Approved Log Recovery and Cycle Log

[ceo]

I mainly use it as it's one of the fastest carbohydrates to hit the blood stream and since my diet is so low carb (rest day) it also helps refill my glycogen levels. I normally take it 30 minutes pre workout and I believe it hits peak blood glucose within 20-30 mins and refills about 50% of my glycogen, slowly filling more throughout the workout.

What sort of cardio do you do?

@Tuchchh bros keep cardio fun. lots of good things to do when you training. keeps things fun and exciting

 

[ROIDDERS]

I mainly use it as it's one of the fastest carbohydrates to hit the blood stream and since my diet is so low carb (rest day) it also helps refill my glycogen levels. I normally take it 30 minutes pre workout and I believe it hits peak blood glucose within 20-30 mins and refills about 50% of my glycogen, slowly filling more throughout the workout.

What sort of cardio do you do?

try training without pre workouts . its a much more clean experience. filling your muscles with glycogen is only a good idea if you powerlift @Tuchchh

 

[Tuchchh]

try training without pre workouts . its a much more clean experience. filling your muscles with glycogen is only a good idea if you powerlift @Tuchchh

I just find I progress better doing it this way, before starting this log I wouldn't have a single protein yoghurt prior to lifting and all my lifts would stall pretty quickly. I don't take any stimulant pre workout, at most I either have black coffee or a couple caffeine pills if I feel I need the extra push

 

[Tuchchh]

@Tuchchh bros keep cardio fun. lots of good things to do when you training. keeps things fun and exciting

I keep my cardio quite simple, I just go for a walk fasted (with a scoop of BCAA down the hatch) with the dog or the misses and if I don't get time in the morning I'll go walk the lake with her after work

 

[Tuchchh]

it really isn't necessary to do that. and in some ways its counter productive @Tuchchh you should get used to training fasted for a cleaner workout

I just find I don't progress well fasted is all

 

[Tuchchh]

Close grip smith press (elbows flared out)

Interesting

Not a fan??

 

[Tuchchh]

i like how you hit the decline hammer chest press to start. and i like the rest pauses too. that is a strong workout @Tuchchh

Won't be satisfied until I start using some real poundages

 

[Tuchchh]

Good chest and shoulder day @Tuchchh
55kg clean and press are strong numbers
80 pulldowns and 60kg rows good volume!

Macros look big on protein at 317g love it

Protein would be slightly better but I keep needed to substituting my whey for store bought drink. My package is lost from the looks of it. Idk how you lose 10kg of whey

 

[ceo]

I keep my cardio quite simple, I just go for a walk fasted (with a scoop of BCAA down the hatch) with the dog or the misses and if I don't get time in the morning I'll go walk the lake with her after work

bros hell yeah dog walking good exercise

 

[Tuchchh]

bros hell yeah dog walking good exercise

I'd love to leave him at home because he makes it harder, but it would break his heart if I did

 

[LevButlerov]

Protein would be slightly better but I keep needed to substituting my whey for store bought drink. My package is lost from the looks of it. Idk how you lose 10kg of whey

they lost 10kg whey AU domestic? @Tuchchh

 

[Dreamer]

Protein would be slightly better but I keep needed to substituting my whey for store bought drink. My package is lost from the looks of it. Idk how you lose 10kg of whey

Auspost are just incredible arent they?

 

[Ulter]

Won't be satisfied until I start using some real poundages

yeah that is good alpha thinking

 

[ROIDDERS]

I just find I progress better doing it this way, before starting this log I wouldn't have a single protein yoghurt prior to lifting and all my lifts would stall pretty quickly. I don't take any stimulant pre workout, at most I either have black coffee or a couple caffeine pills if I feel I need the extra push

you need to get used to training fresh and raw.

 

[2Thick]

I just find I don't progress well fasted is all

you will be stronger when you have fuller muscles. that is how the science works. but it doesn't mean you are getting a cleaner workout

 

[ballin2504]

_______________________________________________

Team Gold

Session 1 (A) (27/12/25)
Chest
Shoulders
Tricep
Back
______________________________________​

Chest
Decline hammer chest press
Rest pause [70kg a side=9+5+3 ] +1.25kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=6+4+3 ] +1rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [72.5kg+The Bar = 11+6+3] +2.5kg +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [80=11+5+4) +2.5kg +5kg -2 reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[60=10] -1Rep +2.5kg +1rep
Ss[65=6] +1.25

_______________________________________________


Today diets

07:30 - 35g dextrose + Paul's protein drink

09:30 - 35g dextrose + Paul's protein drink

11:00 - 2x cans of tuna

13:30 - 4x eggs + 4 beef sausages

15:30 - 400g basa + veg

17:30 - 1 can of tuna and protein yoghurt

20:00- 250g beef mince bowl

22:30 - 200g basa
_______________________________________________

Macros:
317P
156C
124F
_______________________________________________

@Tuchchh some really good training and food options there. A lot of protein

 

[RoySimpson]

_______________________________________________

Team Gold

Session 1 (A) (27/12/25)
Chest
Shoulders
Tricep
Back
______________________________________​

Chest
Decline hammer chest press
Rest pause [70kg a side=9+5+3 ] +1.25kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [55kg=6+4+3 ] +1rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [72.5kg+The Bar = 11+6+3] +2.5kg +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [80=11+5+4) +2.5kg +5kg -2 reps[/I]

Back thickness
hammer low rows done single arm and standing
Ss[60=10] -1Rep +2.5kg +1rep
Ss[65=6] +1.25

_______________________________________________


Today diets

07:30 - 35g dextrose + Paul's protein drink

09:30 - 35g dextrose + Paul's protein drink

11:00 - 2x cans of tuna

13:30 - 4x eggs + 4 beef sausages

15:30 - 400g basa + veg

17:30 - 1 can of tuna and protein yoghurt

20:00- 250g beef mince bowl

22:30 - 200g basa
_______________________________________________

Macros:
317P
156C
124F
_______________________________________________

@Tuchchh solid work on this log! Keep it coming!

 

[Noah Wixx]

Planning on being lean enough in the next 6-8 weeks to then be able to really push the limits. I haven't been able to run this program on this little calories before and still progress, so it'll be interesting

Im curious with seeing how it goes

 

[ceo]

I'd love to leave him at home because he makes it harder, but it would break his heart if I did

bros yeah you can take him in a stroller then lol

 

[Tuchchh]

_______________________________________________

Team Gold

Session 2 (B) (30/11/25)
Biceps/forearms
Hamstrings
Quads
Calves
______________________________________​

Biceps/forearms
Single arm dumbbell curls
(hold the dumbbell where thumb is pressed against the inside of the weight making grip uneven and resulting in supination being harder)
Rest pause [22.5kg=13+5+4] -1reps
(Time to drop and try a new exercise)


Bicep extreme stretch
[BW=70s]

Reverse grip cable curls
(flexing the wrist up and fighting with the forearm on the way down)
straight set [13.5kg=14+6+4] +2reps

Have been doing additional forearm work I just don't track it

Hamstrings
Lying leg curls
Rest pause [80kg=11+5+3] -2 reps +2.5kg

Hamstring extreme stretch
[BW=20 deep breaths]

Quads
(Backup exercise as every leg press was taken and I was pressed for time)
(Single leg) hip leg press rest paused until fail complete failure
Rest pause [70kg=12+6+5+4+3+2+2+1] (couldn't walk after)


Quad extreme stretch
[BW=27s]

Calves
Seated calve raise extension (Dante turdel tempo)
Straight set [105kg=13] +5kg
Straight set [65kg=16] (legs locked out) +5kg +3 reps

______________________________________

Diet:

Was a cheat day so I didn't count but most food was clean and I still would have gotten my protein intake down

Estimated Macros:
450C
300p
??F
______________________________________

 

[Tuchchh]

_______________________________________________

Team Gold

Session 1 (B) (02/12/25)
Chest
Shoulders
Triceps
Back
______________________________________
​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [92.5kg =9+5+2] +2.5kg -1 rep


Chest extreme stretch
[Bw=40s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [63.75kg a side =8+4+1 ] +1 reps
(Starting to get to a sticking point with this, getting close to switching it out)

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [35kg+The Bar =12+5+3] -3 reps +4 reps


Extreme tricep stretch
[BW=100S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [96=9+4+2) +2kg [/I]

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[130=12] +2.5kg
Ss[145=8] +2.5kg -1 rep


