bros flat bench and resistance band pushdowns are wonderful
i love the skullcrushers too
Don't see too many doing those.
@Farmboy I watch those knees for sure. That can definitely become chronic. Be smart with your body. It's not worth it.
@Farmboy i love getting in work at home! Solid day back!
Missed putting yesterday’s in.
Cable machine pulldowns
200lbs x 10
280lbs x 6 Couldn’t get the pin in on the last block. Using the neighbours cable machine
280lbs x 6
280lbs x 5
240lbs x 8
240lbs x 7
Inverted grip
240lbs x 9
240lbs x 8
240lbs x 5
Straight Barbell curls
75lbs x 11
75lbs x 10
75lbs x 8
75lbs x 5 real rough form, shouldn’t really count it
Inverted grip barbell curls
75lbs x 6
75lbs x 5
75lbs x 4
Today will be my smaller supporting groups, calves, outer delts and forearms.
Cable machine pulldowns
200lbs x 10
280lbs x 6 Couldn’t get the pin in on the last block. Using the neighbours cable machine
280lbs x 6
280lbs x 5
240lbs x 8
240lbs x 7
Inverted grip
240lbs x 9
240lbs x 8
240lbs x 5
Straight Barbell curls
75lbs x 11
75lbs x 10
75lbs x 8
75lbs x 5 real rough form, shouldn’t really count it
Inverted grip barbell curls
75lbs x 6
75lbs x 5
75lbs x 4
Today will be my smaller supporting groups, calves, outer delts and forearms.
Solid supporting groups day
Standing calf raises
185lbs x 20
185lbs x 18
185lbs x 15
185lbs x 12
Shrugs (plus partial upright row 10” ROM)
185lbs x 13
185lbs x 10
185lbs x 9
185lbs x 7
185lbs x 6
185lbs x 4 ugly
Standing vertical raises
10lbs x 16
15lbs x 12
15lbs x 10
15lbs x 8
15lbs x 8
20lbs x 7
20lbs x 5
Forearm curls
20lbs x 18
20lbs x 17
20lbs x 15
20lbs x 14
Inverted forearm curls
10lbs x 10
10lbs x 10
10lbs x 8
It’s nice being back and Ive got the diet back locked in. Lots of eggs and bbq chicken in addition to the usual rotation.
Standing calf raises
185lbs x 20
185lbs x 18
185lbs x 15
185lbs x 12
Shrugs (plus partial upright row 10” ROM)
185lbs x 13
185lbs x 10
185lbs x 9
185lbs x 7
185lbs x 6
185lbs x 4 ugly
Standing vertical raises
10lbs x 16
15lbs x 12
15lbs x 10
15lbs x 8
15lbs x 8
20lbs x 7
20lbs x 5
Forearm curls
20lbs x 18
20lbs x 17
20lbs x 15
20lbs x 14
Inverted forearm curls
10lbs x 10
10lbs x 10
10lbs x 8
It’s nice being back and Ive got the diet back locked in. Lots of eggs and bbq chicken in addition to the usual rotation.
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Good 2 training days, I was checking your pics eggs bbq chicken love that high protein. @Farmboy
calf raises you doing good #s.
@Farmboy Numbers look good bro.....diet pics are awesome.........
@Farmboy Digging those side raise. How the wings come out? I am huge fan of chicken wings.
