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gotta give you much love on this one @Farmboy i hope you continue to kill it. just be careful with that soy sauce it can be heavy !
@Farmboy man i gotta try that dish out. looks good. makes me want to go out to an asian restaurant lol
@Farmboy Numbers look good bro......
Hit side and rear delts today, let the other major groups rest
Standing vertical raises
10lbs x 16
20lbs x 10
20lbs x 10
20lbs x 10 Some swinging in the last two reps
20lbs x 8 lotta swinging on the last three
10lbs x 12 slow negative
Bent over flies
10lbs x 14
20lbs x 10
20lbs x 9
20lbs x 8
10lbs x 11
Chill seated dumbell presses
35lbs x 16
35lbs x 15
35lbs x 13
Decent enough day, good shoulder tension with a slight improvement in muscle endurance with the higher carb diet. Tomorrow is the double day so that’ll be solid
Standing vertical raises
10lbs x 16
20lbs x 10
20lbs x 10
20lbs x 10 Some swinging in the last two reps
20lbs x 8 lotta swinging on the last three
10lbs x 12 slow negative
Bent over flies
10lbs x 14
20lbs x 10
20lbs x 9
20lbs x 8
10lbs x 11
Chill seated dumbell presses
35lbs x 16
35lbs x 15
35lbs x 13
Decent enough day, good shoulder tension with a slight improvement in muscle endurance with the higher carb diet. Tomorrow is the double day so that’ll be solid
good day in general, higher carbs? how high you want to go tomm? @Farmboy
After running into some recovery issues and a weight gain stall, I’ve upped my intake macros to P 225-230 , C 290-300, F 65-70. I’ve been on this increase now for little over 6 days (5 training days) and I’ve been gradually improving on my numbers, performance and recovery. Back on track
@Farmboy that’s a damn good looking meal man! Might have to give it a try.
@Farmboy Numbers look good man.........
macros look good for your level of effort
Alrighty friends, well into the second half of the double day into my first nightshift.
1100 am workout
Bodyweight dips
10, 12 , 8
Flat bench
185lbs x 14
185lbs x 12
205lbs x 10
205lbs x 9
205lbs x 8
135lbs x 16 with double partials at the greatest front delt stretched position
Seated military press (behind head)
85lbs x 12
105lbs x 10
105lbs x11
105lbs x 8
105lbs x 6
Bodyweight dips
6, 5 just keeping everything fried
2300 pm workout
Tricep pushdowns
100lbs x 16
130lbs x 12
130lbs x 12
130lbs x 12
150lbs x 7
150lbs x 6
Tricep cable overhead extensions
130lbs x 10
130lbs x 11
130lbs x 9
130lbs x 9
130lbs x 7
Tricep pushdowns ( straight bar handle)
100lbs x 12
160lbs x 5
160lbs x 5 poor form, noting upper back activation
130lbs x 7
130lbs x 5
I both love and hate the changeover onto nights. The double workout is very satisfying as is eating essentially a double day but the absence of sleep for nearly a 22 hour period is trash for recovery. I look forward to one day leaving shift work behind and getting a proper sleep schedule established
1100 am workout
Bodyweight dips
10, 12 , 8
Flat bench
185lbs x 14
185lbs x 12
205lbs x 10
205lbs x 9
205lbs x 8
135lbs x 16 with double partials at the greatest front delt stretched position
Seated military press (behind head)
85lbs x 12
105lbs x 10
105lbs x11
105lbs x 8
105lbs x 6
Bodyweight dips
6, 5 just keeping everything fried
2300 pm workout
Tricep pushdowns
100lbs x 16
130lbs x 12
130lbs x 12
130lbs x 12
150lbs x 7
150lbs x 6
Tricep cable overhead extensions
130lbs x 10
130lbs x 11
130lbs x 9
130lbs x 9
130lbs x 7
Tricep pushdowns ( straight bar handle)
100lbs x 12
160lbs x 5
160lbs x 5 poor form, noting upper back activation
130lbs x 7
130lbs x 5
I both love and hate the changeover onto nights. The double workout is very satisfying as is eating essentially a double day but the absence of sleep for nearly a 22 hour period is trash for recovery. I look forward to one day leaving shift work behind and getting a proper sleep schedule established
LevButlerov
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The night shift, you can't sleep there at all? @Farmboy
Ach I would badly like to
Second nightshift on approximately 7hours of sleep, two brief interruptions but about average between my two nightshifts.
I’ve opted to give the larger groups some additional recovery time and instead hammer biceps and forearms ugly.
Seated Alternating bicep curls, supersetting 50s then 35s
35lbs x 12 warmup
50lbs x12
35lbs x11
50lbs x10
35lbs x12
50lbs x7
35lbs x11
50lbs x5
35lbs x9
Slow focus curls
50lbs x 7
50lbs x6
50lbs x 5
35lbs x 10
35lbs x 10
35lbs x 7
Seated forearm curls
35lbs x 20
35lbs x 20
35lbs x 18
35lbs x 13
35 lbs x 10
Water
35lbs x 20
35lbs x 11
35lbs x 7
35lbs x 6
I’m very pleased with the forearm curls 50lbs weight as this was the first time I was able to crank out volume with the 35s with no tendon pain or form issues. The last three sets were a beautiful grind and the entire arm workout was very rewarding for a second nightshift.
