Approved Log Maintenance to Cutting Cycle Journal

[Farmboy]

Early morning, last day off

Neck curls
35lbs x 12
35lbs x 12
35lbs x 12 Partials till failure

Shoulder warmup

Lat raises
10lbs x 14 high
10lbs x 14 high
15lbs x 12
15lbs x 12
15lbs x 12

Right arm only tricep pushdown superset with overhead extensions (RP is rest pause for 10sec)
45lbs x 12 pd
45lbs x 10 rp 2 oh
45lbs x 12 pd
45lbs x 9 rp 4 oh
45lbs x 10 rp 3 pd
45lbs x 8 rp 3 oh, partials

Tricep pushdowns with rope
90lbs x 12 rp two
90lbs x 12 rp two plus partials
90lbs x 12 rp two plus partials
90lbs x 11 rp two plus partials
90lbs x 10 rp three plus partials
90lbs x 8 partials till ugly failure

Tricep overhead extensions with rope
90lbs x 12 rp two plus partials
90lbs x 10 rp two plus partials
90lbs x 9 rp four plus partials
90lbs x 9 rp three plus partials
90lbs x 8 rp three plus partials
90lbs x partials till complete failure

Straight bar pushdowns
80lbs x 12
80lbs x 12
80lbs x 10 ptf
80lbs x 10 ptf
80lbs x 9 ptf

Forearm cable curls - straight bar
80lbs x 20
80lbs x 16
80lbs x 14

Great stuff today, rolling in Rest Pauses to squeeze out a bit more of each set plus losing count on my volume twice and doing extra sets. Great feel for the workout and once I get some recovery going, I’ll head back down for cardio

 

[Farmboy]

Got the cardio in, 20 minutes total, 15 on lvl 10, 5 on lvl 15. Real slog on the legs, bpm 150-145

 

[BeMe]

Early morning, last day off

Neck curls
35lbs x 12
35lbs x 12
35lbs x 12 Partials till failure

Shoulder warmup

Lat raises
10lbs x 14 high
10lbs x 14 high
15lbs x 12
15lbs x 12
15lbs x 12

Right arm only tricep pushdown superset with overhead extensions (RP is rest pause for 10sec)
45lbs x 12 pd
45lbs x 10 rp 2 oh
45lbs x 12 pd
45lbs x 9 rp 4 oh
45lbs x 10 rp 3 pd
45lbs x 8 rp 3 oh, partials

Tricep pushdowns with rope
90lbs x 12 rp two
90lbs x 12 rp two plus partials
90lbs x 12 rp two plus partials
90lbs x 11 rp two plus partials
90lbs x 10 rp three plus partials
90lbs x 8 partials till ugly failure

Tricep overhead extensions with rope
90lbs x 12 rp two plus partials
90lbs x 10 rp two plus partials
90lbs x 9 rp four plus partials
90lbs x 9 rp three plus partials
90lbs x 8 rp three plus partials
90lbs x partials till complete failure

Straight bar pushdowns
80lbs x 12
80lbs x 12
80lbs x 10 ptf
80lbs x 10 ptf
80lbs x 9 ptf

Forearm cable curls - straight bar
80lbs x 20
80lbs x 16
80lbs x 14

Great stuff today, rolling in Rest Pauses to squeeze out a bit more of each set plus losing count on my volume twice and doing extra sets. Great feel for the workout and once I get some recovery going, I’ll head back down for cardio

Haha so I'm not the only one who loses count and just does extra. That makes me feel a bit better about the whole thing lol.

Do you also feel dumber when you're training? Sometimes I can barely do plate math and I'm like wtf...it's simple addition dude. Maybe theres a lack of blood flow to the brain causing the issue or some scientific reasoning behind this

 

[Farmboy]

Haha so I'm not the only one who loses count and just does extra. That makes me feel a bit better about the whole thing lol.

Do you also feel dumber when you're training? Sometimes I can barely do plate math and I'm like wtf...it's simple addition dude. Maybe theres a lack of blood flow to the brain causing the issue or some scientific reasoning behind this

I feel this for sure, counting and recounting. Multiple times I forget which set I’m on best be safe, do more lol

 

[BeMe]

I feel this for sure, counting and recounting. Multiple times I forget which set I’m on best be safe, do more lol

LOL!!! That's exactly what I say

 

[Dreamer]

Early morning, last day off

Neck curls
35lbs x 12
35lbs x 12
35lbs x 12 Partials till failure

Shoulder warmup

Lat raises
10lbs x 14 high
10lbs x 14 high
15lbs x 12
15lbs x 12
15lbs x 12

Right arm only tricep pushdown superset with overhead extensions (RP is rest pause for 10sec)
45lbs x 12 pd
45lbs x 10 rp 2 oh
45lbs x 12 pd
45lbs x 9 rp 4 oh
45lbs x 10 rp 3 pd
45lbs x 8 rp 3 oh, partials

Tricep pushdowns with rope
90lbs x 12 rp two
90lbs x 12 rp two plus partials
90lbs x 12 rp two plus partials
90lbs x 11 rp two plus partials
90lbs x 10 rp three plus partials
90lbs x 8 partials till ugly failure

Tricep overhead extensions with rope
90lbs x 12 rp two plus partials
90lbs x 10 rp two plus partials
90lbs x 9 rp four plus partials
90lbs x 9 rp three plus partials
90lbs x 8 rp three plus partials
90lbs x partials till complete failure

Straight bar pushdowns
80lbs x 12
80lbs x 12
80lbs x 10 ptf
80lbs x 10 ptf
80lbs x 9 ptf

Forearm cable curls - straight bar
80lbs x 20
80lbs x 16
80lbs x 14

Great stuff today, rolling in Rest Pauses to squeeze out a bit more of each set plus losing count on my volume twice and doing extra sets. Great feel for the workout and once I get some recovery going, I’ll head back down for cardio

Looking good man, I am sure I do more sets than I am ment to aswell can never remember if it was set 2 or 3 haha no wonder I am in the gym so long

 

[Farmboy]

Day one on shift

Quick shoulders lat raises superset with bent flies
10lbs x 10 lat
10lbs x 10 fly
10lbs x 10 lat
10lbs x 10 fly
10lbs x 10 lat
10lbs x 10 fly

Cable pushdowns
130lbs x 12
140lbs x 12
140lbs x 10
140lbs x 10
140lbs x 10

Low line cable lat pushdowns
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
I wasn’t as happy with these on the bowflex, not as ideal of lat activation but more mid back

Weight chin ups- mid line held for lat stretch
10 x BW+20lbs
10 x BW+20lbs
8 x BW+20lbs

Face pulls
60lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

Straight bar seated row
100lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12

Got through the back day fairly well, I find I’m really developing a preference for my home cable machine but the Bowflex still lets me get reps in on shift. I’d say it’s about 75% as effective of a workout. Satisfying though and a good start to the week. I hope to get my cardio in when I get home tonight

 

[BeMe]

Day one on shift

Quick shoulders lat raises superset with bent flies
10lbs x 10 lat
10lbs x 10 fly
10lbs x 10 lat
10lbs x 10 fly
10lbs x 10 lat
10lbs x 10 fly

Cable pushdowns
130lbs x 12
140lbs x 12
140lbs x 10
140lbs x 10
140lbs x 10

Low line cable lat pushdowns
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
I wasn’t as happy with these on the bowflex, not as ideal of lat activation but more mid back

Weight chin ups- mid line held for lat stretch
10 x BW+20lbs
10 x BW+20lbs
8 x BW+20lbs

Face pulls
60lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

Straight bar seated row
100lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12

Got through the back day fairly well, I find I’m really developing a preference for my home cable machine but the Bowflex still lets me get reps in on shift. I’d say it’s about 75% as effective of a workout. Satisfying though and a good start to the week. I hope to get my cardio in when I get home tonight

I know what you mean about bowflex. It's kinda strange using one after training on a plate loaded machine. Weird resistance curve, like backwards from what you need.

