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good work ont he training. it looks good so far. keep up the cardio @BigD9795
@BigD9795 It. The weight training looks really good if you ask me. I like the shrugs and I like the standing straight bar, cable curls. The cardio is also on point.
looking good on this one. the wide grip lat cable pulldowns is on point. push it nicely @BigD9795
Yes. Been working on the traps. Kelso’s seem to hit them really well.
I’m hoping to see much bigger improvements once the sleep gets dialed in better.
bros that not an easy workout. The iron volume looks really strong. @BigD9795 You keep putting in those types of workouts or conditioning will improve 100 times.
LevButlerov
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Once sleep is in, you'll dial up hard
That sleep, that nice deep sleep does so much.Once sleep is in, you'll dial up hard
Excellent leg session
@BigD9795 solid pull day right here!!
Crushed the pull day
LevButlerov
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Deep sleep is the best
Upper Day
Fasting Weight: 221.1
Great session this morning. Sleep with new APAP machine is weird. But it does seem to be helping the quality of my sleep. Things felt better putting today. Body felt physically better. Fluid retention seems to be easing up a bit too.
Machine Lateral Raises
1x15x120
1x14x120
1x12x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95
1x10x95
DB Overhead Shoulder Press
1x11x45
1x11x45
1x10x45
Machine Fly’s
1x13x170
1x12x170
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x12x88
1x11x88
Chest Supported Machine Rows
Close Grip/Elbows Tight
1x11x245
1x10x245
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x10x130
1x9x130
Preacher Curls
1x14x85
1x13x85
1x12x85
1x11x85
BB Close Grip Bench Press
1x14x135
1x13x135
1x11x135
1x11x135
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Fasting Weight: 221.1
Great session this morning. Sleep with new APAP machine is weird. But it does seem to be helping the quality of my sleep. Things felt better putting today. Body felt physically better. Fluid retention seems to be easing up a bit too.
Machine Lateral Raises
1x15x120
1x14x120
1x12x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95
1x10x95
DB Overhead Shoulder Press
1x11x45
1x11x45
1x10x45
Machine Fly’s
1x13x170
1x12x170
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x12x88
1x11x88
Chest Supported Machine Rows
Close Grip/Elbows Tight
1x11x245
1x10x245
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x10x130
1x9x130
Preacher Curls
1x14x85
1x13x85
1x12x85
1x11x85
BB Close Grip Bench Press
1x14x135
1x13x135
1x11x135
1x11x135
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Nice workout! Shoulders with the hammer strength machines followed by back! Finished with a nice arm pump!Upper Day
Fasting Weight: 221.1
Great session this morning. Sleep with new APAP machine is weird. But it does seem to be helping the quality of my sleep. Things felt better putting today. Body felt physically better. Fluid retention seems to be easing up a bit too.
Machine Lateral Raises
1x15x120
1x14x120
1x12x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95
1x10x95
DB Overhead Shoulder Press
1x11x45
1x11x45
1x10x45
Machine Fly’s
1x13x170
1x12x170
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x12x88
1x11x88
Chest Supported Machine Rows
Close Grip/Elbows Tight
1x11x245
1x10x245
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x10x130
1x9x130
Preacher Curls
1x14x85
1x13x85
1x12x85
1x11x85
BB Close Grip Bench Press
1x14x135
1x13x135
1x11x135
1x11x135
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
Tomorrow should feel worked!!
Yeah. Already feeling it. Have legs tomorrow. Should be good to go after that.
I like it!! Keep it up brother!!
Definitely! This is my lifestyle moving forward. I don’t see it ever changing. There are always obstacles and I’ve been going through plenty lately. But always looking ahead and fixing things as I go.
This is a priority, your health!!
LevButlerov
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Solid upper day, those 120s on laterals and the 245 machine rows stand out strong while on top of getting better sleep with the APAP. Fluid easing up and bodyweight holding in the low 220s is a good sign the adjustments are working.Upper Day
Fasting Weight: 221.1
Great session this morning. Sleep with new APAP machine is weird. But it does seem to be helping the quality of my sleep. Things felt better putting today. Body felt physically better. Fluid retention seems to be easing up a bit too.
Machine Lateral Raises
1x15x120
1x14x120
1x12x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95
1x10x95
DB Overhead Shoulder Press
1x11x45
1x11x45
1x10x45
Machine Fly’s
1x13x170
1x12x170
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x12x88
1x11x88
Chest Supported Machine Rows
Close Grip/Elbows Tight
1x11x245
1x10x245
Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x10x130
1x9x130
Preacher Curls
1x14x85
1x13x85
1x12x85
1x11x85
BB Close Grip Bench Press
1x14x135
1x13x135
1x11x135
1x11x135
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
how's your food with this volume?
