Approved Log Pre Cycle Training Lifestyle Log

[bullybreed]

Hey brother log is fire and apologise im quite late in stopping by.
I understand where you at bro and have been there before with progress stalling or not progressing like i felt it shoud.
What time of day do you train? Or moreso what does your carb intake look like around your training sessions?

Something to consider also is progressive overload isnt always just increase in weight, can come from time under tention or further exhaustion eg drop sets, rp sets.

If you are specifically wanting to get stronger, why not take more of a strength approach for a few weeks to see how you respond?

Move back to a bro split with low volume higher weight. Focus on your bench first on chest day. Use the pyramid setup to get to working weight as in, do some mobility work at the start of your session to free up shoulders. First set run 15 reps of 50% of your current max working weight. Next set run 10 reps at 70% and the then your Acclimation set should be 3-5 reps of 90% max working weight. Now its time to work, what ever you max working weight was from the previous week add 5% more. Now your top working set just push what ever reps you can with proper form but dig deep too dont go easy on yourself. If you get more then 6 reps for this set your not pushing enough weight, if you cant get 6 reps keep pushing this each week until you can. When you reach 6 reps time to add another 5%.
Focus the majority of your carbs around your workouts pre and post if your training for strength your body will need the fuel.

This approach i used for all my bigger lifts when i wanted to increase my weights significantly. Even before using Ped's.

Ey bro, many thanks for the detailed reply.

I definitely work on TUT and good form as a priority and weight progression as the secondary consideration, no point progressing if you have to take a month off with injury. For example on my bench press i always let the bar gently touch chest, hold there for half a second and way down try to count to 2 or 3 seconds, so i guess i could probably smash out a couple more reps if i dropped this style but im more interested in form.

I’m not really interested in massively increasing a certain number or smashing PBs every week, to be honest i don’t care if im lifting 10kg or 100kg, just as long as im in muscle hypertrophy im happy.

My goal is not to reach a certain number and not to complete in body building, i just wanna fill my shirt and shorts out and still have a 6 pack.

Unfortunately due to shift work my training times are all over the place, but it’s consistent and so is diet. As i’ve said to Lev, i make my diet at the start of program and will eat the same though out, at the moment it’s approximately 4000 cal at 35p35f 30. Im now feeling like this is overkill as i can feel more flab around the belly developing quicker then muscle, so i’ll keep at this for a while then next program/diet will be designed to lose fat and keep as muscle as possible leading into summer.

I’m very raw when it comes to proper training/diet etc always keen for advice.

My current protocol is 100mg test e per week and as of last week 3iu hgh before bed.

 

[Allupfromhere]

Ey bro, many thanks for the detailed reply.

I definitely work on TUT and good form as a priority and weight progression as the secondary consideration, no point progressing if you have to take a month off with injury. For example on my bench press i always let the bar gently touch chest, hold there for half a second and way down try to count to 2 or 3 seconds, so i guess i could probably smash out a couple more reps if i dropped this style but im more interested in form.

I’m not really interested in massively increasing a certain number or smashing PBs every week, to be honest i don’t care if im lifting 10kg or 100kg, just as long as im in muscle hypertrophy im happy.

My goal is not to reach a certain number and not to complete in body building, i just wanna fill my shirt and shorts out and still have a 6 pack.

Unfortunately due to shift work my training times are all over the place, but it’s consistent and so is diet. As i’ve said to Lev, i make my diet at the start of program and will eat the same though out, at the moment it’s approximately 4000 cal at 35p35f 30. Im now feeling like this is overkill as i can feel more flab around the belly developing quicker then muscle, so i’ll keep at this for a while then next program/diet will be designed to lose fat and keep as muscle as possible leading into summer.

I’m very raw when it comes to proper training/diet etc always keen for advice.

My current protocol is 100mg test e per week and as of last week 3iu hgh before bed.

Sorry brother i misunderstood your previous post, i thought your concern was your working weights weren't progressing not hypertrophy development.
Your on the money with tut, your muscles cant see the weight they can only feel it.


As for your calories ill only make a couple of points. If the amount your eating is causing your to gain more fat then what your muscle is developing then your eating more then what your body is utilising. 4000 cals daily your current metabolism might not process.
Drop back the calories starting with carbs and imo protien could be dropped back slightly for your body weight also. Slowly increase your calories as your develope more genuine hunger not snack hunger and you will allow your metabolism to start increasing. Same principle as reverse dieting and how bodybuilders increase there calories after a hard cut for stage day.
Think of your metabolism like a camp fire, throw too much wood at the start it will just smother it and your just left with a pile of wood, *fat*. Slowly build the fire piece by piece and it will grow to a point where you can throw a shit ton of wood at it and it will just burn through.

The test and gh will definitely help though bro.

 

[Freki]

as of last week 3iu hgh before bed.

How's hgh treating you?

 

[bullybreed]

Sorry brother i misunderstood your previous post, i thought your concern was your working weights weren't progressing not hypertrophy development.
Your on the money with tut, your muscles cant see the weight they can only feel it.


