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LevButlerov
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Flat bench is really good today
@Farmboy great job on this one! the standing reverse cable flies and the forearm curls look perfect. keep it up !
@Farmboy bro forearm curls sound good. you like this type of training or what? it pushing nicely
Love it, volume and free weights for my iso stuff. Easy to modify form based on the where the burn is
Second nightshift. Busy enough day but I got a reasonable 7 hours rest with only a few interruptions. Put a knee brace on my right arm which held it steady and helped that PITA tendon to somewhat recover
Dips, +20lbs
12,10,10,9,8
Tricep pushdowns superset with standing overhead extensions
110lbs x 16 pd
110lbs x 10 oh
110lbs x 15pd
110lbs x 10oh
120lbs x 10 pd
120lbs x 8 oh 3 myo partials
120lbs x 10 pd
120lbs x 8 oh 2 myo partials
Water
130lbs x 9, 2 myo partials pd
130lbs x 8, 3 rough myo partials
130lbs x 8, 3 poor quality shallow myo partials pd
130lbs x 7, 3ish myo partials
110lbs x 10 slow negative, finisher burn
110lbs x 10 oh
110lbs x 10 oh
Got in some proper work on my forearms while acknowledging I’m falling behind on recovery with my levels of volume on these night shifts. Gonna go ram down some clean calories and enjoy the rest of the night
I forgot to mention yesterday, I weighed in at 229lbs dry in the morning. Moving in the right direction
Dips, +20lbs
12,10,10,9,8
Tricep pushdowns superset with standing overhead extensions
110lbs x 16 pd
110lbs x 10 oh
110lbs x 15pd
110lbs x 10oh
120lbs x 10 pd
120lbs x 8 oh 3 myo partials
120lbs x 10 pd
120lbs x 8 oh 2 myo partials
Water
130lbs x 9, 2 myo partials pd
130lbs x 8, 3 rough myo partials
130lbs x 8, 3 poor quality shallow myo partials pd
130lbs x 7, 3ish myo partials
110lbs x 10 slow negative, finisher burn
110lbs x 10 oh
110lbs x 10 oh
Got in some proper work on my forearms while acknowledging I’m falling behind on recovery with my levels of volume on these night shifts. Gonna go ram down some clean calories and enjoy the rest of the night
I forgot to mention yesterday, I weighed in at 229lbs dry in the morning. Moving in the right direction
Tired but got it done
@Farmboy forearm curls volume are on point. squats are also solid. you will get a great workout just from the squats
bro hardcore yes
@Farmboy bros looking good on this one. the standing reverse cable flies are crazy volume. that is solid and 50lbs is perfect
He can't argue with this type of training. You hit some major amount of sets and Reps. Keep up the good work your doing great. @Farmboy
@Farmboy This one is looking really solid. You're putting together some strong iron training. The volume is outstanding.
@Farmboy still a solid sesh bro!
@Farmboy great job on the press bg movements. Pushing some good weight
After an active rest/changeover day, back at it with a at home back/forearm workout. I continue to rehab my right bicep tendon
Barbell bent over rows(wide/high)
85lbs x 16
105lbs x 12
105lbs x 11
105lbs x 10
135lbs x 10
Barbell bent over rows (narrow/hip height)
135lbs x 10 held
135lbs x 10
135lbs x 10
185lbs x 9
185lbs x 7
Inverted forearm curls
15lbs x 20
15lbs x 18
15lbs x 16
15lbs x 13
15lbs x 12
One approx 400lb deadlift while assisting the neighbour lift a portion of his deck which was pounded into the ground at each corner approximately 8ft across. Just one lift haha
Gonna bbq tonight, beef burgers all the way
Barbell bent over rows(wide/high)
85lbs x 16
105lbs x 12
105lbs x 11
105lbs x 10
135lbs x 10
Barbell bent over rows (narrow/hip height)
135lbs x 10 held
135lbs x 10
135lbs x 10
185lbs x 9
185lbs x 7
Inverted forearm curls
15lbs x 20
15lbs x 18
15lbs x 16
15lbs x 13
15lbs x 12
One approx 400lb deadlift while assisting the neighbour lift a portion of his deck which was pounded into the ground at each corner approximately 8ft across. Just one lift haha
Gonna bbq tonight, beef burgers all the way
good training after active rest, 400lbs on deadlifts aint no joke
bros haah true
Woo press day.
