Approved Log From Bulk to Cut cycle Log

[Haysey86]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me

Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

 

[Dreamer]

You look great mate, no doubt your split works for you, you have great size and shape, love to see the cardio too.

 

[Haysey86]

You look great mate, no doubt your split works for you, you have great size and shape, love to see the cardio too.

Thank you , appreciate that . Gone a little heavy on the bulk this year though

But yeah cardio is a must for heart health and longevity I feel when running peds ect . I do a lot of steps also and will log it all when I start my cut in a few days . Was going to wait until January with Xmas on the way but itching to get leaner but I am sure I can manage .

 

[Dreamer]

Thank you , appreciate that . Gone a little heavy on the bulk this year though

But yeah cardio is a must for heart health and longevity I feel when running peds ect . I do a lot of steps also and will log it all when I start my cut in a few days . Was going to wait until January with Xmas on the way but itching to get leaner but I am sure I can manage .

Yeah man. I have been running a cut for about 8 weeks now, I added Mast and GH, about to go onto a bulk, so the opposite of what your doing, but fuck I hope to get some size like you.
I will be following your log for sure

 

[Haysey86]

Yeah man. I have been running a cut for about 8 weeks now, I added Mast and GH, about to go onto a bulk, so the opposite of what your doing, but fuck I hope to get some size like you.
I will be following your log for sure

Thank you , have given yours a follow also . You will get there , just time and patience my friend . Wish you best of luck with it

 

[Haysey86]

Supplements used

Creatine
Vitamin c
Zinc
Omega 3
Electrolytes
Vitamin d3
Protein powder + dextrose post workout

Diet - very clean

Protein
Ground beef , chicken , fish , eggs - all daily

Carbs
Sweet potato , rice , oatmeal , bread , bell peppers , spinach and veggies

Fats

Cashew nuts mainly as my fat source along with trace fats from other meals


Will work out my deficit over the next few days or so. Was meant to put this in my first post here but slipped my mind and can’t seem to edit the post so put here .

 

[s.gentz]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

Welcome to Evo @Haysey86! Glad to have you with us! You a big boi!!
Is this meant to be a log?

 

[Haysey86]

Welcome to Evo @Haysey86! Glad to have you with us! You a big boi!!
Is this meant to be a log?

Hi mate and thank you for the welcome . It’s meant to be a log yeah , not sure if I have put in the right place or not ? Feel free to edit and put log on the end of my title name if more appropriate

Many thanks .

 

[s.gentz]

Hi mate and thank you for the welcome . It’s meant to be a log yeah , not sure if I have put in the right place or not ? Feel free to edit and put log on the end of my title name if more appropriate

Many thanks .

We got you Bro!!!

@LevButlerov - Can we get this new Bro's thread changed to a log please?

 

[LevButlerov]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

welcome to the EVO family wow you look amazing beast size and ripped. @Haysey86

good to see more EVO UK brothers here, @Mobster will love your log @Simon90 @madcap71

what is your blast plan for the cut? please share
any bloods?

Thank you , appreciate that . Gone a little heavy on the bulk this year though

But yeah cardio is a must for heart health and longevity I feel when running peds ect . I do a lot of steps also and will log it all when I start my cut in a few days . Was going to wait until January with Xmas on the way but itching to get leaner but I am sure I can manage .

Supplements used

Creatine
Vitamin c
Zinc
Omega 3
Electrolytes
Vitamin d3
Protein powder + dextrose post workout

Diet - very clean

Protein
Ground beef , chicken , fish , eggs - all daily

Carbs
Sweet potato , rice , oatmeal , bread , bell peppers , spinach and veggies

Fats

Cashew nuts mainly as my fat source along with trace fats from other meals


Will work out my deficit over the next few days or so. Was meant to put this in my first post here but slipped my mind and can’t seem to edit the post so put here .

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

 

[LevButlerov]

We got you Bro!!!

@LevButlerov - Can we get this new Bro's thread changed to a log please?

done

 

[Mobster]

Note to all other country members - all Brits look like this lol

 

[Allupfromhere]

Welcome to evo big rig, fuck all you brits a fucking units lol
Really like that split brother and can tell you been in the game for some time with that physique. Keen to follow along

 

[Simon90]

Welcome mate!

Looking forward to seeing you progress always been a fan of your physique

 

[Haysey86]

welcome to the EVO family wow you look amazing beast size and ripped. @Haysey86

good to see more EVO UK brothers here, @Mobster will love your log @Simon90 @madcap71

what is your blast plan for the cut? please share
any bloods?



Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

Thanks for the welcome , will just be a slow cut really and not concentrating to much on scale weight and mainly going by visuals in the mirror to track my progress it’s what works best for me really . will only be using 125mg cyp through out as I prefer to save the cycles for bulking so lifts and strength will be more about maintaining them during the cut .will be doing twice a day training. Session 1 lifting and session 2 cardio . I will of course log down food ect steps, lifting , cardio as I go .I actually know Simon and madcap from another forum

No recent blood work at the moment but will of course post everything as I go

 

[Haysey86]

Welcome mate!