As for your calories ill only make a couple of points. If the amount your eating is causing your to gain more fat then what your muscle is developing then your eating more then what your body is utilising. 4000 cals daily your current metabolism might not process.
Drop back the calories starting with carbs and imo protien could be dropped back slightly for your body weight also. Slowly increase your calories as your develope more genuine hunger not snack hunger and you will allow your metabolism to start increasing. Same principle as reverse dieting and how bodybuilders increase there calories after a hard cut for stage day.
Think of your metabolism like a camp fire, throw too much wood at the start it will just smother it and your just left with a pile of wood, *fat*. Slowly build the fire piece by piece and it will grow to a point where you can throw a shit ton of wood at it and it will just burn through.

The test and gh will definitely help though bro.

Thanks for the detailed reply again.

I’m definitely more than happy with strength increases for sure, but like you said, muscles don’t really know the numbers. I totally get guys chasing numbers and looking to increase their lifts, it keeps it interesting, but at my stage it’s not the priority, health and muscle development and keeping the gym fun is the top priorities.

I kinda was thinking 4000 calories for my frame is overkill the top, i’ve read some logs and there are some real big guys eating that or less even, kinda frustrating but i think i’ll have to strip it back like you say and use hunger to guide me. I can definitely tell the difference between what you describe as snack hunger and genuine hunger.

My plan was to be in a surplus for not much longer anyways and was going to start to working on losing the soft stuff i’ve gained .

 

[bullybreed]

How's hgh treating you?

Hey mate, not sure at the moment.
Only been a week tomorrow so obviously to soon to see any performance increases.
It definitely has done what a lot of people say, falling asleep very easy and i have noticed i’ve remembered dreams every night since starting, i don’t believe this to be coincidence/placebo.

Today we took the dogs for a decent bush walk probably about 7km, so had hands done by side along time and they felt heavy and this arvo they kinda feel swollen. I read guys talking about hand stuff so this could be related?

 

[bullybreed]

Peak at weights is good, but you dont want to level up?

Definitely Lev, i’m happy to keep plugging away, i’m still enjoying this program, but yeah, just looking for advice/opinions from more experienced guys so i’m not just banging my head against the wall or even going backwards.

 

[ballin2504]

Thursday - Push

Bench Press

60x 10
80x8
80x7 Was feeling good, went for 8th rep but only made it half way up and had to drop bar.
50x 18 ANRAP


Incline Cable Fly

23x12 next week go for 10 - 12 better form
23x10
23x10

Decline DB press

27.5 x 10Same next week go for 10-12 reps better form
27.5x10
27.5x9


Shoulder DB press

20kg x10Same next week improve reps.
20x8
20x 7

Lateral cable raises
16x 10SNW improve form/reps needed
16x10
16x10

Face pulls

25x12
25x12
27x10 start at 27kg nw


Tricep press machine
32x12
34x12
34x10

Tricep rope pull down

50x12 nw 12-15
50x11
50x12

Completed in 1 hour 2 minutes

@bullybreed yes sir that’s a great training day. Keep getting it in brother

 

[LevButlerov]

Definitely Lev, i’m happy to keep plugging away, i’m still enjoying this program, but yeah, just looking for advice/opinions from more experienced guys so i’m not just banging my head against the wall or even going backwards.

I think with programs like this you're on the right track, you just need to start doing more with super sets and drop sets.

 

[bullybreed]

Monday - Push

Bench Press

60x 10
80x8
80x7 and a half
50x 17 ANRAP


Incline Cable Fly

23x11next week go for 10 - 12 better form
23x9
23x8

Decline DB press

27.5 x 10Same next week go for 10-12 reps better form
27.5x8
27.5x9


Shoulder DB press

20kg x 9 same next week improve reps.
20x7
20x 8

Lateral cable raises
16x 9 snw improve form/reps needed
16x10
16x8

Face pulls

27x12
27x12
27x10 start at 27kg nw


Tricep press machine
34x12 snw
34x11
34x11

Tricep rope pull down

50x12 nw 12-15
50x11
50x11

Completed in 1 hour

Update photo , i take my photos in walk in wardrobe, good lighting/shadow makes definition look better then it really is.
I’ll add another photo after i finish my hgh kit to see if we can see a change.

This photo is in the same spot as profile photo, profile photo is about 78kg and i’m at about 83kg now.

 

[LevButlerov]

Monday - Push

Bench Press

60x 10
80x8
80x7 and a half
50x 17 ANRAP


Incline Cable Fly

23x11next week go for 10 - 12 better form
23x9
23x8

Decline DB press

27.5 x 10Same next week go for 10-12 reps better form
27.5x8
27.5x9


Shoulder DB press

20kg x 9 same next week improve reps.
20x7
20x 8

Lateral cable raises
16x 9 snw improve form/reps needed
16x10
16x8

Face pulls

27x12
27x12
27x10 start at 27kg nw


Tricep press machine
34x12 snw
34x11
34x11

Tricep rope pull down

50x12 nw 12-15
50x11
50x11

Completed in 1 hour


View attachment 115180

Update photo , i take my photos in walk in wardrobe, good lighting/shadow makes definition look better then it really is.
I’ll add another photo after i finish my hgh kit to see if we can see a change.

This photo is in the same spot as profile photo, profile photo is about 78kg and i’m at about 83kg now.