Seated military press superset with bent over flies
85lbs x 16
10lbs x 16
85lbs x 15
10lbs x 16
85lbs x 14
10lbs x 15 had the missus stand behind me with a finger on each rear delt head, working on building that mind muscle connection
85lbs x 12
10lbs x 10
85lbs x 10
10lbs x 10
Flat bench superset with standing lat raises
185lbs x 14
10lbs x 18
185lbs x 12
15lbs x 10
255lbs x 4
15lbs x 9
185lbs x 10
15lbs x 10
Water
185lbs x 14
15lbs x 12
Ez curl bar skull crushers (brand new bar woooo) superset with resistance band pushdowns
75lbs x 16 sc
120lbs x 12 pd
75lbs x 15
120lbs x 13
75lbs x 14
120lbs x 12
Feeling good, the addition of the ez curl bar in the home gym is fantastic and will add a lot to my various arm workouts
Seated military press superset with bent over flies
85lbs x 16
10lbs x 16
85lbs x 15
10lbs x 16
85lbs x 14
10lbs x 15 had the missus stand behind me with a finger on each rear delt head, working on building that mind muscle connection
85lbs x 12
10lbs x 10
85lbs x 10
10lbs x 10
Flat bench superset with standing lat raises
185lbs x 14
10lbs x 18
185lbs x 12
15lbs x 10
255lbs x 4
15lbs x 9
185lbs x 10
15lbs x 10
Water
185lbs x 14
15lbs x 12
Ez curl bar skull crushers (brand new bar woooo) superset with resistance band pushdowns
75lbs x 16 sc
120lbs x 12 pd
75lbs x 15
120lbs x 13
75lbs x 14
120lbs x 12
Feeling good, the addition of the ez curl bar in the home gym is fantastic and will add a lot to my various arm workouts
This is pretty much what I started this week. Doing 300/mg week of Cyp (mon/wed/friday). Plan to do 12 weeks with the last 6 weeks on Anavar 40mg ED. Never done Anavar before. your post is like 21 pages long at time of writing this so didn't really have time to read all that. How are you liking it?
@[email protected] welcome back brother
you haven't posted in a long time!you doing a cycle now right? 300mgs test and want to move from sports TRT+ to bodybuilding TRT?
Welcome to evo brother, the experienced guys on here will suggest you start a log for your run. I’d recommend it heavily, their input and advice has turned me into a better lifter and contributed heavily to my success
It’s been a good learning run in a lot of ways. I found out var makes me grumpy haha
Weeks 1-6 saw slow, steady increases in strength output and size gain at approximately.08lbs per week gained
Weeks 7-10 progress slowed, I had to travel for work and wasn’t getting enough calories in to maximize recovery and growth.
Weeks 11 to now have been very solid with a higher caloric intake and heavier macros, I’m pushing up 1lb a week and seeing both growth and performance improvements. The var for me was an ok hardener but the gains came from honest test at 350mg a week and a clean but HEAVY diet. Lotta oats and lentils with plenty of meat. I’m a believer in running low dose, longer duration so long as your health markers are in check.
I’d consider bumping the test up to 350mg depending on what your baseline bloodwork states with something on hand for estrogen control. If your purpose is to bulk, var imo isn’t the best, especially after eating in a surplus and bulking up. You may not notice the hardening effect as much. I’ve always loved Dianabol for bulking but she can be killer on your estrogen depending on how you handle your test.