Ah the wings were solid, used some to keep the peace with the mother in law. Love me some chikun
@Farmboy I like the resistance band push downs man. The bands can be very beneficial
Jumped on the flat bench today, went for 305lb but failed out 2/3 of the way up. Sad day because I damn well know I could’ve dig deeper and got a dirty arch in and pushed that up. I’m getting greedy for sure but with the steady increases in progress on my 350mg test e, I’m confident I’ll snag that number next week
Flat bench
135lbs x 10 light warmup
305lbs x 1 failed
275lbs x 1 failed
275lbs x 1 failed
Everything was fried so too a short rest
225lbs x 8
225lbs x 6
225lbs x 3
Short rest
225lbs x 5
Resistance bands tricep pushdown
120lbs x 12
120lbs x 10
120lbs x 7
Deadlift
225lbs x 8
225lbs x 7
225lbs x 5
Definitely fried myself out on the PR attempt that compromised my next several lifts. Took some updated physique photos with the missus help where I’m sitting at a MID DAY weigh in 222lbs. Not accurate but a nice feel good number
Supper was stand out, cooked up 4lbs of white shrimp on the bbq. Gotta reward failure haha
Flat bench
135lbs x 10 light warmup
305lbs x 1 failed
275lbs x 1 failed
275lbs x 1 failed
Everything was fried so too a short rest
225lbs x 8
225lbs x 6
225lbs x 3
Short rest
225lbs x 5
Resistance bands tricep pushdown
120lbs x 12
120lbs x 10
120lbs x 7
Deadlift
225lbs x 8
225lbs x 7
225lbs x 5
Definitely fried myself out on the PR attempt that compromised my next several lifts. Took some updated physique photos with the missus help where I’m sitting at a MID DAY weigh in 222lbs. Not accurate but a nice feel good number
Supper was stand out, cooked up 4lbs of white shrimp on the bbq. Gotta reward failure haha
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Got on the machine today, back and biceps with some squats to close. Pushed up in the barbell curls with good results.
Cable machine pulldowns
200lbs x 12
280lbs x 6
280lbs x 6
240lbs x 8
240lbs x 6
240lbs x 4
Inverted grip
240lbs x 10
240lbs x 8
240lbs x 7
Straight Barbell curls
85lbs x 12
105lbs x 6
105lbs x 5
105lbs x 5
105lbs x 6 with bs form, hip momentum
85lbs x 7
85lbs x 6
Inverted grip barbell curls
85lbs x 10
85lbs x 8 with knockoff versa grips (vg)
85lbs x 7 vg
85lbs x 5 vg
Focus curls
40lbs x 6
40lbs x 4
40lbs x 3
Classic chin-ups (Bodyweight)
11, 8, 7 vg, 6vg hanging partials
Squatting
205lbs x 6
205lbs x 5
Great sweat today, pushing numbers up. I think I’ve been babying some of the weights so pushing upward has been rewarding for sure.
Attached are physique photos from yesterday at a dishonest 222lbs. I’ve found my recovery with these heavy weights and volume continues to be very good and my experience with my @pur-pharma-canada Test e continues to be the best I’ve ever had.
Also attached is 60lbs of ground beef I’ve flat packed for my taco salads
Cable machine pulldowns
200lbs x 12
280lbs x 6
280lbs x 6
240lbs x 8
240lbs x 6
240lbs x 4
Inverted grip
240lbs x 10
240lbs x 8
240lbs x 7
Straight Barbell curls
85lbs x 12
105lbs x 6
105lbs x 5
105lbs x 5
105lbs x 6 with bs form, hip momentum
85lbs x 7
85lbs x 6
Inverted grip barbell curls
85lbs x 10
85lbs x 8 with knockoff versa grips (vg)
85lbs x 7 vg
85lbs x 5 vg
Focus curls
40lbs x 6
40lbs x 4
40lbs x 3
Classic chin-ups (Bodyweight)
11, 8, 7 vg, 6vg hanging partials
Squatting
205lbs x 6
205lbs x 5
Great sweat today, pushing numbers up. I think I’ve been babying some of the weights so pushing upward has been rewarding for sure.
Attached are physique photos from yesterday at a dishonest 222lbs. I’ve found my recovery with these heavy weights and volume continues to be very good and my experience with my @pur-pharma-canada Test e continues to be the best I’ve ever had.
Also attached is 60lbs of ground beef I’ve flat packed for my taco salads
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back and biceps killed and love that gym of yours
@Farmboy The 60lbs of ground beef thats oldschool and bulk, just recently was reading @toddthelineman talking about bulk meat purchases too, check this out.
Luv me some Costco. Each tube was 6$ off for a 15lb tube. Otherwise I’ll grab the case whenever it goes on sale. Each tube makes 3 bags flat packed for the freezer.back and biceps killed and love that gym of yours
The 60lbs of ground beef thats oldschool and bulk, just recently was reading @toddthelineman talking about bulk meat purchases too, check this out.
