Approved Log Puritysourcelabs Training and lifestyle Journal

[LevButlerov]

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

Good upper session, pressing and pulling strength are both up. The 95 per side incline press and 197 cable rows show clear progress.

Sleep and stress improvements are paying off fast. Keep carbs higher and recovery tight, you’re clearly gaining momentum now.

 

[stevesmi]

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

@BigD9795 this is an excellent job on this training. nice batch of exercises. you are putting in the time which i love

 

[Mobster]

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

Good news on the sleep

 

[2Thick]

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

@BigD9795 you look good boss. you won't go wrong with preacher curls. BB close grip bench press also is terrific!

 

[Ulter]

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

BB close grip bench press and preacher curls are terrific. seated cable rows. @BigD9795 single arm lat cable pulldowns

 

[ROIDDERS]

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

@BigD9795 I always enjoy seeing your updates. The training that you put together is outstanding. 25 minutes plus a cooldown phase is really nice as well on the cardio and the training that you're doing.

 

[MarkNV]

@BigD9795 I always enjoy seeing your updates. The training that you put together is outstanding. 25 minutes plus a cooldown phase is really nice as well on the cardio and the training that you're doing.

@BigD9795 has some really good workouts. I am seeing stuff that I want to pillage

 

[ceo]

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

Bros. You looking fantastic on this. The seated cable rows and lap bar row are really good. Also I love the preacher curls. @BigD9795

 

[BigD9795]

@BigD9795 has some really good workouts. I am seeing stuff that I want to pillage

Go for it! It's good stuff!

 

[BigD9795]

LOWER A (Quad Focused)

Fasted Weight: 223.4

Seated Hamstring Curls
1x15x185
1x14x185
1x12x185

Leg Extensions
1x15x210
1x14x210
1x12x210

Hack Squat
1x11x190
1x10x190
1x9x190

Leg Press
1x12x500
1x11x500
1x10x500

Raised Front Foot Split Squat
1x15x50
1x14x50
1x13x50

Seated Machine Calf Press
1x14x630
1x13x630
1x12x630

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
127bpm

 

[LevButlerov]

LOWER A (Quad Focused)

Fasted Weight: 223.4

Seated Hamstring Curls
1x15x185
1x14x185
1x12x185

Leg Extensions
1x15x210
1x14x210
1x12x210

Hack Squat
1x11x190
1x10x190
1x9x190

Leg Press
1x12x500
1x11x500
1x10x500

Raised Front Foot Split Squat
1x15x50
1x14x50
1x13x50

Seated Machine Calf Press
1x14x630
1x13x630
1x12x630

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
127bpm

Strong lower day with tight control and consistent effort. Keep hack squats at 190 for 3x10 next session and push leg press to 510 for 2x10-12.

Split squats and calf press both look good so hold 50 lbs and 630 lbs for another week to lock form. Cardio setup is perfect so keep the 25 minutes steady post training.

 

[RoySimpson]

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

@BigD9795 solid workout right here!

 

[BigD9795]

Upper B

Fasting Weight: 222.8

Sleep was a little down in terms of time frame. A little less than 7 hours. But still getting better quality sleep. Weights felt good today. Had a great pump today. Jumped up in weight on most exercises. Feeling stronger! Will add a few pics.

Straight Arm Cable Pullover (Lat Prayers)
1x15x70.4
1x13x70.4

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x11x93
1x10x93

Seated Cable Row (Med Grip/Elbows close to body)
1x10x209
1x9x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x9x75
1x8x75

Cable Lateral Raises (Side Delts)
1x13x30
1x12x30
1x11x30

DB Incline Chest Press
1x10x75
1x9x75

DB Flat Chest Press
1x10x75
1x9x75

Standing Cable Fly's
1x14x67
1x13x67

Machine Rear Delt Fly's
1x15x115
1x14x115

15-30% Incline EZ Bar French Press
1x12x85
1x11x85
1x10x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[ROIDDERS]

@BigD9795 has some really good workouts. I am seeing stuff that I want to pillage

That's the right spirit right there. Toss that iron around.

 

[MarkNV]

Upper B

Fasting Weight: 222.8

Sleep was a little down in terms of time frame. A little less than 7 hours. But still getting better quality sleep. Weights felt good today. Had a great pump today. Jumped up in weight on most exercises. Feeling stronger! Will add a few pics.

