Approved Log Testosterone Anavar Low dose cycle log

[2Thick]

Day two, wild busy days at work

Right arm only cable pushdowns
50lbs x 16
60lbs x 14
70lbs x 12

Overhead cable extensions superset with tricep push downs
130lbs x 12 oh
130lbs x 10 pd

130lbs x 12
130lbs x 10, one partials

130lbs x 11, one partial
130lbs x 9, three partials

130lbs x 10, two partials
130lbs x 10

130lbs x 10, one partial
130lbs x 8, two partials

100lbs x 16 failure
100lbs x 15 failure

Seated inverted forearm curls
10lbs x 24
10lbs x 22
10lbs x 19, three partials
10lbs x 18, three partials
10lbs x 15, two partials
10lbs x 14 partials till ugly failure

busy at work @Farmboy and busy at the gym that is what we love to see!

 

[Farmboy]

busy at work @Farmboy and busy at the gym that is what we love to see!

Busy all around brother

 

[2Thick]

Busy all around brother

thus is life!

 

[Ulter]

Day two, wild busy days at work

Right arm only cable pushdowns
50lbs x 16
60lbs x 14
70lbs x 12

Overhead cable extensions superset with tricep push downs
130lbs x 12 oh
130lbs x 10 pd

130lbs x 12
130lbs x 10, one partials

130lbs x 11, one partial
130lbs x 9, three partials

130lbs x 10, two partials
130lbs x 10

130lbs x 10, one partial
130lbs x 8, two partials

100lbs x 16 failure
100lbs x 15 failure

Seated inverted forearm curls
10lbs x 24
10lbs x 22
10lbs x 19, three partials
10lbs x 18, three partials
10lbs x 15, two partials
10lbs x 14 partials till ugly failure

@Farmboy you are the man! going to failure and doing partials. Great way to turn up the volume and stretch the body.

 

[BodyMonster34]

My first barbell was a mop with sand filled milk jugs. Gotta make it work

bro taht real man prison training

 

[ceo]

In some limited cases but often times I’m shifting the weight up or down only once and lowering the number of reps completed until failure(form failure)

I love journaling on the forum instead of just a loose leaf binder

bros everyone got they own strategy much respect

 

[stevesmi]

I’ve really been enjoying partials as a way of creating more burn and activation. Adds a little by way of intensity as well

I do them a lot too

 

[RoySimpson]

Day two, wild busy days at work

Right arm only cable pushdowns
50lbs x 16
60lbs x 14
70lbs x 12

Overhead cable extensions superset with tricep push downs
130lbs x 12 oh
130lbs x 10 pd

130lbs x 12
130lbs x 10, one partials

130lbs x 11, one partial
130lbs x 9, three partials

130lbs x 10, two partials
130lbs x 10

130lbs x 10, one partial
130lbs x 8, two partials

100lbs x 16 failure
100lbs x 15 failure

Seated inverted forearm curls
10lbs x 24
10lbs x 22
10lbs x 19, three partials
10lbs x 18, three partials
10lbs x 15, two partials
10lbs x 14 partials till ugly failure

@Farmboy awesome work right here!

 

[Farmboy]

Double workout shortchange day

1030am

Bent over barbell rows
135lbs x 14
135lbs x 12
135lbs x 12
135lbs x 10 three partials
205lbs x 8, two partials
205lbs x 7, two partials with squeeze
135lbs x 10

Ez curl bar curls superset inverted rehab curls
70lbs x 14
10lbs x 16
70lbs x 12
10lbs x 14
75lbs x 11, two partials
10lbs x 14
75lbs x 10, two partials
10lbs x 12
75lbs x 10, one partial
10lbs x 12, partials till failure

Light squats (I was planning on carrying a dresser down some apartment stairs)
135lbs x 12
135lbs x 10
135lbs x 10

11pm workout

Wide grip pulldowns
200lbs x 16
200lbs x 14, squeeze at the bottom
220lbs x 12, two partials with squeeze
220lbs x 11, two partials
220lbs x 11, one partial
220lbs x 10

Seated cable rows
220lbs x 12
220lbs x 11, one partial with squeeze
220lbs x 10, two partials
200lbs x 12, three partials
200lbs x 11, two partials
160lbs x 14 cool down

Forearm curls
35lbs x 10
35lbs x 20
35lbs x 18
35lbs x 18
35lbs x 17
35lbs x 15
35lbs x 12

I really enjoyed last weeks double back day for the lasting burn and all-around activation so I replicated it today. Good times friends

 

[Npcclassicphysique champ]

