Approved Log Sustanon Deca EQ HGH Cycle Log

[Farmer bob]

Side chest with a big BI pump you are showing some good results.
Stay safe with the lower back, those injuries last a long time.

Thank you brother

 

[stevesmi]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

@farmerbob

You won't go wrong with this. Keep up the good work. This is a nice training session.

 

[BodyMonster34]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

@Farmer bob Bro, this a good quality Iron training session, you showing that you are an absolute Beast.

 

[ceo]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

@Farmer bob Bros, you lookin fantastic. As usual. This is Hardcore iron training at its finest. Keep it going.

 

[RoySimpson]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

@Farmer bob awesome work right here bro! Keep it coming!

 

[Mobster]

Any issues at 5ius of GH?

 

[ROIDDERS]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

@Farmer bob monday and wednesday training is hardcore iron ! thats the way it should be done. nice smart training

 

[Ulter]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

@Farmer bob you won't go wrong with nice exercises like this.
good training session man. keep it up !

 

[2Thick]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

@Farmer bob very nice job on this man. the leg training looks good. keep up the good work and keep the grind going

 

[Farmer bob]

Any issues at 5ius of GH?

No issues bro

 

[Masonic Bodybuilder]

Looking good brother. Those lower back pumps can be tough on RDLs,

 

[Noah Wixx]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

Definitely seeing progression happening

 

[ballin2504]

Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.


Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10

Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10


I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.

Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6

Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch

Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8

Definitely looking solid @farmerbob. Keep it up

 

[25homes]

Good workout bro

 

[Farmer bob]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

 

[UGL OZ]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

Impressive transformation mutation brother, well done!

AJ

 

[LevButlerov]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

Honestly speaking I've rarely seen so much gains in 1 year, you are very impressive! @Farmer bob truly a champion, thickest legs on EVO!

 

[LevButlerov]

Impressive transformation mutation brother, well done!

AJ

His mutation is thanks to the support of the TOP TEAM UGL OZ! @UGL OZ #EVOFAM4LIFE!

 

[Farmer bob]

Honestly speaking I've rarely seen so much gains in 1 year, you are very impressive! @Farmer bob truly a champion, thickest legs on EVO!

Thank you mate, far from the thickest legs but hopefully we will get there one day.

 

[stevesmi]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

@farmerbob

Wow, this is a great job, man. I'm very impressed with what you're doing. Keep up the good work. You look like an absolute Beast.

 

[Mobster]

Great progress for a year

 

[ROIDDERS]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

sunday training is A+. you won't go wrong with this setup. i love the leg training, its how it should be done!
@Farmer bob

 

[BodyMonster34]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

bro sunday training on point. i like hitting a nice leg day on weekend. makes the man

@Farmer bob

 

[2Thick]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

@Farmer bob looking good man. pushing some nice leg training
friday and sunday training is on point.
i like the leg day

 

[ceo]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

@Farmer bob Bros, you got some good legs looking really thick in the upper legs. Glutes, hamstrings and Quads all look symmetry. Like to see that.

 

[Ulter]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

The iron training, looks fantastic. Good job on this. I like the Friday and Sunday workout.

@Farmer bob

 

[Noah Wixx]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

Dude night and day differential hell yeah

 

[LevButlerov]

Thank you mate, far from the thickest legs but hopefully we will get there one day.

Thickest legs I've seen in a long time

 

[ballin2504]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

@Farmer bob damn man. That’s some great gains on your legs

 

[RoySimpson]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

@Farmer bob legs are looking thick bro!!

 

[Tiger Salman Khan]

meals have stayed the same just taken the snacks out sitting at 99kg fasted
PEDS-200mg sus/5iu GH/bpc157 tb500
Blood pressure 30m after workout
SYS-128/DIA-79
First photo is from abit over a year ago, second is two weeks ago. Sorry about the bad quality I just don’t take many pictures

Will add in some mobility work for my right hip as it can’t handle the same weight as my left, might be because of the sciatica but we will see.

End of last weeks workout because I forgot to post it.
Friday
Db Shoulder press 45kg x12
Side raise db 12.5kg x8
Shoulder press machine 81kg x13/x9
Laying down side raise 6.25kg x15/ 11.25kg x12
Shrugs 40kg x12
also did some arms but didn’t write it down.

Sunday
Single leg extension “warm ups”
Lighter weights 10-15reps
Leg extension 96kg x8 3 second pause in stretch position
Hack squat 140kgx8/ 3 second pause
Leg press 200kg x8
Single leg press 40kg x15/x10
Db RDL 40kg x8
Seated leg press calf raise 195kg x12

@Farmer bob Great updates man.....