Straight Arm Cable Pullover (Lat Prayers)
1x15x70.4
1x13x70.4

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x11x93
1x10x93

Seated Cable Row (Med Grip/Elbows close to body)
1x10x209
1x9x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x9x75
1x8x75

Cable Lateral Raises (Side Delts)
1x13x30
1x12x30
1x11x30

DB Incline Chest Press
1x10x75
1x9x75

DB Flat Chest Press
1x10x75
1x9x75

Standing Cable Fly's
1x14x67
1x13x67

Machine Rear Delt Fly's
1x15x115
1x14x115

15-30% Incline EZ Bar French Press
1x12x85
1x11x85
1x10x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

Strong fast paced workout!! I love these...Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide). I love hitting those hard!! Have you ever super setted them with Kelso shrugs? You don't even have to get up

That's the right spirit right there. Toss that iron around.

fucking A LETS GO!! It is great reading logs. So many different looks, so many different points of view. How can we not succeed with so much knowledge going towards being the best!!

 

[BigD9795]

Strong fast paced workout!! I love these...Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide). I love hitting those hard!! Have you ever super setted them with Kelso shrugs? You don't even have to get up

fucking A LETS GO!! It is great reading logs. So many different looks, so many different points of view. How can we not succeed with so much knowledge going towards being the best!!

I haven't supersetted with Kelso Shrugs. But that's a great idea. I do Kelso shrugs all the time. And lugging those 75# dumbbells to the incline bench is a workout in itself. LOL Makes sense to stay there and get some trap work in.

 

[MarkNV]

I haven't supersetted with Kelso Shrugs. But that's a great idea. I do Kelso shrugs all the time. And lugging those 75# dumbbells to the incline bench is a workout in itself. LOL Makes sense to stay there and get some trap work in.

Thats RIGHT!!! Taking advantage of space and time and PAIN!!! Lets fucking Go!!!

 

[LevButlerov]

Upper B

Fasting Weight: 222.8

Sleep was a little down in terms of time frame. A little less than 7 hours. But still getting better quality sleep. Weights felt good today. Had a great pump today. Jumped up in weight on most exercises. Feeling stronger! Will add a few pics.

Straight Arm Cable Pullover (Lat Prayers)
1x15x70.4
1x13x70.4

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x11x93
1x10x93

Seated Cable Row (Med Grip/Elbows close to body)
1x10x209
1x9x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x9x75
1x8x75

Cable Lateral Raises (Side Delts)
1x13x30
1x12x30
1x11x30

DB Incline Chest Press
1x10x75
1x9x75

DB Flat Chest Press
1x10x75
1x9x75

Standing Cable Fly's
1x14x67
1x13x67

Machine Rear Delt Fly's
1x15x115
1x14x115

15-30% Incline EZ Bar French Press
1x12x85
1x11x85
1x10x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

Good upper session. The load jumps on cable work and DB presses mark solid progress, and volume through rows and flys balances the session perfectly.

At 222.8 lbs and better sleep quality, keep recovery tight and stick with 25 mins elliptical post training. Add 20–30 g carbs pre workout to keep pumps consistent through the week.

 

[ballin2504]

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

@BigD9795 awesome training update big guy. Glad to see you. Got some cardio in also keep it up.

 

[BigD9795]

LOWER B (Hammy Focused)

Fasted Weight: 222.4

Sleep was pretty solid last night. Hammy day was good. Went up in weight on most exercises. Everything felt good this morning. Except reverse lunges. They never feel good.


Seated Hamstring Curls
1x12x190
1x11x190
1x10x190

Leg Extensions
1x12x215
1x11x215
1x10x215

DB SLDL (Stiff Legged Deadlift)
1x11x75
1x11x75
1x10x75
1x9x75

Leg Press (High/Wide Foot Placement)
1x12x500
1x11x500
1x10x500

DB Reverse Lunges
1x12x45
1x11x45
1x10x45

Seated Machine Calf Press
1x13x675
1x12x675
1x11x675

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
128bpm

 

[MarkNV]

LOWER B (Hammy Focused)

Fasted Weight: 222.4

Sleep was pretty solid last night. Hammy day was good. Went up in weight on most exercises. Everything felt good this morning. Except reverse lunges. They never feel good.


Seated Hamstring Curls
1x12x190
1x11x190
1x10x190

Leg Extensions
1x12x215
1x11x215
1x10x215

DB SLDL (Stiff Legged Deadlift)
1x11x75
1x11x75
1x10x75
1x9x75

Leg Press (High/Wide Foot Placement)
1x12x500
1x11x500
1x10x500

DB Reverse Lunges
1x12x45
1x11x45
1x10x45

Seated Machine Calf Press
1x13x675
1x12x675
1x11x675

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
128bpm

Nice set!1 How was the pump on your legs? Could you walk out of the gym?

 

[LevButlerov]

LOWER B (Hammy Focused)

Fasted Weight: 222.4

Sleep was pretty solid last night. Hammy day was good. Went up in weight on most exercises. Everything felt good this morning. Except reverse lunges. They never feel good.