Double workout shortchange day

1030am

Bent over barbell rows
135lbs x 14
135lbs x 12
135lbs x 12
135lbs x 10 three partials
205lbs x 8, two partials
205lbs x 7, two partials with squeeze
135lbs x 10

Ez curl bar curls superset inverted rehab curls
70lbs x 14
10lbs x 16
70lbs x 12
10lbs x 14
75lbs x 11, two partials
10lbs x 14
75lbs x 10, two partials
10lbs x 12
75lbs x 10, one partial
10lbs x 12, partials till failure

Light squats (I was planning on carrying a dresser down some apartment stairs)
135lbs x 12
135lbs x 10
135lbs x 10

11pm workout

Wide grip pulldowns
200lbs x 16
200lbs x 14, squeeze at the bottom
220lbs x 12, two partials with squeeze
220lbs x 11, two partials
220lbs x 11, one partial
220lbs x 10

Seated cable rows
220lbs x 12
220lbs x 11, one partial with squeeze
220lbs x 10, two partials
200lbs x 12, three partials
200lbs x 11, two partials
160lbs x 14 cool down

Forearm curls
35lbs x 10
35lbs x 20
35lbs x 18
35lbs x 18
35lbs x 17
35lbs x 15
35lbs x 12

I really enjoyed last weeks double back day for the lasting burn and all-around activation so I replicated it today. Good times friends

double training did you do double protein

 

[ballin2504]

Day two, wild busy days at work

Right arm only cable pushdowns
50lbs x 16
60lbs x 14
70lbs x 12

Overhead cable extensions superset with tricep push downs
130lbs x 12 oh
130lbs x 10 pd

130lbs x 12
130lbs x 10, one partials

130lbs x 11, one partial
130lbs x 9, three partials

130lbs x 10, two partials
130lbs x 10

130lbs x 10, one partial
130lbs x 8, two partials

100lbs x 16 failure
100lbs x 15 failure

Seated inverted forearm curls
10lbs x 24
10lbs x 22
10lbs x 19, three partials
10lbs x 18, three partials
10lbs x 15, two partials
10lbs x 14 partials till ugly failure

@Farmboy damn man pushing some serious numbers here. You’re really strong. Love to see it eit

 

[Farmboy]

double training did you do double protein

Double day means double everything. I go to out eat a bad rest haha

 

[Farmboy]

Got in there for the second nightshift

Weighted dips, bw+20lbs
15,12,12,11,6

Seated cable flies
160lbs x 12
200lbs x 12
200lbs x 10
Water
200lbs x 12
200lbs x 11
200lbs 11

Front lat raises superset with side lat raises
10lbs x 16 fr
10lbs x 15 s
10lbs x 14, hold up two sec
10lbs x 12, hold up one sec
10lbs x 12, hold up one sec
10lbs x 11, hold one sec
10lbs x 10, hold up last three, three sec
10lbs x 10, hold up last four two sec
10lbs x 10, hold up one sec
10lbs x 9, hold up one sec

Standing inverted cable fly (10-15 sec rest)
60lbs x 16
60lbs x 14
60lbs x 13
Water
100lbs x 8
100lbs x 8
100lbs x 7
Water
100lbs x 9
100lbs x 7
100lbs x 7

Right arm tricep push downs (bringing up that lagging arm) sub 20 sec rest
50lbs x 16
50lbs x 13 max squeeze
50lbs x 12 max squeeze
50lbs x 10 burnin squeeze
50lbs x 7 aaaaaaaah
50lbs x 4

Burnt that right arm to the ground, minimal rest, heavy squeeze and burn. Great stuff today. Gonna go eat 4 hamburger patties haha

 

[Tiger Salman Khan]

Day two, wild busy days at work

Right arm only cable pushdowns
50lbs x 16
60lbs x 14
70lbs x 12

Overhead cable extensions superset with tricep push downs
130lbs x 12 oh
130lbs x 10 pd

130lbs x 12
130lbs x 10, one partials

130lbs x 11, one partial
130lbs x 9, three partials

130lbs x 10, two partials
130lbs x 10

130lbs x 10, one partial
130lbs x 8, two partials

100lbs x 16 failure
100lbs x 15 failure

Seated inverted forearm curls
10lbs x 24
10lbs x 22
10lbs x 19, three partials
10lbs x 18, three partials
10lbs x 15, two partials
10lbs x 14 partials till ugly failure

@Farmboy training updates are legit........