I chose that size on account of it fitting my pan. Your mileage and pan size may vary
I like the zercher squats
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Get a whole cow, you got the space right?Luv me some Costco. Each tube was 6$ off for a 15lb tube. Otherwise I’ll grab the case whenever it goes on sale. Each tube makes 3 bags flat packed for the freezer.
I chose that size on account of it fitting my pan. Your mileage and pan size may vary
@Farmboy
wow those are some impressive amount of volume. the sets just keep coming. great job on that!
@Farmboy
@Farmboy the food looks good man. 60 pounds of ground beef is a big amount wow. that is good you food prep
@Farmboy bro 60 pounds of red meat you win man of the day for sure. that is some bigtime iron and nutrition. a real man eats his red meat yes
@Farmboy bros the straight barbell curls and inverted grip barbell curls are good back to back. i like how you adding the notes like hip momentum. but what you mean with bs form?
Your workouts are definitely staying on point. @Farmboy really nice you got in some chin ups. Those are very underrated and they work great.
5 sets including a warmup? Like 1 warmup, max 3 sets ramp down for 1? Would that be for regular pulldowns as well as inverteds or 5
for each?
I’m looking to definitely streamline things as I often always lean into high volume
this is a really good session @Farmboy i like how you finished out with some squats just for good measure too. and the beef is amazing. make sure you freeze or cook it
Straight to the freezer other than one. That one shall soon find itself in my pan for supper/day one lunch
Support groups day today with some tenderness in my right bicep tendon. A fine lesson about sacrificing controlled movements
Standing calf raises
205lbs x 22
205lbs x 21
205lbs x 20
Barbell shrugs (8” ROM)
205lbs x 11
205lbs x 10
205lbs x 8
205lbs x 8
Standing lateral raises
15lbs x 14
20lbs x 10
20lbs x 7
20lbs x 6
20lbs x 6
15lbs x 9
15lbs x 7
10lbs x 13
I’d normally like to hit forearms in this day in isolation but I fear further irritating the right bicep tendon. Some additional rest for that area won’t hurt
Back on work rotation tomorrow so tonight I’ll be doing up my taco salad with one of my flat packs of beef. No more exotics like shrimps for awhile haha
Standing calf raises
205lbs x 22
205lbs x 21
205lbs x 20
Barbell shrugs (8” ROM)
205lbs x 11
205lbs x 10
205lbs x 8
205lbs x 8
Standing lateral raises
15lbs x 14
20lbs x 10
20lbs x 7
20lbs x 6
20lbs x 6
15lbs x 9
15lbs x 7
10lbs x 13
I’d normally like to hit forearms in this day in isolation but I fear further irritating the right bicep tendon. Some additional rest for that area won’t hurt
Back on work rotation tomorrow so tonight I’ll be doing up my taco salad with one of my flat packs of beef. No more exotics like shrimps for awhile haha
@Farmboy nice update man. Showing a lot of muscle on your frame in the pics
bros oh okay!
@Farmboy solid work right here bro!
good that keeps it more fresh
Happy seeing u push the curls
Ay back on day 1 of my regular rotation at the work gym.
Weighted dips (15lbs +)
12,11,9,7(failed on 7) 5
Cable machine flies
200lbs x 12
260lbs x 8
260lbs x 6
300lbs x 3
Short rest
300lbs x 3 (third was rough)
Cable machine seated bench (straight push)
200lbs x 16
260lbs x 13
300lbs x 5
300lbs x 4
Water
300lbs x 3
300lbs x 1 long time under tension with heavy frontal delt burn. Working to benefit my bench press
Day shift classic, poorer sleep with sub 8 hours. One more day to go with tomorrow being back/biceps if all the tendons are on board and a push down/ support group day if not
Attached is today’s lentil support surprise haha
Weighted dips (15lbs +)
12,11,9,7(failed on 7) 5
Cable machine flies
200lbs x 12
260lbs x 8
260lbs x 6
300lbs x 3
Short rest
300lbs x 3 (third was rough)
Cable machine seated bench (straight push)
200lbs x 16
260lbs x 13
300lbs x 5
300lbs x 4
Water
300lbs x 3
300lbs x 1 long time under tension with heavy frontal delt burn. Working to benefit my bench press
Day shift classic, poorer sleep with sub 8 hours. One more day to go with tomorrow being back/biceps if all the tendons are on board and a push down/ support group day if not
Attached is today’s lentil support surprise haha
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Lentils look good, but how about some chicken with it? @Farmboy
Cable fly 300lbs? you're very strong.
how many hours you sleep?