______________________________________

Today diets

8:30- protein drink + 50g dextrose

10:30 - protein drink + bodiez protein water + hydration

11:30 - 4x eggs + 4 lean beef sausages

13:30 - 2 x cans of tuna

16:30 - 300g basa

18:30 - 210g lamb steak

21:30- 200g basa and veg
______________________________________
Macros:
308p
153c
98f
______________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

Session 1 (B) (02/12/25)
Chest
Shoulders
Triceps
Back
______________________________________
​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [92.5kg =9+5+2] +2.5kg -1 rep


Chest extreme stretch
[Bw=40s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [63.75kg a side =8+4+1 ] +1 reps
(Starting to get to a sticking point with this, getting close to switching it out)

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [35kg+The Bar =12+5+3] -3 reps +4 reps


Extreme tricep stretch
[BW=100S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [96=9+4+2) +2kg [/I]

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[130=12] +2.5kg
Ss[145=8] +2.5kg -1 rep


______________________________________

Today diets

8:30- protein drink + 50g dextrose

10:30 - protein drink + bodiez protein water + hydration

11:30 - 4x eggs + 4 lean beef sausages

13:30 - 2 x cans of tuna

16:30 - 300g basa

18:30 - 210g lamb steak

21:30- 200g basa and veg
______________________________________
Macros:
308p
153c
98f
______________________________________

Good volume and strength today @Tuchchh 92.5kg incline smith plus the big rack dead numbers are real strong!
i like your diet tuna and lamb come on always a win!
308 protein keep it high!


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

 

[Dreamer]

_______________________________________________

Team Gold

Session 1 (B) (02/12/25)
Chest
Shoulders
Triceps
Back
______________________________________
​

Chest
Unassisted Incline smith (bar weighs a real 20kg)(extra wide grip)
Rest pause [92.5kg =9+5+2] +2.5kg -1 rep


Chest extreme stretch
[Bw=40s]

Shoulders
Hammer strength shoulder press (handle just above shoulder height
Rest pause [63.75kg a side =8+4+1 ] +1 reps
(Starting to get to a sticking point with this, getting close to switching it out)

Extreme shoulder stretch
[15kg=60s]

Triceps
Ez bar dead stop skulls crushers on the floor
Rest pause [35kg+The Bar =12+5+3] -3 reps +4 reps


Extreme tricep stretch
[BW=100S]

Back width
Medium neutral grip Lat pulldowns
Rest pause [96=9+4+2) +2kg [/I]

Back thickness
2inch bellow the knee paused, slow and controlled rack dead
Ss[130=12] +2.5kg
Ss[145=8] +2.5kg -1 rep


______________________________________

Today diets

8:30- protein drink + 50g dextrose

10:30 - protein drink + bodiez protein water + hydration

11:30 - 4x eggs + 4 lean beef sausages

13:30 - 2 x cans of tuna

16:30 - 300g basa

18:30 - 210g lamb steak

21:30- 200g basa and veg
______________________________________
Macros:
308p
153c
98f
______________________________________

Solid update there, nice food, plenty of white fish .

 

[Tuchchh]

I find fish is easy to cook in bulk. it's pretty hard to mess it up and it's rarely ever too dry to eat. You gotta really mess up if you have dry fish

 

[Tuchchh]

Good volume and strength today @Tuchchh 92.5kg incline smith plus the big rack dead numbers are real strong!
i like your diet tuna and lamb come on always a win!
308 protein keep it high!


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

The incline Smith has been progressing really well lately so I'm quite happy with it. I'll attach bellow my progression since starting.

I'd say I hit it once every 12-13 days or so, will be bringing to down to 10 days once I hit a surplus

______________________________________

80/9+4+2

80/10+5+2

80/10+4.5

82.5/10+6
---------------------
77.5/14+7
-Cant quite remember what happened here I think I was having some recovery issues at the same hence the only single rest pause
80/13+5.5
---------------------
82.5/13+6

85/12+5+3

87.5/11+5+3

90/9+5+3

92.5/9+5+2

Next session will be 95kg most likey

 

[Dreamer]

The incline Smith has been progressing really well lately so I'm quite happy with it. I'll attach bellow my progression since starting.

I'd say I hit it once every 12-13 days or so, will be bringing to down to 10 days once I hit a surplus

______________________________________

80/9+4+2

80/10+5+2

80/10+4.5

82.5/10+6
---------------------
77.5/14+7
-Cant quite remember what happened here I think I was having some recovery issues at the same hence the only single rest pause
80/13+5.5
---------------------
82.5/13+6

85/12+5+3

87.5/11+5+3

90/9+5+3

92.5/9+5+2

Next session will be 95kg most likey

Thats great progress, youll be hitting 100kg soon

 

[LevButlerov]

The incline Smith has been progressing really well lately so I'm quite happy with it. I'll attach bellow my progression since starting.

I'd say I hit it once every 12-13 days or so, will be bringing to down to 10 days once I hit a surplus

______________________________________

80/9+4+2

80/10+5+2

80/10+4.5

82.5/10+6
---------------------
77.5/14+7
-Cant quite remember what happened here I think I was having some recovery issues at the same hence the only single rest pause
80/13+5.5
---------------------
82.5/13+6

85/12+5+3

87.5/11+5+3

90/9+5+3

92.5/9+5+2

Next session will be 95kg most likey

It's looking good you are getting stronger tahts key
but recovery issues is each set or that 1 day? @Tuchchh

 

[Tuchchh]

It's looking good you are getting stronger tahts key
but recovery issues is each set or that 1 day? @Tuchchh

Each set is its own day, I those 2 session where my recovery wasn't the best was just before I took my dealod. Once I did that, upper some of my vitamins a bit more and a little more food I've been good

 

[LevButlerov]

Each set is its own day, I those 2 session where my recovery wasn't the best was just before I took my dealod. Once I did that, upper some of my vitamins a bit more and a little more food I've been good

Good to hear lets get more vitamins in you in that case.

 

[waggat]

I find fish is easy to cook in bulk. it's pretty hard to mess it up and it's rarely ever too dry to eat. You gotta really mess up if you have dry fish

Yeah I've started buying 1kg bags of frozen Hoki. Thaw it, add some seasoning and fry. Really easy and nice as well.

 

[Tuchchh]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

 

[LevButlerov]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

motivation is always the hardest thing @Tuchchh but we happy you are here!
treadmill you have pics of it?
not going to ask about xmas party how were macros after

 

[Allupfromhere]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

It happens to us all my brother, time of year personal commitments, family duties its all there the whole time too. As long as we try to do what we can when we can its all we can ask for.
Its when we start to look for excuses to create for ourselves we know we're in trouble hahaha. Glad to here your back at it bro!!

 

[Tuchchh]

motivation is always the hardest thing @Tuchchh but we happy you are here!
treadmill you have pics of it?
not going to ask about xmas party how were macros after

It's more off a walking pad with an incline but gets the job done. Wanted something more portable for space. the macros after the party wouldn't have been that bad, opted for all the protein but something didn't react well for me so I ended up just going through the rest of the night with stomach cramps. I blame the guy on the grill

 

[Tuchchh]

It happens to us all my brother, time of year personal commitments, family duties its all there the whole time too. As long as we try to do what we can when we can its all we can ask for.
Its when we start to look for excuses to create for ourselves we know we're in trouble hahaha. Glad to here your back at it bro!!

Cheers man, appreciate it. I've had a few conversations with Dante the guy behind DC training so I'm currently roaring to go

 

[LevButlerov]

It's more off a walking pad with an incline but gets the job done. Wanted something more portable for space. the macros after the party wouldn't have been that bad, opted for all the protein but something didn't react well for me so I ended up just going through the rest of the night with stomach cramps. I blame the guy on the grill

we need pics of the pad lol @Tuchchh

you need to get probiotics and digestive enzymes with ACV and take with you I tell all my clients

 

[Tuchchh]

we need pics of the pad lol @Tuchchh

you need to get probiotics and digestive enzymes with ACV and take with you I tell all my clients

I must admit, digestion has been slightly off this couple weeks so right after the gym I'll swing past the chemist

 

[LevButlerov]

I must admit, digestion has been slightly off this couple weeks so right after the gym I'll swing past the chemist

since you going get some psyllium husk too

 

[stevesmi]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

@Tuchchh nice man, I like that you had your Christmas party dinner. Was that something with work or was that something with your family?

 

[Ulter]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

Nice job dedicating yourself to these meals. I like the beef mince and I like the rice cakes with it. That's some good protein and carbs together. @Tuchchh

 

[ceo]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

Bros, keep up the good work. The pre-workout and post-workout, definitely a good one to punch. @Tuchchh and Christmas party dinner sounds really good.