 

[LevButlerov]

Got in there for the second nightshift

Weighted dips, bw+20lbs
15,12,12,11,6

Seated cable flies
160lbs x 12
200lbs x 12
200lbs x 10
Water
200lbs x 12
200lbs x 11
200lbs 11

Front lat raises superset with side lat raises
10lbs x 16 fr
10lbs x 15 s
10lbs x 14, hold up two sec
10lbs x 12, hold up one sec
10lbs x 12, hold up one sec
10lbs x 11, hold one sec
10lbs x 10, hold up last three, three sec
10lbs x 10, hold up last four two sec
10lbs x 10, hold up one sec
10lbs x 9, hold up one sec

Standing inverted cable fly (10-15 sec rest)
60lbs x 16
60lbs x 14
60lbs x 13
Water
100lbs x 8
100lbs x 8
100lbs x 7
Water
100lbs x 9
100lbs x 7
100lbs x 7

Right arm tricep push downs (bringing up that lagging arm) sub 20 sec rest
50lbs x 16
50lbs x 13 max squeeze
50lbs x 12 max squeeze
50lbs x 10 burnin squeeze
50lbs x 7 aaaaaaaah
50lbs x 4

Burnt that right arm to the ground, minimal rest, heavy squeeze and burn. Great stuff today. Gonna go eat 4 hamburger patties haha

Big nightshift there and tricep push I can feel the pain set 5 there
how was the food? pics of the burger?

 

[Farmboy]

Big nightshift there and tricep push I can feel the pain set 5 there
how was the food? pics of the burger?

Ah next time for the pics. I’m very boring with repetition so once you’ve seen one pic, you’ve seen them all haha

Wild good burn and bringing up that lagging group

 

[Farmboy]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

 

[LevButlerov]

Ah next time for the pics. I’m very boring with repetition so once you’ve seen one pic, you’ve seen them all haha

Wild good burn and bringing up that lagging group

Not boring to us, really next level info

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

Very big volume!
and what size cabinet?

 

[Farmboy]

Not boring to us, really next level info

Very big volume!
and what size cabinet?

Ah a armoire style, 48” x 68 x 24 ish

 

[LevButlerov]

Ah a armoire style, 48” x 68 x 24 ish

HUGE!

 

[Mobster]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

Big fire here kept a few up

 

[stevesmi]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

@Farmboy this one is good! the difference exercises are on point. i love the resistance band pushdowns

 

[BodyMonster34]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

@Farmboy bro you looking good! the weight training on point. pushing some good weights and loving it!

 

[ceo]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

@Farmboy bros this a solid workout. i got mad respect for it. pushing some good exercises and making it look easy!

 

[2Thick]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

@Farmboy looking good my man. the resistance band training is really good stuff. it gets you on both ends

 

[ROIDDERS]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

@Farmboy gotta love some laying ez bar skullcrushers. that is what we love to do! very good 70lbs

 

[Ulter]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

side lat raises and right arm resistance band pushdowns is incredible @Farmboy we want to see more out of this!

 

[Farmboy]

@Farmboy this one is good! the difference exercises are on point. i love the resistance band pushdowns

Versatile for the home gym, works pretty well

 

[Farmboy]

@Farmboy gotta love some laying ez bar skullcrushers. that is what we love to do! very good 70lbs

Bangin stretch and burn finishing with partials

 

[RoySimpson]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

@Farmboy awesome work right here!

 

[Farmboy]

At home back day

Easy chin-ups
10, 8, 6, holding halfway up, good lat activation

Bent over Barbell rows
105lbs x 14
105lbs x 12
105lbs x 11
Water
135lbs x 12
135lbs x 11, one partial
135lbs x 10, one lengthened partial
Water
205lbs x 8
205lbs x 7
205lbs x 7ish, getting rough

Land mine rows
80lbs x 12
80lbs x 10

Ez curl bar
70lbs x 14
70lbs x 12
70lbs x 10
Water
75lbs x 12
75lbs x 10
75lbs x 9

Rehab inverted curls
20lbs x 10 half speed
20lbs x 10 half speed
20lbs x 10 half speed

Great back day for at home, I’m excited to reintegrate pull-ups into my regime after the tendon issue which appears to be progressing well

Barbell rows are a favourite of mine and really help me with that practical back strength going well friends

 

[LevButlerov]

At home back day

Easy chin-ups
10, 8, 6, holding halfway up, good lat activation

Bent over Barbell rows
105lbs x 14
105lbs x 12
105lbs x 11
Water
135lbs x 12
135lbs x 11, one partial
135lbs x 10, one lengthened partial
Water
205lbs x 8
205lbs x 7
205lbs x 7ish, getting rough