When I was young I had a plate loaded machine and my friend had bowflex stuff at his house. Eventually we only trained at my place lol.

Still better than nothing for sure tho.

How's the shoulder doing?

 

[LevButlerov]

Day one on shift

Quick shoulders lat raises superset with bent flies
10lbs x 10 lat
10lbs x 10 fly
10lbs x 10 lat
10lbs x 10 fly
10lbs x 10 lat
10lbs x 10 fly

Cable pushdowns
130lbs x 12
140lbs x 12
140lbs x 10
140lbs x 10
140lbs x 10

Low line cable lat pushdowns
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
I wasn’t as happy with these on the bowflex, not as ideal of lat activation but more mid back

Weight chin ups- mid line held for lat stretch
10 x BW+20lbs
10 x BW+20lbs
8 x BW+20lbs

Face pulls
60lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

Straight bar seated row
100lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12

Got through the back day fairly well, I find I’m really developing a preference for my home cable machine but the Bowflex still lets me get reps in on shift. I’d say it’s about 75% as effective of a workout. Satisfying though and a good start to the week. I hope to get my cardio in when I get home tonight

Good back day the home machine work is paying off!
160 lbs rows and the BW plus 20 lbs chins both look strong!

 

[Farmboy]

Second day shift, busy times at work

Straight bar cable curls - bowflex resistance sticks, weight not being fully engaged
100lbs x 12 plus partials till failure
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf

Focus curls
50lbs x 10
50lbs x 9
50lbs x 8
50lbs x 8
50lbs x 8

Tricep rope style cable curls
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf

Forearm cable curls
130lbs x 20
130lbs x 20
130lbs x 18
130lbs x 18
130lbs x 16

Quick and dirty, got a good bicep and forearm pump before running off to the job.

Last nights cardio was 20 minutes on resistance lvl 10, bpm 140-145

I hope to repeat the cardio when I get home today

 

[LevButlerov]

Second day shift, busy times at work

Straight bar cable curls - bowflex resistance sticks, weight not being fully engaged
100lbs x 12 plus partials till failure
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf

Focus curls
50lbs x 10
50lbs x 9
50lbs x 8
50lbs x 8
50lbs x 8

Tricep rope style cable curls
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf

Forearm cable curls
130lbs x 20
130lbs x 20
130lbs x 18
130lbs x 18
130lbs x 16

Quick and dirty, got a good bicep and forearm pump before running off to the job.

Last nights cardio was 20 minutes on resistance lvl 10, bpm 140-145

I hope to repeat the cardio when I get home today

Good arm day @Farmboy cable curls 160 for multiple sets and 50lbs focus curls are a hot pump even on a tight schedule! impressed you are so consistent now

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

 

[Dreamer]

Second day shift, busy times at work

Straight bar cable curls - bowflex resistance sticks, weight not being fully engaged
100lbs x 12 plus partials till failure
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf

Focus curls
50lbs x 10
50lbs x 9
50lbs x 8
50lbs x 8
50lbs x 8

Tricep rope style cable curls
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf

Forearm cable curls
130lbs x 20
130lbs x 20
130lbs x 18
130lbs x 18
130lbs x 16

Quick and dirty, got a good bicep and forearm pump before running off to the job.

Last nights cardio was 20 minutes on resistance lvl 10, bpm 140-145

I hope to repeat the cardio when I get home today

Love the pump session, big reps for big pump - your cardio is intense too.

 

[Allupfromhere]

Second day shift, busy times at work

Straight bar cable curls - bowflex resistance sticks, weight not being fully engaged
100lbs x 12 plus partials till failure
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf
160lbs x 12 ptf

Focus curls
50lbs x 10
50lbs x 9
50lbs x 8
50lbs x 8
50lbs x 8

Tricep rope style cable curls
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf
80lbs x 12 ptf

Forearm cable curls
130lbs x 20
130lbs x 20
130lbs x 18
130lbs x 18
130lbs x 16

Quick and dirty, got a good bicep and forearm pump before running off to the job.

Last nights cardio was 20 minutes on resistance lvl 10, bpm 140-145

I hope to repeat the cardio when I get home today

Solid work man! Even with the busy shifts you still showed up and got it done.
Just keep stacking days like this. Doesn’t have to be perfect, just consistent. Keep slaying it king

 

[Farmboy]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

 

[LevButlerov]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

Good pumped chest work @Farmboy
all those 185lbs presses hitting clean even deep in the cut!

Macros need to stay consistent and get that post workout meal in fast because at this stage the low carbs plus clen will hit hard.

 

[HarleyGuy]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

Crazy volume here and lots of steady hypertrophy.

Isn't that post workout meal awesome? I've been training fasted and I love the feeling afterwards.

The " +mystery " was a nice touch!

 

[stevesmi]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

@Farmboy this is another excellent workout you put together. I like the 12 repetitions. That's a good mix.

 

[ceo]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

Bros. You look fantastic on this nice shoulder warm up front raise superset that a great way to start the day. 11 AM workout perfect. @Farmboy

 

[Ulter]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

Not bad on this man. @Farmboy Good job on the downward cable flys and good job on the neutral supported flys. Those flys go a long way.

 

[Farmboy]

Crazy volume here and lots of steady hypertrophy.

Isn't that post workout meal awesome? I've been training fasted and I love the feeling afterwards.

The " +mystery " was a nice touch!

Gotta love the Temu cable resistance mystery lol

 

[Farmboy]

11pm

Right arm only pushdowns superset with overhead extension
80lbs x 12 pd
80lbs x 12 oh
80lbs x 12 pd
80lbs x 12 oh
80lbs x 10 pd
80lbs x 9 oh

Tricep pushdowns
130lbs x 12
150lbs x 12
150lbs x 11
140lbs x 12
130lbs x 12

Overhead extensions
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch

Forearm cable curls (bowflex, limited resistance)
130lbs x 20
150lbs x 18
150lbs x 18
140lbs x 16
140lbs x 15

Got through it. Low sodium, low fat ham on flavourless potatoes. I genuinely hate my first nightshift meal, I miss my two dishes of 13 breakfast sausages. That was a REAL meal……..and a real artery plug too but we don’t talk about that

 

[Mobster]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

Mystery??

 

[LevButlerov]

Gotta love the Temu cable resistance mystery lol

Temu win

 

[LevButlerov]

11pm

Right arm only pushdowns superset with overhead extension
80lbs x 12 pd
80lbs x 12 oh
80lbs x 12 pd
80lbs x 12 oh
80lbs x 10 pd
80lbs x 9 oh

Tricep pushdowns
130lbs x 12
150lbs x 12
150lbs x 11
140lbs x 12
130lbs x 12

Overhead extensions
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch

Forearm cable curls (bowflex, limited resistance)
130lbs x 20
150lbs x 18
150lbs x 18
140lbs x 16
140lbs x 15

Got through it. Low sodium, low fat ham on flavourless potatoes. I genuinely hate my first nightshift meal, I miss my two dishes of 13 breakfast sausages. That was a REAL meal……..and a real artery plug too but we don’t talk about that

Good arm session even on nightshift @Farmboy
150 lbs cable tricep runs are the best big arm volume

 

[ROIDDERS]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

@Farmboy nice job man. its good to see you push a nice 11am workout. that is a good time to train. then at a nice lunch after

 

[2Thick]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

hopefully this training is solid. i like the side lat raises. make sure you warm up the hell out of those shoulders and get a nice stretch too @Farmboy

 

[HarleyGuy]

Mystery??