The cable fly is on the machine with the suspect resistance bowflex sticks. It’s a reality check when I’m on a machine with honest lead weights
Tonight’s supper was chicken with salad and pastas. So shall tomorrows lunches be, 4 small chicken breasts per dish on a bed of pasta
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Post some pics of it
Ah and for these two day shifts, I aim for 8-3:30 but often miss that mark. These two days in my 8 day rotation are always abysmal at around 6 hours rest. Very very suboptimalPost some pics of it
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@Farmboy numbers look good man.........
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They look nice, clean meals
Alright folks, second day shift. Tested the right bicep with some lovingly weighted chins but felt some pain. I’m a bit attached to my rotation so this was a definite disappointment so I shifted into a heavy push down style arm day to get more volume into the various tricep heads
Tricep push down (flexible)
100lbs x 12
150lbs x 8
150lbs x 6
130lbs x 8
Tricep push down (straight bar)
100lbs x 12
200lbs x 5
200lbs x 3
200lbs x 3
160lbs x 5
Laying skullcrushers
50lbs x 12
50lbs x 10
50lbs x 7
Laying extended pullovers
50lbs x 9
50lbs x 6
50lbs x 5
Fine tricep workout with a lot of milking the negative to get a really good burn. Tomorrow will be a press day that I’ll shift some support groups into and continue to give the right bicep tendon a rest
Tricep push down (flexible)
100lbs x 12
150lbs x 8
150lbs x 6
130lbs x 8
Tricep push down (straight bar)
100lbs x 12
200lbs x 5
200lbs x 3
200lbs x 3
160lbs x 5
Laying skullcrushers
50lbs x 12
50lbs x 10
50lbs x 7
Laying extended pullovers
50lbs x 9
50lbs x 6
50lbs x 5
Fine tricep workout with a lot of milking the negative to get a really good burn. Tomorrow will be a press day that I’ll shift some support groups into and continue to give the right bicep tendon a rest
right bicep is good so you GTG start pushing them pump into the arms broly
First nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
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@Farmboy the volume is really big todayFirst nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
very nice to see, and the french toast? nice, you need to eat that with a protein shake. 
All the protein shakes. They are a shiftworkers dream for filling in shortfalls and maintaining my macros@Farmboy the volume is really big today
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Protein shakes and protein bars
@Farmboy Awesome work right here!!First nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
Pulled a hamstring on bench??First nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
these are some good looking exercises. pushing it nicely on this. the seated forearm curls look perfect @FarmboyFirst nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
@Farmboy bro i almost got happy looking at food pics. looked like red meat at first. then i zoomed in and no red meat?First nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
@Farmboy This is a really good setup. The seated, forearm curls and standard pull-downs are all looking solid. I have mad respect for it.First nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
@Farmboy bros this one is looking nice. seated forearm curls and standard pulldowns. i like to see the improvementsFirst nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
This is a fantastic update. @Farmboy Your definitely throwing around the iron, like a Maniac. I have a lot of respect for that.First nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
this is a quality iron training session. hitting some good weights i'm impressed. @Farmboy you are looking great my manFirst nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
Tough one today, weights called me out on my lack of appropriate rest for recovery.
Flat bench
205lbs x 8
275lbs x 1. Very disappointing but a reminder that I’m bad at neglecting rest. I had left yesterday without hitting the weights but it was also my changeover to days as well as I helped a neighbour move a freezer.