 

[Mobster]

Give yourself ZERO excuses. Do stuff now.

 

[2Thick]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

@Tuchchh nice job getting in 300 protein and 250 carbs. Fat intake at 250, I'd maybe consider moving that up to 70-80 if you can, but it's not necessary. Keep it up though.

 

[ROIDDERS]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

The back width and back thickness is really looking solid, and I like the pre-workout and post-workout. Make sure you're not overdoing it though on the dextrose. @Tuchchh

 

[Tiger Salman Khan]

​

Must admit I've been real stack the last couple weeks but that'll change. Bit of a loss of motivation/burn out from work. I kept saying I'll do the update tomorrow then I would get busy.

The + & - on the lifts aren't a representation of the last updated session. I've probably missed a whole rotation so the + & - is a representation of 2 sessions progression

Update: I bought a treadmill and am doing my morning fasted cardio for 30-60 minutes every morning with green tea, caffeine and BCAA (except leg days). I am have start doing 20-30 mins walking before bed to lower my glycogen stores even more for the fasted cardio.

I am still taking 300mg of gold standard sus350 a week and plan to add some EQ into the mix early Jan.

My training days cals have hovered around 2700-2900 cals and rest days are more 2500-2600 range
_______________________________________________

Team Gold
___________________________________________

Session 1 (C) (19/12/25)
Chest
Shoulders
Triceps
Back
______________________________________

​

Chest
Incline hammer chest press
(Seat lower and grip extra wide)
Rest pause [75kg a side=9+4+1] +3.75kg -2reps


Dip extreme stretch
[BW=60s]

Shoulders
Behind the neck press (unassisted smith)
Rest pause [ 50kg+The bar=10+4+2] +2.5kg

Extreme shoulder stretch
[BW=60s]

Triceps
Reverse grip smith press
Rest pause [80+The Bar = 9+4+2] +5kg -3 rep

Extreme tricep stretch
[BW=60s]

Back width
Smith Rack chims
Rest pause [BW=14+7+4+2) [/I]

Back thickness
Wide grip T-bar floor rows (no chest support)
rest pause [52.5kg=11+6+3]
_______________________________________________

Meal 1- protein custard

Pre workout- 75g dextrose + 25g whey + BCAA

Post workout- 400ml grape juice + 75g whey

Meal 2- 250g 5% beef mince + 6 rice cakes

Meal 3- protein smoothie + 2 protein bars

Meal 4- protein yoghurt + shake

Meal 5 christmas party dinner



Macros before dinner party
300P
250c
50f

@Tuchchh Amazing work so far.....keep it up......

 

[Tuchchh]

_______________________________________________

Team Gold
___________________________________________

Session 2 (C) (22/12/25)
Biceps/forearms
Hamstrings
Quads
Claves
______________________________________

Biceps/forearms

wide grip ez-bar cable drag curls
(Once I fail I stand back and perform as many reps of a regular curls)
Rest pause [31kg=13+(4)+7+(4)+4+(3)] +3kg -5 reps

Cross body dumbbell curls
straight set [22.5kg=12+6+5] +1 rep


Bicep extreme stretch
[BW=70s]

Hamstrings
Seated leg curls (zero bracing and tensing of the upper body to making it much hard as it's easy to max this out)
Rest pause [67.5=12+7+4] +2.5kg



Hamstring extreme stretch
[BW=20 deep breaths]

Quads
hack squats
Straight set[87.5kg a side =9] +2.5kg -1rep
Straight set[60kg a side =19] +2 reps


Quad extreme stretch
[BW=50s]

Calves
Dante turdel style Donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [50kg=10+5+4]
______________________________________

Diet:

Meal 1- 240g greek protein yoghurt

Meal 2- 2x cans of tuna +

Meal 3- 400g lean beef mince bowl

Meal 4- 50g dextrose + 25g whey

Meal 5- 400ml grape juice + 75g whey + 35g rice cakes

Meal 6- 400g chicken breast

Meal 7- 150g salmon and veg

______________________________________
Macros:
167C
81F
340P
______________________________________

 

[Tuchchh]

_______________________________________________

Team Gold
___________________________________________

Session 1 (A) (24/12/25)
Chest
Shoulder
Tricep
Back
______________________________________

Chest
Decline hammer chest press
Rest pause [75kg a side=10+5+3 ] +2 reps +2.5kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [52.5kg=10+4+2 ] +1 rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [75kg+The Bar =11+4+2] +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [84=11+6+4) +2.5kg +3 reps[/I]

Back thickness
hammer low rows done single arm and standing
Rest pause [63.75/11+5+4] +1.25 + 3 reps

______________________________________

Today diets

Meal 1- 240g greek protein yoghurt

Meal 2- 2x cans of tuna

Meal 3- 400g lean beef mince bowl

Meal 4- 50g dextrose + 25g whey

Meal 5- 400ml grape juice + 75g whey + 35g rice cakes

Meal 6- 430g chicken breast

Meal 7- 250g extra lean beef mince bowl
______________________________________

Macros:
360P
170C
75F
______________________________________

 

[Tuchchh]

______________________________________
End of this 8 week phase
24/12/25
Deload to:
01/01/26
______________________________________
Weeks 1-8 progression season 1:

Chest
Decline hammer press (added in half way through) +10kg
Wide grip smith + 15kg
Incline hammer (form and setup was adjusted 3/4 through) + 5kg

Shoulder
Behind the neck smith (not the original excerise +10kg
Hammer strength press (this movement just doesn't like me) + 5kg
Barbell clean and press (only 5 session) +2.5kg

Triceps
Close grip smith +15kg
Ez bar dead stop skulls crushers +7.5kg
Reverse grip smith press +17.5kg

Back width
Neutral grip lat pulldowns ( 4 sessions ) + 10kg
Pulldowns to the back of the neck +21kg

Back thickness
Dante low rows (5 sessions) +8.75kg
Rack pulls bellow the knee + 35kg
T-bar rows no chest support (4 sessions) +12.5kg

______________________________________

Weeks 1-8 progression season 2:

Biceps
Preacher curls (5 sessions) + 3.75kg
SIngle arm dumbbell curls +5kg
Wide ez bar drag curls (5 sessions) +5kg

Forearms
Hammer curls (4 sessions) 2.5kg
Reverse grip cable curls +5kg
Reverse ez bar curls (5 sessions) + 5kg

Quads
Heal elevated squats (5 sessions) +10kg
Wide leg press (7 sessions) +20kg
Hack squat +12.5kg

Hamstrings
Seated leg curls (4 sessions) +7.5kg
Lying leg curls +7.5kg
Single leg curls (4 sessions) +2.5kg

Claves
Tracking is a mess so CBF

 

[LevButlerov]

_______________________________________________

Team Gold
___________________________________________

Session 2 (C) (22/12/25)
Biceps/forearms
Hamstrings
Quads
Claves
______________________________________

Biceps/forearms

wide grip ez-bar cable drag curls
(Once I fail I stand back and perform as many reps of a regular curls)
Rest pause [31kg=13+(4)+7+(4)+4+(3)] +3kg -5 reps

Cross body dumbbell curls
straight set [22.5kg=12+6+5] +1 rep


Bicep extreme stretch
[BW=70s]

Hamstrings
Seated leg curls (zero bracing and tensing of the upper body to making it much hard as it's easy to max this out)
Rest pause [67.5=12+7+4] +2.5kg



Hamstring extreme stretch
[BW=20 deep breaths]

Quads
hack squats
Straight set[87.5kg a side =9] +2.5kg -1rep
Straight set[60kg a side =19] +2 reps


Quad extreme stretch
[BW=50s]

Calves
Dante turdel style Donkey calve raise
(15 seconds in the stretch position, 1 second up. 1 second pause. 2 seconds down)
Rest pause [50kg=10+5+4]
______________________________________

Diet:

Meal 1- 240g greek protein yoghurt

Meal 2- 2x cans of tuna +

Meal 3- 400g lean beef mince bowl

Meal 4- 50g dextrose + 25g whey

Meal 5- 400ml grape juice + 75g whey + 35g rice cakes

Meal 6- 400g chicken breast

Meal 7- 150g salmon and veg

______________________________________
Macros:
167C
81F
340P
______________________________________

_______________________________________________

Team Gold
___________________________________________

Session 1 (A) (24/12/25)
Chest
Shoulder
Tricep
Back
______________________________________

Chest
Decline hammer chest press
Rest pause [75kg a side=10+5+3 ] +2 reps +2.5kg a side

Chest extreme stretch
[BW=60s]