 

[25homes]

Nice work

 

[Farmer bob]

Last week has been shit, it’s the first time without some sort of pain relief.
Thought I’d drop the deca so I could give the neurosurgeon a better picture of the pain.

I went to another gym Friday got to use the abductor machine, abductors are still sore today.
lots of warm up sets
Full stack 63kg x8/ 63kg x8 “two assisted”

I’ll be training 3 days this week to catch up on some recovery, dropped two 10kg iron plates on my big toe today looks bad but still finished legs.
My friend passed in a crash last night so this week hasn’t started well

Today “Monday”
Leg extension 80kg x10 superset 61kg x12
Leg press 200kg x10
Hack squat 140kg x12

Db Side raise 12.5kg x10
Db shoulder press 40kg x15
Face pull 42kg x8

 

[LevButlerov]

Last week has been shit, it’s the first time without some sort of pain relief.
Thought I’d drop the deca so I could give the neurosurgeon a better picture of the pain.

I went to another gym Friday got to use the abductor machine, abductors are still sore today.
lots of warm up sets
Full stack 63kg x8/ 63kg x8 “two assisted”

I’ll be training 3 days this week to catch up on some recovery, dropped two 10kg iron plates on my big toe today looks bad but still finished legs.
My friend passed in a crash last night so this week hasn’t started well

Today “Monday”
Leg extension 80kg x10 superset 61kg x12
Leg press 200kg x10
Hack squat 140kg x12

Db Side raise 12.5kg x10
Db shoulder press 40kg x15
Face pull 42kg x8

dropped 10kg on toe? you ok? @Farmer bob

 

[Farmer bob]

dropped 10kg on toe? you ok? @Farmer bob

It was two 10kg plates, landed right on the joint.
Toe looks ruff but it’s just a toe so doesn’t matter

 

[LevButlerov]

It was two 10kg plates, landed right on the joint.
Toe looks ruff but it’s just a toe so doesn’t matter

did you ice it?

 

[Farmer bob]

did you ice it?

No icing, partner did say elevate and ice

 

[LevButlerov]

No icing, partner did say elevate and ice

Next time ice it

 

[Farmer bob]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

 

[UGL OZ]

Looking like a certified unit even when under the weather and unable to muster up the energy for a proper flex, is in fact, a flex of epic proportions. Show off

Rest up brother! Let your body do its thing to fight off the flu so you can get back to it properly

AJ

 

[LevButlerov]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

You're bigger and leaner in the picture. that gaur gum is good but you need to add more digestive enzymes probiotics ED with psyllium husk, you'll see huge digestive support.

The cramp, you taking any taurine /electrolytes now? @Farmer bob

Training some days bigger some smaller, on Wed, can you add more pull ups?

 

[LevButlerov]

Looking like a certified unit even when under the weather and unable to muster up the energy for a proper flex, is in fact, a flex of epic proportions. Show off

Rest up brother! Let your body do its thing to fight off the flu so you can get back to it properly

AJ

@UGL OZ he is a true beast thanks to you

 

[stevesmi]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

These are some good workouts that you're putting in during the week. I got a lot of respect for it. Keep the grind going, it's never easy.

@farmersbob

 

[BodyMonster34]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

@Farmer bob bro i got mad respect for you
wednesday training on point
hitting the friday push as well

 

[Mobster]

Far too many members currently with flu.

 

[ROIDDERS]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

friday training is amazing. looking good on the leg training. pushing some good solid weights
@Farmer bob

 

[ceo]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

@Farmer bob Bros, very nice update. Thank you for taking the time to put up the pictures, you looking better and better.
what is guar gum purpose with stomach? never hear of that

 

[UGL OZ]

Far too many members currently with flu.

It's currently winter in Australia - it's flu season.

AJ

 

[Ulter]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

great job on this training. lots of good exercises daily
seems like you are sticking to a nice 4 day split

@Farmer bob

 

[2Thick]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

@Farmer bob looking great on this my man
favorite workout was wednesday
Love that. You hit your hamstrings. A lot of people neglect that body part.