I’ve opted to give the larger groups some additional recovery time and instead hammer biceps and forearms ugly.
Seated Alternating bicep curls, supersetting 50s then 35s
35lbs x 12 warmup
50lbs x12
35lbs x11
50lbs x10
35lbs x12
50lbs x7
35lbs x11
50lbs x5
35lbs x9
Slow focus curls
50lbs x 7
50lbs x6
50lbs x 5
35lbs x 10
35lbs x 10
35lbs x 7
Seated forearm curls
35lbs x 20
35lbs x 20
35lbs x 18
35lbs x 13
35 lbs x 10
Water
35lbs x 20
35lbs x 11
35lbs x 7
35lbs x 6
I’m very pleased with the forearm curls 50lbs weight as this was the first time I was able to crank out volume with the 35s with no tendon pain or form issues. The last three sets were a beautiful grind and the entire arm workout was very rewarding for a second nightshift.
Looks good
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Night shift done and forearm curls is strong AF with 50lgs!
the seated forearm curls are looking good! i like the slow focus curls as well. and i like the seated alternating bicep curls they look good! @Farmboy
@Farmboy bros the seated forearm curls and slow focus curls. nightshift i know all about. had to get up at night to go fix plumbing job. got lost in the dark took me an hour to find the place sucked
the seated forearm curls are on point. slow focus curls are also looking good @Farmboy seated alternating curls!
bro this a solid hardcore iron training right here. i like the slow curls. doing them like arnold in vids @Farmboy
@Farmboy we love you man! EVO family appreciates this update. that is a good arm day you really wore it up!
@Farmboy excellent job on this my man. you are doing a great job. the slow focus curls are a good little exercise to hit
Woo, had a fine rest day yesterday and easy swap back into dayshift.
Dips, body weight
16,14,12,9
Deep stretch on the negative, felt nice in the pecs
Seated military barbell press
85lbs x15
85lbs x 14
105lbs x 9
105lbs x 8 could’ve probably got one more rep but I’m getting a lump on the top of my skull where I stabilize the bar back into the rack. No spotter today haha
85lbs x 10
85lbs x 9 woo this one almost got me, shoulders were screaming
Squats (gotta break up the fun)
155lbs x 10
155lbs x 7
155lbs x 7
155lbs x 6 little lower weight for more volume but they felt pretty good
Laying barbell skullcrushers
85lbs x 7
85lbs x 6
85lbs x 5 ouch, after the dips and presses, each rep was a ugly battle
Lateral raises
10lbs x 21
15lbs x 11
20lbs x 10
20lbs x 10 some swinging for sure
I’m hoping that giving my flat bench a one off break that I’ll get better performance to shoot for my 305lbs PR in a couple days.
Additionally, I’m experimenting with removing the 10mg Nolva daily now that I’ve stabilized and will leave that for only work days when the shirts abuse the nips. Two days into to no Nolva and no issues but we will see as the half life’s clear
Dips, body weight
16,14,12,9
Deep stretch on the negative, felt nice in the pecs
Seated military barbell press
85lbs x15
85lbs x 14
105lbs x 9
105lbs x 8 could’ve probably got one more rep but I’m getting a lump on the top of my skull where I stabilize the bar back into the rack. No spotter today haha
85lbs x 10
85lbs x 9 woo this one almost got me, shoulders were screaming
Squats (gotta break up the fun)
155lbs x 10
155lbs x 7
155lbs x 7
155lbs x 6 little lower weight for more volume but they felt pretty good
Laying barbell skullcrushers
85lbs x 7
85lbs x 6
85lbs x 5 ouch, after the dips and presses, each rep was a ugly battle
Lateral raises
10lbs x 21
15lbs x 11
20lbs x 10
20lbs x 10 some swinging for sure
I’m hoping that giving my flat bench a one off break that I’ll get better performance to shoot for my 305lbs PR in a couple days.
Additionally, I’m experimenting with removing the 10mg Nolva daily now that I’ve stabilized and will leave that for only work days when the shirts abuse the nips. Two days into to no Nolva and no issues but we will see as the half life’s clear
LevButlerov
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@Farmboy training is good but the nolvadex, you have gyno?
Not as a general rule but the only estro symptom I experience is typically nip sensitivity when wearing heavy shirts.
This is a general issue for me that occasionally flares up when I’m working and typically amounts to some pain, irritation but never lumps or growth. That said, I typically low dose Nolva at the onset of these symptoms to keep said lumps awaaaaay
I would however like to further reduce the dosing and if I only need it on days on shift, that would be nice. Less meds I don’t need I think
LevButlerov
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Tamoxifen is smart to use no matter what, you don't want that gyno flare up for sure. @FarmboyNot as a general rule but the only estro symptom I experience is typically nip sensitivity when wearing heavy shirts.