Either way, welcome brother, eat a lot, train heavy and post often
Ah this is a definite trap I fall into. I’m addicted to gross volume, heavy pumps and ugly failure. If I can’t tell the sweat from the tears, I’m satisfied haha@Farmboy big volume today brother
What volume would you recommend ?
i love volume we all do brother but overheads like on shoulders always keep to 2-3 sets you dont want to injure shoulders @Farmboy
I understand, is that a general rule even with light weight? I didn’t push up to the 105 or 135, instead just leaving it light at 85. Does that impact it at all or am I grasping for excuses?
for shoulder work yea you have to go slow steady high reps lolI understand, is that a general rule even with light weight? I didn’t push up to the 105 or 135, instead just leaving it light at 85. Does that impact it at all or am I grasping for excuses?
i hate it too but get a shoulder injury and you in pain for 2 years
Fair fair, I will walk it back. I’m already nursing my right bicep tendon, I don’t want to add to that listfor shoulder work yea you have to go slow steady high reps lol
i hate it too but get a shoulder injury and you in pain for 2 years
yea i hate shoulder injuries so always talking about themFair fair, I will walk it back. I’m already nursing my right bicep tendon, I don’t want to add to that list
Last day off, put some time into listening to a rehab guy for my right bicep tendon. Did some hold reps, slow reps and modified wrist positions with a 20lb bar. Felt stupid weak so went on to shrugs and calve raises to help my ego haha
Ez curl bar - hold reps (10sec 3/4 up under tension)
10,10,10
Ez curl bar - hold reps inverted grip
10,10,10
Calve raises
225lbs x 20
225lbs x 19
225lbs x 19
225lbs x 18
225lbs x 16
Barbell shrugs
225lbs x 16
225lbs x 16
225lbs x 15
225lbs x 14
225lbs x 12
Back to the ez bar for a alternating mix of regular grip/inverted grip curls
12,12,12,12
It felt very good to put load back on my biceps and I only noted minor discomfort during the initial few reps. The other exercises went well enough and no troubles were found
Made another omelet this morning and had some French toast from yesterday with it.
Ez curl bar - hold reps (10sec 3/4 up under tension)
10,10,10
Ez curl bar - hold reps inverted grip
10,10,10
Calve raises
225lbs x 20
225lbs x 19
225lbs x 19
225lbs x 18
225lbs x 16
Barbell shrugs
225lbs x 16
225lbs x 16
225lbs x 15
225lbs x 14
225lbs x 12
Back to the ez bar for a alternating mix of regular grip/inverted grip curls
12,12,12,12
It felt very good to put load back on my biceps and I only noted minor discomfort during the initial few reps. The other exercises went well enough and no troubles were found
Made another omelet this morning and had some French toast from yesterday with it.
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LevButlerov
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@Farmboy you went slow and steady right?
I hope so its the smart way here. Meal is high protein but toast is burned lol 
Hey man, that’s Cutler style. Didn’t he burn his egg whites?@Farmboy you went slow and steady right?
Day shift day one. Back and forearms with a little more bicep “rehab”
Seated cable rows (flat grip)
200lbs x 13
200lbs x 12 myo 3
200lbs x 12 myo 2
Seated cable rows ( neutral grip)
160lbs x 14 myo 4
160lbs x 13 myo 3 plus squeeze on positive
160lbs x 12 myo 3 plus squeeze on positive
160lbs x 11, myo 4
Cable pull downs
160lbs x 12
200lbs x 12, slow squeeze, targeted burn
200lbs x 11, myo 2, slow squeeze
200lbs x 10, myo 2, squeeze and suffer
200lbs x 10, myo 1(some partials for pain)
Inverted forearm curls
10lbs x 25
10lbs x 22
10lbs x 20
10lbs x 18
10lbs x 16
10lbs x 15
Rehab curls, held up at 3/4 positive, 10-15 seconds each rep
10,8,6
Felt alright, moved some blood around the tendon.
All and all a good back day for day one. I was up at 0230 today to do a favor for my cross shift so it’ll be a long day for sure. I’ve lowered my back volume per exercise somewhat based on feedback here and am aiming to do higher quality reps with a lot of positive squeeze and muscle targeting.