Seated Hamstring Curls
1x12x190
1x11x190
1x10x190

Leg Extensions
1x12x215
1x11x215
1x10x215

DB SLDL (Stiff Legged Deadlift)
1x11x75
1x11x75
1x10x75
1x9x75

Leg Press (High/Wide Foot Placement)
1x12x500
1x11x500
1x10x500

DB Reverse Lunges
1x12x45
1x11x45
1x10x45

Seated Machine Calf Press
1x13x675
1x12x675
1x11x675

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
128bpm

Good hamstring session. The 75 lb stiff-leg deadlifts and 500 lb leg press with high stance hit the posterior chain hard while keeping joint load reasonable.

Strong calf work with 675 lb seated presses caps the session well, and 25 minutes on the elliptical keeps conditioning up without hurting recovery.

 

[BigD9795]

Nice set!1 How was the pump on your legs? Could you walk out of the gym?

Yes. But a little bow legged.

 

[LevButlerov]

Yes. But a little bow legged.

Bow leg pump

 

[MarkNV]

Yes. But a little bow legged.

I love that

 

[BigD9795]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[MarkNV]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

You must be feeling great! That was a great workout!!

 

[LevButlerov]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

Hot session. Every press and row moved clean with increasing loads, and that 131 bpm heart rate through 25 minutes of cardio is right up there!

Backing off preacher curls to protect that elbow is smart, just keep it warmed up next time, spend some time rolling it and stretching it before you start.

 

[stevesmi]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 This is a big time workout man. The preacher curls and seated cable rows are looking really sweet and I love the machine flies.

 

[2Thick]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

good work man. the neutral grip elbows is a good option. the seated cable rows is on point @BigD9795

 

[Mobster]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

My right elbow tweaks a little until I'm fully warmed up

 

[ceo]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

seated cable rows, seated cable lat bar row. all good stuff. same with preacher curls @BigD9795

 

[Ulter]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

nice job on the APAP. seems like a lot of people are doing that. @BigD9795 i might have to start using one too

 

[ROIDDERS]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 nice job improving your sleep and training. that is what its all about! keep the iron going

 

[ballin2504]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 heck yeah man great work getting the elliptical in nice work on this training also

 

[BigD9795]

My right elbow tweaks a little until I'm fully warmed up

Yeah, I jumped up in weight a bit too fast. Going to have to back off and let it calm down. Should be better in a few days.

 

[BigD9795]

LOWER A (Quad Focused)

Fasted Weight: 223.4

Had issues with getting a good nights sleep. Still figuring that stuff out. Still got about 6.5 hours. Good leg day. Coach added in Lateral raises on all training days that I don't hit shoulders. Love it!

DB Leaning Lateral Raises (Super slow eccentric)
1x12x22.5
1x12x22.5
1x12x22.5
1x12x22.5

Seated Hamstring Curls
1x13x190
1x12x190
1x11x190

Leg Extensions
1x13x215
1x12x215
1x12x215

Hack Squat
1x12x190
1x11x190
1x10x190

Leg Press
1x13x500
1x12x500
1x11x500

Raised Front Foot Split Squat
1x15x50
1x14x50

Seated Machine Calf Press
1x12x680
1x12x680
1x12x680

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
129 bpm

 

[RoySimpson]

Upper A

Fasting Weight: 221.3

Got a new APAP mask in and it fits MUCH better. Got solid sleep last night. Feeling great today.

I always love Upper days, but today was awesome. Every lift felt good except Preacher Curls. Having a bit of elbow tendonitis. Had to back off a bit to keep that in check. But still getting stronger. Increasing weights throughout the week on most exercises.


Machine Lateral Raises
1x12x130
1x11x130
1x10x130

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x13x95 per side
1x12x95 per side

DB Overhead Shoulder Press
1x11x50
1x10x50
1x9x50

Machine Fly’s
1x15x175
1x14x175

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x12x125
1x11x125

Seated Cable Rows
Close Grip/Elbows Tight
1x11x209
1x10x209

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x10x192
1x9x192

Preacher Curls
1x12x90
1x11x80
1x10x80
1x9x80

BB Close Grip Bench Press
1x13x140
1x12x140
1x11x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 awesome work right here!

 

[LevButlerov]

LOWER A (Quad Focused)

Fasted Weight: 223.4

Had issues with getting a good nights sleep. Still figuring that stuff out. Still got about 6.5 hours. Good leg day. Coach added in Lateral raises on all training days that I don't hit shoulders. Love it!

DB Leaning Lateral Raises (Super slow eccentric)
1x12x22.5
1x12x22.5
1x12x22.5
1x12x22.5

Seated Hamstring Curls
1x13x190
1x12x190
1x11x190

Leg Extensions
1x13x215
1x12x215
1x12x215

Hack Squat
1x12x190
1x11x190
1x10x190

Leg Press
1x13x500
1x12x500
1x11x500

Raised Front Foot Split Squat
1x15x50
1x14x50

Seated Machine Calf Press
1x12x680
1x12x680
1x12x680

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
129 bpm

Hack squat and leg press both heavy with clean reps and that 500 lb impressive!

how do you feel?