This is a general issue for me that occasionally flares up when I’m working and typically amounts to some pain, irritation but never lumps or growth. That said, I typically low dose Nolva at the onset of these symptoms to keep said lumps awaaaaay
I would however like to further reduce the dosing and if I only need it on days on shift, that would be nice. Less meds I don’t need I think
Classic high protein cooking, shrimp is max protein
@Farmboy solid work right here!!
@Farmboy Meals are incredible bro.....you prepare them?......
I do indeed. Over the last year I’ve been working to improve my kitchen skills. I’m a shift worker so it’s nice when I’m off but the missus is working to have a nice supper for her but mostly it gives me control over suppers/lunches/meal prep.
It’s a good system but it started out pretty rough
Yo onto back day
Inverted grip pulldowns superset with regular wide grip
140lbs x 16 invert
140lbs x 15 reg
180lbs x 12 invert
180lbs x 9 reg
180lbs x 8 invert
180lbs x 7 reg
140lbs x 10 reg
Chin-ups neutral grip (bodyweight)
10, 7 , 6, 6
Bent forward barbell rows
135lbs x 13
135lbs x 12
135lbs x 10
135lbs x 11 after water
Standing barbell curls
85lbs x7
85lbs x7
85lbs x7
85lbs x5
Reverse grip barbell curls, fingertip grip only, no thumbs, forearm activation
35lbs x 20
35lbs x17
35lbs x 15
Water
35lbs x 19
A reasonable back day for me, I wanted to reintroduce the barbell rows as a means of hitting my upper back in a way it’s not as accustomed to
Inverted grip pulldowns superset with regular wide grip
140lbs x 16 invert
140lbs x 15 reg
180lbs x 12 invert
180lbs x 9 reg
180lbs x 8 invert
180lbs x 7 reg
140lbs x 10 reg
Chin-ups neutral grip (bodyweight)
10, 7 , 6, 6
Bent forward barbell rows
135lbs x 13
135lbs x 12
135lbs x 10
135lbs x 11 after water
Standing barbell curls
85lbs x7
85lbs x7
85lbs x7
85lbs x5
Reverse grip barbell curls, fingertip grip only, no thumbs, forearm activation
35lbs x 20
35lbs x17
35lbs x 15
Water
35lbs x 19
A reasonable back day for me, I wanted to reintroduce the barbell rows as a means of hitting my upper back in a way it’s not as accustomed to
@Farmboy good to see someone hitting forearms to keep it all balanced in the arms. Nice work man.
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Big back pull day, chin ups, add some wide grips too.
Chest and shoulders superset with squats
Warmup with some front raises, 15lbs easy
Flat bench
305lbs x 1 failed 2/3
305lbs x 1 failed 1/2
305lbs x 1 failed, just tearing everything up real good
Supersetting bench/lat raises
225lbs x 7
15lbs x 13
225lbs x 4
15lbs x 10
225lbs x 1
15lbs x 10
Water
205lbs x 8
15lbs x 11
205lbs x 5
15lbs x 10
205lbs x 3 ugly
15lbs x 10 swingin
185lbs x 10
15lbs x 10
185lbs x 6
10lbs x 12
Soaking with sweat by this time, fantastic grinding on chest and delts
Bent forward dumbbell flies (rear delt head)
10lbs x 14
15lbs x 12
15lbs x 11
15lbs x 9
Water
15lbs x 10
15lbs x 8
Squats
185lbs x 8
185lbs x 4 pain in left knee, filthy weakness haha
Bodyweight squatting, stretches, loosen knee up
135lbs x 10 easy
135lbs x 8 deep and easy
Banger of a workout today, made some French toast this morning and the carbs did their job.
Lunch was pork skewers on the bbq with rice and veggies. Tonight, my brothers we dine on the reddest of meat in my beef taco salads. Tomorrow is day on back on shift
Warmup with some front raises, 15lbs easy
Flat bench
305lbs x 1 failed 2/3
305lbs x 1 failed 1/2
305lbs x 1 failed, just tearing everything up real good
Supersetting bench/lat raises
225lbs x 7
15lbs x 13
225lbs x 4
15lbs x 10
225lbs x 1
15lbs x 10
Water
205lbs x 8
15lbs x 11
205lbs x 5
15lbs x 10
205lbs x 3 ugly
15lbs x 10 swingin
185lbs x 10
15lbs x 10
185lbs x 6
10lbs x 12
Soaking with sweat by this time, fantastic grinding on chest and delts
Bent forward dumbbell flies (rear delt head)
10lbs x 14
15lbs x 12
15lbs x 11
15lbs x 9
Water
15lbs x 10
15lbs x 8
Squats
185lbs x 8
185lbs x 4 pain in left knee, filthy weakness haha
Bodyweight squatting, stretches, loosen knee up
135lbs x 10 easy
135lbs x 8 deep and easy
Banger of a workout today, made some French toast this morning and the carbs did their job.