Land mine rows
80lbs x 12
80lbs x 10

Ez curl bar
70lbs x 14
70lbs x 12
70lbs x 10
Water
75lbs x 12
75lbs x 10
75lbs x 9

Rehab inverted curls
20lbs x 10 half speed
20lbs x 10 half speed
20lbs x 10 half speed

Great back day for at home, I’m excited to reintegrate pull-ups into my regime after the tendon issue which appears to be progressing well

Barbell rows are a favourite of mine and really help me with that practical back strength going well friends

Barbell rows are awesome good thick back after, but your chin ups add some wide grip pull ups as well

 

[Farmboy]

Barbell rows are awesome good thick back after, but your chin ups add some wide grip pull ups as well

Will do, the better the tendon feels, the more creative I can get again

 

[stevesmi]

Versatile for the home gym, works pretty well

nothing better

 

[LevButlerov]

Will do, the better the tendon feels, the more creative I can get again

Smooth it in there

 

[Noah Wixx]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

Thats a heck of a workout

 

[ROIDDERS]

Bangin stretch and burn finishing with partials

nice one man!

 

[Tiger Salman Khan]

At home back day

Easy chin-ups
10, 8, 6, holding halfway up, good lat activation

Bent over Barbell rows
105lbs x 14
105lbs x 12
105lbs x 11
Water
135lbs x 12
135lbs x 11, one partial
135lbs x 10, one lengthened partial
Water
205lbs x 8
205lbs x 7
205lbs x 7ish, getting rough

Land mine rows
80lbs x 12
80lbs x 10

Ez curl bar
70lbs x 14
70lbs x 12
70lbs x 10
Water
75lbs x 12
75lbs x 10
75lbs x 9

Rehab inverted curls
20lbs x 10 half speed
20lbs x 10 half speed
20lbs x 10 half speed

Great back day for at home, I’m excited to reintegrate pull-ups into my regime after the tendon issue which appears to be progressing well

Barbell rows are a favourite of mine and really help me with that practical back strength going well friends

@Farmboy Good numbers bro....keep shining.........

 

[Farmboy]

Catch up day, had to run out to the field for a repair so not as long with the weights as normal

Calve raises
225lbs x 20
225lbs x 20
225lbs x 19, multiple partials till failure
225lbs x 18, partials till failure
225lbs x 16, partials till failure

Right arm only pushdowns
60lbs x 16
60lbs x 16
60lbs x 16

Front lat raises superset with side lat raises
15lbs x 14 front
15lbs x 12 side
15lbs x 13
15lbs x 12, side
15lbs x 12 front, hold up one sec
15lbs x 10 side
Water
15lbs x 12 front, holds
10lbs x 12 side, holds two sec
15lbs x 11 front, holds
10lbs x 11 side, holds

Side lat raises
10lbs x 12, hold two sec
10lbs x 12, three partials, hold one sec
10lbs x 11, partials till failure

Inverted forearm curls
15lbs x 21
15lbs x 20
15lbs x 20, partials till failure
15lbs x 18, partials till failure

Tomorrow will be chest and tri on the cable machine at work. I’ll have a trainee with me so that’ll be inconvenient

 

[Farmboy]

A few cups of lentils a day makes for a great booster to the diet

 

[Farmboy]

Ah the outcome of my labor haha

 

[LevButlerov]

Ah the outcome of my labor haha

A thing of beauty

 

[ballin2504]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

@farmboyman you’re really storm. Looks like the weights are moving nicely also

 

[Farmboy]

Day one with a trainee running about my feet

Cable flies
200lbs x 12
200lbs x 13
200lbs x 11
200lbs x 11 partials till failure
200lbs x 9 partials till failure
200lbs x 9partials till a wreck

Reverse cable flies
50lbs each x 14
50lbs x 14
50lbs x 14
50lbs x 12
50lbs x 10

Forearm curls
35lbs x 14
35lbs x 14 partials till failure (ptf)
35lbs x 13 ptf
35lbs 12 ptf
35lbs 10 ptf

Got it done in a mad rush today, new guys are always bad luck haha

 

[25homes]

Day one off, interrupted rest but still around 9hrs total

Flat bench
135lbs x 12 warmup
305lbs x 1 failed
305lbs x 1 failed
Flat bench superset standing side lat raises
225lbs x 10
10lbs x 14, pause one sec
225lbs x 8
10lbs x 13, pause one sec
225lbs x 8
10lbs x 12, pause one sec up
225lbs x 7
10lbs x 10

Side lat raises, sub 15sec rest
10lbs x 14, hold up one sec
10lbs x 11, hold up lat six, one sec
10lbs x 10, hold up last three, one sec
10lbs x 10, hold last three till ugly failure

Right arm resistance band pushdowns
60lbs x 15 squeeze
50lbs x 14
50lbs x 12

Resistance band push downs
120lbs x 12
120lbs x 11, one partial
120lbs x 10, two partials
120lbs x 9, two partials

Laying ez bar skullcrushers
70lbs x 14
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 7
70lbs x 5, just pushing till complete failure.