 

[25homes]

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

Good workout Right here

 

[BigD9795]

Hack squat and leg press both heavy with clean reps and that 500 lb impressive!

how do you feel?

Feeling good. With sleep improving, feeling better and better by the day. Plan to move that 500lb. up in short order.

 

[BigD9795]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[Tiger Salman Khan]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

@BigD9795 Numbers look strong.....keep growing.......

 

[LevButlerov]

Feeling good. With sleep improving, feeling better and better by the day. Plan to move that 500lb. up in short order.

500lbg is hardcore!

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

Strong upper day. Good volume with the 75 lb presses and strong finish on arms and delts. After cardio so planks imo

 

[Mobster]

I'd have you do less sets cos 26 is too many

 

[stevesmi]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

@BigD9795 Wow, that's very inspirational to see how excited you are about this training. It just shows that it's good to work with a coach. The extra carbs are paying off for you.

 

[Ulter]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

this is a solid workout. I like how you do two sets on basically every workout. That keeps things more fun. Instead of sitting there and doing 4 or 5 sets it gets very boring. @BigD9795

 

[ceo]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

Bros. You kicking ass and taking names. pushing the iron to the max. @BigD9795 I love how you do your workout and then you still take time for cardio and hitting the abs. You gotta work the core.

 

[2Thick]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

@BigD9795 EVO family respect and love for this great workout. Nice job posting the percentage of the incline on the easy bar French pressing. And then nice job also doing those Bayesian curls.

 

[ROIDDERS]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

Good job finishing out a tough workout with some cardio. 25 minutes is not bad at all. you also do some stretching as well? @BigD9795

 

[BigD9795]

Bros. You kicking ass and taking names. pushing the iron to the max. @BigD9795 I love how you do your workout and then you still take time for cardio and hitting the abs. You gotta work the core.

Thank you, bro! I always work the abs!

 

[BigD9795]

Good job finishing out a tough workout with some cardio. 25 minutes is not bad at all. you also do some stretching as well? @BigD9795

Cardio is a MUST for me. I do it post-workout so I have as much gas in the tank for the lifting. Some days it's a grind, but I am trying to do a lean bulk. So, for me, cardio is always going to be there. I start every workout with stretching and mobility exercises. I tore my right rotator cuff badly 1.5 years ago. Couldn't lift my arm for a while after that. They wanted to do surgery. I chose rehab instead. It was the right choice for me. I'm up to 75# dumbbells on incline and chest press, so I am very happy with that. Just had to strengthen all the muscles around it for a good bit.

 

[BigD9795]

LOWER B (Hammy Focused)

Fasted Weight: 222

Great day in the gym. Having fun with this new routine.

Adding lateral raises to every Leg day so hitting the side delts hard to bring them up some more.

Seated Hamstring Curls
1x13x190
1x12x190
1x11x190

Leg Extensions
1x14x215
1x13x215
1x12x215

HS SLDL (Stiff Legged Deadlift)
1x12x90
1x11x90
1x10x90

Leg Press (High/Wide Foot Placement)
1x13x500
1x12x500
1x11x500

DB Reverse Lunges
1x13x45
1x12x45
1x11x45

Seated Machine Calf Press
1x15x680
1x14x680
1x13x680

DB Hanging Lateral Raises (Very Slow and Controlled Eccentric - 3-4 seconds)
1x13x22.5
1x12x22.5
1x11x22.5
1x10x22.5

Abs: Leg Raises
4x20

Cardio: Elliptical
25min + 2min Cool Down
133bpm

 

[LevButlerov]

LOWER B (Hammy Focused)

Fasted Weight: 222

Great day in the gym. Having fun with this new routine.

Adding lateral raises to every Leg day so hitting the side delts hard to bring them up some more.

Seated Hamstring Curls
1x13x190
1x12x190
1x11x190

Leg Extensions
1x14x215
1x13x215
1x12x215

HS SLDL (Stiff Legged Deadlift)
1x12x90
1x11x90
1x10x90

Leg Press (High/Wide Foot Placement)
1x13x500
1x12x500
1x11x500

DB Reverse Lunges
1x13x45
1x12x45
1x11x45

Seated Machine Calf Press
1x15x680
1x14x680
1x13x680

DB Hanging Lateral Raises (Very Slow and Controlled Eccentric - 3-4 seconds)
1x13x22.5
1x12x22.5
1x11x22.5
1x10x22.5

Abs: Leg Raises
4x20

Cardio: Elliptical
25min + 2min Cool Down
133bpm

Good lower B day, hamstrings got hammered with those 190 curls and 500 leg press at that tempo. Adding lateral raises on leg days is smart, that slow eccentric will bring shape fast.