You look much better and leaner than when you started. But at the same time bigger, very impressive. just as I suspected doing more volume will shred you and pump you even more lets up that. @bullybreed Good shoulders chest and arms!

 

[bullybreed]

You look much better and leaner than when you started. But at the same time bigger, very impressive. just as I suspected doing more volume will shred you and pump you even more lets up that. @bullybreed Good shoulders chest and arms!

I’ve definitely put on a little size but there is definitely more flab around the belly and love handles, also the shadow and lighting is very flattering.

 

[LevButlerov]

I’ve definitely put on a little size but there is definitely more flab around the belly and love handles, also the shadow and lighting is very flattering.

If you can retake pic would help

 

[Allupfromhere]

Monday - Push

Bench Press

60x 10
80x8
80x7 and a half
50x 17 ANRAP


Incline Cable Fly

23x11next week go for 10 - 12 better form
23x9
23x8

Decline DB press

27.5 x 10Same next week go for 10-12 reps better form
27.5x8
27.5x9


Shoulder DB press

20kg x 9 same next week improve reps.
20x7
20x 8

Lateral cable raises
16x 9 snw improve form/reps needed
16x10
16x8

Face pulls

27x12
27x12
27x10 start at 27kg nw


Tricep press machine
34x12 snw
34x11
34x11

Tricep rope pull down

50x12 nw 12-15
50x11
50x11

Completed in 1 hour


View attachment 115180

Update photo , i take my photos in walk in wardrobe, good lighting/shadow makes definition look better then it really is.
I’ll add another photo after i finish my hgh kit to see if we can see a change.

This photo is in the same spot as profile photo, profile photo is about 78kg and i’m at about 83kg now.

I think your being a little hard on yourself brother when you say you got some fluff around the waistline haha. You look fantastic, we are always going to be our own harshest critics it in our nature. Any leaner then you are now will make for much slower muscle development. Very hard to stay peeled and build muscle
Solid rig regardless brother

 

[bullybreed]

I think your being a little hard on yourself brother when you say you got some fluff around the waistline haha. You look fantastic, we are always going to be our own harshest critics it in our nature. Any leaner then you are now will make for much slower muscle development. Very hard to stay peeled and build muscle
Solid rig regardless brother

Cheers bro, so do i keep the calories where i’m at for the mean time and just wait a month out from summer to try to shed a bit?

And when i say fluff, i mean for my frame i guess, im never gonna be huge and if i put on to much surplus ill be skinny fat, so i guess im trying to work with my body type.

Its how it is hey, skinny guys with definition want big arms, chest and back and the big guys wanna cut down and get the 6 pack.

 

[Allupfromhere]

Cheers bro, so do i keep the calories where i’m at for the mean time and just wait a month out from summer to try to shed a bit?

If it were me in your position, i would happily continue for another 4-6weeks as is. That would leave you with 12 weeks comfortably to get shredded for summer. 3-4kg of fat loss on you would have your pretty fucking peeled brother.

Its how it is hey, skinny guys with definition want big arms, chest and back and the big guys wanna cut down and get the 6 pack.

Humans nature bro i completely get it believe me haha, we always want what we dont have lol.

 

[bullybreed]

If it were me in your position, i would happily continue for another 4-6weeks as is. That would leave you with 12 weeks comfortably to get shredded for summer. 3-4kg of fat loss on you would have your pretty fucking peeled brother.

Humans nature bro i completely get it believe me haha, we always want what we dont have lol.

Great, this sounds like a plan.

 

[25homes]

Thursday - Push

Bench Press

60x 10
80x8
80x7 Was feeling good, went for 8th rep but only made it half way up and had to drop bar.
50x 18 ANRAP


Incline Cable Fly

23x12 next week go for 10 - 12 better form
23x10
23x10

Decline DB press

27.5 x 10Same next week go for 10-12 reps better form
27.5x10
27.5x9


Shoulder DB press

20kg x10Same next week improve reps.
20x8
20x 7

Lateral cable raises
16x 10SNW improve form/reps needed
16x10
16x10

Face pulls

25x12
25x12
27x10 start at 27kg nw


Tricep press machine
32x12
34x12
34x10

Tricep rope pull down

50x12 nw 12-15
50x11
50x12

Completed in 1 hour 2 minutes

This is a great workout here

 

[bullybreed]

Tuesday Pull

Rack Pull

160x9 work on form/rrps
160x10
160x 7
110x 15 amrap

Chin ups

5kg x 10
5x10
10kg x 6 work on reps and form before upping weight

Seated rows plate machine

75x10 Snw x 12-15 reps
75x10
75x11

Cable/bar straight arm pull downs

47x 15 NW start 50x8-12reps
47x15
47x15

Preacher curl machine

41x14 nw start 43x8-12 reps
41x14
41x14

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 9
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x10
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 8 minutes

A heavier number on rack pull with less reps but at limit before form fails, couple of smaller exercises to increase next session.

Decided diet will be kept the same for next couple months at least.
Approximately 4000 calories at 35p35f30c.