@BigD9795 great work getting some really good training then I like to see the cardio also that’s a good heart rate to keep for weight loss
LOWER A (Quad Focused)
Fasted Weight: 220.9
Had a schedule change for my workout days. Needed weekends off for rest days. So coach worked his magic and created a new split for me. This will be a challenging split. It is a 4-Day Upper/Lower split over the 5 workout days. This means that in one week I will hit legs 3 times and in the alternating week I will hit Upper Body 3 times. On the other weeks I hit Upper/Lower times that week. On top of that, there will be intensifiers on every exercise of each workout day. Cardio will be done Monday-Friday post-workout. This is going to be challenging but I love the intensifiers so it will also be fun AND productive for growth. Today went great. It was fun starting a new routine and for sure it smoked my legs. The cardio at the end just polished it off.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Lying Hamstring Curls
1x12x125
1x11x125
1x10x125
1x8x125
Leg Extensions
1x15x205
1x14x205
1x12x205
1x8x205
Hack Squat
1x14x185
1x13x185
1x12x185
1x8x185
Leg Press
1x11x485
1x10x485
1x10x485
1x8x485
Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x12x50
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
133bpm
Fasted Weight: 220.9
Had a schedule change for my workout days. Needed weekends off for rest days. So coach worked his magic and created a new split for me. This will be a challenging split. It is a 4-Day Upper/Lower split over the 5 workout days. This means that in one week I will hit legs 3 times and in the alternating week I will hit Upper Body 3 times. On the other weeks I hit Upper/Lower times that week. On top of that, there will be intensifiers on every exercise of each workout day. Cardio will be done Monday-Friday post-workout. This is going to be challenging but I love the intensifiers so it will also be fun AND productive for growth. Today went great. It was fun starting a new routine and for sure it smoked my legs. The cardio at the end just polished it off.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Lying Hamstring Curls
1x12x125
1x11x125
1x10x125
1x8x125
Leg Extensions
1x15x205
1x14x205
1x12x205
1x8x205
Hack Squat
1x14x185
1x13x185
1x12x185
1x8x185
Leg Press
1x11x485
1x10x485
1x10x485
1x8x485
Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x12x50
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
133bpm
that is a great leg day!!!LOWER A (Quad Focused)
Fasted Weight: 220.9
Had a schedule change for my workout days. Needed weekends off for rest days. So coach worked his magic and created a new split for me. This will be a challenging split. It is a 4-Day Upper/Lower split over the 5 workout days. This means that in one week I will hit legs 3 times and in the alternating week I will hit Upper Body 3 times. On the other weeks I hit Upper/Lower times that week. On top of that, there will be intensifiers on every exercise of each workout day. Cardio will be done Monday-Friday post-workout. This is going to be challenging but I love the intensifiers so it will also be fun AND productive for growth. Today went great. It was fun starting a new routine and for sure it smoked my legs. The cardio at the end just polished it off.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Lying Hamstring Curls
1x12x125
1x11x125
1x10x125
1x8x125
Leg Extensions
1x15x205
1x14x205
1x12x205
1x8x205
Hack Squat
1x14x185
1x13x185
1x12x185
1x8x185
Leg Press
1x11x485
1x10x485
1x10x485
1x8x485
Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x12x50
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
133bpm
LevButlerov
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Leg day looked tough and you handled it well, weights across extensions, hacks, and presses were solid and the rest pause sets made sure you emptied the tank. Split squats with 50s after all that shows good grit, that’s no easy finisher.LOWER A (Quad Focused)
Fasted Weight: 220.9
Had a schedule change for my workout days. Needed weekends off for rest days. So coach worked his magic and created a new split for me. This will be a challenging split. It is a 4-Day Upper/Lower split over the 5 workout days. This means that in one week I will hit legs 3 times and in the alternating week I will hit Upper Body 3 times. On the other weeks I hit Upper/Lower times that week. On top of that, there will be intensifiers on every exercise of each workout day. Cardio will be done Monday-Friday post-workout. This is going to be challenging but I love the intensifiers so it will also be fun AND productive for growth. Today went great. It was fun starting a new routine and for sure it smoked my legs. The cardio at the end just polished it off.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Lying Hamstring Curls
1x12x125
1x11x125
1x10x125
1x8x125
Leg Extensions
1x15x205
1x14x205
1x12x205
1x8x205
Hack Squat
1x14x185
1x13x185
1x12x185
1x8x185
Leg Press
1x11x485
1x10x485
1x10x485
1x8x485
Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x12x50
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
133bpm
The new split with legs 3 times some weeks is going to challenge recovery, but with cardio after every session and those intensifiers built in you’ll get a lot out of it. Fasted weight at 220.9 means you’ve got plenty of size to work with, now it’s about shaping it tighter.
For sure. This new routine is tough. It really tests the endurance factor. It will take a few weeks to get used to is for sure, but I am looking forward to seeing what kind of growth stimulus I get out of it.Leg day looked tough and you handled it well, weights across extensions, hacks, and presses were solid and the rest pause sets made sure you emptied the tank. Split squats with 50s after all that shows good grit, that’s no easy finisher.
