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I use a propane bottle and garage blower. Puts out 10kw
downward cable flies are amazing. this is a good setup. love all that whey you are in business lol @Farmboy
Second day shift, the 3am workouts continue to give me flexibility during my workday
Warmup
Lat raise superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat raised partials
15lbs x 12 fly Compressed partials
Barbell rows
90lbs x 16
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 11
135lbs x 11
Lat cable pushdowns with tricep rope
95lbs x 16
95lbs x 14
95lbs x 12
95lbs x 12
95lbs x 12
Seated cable row
130lbs x 16
175lbs x 12
175lbs x 12
175lbs x 12 plus partials
175lbs x 12 burnout plus partials
Quick and easy for a 3am startup but does offer me higher quality than the work gym can and will likely become my reality in the future.
Warmup
Lat raise superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat raised partials
15lbs x 12 fly Compressed partials
Barbell rows
90lbs x 16
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 11
135lbs x 11
Lat cable pushdowns with tricep rope
95lbs x 16
95lbs x 14
95lbs x 12
95lbs x 12
95lbs x 12
Seated cable row
130lbs x 16
175lbs x 12
175lbs x 12
175lbs x 12 plus partials
175lbs x 12 burnout plus partials
Quick and easy for a 3am startup but does offer me higher quality than the work gym can and will likely become my reality in the future.
Love me a good deal on cheap whey
As long as it's good quality
Bro. You got yourself some whey protein to last you the year. @Farmboy Just make sure you stick into mostly real food though for your protein that going. To be the key.
@Farmboy seated incline cable flies and forearm cable curls is outstanding. That is a respectful way to really hit the body and get in a good workout. Keep it up.
This is some outstanding training for sure. Good for you for making sure you get a good warm up going on those shoulders as well. We see a lot of people injure their shoulders because of that. @Farmboy
Absolutely, I hurt my right shoulder several weeks ago and do much more thorough warmups now
yeah and stretching is important after too.
Becare with those bro. We use those on jobsites sometimes and people catch fire. Literallyl lol. You'd be surprised how many things we wear are super flammable. Same goes for items in our houses.
Also they emit a fair amount of CO2 I believe. I've gotten dizzy on jobs before where we use them lol
Changeover day
0930am
Flat bar cable curls
70lbs x 14
90lbs x 12
90lbs x 12
Tricep rope cable curls
90lbs x 12
90lbs x 12
115lbs x 9
115lbs x 8
115lbs x 12 with partials
Tricep rope overhead extensions
115lbs x 12
115lbs x 10 ptf
115lbs x 10 ptf
115lbs x 10 ptf
115lbs x 9 ptf
Tricep rope pushdown
115lbs x 12
115lbs x 12
115lbs x 10 ptf
115lbs x 10 ptf
115lbs x 10 ptf
Tricep rope overhead extensions burnout
90lbs x 12 ptf
90lbs x 12 ptf
90lbs x 12 ptf
Quick and easy, I’ll jump on the elliptical here shortly and get some cardio logged in
0930am
Flat bar cable curls
70lbs x 14
90lbs x 12
90lbs x 12
Tricep rope cable curls
90lbs x 12
90lbs x 12
115lbs x 9
115lbs x 8
115lbs x 12 with partials
Tricep rope overhead extensions
115lbs x 12
115lbs x 10 ptf
115lbs x 10 ptf
115lbs x 10 ptf
115lbs x 9 ptf
Tricep rope pushdown
115lbs x 12
115lbs x 12
115lbs x 10 ptf
115lbs x 10 ptf
115lbs x 10 ptf
Tricep rope overhead extensions burnout
90lbs x 12 ptf
90lbs x 12 ptf
90lbs x 12 ptf
Quick and easy, I’ll jump on the elliptical here shortly and get some cardio logged in
@Farmboy awesome work bro! Burnouts are no joke!
bros maybe not a bad thing if it tastes bad. i always worry if protein powder taste like ice cream lol. usually mean it low quality anyway
@Farmboy good find on that protein man. Gotta stock up when you get a good deal
You hit the same movement twice in the same session? Is ptf push to failure? What's a burnout then?
The acronyms and terminology seems different where you're from lol
LevButlerov
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quick and easy
you're a pro @Farmboy this is a good example, on the tricep ropes overheads cut 1 set same with curls, lets try to go to 3-4 sets?