 

[Freki]

Monday - Push

Bench Press

60x 10
80x8
80x7 and a half
50x 17 ANRAP


Incline Cable Fly

23x11next week go for 10 - 12 better form
23x9
23x8

Decline DB press

27.5 x 10Same next week go for 10-12 reps better form
27.5x8
27.5x9


Shoulder DB press

20kg x 9 same next week improve reps.
20x7
20x 8

Lateral cable raises
16x 9 snw improve form/reps needed
16x10
16x8

Face pulls

27x12
27x12
27x10 start at 27kg nw


Tricep press machine
34x12 snw
34x11
34x11

Tricep rope pull down

50x12 nw 12-15
50x11
50x11

Completed in 1 hour


View attachment 115180

Update photo , i take my photos in walk in wardrobe, good lighting/shadow makes definition look better then it really is.
I’ll add another photo after i finish my hgh kit to see if we can see a change.

This photo is in the same spot as profile photo, profile photo is about 78kg and i’m at about 83kg now.

Looking great bro!, keeping them local mums moist for sure

 

[Allupfromhere]

Looking great bro!, keeping them local mums moist for sure

They be gushing for the man

 

[Freki]

They be gushing for the man

Moister than an Oyster

 

[bullybreed]

Looking great bro!, keeping them local mums moist for sure

Cheers bro, the lighting very complimentary.
That extra size just alludes me but, stuck around the 83/84kg mark, just have to keep eating and lifting!

 

[bullybreed]

They be gushing for the man

I wouldn’t know what to do…

 

[Npcclassicphysique champ]

Moister than an Oyster

Moister than an oyster? More like wetter than a rainforest.

 

[bullybreed]

Wednesday - Legs

Bar Squat

100kg x 12
100 x 12
120x 8 Reos
70x 20 amrap best week on squats, at limit before form fails

Barbell RDLs

140x6
140x7
150x 4 Same next week, improve reps/form

Quad extension machine

79x15 snw improve firm
79x13
79x1

Prone hamstring curl machine

41x 12 snw improve form/rrps
41x
41x

DB walking squats

16kg x 20 steps
16x20
16x20

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12


Cable crunch straight

55x9
55x10
55x10
55x9

Leg update picture

 

[Allupfromhere]

Wednesday - Legs

Bar Squat

100kg x 12
100 x 12
120x 8 Reos
70x 20 amrap best week on squats, at limit before form fails

Barbell RDLs

140x6
140x7
150x 4 Same next week, improve reps/form

Quad extension machine

79x15 snw improve firm
79x13
79x1

Prone hamstring curl machine

41x 12 snw improve form/rrps
41x
41x

DB walking squats

16kg x 20 steps
16x20
16x20

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12


Cable crunch straight

55x9
55x10
55x10
55x9

Leg update picture
View attachment 115810

Quads looking pumped brotherrr

 

[bullybreed]

Quads looking pumped brotherrr

Cheers bro, legs day is the worst!

 

[Allupfromhere]

Cheers bro, legs day is the worst!

Whaat leg day is the best.... in the worst way

 

[bullybreed]

Whaat leg day is the best.... in the worst way

I think there’s 2 kinds of people that like leg day, 1 type is doing it wrong and the other are psychopaths who need to be locked up to keep us safe!

 

[Allupfromhere]

I think there’s 2 kinds of people that like leg day, 1 type is doing it wrong and the other are psychopaths who need to be locked up to keep us safe!

This actually made me laugh out loud

 

[LevButlerov]

I think there’s 2 kinds of people that like leg day, 1 type is doing it wrong and the other are psychopaths who need to be locked up to keep us safe!

We all LOVE leg day

 

[bullybreed]

Thursday - Push

Bench Press

60x 12
80x7
80x 8
50x 18 ANRAP


Incline Cable Fly

23x12 snw go for 12 -14 reps better form
23x12
23x10

Decline DB press

27.5 x9 next week go for 10-12 reps better form
27.5x9
27.5x10


Shoulder DB press

20kg x 9 same next week improve reps.
20x8
20x 8

Lateral cable raises
14x 12 snw improve form/reps needed
14x12
14x10

Face pulls

27x12
27x12
27x start at 27kg nw


Tricep press machine
34x14
34x14
34x12 Nw 36x8-12 reps

Tricep rope pull down

50x14 nw 50x 12-15
50x11
50x11

Completed in 58 minutes

Missed my 2 sets of 80x8 bench again…
Positive is that some of the smaller movements still increasing either weight/reps.

 

[LevButlerov]

Wednesday - Legs

Bar Squat

100kg x 12
100 x 12
120x 8 Reos
70x 20 amrap best week on squats, at limit before form fails

Barbell RDLs

140x6
140x7
150x 4 Same next week, improve reps/form

Quad extension machine

79x15 snw improve firm
79x13
79x1

Prone hamstring curl machine

41x 12 snw improve form/rrps
41x
41x

DB walking squats

16kg x 20 steps
16x20
16x20

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12


Cable crunch straight

55x9
55x10
55x10
55x9

Leg update picture
View attachment 115810

Just realized I missed this killer leg pic! super quads @bullybreed

Thursday - Push

Bench Press

60x 12
80x7
80x 8
50x 18 ANRAP


Incline Cable Fly

23x12 snw go for 12 -14 reps better form
23x12
23x10

Decline DB press

27.5 x9 next week go for 10-12 reps better form
27.5x9
27.5x10


Shoulder DB press

20kg x 9 same next week improve reps.
20x8
20x 8

Lateral cable raises
14x 12 snw improve form/reps needed
14x12
14x10

Face pulls

27x12
27x12
27x start at 27kg nw


Tricep press machine
34x14
34x14
34x12 Nw 36x8-12 reps

Tricep rope pull down

50x14 nw 50x 12-15
50x11
50x11

Completed in 58 minutes

Missed my 2 sets of 80x8 bench again…
Positive is that some of the smaller movements still increasing either weight/reps.