 

[Farmer bob]

Looking like a certified unit even when under the weather and unable to muster up the energy for a proper flex, is in fact, a flex of epic proportions. Show off

Rest up brother! Let your body do its thing to fight off the flu so you can get back to it properly

AJ

Thank you aj

Looking like a certified unit even when under the weather and unable to muster up the energy for a proper flex, is in fact, a flex of epic proportions. Show off

Rest up brother! Let your body do its thing to fight off the flu so you can get back to it properly

AJ

Huge thanks to you for supplying the best quality products!
me and rest don’t get along, it’s harder to have days off.. if my back aloud me I’d train a lot more
Had to cut wood yesterday so that didn’t help.
Tbh since starting steroids sickness’s don’t last long, maybe all that extra water/vits

 

[Farmer bob]

@Farmer bob looking great on this my man
favorite workout was wednesday
Love that. You hit your hamstrings. A lot of people neglect that body part.

Lower back ends up being punished on quad day so needed to split it up, at my height you can’t have big enough legs

 

[Farmer bob]

You're bigger and leaner in the picture. that gaur gum is good but you need to add more digestive enzymes probiotics ED with psyllium husk, you'll see huge digestive support.

The cramp, you taking any taurine /electrolytes now? @Farmer bob

Training some days bigger some smaller, on Wed, can you add more pull ups?

I was told to add glutamine/ oral bpc with the gaur gum, will look into the psyllium husk
I have no clue about gut health so happy to listen

Cramping was just due to the excessive coughing from the cold, I take taurine/sodium is high

This week was not my normal workouts, was only meant to train 3 days but couldn’t help myself
I’ll do some pull ups today

 

[Farmer bob]

Far too many members currently with flu.

As aj said it’s the flu season
Plus having a young daughter doesn’t help, feeling 70% better today anyways, sickness don’t last long in this house

 

[LevButlerov]

I was told to add glutamine/ oral bpc with the gaur gum, will look into the psyllium husk
I have no clue about gut health so happy to listen

Cramping was just due to the excessive coughing from the cold, I take taurine/sodium is high

This week was not my normal workouts, was only meant to train 3 days but couldn’t help myself
I’ll do some pull ups today

@Farmer bob glutamine and oral bpc work for sure. But if you want to improve your gut, take probiotics with each meal with digestive enzymes, and 2 times per day 1tbps psyllium husk powder.

 

[RoySimpson]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

@Farmer bob solid work right here! Hope you feel better soon!

 

[2Thick]

Lower back ends up being punished on quad day so needed to split it up, at my height you can’t have big enough legs

yes balance is important

 

[Noah Wixx]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

Crushing it brother

 

[ballin2504]

I was meant to upload last night but i fell asleep, i have the flu so i feel like shit. No issues eating which is a bonus
ended up training a little different last week, I got a pr 140kg x6 close grip bench
Added Gaur gum to help with stomach health before the next push

took the photo today I couldn’t flex to hard or my abs would cramp from the coughing.


Tuesday
Incline Cable flys 31.25kg x10
Incline smith machine 100kg x10
Close grip bench 120kg x9
Also some arm training but forgot to write it down


Wednesday
Laying hamstring curl 88kg x12
Seated hamstring curl 89kg x11

Lat pull down 90kg x12
Chest support row 100kg x8
Single arm standing row machine 80kg x8
Seated row machine 103kg x8


Friday
Seated leg press calf raise195kg x13/x10
Single leg seated calf raise 40kg x15

Rope push down- warm up
Close grip bench 140kg x6
Db Bicep curl 20kg x10
Db skull crush 20kg x8
Preacher curl 60kg x10
Straight bar push down 45kg x9

@Farmer bob hate to hear you have the flu man. Hope you get mended up quickly. Looking. Solid though

 

[Farmer bob]

Morning evo
Will be adding 100mg of deca to help with the pain relief, learnt last cruise that amount makes a huge difference.
it’s the first time without any pain relief since I was young, tbh struggling with the 1h+ drive to the gym let alone training.
me and the neurosurgeon understand the pros and cons of deca, he agrees it’s better then the amount of medication I was taking a year ago.

Shit photo from last night, should have been a foot forwards so I’m under the light.


Monday
Incline cable chest flys 28.75kg x10
Incline db press 50kg x10
Hammer strength chest press 120kg x8
Dips x14/x10

Cable bicep curls “nick walker style” 16.25kg x10
Flat bar push down 40kg x12
Z bar skull crush 55kg x8
Hammer curl 20kg x9
Standing straight bar curl 50kg x10


Tuesday
Seated Hamstring curl 79kg x12
Laying hamstring curl single leg 32kg x8

Face pulls 28kg x20
Side raise cables laying down “wrist straps 8.75kg x12
Shoulder press db 50kg x10
Side raise db 12.5kg x11
Front raise db 10kg x8
Db shrug 50kg x8

 

[LevButlerov]

Morning evo
Will be adding 100mg of deca to help with the pain relief, learnt last cruise that amount makes a huge difference.
it’s the first time without any pain relief since I was young, tbh struggling with the 1h+ drive to the gym let alone training.
me and the neurosurgeon understand the pros and cons of deca, he agrees it’s better then the amount of medication I was taking a year ago.