11pm
Focus curls
50lbs x 12
50lbs x 10
50lbs x 10
50lbs x 8
50lbs x 8
Forearm cable curls bowflex
150lbs x 21 ptf
150lbs x 21 ptf
150lbs x 20 ptf
150lbs x 18 ptf
150lbs x 16 ptf
I had other plans but when I rolled in the 50s we’re looking at me wantingly and I couldn’t say no
Focus curls
50lbs x 12
50lbs x 10
50lbs x 10
50lbs x 8
50lbs x 8
Forearm cable curls bowflex
150lbs x 21 ptf
150lbs x 21 ptf
150lbs x 20 ptf
150lbs x 18 ptf
150lbs x 16 ptf
I had other plans but when I rolled in the 50s we’re looking at me wantingly and I couldn’t say no
I cannot do even less work, each set would need to be complete murder for me to hit that same fatigue levelquick and easy
this is a good example, on the tricep ropes overheads cut 1 set same with curls, lets try to go to 3-4 sets?
Partials till failure where I view failure when my form drops beneath 80% quality. Burnout is when I drive the targeted group until there is an absence of muscle response and I cannot physically complete the rep
I have definitely created some terms for myself haha
Nice I like those terms!
You don't track the number of partials separately? I was doing a lot of partials a couple years back when I started gaining popularity and I always tracked them separately to compare week to week.
For me burnouts are AMRAPs, as many reps as possible. Just go until there's nothing left, usually neglecting form a fair bit LOL. I try to only do that with certain movements tho to avoid injury.
Man now that I understand your terminology that's is an absolutely murderous session you did
LevButlerov
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its not bad lower volume.
The issue with overtraining is you lose gains dont make them and it stresses your body, you follow?
@Farmboy
I definitely enjoy this style of training more than the developing style from my last log. With the reduced weight it isn’t too too murderous but there’s some soreness for sure
3pm
Shoulder warmup front raise superset with lat raise
15lbs x 12 front
15lbs x 12 lat
15lbs x 12 front
15lbs x 12 lat
15lbs x 10 front
15lbs x 12 lat
Seated incline cable flies - reduced weight
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 11 lengthens partials
50lbs x 10 lengthens partials
Standing decline cable flies - reduced weight
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 10 lengthened ptf
50lbs x 10 lengthened ptf
11pm
Bowflex seated cable flies
100lbs (feels like about 50lbs) x 12
100lbs (feels like about 50lbs) x 12
100lbs (feels like about 50lbs) x 12
100lbs (feels like about 50lbs) x 11 ptf
100lbs (feels like about 50lbs) x 10 ptf
Brief shoulder mobility cross over/face pull
25lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
A nice balanced day with some nightshift fatigue present. Reduced weight a little and kept things clean
Shoulder warmup front raise superset with lat raise
15lbs x 12 front
15lbs x 12 lat
15lbs x 12 front
15lbs x 12 lat
15lbs x 10 front
15lbs x 12 lat
Seated incline cable flies - reduced weight
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 11 lengthens partials
50lbs x 10 lengthens partials
Standing decline cable flies - reduced weight
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 10 lengthened ptf
50lbs x 10 lengthened ptf
11pm
Bowflex seated cable flies
100lbs (feels like about 50lbs) x 12
100lbs (feels like about 50lbs) x 12
100lbs (feels like about 50lbs) x 12
100lbs (feels like about 50lbs) x 11 ptf
100lbs (feels like about 50lbs) x 10 ptf
Brief shoulder mobility cross over/face pull
25lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
A nice balanced day with some nightshift fatigue present. Reduced weight a little and kept things clean
Smart to drop the weight and focus on technique after a long night shift. Your commitment to your training is really admirable bro
Crushed it stocked up is an understatement lol
I appreciate that but there is a very psychological component of training for me that’s makes it less commitment based and more addiction based. I’m very attached to training and putting old injuries behind me
I hear you on that one bro. Any training is better than no training to feed the need haha. Building strength is a great way to protect from those old injuries creeping back in
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Strong volume again on the training but lets drop at least to 3 sets @Farmboy
Training is psychological but so is overtraining, you can train long without overtraining or injuries is what we mean
First day off back day
Shoulder warmup
Lat raise superset with bent over Dumbell fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
Bent over barbell row - reduced volume
135lbs x 14
185lbs x 12
185lbs x 10
185lbs x 8
135lbs x 12
Cable lat pushdowns
90lbs x 12
115lbs x 12
115lbs x 10 plus lengthened partials
115lbs x 8 lp
90lbs x 11 lp
Seated cable rows
170lbs x 12
195lbs x 12
195lbs x 10 plus partials
195lbs x 9 plus partials
195lbs x 8 plus partials till failure
Upped weight, lowered volume of reps per set while still including some partials for the deep stretch and burn.