The new split with legs 3 times some weeks is going to challenge recovery, but with cardio after every session and those intensifiers built in you’ll get a lot out of it. Fasted weight at 220.9 means you’ve got plenty of size to work with, now it’s about shaping it tighter.
Upper B (1 Drop Set Per Exercise)
Fasting Weight: 221.5
This Upper day is FULLY LOADED. 12 total exercises + Cardio. Add the Drop Set intensifier at the end of each working set for each exercise and WOW! Everything is smoked. But it was a lot of fun and I really enjoyed the new routine.
Straight Arm Cable Pullover (Lat Prayers)
1x14x70.4
1x12x70.4
1x10x57.2
Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x88
1x10x88
1x16x66
Seated Cable Row (Med Grip/Elbows close to body)
1x12x192
1x11x192
1x14x165
Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x13x70
1x11x70
1x14x55
Cable Lateral Raises (Side Delts)
1x12x40
1x10x40
1x8x40
1x12x25
DB Incline Chest Press
1x12x70
1x11x70
1x10x55
HS Flat Chest Press
1x11x90
1x10x90
1x11x70
Standing Cable Chest Flys
1x13x67
1x12x67
1x15x57
Reverse Cable Flys (Rear Delts)
1x15x23
1x13x23
1x13x17
15-30% Incline EZ Bar French Press
1x14x80
1x13x80
1x12x80
1x15x60
Standing Dual Cable Bicep Curls – Bayesian Curls
1x14x37
1x13x37
1x10x37
1x14x23
Abs: Machine Crunches
4x20x235
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 120 bpm
Fasting Weight: 221.5
This Upper day is FULLY LOADED. 12 total exercises + Cardio. Add the Drop Set intensifier at the end of each working set for each exercise and WOW! Everything is smoked. But it was a lot of fun and I really enjoyed the new routine.
Straight Arm Cable Pullover (Lat Prayers)
1x14x70.4
1x12x70.4
1x10x57.2
Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x88
1x10x88
1x16x66
Seated Cable Row (Med Grip/Elbows close to body)
1x12x192
1x11x192
1x14x165
Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x13x70
1x11x70
1x14x55
Cable Lateral Raises (Side Delts)
1x12x40
1x10x40
1x8x40
1x12x25
DB Incline Chest Press
1x12x70
1x11x70
1x10x55
HS Flat Chest Press
1x11x90
1x10x90
1x11x70
Standing Cable Chest Flys
1x13x67
1x12x67
1x15x57
Reverse Cable Flys (Rear Delts)
1x15x23
1x13x23
1x13x17
15-30% Incline EZ Bar French Press
1x14x80
1x13x80
1x12x80
1x15x60
Standing Dual Cable Bicep Curls – Bayesian Curls
1x14x37
1x13x37
1x10x37
1x14x23
Abs: Machine Crunches
4x20x235
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 120 bpm
Brother Man!! That is a huge workout!! You are hitting everything hard!! And still finished up with cardio!! Eat a good protein dense lunch
I train at 3am. I had a good post workout protein shake and protein yogurt at about 6:15am. Low in fat, moderate carbs, and 75g protein. Lunch was Blackened Cod and Steamed Broccoli. 47g carbs, 83g protein, and 0 fat. I will feel this one tomorrow. But back to legs in the morning! LOL
DUDE!! I train really early like that as well!! I love it.
ME TOO! My wife and I get up at 2:30am. Head to the gym. Only about 6 people there besides us. It is nice. Can get almost everything done before the crowds hit at 5am.
I am in the by at least 2 and have it to myself to bleed in peace for almost 2 hours…very small town gym
LevButlerov
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That’s a big upper session, volume is huge with the drop sets but you kept the weights respectable too, rows in the 190 range and pressing 70s on incline DBs shows strength is there even deep in the workout. Side delts and rear delts got a ton of quality cable work, and arms finished heavy with 80 on French press which is no joke at the end of that much pulling and pressing.
Cardio and ab work after all that shows conditioning is holding up, and at 221.5 fasted you’re in a good spot to keep growing while still keeping lean.
@BigD9795 you hit that workout hardcore. and then you finished with cardio. You can't ask for anything more.
bros nice training. havent seen ez bar french press from anyone else @BigD9795 that is what makes us proud!
the way you pump the iron is a thing of BEAUTY! lots of good exercises and lots of strong training. the elliptical is also looking good @BigD9795
@BigD9795 This is some goat training right here. I'm going to have to add some of your exercises to my workout today. the bayesian curls and the reverse flys sound juicey!
It's great to see your consistency. the reverse cable flys and ab crunches are on point. keep the grind up ! @BigD9795
LOWER B (Hammy Focused)
(1 Drop Set Per Exercise)
Fasted Weight: 222.6
Sleep wasn't great last night. Got a little less than 6 hours. Still, knocked this routine out and it was definitely a scorcher!