Shoulders
standing barbell clean and press
Rest pause [52.5kg=10+4+2 ] +1 rep

Extreme shoulder stretch
[BWkg=40s]

Triceps
Close grip smith press (elbows flared out)
Rest pause [75kg+The Bar =11+4+2] +3 reps

Extreme tricep stretch
[BW=56s]

Back width
Behind the neck Lat pulldowns
Rest pause [84=11+6+4) +2.5kg +3 reps[/I]

Back thickness
hammer low rows done single arm and standing
Rest pause [63.75/11+5+4] +1.25 + 3 reps

______________________________________

Today diets

Meal 1- 240g greek protein yoghurt

Meal 2- 2x cans of tuna

Meal 3- 400g lean beef mince bowl

Meal 4- 50g dextrose + 25g whey

Meal 5- 400ml grape juice + 75g whey + 35g rice cakes

Meal 6- 430g chicken breast

Meal 7- 250g extra lean beef mince bowl
______________________________________

Macros:
360P
170C
75F
______________________________________

______________________________________
End of this 8 week phase
24/12/25
Deload to:
01/01/26
______________________________________
Weeks 1-8 progression season 1:

Chest
Decline hammer press (added in half way through) +10kg
Wide grip smith + 15kg
Incline hammer (form and setup was adjusted 3/4 through) + 5kg

Shoulder
Behind the neck smith (not the original excerise +10kg
Hammer strength press (this movement just doesn't like me) + 5kg
Barbell clean and press (only 5 session) +2.5kg

Triceps
Close grip smith +15kg
Ez bar dead stop skulls crushers +7.5kg
Reverse grip smith press +17.5kg

Back width
Neutral grip lat pulldowns ( 4 sessions ) + 10kg
Pulldowns to the back of the neck +21kg

Back thickness
Dante low rows (5 sessions) +8.75kg
Rack pulls bellow the knee + 35kg
T-bar rows no chest support (4 sessions) +12.5kg

______________________________________

Weeks 1-8 progression season 2:

Biceps
Preacher curls (5 sessions) + 3.75kg
SIngle arm dumbbell curls +5kg
Wide ez bar drag curls (5 sessions) +5kg

Forearms
Hammer curls (4 sessions) 2.5kg
Reverse grip cable curls +5kg
Reverse ez bar curls (5 sessions) + 5kg

Quads
Heal elevated squats (5 sessions) +10kg
Wide leg press (7 sessions) +20kg
Hack squat +12.5kg

Hamstrings
Seated leg curls (4 sessions) +7.5kg
Lying leg curls +7.5kg
Single leg curls (4 sessions) +2.5kg

Claves
Tracking is a mess so CBF

Team Gold is winning @Tuchchh good progression I like the quad work going up
well done overall

 

[Tuchchh]

Update: start of my next 8 week rotation. Changed a few exercise that didn't fit with me and moved some things around. Getting back on the diet properly on 03/01 (went on a small holiday and couldn't cook)

_______________________________________________

Team Gold
___________________________________________

Session 1 (A) (31/12/25)
Chest
Shoulder
Tricep
Back
______________________________________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

01/01/25
Fasted cardio
1500mg green tea extract
100mg caffeine
1 scoop BCAA
50mins @ 6kmh



_______________________________________________

Team Gold
___________________________________________

Session 2 (A) (02/01/26)
Biceps/forearms
Hamstring
Quads
Calves

______________________________________

Biceps/forearms
Prescher curls
Rest pause [43.75kg=12+6+4] +2 reps

Reverse ez-bar curls
Rest pause [28+1.25kg=15+7+3]

Hamstrings
Seated curls
Rest pause [67.5kg=14+9+5] +5 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] +5kg -3 reps
Ss[100Kg=14]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[65=11] +1 rep
Ss[117.5=8] +2.5kg -1 rep



_______________________________________________

 

[LevButlerov]

Update: start of my next 8 week rotation. Changed a few exercise that didn't fit with me and moved some things around. Getting back on the diet properly on 03/01 (went on a small holiday and couldn't cook)

_______________________________________________

Team Gold
___________________________________________

Session 1 (A) (31/12/25)
Chest
Shoulder
Tricep
Back
______________________________________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

01/01/25
Fasted cardio
1500mg green tea extract
100mg caffeine
1 scoop BCAA
50mins @ 6kmh



_______________________________________________

Team Gold
___________________________________________

Session 2 (A) (02/01/26)
Biceps/forearms
Hamstring
Quads
Calves

______________________________________

Biceps/forearms
Prescher curls
Rest pause [43.75kg=12+6+4] +2 reps

Reverse ez-bar curls
Rest pause [28+1.25kg=15+7+3]

Hamstrings
Seated curls
Rest pause [67.5kg=14+9+5] +5 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] +5kg -3 reps
Ss[100Kg=14]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[65=11] +1 rep
Ss[117.5=8] +2.5kg -1 rep



_______________________________________________

good update for team gold @Tuchchh incline smith 95kg is my favorite with the good stretch!

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

 

[Allupfromhere]

Loving the rest pauses brother looking solid in that workout

 

[Dreamer]

Update: start of my next 8 week rotation. Changed a few exercise that didn't fit with me and moved some things around. Getting back on the diet properly on 03/01 (went on a small holiday and couldn't cook)

_______________________________________________

Team Gold
___________________________________________

Session 1 (A) (31/12/25)
Chest
Shoulder
Tricep
Back
______________________________________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

01/01/25
Fasted cardio
1500mg green tea extract
100mg caffeine
1 scoop BCAA
50mins @ 6kmh



_______________________________________________

Team Gold
___________________________________________

Session 2 (A) (02/01/26)
Biceps/forearms
Hamstring
Quads
Calves

______________________________________

Biceps/forearms
Prescher curls
Rest pause [43.75kg=12+6+4] +2 reps

Reverse ez-bar curls
Rest pause [28+1.25kg=15+7+3]

Hamstrings
Seated curls
Rest pause [67.5kg=14+9+5] +5 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] +5kg -3 reps
Ss[100Kg=14]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[65=11] +1 rep
Ss[117.5=8] +2.5kg -1 rep



_______________________________________________

I really love those heel elevated squats, your fasted cardio is nice too

 

[waggat]

Update: start of my next 8 week rotation. Changed a few exercise that didn't fit with me and moved some things around. Getting back on the diet properly on 03/01 (went on a small holiday and couldn't cook)

_______________________________________________

Team Gold
___________________________________________

Session 1 (A) (31/12/25)
Chest
Shoulder
Tricep
Back
______________________________________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

01/01/25
Fasted cardio
1500mg green tea extract
100mg caffeine
1 scoop BCAA
50mins @ 6kmh



_______________________________________________

Team Gold
___________________________________________

Session 2 (A) (02/01/26)
Biceps/forearms
Hamstring
Quads
Calves

______________________________________

Biceps/forearms
Prescher curls
Rest pause [43.75kg=12+6+4] +2 reps

Reverse ez-bar curls
Rest pause [28+1.25kg=15+7+3]

Hamstrings
Seated curls
Rest pause [67.5kg=14+9+5] +5 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] +5kg -3 reps
Ss[100Kg=14]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[65=11] +1 rep
Ss[117.5=8] +2.5kg -1 rep



_______________________________________________

Nice workouts mate. Is this full DC training? I don't know much about it but used to hear a bit about it years ago. From memory, typically 2-way split, high frequency and one exercise per body part?

 

[Tuchchh]

Nice workouts mate. Is this full DC training? I don't know much about it but used to hear a bit about it years ago. From memory, typically 2-way split, high frequency and one exercise per body part?

Yesir

Like 98% DC training as you'd typical do it with mass amounts of food. But I'm performing a recomp, so it's slightly tweaked.

Upper, Lower Hitting each body part twice every 8 days or so. 1 rest pause set (+a static and extreme stretch) for each excerise excluding some body parts for safety. Spoken to Dante a few times here and there and he points me in the right direction when needed. He's actually told me to take less gear than originally planned for my next push phase so I'll be listening

 

[Tuchchh]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

Good trianing really working back and shoulders there. You do chest shoulders tri back as a stack??

 

[stevesmi]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

@Tuchchh looking really good on this. The shoulders, triceps, and back training is on point. You are really hitting some good consistent training now.

 

[Tuchchh]

Good trianing really working back and shoulders there. You do chest shoulders tri back as a stack??