He means he doesn't know the weight of it. Some mystery addition on the rack off of an app called TEMU

 

[HarleyGuy]

11pm

Right arm only pushdowns superset with overhead extension
80lbs x 12 pd
80lbs x 12 oh
80lbs x 12 pd
80lbs x 12 oh
80lbs x 10 pd
80lbs x 9 oh

Tricep pushdowns
130lbs x 12
150lbs x 12
150lbs x 11
140lbs x 12
130lbs x 12

Overhead extensions
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch
130lbs x 12 plus stretch

Forearm cable curls (bowflex, limited resistance)
130lbs x 20
150lbs x 18
150lbs x 18
140lbs x 16
140lbs x 15

Got through it. Low sodium, low fat ham on flavourless potatoes. I genuinely hate my first nightshift meal, I miss my two dishes of 13 breakfast sausages. That was a REAL meal……..and a real artery plug too but we don’t talk about that

Love your last sentence LOL

I remember night shift workouts and you hit it hard despite the circadian rhythm being fucked up. Great volume and I like the extra stretch on the overheads!

 

[Farmboy]

Love your last sentence LOL

I remember night shift workouts and you hit it hard despite the circadian rhythm being fucked up. Great volume and I like the extra stretch on the overheads!

It’s a good routine that contributes for sure but there are undeniable limitations though. Much better than nothing and so we persevere. Night shifts tho, blech

 

[Farmboy]

He means he doesn't know the weight of it. Some mystery addition on the rack off of an app called TEMU

The mystery of magical unknown additional drag on the cables. Weight is weight though and resistance is resistance, just really interferes with my logbook

 

[Farmboy]

hopefully this training is solid. i like the side lat raises. make sure you warm up the hell out of those shoulders and get a nice stretch too @Farmboy

Lots of shoulder warmup and work these days. I’ve been good on them for several weeks now since my most recent avoidable injury

 

[HarleyGuy]

The mystery of magical unknown additional drag on the cables. Weight is weight though and resistance is resistance, just really interferes with my logbook

Ah now I can picture it even better, that is so annoying when that happens. Cables need some oil!

 

[RoySimpson]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

@Farmboy solid upper body day here!

 

[ballin2504]

Change over day

11am workout

Shoulder warmup front raise superset with side lat raise - light weight
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side
10lbs x 12 front
10lbs x 12 side

Flat bench
135lbs x 22
185lbs x 14
185lbs x 12
185lbs x 10
185lbs x 10

Side lat raises - loosen shoulders more
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10

Downward cable flies
45lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12

Neutral supported flies
50lbs +mystery x 12
50lbs +mystery x 12
50lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 12

Seated upward flies
45lbs +mystery x 12
45lbs +mystery x 12
45lbs +mystery x 10
35lbs +mystery x 12
35lbs +mystery x 12

The low carbs this deep into the cut is definitely kicking me hard, post workout or cardio I’m getting pretty light headed, cold sweats and shakes that beat out the clen Nothing hits like that post workout meal though, so good

@Farmboy nice training a lot of good exercises and really like the volume

 

[Farmboy]

Last nightshift

Lightweight shoulder mobility
Lat raise superset with bent over fly
10lbs x 12 lat
10lbs x 12 fly
10lbs x 12 lat
10lbs x 12 fly
10lbs x 12 lat
10lbs x 12 fly

Straight bar cable curl - bowflex, weight grossly overstated
160lbs x 12, squeeze
180lbs x 12 squeeze
180lbs x 12 squeeze
180lbs x 10, rp two squeeze
180lbs x 8, rp four squeeze

Close grip, palms up cable pulldown, bowflex weight still overstated
180lbs x 14
260lbs x 14
260lbs x 12
260lbs x 11
260lbs x 10

Focus curls
50lbs x 11
50lbs x 10
50lbs x 8
50lbs x 8
50lbs x 7

Noticing a lot of fatigue still present from last night indicating I mustn’t have slept well during the day. I battle the missus over keeping the house a modestly cool temp whereas she prefers hades hot conditions. I frequently lose this battle and my fan only can do so much. Alas such is life

 

[2Thick]

Lots of shoulder warmup and work these days. I’ve been good on them for several weeks now since my most recent avoidable injury

this is important. don't want to wear out your shoulders.

 

[Farmboy]

this is important. don't want to wear out your shoulders.

100%, after a couple injuries that massively impacted training, I’ve become very conscious of their health, or rather crunchy lack thereof

 

[LevButlerov]

Last nightshift

Lightweight shoulder mobility
Lat raise superset with bent over fly
10lbs x 12 lat
10lbs x 12 fly
10lbs x 12 lat
10lbs x 12 fly
10lbs x 12 lat
10lbs x 12 fly

Straight bar cable curl - bowflex, weight grossly overstated
160lbs x 12, squeeze
180lbs x 12 squeeze
180lbs x 12 squeeze
180lbs x 10, rp two squeeze
180lbs x 8, rp four squeeze

Close grip, palms up cable pulldown, bowflex weight still overstated
180lbs x 14
260lbs x 14
260lbs x 12
260lbs x 11
260lbs x 10

Focus curls
50lbs x 11
50lbs x 10
50lbs x 8
50lbs x 8
50lbs x 7

Noticing a lot of fatigue still present from last night indicating I mustn’t have slept well during the day. I battle the missus over keeping the house a modestly cool temp whereas she prefers hades hot conditions. I frequently lose this battle and my fan only can do so much. Alas such is life

Good arm work here @Farmboy the cable stack load still moved clean. Your curls 50 and the pulldowns at 260 very strong!

 

[Farmboy]

First day off, felt good and able

Quick shoulder warmup
Rear flies superset with lat raises
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side

Bent over rows - Yates style
90lbs x 14
90lbs x 14
90lbs x 12
135lbs x 12
135lbs x 12
185lbs x 10
185lbs x 8

Face pulls with tricep rope
60lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns flat handle
90lbs x 14
90lbs x 14
90lbs x 12
115lbs x 12
115lbs x 12

Mid line lat pushdowns with tricep rope
140lbs x 14
140lbs x 12 deep stretch
140lbs x 12 deep stretch
140lbs x 12 deep stretch Plus lengthened partials
140lbs x 12 deep stretch Plus lengthened partials

Seated rows, half speed plus squeeze with tricep
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12 Hold one sec
140lbs x 12 Hold one sec

Smashed the back today, got carried away on the Yates row and overdid the volume but there was such solid mid to wide back activation I got hooked and carried away. Solid workout throughout. After I change my tires and oil today I’ll get my cardio done and logged.

 

[2Thick]

100%, after a couple injuries that massively impacted training, I’ve become very conscious of their health, or rather crunchy lack thereof

Yep, we get smarter as we get older we learn our lessons at least most of us do.