Iron doesn’t lie, I gotta sort out better rest and recovery
275lbs x 1
225lbs x 6
225lbs x 4
185lbs x 8
185lbs x 5
185lbs x 5
135lbs x 8
Bodyweight dips
10, 7 , 6, 5
Resistance band tricep pushdowns
120lbs x 10
120lbs x 9
120lbs x 7
Laying skullcrushers
45lbs x 12
45lbs x 9
45lbs x 9
Standing lateral raise
15lbs x 11
15lbs x 10
15lbs x 9
10lbs x 12
Lowered the weight, maintained the volume. Definitely a harsh reality when the weight doesn’t move how it did a couple weeks ago
Did up some giant chicken breasts on the bbq, was definitely nice
Flat bench
205lbs x 8
275lbs x 1. Very disappointing but a reminder that I’m bad at neglecting rest. I had left yesterday without hitting the weights but it was also my changeover to days as well as I helped a neighbour move a freezer.
Iron doesn’t lie, I gotta sort out better rest and recovery
275lbs x 1
225lbs x 6
225lbs x 4
185lbs x 8
185lbs x 5
185lbs x 5
135lbs x 8
Bodyweight dips
10, 7 , 6, 5
Resistance band tricep pushdowns
120lbs x 10
120lbs x 9
120lbs x 7
Laying skullcrushers
45lbs x 12
45lbs x 9
45lbs x 9
Standing lateral raise
15lbs x 11
15lbs x 10
15lbs x 9
10lbs x 12
Lowered the weight, maintained the volume. Definitely a harsh reality when the weight doesn’t move how it did a couple weeks ago
Did up some giant chicken breasts on the bbq, was definitely nice
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LevButlerov
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Chicken real win here
big breasts high protein with good volume.
Walking back the volume some, hoping to catch up on rest. Back/biceps
Inverted pulldowns
160lbs x 10
200lbs x 6
200lbs x 6
200lbs x 6
Regular grip pulldowns
200lbs x 8
200lbs x 7
200lbs x 7
Chin-ups bodyweight
12, 10, 7, 6
Barbell curls
85lbs x 6
85lbs x 6
85lbs x 6
Focus curls
40lbs x 6
40lbs x 6
40lbs x 6
Lightened up a lot of volume and weight, moving carbs up to around 300 daily and leaving fat and protein around 60-70 and 220-230 respectively.
Inverted pulldowns
160lbs x 10
200lbs x 6
200lbs x 6
200lbs x 6
Regular grip pulldowns
200lbs x 8
200lbs x 7
200lbs x 7
Chin-ups bodyweight
12, 10, 7, 6
Barbell curls
85lbs x 6
85lbs x 6
85lbs x 6
Focus curls
40lbs x 6
40lbs x 6
40lbs x 6
Lightened up a lot of volume and weight, moving carbs up to around 300 daily and leaving fat and protein around 60-70 and 220-230 respectively.
LevButlerov
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yes a bit lower on volume is fine but you need to step it up again soon
Wounds me walking anything back. Upping the nutrition and sleep hygiene was overdue. Stepping it up again ASAPyes a bit lower on volume is fine but you need to step it up again soon
@Farmboy chinups bodyweight and barbell curls and focus curls. inverted pulldowns are amazing. keep up the good work man
@Farmboy bros my favorites for sure. chin up bodyweight, barbell curls, and focus curls. they all looking good!
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Stepping up hardWounds me walking anything back. Upping the nutrition and sleep hygiene was overdue. Stepping it up again ASAP
bro no lighten up. keep pushing. you need to make the man @Farmboy
barbell curls and focus curls are A+. i love the iron training @Farmboy I'm putting a lot of respect on this exercise.
this is the way. very nice training session @Farmboy give you a lot of credit for this workout. you put in the time and effort.
@Farmboy Farm strength right here. Solid weights.