Lunch was pork skewers on the bbq with rice and veggies. Tonight, my brothers we dine on the reddest of meat in my beef taco salads. Tomorrow is day on back on shift
the kabobs look good! mixed with rice i like it. i might have to try that this weekend! @Farmboy
bro nice food on this. i got mad respect for this. @Farmboy but next time do beef kabobs instead fresh on fire pit
Dayshift 1, can’t go wrong with heavy triceps.
Pushdowns
120lbs x 12
130lbs x 10
130lbs x 10
130lbs x 9 shaky
Standing cable pullovers
130lbs x 10
130lbs x 9
130lbs x 8
130lbs x 6
Supersetting between pushdowns/pullovers
110lbs x 10 pd
110lbs x 8 po
110lbs x 10 pd
110lbs x 8 po
110lbs x 8 pd
110lbs x 6 po
Hammered the lighter weight on fatigued muscles shooting for that higher intensity and better stimulus
Forearm curls (saves me from doing them tomorrow
10lbs x 20 warmup
35lbs x 20
35lbs x 20
35lbs x 18
35lbs x 15
35lbs x 10 tears, maybe sweat, hard to say haha
With the shift a few weeks ago in diet, I’ve been having a lot of success pushing for higher intensity, less rest time and more supersetting. The scale is climbing again and I’ll do a proper dry weigh in on the morning of my first nightshift.
Pushdowns
120lbs x 12
130lbs x 10
130lbs x 10
130lbs x 9 shaky
Standing cable pullovers
130lbs x 10
130lbs x 9
130lbs x 8
130lbs x 6
Supersetting between pushdowns/pullovers
110lbs x 10 pd
110lbs x 8 po
110lbs x 10 pd
110lbs x 8 po
110lbs x 8 pd
110lbs x 6 po
Hammered the lighter weight on fatigued muscles shooting for that higher intensity and better stimulus
Forearm curls (saves me from doing them tomorrow
10lbs x 20 warmup
35lbs x 20
35lbs x 20
35lbs x 18
35lbs x 15
35lbs x 10 tears, maybe sweat, hard to say haha
With the shift a few weeks ago in diet, I’ve been having a lot of success pushing for higher intensity, less rest time and more supersetting. The scale is climbing again and I’ll do a proper dry weigh in on the morning of my first nightshift.
Nice job
@Farmer bob rich piana used to eat like 8 meals a day. the guy was super obsessed lol. good job on this
@Farmboy wow this is impressive on this one. the meat on a stick is always delicious. BBQ is a great american tradition and i know its big too in other countries.
@Farmboy nice job posting up the reps and poundage. nice mix on the training. those skewers look good too!
@Farmboy food is looking bomb homie!
@Farmboy great job on this update brother. you are looking tremendous! nice job on those squats pushing some consistent weights
Dayshift 2, piss poor rest, up multiple times so a sub 6 hour sleep
Back and biceps
Chin-ups (+20lbs)
12, 6,6,5
Cable pulldowns superset with inverted grip
220lbs x 12 reg
220lbs x 6 inv
220lbs x 12 reg
220lbs x 6 inv
220lbs x 12 reg
220lbs x 8 inv two gulp of water
200lbs x 14
200lbs x 12
200lbs x 11 each of these three sets focused heavily on the contraction of middle back muscles to the point of cramping like discomfort
Seated alternating curls, supered between 35s and 50s
35lbs x 12 warmer
50lbs x 10
35lbs x 13
50lbs x 9
35lbs x 12
50lbs x 7
35lbs x 10
Slow focus, heavy squeeze
35lbs x 9
35lbs x 7
35lbs x 6
Fatigued or not, got in with some good reps, quality squeeze and worked up a good sweat. Gotta work harder to sleep better haha
Back and biceps
Chin-ups (+20lbs)
12, 6,6,5
Cable pulldowns superset with inverted grip
220lbs x 12 reg
220lbs x 6 inv
220lbs x 12 reg
220lbs x 6 inv
220lbs x 12 reg
220lbs x 8 inv two gulp of water
200lbs x 14
200lbs x 12
200lbs x 11 each of these three sets focused heavily on the contraction of middle back muscles to the point of cramping like discomfort
Seated alternating curls, supered between 35s and 50s
35lbs x 12 warmer
50lbs x 10
35lbs x 13
50lbs x 9
35lbs x 12
50lbs x 7
35lbs x 10
Slow focus, heavy squeeze
35lbs x 9
35lbs x 7
35lbs x 6
Fatigued or not, got in with some good reps, quality squeeze and worked up a good sweat. Gotta work harder to sleep better haha
@Farmboy Numbers look amazing man.......
Nice update
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@farmbiy pushing some good weight till failure. Anything over 300 is awesome.
Double day, changing onto nightshift. Got a solid 9hrs rest with no interruptions so a solid start.