 

[LevButlerov]

First day off, felt good and able

Quick shoulder warmup
Rear flies superset with lat raises
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side

Bent over rows - Yates style
90lbs x 14
90lbs x 14
90lbs x 12
135lbs x 12
135lbs x 12
185lbs x 10
185lbs x 8

Face pulls with tricep rope
60lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns flat handle
90lbs x 14
90lbs x 14
90lbs x 12
115lbs x 12
115lbs x 12

Mid line lat pushdowns with tricep rope
140lbs x 14
140lbs x 12 deep stretch
140lbs x 12 deep stretch
140lbs x 12 deep stretch Plus lengthened partials
140lbs x 12 deep stretch Plus lengthened partials

Seated rows, half speed plus squeeze with tricep
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12 Hold one sec
140lbs x 12 Hold one sec

Smashed the back today, got carried away on the Yates row and overdid the volume but there was such solid mid to wide back activation I got hooked and carried away. Solid workout throughout. After I change my tires and oil today I’ll get my cardio done and logged.

Good back day @Farmboy 185 lbs Yates rows and the 140 lbs seated rows hitting clean!
I like the volume but I hope your macros matching this for recovery.

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

 

[Dreamer]

First day off, felt good and able

Quick shoulder warmup
Rear flies superset with lat raises
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side

Bent over rows - Yates style
90lbs x 14
90lbs x 14
90lbs x 12
135lbs x 12
135lbs x 12
185lbs x 10
185lbs x 8

Face pulls with tricep rope
60lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns flat handle
90lbs x 14
90lbs x 14
90lbs x 12
115lbs x 12
115lbs x 12

Mid line lat pushdowns with tricep rope
140lbs x 14
140lbs x 12 deep stretch
140lbs x 12 deep stretch
140lbs x 12 deep stretch Plus lengthened partials
140lbs x 12 deep stretch Plus lengthened partials

Seated rows, half speed plus squeeze with tricep
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12 Hold one sec
140lbs x 12 Hold one sec

Smashed the back today, got carried away on the Yates row and overdid the volume but there was such solid mid to wide back activation I got hooked and carried away. Solid workout throughout. After I change my tires and oil today I’ll get my cardio done and logged.

Looks like you enjoyed the yates rows - nice volume for sure

 

[Farmboy]

Got my cardio in, 20 minutes elliptical at lvl 10, five minutes at level 15. Bpm 135-140

Also got my metal pulleys in the mail and installed them on my machine. Very excited to hit chest tomorrow morning

 

[LevButlerov]

Got my cardio in, 20 minutes elliptical at lvl 10, five minutes at level 15. Bpm 135-140

Also got my metal pulleys in the mail and installed them on my machine. Very excited to hit chest tomorrow morning

View attachment 148254
View attachment 148255View attachment 148256

cardio sounds good I cant wait to see new machine upgrade

 

[HarleyGuy]

Last nightshift

Lightweight shoulder mobility
Lat raise superset with bent over fly
10lbs x 12 lat
10lbs x 12 fly
10lbs x 12 lat
10lbs x 12 fly
10lbs x 12 lat
10lbs x 12 fly

Straight bar cable curl - bowflex, weight grossly overstated
160lbs x 12, squeeze
180lbs x 12 squeeze
180lbs x 12 squeeze
180lbs x 10, rp two squeeze
180lbs x 8, rp four squeeze

Close grip, palms up cable pulldown, bowflex weight still overstated
180lbs x 14
260lbs x 14
260lbs x 12
260lbs x 11
260lbs x 10

Focus curls
50lbs x 11
50lbs x 10
50lbs x 8
50lbs x 8
50lbs x 7

Noticing a lot of fatigue still present from last night indicating I mustn’t have slept well during the day. I battle the missus over keeping the house a modestly cool temp whereas she prefers hades hot conditions. I frequently lose this battle and my fan only can do so much. Alas such is life

Amazing workout! That volume is gonna need some protein bro hit the protein hard!

Noticing a lot of fatigue still present from last night indicating I mustn’t have slept well during the day

That's shift work brother I know how that sucks! Do you take anything for sustained sleep at least 6 solid hours minimum?

 

[waggat]

First day off, felt good and able

Quick shoulder warmup
Rear flies superset with lat raises
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side
15lbs x 12 rear
15lbs x 12 side

Bent over rows - Yates style
90lbs x 14
90lbs x 14
90lbs x 12
135lbs x 12
135lbs x 12
185lbs x 10
185lbs x 8

Face pulls with tricep rope
60lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns flat handle
90lbs x 14
90lbs x 14
90lbs x 12
115lbs x 12
115lbs x 12

Mid line lat pushdowns with tricep rope
140lbs x 14
140lbs x 12 deep stretch
140lbs x 12 deep stretch
140lbs x 12 deep stretch Plus lengthened partials
140lbs x 12 deep stretch Plus lengthened partials

Seated rows, half speed plus squeeze with tricep
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12 Hold one sec
140lbs x 12 Hold one sec

Smashed the back today, got carried away on the Yates row and overdid the volume but there was such solid mid to wide back activation I got hooked and carried away. Solid workout throughout. After I change my tires and oil today I’ll get my cardio done and logged.

Nice looking back workout mate!

 

[Farmboy]

Amazing workout! That volume is gonna need some protein bro hit the protein hard!


That's shift work brother I know how that sucks! Do you take anything for sustained sleep at least 6 solid hours minimum?

I’m really enjoying a higher volume style as I improve my training

The sleep is my primary deficiency on the night shifts. It is around 6.5hrs typically but the quality is sub par. That typically goes for me all work set though, 12hr days plus 2 hrs total commute time really eat into the hours

 

[HarleyGuy]

I’m really enjoying a higher volume style as I improve my training

The sleep is my primary deficiency on the night shifts. It is around 6.5hrs typically but the quality is sub par. That typically goes for me all work set though, 12hr days plus 2 hrs total commute time really eat into the hours

Yup I've been there bro. What is the longest you can sleep where it wouldn't interfere with your family responsiblities. If you DID get 8 hours would that be doable? Because what I used to do is on the way home from night shift I'd pop either Valerian root or melatonin and by the time I got him it was up and running and I'd fall asleep faster and sleep longer. You can try glycine too and other options without having to go the prescription route. Sleep will definitely be the missing link here in this case.

If it's cool enough there try opening the window and leaving your door closed so the missus doesn't have a blowout. Trying to sleep in the heat and you're already behind the 8-ball on that front.

 

[Farmboy]

Yup I've been there bro. What is the longest you can sleep where it wouldn't interfere with your family responsiblities. If you DID get 8 hours would that be doable? Because what I used to do is on the way home from night shift I'd pop either Valerian root or melatonin and by the time I got him it was up and running and I'd fall asleep faster and sleep longer. You can try glycine too and other options without having to go the prescription route. Sleep will definitely be the missing link here in this case.

If it's cool enough there try opening the window and leaving your door closed so the missus doesn't have a blowout. Trying to sleep in the heat and you're already behind the 8-ball on that front.