 

[RoySimpson]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

@BigD9795 awesome workout right here!

 

[BigD9795]

Upper A

Fasting Weight: 219.6

Very good day in the gym. Everything felt good. I really like the increased volume of the new routine I recently started. Went up on either reps or weights OR both. With the exception of the Machine Lateral Raises. I dropped 10 pounds and went for a more controlled and very slow eccentric to get the most stretch and time under tension as possible. Coach bumped carbs this week and weight is dropping some. I won't argue with that. But I also think this may be due tot he much improved sleep I have been having the last couple of weeks and that my body is working more efficiently and probably less cortisol sikes and fluid retention. Either way, I will take it.


Machine Lateral Raises
1x11x120
1x11x120
1x10x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x10x100 per side
1x9x100 per side

DB Overhead Shoulder Press
1x12x50
1x11x50
1x9x50

Machine Fly’s
1x12x180
1x12x180

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x11x135
1x10x135

Seated Cable Rows
Close Grip/Elbows Tight
1x10x214
1x10x214

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x11x192
1x10x192

Preacher Curls
1x12x85
1x11x85
1x10x85
1x10x85

BB Close Grip Bench Press
1x14x140
1x13x140
1x12x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133 bpm

 

[MarkNV]

Upper A

Fasting Weight: 219.6

Very good day in the gym. Everything felt good. I really like the increased volume of the new routine I recently started. Went up on either reps or weights OR both. With the exception of the Machine Lateral Raises. I dropped 10 pounds and went for a more controlled and very slow eccentric to get the most stretch and time under tension as possible. Coach bumped carbs this week and weight is dropping some. I won't argue with that. But I also think this may be due tot he much improved sleep I have been having the last couple of weeks and that my body is working more efficiently and probably less cortisol sikes and fluid retention. Either way, I will take it.


Machine Lateral Raises
1x11x120
1x11x120
1x10x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x10x100 per side
1x9x100 per side

DB Overhead Shoulder Press
1x12x50
1x11x50
1x9x50

Machine Fly’s
1x12x180
1x12x180

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x11x135
1x10x135

Seated Cable Rows
Close Grip/Elbows Tight
1x10x214
1x10x214

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x11x192
1x10x192

Preacher Curls
1x12x85
1x11x85
1x10x85
1x10x85

BB Close Grip Bench Press
1x14x140
1x13x140
1x12x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133 bpm

BIG D!! You are an animal!! That looks like a killer workout!! I think my favorite part is the finishing with more sets on your arms, I bet the pump at the end was excruciating, especially those close grip bench, nice!!
That is awesome that your sleep is under control, what a game changer! Your coach increased your carbs snd you are dropping weight!! I only wish my body would respond like that!! Great workout brother man!!

 

[BigD9795]

BIG D!! You are an animal!! That looks like a killer workout!! I think my favorite part is the finishing with more sets on your arms, I bet the pump at the end was excruciating, especially those close grip bench, nice!!
That is awesome that your sleep is under control, what a game changer! Your coach increased your carbs snd you are dropping weight!! I only wish my body would respond like that!! Great workout brother man!!

Thank you, brother! I just keep hitting it as hard as I can. With the increased volume in this new routine, I believe I am burning more calories and with keeping the cardio the same, I think its just burning more calories and the weight is dropping a little. I will monitor that. I don't want to hinder the growth too much. It's a balancing act. But I do feel leaner the past week or so. I won't complain about that. Especially since I was a former fatty.

 

[ceo]

Thank you, bro! I always work the abs!

Bros. Hell yeah. ABS are important.

 

[ROIDDERS]

Cardio is a MUST for me. I do it post-workout so I have as much gas in the tank for the lifting. Some days it's a grind, but I am trying to do a lean bulk. So, for me, cardio is always going to be there. I start every workout with stretching and mobility exercises. I tore my right rotator cuff badly 1.5 years ago. Couldn't lift my arm for a while after that. They wanted to do surgery. I chose rehab instead. It was the right choice for me. I'm up to 75# dumbbells on incline and chest press, so I am very happy with that. Just had to strengthen all the muscles around it for a good bit.

Really important to train the heart as well.

 

[MarkNV]

Thank you, brother! I just keep hitting it as hard as I can. With the increased volume in this new routine, I believe I am burning more calories and with keeping the cardio the same, I think its just burning more calories and the weight is dropping a little. I will monitor that. I don't want to hinder the growth too much. It's a balancing act. But I do feel leaner the past week or so. I won't complain about that. Especially since I was a former fatty.