Pushing hard, no time for cadio?

 

[bullybreed]

Just realized I missed this killer leg pic! super quads @bullybreed

Pushing hard, no time for cadio?

I’m actively not doing cardio at gym mate. Weight is very hard to put on even at 4000 calories.
My dogs get at least 1 walk a day and a 20 minute tug a war which is a workout in it self. Days off the get bush or beach walks so that’s all my cardio there.

 

[LevButlerov]

I’m actively not doing cardio at gym mate. Weight is very hard to put on even at 4000 calories.
My dogs get at least 1 walk a day and a 20 minute tug a war which is a workout in it self. Days off the get bush or beach walks so that’s all my cardio there.

Cut the dog cardio and up the gym cardio

 

[bullybreed]

Cut the dog cardio and up the gym cardio

No gym cardio will be better then 20 minutes tug a war with 2 35kg bullies mate.

 

[LevButlerov]

No gym cardio will be better then 20 minutes tug a war with 2 35kg bullies mate.

I forget you got them bully dogs right.

 

[bullybreed]

I forget you got them bully dogs right.

Yup, they are jacked ( natty too!)

 

[Freki]

Yup, they are jacked ( natty too!)

Gotta bulk them bullies up , small blast

 

[Allupfromhere]

Gotta bulk them bullies up , small blast

 

[bullybreed]

Gotta bulk them bullies up , small blast

No way mate, they already are the alphas of our household.

 

[LevButlerov]

Yup, they are jacked ( natty too!)

Jacked and thick too bad you cant do pics you said.

 

[bullybreed]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

 

[Allupfromhere]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

Numbers are good bro!! Workout looks solid too, i used to do rack pulls all the time love them.

 

[bullybreed]

Numbers are good bro!! Workout looks solid too, i used to do rack pulls all the time love them.

Thanks bro.
Rack pull is definitely the movement where i can move the biggest numbers and still keep decent form.

 

[LevButlerov]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

1 hour very fast and smart training today

 

[stevesmi]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

nice work on this one @bullybreed always good to see you kicking ass. the forearm wrist curls are something not many do

 

[bullybreed]

nice work on this one @bullybreed always good to see you kicking ass. the forearm wrist curls are something not many do

@BodyMonster34 says they are good for fapping. Is this true?

 

[bullybreed]

Saturday - Legs

V Squat machine Squats
80kg x10 reps
120x12
120x12
170x 9
50x20 amrap

V Squat Machine Good mornings

120x12
120c12
120x12

Quad extension machine

79x15 snw improve firm
79x15
79x13

Prone hamstring curl machine

41x 12 snw improve form/rrps
41x13
41x12

DB walking squats

16kg x 20 steps
16x20
16x20

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12


Dropped bar squats and RDLs today and used V squat machine instead. I wanted the support of the machine, my lower back is singing at the moment, no injuries just wrong side of 40 and years in trades.
V squat machine helped, supported back and could still move some good weight.

 

[Mobster]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

That's a big workout

 

[BodyMonster34]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

bro this looking good if you ask me. @bullybreed i like the incline db curls. that where its at

 

[2Thick]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

you are doing better and better. keep it up. @bullybreed the consistency is most impressive

 

[ceo]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

@bullybreed bros nice one on this. 1 hour training is perfect. this is how it should be done!

 

[stevesmi]

@BodyMonster34 says they are good for fapping. Is this true?

Can’t speak on that lol

 

[ROIDDERS]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

@bullybreed great work man! i love this training. this is the way its done with the strong iron volume

 

[Allupfromhere]

Saturday - Legs

V Squat machine Squats
80kg x10 reps
120x12
120x12
170x 9
50x20 amrap

V Squat Machine Good mornings

120x12
120c12
120x12

Quad extension machine

79x15 snw improve firm
79x15
79x13

Prone hamstring curl machine

41x 12 snw improve form/rrps
41x13
41x12

DB walking squats

16kg x 20 steps
16x20
16x20

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12


Dropped bar squats and RDLs today and used V squat machine instead. I wanted the support of the machine, my lower back is singing at the moment, no injuries just wrong side of 40 and years in trades.
V squat machine helped, supported back and could still move some good weight.

Bro your workouts make me wanna go back to a similar spilt haha

 

[Ulter]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

@bullybreed you are the best. i love this training you are doing. keep the heart and hustle going

 

[bullybreed]

Bro your workouts make me wanna go back to a similar spilt haha

I really liked the v squat machine, no lower back pain at all, but i guess for that you are probably sacrificing core strength.