Shit photo from last night, should have been a foot forwards so I’m under the light.


Monday
Incline cable chest flys 28.75kg x10
Incline db press 50kg x10
Hammer strength chest press 120kg x8
Dips x14/x10

Cable bicep curls “nick walker style” 16.25kg x10
Flat bar push down 40kg x12
Z bar skull crush 55kg x8
Hammer curl 20kg x9
Standing straight bar curl 50kg x10


Tuesday
Seated Hamstring curl 79kg x12
Laying hamstring curl single leg 32kg x8

Face pulls 28kg x20
Side raise cables laying down “wrist straps 8.75kg x12
Shoulder press db 50kg x10
Side raise db 12.5kg x11
Front raise db 10kg x8
Db shrug 50kg x8

Good evening @Farmer bob your back looks amazing and WIDE like you did 100 pull ups. Really growing. The deca, have you added bpc and tb for the pain?

 

[Farmer bob]

Good evening @Farmer bob your back looks amazing and WIDE like you did 100 pull ups. Really growing. The deca, have you added bpc and tb for the pain?

Thank you mate
Bpc/tb won’t touch the pain, it’s the titanium disc/sciatica that are causing some dramas.

I recently ran a cycle of bpc/tb

 

[LevButlerov]

Thank you mate
Bpc/tb won’t touch the pain, it’s the titanium disc/sciatica that are causing some dramas.

I recently ran a cycle of bpc/tb

how long did you run bpc/tb for?

 

[Farmer bob]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

 

[Farmer bob]

how long did you run bpc/tb for?

Around 6 weeks, I noticed a difference in my bicep but nothing in my lower back.

 

[Gains Man]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

Keen as bro! Looking forward to this

 

[LevButlerov]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

@Farmer bob those legs are amazing, really thick and growing quads. Love the growth with @UGL OZ support.

 

[Mobster]

Let's see if a coach makes a difference

 

[stevesmi]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

@Farmer bob
nice split routine
the leg training looks amazing !

thursday trianing is on point i love it !

 

[BodyMonster34]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

bro leg training amazing
machine weight not included
you gonna do great on that

@Farmer bob

 

[ROIDDERS]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

@Farmer bob I love how the Aussie Community all supports each other and helps each other out. When that happens, everybody wins in the end. Obviously your workout strategy is definitely fantastic.

 

[Ulter]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

not a bad workout to finish the week
i like how you hit the pullups to finish things off
a lot of times people start with them

@Farmer bob

 

[ceo]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

bros the leg training amazing
leg press and leg press single leg was amazing
nothing wrong with this organized training

@Farmer bob

 

[2Thick]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

proud of you on this training. Throwing around the iron under control is what we like to see. You're doing this the right way.

@Farmer bob

 

[25homes]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

Nice Pic

 

[ballin2504]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

@Farmer bob legs are looking good man. You have a great physique.

 

[RoySimpson]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

@Farmer bob will definitely be interesting to see what happens here!!

 

[Noah Wixx]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

AJ is a humble and solid of a dude as they come, huge asset for the community and people in it, i have alot of respect for him.

 

[Tiger Salman Khan]

we will be adding in a coach for the next push, @UGL OZ “AJ” kindly offered to give me a 10 week program with the @Gains Man
AJ is a very generous man.

I’ve made some good progress over the last year by myself so I’m excited to see where we end up with a coach.

Doses are still the same
200mg test “switched to E from sus” noticed abit of frustration since starting sus not sure if it’s something else. We will find out in a few weeks
100mg deca
5iu GH

Training will be back to normal tomorrow.

Thursday
Lower back was very tight Spent 20m warming up with the foam roller
Db pullover 30kg x10
Lat pull down 94kg x12
Seated row 103kg x10/8
V bar row? 95kg x10 full stack
Pull ups x12


Saturday
Hammer strength seated leg press “calf raises”
Single leg 95kg x8
double leg 195kg x18

“Machine weight not included”
Leg extension 110kg x8
Hack squat 150kg x8
Leg press 240 x10
Leg press single leg 80kg x12
Seated hamstring curl 79kg. X8

@Farmer bob legs looking incredible bro....great work so far.........