Intensifier: 1 drop set on each exercise at the end of the working sets.
Seated Hamstring Curls
1x14x185
1x12x185
1x11x185
1x11x155
Leg Extensions
1x15x205
1x13x205
1x11x205
1x13x175
DB SLDL (Stiff Legged Deadlift)
1x10x60
1x10x60
1x10x70
1x9x70
1x13x60
Leg Press (High/Wide Foot Placement)
1x16x475
1x14x475
1x13x475
1x13x400
Raised Front Foot DB Split Squats
1x16x50
1x14x50
1x13x50
1x16x40
Seated Machine Calf Press
1x12x615
1x11x615
1x11x615
1x15x575
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
123bpm
(1 Drop Set Per Exercise)
Fasted Weight: 222.6
Sleep wasn't great last night. Got a little less than 6 hours. Still, knocked this routine out and it was definitely a scorcher!
Intensifier: 1 drop set on each exercise at the end of the working sets.
Seated Hamstring Curls
1x14x185
1x12x185
1x11x185
1x11x155
Leg Extensions
1x15x205
1x13x205
1x11x205
1x13x175
DB SLDL (Stiff Legged Deadlift)
1x10x60
1x10x60
1x10x70
1x9x70
1x13x60
Leg Press (High/Wide Foot Placement)
1x16x475
1x14x475
1x13x475
1x13x400
Raised Front Foot DB Split Squats
1x16x50
1x14x50
1x13x50
1x16x40
Seated Machine Calf Press
1x12x615
1x11x615
1x11x615
1x15x575
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
123bpm
@BigD9795 Awesome work right here!
LevButlerov
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Weights are moving well even off 6 hours sleep, ham curls and extensions both kept heavy with drop sets showing you pushed through fatigue. DB stiff legs and split squats at 50s put real tension on hams and glutes, that’s solid accessory work after pressing 475 on leg press for high reps.
Upper A
Fasting Weight: 222.5
Sleep with new APAP machine right now is challenging as I am still working on getting the mask to fit correctly. It was leaky for the first 1.5 hours and pissing me off. Changed masks and finally got to sleep. Sleep is much better when everything goes right. LOL. Weight seems to be normalizing and the water retention is slowly getting better.
Had a really good session this morning. Was able to increase weights on several exercises and everything felt good. This new routine is taxing and awesome. I don't see any way I don't grow more on this routine. Intensifiers are awesome. This was a challenging week, but a good one, too!
Intensifier: 1 Rest/Pause set at the end of every exercise.
Machine Lateral Raises
1x15x120
1x14x120
1x13x120
1x11x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95 per side
1x11x95 per side
1x7x95 per side
DB Overhead Shoulder Press
1x12x45
1x11x45
1x11x45
1x7x45
Machine Fly’s
1x14x170
1x13x170
1x11x170
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x8x93
1x8x93
1x6x93
Seated Cable Rows
Close Grip/Elbows Tight
1x12x192
1x11x192
1x9x192
Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x12x187
1x11x187
1x10x187
Preacher Curls
1x13x85
1x12x85
1x11x85
1x10x85
1x8x85
Machine Rear Delt Fly's
1x12x105
1x11x105
1x9x105
BB Close Grip Bench Press
1x10x140
1x10x140
1x9x140
1x8x140
1x6x140
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 123 bpm
Fasting Weight: 222.5
Sleep with new APAP machine right now is challenging as I am still working on getting the mask to fit correctly. It was leaky for the first 1.5 hours and pissing me off. Changed masks and finally got to sleep. Sleep is much better when everything goes right. LOL. Weight seems to be normalizing and the water retention is slowly getting better.
Had a really good session this morning. Was able to increase weights on several exercises and everything felt good. This new routine is taxing and awesome. I don't see any way I don't grow more on this routine. Intensifiers are awesome. This was a challenging week, but a good one, too!
Intensifier: 1 Rest/Pause set at the end of every exercise.
Machine Lateral Raises
1x15x120
1x14x120
1x13x120
1x11x120
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95 per side
1x11x95 per side
1x7x95 per side
DB Overhead Shoulder Press
1x12x45
1x11x45
1x11x45
1x7x45
Machine Fly’s
1x14x170
1x13x170
1x11x170
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x8x93
1x8x93
1x6x93
Seated Cable Rows
Close Grip/Elbows Tight
1x12x192
1x11x192
1x9x192
Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x12x187
1x11x187
1x10x187
Preacher Curls
1x13x85
1x12x85
1x11x85
1x10x85
1x8x85
Machine Rear Delt Fly's
1x12x105
1x11x105
1x9x105
BB Close Grip Bench Press
1x10x140
1x10x140
1x9x140
1x8x140
1x6x140
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 123 bpm
Attachments
That is a ball buster of a workout friend!!