So I’m sitting here today saying I gotta bump my volume back up and I come to a terrible realization; them legz need it
Squat
185lbs x 9
185lbs x 7
185lbs x 6
185lbs x 5
Gettin REAL wobbly putting that bar back up after the last set. No missus here today to help me spot it in so that’s where I left squats
Calf raises
185lbs x 30
185lbs x 22
185lbs x 20
185lbs x 16
Moved on to smaller groups I’m working to add extra weekly volume to; forearms and outer delts
Vertical raise (drop weight super set)
10lbs x 20 warmup
20lbs x 8
10lbs x 12
20lbs x 9
10lbs x 13
20lbs x 10
10lbs x 13
15lbs x 11
10lbs x 10
Fried
Seated forearm curls
25lbs x 21
25lbs x 21
25lbs x 18
25lbs x 16
Letting the large groups back/chest continue to recover while hammering out these numbers. The couple hundred extra clean calories daily are treating me well and I’m back on my way.
Tonight I’m going to cook up a beef stir fry and I’ll post up some pictures. Too windy to bbq today
Squat
185lbs x 9
185lbs x 7
185lbs x 6
185lbs x 5
Gettin REAL wobbly putting that bar back up after the last set. No missus here today to help me spot it in so that’s where I left squats
Calf raises
185lbs x 30
185lbs x 22
185lbs x 20
185lbs x 16
Moved on to smaller groups I’m working to add extra weekly volume to; forearms and outer delts
Vertical raise (drop weight super set)
10lbs x 20 warmup
20lbs x 8
10lbs x 12
20lbs x 9
10lbs x 13
20lbs x 10
10lbs x 13
15lbs x 11
10lbs x 10
Fried
Seated forearm curls
25lbs x 21
25lbs x 21
25lbs x 18
25lbs x 16
Letting the large groups back/chest continue to recover while hammering out these numbers. The couple hundred extra clean calories daily are treating me well and I’m back on my way.
Tonight I’m going to cook up a beef stir fry and I’ll post up some pictures. Too windy to bbq today
@farmboys some nice volume in the training. You’re doing great on the logFirst nightshift day so that’s a double workout with my split being somewhat interfered with because I missed my typical back/bicep yesterday with tender tendons haha
10am workout
Flat bench press
135lbs x 6 kept warmup very low to move blood but not add any fatigue
305lbs x 1 failed 2/3 of the way up. Pulled a hamstring diggin too deep
305lbs x 1 failed
275lbs x 1 failed, heavy fatigue from effort on the 305 fails
225lbs x 7
225lbs x 4 sub 30sec rest
Water 2 min
225lbs x 7
225lbs x 5
205lbs x 8
205lbs x 6
Vertical raises
15lbs x 13
15lbs x 10
15lbs x 9
15lbs x 9
15lbs x 7
Squats
205lbs x 3
205lbs x 5
205lbs x 4
11:00pm workout
Inverted grip pulldowns
100lbs x10 testing the waters, no pain
260lbs x 8
260lbs x 7
260lbs x 6
Standard pulldowns
260lbs x 8
260lbs x 8
260lbs x 7
260lbs x 5
Seated forearm curls
20lbs x 21
20lbs x 21
20lbs x 20
20lbs x 20
20lbs x 18
20lbs x 16
35lbs x 6
35lbs x 5
All done now. This double changeover day is always taxing but combining the two major groups for me was more so. I left out bicep training today and will lump that in later this week. Keeping the lights on with a higher fat macro with a sausage potato style meals that I prepped.
Only one nightshift this week so the changeover day will be my “active rest” day. The only other updates are that I have learned to make French toast that the missus likes.
LevButlerov
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Volume is key, get it up and keep it up. @Farmboy beef stir fry nice post it up.
Damn that looks good. Kinda of reminds me of Fideo that dad used to make minus the green beans.
@Farmboy great work right here bro!