Seated cable rows (flat grip)
200lbs x 13
200lbs x 12 myo 3
200lbs x 12 myo 2
Seated cable rows ( neutral grip)
160lbs x 14 myo 4
160lbs x 13 myo 3 plus squeeze on positive
160lbs x 12 myo 3 plus squeeze on positive
160lbs x 11, myo 4
Cable pull downs
160lbs x 12
200lbs x 12, slow squeeze, targeted burn
200lbs x 11, myo 2, slow squeeze
200lbs x 10, myo 2, squeeze and suffer
200lbs x 10, myo 1(some partials for pain)
Inverted forearm curls
10lbs x 25
10lbs x 22
10lbs x 20
10lbs x 18
10lbs x 16
10lbs x 15
Rehab curls, held up at 3/4 positive, 10-15 seconds each rep
10,8,6
Felt alright, moved some blood around the tendon.
All and all a good back day for day one. I was up at 0230 today to do a favor for my cross shift so it’ll be a long day for sure. I’ve lowered my back volume per exercise somewhat based on feedback here and am aiming to do higher quality reps with a lot of positive squeeze and muscle targeting.
LevButlerov
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Burn his egg whites yes but not the toast lolHey man, that’s Cutler style. Didn’t he burn his egg whites?
LevButlerov
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@Farmboy you are looking great on this training! its very tough and very challenging. i give you a lot of credit
bro you showing how its done @Farmboy should change your name to ranch boy next. you pushing it like i am on ranch
Somewhat less tenderness. Lotta reps with holds but such low weight is a strange training experience@Farmboy bicep rehab, hows your arm feeling? you did a lot of volume.
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It will pass, try to get BPC into shoulder close to site.
Flexor or extensor work?
@Farmboy that is a great workout routine man. the seated cable rows and cable pulldowns look outstanding. this is the best
seated cable rows and cable pull downs are amazing. inverted forearm curls are also amazing. seated cable rows A+ @Farmboy
@Farmboy cable pull downs are a fun exercise. you have some crazy strong volume on this one. i'm glad you are having a good workout
@Farmboy bros cable pull downs all look good! 200 pounds is a solid workout. you doing some strong weights you a beast
Chest and tris today
Bodyweight dips +20lbs
15, 12, 10, 8
Seated cable flies
200lbs x 16
200lbs x 14 myo 1
200lbs x 11 myo 2
200lbs x 10
200lbs x 7
Overhead tricep extensions superset with pushdowns
100lbs x 14 oh
100lbs x 12 pd
120lbs x 12 oh
120lbs x 10 pd myo 2
120lbs x 11 myo 1
120lbs x 10 myo 1
120lbs x 10 myo 2ish
120lbs x 10 myo 1 and a bit
120lbs x 8
120lbs x 7
The supersetting really helps the intensity on my tricep workouts and follows the dips really well. The bowflex continues to serve well but the resistance sticks have definitely lost some of their oomf. That said, it’s free at work so beggars cannot be choosers haha
Bodyweight dips +20lbs
15, 12, 10, 8
Seated cable flies
200lbs x 16
200lbs x 14 myo 1
200lbs x 11 myo 2
200lbs x 10
200lbs x 7
Overhead tricep extensions superset with pushdowns
100lbs x 14 oh
100lbs x 12 pd
120lbs x 12 oh
120lbs x 10 pd myo 2
120lbs x 11 myo 1
120lbs x 10 myo 1
120lbs x 10 myo 2ish
120lbs x 10 myo 1 and a bit
120lbs x 8
120lbs x 7
The supersetting really helps the intensity on my tricep workouts and follows the dips really well. The bowflex continues to serve well but the resistance sticks have definitely lost some of their oomf. That said, it’s free at work so beggars cannot be choosers haha
Sounds like a good back and bi session brother. Forearm curls give some kind of burn!
LevButlerov
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@Farmboy supersets are a must if you want to really grow, you just need to watch the elbows.
@Farmboy you never answer other guys in the thread, why?
https://www.evolutionary.org/forums...anavar-low-dose-cycle-log.104998/post-1802298
Fair catch, I’ve never been a social media guy so the etiquette is brutally lost on me. I would answer veeery occasionally but definitely less than I should. I’ll work on bumping it up@Farmboy supersets are a must if you want to really grow, you just need to watch the elbows.