Shoulder warmup
Lat raise superset with bent over Dumbell fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
Bent over barbell row - reduced volume
135lbs x 14
185lbs x 12
185lbs x 10
185lbs x 8
135lbs x 12
Cable lat pushdowns
90lbs x 12
115lbs x 12
115lbs x 10 plus lengthened partials
115lbs x 8 lp
90lbs x 11 lp
Seated cable rows
170lbs x 12
195lbs x 12
195lbs x 10 plus partials
195lbs x 9 plus partials
195lbs x 8 plus partials till failure
Upped weight, lowered volume of reps per set while still including some partials for the deep stretch and burn.
Physique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Attachments
LevButlerov
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LevButlerov
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You look good, much leaner and biggerPhysique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
@Farmboy I like the high volume but i'm always concerned about you getting injured.@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
Looking solid as man, I am the same - need to learn posing, I swear its one of the hardest partsPhysique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Physique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Fuck posing, with your size just sit there... people will stare and wish.
Yes but don't leave EVO til spring, stick around!
I'm glad you got the shift work sleeping in check it seems. You're obviously front line so you need to keep performance at a standard for on the job as well so good that soreness isn't an issue while on duty.
I appreciate it brotherFuck posing, with your size just sit there... people will stare and wish.
Yes but don't leave EVO til spring, stick around!
I'm glad you got the shift work sleeping in check it seems. You're obviously front line so you need to keep performance at a standard for on the job as well so good that soreness isn't an issue while on duty.
I won’t be leaving EVO ever, just rolling into a new log
Callin me out on my boring government gig lol brutal
It’s a whole new skill set that I’ve been dragging my feet on
The injuries definitely cause me worry, I’ve lost a lot of training time to new and old injuries. We will keep whittling at itYou look good, much leaner and bigger
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
Damn bro you're huge!Physique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Is that your home gym? Share some pics for the home gym bros!!
When any government night shift folk wanna fuck around you can make them un-bored though by just flexing.I appreciate it brother
I won’t be leaving EVO ever, just rolling into a new log
Callin me out on my boring government gig lol brutal
Brother its always reassuring seeing the difference in progress photos isnt it! Keeps the fire burning hot for the grind.Physique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Looking thick and strong AF
Did you almost type grindr instead @AllupfromhereBrother its always reassuring seeing the difference in progress photos isnt it! Keeps the fire burning hot for the grind.
Looking thick and strong AF
This is the way
Feeling well brother, the cut was relatively painless, leveraging in cardio and clen while walking some carbs back was a recipe for success. Maintained and in some cases improved in strength so no complaintsAwesome workouts brother
Thick as. Good amount of weight dropped as well how are you feeling?
The lower back still carries water and fat but nothing that will trouble a guy whose never going on a stage
Hey I’m only on my first wife, maybe grindr will get me a spotter
Ah the Temu special. I’ll put up some new ones. It’s been a saga getting bargain equipment and then upgrading parts to make it run smooth but it’s a solid gym space for sure
Love seeing people's setups. I'm a home gym only guy and way into the gear. It's fun to see what ideas other people come up with, especially on the budget side of things
@Farmboy that is a good sign you can increase volume and still improve. that is a great thing. it means your body is adjusting and improvingPhysique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
I think posing is your last worry, especially if you're not planning on competing. I got a lot of love for this. I like how you're keeping your TRT at 160 milligrams. Too many people overdo it. @FarmboyPhysique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Keep up the good work. It's great to hear this type of thing. @Farmboy Cardio and clen are going to be really good, and I also like the carbs.
The allure of TRT+ is definitely a strong one but I must also keep my pin nurse appeased. The script is 160 so that’s what we do
It’s a nice cooldown maintenance phase anyway where I don’t notice all that much of an impact
The largest issue I run into is the impact on the missus. The shoulder/back striations spook her a little bit and she becomes anti-cut phase
I will be keeping the cardio in going forward with the elliptical, I missed this in the last bulk and it was challenging building it back up
I do love a volume style of training but I gotta get a balance where I’m not overdoing it, especially with the impact shift work has on my rest.