Chest and tris today
Bodyweight dips
13,10,8 water 11,10,7,5 really dragged out the negative and sank in deep to feel a really good stretch in the chest and front delts
Flat bench
135lbs x 16 focus warmup
185lbs x 12
185lbs x 7
Water
185lbs x 12
185lbs x 8
135lbs x 16
Laying pullovers
45lbs plate x 13,9,7
Cable machine tricep pushdown
140lbs x 12
160lbs x 9
160lbs x 7
140lbs x 9
140lbs x 7
140lbs x 6
Got everything done I wanted to today. Back on shift tomorrow which means tonight is taco salad night. Got my flat pack of beef thawing as we speak
Bodyweight dips
13,10,8 water 11,10,7,5 really dragged out the negative and sank in deep to feel a really good stretch in the chest and front delts
Flat bench
135lbs x 16 focus warmup
185lbs x 12
185lbs x 7
Water
185lbs x 12
185lbs x 8
135lbs x 16
Laying pullovers
45lbs plate x 13,9,7
Cable machine tricep pushdown
140lbs x 12
160lbs x 9
160lbs x 7
140lbs x 9
140lbs x 7
140lbs x 6
Got everything done I wanted to today. Back on shift tomorrow which means tonight is taco salad night. Got my flat pack of beef thawing as we speak
Great session @Farmboy - I am fan of those body weight dips.
I love the dips for their versatility either body weight with slow negatives or regular speed with added weight. Such a great chest/front delts movement for me
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Talk about high end meal
looks like a restaurant made it.I agree with @ssgjpd dips are the way for chest and arms, huge thick is coming.Chest and tris today
Bodyweight dips
13,10,8 water 11,10,7,5 really dragged out the negative and sank in deep to feel a really good stretch in the chest and front delts
Flat bench
135lbs x 16 focus warmup
185lbs x 12
185lbs x 7
Water
185lbs x 12
185lbs x 8
135lbs x 16
Laying pullovers
45lbs plate x 13,9,7
Cable machine tricep pushdown
140lbs x 12
160lbs x 9
160lbs x 7
140lbs x 9
140lbs x 7
140lbs x 6
Got everything done I wanted to today. Back on shift tomorrow which means tonight is taco salad night. Got my flat pack of beef thawing as we speak
The missus and I love our stir fries. We’ll typically do more of them over the winter but I want to go threw a few packs of my frozen stew beef on windy daysTalk about high end meal
I agree with @ssgjpd dips are the way for chest and arms, huge thick is coming.
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It does look super tasty
@Farmboy nice moves on the macros. Great training also
@Farmboy Wow, that is something special right there. Makes me hungry right there to eat it. Good idea being posted.
Sounds awesome
bros that some nice asian food. my wife asian @Farmboy so she make lots of dishes like this
that is a tasty looking meal for sure @Farmboy looks solid and you won't go wrong with this type of nutrition. i love it! if you are going to eat this type of thing make it yourself
@Farmer bob bro nice beef stew. this a real man meal right here. green beans with noodles hell yeah it good !
First day back on shift with me trying out a superset on my pulldowns between standard grip and an inverted grip.
Chin-ups +25lbs
10,8,7,7,6
Bowflex machine pulldowns (suspect weights)
260lbs x 6 reg
260lbs x 6 inverted
260lbs x 6 reg
260lbs x 6 inverted
260lbs x 6 reg
260lbs x 6 inverted
220lbs x 6 reg
220lbs x 6 inverted
Going between grip styles with no rest was really rewarding for targeted area fatigue
Focus bicep curls
50lbs x 10
50lbs x 7
50lbs x 6
Forearm curls
30lbs x 15
30lbs x 15
30lbs x 15
30lbs x 15
Solid day one, the increased carb intake is definitely helping a lot and I’m feeling like I’m recovering better for the volume. The pulldowns supersets let me limit the number of sets while still hitting good rep volume
Chin-ups +25lbs
10,8,7,7,6
Bowflex machine pulldowns (suspect weights)
260lbs x 6 reg
260lbs x 6 inverted
260lbs x 6 reg
260lbs x 6 inverted
260lbs x 6 reg
260lbs x 6 inverted
220lbs x 6 reg
220lbs x 6 inverted
Going between grip styles with no rest was really rewarding for targeted area fatigue
Focus bicep curls
50lbs x 10
50lbs x 7
50lbs x 6
Forearm curls
30lbs x 15
30lbs x 15
30lbs x 15
30lbs x 15
Solid day one, the increased carb intake is definitely helping a lot and I’m feeling like I’m recovering better for the volume. The pulldowns supersets let me limit the number of sets while still hitting good rep volume