Yeah, it's just an upper session - the biceps and forearms. It's getting quite tiring the stronger i get.... but Im enjoy this style of training. Will be increasing the frequency in a couple months from 96 hours between hitting each muscle to 74. If all goes well that is

 

[ceo]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

Bros, the back thickness and back width are definitely on point, and you got the tricep training as well. @Tuchchh

 

[LevButlerov]

Yeah, it's just an upper session - the biceps and forearms. It's getting quite tiring the stronger i get.... but Im enjoy this style of training. Will be increasing the frequency in a couple months from 96 hours between hitting each muscle to 74. If all goes well that is

lets increase frequency and see how you do @Tuchchh

 

[Mobster]

Nice update

 

[Ulter]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

The chest, shoulders, triceps, and back are all looking fantastic. @Tuchchh this is a good workout routine. You're never going to go wrong.

 

[ROIDDERS]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

@Tuchchh back width and back thickness are looking good. The triceps and chest are also looking solid.

 

[2Thick]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

Chest and shoulders are really good. I like the triceps as well. Keep up the good work at Solid. @Tuchchh

 

[ballin2504]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

@Tuchchh damn good trading update man. Looks like quite a few good days of training.

 

[RoySimpson]

_______________________________________________

Team Gold
___________________________________________

(04/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
_____________

Chest
Decline hammer press
Rest pause [77.5kg+bar=9+4+2]

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=8+5+3]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=7+3+2]

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [86kg=12+5+4]

Back thickness
Low rows
Rest pause [55=10+6+4]

_____________________________________________
05/01/26
Morning fasted cardio

25 minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(06/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25kg=16+10+7]

Reverse grip cable forearm curls
Rest pause [15=15+7+4]

Hamstrings
Lying leg curls
Rest pause [80kg=12+5+3]

Quads
Shoulder width leg press
Ss[240kg=8]
Ss[180Kg=14]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[110=12]
Ss[70=10]


_____________________________________________
07/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_____________________________________________

08/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(09/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [75kg/side=9+4+1]

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [80+bar=9+4+2]

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW=14+7+4+2]

Back thickness
Wide grip T-bar floor rows
Rest pause [52.5=11+6+3]
___________________________________________
10/01/26
Morning fasted cardio

50minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(12/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls apon failure
Rest pause [28kg=15(4)+7(4)+4(3)]

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=16]
Same thing but using a band
Ss [Grey band=13]

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=13]
Ss [40kg+bar=23]

Quads
Hack squat
Ss[88.75kg a side=10]
Ss[60Kg a side=21]

Calves
Donkey calve raise
Rest pause [40=12+6+4]


_______________________________________________

(14/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=7+4+3] +2.5kg -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [22.5kg+bar=14+9+6] +2.5kg +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=9+4+2] +2.5kg -4 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [75kg=10+5+3]

Back thickness
Rack pulls from bellow the knee
Ss[130kg=14]
Ss[145kg=8]

_______________________________________________
15/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(16/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=12+6+3] +1.25kg -1 rep

Reverse ez-bar curls
Rest pause [31kg=14+7+4] +2kg -2 reps

Hamstrings
Seated curls
Rest pause [70kg=14+7+4] +2.5kg -3 reps

Quads
Heel elevated pause Barbell squats
Ss[125kg=8] +1 rep

Smith squats
Ss[60=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=11] +5kg
Ss[120=11] +2.5kg +3 rep


_____________________________________________
17/01/26
Morning fasted cardio

25minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(18/12/25)
Session 1 (B)
Chest
Shoulder
Tricep
Back
______________

Chest
Wide Grip incline smith
Rest pause [95kg+bar=9+5+2] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [20kg+bar=13+8+5]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [37.5+bar=12+5+3] +3reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Neutral grip pull down
Rest pause [98kg=7+3+1] -3 reps

Back thickness
Barbell rows
Ss[100kg=10]
Ss[110kg=5]

_______________________________________________

@Tuchchh Put in some serious work here bro!

 

[Tuchchh]

_______________________________________________

Team Gold

updates have been slack. this year has not been a good start for me and I'm slowing coming out of a wave of depression so i do apologies. i have been tracking. not too a tee but enough to follow my progress. i will do better that's for sure

what's changed:

i have started increasing my dosage for this recomp. i am taking
400mg sust
200mg eq
50mcg T3

i have changed my frequency from:

upper
rest
lower
rest
repeat

over to a simple upper. lower. rest. repeat. i will trial this and see how i can recovery.

i am eating
2500cals on my rest days
2800-3000 on my training days

300g protein minimum. higher carbs around training. lower carbs on rest day

i am feeling good.
___________________________________________

(20/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25+1.25kg=20+11+6] +1.25kg +4 reps

Reverse grip cable forearm curls
Rest pause [13=14+6+3] -3 reps

Hamstrings
Lying leg curls
Rest pause [80kg=11+4+2] -3 reps

Quads
Shoulder width leg press
Ss[245kg=10] +5kg +2 reps
Ss[260Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[115=12] +5kg
Ss[75=12] +5kg +2 reps


_____________________________________________
21/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(22/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=8+3+1] +1.25kg a side -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=12+5+2 ] +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=8+4+3] +2.5kg

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+5kg=13+7+4+2] +5kg -1 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [55=10+4+2] +2.5kg -4 reps
___________________________________________
23/01/26
Morning fasted cardio

40minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(24/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls upon failure
Rest pause [31kg=15(4)+7(4)+4(4)] +3kg

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=17] +1 rep
Same thing but using a band
Ss [Grey band=14] +1 rep

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=15] +2 reps
Ss [40kg+bar=25] +2 reps

Quads
Hack squat
Ss[90kg a side=9] +1.75kg a side -1 rep
Ss[61.25Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [42.5=12+6+5] +2.5kg +1 rep

___________________________________________
25/01/26
Morning fasted cardio

45minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
26/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(27/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=8+4+3] +1 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [25kg+bar=14+956] +2.5kg -1 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=10+4+2] +1 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [77.5kg=10+5+3] +2.5kg

Back thickness
Rack pulls from bellow the knee
Ss[135kg=12] +2.5kg -2 Reps
Ss[145kg=9] +1 rep

_______________________________________________
28/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(30/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=13+7+4] +3 reps

Reverse ez-bar curls
Rest pause [31+1.25kg=14+7+5] +1.25kg +1 rep

Hamstrings
Seated curls
Rest pause [72.5kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] -1 rep

Smith squats
Ss[65=20] +5kg

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=13] +2 reps
Ss[120=13] +2 reps


_____________________________________________
31/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
01/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(02/02/26)
Session 1 (B)
Chest
Shoulder
Tricep
Back
-------------

Chest
Decline hammer press
Rest pause [78.75kg a side=10+5+3] +1.25kg a side +3 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=5] has completely fallen off so i will be changing this next session
back off set from whatever that was 40/15

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [89kg=11+5+3] +3kg -2 reps

Back thickness
Low rows
Rest pause [56.25 a side =12+6+3] +1.25kg a side +1 reps
______________________________________________
03/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
FREQUENCY CHANGE.

______________________________________________
(04/02/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [13.75=17+10+5] +1.25kg -5 reps

Reverse grip cable forearm curls (form reset. slower negatives)
Rest pause [11.25=15+8+5]

Hamstrings
Lying leg curls (form reset. much slower negatives)
Rest pause [60kg=11+6+4]

Quads
Shoulder width leg press
Ss[247.5kg=10] +2.5kg
Ss[262.5Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[117.5=13] +2.5kg +1 rep
Ss[77.5=13] +2.5kg +1 reps
___________________________________________
(05/02/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=10+3+1] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[27.5kg+bar=12+6+3 ] +2.5kg +2 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=9+5+2] +1 rep

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+10kg=11+5+3] +5kg -5 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [57.5=11+5+3] +2.5kg +3 reps
___________________________________________
06/02/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
________________________________________
07/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(08/02/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
*New Rope Hammer curls (rope sitting on wrist/top of hand
Rest pause [33kg=12+7+5]

*New Reverse Preacher curls (handle siting on wrist flexing hands up)
Rest pause [39kg=12+6+4]


Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [70kg+bar=10] +10kg -5 reps
Ss [45kg+bar=20] +5kg -5 reps

Quads
Hack squat
Ss[92.5kg a side=8] +2.5kg a side -1 rep
Ss[62.5Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [45=13+7+5] +2.5kg +2 rep

___________________________________________

(09/02/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [100kg+bar=7+3+1] +2.5kg -3 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [27.5kg+bar=14+8+4] +2.5kg -2 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=11+4+3] +2 reps

Tricep barbell extreme stretch
[BW=30s]


TORN LAT HERE. TOOK SOME TIME OFF BACK.
Back width


Back thickness

___________________________________________
09/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(11/02/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [46.25kg=11+5+3] -5 reps