Looking forward to seeing you progress always been a fan of your physique

Thanks Simon and likewise brother

 

[Haysey86]

Welcome to evo big rig, fuck all you brits a fucking units lol
Really like that split brother and can tell you been in the game for some time with that physique. Keen to follow along

Haha thanks man , must be something in the genes over here

Thanks for the welcome , much appreciated

 

[Haysey86]

Note to all other country members - all Brits look like this lol

Great to see you on here mobster , remember you from the old muscle talk days and follow one of your journals . Some serious strength you have there my friend

 

[madcap71]

Recognise you from UKM, welcome!

 

[stevesmi]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

@Haysey86 you are looking like a tank. 20 years of bodybuilding and it shows. happy to see you doing a log

 

[ceo]

Thanks for the welcome , will just be a slow cut really and not concentrating to much on scale weight and mainly going by visuals in the mirror to track my progress it’s what works best for me really . will only be using 125mg cyp through out as I prefer to save the cycles for bulking so lifts and strength will be more about maintaining them during the cut .will be doing twice a day training. Session 1 lifting and session 2 cardio . I will of course log down food ect steps, lifting , cardio as I go .I actually know Simon and madcap from another forum

No recent blood work at the moment but will of course post everything as I go

bros slow cut ha. you too modest. you already cut like a beast! @Haysey86

 

[Haysey86]

@Haysey86 you are looking like a tank. 20 years of bodybuilding and it shows. happy to see you doing a log

Thank you .

 

[Haysey86]

bros slow cut ha. you too modest. you already cut like a beast! @Haysey86

Thanks man , looking really good yourself bro

 

[ROIDDERS]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

i got a lot of respect and love for this. great start on the EVO family logging @Haysey86 you've got a bright future in bodybuilding if you want to compete.

 

[ballin2504]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

@Haysey86 nice start to the log big guy. You have a great physique. You can definitely tell you’ve been dedicated for a long time.

 

[Ulter]

Great to see you on here mobster , remember you from the old muscle talk days and follow one of your journals . Some serious strength you have there my friend

@Haysey86 do you remember me as well? i was on those sites too. EF forum i was big on

 

[2Thick]

Thanks man , looking really good yourself bro

Most of us on here have logs as well. I hope you take the time to comment on ours. We will definitely be supporting you throughout this one. We expect big things from you. I can tell right off the bat you have sensational genetics and you work hard. @Haysey86

 

[waggat]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

Looking insane in this second photo mate!

Nothing wrong with a bro split hey. I reckon once you get more experienced they work well... otherwise potentially sessions get too long etc.

Can you post some typical workouts with weights?

 

[stevesmi]

Thank you .

Yes sir

 

[Haysey86]

i got a lot of respect and love for this. great start on the EVO family logging @Haysey86 you've got a bright future in bodybuilding if you want to compete.

Thank you for the kind works , very much appreciated my friend

@Haysey86 nice start to the log big guy. You have a great physique. You can definitely tell you’ve been dedicated for a long time.

thank you I do love it , I think when you love the lifestyle the staying dedicated part is easy when it’s a lifestyle

Most of us on here have logs as well. I hope you take the time to comment on ours. We will definitely be supporting you throughout this one. We expect big things from you. I can tell right off the bat you have sensational genetics and you work hard. @Haysey86

of course my man , I will be following the logs and sharing the love . Everyone is very supportive on here I certainly feel welcome and thank you for the compliment

Looking insane in this second photo mate!

Nothing wrong with a bro split hey. I reckon once you get more experienced they work well... otherwise potentially sessions get too long etc.

Can you post some typical workouts with weights?

love Bro splits personally , everyone is different but I respond fine with hitting a muscle directly just once weekly. You are correct though for sure , with experience you can make it work , I train high intensity and do more on the lower volume side and 2 sets per exercise .

When you say post workouts , do you mean videos? If so yes I do tend to do that in my journals.

 

[Haysey86]

@Haysey86 do you remember me as well? i was on those sites too. EF forum i was big on

You do look very familiar actually , when was you on muscle talk?. I was on it from around 2007 .i Was a small skinny guy back then

 

[ventureboy]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Respect for the amount of work and dedication that's gone into building your physique bro! Following your log with interest.

 

[waggat]

Thank you for the kind works , very much appreciated my friend

thank you I do love it , I think when you love the lifestyle the staying dedicated part is easy when it’s a lifestyle

of course my man , I will be following the logs and sharing the love . Everyone is very supportive on here I certainly feel welcome and thank you for the compliment

love Bro splits personally , everyone is different but I respond fine with hitting a muscle directly just once weekly. You are correct though for sure , with experience you can make it work , I train high intensity and do more on the lower volume side and 2 sets per exercise .

When you say post workouts , do you mean videos? If so yes I do tend to do that in my journals.

Hey mate, nah just text of sample workouts with exercises and weights used.

 

[Haysey86]

Hey mate, nah just text of sample workouts with exercises and weights used.

I will be starting my log tomorrow which will list the exercises and weights used but I can give you a sample sure

One of my favourite workout plans and that I have used a lot of is this below , but does really depend on your training style in regards to reps and sets I train very heavy so typically use two sets

For me compounds movements I do
1 set of 5-9 Top set
1 set of 10-12 back off set

All Isolation movements 2 sets of 8 -12 but stuff like side delt work I tend to do 3-4 sets of 8-12 as they can take a battering and recover quickly , same with abs and calves

Day 1. Chest and biceps

Flat barbell bench
Incline press.
Any type of fly movement
chest dip

Db preacher curl
Incline db curl.
Hammer curl.