It is a strange thing how are bodies react, your workouts are tough but damn 10 pounds down!! I love that. I bet my last dollar, that all of a sudden, you put 5 lbs of ripped back on out of nowhere.
I am experiencing a recomp of sorts, I am maintaining 243 to 245 and yet, in the last month I dropped two belt holes and my fat stomach is leaning out. No muscle loss at all.
Strange stuff what our bodies will do

You look great man, keep the grind going !!

 

[BigD9795]

It is a strange thing how are bodies react, your workouts are tough but damn 10 pounds down!! I love that. I bet my last dollar, that all of a sudden, you put 5 lbs of ripped back on out of nowhere.
I am experiencing a recomp of sorts, I am maintaining 243 to 245 and yet, in the last month I dropped two belt holes and my fat stomach is leaning out. No muscle loss at all.
Strange stuff what our bodies will do

You look great man, keep the grind going !!

I actually dropped like 3 pounds I think. LOL What I should have clarified is that I dropped the weight of the Machine Lateral Raises 10 pounds to focus on more controlled and SLOW eccentric to get maximum stretch on the delts and time under tension. Trying to put some extra focus on some areas I want to bring up to speed more.

 

[MarkNV]

I actually dropped like 3 pounds I think. LOL What I should have clarified is that I dropped the weight of the Machine Lateral Raises 10 pounds to focus on more controlled and SLOW eccentric to get maximum stretch on the delts and time under tension. Trying to put some extra focus on some areas I want to bring up to speed more.

well friend, I am
Going to run with that 10!!

 

[ballin2504]

Upper B

Fasting Weight: 223.5

Great Upper day in the books. I'm feeling it for sure. Went up in either weights or reps pretty much across the board. Feeling good about that. Coach added some more carbs this week. That is fantastic!

Straight Arm Cable Pullover (Lat Prayers)
1x12x74.8
1x11x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x93
1x11x93

Seated Cable Row (Med Grip/Elbows close to body)
1x12x209
1x11x209

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x10x75
1x9x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x10x75
1x10x75

DB Flat Chest Press
1x11x75
1x10x75

Standing Cable Fly's
1x15x67
1x14x67

Reverse Cable Rear Delt Fly's
1x17x23
1x15x23

15-30% Incline EZ Bar French Press
1x13x85
1x12x85
1x11x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x12x40
1x11x40
1x10x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

@BigD9795 could definitely tell you’re getting stronger man keep up the great work

 

[BigD9795]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kicks
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

 

[MarkNV]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kick
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

I like this workout A LOT!! I am stealing it from you!!

 

[BigD9795]

I like this workout A LOT!! I am stealing it from you!!

GO FOR IT!!! I like seeing the other workouts on here as well. Share the wealth I always say!

 

[MarkNV]

GO FOR IT!!! I like seeing the other workouts on here as well. Share the wealth I always say!

HELL YES!! LETS FUCKING GO!!!!

 

[LevButlerov]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kicks
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

Good lower day. 190 kg hacks and 550 leg press jumps show legs waking up fast, recovery clearly improving.

Good awareness on sleep and stress, that fix alone will keep gains climbing next few weeks.

 

[BigD9795]

Good lower day. 190 kg hacks and 550 leg press jumps show legs waking up fast, recovery clearly improving.

Good awareness on sleep and stress, that fix alone will keep gains climbing next few weeks.

For sure. I can feel my body responding better and better every day with the better sleep. SUCH A BIG DIFFERENCE. I already feel like I can bump up the weights next week.

 

[LevButlerov]

For sure. I can feel my body responding better and better every day with the better sleep. SUCH A BIG DIFFERENCE. I already feel like I can bump up the weights next week.

Sleep is #1, get sleep and you'll feel good

 

[stevesmi]

For sure. I can feel my body responding better and better every day with the better sleep. SUCH A BIG DIFFERENCE. I already feel like I can bump up the weights next week.

@BigD9795 Yes man. Sleep is the ultimate thing for sure. Optimally, if we can get 8 hours of sleep consistent per night that would be the best. It's just tough in modern society.

 

[Mobster]

We learn more from experiences, inc cocking up sleep, than we do any other way

 

[BigD9795]

@BigD9795 Yes man. Sleep is the ultimate thing for sure. Optimally, if we can get 8 hours of sleep consistent per night that would be the best. It's just tough in modern society.

So true. Add insomnia into the mix and not just staying up and getting less sleep and it’s a tough spot to be in. But thankfully things are getting better. Not consistent yet, but working on that. But you are so right.

 

[stevesmi]

So true. Add insomnia into the mix and not just staying up and getting less sleep and it’s a tough spot to be in. But thankfully things are getting better. Not consistent yet, but working on that. But you are so right.

I've been sharing walls for people for like 10 years. This is the first time in a while that I actually have a place where I don't have to share walls with neighbors.