Reverse ez-bar curls
Rest pause [33kg=13+6+4] +1.25kg -3 rep

Hamstrings
Seated curls
Rest pause [75kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[127.5kg=8] +2.5kg +1 rep

Smith squats
Ss[65=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[72.5=14] +2.5kg +1 reps
Ss[130=9] +10kg -4 reps reps


_____________________________________________

 

[LevButlerov]

_______________________________________________

Team Gold

updates have been slack. this year has not been a good start for me and I'm slowing coming out of a wave of depression so i do apologies. i have been tracking. not too a tee but enough to follow my progress. i will do better that's for sure

what's changed:

i have started increasing my dosage for this recomp. i am taking
400mg sust
200mg eq
50mcg T3

i have changed my frequency from:

upper
rest
lower
rest
repeat

over to a simple upper. lower. rest. repeat. i will trial this and see how i can recovery.

i am eating
2500cals on my rest days
2800-3000 on my training days

300g protein minimum. higher carbs around training. lower carbs on rest day

i am feeling good.
___________________________________________

(20/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25+1.25kg=20+11+6] +1.25kg +4 reps

Reverse grip cable forearm curls
Rest pause [13=14+6+3] -3 reps

Hamstrings
Lying leg curls
Rest pause [80kg=11+4+2] -3 reps

Quads
Shoulder width leg press
Ss[245kg=10] +5kg +2 reps
Ss[260Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[115=12] +5kg
Ss[75=12] +5kg +2 reps


_____________________________________________
21/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(22/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=8+3+1] +1.25kg a side -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=12+5+2 ] +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=8+4+3] +2.5kg

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+5kg=13+7+4+2] +5kg -1 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [55=10+4+2] +2.5kg -4 reps
___________________________________________
23/01/26
Morning fasted cardio

40minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(24/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls upon failure
Rest pause [31kg=15(4)+7(4)+4(4)] +3kg

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=17] +1 rep
Same thing but using a band
Ss [Grey band=14] +1 rep

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=15] +2 reps
Ss [40kg+bar=25] +2 reps

Quads
Hack squat
Ss[90kg a side=9] +1.75kg a side -1 rep
Ss[61.25Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [42.5=12+6+5] +2.5kg +1 rep

___________________________________________
25/01/26
Morning fasted cardio

45minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
26/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(27/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=8+4+3] +1 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [25kg+bar=14+956] +2.5kg -1 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=10+4+2] +1 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [77.5kg=10+5+3] +2.5kg

Back thickness
Rack pulls from bellow the knee
Ss[135kg=12] +2.5kg -2 Reps
Ss[145kg=9] +1 rep

_______________________________________________
28/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(30/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=13+7+4] +3 reps

Reverse ez-bar curls
Rest pause [31+1.25kg=14+7+5] +1.25kg +1 rep

Hamstrings
Seated curls
Rest pause [72.5kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] -1 rep

Smith squats
Ss[65=20] +5kg

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=13] +2 reps
Ss[120=13] +2 reps


_____________________________________________
31/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
01/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(02/02/26)
Session 1 (B)
Chest
Shoulder
Tricep
Back
-------------

Chest
Decline hammer press
Rest pause [78.75kg a side=10+5+3] +1.25kg a side +3 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=5] has completely fallen off so i will be changing this next session
back off set from whatever that was 40/15

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [89kg=11+5+3] +3kg -2 reps

Back thickness
Low rows
Rest pause [56.25 a side =12+6+3] +1.25kg a side +1 reps
______________________________________________
03/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
FREQUENCY CHANGE.

______________________________________________
(04/02/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [13.75=17+10+5] +1.25kg -5 reps

Reverse grip cable forearm curls (form reset. slower negatives)
Rest pause [11.25=15+8+5]

Hamstrings
Lying leg curls (form reset. much slower negatives)
Rest pause [60kg=11+6+4]

Quads
Shoulder width leg press
Ss[247.5kg=10] +2.5kg
Ss[262.5Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[117.5=13] +2.5kg +1 rep
Ss[77.5=13] +2.5kg +1 reps
___________________________________________
(05/02/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=10+3+1] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[27.5kg+bar=12+6+3 ] +2.5kg +2 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=9+5+2] +1 rep

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+10kg=11+5+3] +5kg -5 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [57.5=11+5+3] +2.5kg +3 reps
___________________________________________
06/02/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
________________________________________
07/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(08/02/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
*New Rope Hammer curls (rope sitting on wrist/top of hand
Rest pause [33kg=12+7+5]

*New Reverse Preacher curls (handle siting on wrist flexing hands up)
Rest pause [39kg=12+6+4]


Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [70kg+bar=10] +10kg -5 reps
Ss [45kg+bar=20] +5kg -5 reps

Quads
Hack squat
Ss[92.5kg a side=8] +2.5kg a side -1 rep
Ss[62.5Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [45=13+7+5] +2.5kg +2 rep

___________________________________________

(09/02/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [100kg+bar=7+3+1] +2.5kg -3 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [27.5kg+bar=14+8+4] +2.5kg -2 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=11+4+3] +2 reps

Tricep barbell extreme stretch
[BW=30s]


TORN LAT HERE. TOOK SOME TIME OFF BACK.
Back width


Back thickness
View attachment 186037
___________________________________________
09/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(11/02/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [46.25kg=11+5+3] -5 reps

Reverse ez-bar curls
Rest pause [33kg=13+6+4] +1.25kg -3 rep

Hamstrings
Seated curls
Rest pause [75kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[127.5kg=8] +2.5kg +1 rep

Smith squats
Ss[65=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[72.5=14] +2.5kg +1 reps
Ss[130=9] +10kg -4 reps reps


_____________________________________________

you look amazing Team GSL is moving up hard!
quads doing well 127 squat wow! big
back is super thick nice!
but whats that red spot?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[Dreamer]

_______________________________________________

Team Gold

updates have been slack. this year has not been a good start for me and I'm slowing coming out of a wave of depression so i do apologies. i have been tracking. not too a tee but enough to follow my progress. i will do better that's for sure

what's changed:

i have started increasing my dosage for this recomp. i am taking
400mg sust
200mg eq
50mcg T3

i have changed my frequency from:

upper
rest
lower
rest
repeat

over to a simple upper. lower. rest. repeat. i will trial this and see how i can recovery.

i am eating
2500cals on my rest days
2800-3000 on my training days

300g protein minimum. higher carbs around training. lower carbs on rest day

i am feeling good.
___________________________________________

(20/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25+1.25kg=20+11+6] +1.25kg +4 reps

Reverse grip cable forearm curls
Rest pause [13=14+6+3] -3 reps

Hamstrings
Lying leg curls
Rest pause [80kg=11+4+2] -3 reps

Quads
Shoulder width leg press
Ss[245kg=10] +5kg +2 reps
Ss[260Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[115=12] +5kg
Ss[75=12] +5kg +2 reps


_____________________________________________
21/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(22/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=8+3+1] +1.25kg a side -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=12+5+2 ] +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=8+4+3] +2.5kg

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+5kg=13+7+4+2] +5kg -1 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [55=10+4+2] +2.5kg -4 reps
___________________________________________
23/01/26
Morning fasted cardio

40minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(24/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls upon failure
Rest pause [31kg=15(4)+7(4)+4(4)] +3kg

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=17] +1 rep
Same thing but using a band
Ss [Grey band=14] +1 rep

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=15] +2 reps
Ss [40kg+bar=25] +2 reps

Quads
Hack squat
Ss[90kg a side=9] +1.75kg a side -1 rep
Ss[61.25Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [42.5=12+6+5] +2.5kg +1 rep

___________________________________________
25/01/26
Morning fasted cardio

45minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
26/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(27/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=8+4+3] +1 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [25kg+bar=14+956] +2.5kg -1 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=10+4+2] +1 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [77.5kg=10+5+3] +2.5kg

Back thickness
Rack pulls from bellow the knee
Ss[135kg=12] +2.5kg -2 Reps
Ss[145kg=9] +1 rep

_______________________________________________
28/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(30/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=13+7+4] +3 reps

Reverse ez-bar curls
Rest pause [31+1.25kg=14+7+5] +1.25kg +1 rep

Hamstrings
Seated curls
Rest pause [72.5kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] -1 rep

Smith squats
Ss[65=20] +5kg

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=13] +2 reps
Ss[120=13] +2 reps


_____________________________________________
31/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
01/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(02/02/26)
Session 1 (B)
Chest
Shoulder
Tricep
Back
-------------

Chest
Decline hammer press
Rest pause [78.75kg a side=10+5+3] +1.25kg a side +3 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=5] has completely fallen off so i will be changing this next session
back off set from whatever that was 40/15

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [89kg=11+5+3] +3kg -2 reps

Back thickness
Low rows
Rest pause [56.25 a side =12+6+3] +1.25kg a side +1 reps
______________________________________________
03/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
FREQUENCY CHANGE.