 

[Allupfromhere]

I really liked the v squat machine, no lower back pain at all, but i guess for that you are probably sacrificing core strength.

Can always do other exercises to strengthen your core though, i would always opt for something the keeps the back safe and add something else to make up for the core

 

[Noah Wixx]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

Rack pull one of my staples for back

 

[Tiger Salman Khan]

Saturday - Legs

V Squat machine Squats
80kg x10 reps
120x12
120x12
170x 9
50x20 amrap

V Squat Machine Good mornings

120x12
120c12
120x12

Quad extension machine

79x15 snw improve firm
79x15
79x13

Prone hamstring curl machine

41x 12 snw improve form/rrps
41x13
41x12

DB walking squats

16kg x 20 steps
16x20
16x20

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12


Dropped bar squats and RDLs today and used V squat machine instead. I wanted the support of the machine, my lower back is singing at the moment, no injuries just wrong side of 40 and years in trades.
V squat machine helped, supported back and could still move some good weight.

@bullybreed legit numbers man....keep progressing.........

 

[RoySimpson]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

@bullybreed awesome pull session right here!

 

[bullybreed]

Monday - Push

Bench Press

60x 10
80x8
80x 8
50x 18 ANRAP


Incline Cable Fly

23x12 snw go for 12 -14 reps better form
23x10
23x11

Decline DB press

27.5 x10next week go for 10-12 reps better form
27.5x8
27.5x9


Shoulder DB press

20kg x 8 same next week improve reps.
20x8
20x 8

Lateral cable raises
14x 12 Next session aim for 14x14
14x12
14x

Face pulls

27x12
27x12
27x start at 27kg nw


Tricep press machine
36x10
36x10
36x11 Nw 36x10-12

Tricep rope pull down

50x15 nw 50x 12-15
50x11
50x12

Completed in 59 minutes


Finally got both sets of 80x8 bench press, the last rep wasn’t pretty, it’s taken weeks and weeks. Hopefully can repeat consistently and even get 9 or 10 reps.

 

[LevButlerov]

Monday - Push

Bench Press

60x 10
80x8
80x 8
50x 18 ANRAP


Incline Cable Fly

23x12 snw go for 12 -14 reps better form
23x10
23x11

Decline DB press

27.5 x10next week go for 10-12 reps better form
27.5x8
27.5x9


Shoulder DB press

20kg x 8 same next week improve reps.
20x8
20x 8

Lateral cable raises
14x 12 Next session aim for 14x14
14x12
14x

Face pulls

27x12
27x12
27x start at 27kg nw


Tricep press machine
36x10
36x10
36x11 Nw 36x10-12

Tricep rope pull down

50x15 nw 50x 12-15
50x11
50x12

Completed in 59 minutes


Finally got both sets of 80x8 bench press, the last rep wasn’t pretty, it’s taken weeks and weeks. Hopefully can repeat consistently and even get 9 or 10 reps.

80x8 you did it and bigger is coming

 

[bullybreed]

80x8 you did it and bigger is coming

Cheers mate, will keep at this and try to up reps.

 

[LevButlerov]

Cheers mate, will keep at this and try to up reps.

Stay on top

 

[bullybreed]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

 

[ballin2504]

Friday pull -

Rack Pull

160x10 same next week work on form/rrps
160x10
160x 8
110x 15amrap

Chin ups

5kg x 10
10x 6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

75x15 x nw 80x8-12 reps
75x15
75x15

Cable/bar straight arm pull downs

50x10 NW 50x10-12
50x10
50x9

Preacher curl machine

43x10 start 43x12
43x10
43x10

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x1
30x12

Cable crunch obliques
59x12
59x12
59x12
59x12

Completed in 1hr 2 minutes

Couple of improved numbers, will add some increased weights to smaller movements next session.
Need to get more reps weighted pull ups and rack pull is definitely at max for time being.

@bullybreed looks like you’re progressing very well. This should take you pretty far with your physique.

 

[LevButlerov]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

pull ups first is always the best actually if you get tired after you need to get more in until you fail.

 

[bullybreed]

pull ups first is always the best actually if you get tired after you need to get more in until you fail.

I’m doing unweighted pull up reps followed by assited at 50kg to finish off pull ups.

 

[Mobster]

Nice work on the weighted pulls

 

[bullybreed]

Wednesdays - Legs

V Squat machine Squats
80kg x12 reps
120x12
120x12
180x8
80x 20 amrap

Barbell RDLs

140x9
140x7
150x 6 Used weight belt for this set, may have soiled underpants. Same next week, improve reps/form.

Quad extension machine

79x15 snw improve firm
79x15
79x13

Prone hamstring curl machine

41x 15 snw improve form/
41x 15
41x 15

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12

Hip Abductors
45kgx12
45x12
45x12
Hip Adductors Super
67x12
67x12 Sets
67x12
Cable crunch straight
55x8
55x8
55x8
55x8
55x8
55x8

Session completed in 1hr 16 minutes

Today’s leg session took a bit longer but still happy with it, took dogs for walk in dunes down to beach before weights so legs were already tired.
Improved on 2 big movements, just focused on form and volume on smaller movements.