 

[MarkNV]

I've been sharing walls for people for like 10 years. This is the first time in a while that I actually have a place where I don't have to share walls with neighbors.

It feels great doesn’t it

 

[2Thick]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kicks
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

Looking really good on the leg training. The hack squats and the leg extensions also are on point. That's what we like to see. @BigD9795

 

[MarkNV]

Looking really good on the leg training. The hack squats and the leg extensions also are on point. That's what we like to see. @BigD9795

@BigD9795 doesn't fuck around!!!
I am going to do this workout on my next leg day, I have a feeling it will be excruciating…..I hope

 

[2Thick]

@BigD9795 doesn't fuck around!!!
I am going to do this workout on my next leg day, I have a feeling it will be excruciating…..I hope

Definitely. He pumps us all up, doesn't he?

 

[MarkNV]

It feels great doesn’t it

I play guitar, and when I finally didn’t have a common wall, it was like pure paradise.
I could play that guitar as load as I wanted!

 

[MarkNV]

Definitely. He pumps us all up, doesn't he?

He is outta control,
i love his drive. It is motivating

 

[BigD9795]

@BigD9795 doesn't fuck around!!!
I am going to do this workout on my next leg day, I have a feeling it will be excruciating…..I hope

I promise you won’t walk out of the gym looking refreshed. It might look more like a waddle.

 

[BigD9795]

Definitely. He pumps us all up, doesn't he?

Thank you, bro! I just love putting in the work. I figure I have a limited window of time to add as much mass as possible at my age. So I’m going to go balls to the wall. Or nothing at all. There is no in between as far as I’m concerned.

 

[BigD9795]

He is outta control,
i love his drive. It is motivating

Thank you, bro! I need to take some meal
Prep lessons from you for sure. And also you are also out of control balls to the wall with that Tren on board.

 

[MarkNV]

I promise you won’t walk out of the gym looking refreshed. It might look more like a waddle.

I hope I have to slowly slide my feet off the curb to the parking lot , because taking a step will be impossible

 

[MarkNV]

Thank you, bro! I need to take some meal
Prep lessons from you for sure. And also you are also out of control balls to the wall with that Tren on board.

No not really bro, if I was really loving it, sure. But…here is the BUT….besides the awesome aggressive feeling in the gym, the rest of day is just not what I really want. Hard to explain, love/hate.
Interesting shit for sure

 

[MarkNV]

Thank you, bro! I need to take some meal
Prep lessons from you for sure. And also you are also out of control balls to the wall with that Tren on board.

The meal prep is what is fun for me. Because I work from home, I don’t need prep individual meals. I just fill up containers with diced veggies, sweet potatoes, and ground meats.
Easy peezy

 

[Ulter]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kicks
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

Seated hamstring curls are really important. @BigD9795 It helps to balance out the legs and nice job hitting those quads as well.

 

[ceo]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kicks
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

@BigD9795 Bros. Not bad at all between the leg extensions and the hack squat. And also the leg press is looking very good. You balancing out the legs perfect as others have said.

 

[ROIDDERS]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kicks
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

cardio later today and tomorrow is a good plan. Sounds like you hit the crap out of your legs. One thing that I like to do is warm up doing some elliptical or treadmill beforehand. @BigD9795

 

[BigD9795]

cardio later today and tomorrow is a good plan. Sounds like you hit the crap out of your legs. One thing that I like to do is warm up doing some elliptical or treadmill beforehand. @BigD9795

Yeah. I’ve been thinking treadmill or recumbent bike. I always save elliptical for post workout. I do spend about 30 minutes before workout doing static and dynamic stretches and mobility exercises. I like doing that a lot.

 

[MarkNV]

Yeah. I’ve been thinking treadmill or recumbent bike. I always save elliptical for post workout. I do spend about 30 minutes before workout doing static and dynamic stretches and mobility exercises. I like doing that a lot.

That is great! it get blood flow and the body ready to LETS fucking GO!!

 

[MarkNV]

That is great! it get blood flow and the body ready to LETS fucking GO!!

@LevButlerov Whats happening!! Ive got some good lunch going on, come on over and have a bite!!

 

[LevButlerov]

@LevButlerov Whats happening!! Ive got some good lunch going on, come on over and have a bite!!

I'm about to check

 

[2Thick]

Thank you, bro! I just love putting in the work. I figure I have a limited window of time to add as much mass as possible at my age. So I’m going to go balls to the wall. Or nothing at all. There is no in between as far as I’m concerned.

As long as you don't injure yourself, go for it.

 

[ROIDDERS]

Yeah. I’ve been thinking treadmill or recumbent bike. I always save elliptical for post workout. I do spend about 30 minutes before workout doing static and dynamic stretches and mobility exercises. I like doing that a lot.

You could also do some swimming as well.