Optional forearm work


Day 2. Legs

Squats
Leg press
Leg extensions
Hips off pad Sissy hack squats ( quad finisher)
8 sets total for quads

Stiff legged deadlifts
seated leg curls
Laying leg curls
You could just do 4 sets here of course one of the hamstrings curls but I prefer a bit of variety hence having both machines , you could also do hamstrings first if lagging or train them separate on a different day as I have shown in my bro split on my first post here on my log

Day3 off


Day 4 shoulders triceps and calves

Shoulder press
Side lateral raise
6 sets total 2 on shoulder press 4 on side delts
Rear delts get hit with back

Close grip bench or Tricep focused dips
Over head extensions
Tricep push downs

Standing calve raises
Seated calves raises

Day5 back

straight arm pull down
Reverse grip lat pull downs
Barbell row
Cable row
Reverse peck deck for rear delt work
Rack pull or deadlift

If new to very heavy pulls maybe put the deadlifts or rack pulls first and throw the straight arm pull downs at the end instead of the beginning . I use the straight arm pull down to pre exhaust the lats before going into the pull down and heavy pulls at the end so then I use less weight and less fatigued throughout my session as obviously deadlifts ect quite taxing .

Day 6 off

Day 7 repeat day 1

That’s pretty much one of the plans I have used for years and did well with it . Food is the driver so eat accordingly you will grow without a doubt .

Hope that helps

 

[waggat]

I will be starting my log tomorrow which will list the exercises and weights used but I can give you a sample sure

One of my favourite workout plans and that I have used a lot of is this below , but does really depend on your training style in regards to reps and sets I train very heavy so typically use two sets

For me compounds movements I do
1 set of 5-9 Top set
1 set of 10-12 back off set

All Isolation movements 2 sets of 8 -12 but stuff like side delt work I tend to do 3-4 sets of 8-12 as they can take a battering and recover quickly , same with abs and calves

Day 1. Chest and biceps

Flat barbell bench
Incline press.
Any type of fly movement
chest dip

Db preacher curl
Incline db curl.
Hammer curl.

Optional forearm work


Day 2. Legs

Squats
Leg press
Leg extensions
Hips off pad Sissy hack squats ( quad finisher)
8 sets total for quads

Stiff legged deadlifts
seated leg curls
Laying leg curls
You could just do 4 sets here of course on the hamstrings curls but I prefer a bit of variety hence having both machines , you could also do hamstrings first if lagging or train them separate on a different day as I have shown in my bro split on my first post here on my log

Day3 off


Day 4 shoulders triceps and calves

Shoulder press
Side lateral raise
6 sets total 2 on shoulder press 4 on side delts
Rear delts get hit with back

Close grip bench or Tricep focused dips
Over head extensions
Tricep push downs

Standing calve raises
Seated calves raises

Day5 back

straight arm pull down
Reverse grip lat pull downs
Barbell row
Cable row
Reverse peck deck for rear delt work
Rack pull or deadlift

If new to very heavy pulls maybe put the deadlifts or rack pulls first and throw the straight arm pull downs at the end instead of the beginning . I use the straight arm pull down to pre exhaust the lats before going into the pull down and heavy pulls at the end so then I use less weight and less fatigued throughout my session as obviously deadlifts ect quite taxing .

Day 6 off

Day 7 repeat day 1

That’s pretty much one of the plans I have used for years and did well with it . Food is the driver so eat accordingly you will grow without a doubt .

Hope that helps

Awesome mate... thanks for the detailed response.

Looks like a really good setup to me. Was running this same split recently doing the Dorian Yates 'blood and guts' routine. Did it as prescribed just added one extra warmup set.

I definitely prefer your method of one top set (and then the back-off set) rather than straight sets. Can see the point of the extra sets with smaller muscles like you said though. Might give that a go.

 

[Haysey86]

Awesome mate... thanks for the detailed response.

Looks like a really good setup to me. Was running this same split recently doing the Dorian Yates 'blood and guts' routine. Did it as prescribed just added one extra warmup set.

I definitely prefer your method of one top set (and then the back-off set) rather than straight sets. Can see the point of the extra sets with smaller muscles like you said though. Might give that a go.

It is a very similar split to his yes , I did his years ago and this is where my split here stems from , but I just made it my own . Let’s be honest , nobody is or was training as hard as mr Yates and the level of intensity and the sheer mind set of this man is madness . People think they train hard but not to his level , I honestly don’t feel many individuals can train to that sheer capacity and obviously he had training partners and was taking everything to real failure doing forced reps and negatives and so forth . So I think two sets is more than ideal and doable for guys like our self’s .