Good reps in, moving a cabinet later today so that’ll be fun.

This is a great workout my friend

 

[Farmboy]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

 

[Nunya]

Do you have a set workout routine @Farmboy eg. push/pull?

 

[Farmboy]

Do you have a set workout routine @Farmboy eg. push/pull?

Ya man, modified push pull iso split with support days based around a 8 day rotation. I do eights because of my shift work schedule (2/2) so every major group gets hit twice a week and minor groups three times a week

I find this works for me with my schedule but it’s definitely less rigid than I think some programs are

 

[Nunya]

so every major group gets hit twice a week and minor groups three times a week

You recover quickly enough? 3 times a week is alot

 

[Farmboy]

For small groups like delts, forearms absolutely. Biceps are hit and miss depending on a tendon injury

Large groups take longer but as a general rule, the eight day rotation and dietary considerations offer a lot for my recovery

 

[LevButlerov]

Day one with a trainee running about my feet

Cable flies
200lbs x 12
200lbs x 13
200lbs x 11
200lbs x 11 partials till failure
200lbs x 9 partials till failure
200lbs x 9partials till a wreck

Reverse cable flies
50lbs each x 14
50lbs x 14
50lbs x 14
50lbs x 12
50lbs x 10

Forearm curls
35lbs x 14
35lbs x 14 partials till failure (ptf)
35lbs x 13 ptf
35lbs 12 ptf
35lbs 10 ptf

Got it done in a mad rush today, new guys are always bad luck haha

Good day but too much on the flies imo.

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

You're doing a bit too much volume on 1 exercise, have you thought about splitting these?

Ya man, modified push pull iso split with support days based around a 8 day rotation. I do eights because of my shift work schedule (2/2) so every major group gets hit twice a week and minor groups three times a week

I find this works for me with my schedule but it’s definitely less rigid than I think some programs are

 

[stevesmi]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

@Farmboy nice one on this! pushing some good weights. i like the side lat raises

 

[BodyMonster34]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

bro @Farmboy that a lot of training dayum. 100 and 110 pounds over and over

 

[Mobster]

Far too man sets overall on ''Overhead extension superset with tricep pushdown''

 

[2Thick]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

@Farmboy good job on this one! the overhead extension superset is on point. nice on the tricep pushdown

 

[Ulter]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

nice jump pumping the iron. not bad at all on the weights. you are pushing things nicely @Farmboy

 

[ceo]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

@Farmboy bros you pumping it like a champion now. i got mad love for this. keep up the good work!

 

[ROIDDERS]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

Keep up the good work on this. I like the overhead extensions. You won't go wrong with the lateral work as well.@Farmboy

 

[Farmboy]

nice jump pumping the iron. not bad at all on the weights. you are pushing things nicely @Farmboy

I appreciate it man, the trainee hampered this week but still got it done

 

[Farmboy]

Good day but too much on the flies imo.

You're doing a bit too much volume on 1 exercise, have you thought about splitting these?

Hmm it definitely may be a lot of volume but I have somewhat limited exercise variations per muscle group so I guess I was countering that lack of versatility with volume on one exercise. Do you think less variety can be somewhat compensated through quality volume?

I really enjoy heavy volume, getting that ugly complete failure point but I for sure am prepared to admit it’s likely suboptimal

 

[Farmboy]

Keep up the good work on this. I like the overhead extensions. You won't go wrong with the lateral work as well.@Farmboy

Great long head activation with is super satisfying on the overheads

 

[LevButlerov]

Hmm it definitely may be a lot of volume but I have somewhat limited exercise variations per muscle group so I guess I was countering that lack of versatility with volume on one exercise. Do you think less variety can be somewhat compensated through quality volume?

I really enjoy heavy volume, getting that ugly complete failure point but I for sure am prepared to admit it’s likely suboptimal

I would stay with the volume but split the exercises so you dont get injured

 

[Farmboy]

I would stay with the volume but split the exercises so you dont get injured

Roger, I’m big on avoiding injuries. They don’t heal so fast

 

[LevButlerov]

Roger, I’m big on avoiding injuries. They don’t heal so fast

Injuries are the worst.