You look great! Your back is shredded.
I love the hammer strength machines!
Keep it going brother man!
LevButlerov
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Solid day and the numbers show it, bumping weights across multiple lifts means the new routine is already clicking.
Rest pause and MYO sets clearly pushed you into that extra growth zone, and handling 192 on seated rows and 140 close grip bench for multiple sets shows strength is holding strong even while you’re adjusting sleep with the APAP.
Water coming down and weight steady at 222.5 looks good in the pics, you're bigger and leaner
Yeah, it’s nice when you can feel the endurance coming back. The sleep I am getting is definitely higher quality and helping a ton. When I get the mask fit right and start getting 7+ hours of good sleep I can’t wait to see what I can do in the gym. Those weights hopefully will feel a little lighter as I go up. This routine is a scorcher. But I’m having g fun with it. So it’s all good. Another week or two and I’ll settle into a rhythm with it.Solid day and the numbers show it, bumping weights across multiple lifts means the new routine is already clicking.
Rest pause and MYO sets clearly pushed you into that extra growth zone, and handling 192 on seated rows and 140 close grip bench for multiple sets shows strength is holding strong even while you’re adjusting sleep with the APAP.
Water coming down and weight steady at 222.5 looks good in the pics, you're bigger and leaner
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Quality sleep really is the game changer, once you’re locking in 7 hours with that mask dialed the recovery and strength jumps will show quick. Endurance already coming back means the routine is working even if it feels brutal right now, and once you find that rhythm the weights will start moving smoother. Having fun with it is the biggest piece, that’s what keeps progress rolling week after week.Yeah, it’s nice when you can feel the endurance coming back. The sleep I am getting is definitely higher quality and helping a ton. When I get the mask fit right and start getting 7+ hours of good sleep I can’t wait to see what I can do in the gym. Those weights hopefully will feel a little lighter as I go up. This routine is a scorcher. But I’m having g fun with it. So it’s all good. Another week or two and I’ll settle into a rhythm with it.
@BigD9795 Wow, it's hard to believe you weigh over 220 lbs. You hold your muscle really well on your frame... because you look super lean.
Thank you, brother.
bros close grip/elbows tight is on point. preacher curls are also outstanding. machine rear delts are also no joke! @BigD9795
i think you are looking solid @BigD9795 the preacher curls and the seated cable lat bar rows are good ones. You can build some good conditioning doing those.
@BigD9795 can you share more about your APAP machine. what is the cost? do you have a pic to share? i've always been interested in getting one
Your physique is looking, fantastic. Good conditioning and looking lean. This type of training is paying off for you. I like the preacher curls. @BigD9795
@BigD9795 is ripped and solid like stone!!
@BigD9795 great work getting the cardio in and awesome job on the volume!!!
The exact machine I have can be found here:
https://www.resmed.com/en-us/products/cpap/machines/airsense-11/
I was able to find it on sale online for like $689. About half regular retail for one. It’s very sophisticated in its operation and working well so far.
Looks like what I have
I have the same cpap machine. Haven't used it since last year. Will start up again tonight.
This machine is making a difference. When I get the mask fitting well I believe it will change everything for me in terms of sleep. I’m also hoping it takes care of my insomnia. My sleek study showed that in a 6 hour time frame, I stoppped breathing for up to 10 seconds 86 times. My O2 levels dropped below 70% 180 times. I think that my insomnia was caused because I was constantly stopping breathing and it was waking me up. But who knows. I just know that the quality of the sleep I’m getting now is FAR better than it was and they say it will get even better since I’ve only been on the machine about 10 days.
Killed the volume
i agree!
wow that is a good deal. how did you get that price? is it noisy?
I think I got it on CPAP Network. It’s very quiet.
nice man. that is good info
Trying to kill the bis i see
Good update on this Bru
Yes sir!! Gotta grow those things!
Have u noticed improvements even with the mask struggle ?
@BigD9795 putting in some serious work!
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throw up some pics of it
Absolutely. The quality of sleep is definitely better. And I’m getting the mask thing figured out. So that’s better too.
https://cpapnetwork.com/resmed-airsense-11-autoset-with-humidair-and-climatelineair/throw up some pics of it
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I meant for the real one
LOWER A (Quad Focused)
Fasted Weight: 222.7
Today felt good. Sleep was definitely better last night. Seems to be improving by the day.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Seated Hamstring Curls
1x15x185
1x14x185
1x12x185
1x9x185
Leg Extensions
1x12x210
1x11x210
1x10x210
1x8x210
Hack Squat
1x15x185
1x13x185
1x11x185
1x9x185
Leg Press
1x11x485
1x10x485
1x10x485
1x8x485
Raised Front Foot DB Split Squats
1x15x50
1x13x50
1x11x50
Seated Machine Calf Press
1x13x615
1x12x615
1x11x615
1x10x615
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
130bpm
Fasted Weight: 222.7
Today felt good. Sleep was definitely better last night. Seems to be improving by the day.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Seated Hamstring Curls
1x15x185
1x14x185
1x12x185
1x9x185
Leg Extensions
1x12x210
1x11x210
1x10x210
1x8x210
Hack Squat
1x15x185
1x13x185
1x11x185
1x9x185
Leg Press
1x11x485
1x10x485
1x10x485
1x8x485
Raised Front Foot DB Split Squats
1x15x50
1x13x50
1x11x50
Seated Machine Calf Press
1x13x615
1x12x615
1x11x615
1x10x615
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
130bpm
You are strong brother!! I like this workout!! Brother man your volume is super great and you are your ass off!!