 

[Freki]

140x9
140x7
150x 6 Used weight belt for this set, may have soiled underpants. Same next week, improve reps/form.

Sniff test? Some big weights there Bully I'm jealous

 

[Allupfromhere]

Wednesdays - Legs

V Squat machine Squats
80kg x12 reps
120x12
120x12
180x8
80x 20 amrap

Barbell RDLs

140x9
140x7
150x 6 Used weight belt for this set, may have soiled underpants. Same next week, improve reps/form.

Quad extension machine

79x15 snw improve firm
79x15
79x13

Prone hamstring curl machine

41x 15 snw improve form/
41x 15
41x 15

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12

Hip Abductors
45kgx12
45x12
45x12
Hip Adductors Super
67x12
67x12 Sets
67x12
Cable crunch straight
55x8
55x8
55x8
55x8
55x8
55x8

Session completed in 1hr 16 minutes

Today’s leg session took a bit longer but still happy with it, took dogs for walk in dunes down to beach before weights so legs were already tired.
Improved on 2 big movements, just focused on form and volume on smaller movements.

Legs/Quads for me today also

 

[bullybreed]

Sniff test? Some big weights there Bully I'm jealous

Visual check at home, all good, not sure, definitely felt like some kind of involuntary movement in the area.

 

[LevButlerov]

I’m doing unweighted pull up reps followed by assited at 50kg to finish off pull ups.

That's legit

Wednesdays - Legs

V Squat machine Squats
80kg x12 reps
120x12
120x12
180x8
80x 20 amrap

Barbell RDLs

140x9
140x7
150x 6 Used weight belt for this set, may have soiled underpants. Same next week, improve reps/form.

Quad extension machine

79x15 snw improve firm
79x15
79x13

Prone hamstring curl machine

41x 15 snw improve form/
41x 15
41x 15

Seated calf raises

47.5x13
47.5x13
47.5x12 same next session improve form:reps

Standing BB calf raises

70x12 snw 12-15 reps
70x12
70x12

Hip Abductors
45kgx12
45x12
45x12
Hip Adductors Super
67x12
67x12 Sets
67x12
Cable crunch straight
55x8
55x8
55x8
55x8
55x8
55x8

Session completed in 1hr 16 minutes

Today’s leg session took a bit longer but still happy with it, took dogs for walk in dunes down to beach before weights so legs were already tired.
Improved on 2 big movements, just focused on form and volume on smaller movements.

Crunches with cables I love the squeezes there too bad you can't give us dog pics. Sounds fun!

 

[bullybreed]

That's legit

Crunches with cables I love the squeezes there too bad you can't give us dog pics. Sounds fun!

 

[LevButlerov]

View attachment 117987

They look soooo happy I wish you didn't have to worry about them over there.

 

[bullybreed]

They look soooo happy I wish you didn't have to worry about them over there.

They love the dunes and the water.

 

[stevesmi]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

@bullybreed i love me some pullups. they are a great exercise. can really get a lot of benefits to the back and arms

 

[BodyMonster34]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

@bullybreed bro forearm wrist curls good. helps with fapping. will be master fapper before too long

 

[2Thick]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

@bullybreed really nice on this one man. the 1 hour workouts are your staple. i like it!

 

[ROIDDERS]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

@bullybreed impressive work on this one man. i really like it. pushing some good training and having fun doing it

 

[ceo]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

bros preacher curl machine good. i like to hit that sometimes to do drop sets. just to get a nice burn @bullybreed

 

[LevButlerov]

They love the dunes and the water.

Looks fun

 

[bullybreed]

Thursday - Push

Bench Press

60x 10
80x8
80x6
50x 15 ANRAP


Incline Cable Fly

23x12 snw go for 12 -14 reps better form
23x12
23x10

Decline DB press

27.5 x10next week go for 10-12 reps better form
27.5x10
27.5x10


Shoulder DB press

20kg x 10same next week improve reps.
20x8
20x 8

Lateral cable raises
14x11 next session aim for 14x14
14x12
14x10

Face pulls

27x12
27x12
27x 10 start at 27kg nw x12-15


Tricep press machine
36x10
36x10
36x11 Nw 36x10-12

Tricep rope pull down

50x14nw 50x 12-15
50x11
50x10

Completed in 59 minutes


May have tweeked something in lat/trap, felt something grab, woke up with pain this morning, may require some rest.

 

[LevButlerov]

Thursday - Push

Bench Press

60x 10
80x8
80x6
50x 15 ANRAP


Incline Cable Fly

23x12 snw go for 12 -14 reps better form
23x12
23x10

Decline DB press

27.5 x10next week go for 10-12 reps better form
27.5x10
27.5x10


Shoulder DB press

20kg x 10same next week improve reps.
20x8
20x 8

Lateral cable raises
14x11 next session aim for 14x14
14x12
14x10

Face pulls

27x12
27x12
27x 10 start at 27kg nw x12-15


Tricep press machine
36x10
36x10
36x11 Nw 36x10-12

Tricep rope pull down

50x14nw 50x 12-15
50x11
50x10

Completed in 59 minutes


May have tweeked something in lat/trap, felt something grab, woke up with pain this morning, may require some rest.