 

[Farmboy]

Double back day on the short change. Broke up the sets somewhat

Bent over barbell rows
75lbs x 16
75lbs x 14
75lbs x 12
Water
105lbs x 14
105lbs x 13
105lbs x 12, three partials
Water
135lbs x 12
135lbs x 10
135lbs x 8, partials till failure

Squatting
135lbs x 16
205lbs x 12
225lbs x 6
Water, belted up
225lbs x 7
135lbs x 10
Crawled up my basement stairs

Nightshift

Seated cable rows
200lbs x 12
220lbs x 10
220lbs x 11
Water
220lbs x 10, shoulder blade heavy squeeze
220lbs x 10
220lbs x 9
220lbs x 9 partials till failure

Cable pulldowns
200lbs x 14
220lbs x 12
220lbs x 12
220lbs x 10, hold one sec
220lbs x 9

Right arm cable pushdowns
70lbs x 14
80lbs x 12
90lbs x 10
90lbs x 8
90lbs x 7

Great double day but the fatigue from the squatting knocked me over really heavily today. I’ll have to double up on arms this set off. Back is nice and fried though so I’ll take it

 

[Ulter]

I appreciate it man, the trainee hampered this week but still got it done

i love it!

 

[ROIDDERS]

Great long head activation with is super satisfying on the overheads

this is really good!

 

[Noah Wixx]

Day two of shortened workouts with a trainee running everywhere

Right arm tricep pushdowns
50lbs x 16
60lbs x 14
70lbs x 13

Warmup
Left arm tricep push down 70lbs x 13
Overhead extensions 110lbs x 14

Overhead extension superset with tricep pushdown
110lbs x 14 oh
110lbs x 13 pd
110lbs x 13, two partials
110lbs x 12, two partials
110lbs x 12 oh, partial till failure (ptf)
110lbs x 11pd, ptf
110lbs x 11oh, ptf
110lbs x 10pd ptf
100lbs x 13, ptf
100lbs x 12 ptf

Side lat raises
10lbs x 16 hold two sec
10lbs x 15 hold two sec
10lbs x 15 hold one sec
10lbs x 14 hold one sec
10lbs x 12 hold one sec

Back to work, looking forward to my nightshift with no trainee. Gonna be a gooooood double back day

Hell of a superset

 

[LevButlerov]

Double back day on the short change. Broke up the sets somewhat

Bent over barbell rows
75lbs x 16
75lbs x 14
75lbs x 12
Water
105lbs x 14
105lbs x 13
105lbs x 12, three partials
Water
135lbs x 12
135lbs x 10
135lbs x 8, partials till failure

Squatting
135lbs x 16
205lbs x 12
225lbs x 6
Water, belted up
225lbs x 7
135lbs x 10
Crawled up my basement stairs

Nightshift

Seated cable rows
200lbs x 12
220lbs x 10
220lbs x 11
Water
220lbs x 10, shoulder blade heavy squeeze
220lbs x 10
220lbs x 9
220lbs x 9 partials till failure

Cable pulldowns
200lbs x 14
220lbs x 12
220lbs x 12
220lbs x 10, hold one sec
220lbs x 9

Right arm cable pushdowns
70lbs x 14
80lbs x 12
90lbs x 10
90lbs x 8
90lbs x 7

Great double day but the fatigue from the squatting knocked me over really heavily today. I’ll have to double up on arms this set off. Back is nice and fried though so I’ll take it

This is all in 1 day training?

 

[Farmboy]

This is all in 1 day training?

Yes indeed. On my short change, I’m awake essentially 24 hours. This means two effective days so two workouts on the one group. I’ve been enjoying hitting back with a heavy barbell at home then cable machines later that night.

Eating for two days as well, great great fatigue in the target groups

 

[Farmboy]

Light arms day today. Was only three day week for me

Empty bar 35lbs warmup 20 reps

Ez curl bar superset with inverted half speed rehab curls
75lbs x 13
30lbs x 12
75lbs x 12
35lbs x 12
75lbs x 12
35lbs x 12
Water
75lbs x 11, two lengthened partials (Lp)
35lbs x 12
75lbs x 10, two lp
35lbs x 11 one lp

Water

Inverted forearm curls
30lbs x 14
30lbs x 14
30lbs x 13, two partials
30lbs x 12, two partials

Inverted curls superset with lightened rehab curls
35lbs x 14
30lbs x 12
35lbs x 13
30lbs x 12
35lbs x 13
30lbs x 12

Hit small groups today purposely leaving the larger groups to continue to rest and recover. My legs are still somewhat shaken by the squatting two days ago

I’ve also given in….. I’ve ordered a bench for at home. My old wood box be cracking too much and may dump me on my head haha

 

[Farmboy]

Gonna bbq up some chicken tonight, cannot go wrong with that

 

[LevButlerov]

Yes indeed. On my short change, I’m awake essentially 24 hours. This means two effective days so two workouts on the one group. I’ve been enjoying hitting back with a heavy barbell at home then cable machines later that night.