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Strong lower session with smart intensity work from the rest-pause sets. Keep hack squats deep and pause slightly at the bottom for stability, and push leg press up to 495 lbs next week holding 4x10 before adding more load.
Sleep improving will help recovery and leg fullness.
@BigD9795 looking really lean man. Great work on the physique
@BigD9795 when i was bigger 10 years ago i could have def used that. i think now that i am so lean i don't have issues like before. but i think i still will eventually get one of these
one of the things i like about your training is you push the volume. you push your limits bigtime. and you finish with solid cardio and cool down @BigD9795
@BigD9795 is a machine!!
bros hard to believe you 227 lbs. you look much leaner then that @BigD9795 it shows how much muscle mass you got on your frame
@BigD9795 that's good that you're able to use a seated machine calf. A lot of gyms don't have them. Or they have them but you can never get on them because there's a long line
You gotta love a good quadriceps session like this. You also did a great job finishing out with cardio. That also hits your legs and really exhausted them. But my favorite of all is the hack squat it's one of the best @BigD9795
Upper B (1 Drop Set Per Exercise)
Fasting Weight: 223.1
Had a great session today. Tough routine, but it is a lot of fun. Great challenge! Sleep is going better. Weight is still a little bit erratic, but the doctor's told me to expect that some.
Straight Arm Cable Pullover (Lat Prayers)
1x14x70.4
1x12x70.4
1x12x57.2
Single Arm Lat Cable Pulldown w/ Neutral Grip
1x9x88
1x8x88
1x11x66
Seated Cable Row (Med Grip/Elbows close to body)
1x12x192
1x11x192
1x13x165
Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x60
1x9x60
1x12x50
Cable Lateral Raises (Side Delts)
1x12x30
1x11x30
1x10x30
1x12x25
BB Incline Chest Press
1x9x145
1x8x145
1x10x135
BB Flat Chest Press
1x10x155
1x9x155
1x10x140
Machine Flys
1x15x170
1x14x170
1x16x150
Machine Rear Delt Flys
1x12x110
1x11x110
1x12x100
15-30% Incline EZ Bar French Press
1x15x80
1x14x80
1x12x80
1x12x70
Standing Dual Cable Bicep Curls – Bayesian Curls
1x15x37
1x14x37
1x12x37
1x15x23
Abs: Machine Crunches
4x20x235
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm
Fasting Weight: 223.1
Had a great session today. Tough routine, but it is a lot of fun. Great challenge! Sleep is going better. Weight is still a little bit erratic, but the doctor's told me to expect that some.
Straight Arm Cable Pullover (Lat Prayers)
1x14x70.4
1x12x70.4
1x12x57.2
Single Arm Lat Cable Pulldown w/ Neutral Grip
1x9x88
1x8x88
1x11x66
Seated Cable Row (Med Grip/Elbows close to body)
1x12x192
1x11x192
1x13x165
Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x60
1x9x60
1x12x50
Cable Lateral Raises (Side Delts)
1x12x30
1x11x30
1x10x30
1x12x25
BB Incline Chest Press
1x9x145
1x8x145
1x10x135
BB Flat Chest Press
1x10x155
1x9x155
1x10x140
Machine Flys
1x15x170
1x14x170
1x16x150
Machine Rear Delt Flys
1x12x110
1x11x110
1x12x100
15-30% Incline EZ Bar French Press
1x15x80
1x14x80
1x12x80
1x12x70
Standing Dual Cable Bicep Curls – Bayesian Curls
1x15x37
1x14x37
1x12x37
1x15x23
Abs: Machine Crunches
4x20x235
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm
Holy shit!! Pushing hard volume!!! I like it!! Were you on fire!!???
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Strong upper session with excellent balance between pull and press work and good control through each drop set. Keep rows heavy at 60 lbs until you can hit 12 reps clean on all sets, then move up in 5 lb jumps, and use that same slow tempo for your chest presses to keep tension high.
Cardio and abs finish are spot on at moderate intensity, so leave that as is. With fasting weight at 223 lbs and sleep improving, stay consistent for 1 more week before changing calories or volume.
Any noise would keep me awake
Oh yeah, pump was great!!!