@Farmboy you never answer other guys in the thread, why?
https://www.evolutionary.org/forums...anavar-low-dose-cycle-log.104998/post-1802298
The missus likes forearms so it’s always been a targeted group for me
The rows are a relatively newish addition in rotating in to the program to hit the back from different angles and I’ve been loving them. The cable machine at work is solid but barbell rows stole my heart haha
I’m a volume guy for sure but overdoing it has been brought up here a few times. Finding a balance is a challenge especially considering the relatively low dose of AAS support at 350mg weekly.
The gains do be going though and I’m up 13lbs from the start of the run. Up two shirt sizes at work haha
bros i'm glad you enjoy training. make you feel great
@Farmboy awesome workout right here!
yeah back is crucial
yeah balance is important
Hopefully the tendon feels better and the rehab is going well.
It’s a funny one for sure. I hurt it a month ago with strict barbell curls. My mistake was not letting it completely recover so it became somewhat worse
Featherweight reps with holds is for sure helping so we’re moving in the right direction
LevButlerov
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Guys helping and supporting you so would be nice to get back to themFair catch, I’ve never been a social media guy so the etiquette is brutally lost on me. I would answer veeery occasionally but definitely less than I should. I’ll work on bumping it up
@Farmboy
Alrighty, short change double day
10am
Squatting
205lbs x 5
205lbs x 6
205lbs x 6
205lbs x 6
205lbs x 4
Partial deadlifts
105lbs x 14
105lbs x 12
105lbs x 10
Barbell rows
105lbs x 10
105lbs x 10
105lbs x 8 myo 2
105lbs x 8 myo 2
The at home workout turned into a light back day. I had planned on doing shoulders but the squats knocked the hell outa me
1130pm
Superset front raise, side lateral raise
10lbs x 16 held 3 sec up , front
10lbs x 14 held 3 sec up, side
10lbs x 14, front
10lbs x 13 side
10lbs x 13 front, 3 sec hold
10lbs x 10 side, 3 sec hold
10lbs x 12 front, 3 sec hold
10lbs x 10, myo 2, side
Rehab curls, both arms, reps at 20-30% speed with holds at the 3/4 upright position
10,12,14
Inverted forearm curls
10lbs x 25
10lbs x 23
10lbs x 20
10lbs x 16 myo 3
10lbs x 14 myo 3
Mixed up day for sure but ended up getting reps in, worked on the tendon and put up some satisfactory numbers on my squat. Legs be hurting now for me but all and all, got it done
10am
Squatting
205lbs x 5
205lbs x 6
205lbs x 6
205lbs x 6
205lbs x 4
Partial deadlifts
105lbs x 14
105lbs x 12
105lbs x 10
Barbell rows
105lbs x 10
105lbs x 10
105lbs x 8 myo 2
105lbs x 8 myo 2
The at home workout turned into a light back day. I had planned on doing shoulders but the squats knocked the hell outa me
1130pm
Superset front raise, side lateral raise
10lbs x 16 held 3 sec up , front
10lbs x 14 held 3 sec up, side
10lbs x 14, front
10lbs x 13 side
10lbs x 13 front, 3 sec hold
10lbs x 10 side, 3 sec hold
10lbs x 12 front, 3 sec hold
10lbs x 10, myo 2, side
Rehab curls, both arms, reps at 20-30% speed with holds at the 3/4 upright position
10,12,14
Inverted forearm curls
10lbs x 25
10lbs x 23
10lbs x 20
10lbs x 16 myo 3
10lbs x 14 myo 3
Mixed up day for sure but ended up getting reps in, worked on the tendon and put up some satisfactory numbers on my squat. Legs be hurting now for me but all and all, got it done
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@Farmboy awesome work big fella! You’re really doing great.
@Farmboy good job on the supersets. i do them myself all the time. really good volume
Less than bodyweight?