Eating for two days as well, great great fatigue in the target groups

Light arms day today. Was only three day week for me

Empty bar 35lbs warmup 20 reps

Ez curl bar superset with inverted half speed rehab curls
75lbs x 13
30lbs x 12
75lbs x 12
35lbs x 12
75lbs x 12
35lbs x 12
Water
75lbs x 11, two lengthened partials (Lp)
35lbs x 12
75lbs x 10, two lp
35lbs x 11 one lp

Water

Inverted forearm curls
30lbs x 14
30lbs x 14
30lbs x 13, two partials
30lbs x 12, two partials

Inverted curls superset with lightened rehab curls
35lbs x 14
30lbs x 12
35lbs x 13
30lbs x 12
35lbs x 13
30lbs x 12

Hit small groups today purposely leaving the larger groups to continue to rest and recover. My legs are still somewhat shaken by the squatting two days ago

I’ve also given in….. I’ve ordered a bench for at home. My old wood box be cracking too much and may dump me on my head haha

Good volume today but the supersets any pain?

Gonna bbq up some chicken tonight, cannot go wrong with that

Big BBQ chicken day coming get some pics.

 

[Farmboy]

Good volume today but the supersets any pain?

Big BBQ chicken day coming get some pics.

No pain indicative of harm, definitely some right proper burn and gradual loss of ability for full ROM

Great stuff, the chicken be cooking now

 

[LevButlerov]

No pain indicative of harm, definitely some right proper burn and gradual loss of ability for full ROM

Great stuff, the chicken be cooking now

Nice high protein

 

[Farmboy]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

 

[Npcclassicphysique champ]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

different styles and adjustments are key if you want to grow the muscle
too much is done day in and day out without cahnges i see bodybuilders do it all the time but you makikgn the change good man

 

[Mobster]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

Different kind of superset

 

[stevesmi]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

@Farmboy pumping some nice training. good volume for sure. i'm impressed!

 

[Farmboy]

@Farmboy pumping some nice training. good volume for sure. i'm impressed!

I appreciate it, gradually pushing up

 

[Farmboy]

Different kind of superset

In the higher side of volume for the exercise but felt pretty good and fatiguing

 

[Farmboy]

different styles and adjustments are key if you want to grow the muscle
too much is done day in and day out without cahnges i see bodybuilders do it all the time but you makikgn the change good man

Gotta surprise the muscle somewhat

Shifting around for sure

 

[BodyMonster34]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

bro this one looking good @Farmboy ez curl tricep one of the best. right arm training on point

 

[2Thick]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

flat bench variations are really cool. alternating between wide and narrow. i give you a lot props for that @Farmboy

 

[Farmboy]

bro this one looking good @Farmboy ez curl tricep one of the best. right arm training on point

Love the ez bar

 

[Farmboy]

flat bench variations are really cool. alternating between wide and narrow. i give you a lot props for that @Farmboy

Definitely feeling fatigue in the chest today for sure

 

[Farmboy]

With some lasting fatigue in the back, I moved things around today and tossed in deadlifts to loosen things up and prep for a back day tomorrow

Deadlifts
135lbs x 12
225lbs x 8
Belted up
305lbs x 3
225lbs x 6

Calf raises
225lbs x 25
225lbs x 21
225lbs x 18
225lbs x 15
225lbs x 15

Shrugs superset with side lateral raises
225lbs x 14
10lbs x 12, hold two sec
225lbs x 12
10lbs x 12, hold two sec
225lbs x 12
10lbs x 10, hold three sec

Interrupted, utility guy showed up early. Had to help him change out a gas line. I rolled on him soaking with sweat and bro just accepted it with no questions

Finishing, side lateral raises sub 15sec rest between sets
10lbs x 14, hold one sec
10lbs x 14, hold one sec
10lbs x 12, hold one sec
15lbs x 10, hold one sec
15lbs x 10, hold one sec
15lbs x 10
10lbs x 11, mostly partials till failure

Definitely some lasting fatigue from the heavy back day on changeover but hit what I wanted to today despite the interruption

 

[ROIDDERS]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

@Farmboy the iron training is solid as usual. pumping some big weights. i'm very impressed love what you are doing

 

[ceo]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

bros looking good ont his training. crazy good volume. this is the way to throw that iron around @Farmboy

 

[Farmboy]

bros looking good ont his training. crazy good volume. this is the way to throw that iron around @Farmboy

Great lasting fatigue, let’s me know I hit something right

 

[ceo]

Great lasting fatigue, let’s me know I hit something right

bros that what i like !