______________________________________________
(04/02/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [13.75=17+10+5] +1.25kg -5 reps

Reverse grip cable forearm curls (form reset. slower negatives)
Rest pause [11.25=15+8+5]

Hamstrings
Lying leg curls (form reset. much slower negatives)
Rest pause [60kg=11+6+4]

Quads
Shoulder width leg press
Ss[247.5kg=10] +2.5kg
Ss[262.5Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[117.5=13] +2.5kg +1 rep
Ss[77.5=13] +2.5kg +1 reps
___________________________________________
(05/02/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=10+3+1] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[27.5kg+bar=12+6+3 ] +2.5kg +2 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=9+5+2] +1 rep

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+10kg=11+5+3] +5kg -5 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [57.5=11+5+3] +2.5kg +3 reps
___________________________________________
06/02/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
________________________________________
07/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(08/02/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
*New Rope Hammer curls (rope sitting on wrist/top of hand
Rest pause [33kg=12+7+5]

*New Reverse Preacher curls (handle siting on wrist flexing hands up)
Rest pause [39kg=12+6+4]


Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [70kg+bar=10] +10kg -5 reps
Ss [45kg+bar=20] +5kg -5 reps

Quads
Hack squat
Ss[92.5kg a side=8] +2.5kg a side -1 rep
Ss[62.5Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [45=13+7+5] +2.5kg +2 rep

___________________________________________

(09/02/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [100kg+bar=7+3+1] +2.5kg -3 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [27.5kg+bar=14+8+4] +2.5kg -2 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=11+4+3] +2 reps

Tricep barbell extreme stretch
[BW=30s]


TORN LAT HERE. TOOK SOME TIME OFF BACK.
Back width


Back thickness
View attachment 186037
___________________________________________
09/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(11/02/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [46.25kg=11+5+3] -5 reps

Reverse ez-bar curls
Rest pause [33kg=13+6+4] +1.25kg -3 rep

Hamstrings
Seated curls
Rest pause [75kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[127.5kg=8] +2.5kg +1 rep

Smith squats
Ss[65=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[72.5=14] +2.5kg +1 reps
Ss[130=9] +10kg -4 reps reps


_____________________________________________

The lat looks painful bro, so good to see you back into it

 

[codezz]

_______________________________________________

Team Gold

updates have been slack. this year has not been a good start for me and I'm slowing coming out of a wave of depression so i do apologies. i have been tracking. not too a tee but enough to follow my progress. i will do better that's for sure

what's changed:

i have started increasing my dosage for this recomp. i am taking
400mg sust
200mg eq
50mcg T3

i have changed my frequency from:

upper
rest
lower
rest
repeat

over to a simple upper. lower. rest. repeat. i will trial this and see how i can recovery.

i am eating
2500cals on my rest days
2800-3000 on my training days

300g protein minimum. higher carbs around training. lower carbs on rest day

i am feeling good.
___________________________________________

(20/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25+1.25kg=20+11+6] +1.25kg +4 reps

Reverse grip cable forearm curls
Rest pause [13=14+6+3] -3 reps

Hamstrings
Lying leg curls
Rest pause [80kg=11+4+2] -3 reps

Quads
Shoulder width leg press
Ss[245kg=10] +5kg +2 reps
Ss[260Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[115=12] +5kg
Ss[75=12] +5kg +2 reps


_____________________________________________
21/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(22/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=8+3+1] +1.25kg a side -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=12+5+2 ] +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=8+4+3] +2.5kg

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+5kg=13+7+4+2] +5kg -1 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [55=10+4+2] +2.5kg -4 reps
___________________________________________
23/01/26
Morning fasted cardio

40minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(24/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls upon failure
Rest pause [31kg=15(4)+7(4)+4(4)] +3kg

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=17] +1 rep
Same thing but using a band
Ss [Grey band=14] +1 rep

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=15] +2 reps
Ss [40kg+bar=25] +2 reps

Quads
Hack squat
Ss[90kg a side=9] +1.75kg a side -1 rep
Ss[61.25Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [42.5=12+6+5] +2.5kg +1 rep

___________________________________________
25/01/26
Morning fasted cardio

45minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
26/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(27/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=8+4+3] +1 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [25kg+bar=14+956] +2.5kg -1 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=10+4+2] +1 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [77.5kg=10+5+3] +2.5kg

Back thickness
Rack pulls from bellow the knee
Ss[135kg=12] +2.5kg -2 Reps
Ss[145kg=9] +1 rep

_______________________________________________
28/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(30/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=13+7+4] +3 reps

Reverse ez-bar curls
Rest pause [31+1.25kg=14+7+5] +1.25kg +1 rep

Hamstrings
Seated curls
Rest pause [72.5kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] -1 rep

Smith squats
Ss[65=20] +5kg

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=13] +2 reps
Ss[120=13] +2 reps


_____________________________________________
31/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
01/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(02/02/26)
Session 1 (B)
Chest
Shoulder
Tricep
Back
-------------

Chest
Decline hammer press
Rest pause [78.75kg a side=10+5+3] +1.25kg a side +3 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=5] has completely fallen off so i will be changing this next session
back off set from whatever that was 40/15

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [89kg=11+5+3] +3kg -2 reps

Back thickness
Low rows
Rest pause [56.25 a side =12+6+3] +1.25kg a side +1 reps
______________________________________________
03/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
FREQUENCY CHANGE.

______________________________________________
(04/02/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [13.75=17+10+5] +1.25kg -5 reps

Reverse grip cable forearm curls (form reset. slower negatives)
Rest pause [11.25=15+8+5]

Hamstrings
Lying leg curls (form reset. much slower negatives)
Rest pause [60kg=11+6+4]

Quads
Shoulder width leg press
Ss[247.5kg=10] +2.5kg
Ss[262.5Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[117.5=13] +2.5kg +1 rep
Ss[77.5=13] +2.5kg +1 reps
___________________________________________
(05/02/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=10+3+1] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[27.5kg+bar=12+6+3 ] +2.5kg +2 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=9+5+2] +1 rep

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+10kg=11+5+3] +5kg -5 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [57.5=11+5+3] +2.5kg +3 reps
___________________________________________
06/02/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
________________________________________
07/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(08/02/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
*New Rope Hammer curls (rope sitting on wrist/top of hand
Rest pause [33kg=12+7+5]

*New Reverse Preacher curls (handle siting on wrist flexing hands up)
Rest pause [39kg=12+6+4]


Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [70kg+bar=10] +10kg -5 reps
Ss [45kg+bar=20] +5kg -5 reps

Quads
Hack squat
Ss[92.5kg a side=8] +2.5kg a side -1 rep
Ss[62.5Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [45=13+7+5] +2.5kg +2 rep

___________________________________________

(09/02/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [100kg+bar=7+3+1] +2.5kg -3 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [27.5kg+bar=14+8+4] +2.5kg -2 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=11+4+3] +2 reps

Tricep barbell extreme stretch
[BW=30s]


TORN LAT HERE. TOOK SOME TIME OFF BACK.
Back width


Back thickness
View attachment 186037
___________________________________________
09/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(11/02/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [46.25kg=11+5+3] -5 reps

Reverse ez-bar curls
Rest pause [33kg=13+6+4] +1.25kg -3 rep

Hamstrings
Seated curls
Rest pause [75kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[127.5kg=8] +2.5kg +1 rep

Smith squats
Ss[65=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[72.5=14] +2.5kg +1 reps
Ss[130=9] +10kg -4 reps reps


_____________________________________________

Detailed log my brother!!!! How's the lat going @Tuchchh

 

[Tuchchh]

you look amazing Team GSL is moving up hard!
quads doing well 127 squat wow! big
back is super thick nice!
but whats that red spot?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

That's a slight lat tear

 

[Tuchchh]

The lat looks painful bro, so good to see you back into it

The lat looks painful bro, so good to see you back into it

I didn't even notice it happen, my missus told me it was there. All I notice was a slight pain when reaching forward and numbness in my arm at times

 

[Tuchchh]

Detailed log my brother!!!! How's the lat going @Tuchchh

Started training it again in the last couple days. Mark is gone now and just taking it easy and going by feel

 

[waggat]