 

[LevButlerov]

Thanks for the welcome , will just be a slow cut really and not concentrating to much on scale weight and mainly going by visuals in the mirror to track my progress it’s what works best for me really . will only be using 125mg cyp through out as I prefer to save the cycles for bulking so lifts and strength will be more about maintaining them during the cut .will be doing twice a day training. Session 1 lifting and session 2 cardio . I will of course log down food ect steps, lifting , cardio as I go .I actually know Simon and madcap from another forum

No recent blood work at the moment but will of course post everything as I go

EVO family welcomes another UK brother @Haysey86
Good plan keeping this as a slow cut and running 125 mg test cyp so you hold strength while you lean out.
2x/day training is that because of time or you like doing it that way? it is good to get cardio post training and pre easier imo if you can.

when do you think you can get bloods?

we love @Mobster @Simon90 @madcap71 our UK EVO brothers

 

[Haysey86]

EVO family welcomes another UK brother @Haysey86
Good plan keeping this as a slow cut and running 125 mg test cyp so you hold strength while you lean out.
2x/day training is that because of time or you like doing it that way? it is good to get cardio post training and pre easier imo if you can.

when do you think you can get bloods?

we love @Mobster @Simon90 @madcap71 our UK EVO brothers

I have a cross trainer at home So will be first thing in the mornings starting off at 30 minutes then weight training in the evening , just my preference really as I like the recovery between session as I feel I can give everything my best this way while concentrating on one task and I like to get in and out the gym also .I don’t have any bloods planned just yet but will be some time soon for sure .

They are a good bunch most definitely

 

[LevButlerov]

I have a cross trainer at home So will be first thing in the mornings starting off at 30 minutes then weight training in the evening , just my preference really as I like the recovery between session as I feel I can give everything my best this way while concentrating on one task and I like to get in and out the gym also .I don’t have any bloods planned just yet but will be some time soon for sure .

They are a good bunch most definitely

crosstrainer I see now that will work perfect I thought you going all the way to the gym 2 times @Haysey86
looking forward to your updates in the log

 

[Ulter]

You do look very familiar actually , when was you on muscle talk?. I was on it from around 2007 .i Was a small skinny guy back then

no clue ha. i don't really remember. i know i was on EF from the 90's lol

 

[ceo]

Thanks man , looking really good yourself bro

bros you gonna challenge me easy

 

[ROIDDERS]

Thank you for the kind works , very much appreciated my friend

EVO family RESPECT

 

[2Thick]

of course my man , I will be following the logs and sharing the love . Everyone is very supportive on here I certainly feel welcome and thank you for the compliment

the EVO family is 100% supportive. we don't settle for less

 

[Haysey86]

the EVO family is 100% supportive. we don't settle for less

Great to hear , that’s most certainly a good way to be . I couldn’t find your journal on here bud , I am not on meso at all . Do you have one on here at all ?

 

[2Thick]

Great to hear , that’s most certainly a good way to be . I couldn’t find your journal on here bud , I am not on meso at all . Do you have one on here at all ?

no the only one i have is in my siggy on mesomorph

 

[Haysey86]

Session1- 30 minutes cardio hr 140bpm
Session2 - chest and shoulders

Calories 4,000 calories , I will reduce this as I go on of course and eat and monitor and adjust accordingly rather than boom drop my calories . Usually end up at circa 3,000 when I have finished a cut and I prefer to move more than eat less

5 litres water


Pre workout 1.5 scoops of yeti juice


Currently training in a top set and back off set fashion for compounds and isolations straight sets


Flat barbell bench
Set1. 150kg 7
Set2. 130kg 10
I don’t use spotters so 1 rep in reserve on each set

Converging incline machine press
Set1 140kg 9
Set2 120kg 9 rest pause 1 = 10

Seated shoulder press
Set1. 80kg 7
Set2. 60kg 12 rest pause 2 = 14

Weighted Chest dips
Set1 bodyweight + 40kgs 8
Set2 bodyweight + 20kg 11

Incline dumbbell fly
Set1 30kg 10
Set2 30kg7 failed 8th

Machine lateral raises
Set1 81kg 11
Set2 81kg 8
Set3 77kg 10
Set4 77kg 8 rest pause 3 = 11

Good session and great pump . Post work out 50g dextrose 2 scoops of whey and a scoop of electrolytes and a solid meal eaten within 90 minutes after shake

Tomorrow will hit quads and calves

 

[LevButlerov]

Session1- 30 minutes cardio hr 140bpm
Session2 - chest and shoulders

Calories 4,000 calories , I will reduce this as I go on of course and eat and monitor and adjust accordingly rather than boom drop my calories . Usually end up at circa 3,000 when I have finished a cut and I prefer to move more than eat less

5 litres water


Pre workout 1.5 scoops of yeti juice


Currently training in a top set and back off set fashion for compounds and isolations straight sets


Flat barbell bench
Set1. 150kg 7
Set2. 130kg 10
I don’t use spotters so 1 rep in reserve on each set

Converging incline machine press
Set1 140kg 9
Set2 120kg 9 rest pause 1 = 10

Seated shoulder press
Set1. 80kg 7
Set2. 60kg 12 rest pause 2 = 14

Weighted Chest dips
Set1 bodyweight + 40kgs 8
Set2 bodyweight + 20kg 11

Incline dumbbell fly
Set1 30kg 10
Set2 30kg7 failed 8th

Machine lateral raises
Set1 81kg 11
Set2 81kg 8
Set3 77kg 10
Set4 77kg 8 rest pause 3 = 11

Good session and great pump . Post work out 50g dextrose 2 scoops of whey and a scoop of electrolytes and a solid meal eaten within 90 minutes after shake

Tomorrow will hit quads and calves

Strong chest and shoulder day 150kg bench and 80kg seated press are strong!
what was the meal you had post training? @Haysey86 macros?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

 

[Dreamer]