Love me 20-25 working sets per major group tho
mashes up the muscle real nice
unfortunately, yes. We can't just spend our days training. It's a balance between our work schedule and our hobbies.I do love a volume style of training but I gotta get a balance where I’m not overdoing it, especially with the impact shift work has on my rest.
Love me 20-25 working sets per major group tho
Looking good here mate. You've got some serious size.Physique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
@Farmboy Bros, I gotta give you a lot of credit on this one. This one looking really good. You move in through your injuries. Trust me, after my plumbing accident, I had so many injuries it was crazy.The injuries definitely cause me worry, I’ve lost a lot of training time to new and old injuries. We will keep whittling at it
Definitely balance is important, and you gotta know when not to overdo it. But if you do push yourself hard, throw in some de-loading weeks that's important. @FarmboyI do love a volume style of training but I gotta get a balance where I’m not overdoing it, especially with the impact shift work has on my rest.
Love me 20-25 working sets per major group tho
Second full day off
Warmup
Front raises superset with upright row (empty bar)
15lbs x 12 front
35lbs x 12 row
15lbs x 12 front
35lbs x 11 row
15lbs x 12 front
35lbs x 10 row
Flat bench
185lbs x 14
205lbs x 10
205lbs x 9
Seated incline cable flies
60lbs x 12
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 10 stretch plus partials
60lbs x 10 stretch plus partials
Standing decline cable flies
60lbs x 12 stretch
60lbs x 12 stretch - felt some crunch in the right shoulder, no pain but dropped weight and worked in some feeler reps plus repositioned slighty
50lbs x 12 felt good
50lbs x 12 stretch pec
50lbs x 12 stretch pec
Forearm cable curls
95lbs x 20 ptf, AMRAP
95lbs x 20 ptf AMRAP
95lbs x 17 ptf AMRAP
Continuing to monitor the volume per group so the chest only took 13 sets, of which good stretch and activation was gained. Forearms are quick and easy to toss in. I reduced my flat bench as although a solid exercise, I feel better pec activation with less joint discomfort on the cables. The light crunchyness went away with some smarter positioning and lighter weight
Cardio, elliptical 15 minutes on lvl 10, bpm 125-130. Definitely tougher with nothing on board
Warmup
Front raises superset with upright row (empty bar)
15lbs x 12 front
35lbs x 12 row
15lbs x 12 front
35lbs x 11 row
15lbs x 12 front
35lbs x 10 row
Flat bench
185lbs x 14
205lbs x 10
205lbs x 9
Seated incline cable flies
60lbs x 12
60lbs x 12 stretch
60lbs x 12 stretch
60lbs x 10 stretch plus partials
60lbs x 10 stretch plus partials
Standing decline cable flies
60lbs x 12 stretch
60lbs x 12 stretch - felt some crunch in the right shoulder, no pain but dropped weight and worked in some feeler reps plus repositioned slighty
50lbs x 12 felt good
50lbs x 12 stretch pec
50lbs x 12 stretch pec
Forearm cable curls
95lbs x 20 ptf, AMRAP
95lbs x 20 ptf AMRAP
95lbs x 17 ptf AMRAP
Continuing to monitor the volume per group so the chest only took 13 sets, of which good stretch and activation was gained. Forearms are quick and easy to toss in. I reduced my flat bench as although a solid exercise, I feel better pec activation with less joint discomfort on the cables. The light crunchyness went away with some smarter positioning and lighter weight
Cardio, elliptical 15 minutes on lvl 10, bpm 125-130. Definitely tougher with nothing on board
@Farmboy keep smashing that volume bro!Physique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
LevButlerov
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2nd day off and I do see you cleaning up volume @Farmboy
how about we do chest 10 sets next time with 1 drop set?
That's good news you are maintaining the quality muscle you added big win herePhysique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
Bros, I think I broke like 55 bones.