Right on!! That is the best
LOWER B (Hammy Focused)
(1 Drop Set Per Exercise)
Fasted Weight: 220.2
Sleep was good last night. First time in a while I have woken up and felt good to go. GREAT FEELING! I love this hamstring focused leg day. Hit it hard. Cardio was good. Everything felt good today.
Intensifier: 1 drop set on each exercise at the end of the working sets.
Seated Hamstring Curls
1x15x185
1x13x185
1x12x185
1x15x165
Leg Extensions
1x13x210
1x12x210
1x11x210
1x12x180
DB SLDL (Stiff Legged Deadlift)
1x12x70
1x11x70
1x10x70
1x9x70
1x13x60
Leg Press (High/Wide Foot Placement)
1x12x485
1x11x485
1x10x485
1x16x450
Raised Front Foot DB Split Squats
1x17x50
1x16x50
1x14x50
1x17x40
Seated Machine Calf Press
1x14x615
1x13x615
1x12x615
1x16x575
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
133bpm
(1 Drop Set Per Exercise)
Fasted Weight: 220.2
Sleep was good last night. First time in a while I have woken up and felt good to go. GREAT FEELING! I love this hamstring focused leg day. Hit it hard. Cardio was good. Everything felt good today.
Intensifier: 1 drop set on each exercise at the end of the working sets.
Seated Hamstring Curls
1x15x185
1x13x185
1x12x185
1x15x165
Leg Extensions
1x13x210
1x12x210
1x11x210
1x12x180
DB SLDL (Stiff Legged Deadlift)
1x12x70
1x11x70
1x10x70
1x9x70
1x13x60
Leg Press (High/Wide Foot Placement)
1x12x485
1x11x485
1x10x485
1x16x450
Raised Front Foot DB Split Squats
1x17x50
1x16x50
1x14x50
1x17x40
Seated Machine Calf Press
1x14x615
1x13x615
1x12x615
1x16x575
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
133bpm
@BigD9795 awesome work right here!
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That’s a strong hamstring session with volume and control right where it should be, and the 485 lb press with high stance pairs perfectly with those 70 lb SLDLs for lengthened tension. Keep the drop sets just on the final set like this to manage fatigue and progress each top set by 5–10 lbs every 1–2 weeks.LOWER B (Hammy Focused)
(1 Drop Set Per Exercise)
Fasted Weight: 220.2
Sleep was good last night. First time in a while I have woken up and felt good to go. GREAT FEELING! I love this hamstring focused leg day. Hit it hard. Cardio was good. Everything felt good today.
Intensifier: 1 drop set on each exercise at the end of the working sets.
Seated Hamstring Curls
1x15x185
1x13x185
1x12x185
1x15x165
Leg Extensions
1x13x210
1x12x210
1x11x210
1x12x180
DB SLDL (Stiff Legged Deadlift)
1x12x70
1x11x70
1x10x70
1x9x70
1x13x60
Leg Press (High/Wide Foot Placement)
1x12x485
1x11x485
1x10x485
1x16x450
Raised Front Foot DB Split Squats
1x17x50
1x16x50
1x14x50
1x17x40
Seated Machine Calf Press
1x14x615
1x13x615
1x12x615
1x16x575
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
133bpm
Cardio at 25 min post leg day is ideal for recovery and blood flow. Your 220 lb weight with that output suggests you’re right on the edge of a recomp window,.
I might look into it myself, i have a sleep study in december
So much fun!! I I LOVED MY SLEEP STUDY……Not
Nice work right here
@BigD9795 great training update man. I like the volume and getting the cardio in
I hated the study. BUT, I love the improved sleep!!! It's making a HUGE difference.
LOWER A (Quad Focused)
Fasted Weight: 222.1
Today's leg session was great! Today was the 3rd leg day this week! I got the best sleep last night that I have had since I can even remember. Everything was just firing on all cylinders. Even the post leg day cardio was not too bad. So stoked about getting better sleep now. It seems that it may change everything in terms of my strength, workouts, endurance, and most importantly my general health and menta well-being.
Felt so good after my abs exercise that I decided to do a 1RM on Leg press. Got 810# with legit form and could probably have done more. But no need to push it. 18 45's looked pretty cool on that machine! I know a lot of younger guys could probably do this easily. But at 56 I am feeling great about this.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Seated Hamstring Curls
1x15x185
1x14x185
1x12x185
1x9x185
Leg Extensions
1x14x210
1x13x210
1x11x210
1x9x210
BB Back Squat
1x10x225
1x9x225
1x8x225
1x6x225
Leg Press
1x12x500
1x11x500
1x10x500
1x8x500
Raised Front Foot Split Squat
1x12x55
1x11x55
1x9x55
Seated Machine Calf Press
1x13x630
1x12x630
1x11x630
1x10x630
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
124bpm
Fasted Weight: 222.1
Today's leg session was great! Today was the 3rd leg day this week! I got the best sleep last night that I have had since I can even remember. Everything was just firing on all cylinders. Even the post leg day cardio was not too bad. So stoked about getting better sleep now. It seems that it may change everything in terms of my strength, workouts, endurance, and most importantly my general health and menta well-being.