Session1- 30 minutes cardio hr 140bpm
Session2 - chest and shoulders

Calories 4,000 calories , I will reduce this as I go on of course and eat and monitor and adjust accordingly rather than boom drop my calories . Usually end up at circa 3,000 when I have finished a cut and I prefer to move more than eat less

5 litres water


Pre workout 1.5 scoops of yeti juice


Currently training in a top set and back off set fashion for compounds and isolations straight sets


Flat barbell bench
Set1. 150kg 7
Set2. 130kg 10
I don’t use spotters so 1 rep in reserve on each set

Converging incline machine press
Set1 140kg 9
Set2 120kg 9 rest pause 1 = 10

Seated shoulder press
Set1. 80kg 7
Set2. 60kg 12 rest pause 2 = 14

Weighted Chest dips
Set1 bodyweight + 40kgs 8
Set2 bodyweight + 20kg 11

Incline dumbbell fly
Set1 30kg 10
Set2 30kg7 failed 8th

Machine lateral raises
Set1 81kg 11
Set2 81kg 8
Set3 77kg 10
Set4 77kg 8 rest pause 3 = 11

Good session and great pump . Post work out 50g dextrose 2 scoops of whey and a scoop of electrolytes and a solid meal eaten within 90 minutes after shake

Tomorrow will hit quads and calves

Nice work man! 150kg bench is solid.

 

[Yuri]

Strong chest and shoulder day 150kg bench and 80kg seated press are strong!
what was the meal you had post training? @Haysey86 macros?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

Weapon

 

[Haysey86]

Strong chest and shoulder day 150kg bench and 80kg seated press are strong!
what was the meal you had post training? @Haysey86 macros?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

Thank you. made a chilli with 250g low fat ground beef and 200g rice with spinach and peppers . Circa 700 cals

 

[RoySimpson]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

@Haysey86 looking incredible bro!

 

[Allupfromhere]

Session1- 30 minutes cardio hr 140bpm
Session2 - chest and shoulders

Calories 4,000 calories , I will reduce this as I go on of course and eat and monitor and adjust accordingly rather than boom drop my calories . Usually end up at circa 3,000 when I have finished a cut and I prefer to move more than eat less

5 litres water


Pre workout 1.5 scoops of yeti juice


Currently training in a top set and back off set fashion for compounds and isolations straight sets


Flat barbell bench
Set1. 150kg 7
Set2. 130kg 10
I don’t use spotters so 1 rep in reserve on each set

Converging incline machine press
Set1 140kg 9
Set2 120kg 9 rest pause 1 = 10

Seated shoulder press
Set1. 80kg 7
Set2. 60kg 12 rest pause 2 = 14

Weighted Chest dips
Set1 bodyweight + 40kgs 8
Set2 bodyweight + 20kg 11

Incline dumbbell fly
Set1 30kg 10
Set2 30kg7 failed 8th

Machine lateral raises
Set1 81kg 11
Set2 81kg 8
Set3 77kg 10
Set4 77kg 8 rest pause 3 = 11

Good session and great pump . Post work out 50g dextrose 2 scoops of whey and a scoop of electrolytes and a solid meal eaten within 90 minutes after shake

Tomorrow will hit quads and calves

150 bench solo is fucking lit
Now tell me that db press isnt 80 a piece

 

[Haysey86]

@Haysey86 looking incredible bro!

Thanks mate

 

[HarleyGuy]

Hello all

39 male from the uk been bodybuilding 20 years consistently

Stats
6 feet currently 236lbs

been off cycle around 6 weeks and will be using trt throughout my cutting journey , currently just on 125mg test cyp per week

I use a bro split and works well for me


Current split

Day1. Chest and shoulders
Day2. Quads and calves
Day3 back
Day4 off
Day5 hamstring glutes and calves
Day6 biceps and triceps
Day7 off
Repeat day 1

Cardio 6 days a week

Most recent photo of me View attachment 147318



Here is a slightly older photo of me leaner but looking to get back to similar to this and maybe a tad leaner . If anyone could upload this to my profile pic if possible , many thanks

View attachment 147319




I have a day off tomorrow but will continue the journal after my day off . Hope you are all well and good to be on board . Thanks for reading

Bro you just drop this log out of nowhere and you’re an absolute beast UNIT!!!

Thickness and density is insane I think that’s the look I’d choose if I had the genetics. I can see why having a dedicated arm day is a good idea!

Will be following along

Thank you. made a chilli with 250g low fat ground beef and 200g rice with spinach and peppers . Circa 700 cals

I wanna do this myself too

By the way, you make Chase Irons look like a little bitch!

 

[Haysey86]

150 bench solo is fucking lit
Now tell me that db press isnt 80 a piece

Thank you and no I wish it was 80 each the shoulder press is done on a bar so 80kg total , it isn’t my best , do a bit more doing shoulder press fresh without any movements before which is expected I guess

 

[Allupfromhere]

Thank you and no I wish it was 80 each the shoulder press is done on a bar so 80kg total , it isn’t my best , do a bit more doing shoulder press fresh without any movements before which is expected I guess

Bruhhh aint no downplaying 89 kegs either brother that overhead is boss AF
Fuck you brits move some proper weight.
Keep slaying it big rig

 

[Haysey86]

Bro you just drop this log out of nowhere and you’re an absolute beast UNIT!!!