The eight would kill my other tasks including my daily elliptical cardio. I’m out of the house around 0400 and I don’t return until 2000 that night. By time I clear work and do the drive home, falling asleep is no problemo with a dose of melatonin

I roll with a fan permanently on me in our bedroom that keeps me alive at night but the combo of my distance from my job and the length of shifts really puts the screws to my available sleep hours. When I’m bulking, I aim to out eat a bad rest

 

[HarleyGuy]

The eight would kill my other tasks including my daily elliptical cardio. I’m out of the house around 0400 and I don’t return until 2000 that night. By time I clear work and do the drive home, falling asleep is no problemo with a dose of melatonin

I roll with a fan permanently on me in our bedroom that keeps me alive at night but the combo of my distance from my job and the length of shifts really puts the screws to my available sleep hours. When I’m bulking, I aim to out eat a bad rest

That's why I asked I figured 8 was asking too much. If your deep sleep and REM is in check then you can pull it off with 6. That's all I usually get but I do nap most days as well.

 

[Farmboy]

Second day off

Dumbell rows - lightweight shoulder warmup and fatigue front delt
15lbs x 12
20lbs x 12
20lbs x 12
25lbs x 12
25lbs x 12

Flat bench - neck press style with front delt already fatigued to better hit chest
135lbs x 22
185lbs x 12
185lbs x 10
185lbs x 10 gettin shaky
185lbs x 8 fought it out

Seated upward cable flies
50lbs x 12 stretch
50lbs x 12 stretch
50lbs x 12 stretch Plus partials till failure
50lbs x 12 stretch Plus partials till failure
50lbs x 12 stretch Plus partials till failure Burnout

Midline flies
50lbs x 12 stretch
50lbs x 12 stretch
50lbs x 12 stretch
50lbs x 12 stretch, ptf
50lbs x 12 stretch, ptf burnout

Downward flies
50lbs x 12
50lbs x 12 stretch
50lbs x 12 stretch, partials
50lbs x 10, two partials
50lbs x 9, three partials, dig them out

Cable forearm curls - bro online called em “uwu” curls
50lbs x 21
95lbs x 18 ouch
95lbs x 16 ptf
95lbs x 13 ptf
95lbs x 12 ptf

Prefatigued my front delts so they steal tension less from the pecs. Made pressing a lot more challenging for somewhat better chest activation. The new pulleys are wildly smooth and remove a lot of the passive resistance i noticed in each movement. The forearm work at the end was low burned but a nice finisher

 

[HarleyGuy]

Second day off

Dumbell rows - lightweight shoulder warmup and fatigue front delt
15lbs x 12
20lbs x 12
20lbs x 12
25lbs x 12
25lbs x 12

Flat bench - neck press style with front delt already fatigued to better hit chest
135lbs x 22
185lbs x 12
185lbs x 10
185lbs x 10 gettin shaky
185lbs x 8 fought it out

Seated upward cable flies
50lbs x 12 stretch
50lbs x 12 stretch
50lbs x 12 stretch Plus partials till failure
50lbs x 12 stretch Plus partials till failure
50lbs x 12 stretch Plus partials till failure Burnout

Midline flies
50lbs x 12 stretch
50lbs x 12 stretch
50lbs x 12 stretch
50lbs x 12 stretch, ptf
50lbs x 12 stretch, ptf burnout

Downward flies
50lbs x 12
50lbs x 12 stretch
50lbs x 12 stretch, partials
50lbs x 10, two partials
50lbs x 9, three partials, dig them out

Cable forearm curls - bro online called em “uwu” curls
50lbs x 21
95lbs x 18 ouch
95lbs x 16 ptf
95lbs x 13 ptf
95lbs x 12 ptf

Prefatigued my front delts so they steal tension less from the pecs. Made pressing a lot more challenging for somewhat better chest activation. The new pulleys are wildly smooth and remove a lot of the passive resistance i noticed in each movement. The forearm work at the end was low burned but a nice finisher

Nice volume as usual.

Cable forearm curls - bro online called em “uwu” curls
50lbs x 21
95lbs x 18 ouch
95lbs x 16 ptf
95lbs x 13 ptf
95lbs x 12 ptf

These seem interesting!

 

[Farmboy]

Nice volume as usual.


These seem interesting!

The forearm curls gives me better constant tension than my Dumbell curls. I feel an all over burn throughout the group and the partials let me grind into wild failure where ROM drops to like a half inch total movement. Burnout

 

[HarleyGuy]

The forearm curls gives me better constant tension than my Dumbell curls. I feel an all over burn throughout the group and the partials let me grind into wild failure where ROM drops to like a half inch total movement. Burnout

Ya bro not much beats cables when they're used for that purpose and constant tension is the goal.

 

[Farmboy]

Last day off

Shoulder warmup, lat raise superset bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly

Lat raise - strict form
20lbs x 12
20lbs x 12
20lbs x 10
20lbs x 8
20lbs x 8

Laying neck curls
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 10
25lbs x 10

Tricep rope cable curls
50lbs x 12
70lbs x 12
95lbs x 12
95lbs x 10 plus partials
95lbs x 9 plus partials

Ez curl bar - strict
90lbs x 8
90lbs x 8
90lbs x 7 fought out one more

Tricep rope pushdowns
90lbs x 12
115lbs x 12
115lbs x 10
115lbs x 8
90lbs x 10

Tricep rope overhead extensions
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10 Plus stretch
90lbs x 10 Plus stretch

A nice support day on my last chill morning. Really solid activation everywhere I wanted it other than the neck pump. Looks solid but the pump presses up and makes me want to gag

 

[HarleyGuy]

Last day off

Shoulder warmup, lat raise superset bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly

Lat raise - strict form
20lbs x 12
20lbs x 12
20lbs x 10
20lbs x 8
20lbs x 8

Laying neck curls
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 10
25lbs x 10

Tricep rope cable curls
50lbs x 12
70lbs x 12
95lbs x 12
95lbs x 10 plus partials
95lbs x 9 plus partials

Ez curl bar - strict
90lbs x 8
90lbs x 8
90lbs x 7 fought out one more

Tricep rope pushdowns
90lbs x 12
115lbs x 12
115lbs x 10
115lbs x 8
90lbs x 10

Tricep rope overhead extensions
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10 Plus stretch
90lbs x 10 Plus stretch

A nice support day on my last chill morning. Really solid activation everywhere I wanted it other than the neck pump. Looks solid but the pump presses up and makes me want to gag

There’s the cables again love it. You good with that much volume with your job and busy lifestyle? Recovering well?

 

[Farmboy]

There’s the cables again love it. You good with that much volume with your job and busy lifestyle? Recovering well?

Relatively well yes, I have working to lay better groundwork for the upcoming blast in early spring. Shift work is an obstacle to work around for sure

The home gym with the updated cable machine gives me a lot of flexibility without risking injury. I’ve had very good fortune with avoiding injuries utilizing the cable machine to push further than I could safely with free weights.

 

[HarleyGuy]

Relatively well yes, I have working to lay better groundwork for the upcoming blast in early spring. Shift work is an obstacle to work around for sure

The home gym with the updated cable machine gives me a lot of flexibility without risking injury. I’ve had very good fortune with avoiding injuries utilizing the cable machine to push further than I could safely with free weights.

Good stuff, you've figured out a hack to the shift work it seems. Not many do.