Felt so good after my abs exercise that I decided to do a 1RM on Leg press. Got 810# with legit form and could probably have done more. But no need to push it. 18 45's looked pretty cool on that machine! I know a lot of younger guys could probably do this easily. But at 56 I am feeling great about this.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Seated Hamstring Curls
1x15x185
1x14x185
1x12x185
1x9x185
Leg Extensions
1x14x210
1x13x210
1x11x210
1x9x210
BB Back Squat
1x10x225
1x9x225
1x8x225
1x6x225
Leg Press
1x12x500
1x11x500
1x10x500
1x8x500
Raised Front Foot Split Squat
1x12x55
1x11x55
1x9x55
Seated Machine Calf Press
1x13x630
1x12x630
1x11x630
1x10x630
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
124bpm
Last edited:
LevButlerov
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That’s a killer lower day, hitting 3 leg sessions in a week and pulling 810 lbs on leg press at 56 is impressive. Sleep clearly made the difference, strength and recovery both jumped.LOWER A (Quad Focused)
Fasted Weight: 222.1
Today's leg session was great! Today was the 3rd leg day this week! I got the best sleep last night that I have had since I can even remember. Everything was just firing on all cylinders. Even the post leg day cardio was not too bad. So stoked about getting better sleep now. It seems that it may change everything in terms of my strength, workouts, endurance, and most importantly my general health and menta well-being.
Felt so good after my abs exercise that I decided to do a 1RM on Leg press. Got 810# with legit form and could probably have done more. But no need to push it. 18 45's looked pretty cool on that machine! I know a lot of younger guys could probably do this easily. But at 56 I am feeling great about this.
Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.
Seated Hamstring Curls
1x15x185
1x14x185
1x12x185
1x9x185
Leg Extensions
1x14x210
1x13x210
1x11x210
1x9x210
BB Back Squat
1x10x225
1x9x225
1x8x225
1x6x225
Leg Press
1x12x500
1x11x500
1x10x500
1x8x500
Raised Front Foot Split Squat
1x12x55
1x11x55
1x9x55
Seated Machine Calf Press
1x13x630
1x12x630
1x11x630
1x10x630
Abs: Flutter Kicks
4x20
Cardio: Elliptical
25min + 2min Cool Down
124bpm
Next leg day, drop intensity slightly to let joints breathe and keep the rest-pause only on squats.
Upper A
Fasting Weight: 223.7
Sleep is definitely improving. So is my stress, anxiety, and general fatigue. Overall, just feeling SO MUCH BETTER. Finally able to relax more and enjoy the process so much more. Having some fun. Feels great! I can vouch for high cortisol levels and stress just screwing everything up. Poor sleep really affects EVERYTHING! I'm too old for that BS.
Today's workout felt good. Feeling stronger. More capable. Upping weights and/or reps. I'll take that for sure!
No intensifiers this week AND a bump in carbs.
Machine Lateral Raises
1x15x125
1x14x125
1x13x125
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95 per side
1x11x95 per side
DB Overhead Shoulder Press
1x12x45
1x11x45
1x10x45
Machine Fly’s
1x13x175
1x12x175
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x93
1x9x93
Seated Cable Rows
Close Grip/Elbows Tight
1x13x197
1x12x197
Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x9x192
1x8x192
Preacher Curls
1x12x90
1x11x90
1x10x90
1x9x90
BB Close Grip Bench Press
1x12x140
1x11x140
1x10x140
1x9x140
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 132 bpm
Fasting Weight: 223.7
Sleep is definitely improving. So is my stress, anxiety, and general fatigue. Overall, just feeling SO MUCH BETTER. Finally able to relax more and enjoy the process so much more. Having some fun. Feels great! I can vouch for high cortisol levels and stress just screwing everything up. Poor sleep really affects EVERYTHING! I'm too old for that BS.
Today's workout felt good. Feeling stronger. More capable. Upping weights and/or reps. I'll take that for sure!
No intensifiers this week AND a bump in carbs.
Machine Lateral Raises
1x15x125
1x14x125
1x13x125
Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95 per side
1x11x95 per side
DB Overhead Shoulder Press
1x12x45
1x11x45
1x10x45
Machine Fly’s
1x13x175
1x12x175
Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x93
1x9x93
Seated Cable Rows
Close Grip/Elbows Tight
1x13x197
1x12x197
Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x9x192
1x8x192
Preacher Curls
1x12x90
1x11x90
1x10x90
1x9x90
BB Close Grip Bench Press
1x12x140
1x11x140
1x10x140
1x9x140
Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 132 bpm
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