 

[Farmer bob]

Thought I’d add the scan a few might be interested.

Over 1000km travelled this week, nothing to crazy. MRI and trips to the gym add up
I will organise another appointment with the neurosurgeon to discuss the damage.

Training is still great despite having troubles getting up after laying flat on a bench

 

[Npcclassicphysique champ]

Thought I’d add the scan a few might be interested.

Over 1000km travelled this week, nothing to crazy. MRI and trips to the gym add up
I will organise another appointment with the neurosurgeon to discuss the damage.

Training is still great despite having troubles getting up after laying flat on a bench

@Farmer bob trying to read it broly but just see that disk issue
so whats the verdict on it?

 

[Farmer bob]

@Farmer bob trying to read it broly but just see that disk issue
so whats the verdict on it?

I’m not 100% sure what will happen yet, need to wait for my neurosurgeon to call again he will give me a better picture of what’s going on, from what I’m seeing there’s a few issues but they cannot pinpoint what is causing the sciatic pain.

 

[Npcclassicphysique champ]

I’m not 100% sure what will happen yet, need to wait for my neurosurgeon to call again he will give me a better picture of what’s going on, from what I’m seeing there’s a few issues but they cannot pinpoint what is causing the sciatic pain.

hopefully nothing serious broly

 

[Farmer bob]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

 

[Npcclassicphysique champ]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

your arms like rocks broly huge and pumped and shredded

 

[stevesmi]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

@Farmboy nice job man. 30% deload is a great idea. I always recommend at least that sometimes even 50% for people.

 

[BodyMonster34]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

bro 3x a week training is it? should be going 6-7x a week. man up and push it more! @Farmer bob

 

[2Thick]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

@Farmboy cortisol in spine and then training again. i don't think that is smart man. you really need to remember spine health is important

 

[Farmer bob]

bro 3x a week training is it? should be going 6-7x a week. man up and push it more! @Farmer bob

4 days per week, I’ll upload again Sunday
I’d like to do more but the gym is a 1h+ away so don’t want to aggravate the lower back to much

 

[Farmer bob]

@Farmboy cortisol in spine and then training again. i don't think that is smart man. you really need to remember spine health is important

I agree it was stupid, should have taken the week off but frustration got the best of me.

 

[Farmer bob]

@Farmboy nice job man. 30% deload is a great idea. I always recommend at least that sometimes even 50% for people.

How long do you normally recommend a deload for? I was thinking two weeks?

 

[stevesmi]

How long do you normally recommend a deload for? I was thinking two weeks?

a regular deload would be an entire split. but in your situation i think 2 weeks is good

 

[BodyMonster34]

4 days per week, I’ll upload again Sunday
I’d like to do more but the gym is a 1h+ away so don’t want to aggravate the lower back to much

bro nice. that can work for some.

 

[ROIDDERS]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

@Farmer bob this is a nice one to organize man. i like the routine you put together. looks good!

 

[Ulter]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

@Farmer bob i've gotten the cort shot before. i was back in the gym the next day lol. you really need to watch out for overdoing things

 

[ceo]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

bros you doing a good job for sure. monday, wed, and friday training on point. you gotta love it @Farmer bob

 

[Mobster]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

I'd still include the weights. You'll see that in my log even when they're lighter.

 

[RoySimpson]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

@Farmer bob arms are looking absolutely stacked!

 

[2Thick]

I agree it was stupid, should have taken the week off but frustration got the best of me.

we all do dumb things in life. can't blame you for trying

 

[Tiger Salman Khan]

Just uploading workouts not weights because I’ve started a deload, I’ve taken 30% off whatever weight I was lifting and changed some exercises.

went to the hospital Tuesday to get a cortisol injection into the lower spine hopefully that helps, I had it done 6 years ago and it helped a little.

PEDS are still the same
200mg test E
100mg deca
5iu GH

Supplements are the same just added in P5P
I’d imagine prolactin would be raised due to the deca/gh

Need to organise bloods next week

Monday
Cable chest flys
chest press
Incline db press
Cable curls
Hammer curl
Flat bar push down
Skull crush


Wednesday
Seated hamstring curl “SL”
Laying down hamstring curl
Cable side raise “wrist straps”
Db Shoulder press
Upright row
Rope Face pulls


Friday-anytime fitness
Abductor machine full stack
Db Pull over
Hammer strength lat pull down
ISO lat row
V bar pull
Some more arms but didn’t write it down.

@Farmer bob Solid work man...keep going........