9am workout
Seated military press, superset with standing lateral raises
85lbs x 16
10lbs x 16
105lbs x 12
15lbs x 14
135lbs x 6 got somewhat unstable, no backing on a flat wooden bench that was a near miss for sure
15lbs x 13
105lbs x 10
15lbs x 12
Military press/lat raise cont. with press now being done behind the head for the latter half of each set
105lbs x 17 (8 front of face, 9 behind head)
15lbs x 11
105lbs x 16
15lbs x 11
Water
105lbs x 15
15lbs x 10
Fried the shoulders, onto squats prior to a flat bench cool down
Squats
155lbs x 10
155lbs x 9
155lbs x 8
Flat bench
185lbs x 8
185lbs x 7
185lbs x 6 man this was a heavy 185 today, beat me up real good
11pm workout, nightshift life wooo
Seated cable flies (heavy focus on the contraction/squeeze to develops better mind muscle connection)
200lbs x 16
200lbs x 13
200lbs x 10
Water
200lbs x 12
200lbs x 9 life is pain
Bent forward flies ( rear delt lovin)
10lbs x 20
10lbs x 15
10lbs x 11
Water
10lbs x 14
10lbs x 12
Forearm curls (they weren’t hurting and I had time)
35lbs x 18 squeezing the contraction
35lbs x 16
35lbs x 14
35lbs x 11
35lbs x 9
Inverted forearm curls
10lbs x 17
10lbs x 15
10lbs x 12
10lbs x 10
Another solid double day, I’m happy with the better chest focus with the slow flies and adjusted weight on the old bowflex. Eating and resting now. I’ll post up a pic of my sausage and potato supper dish. The tatos be hidden
9am workout
Seated military press, superset with standing lateral raises
85lbs x 16
10lbs x 16
105lbs x 12
15lbs x 14
135lbs x 6 got somewhat unstable, no backing on a flat wooden bench that was a near miss for sure
15lbs x 13
105lbs x 10
15lbs x 12
Military press/lat raise cont. with press now being done behind the head for the latter half of each set
105lbs x 17 (8 front of face, 9 behind head)
15lbs x 11
105lbs x 16
15lbs x 11
Water
105lbs x 15
15lbs x 10
Fried the shoulders, onto squats prior to a flat bench cool down
Squats
155lbs x 10
155lbs x 9
155lbs x 8
Flat bench
185lbs x 8
185lbs x 7
185lbs x 6 man this was a heavy 185 today, beat me up real good
11pm workout, nightshift life wooo
Seated cable flies (heavy focus on the contraction/squeeze to develops better mind muscle connection)
200lbs x 16
200lbs x 13
200lbs x 10
Water
200lbs x 12
200lbs x 9 life is pain
Bent forward flies ( rear delt lovin)
10lbs x 20
10lbs x 15
10lbs x 11
Water
10lbs x 14
10lbs x 12
Forearm curls (they weren’t hurting and I had time)
35lbs x 18 squeezing the contraction
35lbs x 16
35lbs x 14
35lbs x 11
35lbs x 9
Inverted forearm curls
10lbs x 17
10lbs x 15
10lbs x 12
10lbs x 10
Another solid double day, I’m happy with the better chest focus with the slow flies and adjusted weight on the old bowflex. Eating and resting now. I’ll post up a pic of my sausage and potato supper dish. The tatos be hidden
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What the police called a quick change over. Horrid way to work
Last nightshift, smashing up triceps and leaving everything else to recover
Overhead tricep extensions, superset with tricep pushdowns - lighter weight, squeeze contraction focus
100lbs x 12 oh
100lbs x 12 pd
100lbs x 12 oh
100lbs x 12 pd
100lbs x 11 oh
100lbs x 12 pd plus 4 partials
100lbs x 10 oh
100lbs x 10 pd 3 partials
100lbs x 10 oh
100lbs x 11 poorer quality
Straight bar pushdowns
140lbs x 13
140lbs x 12
140lbs x 11
140lbs x 9 plus 2 partials
Laying overhead skullcrushers
50lbs x 12
50lbs x 11
50lbs x 10
Light work today on the last nightshift, good burn and intensity but limited body part exposure to not interfere with recovery. Once off shift I’ll grab a 4 hr nap and have the rest of the day as a rest day. Just house chores
Overhead tricep extensions, superset with tricep pushdowns - lighter weight, squeeze contraction focus
100lbs x 12 oh
100lbs x 12 pd
100lbs x 12 oh
100lbs x 12 pd
100lbs x 11 oh
100lbs x 12 pd plus 4 partials
100lbs x 10 oh
100lbs x 10 pd 3 partials
100lbs x 10 oh
100lbs x 11 poorer quality
Straight bar pushdowns
140lbs x 13
140lbs x 12
140lbs x 11
140lbs x 9 plus 2 partials
Laying overhead skullcrushers
50lbs x 12
50lbs x 11
50lbs x 10
Light work today on the last nightshift, good burn and intensity but limited body part exposure to not interfere with recovery. Once off shift I’ll grab a 4 hr nap and have the rest of the day as a rest day. Just house chores
@Farmboy this is a great setup here! the inverted forearm curls are on point. i love this setup!
bro that some good looking sausage. remind me of time I was in prison shower and group was in at same time lol. those some good size ones too @Farmboy
@Farmboy great job on this man. you won't go wrong with the steady training on the volume. proud of you!
bros this some good volume on this. i proud of you. pushing it nicely. @Farmboy iron training at its best
9 hours of sleep is amazing. that is what we like to see. keep up the good work! @Farmboy
@Farmboy bent forward flies and forearm curls are always on point. we love to see this improvement. make sure you keep pushing hard
@Farmboy two a days is next level keep grinding bro!