 

[LevButlerov]

Last day off

Shoulder warmup, lat raise superset bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly

Lat raise - strict form
20lbs x 12
20lbs x 12
20lbs x 10
20lbs x 8
20lbs x 8

Laying neck curls
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 10
25lbs x 10

Tricep rope cable curls
50lbs x 12
70lbs x 12
95lbs x 12
95lbs x 10 plus partials
95lbs x 9 plus partials

Ez curl bar - strict
90lbs x 8
90lbs x 8
90lbs x 7 fought out one more

Tricep rope pushdowns
90lbs x 12
115lbs x 12
115lbs x 10
115lbs x 8
90lbs x 10

Tricep rope overhead extensions
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10 Plus stretch
90lbs x 10 Plus stretch

A nice support day on my last chill morning. Really solid activation everywhere I wanted it other than the neck pump. Looks solid but the pump presses up and makes me want to gag

Good arm and shoulder work @Farmboy 20lbs strict laterals and the 90lbs ez bar curls hitting clean I like those for a pump

 

[Farmboy]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

 

[LevButlerov]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

Good pull day I love the 140lbs Yates rows and 160lbs seated rope rows really good early pump @Farmboy

 

[stevesmi]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

@Farmboy You gotta love the hard work you're doing on this. I like the Bowflex and I like the seated rows. They all look really good and I like the Yates row as well.

 

[Mobster]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

Very true. I'd have gone back to bed

 

[2Thick]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

you look great! i like the seated rows and the bowflex face pulls. those are outstanding ! @Farmboy

 

[Noah Wixx]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

Nothing wrong with the gym first thing

 

[Ulter]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

Nothing like an early morning basement workout. @Farmboy That sounds really good, man. And the training is on point.

 

[Farmboy]

Second day shift, some fatigue built up some slowed the reps down and hammered a heavy squeeze in each rep

Flat bar bowflex cable curls
“120lbs” x 14 long squeeze
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 10 two partials plus squeeze

Focus curls
50lbs x 12
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 8

Right arm only tricep pushdowns
70lbs x 16
70lbs x 14
70lbs x 12

Tricep pushdowns
130lbs x 12 long squeeze
130lbs x 12 long squeeze
130lbs x 11 plus partial, long squeeze
130lbs x 10, two partials, long squeeze
130lbs x 10, two partials, long squeeze

A lot of focus on the contraction today but I’m definitely feeling the early morning yesterday but I change over onto nights tomorrow so I will be able to sleep in.

 

[ceo]

Second day shift, some fatigue built up some slowed the reps down and hammered a heavy squeeze in each rep

Flat bar bowflex cable curls
“120lbs” x 14 long squeeze
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 10 two partials plus squeeze

Focus curls
50lbs x 12
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 8

Right arm only tricep pushdowns
70lbs x 16
70lbs x 14
70lbs x 12

Tricep pushdowns
130lbs x 12 long squeeze
130lbs x 12 long squeeze
130lbs x 11 plus partial, long squeeze
130lbs x 10, two partials, long squeeze
130lbs x 10, two partials, long squeeze

A lot of focus on the contraction today but I’m definitely feeling the early morning yesterday but I change over onto nights tomorrow so I will be able to sleep in.

@Farmboy bros flat bar bowflex cable curls is a fun one. focus curls are also on point. and tricep pushdowns all in !

 

[ROIDDERS]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

another great job on this one. the bowflex cable forearm curls are on point. nice way to finish with a burnout! @Farmboy

 

[ballin2504]

Day shift one, woke up at 0230 and was wide awake so off to the basement gym I go I guess

0230

Yates row
90lbs x 14
90lbs x 14
140lbs x 12
140lbs x 10
140lbs x 10

Lat push down - flat bar
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 10
90lbs x 12

Lat push down - tricep rope
90lbs x 13
90lbs x 12
90lbs x 12
115lbs x 10
115lbs x 10

Seated row - tricep rope
160lbs x 14
160lbs x 12
160lbs x 12
160lbs x 10
160lbs x 10

0700 workout - quick support work

Bowflex face pulls
100lbs x 14
100lbs x 12
100lbs x 11 ptf
100lbs x 10 ptf
100lbs x 10 ptf

Bowflex cable forearm curls
130lbs x 20 ptf burnout
130lbs x 20 ptf burnout
130lbs x 18 ptf burnout
130lbs x 15 ptf burnout
130lbs x 14 ptf burnout

Stepping over dollars to pick up dimes in terms of losing some rest on the first day shift but capitalized on it with a fairly solid set of back exercises split between home and work. I’ll knock out the cardio when I get home

@Farmboy looks like you got a really good workout in. Keep up the good work.

 

[LevButlerov]

Second day shift, some fatigue built up some slowed the reps down and hammered a heavy squeeze in each rep

Flat bar bowflex cable curls
“120lbs” x 14 long squeeze
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 10 two partials plus squeeze

Focus curls
50lbs x 12
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 8

Right arm only tricep pushdowns
70lbs x 16
70lbs x 14
70lbs x 12

Tricep pushdowns
130lbs x 12 long squeeze
130lbs x 12 long squeeze
130lbs x 11 plus partial, long squeeze
130lbs x 10, two partials, long squeeze
130lbs x 10, two partials, long squeeze

A lot of focus on the contraction today but I’m definitely feeling the early morning yesterday but I change over onto nights tomorrow so I will be able to sleep in.

destroying the arms there nice @Farmboy

 

[Tiger Salman Khan]

Second day shift, some fatigue built up some slowed the reps down and hammered a heavy squeeze in each rep

Flat bar bowflex cable curls
“120lbs” x 14 long squeeze
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 12 ls
“120lbs” x 10 two partials plus squeeze

Focus curls
50lbs x 12
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 8

Right arm only tricep pushdowns
70lbs x 16
70lbs x 14
70lbs x 12

Tricep pushdowns
130lbs x 12 long squeeze
130lbs x 12 long squeeze
130lbs x 11 plus partial, long squeeze
130lbs x 10, two partials, long squeeze
130lbs x 10, two partials, long squeeze

A lot of focus on the contraction today but I’m definitely feeling the early morning yesterday but I change over onto nights tomorrow so I will be able to sleep in.

@Farmboy Solid work man....keep going......

 

[Farmboy]

Forgot to log my workout yesterday on the first and only nightshift this week

Shoulder warmup
Side lat raises superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly

Strict lat side raise
20lbs x 12
20lbs x 12
20lbs x 10
20lbs x 10
20lbs x 10

Flat bench
135lbs x 20
205lbs x 12
205lbs x 10
205lbs x 9
185lbs x 10

Seated upward cable flies
50lbs x 14
50lbs x 12 squeeze
50lbs x 12 squeeze
50lbs x 12 squeeze
50lbs x 10, two partials, squeeze

Downward cable flies
50lbs x 14 squeeze
50lbs x 14 squeeze
50lbs x 12 squeeze
50lbs x 11 plus partials squeeze
50lbs x 10, plays partials, squeeze

Forearm cable curls
50lbs x 20
95lbs x 18 ptf
95lbs x 16 ptf
95lbs x 15 ptf burnout
95lbs x 14 ptf burnout

Rest, grabbed a shake

Cardio, 20 minutes on the elliptical resistance lvl 10, bpm 140-145

 

[LevButlerov]

Forgot to log my workout yesterday on the first and only nightshift this week

Shoulder warmup
Side lat raises superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly

Strict lat side raise
20lbs x 12
20lbs x 12
20lbs x 10
20lbs x 10
20lbs x 10

Flat bench
135lbs x 20
205lbs x 12
205lbs x 10
205lbs x 9
185lbs x 10

Seated upward cable flies
50lbs x 14
50lbs x 12 squeeze
50lbs x 12 squeeze
50lbs x 12 squeeze
50lbs x 10, two partials, squeeze