Second nightshift, draggin along
Body weight dips +20lbs
10,10,12,10
Superset tricep overhead extensions and push downs
110lbs x 12 oh
110lbs x 14pd
110lbs x 12 myo 3
110lbs x 12 , myo 2
110lbs x 12 myo 3
110lbs x 12 , myo 2
Water
110lbs x 11 myo 3
110lbs x 10 , myo 2, one halfy
110lbs x 10 myo 2 plus long stretch
110lbs x 10 , myo 2, both halfy
Overhead extensions
110lbs x 12, long stretch, myo partials until ugly failure
110lbs x 11, ugly ugly failure
Push downs
110lbs x 10, 4 partial myos again till nonresponce
110lbs x 8, myo partials until no more movement. Just pain
Rehab reps
16,15,14 x 10lbs 20% speed, held at 3/4 position. Felt good and was a good cooldown
Body weight dips +20lbs
10,10,12,10
Superset tricep overhead extensions and push downs
110lbs x 12 oh
110lbs x 14pd
110lbs x 12 myo 3
110lbs x 12 , myo 2
110lbs x 12 myo 3
110lbs x 12 , myo 2
Water
110lbs x 11 myo 3
110lbs x 10 , myo 2, one halfy
110lbs x 10 myo 2 plus long stretch
110lbs x 10 , myo 2, both halfy
Overhead extensions
110lbs x 12, long stretch, myo partials until ugly failure
110lbs x 11, ugly ugly failure
Push downs
110lbs x 10, 4 partial myos again till nonresponce
110lbs x 8, myo partials until no more movement. Just pain
Rehab reps
16,15,14 x 10lbs 20% speed, held at 3/4 position. Felt good and was a good cooldown
Less indeed. I’ll pop two plates on there on this set of days off for reps
I do myself no favors with the weight gain
I love them for kicking up my intensity and time efficiency. Great burn too
I appreciate it man
The results are coming in well and folks around me are noticing. For a first light run, this has been a lot of fun
Yeah I did them for years
@Farmboy bros this is a solid job. i love the training and the hard work you doing. this is the way its done !
@Farmboy bro squatting, supersets and inverted forearm curls. this one is looking sweet!
Thanks man, the double day is always long but a great time for these workouts. Making the most of a nightshift
bro i train night, day. don't matterThanks man, the double day is always long but a great time for these workouts. Making the most of a nightshift
@Farmboy good job on this one man. the superset front raise and side lateral raise are outstanding. showing how its done!
@Farmboy inverted forearm curls are amazing. this one is looking sweet. i love to see the hard work
@Farmboy this one is solid man. you won't go wrong with this type of training. its also pretty good the way you push things as you go too. 20-30% speed with holds is a good weapon
Gave my presses a rest but still wanted to smash up the delts. Little bit lower of energy exertion as well so less of that shift worker fatigue haha
I appreciate it
The slow curls have definitely started to progress the healing process
Forearms for the missus haha and the inverted curls with light weight don’t seem to impact the right bicep tendon at all
bro hell yeah. i even train naked when wife washing my clothes out back in pond@BodyMonster34 this is the way brother. Make it work
sounds like its workingI appreciate it
The slow curls have definitely started to progress the healing process
bros you pumping the ironIt’s going well for sure, moving up volume and weight. Once the right bicep tendon is sorted, I’ll go back to progressing my curls
I appreciate the support
yeah i hear ya on that !
much respect on thatForearms for the missus haha and the inverted curls with light weight don’t seem to impact the right bicep tendon at all
That’s the only way I get my wife to spot me haha
@Farmboy that’s some good training especially when training at home man. Way to get a good one in.
Either the home gym or the work one. Neither is fully stocked but enough to get the reps in
Pressing day, all rested up sitting on around 10 beautiful hours of sleep.
Flat bench
205lbs x 10
205lbs x 7
205lbs x 6
Water
205lbs x 8
225lbs x 6 hold the negative, 2 sec
225lbs x 5 hold the negative, 2 sec
225lbs x 4 hold the negative, 3 sec, lotta burn
Seated military press
105lbs x 14 ( 6 in front, 8 behind head)
105lbs x 12 (6 and 6)
105lbs x 12 (6 and 6) Myo additional 3 partials behind head
Kept the military pressing set number much lower than typical based off recommendations from the board. Minimize the risk of shoulder injury
Front lat raise superset with side lat raise
15lbs x 12 front
15lbs x 10 side, too much trap engagement
15lbs x 11 front
10lbs x 12, plus 2 partials, side
15lbs x 11 front, grind plus two
10lbs x 10, plus four partial reps to ugly failure
Resistance band tricep push downs superset with ez curl bar laying skullcrushers
120lbs x 15 pd
70lbs x 14 hold last two, two sec
120lbs x 13, two partials
70lbs x 13, one partial
120lbs x 12, held with squeeze last two
70lbs x 12, held last three at 1/4 position max resistance for the stretch and burn.