Thickness and density is insane I think that’s the look I’d choose if I had the genetics. I can see why having a dedicated arm day is a good idea!

Will be following along

I wanna do this myself too

By the way, you make Chase Irons look like a little bitch!

Thank you my friend , I do appreciate the comments , I think the density would be cause I have always trained heavy I believe but of course genetics is also a factor of course . Arm day is new to be honest I have never really had a dedicated arm day until a couple of months ago but I am enjoying it to be fair , feels good hitting the arms fresh

 

[waggat]

Session1- 30 minutes cardio hr 140bpm
Session2 - chest and shoulders

Calories 4,000 calories , I will reduce this as I go on of course and eat and monitor and adjust accordingly rather than boom drop my calories . Usually end up at circa 3,000 when I have finished a cut and I prefer to move more than eat less

5 litres water


Pre workout 1.5 scoops of yeti juice


Currently training in a top set and back off set fashion for compounds and isolations straight sets


Flat barbell bench
Set1. 150kg 7
Set2. 130kg 10
I don’t use spotters so 1 rep in reserve on each set

Converging incline machine press
Set1 140kg 9
Set2 120kg 9 rest pause 1 = 10

Seated shoulder press
Set1. 80kg 7
Set2. 60kg 12 rest pause 2 = 14

Weighted Chest dips
Set1 bodyweight + 40kgs 8
Set2 bodyweight + 20kg 11

Incline dumbbell fly
Set1 30kg 10
Set2 30kg7 failed 8th

Machine lateral raises
Set1 81kg 11
Set2 81kg 8
Set3 77kg 10
Set4 77kg 8 rest pause 3 = 11

Good session and great pump . Post work out 50g dextrose 2 scoops of whey and a scoop of electrolytes and a solid meal eaten within 90 minutes after shake

Tomorrow will hit quads and calves

Awesome workout mate! Moving some serious weight on the bench and machine incline.

 

[Haysey86]

Awesome workout mate! Moving some serious weight on the bench and machine incline.

Thank you mate , I am 10kg down on the flat barbell bench as I stopped flat benching for a few months as I was doing something else and missed it so recently just got back on it . Would like to get it back up there but Probably not likely now I am dieting and on just 125mg test per week , everything will be snail pace

 

[rizzlekdizzle]

Fucken strong brother!

 

[LevButlerov]

Thank you. made a chilli with 250g low fat ground beef and 200g rice with spinach and peppers . Circa 700 cals

that's perfect wish I saw a pic

 

[Haysey86]

Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors calves


All sets and reps with slow eccentrics pauses and full rom ect



Hack squat
Set1 200kg 10
Set2 180kg 12
A tad light on first set so I will just increase weight next session , hamstrings smashed into calves each rep

Leg press
Set1 300kg 11. Machine weight included
Set2 320kg 7. Machine weight included
Higher rep set done first on this exercise it felt good so just kept it going rather than stopping at a number

Adductor
Set1 77kg 12
Set2 77kg 8
1x rest pause set 50kg 14,10,6

Leg extensions
Set1 70kg 12
Set2 70kg 10

Hips off pad sissy squat ( quad finisher )
Set1 50kgs 12
Set2 50kgs 10


Standing calve raises
Set1 100kg 10
Set2 100kg 8
Set3 100kg 6 rest pause 2 =8

Seated calve raises
Set1. 80kg 12
Set2. 80kg 10
Set3. 80kg 8


Quick action shot

 

[LevButlerov]

Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors calves


All sets and reps with slow eccentrics pauses and full rom ect



Hack squat
Set1 200kg 10
Set2 180kg 12
A tad light on first set so I will just increase weight next session , hamstrings smashed into calves each rep

Leg press
Set1 300kg 11. Machine weight included
Set2 320kg 7. Machine weight included
Higher rep set done first on this exercise it felt good so just kept it going rather than stopping at a number

Adductor
Set1 77kg 12
Set2 77kg 8
1x rest pause set 50kg 14,10,6

Leg extensions
Set1 70kg 12
Set2 70kg 10

Hips off pad sissy squat ( quad finisher )
Set1 50kgs 12
Set2 50kgs 10


Standing calve raises
Set1 100kg 10
Set2 100kg 8
Set3 100kg 6 rest pause 2 =8

Seated calve raises
Set1. 80kg 12
Set2. 80kg 10
Set3. 80kg 8


Quick action shot
View attachment 148816

leg press looks intense 320 kgs you make it look easy! @Haysey86 and your legs look real thick in the pic! even in pants

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

 

[Dreamer]

Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors calves


All sets and reps with slow eccentrics pauses and full rom ect



Hack squat
Set1 200kg 10
Set2 180kg 12
A tad light on first set so I will just increase weight next session , hamstrings smashed into calves each rep

Leg press
Set1 300kg 11. Machine weight included
Set2 320kg 7. Machine weight included
Higher rep set done first on this exercise it felt good so just kept it going rather than stopping at a number

Adductor
Set1 77kg 12
Set2 77kg 8
1x rest pause set 50kg 14,10,6

Leg extensions
Set1 70kg 12
Set2 70kg 10

Hips off pad sissy squat ( quad finisher )
Set1 50kgs 12
Set2 50kgs 10


Standing calve raises
Set1 100kg 10
Set2 100kg 8
Set3 100kg 6 rest pause 2 =8

Seated calve raises
Set1. 80kg 12
Set2. 80kg 10
Set3. 80kg 8


Quick action shot
View attachment 148816

Love the 140 bpm cardio - great intensity and 200kg hacks are killer

 

[Haysey86]

leg press looks intense 320 kgs you make it look easy! @Haysey86 and your legs look real thick in the pic! even in pants

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

Thank you , I try to keep my ego at the door with this machine as it’s very easy to load onto much weight I feel . as long as I got the correct amount of depth to what my build allows me to while keeping the connection I am happy really

 

[Haysey86]

Love the 140 bpm cardio - great intensity and 200kg hacks are killer

Thanks mate , hack squats are a very humbling exercise I feel .