_______________________________________________

Team Gold

updates have been slack. this year has not been a good start for me and I'm slowing coming out of a wave of depression so i do apologies. i have been tracking. not too a tee but enough to follow my progress. i will do better that's for sure

what's changed:

i have started increasing my dosage for this recomp. i am taking
400mg sust
200mg eq
50mcg T3

i have changed my frequency from:

upper
rest
lower
rest
repeat

over to a simple upper. lower. rest. repeat. i will trial this and see how i can recovery.

i am eating
2500cals on my rest days
2800-3000 on my training days

300g protein minimum. higher carbs around training. lower carbs on rest day

i am feeling good.
___________________________________________

(20/01/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [11.25+1.25kg=20+11+6] +1.25kg +4 reps

Reverse grip cable forearm curls
Rest pause [13=14+6+3] -3 reps

Hamstrings
Lying leg curls
Rest pause [80kg=11+4+2] -3 reps

Quads
Shoulder width leg press
Ss[245kg=10] +5kg +2 reps
Ss[260Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[115=12] +5kg
Ss[75=12] +5kg +2 reps


_____________________________________________
21/01/26
Morning fasted cardio

60minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
______________________________________________

(22/01/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=8+3+1] +1.25kg a side -2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[25kg+bar=12+5+2 ] +3 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=8+4+3] +2.5kg

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+5kg=13+7+4+2] +5kg -1 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [55=10+4+2] +2.5kg -4 reps
___________________________________________
23/01/26
Morning fasted cardio

40minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(24/01/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
Wide bar cable drag curls into regular curls upon failure
Rest pause [31kg=15(4)+7(4)+4(4)] +3kg

Reverse cable curls, cable ribcage height and curls to the ear
Ss [7.5kg=17] +1 rep
Same thing but using a band
Ss [Grey band=14] +1 rep

Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [60kg+bar=15] +2 reps
Ss [40kg+bar=25] +2 reps

Quads
Hack squat
Ss[90kg a side=9] +1.75kg a side -1 rep
Ss[61.25Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [42.5=12+6+5] +2.5kg +1 rep

___________________________________________
25/01/26
Morning fasted cardio

45minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
26/01/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________

(27/01/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [97.5kg+bar=8+4+3] +1 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [25kg+bar=14+956] +2.5kg -1 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=10+4+2] +1 reps

Tricep barbell extreme stretch
[BW=30s]

Back width
Reverse grip pull down
Rest pause [77.5kg=10+5+3] +2.5kg

Back thickness
Rack pulls from bellow the knee
Ss[135kg=12] +2.5kg -2 Reps
Ss[145kg=9] +1 rep

_______________________________________________
28/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
_______________________________________________

(30/01/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [45kg=13+7+4] +3 reps

Reverse ez-bar curls
Rest pause [31+1.25kg=14+7+5] +1.25kg +1 rep

Hamstrings
Seated curls
Rest pause [72.5kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[125kg=7] -1 rep

Smith squats
Ss[65=20] +5kg

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[70=13] +2 reps
Ss[120=13] +2 reps


_____________________________________________
31/01/26
Morning fasted cardio

55minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
01/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(02/02/26)
Session 1 (B)
Chest
Shoulder
Tricep
Back
-------------

Chest
Decline hammer press
Rest pause [78.75kg a side=10+5+3] +1.25kg a side +3 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
High incline smith press
Rest pause [70kg+bar=10+4+2]

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Close grip smith
Rest pause [77.5+bar=5] has completely fallen off so i will be changing this next session
back off set from whatever that was 40/15

Tricep barbell extreme stretch
[BW=30s]

Back width
Pulldowns to the back of the head
Rest pause [89kg=11+5+3] +3kg -2 reps

Back thickness
Low rows
Rest pause [56.25 a side =12+6+3] +1.25kg a side +1 reps
______________________________________________
03/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
FREQUENCY CHANGE.

______________________________________________
(04/02/26)
Session 2 (B)
Biceps/forearms
Hamstring
Quads
Calves
________________

Biceps/forearms
Single arm cable curl to the armpit
Rest pause [13.75=17+10+5] +1.25kg -5 reps

Reverse grip cable forearm curls (form reset. slower negatives)
Rest pause [11.25=15+8+5]

Hamstrings
Lying leg curls (form reset. much slower negatives)
Rest pause [60kg=11+6+4]

Quads
Shoulder width leg press
Ss[247.5kg=10] +2.5kg
Ss[262.5Kg=7]

Calves
Dante style Seated leg calve extinction
1 set with slight bend in the knee and 1 set with legs fully extended
Ss[117.5=13] +2.5kg +1 rep
Ss[77.5=13] +2.5kg +1 reps
___________________________________________
(05/02/26)
Session 1 (C)
Chest
Shoulder
Tricep
Back
________________

Chest
Incline hammer press
Rest pause [76.25kg/side=10+3+1] +2 reps

Chest extreme dip stretch
[BW=60s]

Shoulders
Behind the neck smith press
[27.5kg+bar=12+6+3 ] +2.5kg +2 reps

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Reverse grip smith press
Rest pause [82.5+bar=9+5+2] +1 rep

Tricep barbell extreme stretch
[BW=50s]

Back width
Rack chins
Rest pause [BW+10kg=11+5+3] +5kg -5 rep

Back thickness
Wide grip T-bar floor rows
Rest pause [57.5=11+5+3] +2.5kg +3 reps
___________________________________________
06/02/26
Morning fasted cardio

30minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
________________________________________
07/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(08/02/26)
Session 2 (C)
Biceps/forearms
Hamstring
Quads
Calves

_________________

Biceps/forearms
*New Rope Hammer curls (rope sitting on wrist/top of hand
Rest pause [33kg=12+7+5]

*New Reverse Preacher curls (handle siting on wrist flexing hands up)
Rest pause [39kg=12+6+4]


Hamstrings
Smith rdl (starting low so prevent injury again)
Ss [70kg+bar=10] +10kg -5 reps
Ss [45kg+bar=20] +5kg -5 reps

Quads
Hack squat
Ss[92.5kg a side=8] +2.5kg a side -1 rep
Ss[62.5Kg a side=21] +1.25kg a side

Calves
Donkey calve raise
Rest pause [45=13+7+5] +2.5kg +2 rep

___________________________________________

(09/02/26)
Session 1 (A)
Chest
Shoulder
Tricep
Back
____________________

Chest
Wide Grip incline smith
Rest pause [100kg+bar=7+3+1] +2.5kg -3 rep

Chest extreme dip stretch
[BW=60s]

Shoulders
Smith upright rows
Rest pause [27.5kg+bar=14+8+4] +2.5kg -2 rep

Barbell extreme shoulder stretch
[BW=50s]

Triceps
Ez bar skulls
Rest pause [40+bar=11+4+3] +2 reps

Tricep barbell extreme stretch
[BW=30s]


TORN LAT HERE. TOOK SOME TIME OFF BACK.
Back width


Back thickness
View attachment 186037
___________________________________________
09/02/26
Morning fasted cardio

35minutes/slight incline/6kmh
BCAA+GREEN TEA EXTRACT
___________________________________________
(11/02/26)
Session 2 (A)
Biceps/forearms
Hamstring
Quads
Calves
______________

Biceps/forearms
Prescher curls
Rest pause [46.25kg=11+5+3] -5 reps

Reverse ez-bar curls
Rest pause [33kg=13+6+4] +1.25kg -3 rep

Hamstrings
Seated curls
Rest pause [75kg=14+7+4] +2.5kg

Quads
Heel elevated pause Barbell squats
Ss[127.5kg=8] +2.5kg +1 rep

Smith squats
Ss[65=20]

Calves
Leg press raise
1 set done the DC method and one just to move as much weight
Ss[72.5=14] +2.5kg +1 reps
Ss[130=9] +10kg -4 reps reps


_____________________________________________

Don't know much about DC and have never tried it but your workouts are looking pretty good. Can see how it can work with the low volume per muscle per workout.

Don't hear of lat tears often.

 

[Tuchchh]

Don't know much about DC and have never tried it but your workouts are looking pretty good. Can see how it can work with the low volume per muscle per workout.

Don't hear of lat tears often.

I just prefer the simplicity and how easy it is to track. You have 3 different exercise for each muscle and rotate them accordingly, if you didn't get stronger by the time you got back to it then you gotta adjust until you consistently do. I find I need to increase my overall poundage by alot if I want to get to where my goals align, this is the method that's been working for me so far

 

[LevButlerov]

That's a slight lat tear

lat tear!!! bad, you have pics? @Tuchchh