Banger of a day based on good rest and a solid brekkie. Made up eggs and had some leftover pork skewers and potatoes with it.
I’ve lessened my over the head pushing volume somewhat to minimize the risk of shoulder injury and found the light iso work with the lat raises brought me the burn I wanted.
Flat bench
205lbs x 10
205lbs x 7
205lbs x 6
Water
205lbs x 8
225lbs x 6 hold the negative, 2 sec
225lbs x 5 hold the negative, 2 sec
225lbs x 4 hold the negative, 3 sec, lotta burn
Seated military press
105lbs x 14 ( 6 in front, 8 behind head)
105lbs x 12 (6 and 6)
105lbs x 12 (6 and 6) Myo additional 3 partials behind head
Kept the military pressing set number much lower than typical based off recommendations from the board. Minimize the risk of shoulder injury
Front lat raise superset with side lat raise
15lbs x 12 front
15lbs x 10 side, too much trap engagement
15lbs x 11 front
10lbs x 12, plus 2 partials, side
15lbs x 11 front, grind plus two
10lbs x 10, plus four partial reps to ugly failure
Resistance band tricep push downs superset with ez curl bar laying skullcrushers
120lbs x 15 pd
70lbs x 14 hold last two, two sec
120lbs x 13, two partials
70lbs x 13, one partial
120lbs x 12, held with squeeze last two
70lbs x 12, held last three at 1/4 position max resistance for the stretch and burn.
Banger of a day based on good rest and a solid brekkie. Made up eggs and had some leftover pork skewers and potatoes with it.
I’ve lessened my over the head pushing volume somewhat to minimize the risk of shoulder injury and found the light iso work with the lat raises brought me the burn I wanted.
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They for sure were. They come flat pack from Costco so they’re easy as well
i gotta look those up next time im at costco
bro my wife sits on my face while i doing bench lol
Definitely some nice volume here
This the way
PRs for dayyyyyyys
LevButlerov
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face PRs lolThis the way
Solid back day
Wide grip bent over rows
105lbs x 15
105lbs x 14
135lbs x 10, squeeze on the contraction
Narrow grip bent over rows
135lbs x 12
135lbs x 10 squeeze positive
135lbs x 10 hold positive 2 sec
135lbs x 8, myo 1 hold positive 2 sec
Partial deadlifts
135lbs x 15
205lbs x 10
205lbs x 8
205lbs x 7
Squats
225lbs x 5
135lbs x 10
The lower back pump at this time got so brutal I was laying over my bench haha I wanted another set on squat and then to do forearms but I couldn’t lean forward at all.
Felt good though and the back took a solid beating today
Wide grip bent over rows
105lbs x 15
105lbs x 14
135lbs x 10, squeeze on the contraction
Narrow grip bent over rows
135lbs x 12
135lbs x 10 squeeze positive
135lbs x 10 hold positive 2 sec
135lbs x 8, myo 1 hold positive 2 sec
Partial deadlifts
135lbs x 15
205lbs x 10
205lbs x 8
205lbs x 7
Squats
225lbs x 5
135lbs x 10
The lower back pump at this time got so brutal I was laying over my bench haha I wanted another set on squat and then to do forearms but I couldn’t lean forward at all.
Felt good though and the back took a solid beating today
LevButlerov
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big and solid back day
how much did you eat during this day? @Farmboy did you do taurine before with electrolytes?
3600cal clean with a lot of oats, yogurt and shakes to get the protein count high enough. Just polishing off my yogurt as we speak for a before bed snackbig and solid back day
did you do taurine before with electrolytes?
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LevButlerov
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More interested in macros but this is good too
I like the yogurt you eating it plain! like a real lifter. @Farmboy