Beating me like the tax man hahaha
i'm not a huge elliptical fan but its okayThe largest issue I run into is the impact on the missus. The shoulder/back striations spook her a little bit and she becomes anti-cut phase
I will be keeping the cardio in going forward with the elliptical, I missed this in the last bulk and it was challenging building it back up
@Farmboy looking huge big fella!!!Physique update now being off clen for a couple days, cruising on basic TRT, 160mg test e weekly in two shots. Bodyweight is down from the 234ish to 215, while maintaining muscle size from the end of the bulk
Operationally, I’ve really been enjoying the higher volume style of training and haven’t experienced any significant drop off in performance or excess soreness. On days on shift, lowering the weight and volume while maintaining some good volume on my days with with enhanced rest has been very pleasant.
It’s nice looking back from the start of this journey and seeing the difference. I will now maintain until I get bloods in early January and then wrap up this log for the next spring bulk.
Still gotta learn how to pose though
I agree that it is less effective cardio but it’s my flavor of choice owing to some old joint injuries from prior work. This lets me get a rockin heart rate without turning me into a hobbled old man haha
yeah i prefer to get it outside
Last full day off
Cable curls - inverted, one cable per arm plus heavy lean away from machine - wiiiiild bicep stretch
50lbs x 12
70lbs x 12
70lbs x 10
70lbs x 10 partial
70lbs x 9 AMRAP partials
Classic cable curls with a tricep rope
90lbs x 12
115lbs x 12
140lbs x 10
140lbs x 8 partial
140lbs x 7 AMRAP partials
Tricep pushdowns
140lbs x 12
140lbs x 11
140lbs x 9
140lbs x 8 AMRAP partials
115lbs x 11 AMRAP partials
Tricep rope overhead extensions
115lbs x 12
115lbs x 12
115lbs x 10 partials
115lbs x 8 partials
90lbs x 10 AMRAP partials till ugly
Squatting
135lbs x 12 hold at bottom
135lbs x 12 hold at bottom
135lbs x 12 hold at bottom
Quick break then cardio on the elliptical and lvl 10 for 20 minutes. BPM was still up from squatting so 145-150
New style of cable curls to hammer a better stretch out and I really enjoyed it. Humbling but such a deep stretch and activation was worth it. I’m also now standardizing with the deployment of AMRAP partials sets at the end of an exercise for that last little bit of function. I’m back on shift tomorrow so I’ll be up at 3am getting some back work done prior to braving the winter roads
Cable curls - inverted, one cable per arm plus heavy lean away from machine - wiiiiild bicep stretch
50lbs x 12
70lbs x 12
70lbs x 10
70lbs x 10 partial
70lbs x 9 AMRAP partials
Classic cable curls with a tricep rope
90lbs x 12
115lbs x 12
140lbs x 10
140lbs x 8 partial
140lbs x 7 AMRAP partials
Tricep pushdowns
140lbs x 12
140lbs x 11
140lbs x 9
140lbs x 8 AMRAP partials
115lbs x 11 AMRAP partials
Tricep rope overhead extensions
115lbs x 12
115lbs x 12
115lbs x 10 partials
115lbs x 8 partials
90lbs x 10 AMRAP partials till ugly
Squatting
135lbs x 12 hold at bottom
135lbs x 12 hold at bottom
135lbs x 12 hold at bottom
Quick break then cardio on the elliptical and lvl 10 for 20 minutes. BPM was still up from squatting so 145-150
New style of cable curls to hammer a better stretch out and I really enjoyed it. Humbling but such a deep stretch and activation was worth it. I’m also now standardizing with the deployment of AMRAP partials sets at the end of an exercise for that last little bit of function. I’m back on shift tomorrow so I’ll be up at 3am getting some back work done prior to braving the winter roads
that is a strong doseThe allure of TRT+ is definitely a strong one but I must also keep my pin nurse appeased. The script is 160 so that’s what we do
It’s a nice cooldown maintenance phase anyway where I don’t notice all that much of an impact
LevButlerov
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Gets me like 5 points under the top of the reference range. Private clinic be pricey but they do provide a good service
Gotta respect it brotherI'm watching every single training
LevButlerov
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respect the gameGotta respect it brother
Bros, as they say, "no pain, no gain."
Bros, yeah, I fell through the floor when I was doing a plumbing job.bro what. I got crunched up a little in my old job but NOTHING in the ballpark of that. Damn
Hammering those arms bro!!! Must have had an awesome pump after this session! Deep stretch on the cable work is no joke!
that's a good reference point.