Alrighty friends, went into a back day looking for a different way of shocking my back to stimulate the lats/rear delts effectively. I’ve been having success lately with lighter weight with a heavy focus on form
Bent forward barbell rows
85lbs x 10 wide
85lbs x 11 wide, slow negative, trying to target lower lats
85lbs x 12 slow negative, squeeze positive, figured out narrow grip was better
Bent forward barbell rows (narrow grip)
85lbs x 9
85lbs x 10
85lbs x 12
85lbs x 11 squeeze
85lbs x 11 squeeze
85lbs x 10 squeeze
85lbs x 10 myo 2
85lbs x 10 myo 3
Barbell shrugs
205lbs x 14
205lbs x 12
205lbs x 11
Squatting
155lbs x 11
155lbs x 9
155lbs x 8
I’ve spent a lot of time doing pull downs and various pull ups for my back days and noted some stagnation in growth plus some nagging irritation in my right bicep tendon at the elbow lingering from weeks ago.
This was a solid day and although definitely went overboard on the volume, has opened up a improved exercise for my back day
Bent forward barbell rows
85lbs x 10 wide
85lbs x 11 wide, slow negative, trying to target lower lats
85lbs x 12 slow negative, squeeze positive, figured out narrow grip was better
Bent forward barbell rows (narrow grip)
85lbs x 9
85lbs x 10
85lbs x 12
85lbs x 11 squeeze
85lbs x 11 squeeze
85lbs x 10 squeeze
85lbs x 10 myo 2
85lbs x 10 myo 3
Barbell shrugs
205lbs x 14
205lbs x 12
205lbs x 11
Squatting
155lbs x 11
155lbs x 9
155lbs x 8
I’ve spent a lot of time doing pull downs and various pull ups for my back days and noted some stagnation in growth plus some nagging irritation in my right bicep tendon at the elbow lingering from weeks ago.
This was a solid day and although definitely went overboard on the volume, has opened up a improved exercise for my back day
pull downs you have to be careful broly especially with elbows
Went into a pressing day with an interruption in my sleep last night. I woke up about 6.5 hrs in, around the time I’d normally get up for a Dayshift. The odd thing was I was FAMISHED, despite not missing a meal or the before bed yoghurt snack.
I ended up getting up and eating but was unable to get back to sleep. An early morning that I definitely felt when I rolled up on the military presses.
Bodyweight dips
14, 10, 10, 8
Seated military press, superset with lateral raise
85lbs x 16
10lbs x 17
105lbs x 10
15lbs x 14
105lbs x 10 I was surprised with the struggle
15lbs x 13
105lbs x 9 almost missed the rack
15lbs x 9
Lowered the weight, drank water
85lbs x 12
15lbs x 14
85lbs x 10
15lbs x 12
85lbs x 7
Flat bench superset with Bent over lateral raise
155lbs x 16
10lbs x 18
155lbs x 14
15lbs x 16
155lbs x 12
15lbs 15
Bent lateral raises
15lbs x 15
15lbs x 14
15lbs x 14
15lbs x 10
Got through it. The interrupted sleep didn’t do me any favors but got the reps in
Too rainy to BBQ today so it’ll be another beef stir fry night
I ended up getting up and eating but was unable to get back to sleep. An early morning that I definitely felt when I rolled up on the military presses.
Bodyweight dips
14, 10, 10, 8
Seated military press, superset with lateral raise
85lbs x 16
10lbs x 17
105lbs x 10
15lbs x 14
105lbs x 10 I was surprised with the struggle
15lbs x 13
105lbs x 9 almost missed the rack
15lbs x 9
Lowered the weight, drank water
85lbs x 12
15lbs x 14
85lbs x 10
15lbs x 12
85lbs x 7
Flat bench superset with Bent over lateral raise
155lbs x 16
10lbs x 18
155lbs x 14
15lbs x 16
155lbs x 12
15lbs 15
Bent lateral raises
15lbs x 15
15lbs x 14
15lbs x 14
15lbs x 10
Got through it. The interrupted sleep didn’t do me any favors but got the reps in
Too rainy to BBQ today so it’ll be another beef stir fry night
100% I think this is why there’s been some nagging minor pain. I’m very reliant on variations of pulldowns for my back day. Swapping in the rows and developing better form hopefully will do the job
thats likely it broly
i like to bbg in the rain actually
try it
Ah I have already prepped my stew beef for the poti like to bbg in the rain actually
nice and tasty
So today is the catch up day, targeting calves heavy, before moving into shrugs and tricep work. Definitely some upper back soreness from the rows a few days ago
Barbell calve raises
225lbs x 16
225lbs x 16
225lbs x 14
225lbs x 12
225lbs x 11
Shrugs (the bar was loaded already)
225lbs x 14
225lbs x 13
225lbs x 10
225lbs x 9
225lbs x 7
Resistance band pullover superset with laying down skullcrushers with a plate
120lbs x 14
45lbs x 15
120lbs x 12
45lbs x 13
120lbs x 10
45lbs x 10
120lbs x 10 plus 2 myo
45lbs x 8 failed
120lbs x 8 plus 3 rough myo
45lbs x 8
Forearm curls
25lbs x 10 warm up
40lbs x 16
40lbs x 12
40lbs x 6 not feeling great on the left wrist tendons, I think I got greedy with the weight
Inverted forearm curls
15lbs x 17
15lbs x 16
15lbs x 14
15lbs x 12
Well my calves are cooked after today but the missus was saying they look smaller compared to my quads which are growing. It’s a fair point so they took a hammering today and I will be putting more attention on them in the future.