 

[ballin2504]

LOWER A (Quad Focused)

Fasted Weight: 219.4

Sleep kind of sucked last night. Not all bad, but had issues with the mask last night. Make adjustments and move forward. Still had a good day. 3rd leg day this week in the books!!! Legs are responding. I can see it. Bumped up weights on several things by quite a bit. With the more consistent sleep, I am just able to do more. It si a great feeling to feel your body respond like that. Hard to describe. I was running on empty for so long I forgot what it felt like to feel good. It should keep getting better and better. Now this is SO much more fun. Having a great time. It just sucks that I went through half of my cycle like this. I know there were gains left on the table because of it. It's like coach said, stress, cortisol, and no sleep is the killer of physiques. I now literally KNOW what this is about. I underestimated the effects of what all of that was doing. But I am still learning as I go and course correcting as a result. Knowledge is one thing, adding personal experience to it is a a whole different level of understanding. Now I just want to push even harder to try to gain some traction over the next couple of months. Lets go!

Cable Lateral Raises (Super slow eccentric)
1x15x25
1x14x25
1x13x25
1x12x25

Seated Hamstring Curls
1x13x190
1x12x190
1x12x190

Leg Extensions
1x15x215
1x14x215
1x13x215

Hack Squat
1x13x190
1x12x190
1x11x190

Leg Press (Jumped Up 50#)
1x10x550
1x10x550
1x9x550

Raised Front Foot Split Squat
1x12x55
1x13x55

Seated Machine Calf Press (Jumped 20#)
1x13x700
1x12x700
1x11x700

Abs: Flutter Kicks
4x20

Cardio later today or tomorrow. Legs were not going to cooperate today on the elliptical.

@BigD9795 dang 3 leg days in a week is hardcore man! Gonna make them bad boys grow

 

[BigD9795]

Upper B

Fasting Weight: 220.5

Check-in with coach went well. We are bumping carbs by 30. YES! We are keeping the extra side lateral work on the delts for every lifting day this week. I am loving that and I feel like they are responding well. Hard to believe that almost 2 years ago I had a 60% tear in my supraspinatus in my right rotator cuff. Couldn't even lift my arm then. Rehabbed it and no surgery. This morning did DB incline and flat bench presses with 75# DB's. I am pretty satisfied about that.

This morning went very well. I got 8 hours of sleep last night and that is amazing in itself. Weights felt good. No complaints.

Straight Arm Cable Pullover (Lat Prayers)
1x13x74.8
1x12x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x95
1x11x95

Seated Cable Row (Med Grip/Elbows close to body)
1x11x214
1x10x214

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x11x75
1x11x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x11x75
1x10x75

DB Flat Chest Press
1x12x75
1x11x75

Standing Cable Fly's
1x12x70
1x12x70

Reverse Cable Rear Delt Fly's
1x18x23
1x15x23

15-30% Incline EZ Bar French Press
1x14x85
1x13x85
1x12x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x13x40
1x12x40
1x11x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 127 bpm

 

[MarkNV]

@BigD9795 dang 3 leg days in a week is hardcore man! Gonna make them bad boys grow

@BigD9795 doesn’t fuck around, brother nan gets right down to the core of the deal!!!

 

[LevButlerov]

Upper B

Fasting Weight: 220.5

Check-in with coach went well. We are bumping carbs by 30. YES! We are keeping the extra side lateral work on the delts for every lifting day this week. I am loving that and I feel like they are responding well. Hard to believe that almost 2 years ago I had a 60% tear in my supraspinatus in my right rotator cuff. Couldn't even lift my arm then. Rehabbed it and no surgery. This morning did DB incline and flat bench presses with 75# DB's. I am pretty satisfied about that.

This morning went very well. I got 8 hours of sleep last night and that is amazing in itself. Weights felt good. No complaints.

Straight Arm Cable Pullover (Lat Prayers)
1x13x74.8
1x12x74.8

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x95
1x11x95

Seated Cable Row (Med Grip/Elbows close to body)
1x11x214
1x10x214

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x11x75
1x11x75

Cable Lateral Raises (Side Delts)
1x14x30
1x13x30
1x12x30

DB Incline Chest Press
1x11x75
1x10x75

DB Flat Chest Press
1x12x75
1x11x75

Standing Cable Fly's
1x12x70
1x12x70

Reverse Cable Rear Delt Fly's
1x18x23
1x15x23

15-30% Incline EZ Bar French Press
1x14x85
1x13x85
1x12x85

Standing Dual Cable Bicep Curls – Bayesian Curls
1x13x40
1x12x40
1x11x40

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 127 bpm

Strong upper session and the 75 lb presses after a past supraspinatus tear show how far you’ve rebuilt that shoulder. well done!

Good call on adding side lateral work each day!