Downward cable flies
50lbs x 14 squeeze
50lbs x 14 squeeze
50lbs x 12 squeeze
50lbs x 11 plus partials squeeze
50lbs x 10, plays partials, squeeze

Forearm cable curls
50lbs x 20
95lbs x 18 ptf
95lbs x 16 ptf
95lbs x 15 ptf burnout
95lbs x 14 ptf burnout

Rest, grabbed a shake

Cardio, 20 minutes on the elliptical resistance lvl 10, bpm 140-145

Good shoulder and chest day @Farmboy 205lbs bench work is strong and all that fly volume is legit real big pump

 

[Farmboy]

First full day off

Warmup
Bent over fly supered with lat raise
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat

Yates row
90lbs x 16
110lbs x 14
110lbs x 12
110lbs x 12
110lbs x 12

Tricep rope face pulls
50lbs x 14
60lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Lat push downs - close grip tricep rope
70lbs x 14
90lbs x 12
90lbs x 12
90lbs x 12
115lbs x 12

Lat pushdowns flat bar
115lbs x 12
115lbs x 12
115lbs x 12
115lbs x 12
115lbs x 12

Seated wide grip cable row
175lbs x 14
175lbs x 12 held last two
175lbs x 12 hlt
175lbs x 10, two partials, hlt
175lbs x 10, two partials, hlt

Short break

Cardio, 20 minutes elliptical, lvl 10 bpm 135-140

 

[LevButlerov]

First full day off

Warmup
Bent over fly supered with lat raise
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat

Yates row
90lbs x 16
110lbs x 14
110lbs x 12
110lbs x 12
110lbs x 12

Tricep rope face pulls
50lbs x 14
60lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Lat push downs - close grip tricep rope
70lbs x 14
90lbs x 12
90lbs x 12
90lbs x 12
115lbs x 12

Lat pushdowns flat bar
115lbs x 12
115lbs x 12
115lbs x 12
115lbs x 12
115lbs x 12

Seated wide grip cable row
175lbs x 14
175lbs x 12 held last two
175lbs x 12 hlt
175lbs x 10, two partials, hlt
175lbs x 10, two partials, hlt

Short break

Cardio, 20 minutes elliptical, lvl 10 bpm 135-140

steady but @Farmboy dont you feel this is overtraining you?

 

[Farmboy]

Second day off

Shoulder warmup
Front raises
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

Flat bench
135lbs x 20
205lbs x 10, two partials
205lbs x 8
205lbs x 7
135lbs x 16 burnout

Seated upward cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch And squeeze
60lbs x 12 stretch and squeeze

Downward cable flies
60lbs x 14 long stretch
60lbs x 12 stretch
60lbs x 12
50lbs x 12 partials till failure
50lbs x 12 ptf

Forearm cable curls
95lbs x 20 ptf burnout
95lbs x 20 ptf burnout
95lbs x 18 ptf burnout
95lbs x 17 ptf burnout
95lbs x 16 ptf burnout

Solid second day off, battling some furnace challenges right now so cardio is delayed.

 

[Farmboy]

steady but @Farmboy dont you feel this is overtraining you?

To a degree I think overtraining is a potential, especially with shift work impacting recovery.

 

[LevButlerov]

To a degree I think overtraining is a potential, especially with shift work impacting recovery.

I think you are clearly overtraining and overtaxing your body, being honest @Farmboy i watch your log closely
we should drop volume by 30%

 

[LevButlerov]

Second day off

Shoulder warmup
Front raises
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

Flat bench
135lbs x 20
205lbs x 10, two partials
205lbs x 8
205lbs x 7
135lbs x 16 burnout

Seated upward cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch And squeeze
60lbs x 12 stretch and squeeze

Downward cable flies
60lbs x 14 long stretch
60lbs x 12 stretch
60lbs x 12
50lbs x 12 partials till failure
50lbs x 12 ptf

Forearm cable curls
95lbs x 20 ptf burnout
95lbs x 20 ptf burnout
95lbs x 18 ptf burnout
95lbs x 17 ptf burnout
95lbs x 16 ptf burnout

Solid second day off, battling some furnace challenges right now so cardio is delayed.

Yes this is an example this is about 50% more than you need imo

 

[Farmboy]

Arm day in between repair guys rolling up

Cable bicep curls
50lbs x 14
85lbs x 14
85lbs x 12
85lbs x 12
85lbs x 12

Cable tricep rope curls
85lbs x 12
85lbs x 12
85lbs x 12
85lbs x 10
85lbs x 10

Ez curl bar
90lbs x 7
90lbs x 7
90lbs x 7

Tricep rope pushdowns
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 10

Tricep rope overhead extensions
95lbs x 12
95lbs x 12
95lbs x 10 plus partials
95lbs x 10 plus partials
95lbs x 10 plus partials

Tricep rope lengthened extension burnout
95lbs x 8 plus partials
95lbs x 8 plus partials
95lbs x 8 plus partials till failure

 

[Farmboy]

Yes this is an example this is about 50% more than you need imo

I agree it likely is but the training feels really solid and very enjoyable. I have suffered no new injuries switching to this volume and tempo and am enjoying myself greatly

 

[LevButlerov]

I agree it likely is but the training feels really solid and very enjoyable. I have suffered no new injuries switching to this volume and tempo and am enjoying myself greatly

issue is you can have negative gains over training not always injury

 

[LevButlerov]

Arm day in between repair guys rolling up

Cable bicep curls
50lbs x 14
85lbs x 14
85lbs x 12
85lbs x 12
85lbs x 12

Cable tricep rope curls
85lbs x 12
85lbs x 12
85lbs x 12
85lbs x 10
85lbs x 10

Ez curl bar
90lbs x 7
90lbs x 7
90lbs x 7

Tricep rope pushdowns
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 10

Tricep rope overhead extensions
95lbs x 12
95lbs x 12
95lbs x 10 plus partials
95lbs x 10 plus partials
95lbs x 10 plus partials

Tricep rope lengthened extension burnout
95lbs x 8 plus partials
95lbs x 8 plus partials
95lbs x 8 plus partials till failure

bis and tris destroyed @Farmboy how was the pump?

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

 

[Dreamer]

Arm day in between repair guys rolling up

Cable bicep curls
50lbs x 14
85lbs x 14
85lbs x 12
85lbs x 12
85lbs x 12

Cable tricep rope curls
85lbs x 12
85lbs x 12
85lbs x 12
85lbs x 10
85lbs x 10

Ez curl bar
90lbs x 7
90lbs x 7
90lbs x 7

Tricep rope pushdowns
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 10

Tricep rope overhead extensions
95lbs x 12
95lbs x 12
95lbs x 10 plus partials
95lbs x 10 plus partials
95lbs x 10 plus partials

Tricep rope lengthened extension burnout
95lbs x 8 plus partials
95lbs x 8 plus partials
95lbs x 8 plus partials till failure

Huge arm day. good luck moving them for a couple days

 

[Farmboy]

bis and tris destroyed @Farmboy how was the pump?