Day shift one, 3am workout
Shoulder warmup
Lat raise superset with bent over row
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
Bent over barbell row
135lbs x 14
185lbs x 12
185lbs x 12 AMRAP partials
135lbs x 12
Lat pushdowns with tricep rope
95lbs x 12
130lbs x 12
130lbs x 12
130lbs x 12
130lbs x 9 AMRAP partials
Seated cable rows
170lbs x 14
195lbs x 12
195lbs x 11 partials
195lbs x 10 AMRAP partials
170lbs x 12
Quick at work
Bowflex cable face pulls
50lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
Good first day shift, the rear depts had some life in them left so they got hit at work. Good day, pulled one set of ten from the barbell rows
Shoulder warmup
Lat raise superset with bent over row
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
Bent over barbell row
135lbs x 14
185lbs x 12
185lbs x 12 AMRAP partials
135lbs x 12
Lat pushdowns with tricep rope
95lbs x 12
130lbs x 12
130lbs x 12
130lbs x 12
130lbs x 9 AMRAP partials
Seated cable rows
170lbs x 14
195lbs x 12
195lbs x 11 partials
195lbs x 10 AMRAP partials
170lbs x 12
Quick at work
Bowflex cable face pulls
50lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
Good first day shift, the rear depts had some life in them left so they got hit at work. Good day, pulled one set of ten from the barbell rows
LevButlerov
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still too many setsDay shift one, 3am workout
Shoulder warmup
Lat raise superset with bent over row
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
Bent over barbell row
135lbs x 14
185lbs x 12
185lbs x 12 AMRAP partials
135lbs x 12
Lat pushdowns with tricep rope
95lbs x 12
130lbs x 12
130lbs x 12
130lbs x 12
130lbs x 9 AMRAP partials
Seated cable rows
170lbs x 14
195lbs x 12
195lbs x 11 partials
195lbs x 10 AMRAP partials
170lbs x 12
Quick at work
Bowflex cable face pulls
50lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
Good first day shift, the rear depts had some life in them left so they got hit at work. Good day, pulled one set of ten from the barbell rows
should be 2-3 come on lets cut them down a bit @Farmboy
This is crazy volume man wow. Try and increase the weight and go 10 reps instead of those last two sets of 12. Turn it into one set allout of 10 reps.Day shift one, 3am workout
Shoulder warmup
Lat raise superset with bent over row
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
Bent over barbell row
135lbs x 14
185lbs x 12
185lbs x 12 AMRAP partials
135lbs x 12
Lat pushdowns with tricep rope
95lbs x 12
130lbs x 12
130lbs x 12
130lbs x 12
130lbs x 9 AMRAP partials
Seated cable rows
170lbs x 14
195lbs x 12
195lbs x 11 partials
195lbs x 10 AMRAP partials
170lbs x 12
Quick at work
Bowflex cable face pulls
50lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
Good first day shift, the rear depts had some life in them left so they got hit at work. Good day, pulled one set of ten from the barbell rows
Nuts, followed by a mini-dropset. Hard work!
Aaaaaaah my beloved volume. Why don’t we let it be for the next bulk and revisit mid summer? If I continue to progress along with my nutrition and rest for recovery, maybe it can work in my setting and context? I find I do not suffer from excessive soreness and performance is there when I call upon itstill too many sets
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I think you can have the training but just a bit less volume
I was concerned about injuries not volume @Farmboy
Ended up on early days off, the missus is happy
Shoulder circles warmup
Lat raise superset with front raise
20lbs x 10 lat
20lbs x 10 front
20lbs x 10 lat
20lbs x 8 front
20lbs x 10 lat
20lbs x 8 front
Flat bench
185lbs x 12
225lbs x 7
225lbs x 5
135lbs x 12 half speed stretch set
Incline seated cable flies
60lbs x 12
60lbs x 12
60lbs x 12
70lbs x 10 with partials
70lbs x 10 AMRAP partials
Decline standing cable flies
70lbs x 12
70lbs x 12
70lbs x 10
60lbs x 12 partials
60lbs x 12 AMRAP partials
Forearm cable curls
60lbs x 20 AMRAP
105lbs x 20 AMRAP
105lbs x 20 AMRAP
Short rest and a shake then cardio 20 minutes on the elliptical lvl 10, bpm 130-135
Shoulder circles warmup
Lat raise superset with front raise
20lbs x 10 lat
20lbs x 10 front
20lbs x 10 lat
20lbs x 8 front
20lbs x 10 lat
20lbs x 8 front
Flat bench
185lbs x 12
225lbs x 7
225lbs x 5
135lbs x 12 half speed stretch set
Incline seated cable flies
60lbs x 12
60lbs x 12
60lbs x 12
70lbs x 10 with partials
70lbs x 10 AMRAP partials
Decline standing cable flies
70lbs x 12
70lbs x 12
70lbs x 10
60lbs x 12 partials
60lbs x 12 AMRAP partials
Forearm cable curls
60lbs x 20 AMRAP
105lbs x 20 AMRAP
105lbs x 20 AMRAP
Short rest and a shake then cardio 20 minutes on the elliptical lvl 10, bpm 130-135
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Good day today I like the drop on the bench but try to drop to 20 reps
doing well @Farmboy@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
Happy mrs is the key man, I love your burnout AMRAP training - high intensity
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Hahahaha burn that chest right outGood day today I like the drop on the bench but try to drop to 20 reps
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
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Recording the partials now to eh nice! It's good to keep track of that sorta thing week to week as well. Especially with someone like you who's pushing so hard every single session.