 

[Dreamer]

Thanks mate , hack squats are a very humbling exercise I feel .

I find that too, but nothing humbles me like the pendulum!

 

[waggat]

Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors calves


All sets and reps with slow eccentrics pauses and full rom ect



Hack squat
Set1 200kg 10
Set2 180kg 12
A tad light on first set so I will just increase weight next session , hamstrings smashed into calves each rep

Leg press
Set1 300kg 11. Machine weight included
Set2 320kg 7. Machine weight included
Higher rep set done first on this exercise it felt good so just kept it going rather than stopping at a number

Adductor
Set1 77kg 12
Set2 77kg 8
1x rest pause set 50kg 14,10,6

Leg extensions
Set1 70kg 12
Set2 70kg 10

Hips off pad sissy squat ( quad finisher )
Set1 50kgs 12
Set2 50kgs 10


Standing calve raises
Set1 100kg 10
Set2 100kg 8
Set3 100kg 6 rest pause 2 =8

Seated calve raises
Set1. 80kg 12
Set2. 80kg 10
Set3. 80kg 8


Quick action shot
View attachment 148816

Nice workout mate! Love the photo... No half reps there!

 

[waggat]

I find that too, but nothing humbles me like the pendulum!

Yeah we just got one at my gym. Have seen a lot of people doing them with no added weight. My top set (final exercise) was only 30kg.

 

[Haysey86]

I find that too, but nothing humbles me like the pendulum!

I haven’t actually used a pendulum to be honest as none of my gyms I have gone to has never had one but keen to use one .

 

[Dreamer]

Yeah we just got one at my gym. Have seen a lot of people doing them with no added weight. My top set (final exercise) was only 30kg.

30 is my working weight on it, the stretch is mental

 

[waggat]

30 is my working weight on it, the stretch is mental

I did them at the end of a hamstring leg day. Had feet high and wide and went full depth. Felt really good with the already fatigued hammies hey.

 

[Haysey86]

Quick vid from leg session since I have now had time to upload

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Accept third party cookies

 

[HarleyGuy]

Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors calves


All sets and reps with slow eccentrics pauses and full rom ect



Hack squat
Set1 200kg 10
Set2 180kg 12
A tad light on first set so I will just increase weight next session , hamstrings smashed into calves each rep

Leg press
Set1 300kg 11. Machine weight included
Set2 320kg 7. Machine weight included
Higher rep set done first on this exercise it felt good so just kept it going rather than stopping at a number

Adductor
Set1 77kg 12
Set2 77kg 8
1x rest pause set 50kg 14,10,6

Leg extensions
Set1 70kg 12
Set2 70kg 10

Hips off pad sissy squat ( quad finisher )
Set1 50kgs 12
Set2 50kgs 10


Standing calve raises
Set1 100kg 10
Set2 100kg 8
Set3 100kg 6 rest pause 2 =8

Seated calve raises
Set1. 80kg 12
Set2. 80kg 10
Set3. 80kg 8


Quick action shot
View attachment 148816

@Mobster will be proud of this one, you even look like him with that Mentzer last rep face look! Strong bro!!

 

[LevButlerov]

Thank you , I try to keep my ego at the door with this machine as it’s very easy to load onto much weight I feel . as long as I got the correct amount of depth to what my build allows me to while keeping the connection I am happy really

You're loading it hard either way very impressive @Haysey86

 

[Allupfromhere]

Session 1. 30 minutes cross trainer 140bpm
Session 2. Quads adductors calves


All sets and reps with slow eccentrics pauses and full rom ect



Hack squat
Set1 200kg 10
Set2 180kg 12
A tad light on first set so I will just increase weight next session , hamstrings smashed into calves each rep

Leg press
Set1 300kg 11. Machine weight included
Set2 320kg 7. Machine weight included
Higher rep set done first on this exercise it felt good so just kept it going rather than stopping at a number

Adductor
Set1 77kg 12
Set2 77kg 8
1x rest pause set 50kg 14,10,6

Leg extensions
Set1 70kg 12
Set2 70kg 10

Hips off pad sissy squat ( quad finisher )
Set1 50kgs 12
Set2 50kgs 10


Standing calve raises
Set1 100kg 10
Set2 100kg 8
Set3 100kg 6 rest pause 2 =8

Seated calve raises
Set1. 80kg 12
Set2. 80kg 10
Set3. 80kg 8


Quick action shot
View attachment 148816

Solid depth there big rig!!!