This afternoon is lentil prep so I’ll be cooking up a meager 14 cups of an orangish lookin lentil today
Barbell calve raises
225lbs x 16
225lbs x 16
225lbs x 14
225lbs x 12
225lbs x 11
Shrugs (the bar was loaded already
)225lbs x 14
225lbs x 13
225lbs x 10
225lbs x 9
225lbs x 7
Resistance band pullover superset with laying down skullcrushers with a plate
120lbs x 14
45lbs x 15
120lbs x 12
45lbs x 13
120lbs x 10
45lbs x 10
120lbs x 10 plus 2 myo
45lbs x 8 failed
120lbs x 8 plus 3 rough myo
45lbs x 8
Forearm curls
25lbs x 10 warm up
40lbs x 16
40lbs x 12
40lbs x 6 not feeling great on the left wrist tendons, I think I got greedy with the weight
Inverted forearm curls
15lbs x 17
15lbs x 16
15lbs x 14
15lbs x 12
Well my calves are cooked after today but the missus was saying they look smaller compared to my quads which are growing. It’s a fair point so they took a hammering today and I will be putting more attention on them in the future.
This afternoon is lentil prep so I’ll be cooking up a meager 14 cups of an orangish lookin lentil today
Two pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
Attachments
Solid training day brolySo today is the catch up day, targeting calves heavy, before moving into shrugs and tricep work. Definitely some upper back soreness from the rows a few days ago
Barbell calve raises
225lbs x 16
225lbs x 16
225lbs x 14
225lbs x 12
225lbs x 11
Shrugs (the bar was loaded already
225lbs x 14
225lbs x 13
225lbs x 10
225lbs x 9
225lbs x 7
Resistance band pullover superset with laying down skullcrushers with a plate
120lbs x 14
45lbs x 15
120lbs x 12
45lbs x 13
120lbs x 10
45lbs x 10
120lbs x 10 plus 2 myo
45lbs x 8 failed
120lbs x 8 plus 3 rough myo
45lbs x 8
Forearm curls
25lbs x 10 warm up
40lbs x 16
40lbs x 12
40lbs x 6 not feeling great on the left wrist tendons, I think I got greedy with the weight
Inverted forearm curls
15lbs x 17
15lbs x 16
15lbs x 14
15lbs x 12
Well my calves are cooked after today but the missus was saying they look smaller compared to my quads which are growing. It’s a fair point so they took a hammering today and I will be putting more attention on them in the future.
This afternoon is lentil prep so I’ll be cooking up a meager 14 cups of an orangish lookin lentil today
nice forearm work@Farmboy i like the omelette tasty lookingTwo pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
lentil prep what you add to it? chicken
For the lentil prep, I grab mystery meat from the back of the freezer. Fry it up with an onion and toss it in. Today’s was some kind of pepperoni that’s seen better days but goes well in my lentil prepSolid training day broly
@Farmboy i like the omelette tasty looking
lentil prep what you add to it? chicken
LOL mystery meat you joking right
You know the stuff that gets freezer burnt so you’re not entirely certain what it is?
I’m all about that value haha
yeah lentils are amazing. the problem though like you said is they are tough on the digestion. you need to use digestive enzymes before eating them @FarmboyTwo pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
i love lentils for sure. i don't get gassy on them @Farmboy beans and peas don't bother meTwo pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
bro lentil looking good. granny BM used to make those. fresh is bestTwo pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
Nice job on the food. You got to put together a nice lentil recipe for us. How long do you usually cook them? @FarmboyTwo pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
@Farmboy Always enjoy seeing what you got cooking. Egg Pepper omelette sounds really good. I haven't made an omelet in a long time.Two pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
Unfortunately I cook like an ape, 12-14 cups in a big pot of boiling water and let them sit till soft stirring every few minutes. Pan fry a big onion and a meat of your choosing alongside.