I looked at exercises that were prone to causing joint discomfort, either shoulder and elbow typically so dropping the bench down was the first move. Truthfully I was meant to be done with bench after the last short set of 225 but when there was just a plate on each side, I succumbed to temptationGood day today I like the drop on the bench but try to drop to 20 reps
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
The lengthened partials with AMRAP give me a lot of activation without me over torquing the joints trying to force full range of motion with suboptimal form. Love it for sure
This is the way, get all I can from it and then let it be. I’ve swapped my preworkout meal from 1/3 cup of oats with milk to 1 cup of plain white rice with either small chicken or a water shake and have noticed an uptick in performance and endurance. Little extra water/glycogen to get me that extra burnout sets in
We’re into the second trimester now so happiness is a valuable commodity haha
Love me some solid burnout work, I feel confident in getting the most from the exercise
Second vacation day off
Warmups, stretches and circles
Bent over fly to mobilize shoulders
15lbs x 12
15lbs x 12
15lbs x 12
Long stretch leaning cable curls - back to machine
50lbs x 14
60lbs x 12
60lbs x 12
60lbs x 12 AMRAP partials
60lbs x 12 AMRAP partials
Tricep rope cable curls - facing the machine
90lbs x 14
105lbs x 12
105lbs x 10 partials
105lbs x 10 partials
105lbs x 10 AMRAP partials till ugly
Tricep pushdowns tricep rope
105lbs x 12
105lbs x 12
105lbs x 11 partials
105lbs x 10 partials
105lbs x 10 AMRAP partial
Tricep rope overhead extensions
105lbs x 14
105lbs x 12
105lbs x 11
105lbs x 10 partials
105lbs x 10 AMRAP partials
Good lifting day, nice arm workouts with no discomfort in the shoulders after the warmup to the rear delts
Warmups, stretches and circles
Bent over fly to mobilize shoulders
15lbs x 12
15lbs x 12
15lbs x 12
Long stretch leaning cable curls - back to machine
50lbs x 14
60lbs x 12
60lbs x 12
60lbs x 12 AMRAP partials
60lbs x 12 AMRAP partials
Tricep rope cable curls - facing the machine
90lbs x 14
105lbs x 12
105lbs x 10 partials
105lbs x 10 partials
105lbs x 10 AMRAP partials till ugly
Tricep pushdowns tricep rope
105lbs x 12
105lbs x 12
105lbs x 11 partials
105lbs x 10 partials
105lbs x 10 AMRAP partial
Tricep rope overhead extensions
105lbs x 14
105lbs x 12
105lbs x 11
105lbs x 10 partials
105lbs x 10 AMRAP partials
Good lifting day, nice arm workouts with no discomfort in the shoulders after the warmup to the rear delts
LevButlerov
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You love the high volume training I can tellI looked at exercises that were prone to causing joint discomfort, either shoulder and elbow typically so dropping the bench down was the first move. Truthfully I was meant to be done with bench after the last short set of 225 but when there was just a plate on each side, I succumbed to temptation
just be safe I really am concerned about your injuries want you to rock it hard @FarmboySimilar threads