 

[Haysey86]

Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months

 

[Haysey86]

Forgot to add

Post workout meal 90 minutes after shake

2 tortillas , 200g chicken breast , lettuce , spinach , jalapenos , zero sugar ketchup and of course mustard

 

[LevButlerov]

Quick vid from leg session since I have now had time to upload

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

looking awesome

 

[LevButlerov]

Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months

Good session today @Haysey86 love the wide back and really strong row 150kgs but elbow issue how bad is it?

Forgot to add

Post workout meal 90 minutes after shake

2 tortillas , 200g chicken breast , lettuce , spinach , jalapenos , zero sugar ketchup and of course mustard

View attachment 149530

love these meals high protein WIN

 

[Haysey86]

Good session today @Haysey86 love the wide back and really strong row 150kgs but elbow issue how bad is it?

love these meals high protein WIN

Hi mate , I have no elbows issue no , I was just meaning I had my elbows flared rather than tucked to target more upper back , I should have detailed it more , sorry about that .

 

[LevButlerov]

Hi mate , I have no elbows issue no , I was just meaning I had my elbows flared rather than tucked to target more upper back , I should have detailed it more , sorry about that .

good to hear I hate elbow issues

 

[stevesmi]

Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months

@Haysey86 nice work on this one man. the wide grip cable row and neutral grip t bar row are tremendous. keep up the hard work!

 

[Haysey86]

@Haysey86 nice work on this one man. the wide grip cable row and neutral grip t bar row are tremendous. keep up the hard work!

Thanks mate

 

[stevesmi]

Thanks mate

A++

 

[Mobster]

As a BB (not strength focused) FORM is everything.

PS: I never inc the machine weight

 

[2Thick]

Forgot to add

Post workout meal 90 minutes after shake

2 tortillas , 200g chicken breast , lettuce , spinach , jalapenos , zero sugar ketchup and of course mustard

View attachment 149530

never seen anyone add ketchup or mustard to this sort of mexican food. is that a new thing people do these days? i always added lime @Haysey86

 

[Noah Wixx]

Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months

Ultra wide back

 

[Haysey86]

never seen anyone add ketchup or mustard to this sort of mexican food. is that a new thing people do these days? i always added lime @Haysey86

Haha , I just like the combination taste I guess .

 

[Haysey86]

Ultra wide back

Thank you

 

[Ulter]

Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months

Looking really good man. The V shape to the back looks fantastic. @Haysey86 And the neutral grip T bar row is also looking good I like this.

 

[Haysey86]

Looking really good man. The V shape to the back looks fantastic. @Haysey86 And the neutral grip T bar row is also looking good I like this.

Thanks man , looking forward to getting leaner and bringing out more details and seeing what I have done from my last push up , been trying to focus a bit more on the upper back region the last 6 months or so


This is more or less what I looked like last year during my cut

 

[ceo]

Thanks man , looking forward to getting leaner and bringing out more details and seeing what I have done from my last push up , been trying to focus a bit more on the upper back region the last 6 months or so


This is more or less what I looked like last year during my cut

View attachment 149888View attachment 149889

@Haysey86 bros you are the best. i got mad respect for your training. results speak for themselves with your thick ass back wow

 

[ROIDDERS]

Forgot to add

Post workout meal 90 minutes after shake

2 tortillas , 200g chicken breast , lettuce , spinach , jalapenos , zero sugar ketchup and of course mustard

View attachment 149530

wow i've never seen mustard and ketchup on a burrito like that. i've always used taco sauce. but hey if that is what you like! @Haysey86

 

[ballin2504]

Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months

@Haysey86 some solid training can definitely tell you’re putting some really good work in the back picture looks awesome

 

[Ulter]

Thanks man , looking forward to getting leaner and bringing out more details and seeing what I have done from my last push up , been trying to focus a bit more on the upper back region the last 6 months or so


This is more or less what I looked like last year during my cut

View attachment 149888View attachment 149889

you look dangerous!

 

[RoySimpson]

Session 1. Cross trainer 30 minutes. 140bpm
Session 2. Back and rear delts


Usually do a heavy pull on back day but doesn’t fit with my program at the moment so just doing a heavy rdl or stiff leg on hamstring and glute day . Anyway nice and intense great pump, all reps controlled and slow eccentrics.

Barbell row.
Set1 150kg 8
Set2. 130kg 10
Elbows flared

Reverse grip pull downs
Set1 100kg 8
Set2 79kg 10 failed 11th

Wide grip cable row
Set1 93kg 10
Set2 79kg 11 failed 12th

Neutral grip t bar row
Set1 70kg 10
Set2 60kg 14
Small 10kg plates used for increased rom and bent over parallel to floor

Barbell shrugs
Set1 120kg 18
Set2 120kg 15
Nice squeeze at the top and stretch at the bottom of each rep

Straight arm pull downs
Set1 36kg 10
Set2 27kg 11
Bent over hinged at the hip with full stretch above head and a nice squeeze at the bottom

Reverse peck deck
Set1 66kg 12
Set2 66kg 0
Set3 66kg 8


Quick pic in attachments of my back . looking forward to bringing out the details over the next few months

@Haysey86 Back is looking incredible bro!

 

[Haysey86]

@Haysey86 bros you are the best. i got mad respect for your training. results speak for themselves with your thick ass back wow

Thank you

 

[ceo]

Thank you

bros EVO family respect

 

[2Thick]

Haha , I just like the combination taste I guess .

yeah you are strange but that is cool