You train fast, impressive volume in that time.

tweaked, how bad?

 

[bullybreed]

You train fast, impressive volume in that time.

tweaked, how bad?

Nothing bad, not torn or anything, felt like left trap/lat area caught/seized/spasmed on a movement and just tight/stiff neck and sore this morning.
Will rest Friday Sat and Sun and reasses Monday.

I think i’ll keep this program but make some changes to focus on on volume on a lighter weight and better form/tempo.

What do you think about this style for Hydrotherapy?

 

[LevButlerov]

Nothing bad, not torn or anything, felt like left trap/lat area caught/seized/spasmed on a movement and just tight/stiff neck and sore this morning.
Will rest Friday Sat and Sun and reasses Monday.

I think i’ll keep this program but make some changes to focus on on volume on a lighter weight and better form/tempo.

What do you think about this style for Hydrotherapy?

You have a red light lamp? apply it asap and get some topicals. @bullybreed

I thought you need to do more volume and less weights.

 

[bullybreed]

You have a red light lamp? apply it asap and get some topicals. @bullybreed

I thought you need to do more volume and less weights.

Topicals can do, no red lamp will google it.

Cool, i’m gonna back the weight off and go for more reps.
I don’t enjoy trying to lift heavy at 44, would prefer volume and form.
Is 12-15 reps bin the Hydrotherapy range?

 

[RoySimpson]

Tuesday pull -

Rack Pull

160x7 same next week work on form/rrps
160x8
160x 9
110x 15amrap

Chin ups

10kg x 6
10x6
10kg x 7 work on reps and form before upping weight

Seated rows plate machine

80x8 nw 80x10-12
80x9
80x 10

Cable/bar straight arm pull downs

50x12 NW 50x12-15
50x12
50x12

Preacher curl machine

43x12 start 43x12
43x10
43x1

Incline DB curls

12.5x 10better form/ reps needed.
12.5c 10
12.5x11

Fore arm wrist curls
Up
17.5x 12
17.5x12
17.5x 12

Down
30x12
30x12
30x12

Cable crunch obliques
68x8
68x8
68x8
68x8

Completed in 1h 1 minutes

Missed my rack pull reps this week, I did my pull ups first because i started at 10kg on pull up and wanted to go in unfatigued. Will probably go on like this to improve pull up reps.

@bullybreed awesome work right here!

 

[LevButlerov]

Topicals can do, no red lamp will google it.

Cool, i’m gonna back the weight off and go for more reps.
I don’t enjoy trying to lift heavy at 44, would prefer volume and form.
Is 12-15 reps bin the Hydrotherapy range?

You should get an infrared lamp it's cheap and works on injuries well. @bullybreed

15-20 range is actually better.

 

[bullybreed]

You should get an infrared lamp it's cheap and works on injuries well. @bullybreed

15-20 range is actually better.

Cheers Lev, i’ll get online and see where i can get one.

 

[Allupfromhere]

Thursday - Push

Bench Press

60x 10
80x8
80x6
50x 15 ANRAP


Incline Cable Fly

23x12 snw go for 12 -14 reps better form
23x12
23x10

Decline DB press

27.5 x10next week go for 10-12 reps better form
27.5x10
27.5x10


Shoulder DB press

20kg x 10same next week improve reps.
20x8
20x 8

Lateral cable raises
14x11 next session aim for 14x14
14x12
14x10

Face pulls

27x12
27x12
27x 10 start at 27kg nw x12-15


Tricep press machine
36x10
36x10
36x11 Nw 36x10-12

Tricep rope pull down

50x14nw 50x 12-15
50x11
50x10

Completed in 59 minutes


May have tweeked something in lat/trap, felt something grab, woke up with pain this morning, may require some rest.

Nice bro, really like the choices here for a push day. Unlucky on the neck though bro thats annoying, hopefully nothing serious

 

[bullybreed]

Nice bro, really like the choices here for a push day. Unlucky on the neck though bro thats annoying, hopefully nothing serious

Thanks brother.
Should be good with a few days rest, just wrong side of 40 and not listening to body and thinking i’m still 20.

 

[Freki]

Thanks brother.
Should be good with a few days rest, just wrong side of 40 and not listening to body and thinking i’m still 20.

It's brutal when reality hits, bring back the days when we felt indestructible

 

[Allupfromhere]

Thanks brother.
Should be good with a few days rest, just wrong side of 40 and not listening to body and thinking i’m still 20.

At least your the otherside of 40 and still trying to be like your 20. Better then being the other side of 40 and acting like a broken 60 year old. Keep after it brother i hope i look that good in my 40s

 

[bullybreed]

At least your the otherside of 40 and still trying to be like your 20. Better then being the other side of 40 and acting like a broken 60 year old. Keep after it brother i hope i look that good in my 40s

Yeah that’s the attitude to have. Just got to remember but that we ain’t as stretchy as we use to be!

 

[Allupfromhere]

Yeah that’s the attitude to have. Just got to remember but that we ain’t as stretchy as we use to be!

Haha yes its, within reason

 

[bullybreed]

Haha yes its, within reason

Was feeling pretty sore and tired so was probably due for a deload or a rest week anyways.