Once the lentils are soft like beans, drain off any excess water, throw in the meat and onions and add garlic and low sodium bbq sauce until it tastes like something you’re happy with. Mix it up and lay it out on pans to cool
Nothings very exact but lentils seem very forgiving
Ah get me some points for bringing the missus brekkie in bed. Last week was French toast
bros you might be getting gas from onions too
Serve me up 5 lolTwo pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
french toast is cool
First Dayshift. The boys be telling me my gym is haunted. I tell em that the only danger is if you rely on Casper as your spot
Seated cable flies superset front lat raises
200lbs x 16 heavy squeeze
20lbs x 16
200lbs x 14 squeeze
20lbs x 15
200lbs x 13, plus three myo
20lbs x 12
200lbs x 12, two myo, hold the positive
20lbs x 10
Seated cable flies superset bent over lat raise
200lbs x 10, two myo
20lbs x 17 easy
200lbs x 10, grind out two myo
20lbs x 16
200lbs x 10, no myo, hold the positive for that sinful burn haha
20lbs x 15
Standing lat raises
10lbs x 20
10lbs x 18
10lbs x 17
10lbs x 15
Great chest activation today, very happy with the targeted burn while still putting work and intensity into the various delt heads.
Seated cable flies superset front lat raises
200lbs x 16 heavy squeeze
20lbs x 16
200lbs x 14 squeeze
20lbs x 15
200lbs x 13, plus three myo
20lbs x 12
200lbs x 12, two myo, hold the positive
20lbs x 10
Seated cable flies superset bent over lat raise
200lbs x 10, two myo
20lbs x 17 easy
200lbs x 10, grind out two myo
20lbs x 16
200lbs x 10, no myo, hold the positive for that sinful burn haha
20lbs x 15
Standing lat raises
10lbs x 20
10lbs x 18
10lbs x 17
10lbs x 15
Great chest activation today, very happy with the targeted burn while still putting work and intensity into the various delt heads.
@Farmboy food is looking solid bro!!Two pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
it's a "meat" lol
Rushed Dayshift 2, busy schedule today
Back
Seated pulldowns
200lbs x 16
220lbs x 14
220lbs x 13
220lbs x 10
180lbs x 14 slow contraction
Seated rows
180lbs x 14
180lbs x 13
180lbs x 13 pulling through, good lat activation
180lbs x 12
180lbs x 10
180lbs x 8 myo 4 great activation
180lbs x 7 myo 3
Got it done, heavy day coming up but a solid back workout
Back
Seated pulldowns
200lbs x 16
220lbs x 14
220lbs x 13
220lbs x 10
180lbs x 14 slow contraction
Seated rows
180lbs x 14
180lbs x 13
180lbs x 13 pulling through, good lat activation
180lbs x 12
180lbs x 10
180lbs x 8 myo 4 great activation
180lbs x 7 myo 3
Got it done, heavy day coming up but a solid back workout
sounds easy enough
@Farmboy Meals looking amazing man........Two pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
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Good back work today
@Farmboy some good looking meals man. Keep em coming.Two pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
Ah the double day, tough one this one. Power went out, woke me up and buggered up my sleep. Grabbed a shite nap before work
11am
Flat bench press superset with bent over flies
205lbs x 12
10lbs x 18
225lbs x 8
15lbs x 16
225lbs x 6
15lbs x 16
205lbs 9
15lbs x 15
205lbs x 6
Seated military press supered bent over flies
85lbs x 16
10lbs x 14
85lbs x 15
10lbs x 14
85lbs x 14
10lbs x 12
85lbs x 10
Squats
155lbs x 11
155lbs x 9
155lbs x 8
11pm
Standing reverse cable flies
20lbs x 20
40lbs x 14
40lbs x 13
50lbs x 12
50lbs x 12
50lbs x 10
50lbs x 8
Forearm curls
20lbs x 20
35lbs x 18
35lbs x 16
35lbs x 16
35lbs x 15
35lbs x 14
35lbs x 12
Invert forearm curls
10lbs x 21
10lbs x 20
10lbs x 16
10lbs x 15
10lbs x 12
Tired one boys
11am
Flat bench press superset with bent over flies
205lbs x 12
10lbs x 18
225lbs x 8
15lbs x 16
225lbs x 6
15lbs x 16
205lbs 9
15lbs x 15
205lbs x 6
Seated military press supered bent over flies
85lbs x 16
10lbs x 14
85lbs x 15
10lbs x 14
85lbs x 14
10lbs x 12
85lbs x 10
Squats
155lbs x 11
155lbs x 9
155lbs x 8
11pm
Standing reverse cable flies
20lbs x 20
40lbs x 14
40lbs x 13
50lbs x 12
50lbs x 12
50lbs x 10
50lbs x 8
Forearm curls
20lbs x 20
35lbs x 18
35lbs x 16
35lbs x 16
35lbs x 15
35lbs x 14
35lbs x 12
Invert forearm curls
10lbs x 21
10lbs x 20
10lbs x 16
10lbs x 15
10lbs x 12
Tired one boys
Nice job BruTwo pics of today’s cooking so far. The egg pepper omelette was this mornings brekkie as the missus was home and I wanted to make something nice for her. 10 eggs, she gets 1.5 haha
The second is the in progress of my lentil prep. Easy, cheap and solid macros. If you get passed the murder gas, they’re awesome