 

[Farmboy]

@Farmboy the iron training is solid as usual. pumping some big weights. i'm very impressed love what you are doing

I appreciate it man, pushing forward

 

[Ulter]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

right arm only pushdowns is pretty good! you should do single arm pushups to balance that out too @Farmboy that would be cool at some point

 

[RoySimpson]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

@Farmboy awesome press day right here bro!

 

[2Thick]

Definitely feeling fatigue in the chest today for sure

that is a good sign

 

[Noah Wixx]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

That is a great session

 

[Farmboy]

Last day off

Lengthen partials wide grip pull-ups focused lat activation
10,8,8

Bent over Barbell rows
70lbs x 16
70lbs x 16
70lbs x 15
Water
105lbs x 14
105lbs x 12
105lbs x 11
Water
135lbs x 12
135lbs x 12
135lbs x 10
135lbs x 8 half speed negative
135lbs x 8 half ish speed negative

Lengthen partials wide grip pull up
8,8,6

Ez curl barbel curls superset with inverted rehab curls
70lbs x 14
20lbs x 12
70lbs x 13
20lbs x 12
75lbs x 11
30lbs x 10
75lbs x 10 slow negative
30lbs x 10

Inverted forearm curls
15lbs x 25
15lbs x 21
15lbs x 20
15lbs x 16
15lbs x 15

Squats, less than 30sec rest
135lbs x 12
135lbs x 10
135lbs x 10

Sorta snuck the squats in at the end of the workout. No spotter to call ems for me so I kept it light and fast. A fine enough day but I look forward to my cable setup coming in. I’ve sourced a cable tower thing for my home gym that accepts regular plates. Gotta grow the gym with everything else haha

I’ll give you guys a review on my Temu setup later

 

[ROIDDERS]

I appreciate it man, pushing forward

EVO family love

 

[ballin2504]

Pressing day. Went with low weight, high volume supersets today. Great build up of fatigue

Bodyweight dips
18, 16, 12, 12

Flat bench, wide grip superset with narrow grip
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water
135lbs x 12 wide
135lbs x 12 narrow
135lbs x 12 wide
135lbs x 12 narrow
Water

Right arm band tricep pushdown
60lbs x 16
60lbs x 15
60lbs x 14

Ez curl tricep skullcrushers superset with tricep pushdowns
70lbs x 16
120lbs x 13
70lbs x 14, long stretch
120lbs x 11
70lbs x 12
120lbs x 9, fatigue hitting hard
70lbs x 9, held at stretched position
120lbs x 8, poor form

Right arm only pushdowns
60lbs x 8
60lbs x 5

I enjoyed the different style of pressing today, avoiding heavier weight or my military pressing and felt some really solid fibre activation. The fatigue however was definitely significant and impacted my iso exercise somewhat after

@Farmboy I like switching the training up like that also man. It definitely shocks the muscle and makes it interesting

 

[LevButlerov]

Last day off

Lengthen partials wide grip pull-ups focused lat activation
10,8,8

Bent over Barbell rows
70lbs x 16
70lbs x 16
70lbs x 15
Water
105lbs x 14
105lbs x 12
105lbs x 11
Water
135lbs x 12
135lbs x 12
135lbs x 10
135lbs x 8 half speed negative
135lbs x 8 half ish speed negative

Lengthen partials wide grip pull up
8,8,6

Ez curl barbel curls superset with inverted rehab curls
70lbs x 14
20lbs x 12
70lbs x 13
20lbs x 12
75lbs x 11
30lbs x 10
75lbs x 10 slow negative
30lbs x 10

Inverted forearm curls
15lbs x 25
15lbs x 21
15lbs x 20
15lbs x 16
15lbs x 15

Squats, less than 30sec rest
135lbs x 12
135lbs x 10
135lbs x 10

Sorta snuck the squats in at the end of the workout. No spotter to call ems for me so I kept it light and fast. A fine enough day but I look forward to my cable setup coming in. I’ve sourced a cable tower thing for my home gym that accepts regular plates. Gotta grow the gym with everything else haha

I’ll give you guys a review on my Temu setup later

You are doing a lot of supersets I love that and wait Temu gear coming? LOL