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

Solid meaty pump, wrecked by having to go take my furnace apart haha

 

[LevButlerov]

Solid meaty pump, wrecked by having to go take my furnace apart haha

furnace pump

 

[BeMe]

Solid meaty pump, wrecked by having to go take my furnace apart haha

The furnace always lays down and dies at the best times of year lol. Bet it's cold as hell up there right now

 

[Farmboy]

The furnace always lays down and dies at the best times of year lol. Bet it's cold as hell up there right now

Brutal but got it done before the minus 30s hit

 

[Farmboy]

Last day off

Warmup
Lat raises superset with bent over flies
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly

Barbell rows
Warmup 90lbs x 16 doesn’t count, just a warmup
135lbs x 14
135lbs x 12
135lbs x 12
135lbs x 10

Lat pushdowns with trice rope
95lbs x 14 warmup
130lbs x 12
130lbs x 12
130lbs x 10 ptf
130lbs x 10 ptf

Face pulls with tricep rope
85lbs x 12
85lbs x 12
85lbs x 12

Seated rows
175lbs x 14
175lbs x 12
175lbs x 12
175lbs x 12 partials in play
175lbs x 10 pip

Rest then cardio, 20 minutes elliptical resistance lvl 10 140-145bpm

Took a hard look at the back day and removed some sets that weren’t directly contributing to anything other than fatigue. The five set of flat handle lat pushdowns was pulled as well as two sets of face pulls which were hitting the same muscles the rows did. This left me with energy to sink a lot into my seated rows and nearly every set was accompanied by lengthened partials till failure.

Back to work tomorrow at a different post so I’ll get up at 3 and hit chest before work

 

[LevButlerov]

Last day off

Warmup
Lat raises superset with bent over flies
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly

Barbell rows
Warmup 90lbs x 16 doesn’t count, just a warmup
135lbs x 14
135lbs x 12
135lbs x 12
135lbs x 10

Lat pushdowns with trice rope
95lbs x 14 warmup
130lbs x 12
130lbs x 12
130lbs x 10 ptf
130lbs x 10 ptf

Face pulls with tricep rope
85lbs x 12
85lbs x 12
85lbs x 12

Seated rows
175lbs x 14
175lbs x 12
175lbs x 12
175lbs x 12 partials in play
175lbs x 10 pip

Rest then cardio, 20 minutes elliptical resistance lvl 10 140-145bpm

Took a hard look at the back day and removed some sets that weren’t directly contributing to anything other than fatigue. The five set of flat handle lat pushdowns was pulled as well as two sets of face pulls which were hitting the same muscles the rows did. This left me with energy to sink a lot into my seated rows and nearly every set was accompanied by lengthened partials till failure.

Back to work tomorrow at a different post so I’ll get up at 3 and hit chest before work

Good back day @famrboy 135lbs barbell rows with 175lbs seated rows sweet power!
I'm happy you removed a few sets, next time a few more move them off.

 

[BeMe]

Brutal but got it done before the minus 30s hit

Yea mine went in the deepest of deep freezes last year and it happened after 5pm on a Friday when all the HVAC supply shops closed so I couldn't fix it til Monday lol.

 

[Farmboy]

Yea mine went in the deepest of deep freezes last year and it happened after 5pm on a Friday when all the HVAC supply shops closed so I couldn't fix it til Monday lol.

Accch that’s about the worst it could be. Did you have any backup heat? We had some oil heaters that carried us through

 

[Farmboy]

Day one on shift

3am

Shoulder warmup
Front raises 1/2 speed
15lbs x 12
15lbs x 12
15lbs x 12

Seated incline cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
60lbs x 12 stretch and squeeze

Unsupported downward cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze

Got to work
Forearm cable curls bowflex so weights are off
130lbs x 20
130lbs x 20 ptf
130lbs x 18 burnout
130lbs x 16 burnout
130lbs x 14 burnout

Much less volume split between two locations which may become a working reality if I get relocated to a post without a gym. The 3am hurts only a little more that the 0330am and the quality of set is much higher in the home gym.

Focused a lot on smashing the muscle with each set to reach a similar total fatigue that I would have with heavier prior volume. Perhaps days off with more rest I can push volume and days on I will walk it back.

Also, the supplement source had a sale on cheap whey so I stocked up haha

 

[LevButlerov]

Day one on shift

3am

Shoulder warmup
Front raises 1/2 speed
15lbs x 12
15lbs x 12
15lbs x 12

Seated incline cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
60lbs x 12 stretch and squeeze

Unsupported downward cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze

Got to work
Forearm cable curls bowflex so weights are off
130lbs x 20
130lbs x 20 ptf
130lbs x 18 burnout
130lbs x 16 burnout
130lbs x 14 burnout

Much less volume split between two locations which may become a working reality if I get relocated to a post without a gym. The 3am hurts only a little more that the 0330am and the quality of set is much higher in the home gym.

Focused a lot on smashing the muscle with each set to reach a similar total fatigue that I would have with heavier prior volume. Perhaps days off with more rest I can push volume and days on I will walk it back.

Also, the supplement source had a sale on cheap whey so I stocked up haha

View attachment 153386

I can see volume a bit down but how about we drop 2 sets more?
love that stock up of whey @Farmboy

 

[Farmboy]

I can see volume a bit down but how about we drop 2 sets more?
love that stock up of whey @Farmboy

Killing me. Isn’t that a nice light volume for shift work?

 

[stevesmi]

Day one on shift

3am

Shoulder warmup
Front raises 1/2 speed
15lbs x 12
15lbs x 12
15lbs x 12

Seated incline cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
60lbs x 12 stretch and squeeze

Unsupported downward cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze

Got to work
Forearm cable curls bowflex so weights are off
130lbs x 20
130lbs x 20 ptf
130lbs x 18 burnout
130lbs x 16 burnout
130lbs x 14 burnout

Much less volume split between two locations which may become a working reality if I get relocated to a post without a gym. The 3am hurts only a little more that the 0330am and the quality of set is much higher in the home gym.

Focused a lot on smashing the muscle with each set to reach a similar total fatigue that I would have with heavier prior volume. Perhaps days off with more rest I can push volume and days on I will walk it back.

Also, the supplement source had a sale on cheap whey so I stocked up haha

View attachment 153386

@Farmboy nice to see you are smashing the muscles. that is a great thing to fatigue it out. those hours on the farm i'm sure helped build conditioning

 

[BeMe]

Accch that’s about the worst it could be. Did you have any backup heat? We had some oil heaters that carried us through

I had a gas fireplace on the main floor that kept the house warm. The main floor was a sauna and the 2nd floor was bareable lol. Basement turned into a fridge. Threw an electric space heater in the bedroom to sleep.

Those little oil heaters are pretty clutch. Up where you live that's pretty important. Do you guys have battery backups for your furnaces up there or do you have a genny or somethn?

 

[BeMe]

Day one on shift

3am

Shoulder warmup
Front raises 1/2 speed
15lbs x 12
15lbs x 12
15lbs x 12

Seated incline cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
60lbs x 12 stretch and squeeze

Unsupported downward cable flies
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze
50lbs x 12 stretch and squeeze

Got to work
Forearm cable curls bowflex so weights are off
130lbs x 20
130lbs x 20 ptf
130lbs x 18 burnout
130lbs x 16 burnout
130lbs x 14 burnout

Much less volume split between two locations which may become a working reality if I get relocated to a post without a gym. The 3am hurts only a little more that the 0330am and the quality of set is much higher in the home gym.

Focused a lot on smashing the muscle with each set to reach a similar total fatigue that I would have with heavier prior volume. Perhaps days off with more rest I can push volume and days on I will walk it back.

Also, the supplement source had a sale on cheap whey so I stocked up haha

View attachment 153386

Black Friday score. Nice work with the on shift training bro!

 

[LevButlerov]

Killing me. Isn’t that a nice light volume for shift work?

drop 2 sets you'll see