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LevButlerov
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I am going to ask for permission to use a tripod and film some training. It's against the gym rules but if I ask they may be okay with it, the times I'm in are very quiet too.We love to see you train hardhammers what weights you did? @Simon90
The hammers were with 20kg dumbells only lol but it was hard worknwith the tempo
Amazing hams and glutes session today
Warm up on bike
Seated leg curls
6 sets 12-8
Single leg lying leg curls
6 sets 15-10
Walking lunges
20kg plus bodyweight 4 sets of 20 steps each leg
Glute drive
5 sets 10-6
Sldl
3 sets 3 second negative 2 second stretch at bottom hard glute squeeze at top
3x6 220kg
Warm up on bike
Seated leg curls
6 sets 12-8
Single leg lying leg curls
6 sets 15-10
Walking lunges
20kg plus bodyweight 4 sets of 20 steps each leg
Glute drive
5 sets 10-6
Sldl
3 sets 3 second negative 2 second stretch at bottom hard glute squeeze at top
3x6 220kg
LevButlerov
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You can do a secret selfie
LevButlerov
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Good session
those walking lunges are a kill for legs! @Simon90 @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
Tempo can make hard work of any exercise and is more effective. I watch a young bloke last night move a heap of weight but didnt see one proper rep lol crazy.
Love lunges, gives a burn unlike anything else
They are quickly becoming one of my favourite exercises mate I connect so well with them and they fook me up big time! With the long stride as well they hit glutes and hams great and my adductors have never been so soreGood session
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
They are quickly becoming one of my favourite exercises mate I connect so well with them and they fook me up big time! With the long stride as well they hit glutes and hams great and my adductorsGood session
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
See it all the time mate makes me cringe! Hahaha
Great chest session today. Everyone telling me I'm looking bigger. Feeling it too!!!
Incline barbell press
3 second negative hard squuueeeze
160kg x 8
140kg x 10
140kg x 8
Chest machine never used it before. Converges so contraction was great same tempo as above
3 x 12-8
Incline dumbell press
Same tempo. Chest smoked at this point already
50kg db's 3 x 8
Flyes
Same tempo
4 x 20-15
Strive extension
4 x 15-10
Rope Pushdown
3 x 15-12
Side laterals
60 second rest
5 sets to failure
Stretches and mobility
Incline barbell press
3 second negative hard squuueeeze
160kg x 8
140kg x 10
140kg x 8
Chest machine never used it before. Converges so contraction was great same tempo as above
3 x 12-8
Incline dumbell press
Same tempo. Chest smoked at this point already
50kg db's 3 x 8
Flyes
Same tempo
4 x 20-15
Strive extension
4 x 15-10
Rope Pushdown
3 x 15-12
Side laterals
60 second rest
5 sets to failure
Stretches and mobility
You're a sick sick man and I love it. Walking lunges are a guaranteed soaked t-shirt for me with HR around 130-140 when done to failure.
Same here mate!! Kill me right off nothing better!!!
Does flyes after chest smoked... beast mode activated
Isn't that the best when that happens!
Chest grew 30% bigger just from this workout hahaha. Solid as always big man fuck yeah
LevButlerov
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walking lunges are the Ronnie Coleman special
LevButlerov
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Incline press 160kgs wow! you're strong!!!!!
Nice workout mate. I love single leg stuff after doing more direct hamstring work.
Yesterday's workout.
DAY 3 – BACK THICKNESS + BICEPS (PUMP) + REAR DELT PUMP
Prime Extreme Row – 4×6–8 3 second negatives 1 second squeeze Rest: 2–3 min
Prime Seated Row – 3×8–12 | 1s squeeze 3 sec negative big stretch
Neutral-Grip Pulldown – 4×8–10
Straight-Arm Pulldown – 3×12–15 | 2s stretch
EZ-Bar Curl – 3×10–12 | Pump focus
Incline DB Curl – 2×15 | Pump focus
Reverse Pec Deck (Rear Delt Pump) 5×20 | Tempo: 2-1-3-0 | Rest: 60s
This was a realllly good session!!! Connection with the back is next level on these machines
DAY 3 – BACK THICKNESS + BICEPS (PUMP) + REAR DELT PUMP
Prime Extreme Row – 4×6–8 3 second negatives 1 second squeeze Rest: 2–3 min
Prime Seated Row – 3×8–12 | 1s squeeze 3 sec negative big stretch
Neutral-Grip Pulldown – 4×8–10
Straight-Arm Pulldown – 3×12–15 | 2s stretch
EZ-Bar Curl – 3×10–12 | Pump focus
Incline DB Curl – 2×15 | Pump focus
Reverse Pec Deck (Rear Delt Pump) 5×20 | Tempo: 2-1-3-0 | Rest: 60s
This was a realllly good session!!! Connection with the back is next level on these machines
LevButlerov
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back thickness is coming strong
Merry Christmas everyone on EVO!!!
Fantastic session on Christmas eve night.
Delts and tris
Reverse Pec dec
5 sets with a huge drop set on end
Barbell shoulder press
120kg with a 3 second negative for 2 extra rep than last week so very happy!!!
Then 3 lighter sets
Close grip bench press
3 second negative 2 second stretch pause
140kg x 6
120kg x 10
100 x 3 x 12-8 plus drop set
Over head dumbell ext deep stretch
4 x 8-6
Rope push down
3 x 20 60bseconds rest big drop set last set with an amrap
Dumbell side raises
2 heavy sets still strict
Side delt machine
3 x 20
Load of stretching an mobility
Fantastic session on Christmas eve night.
Delts and tris
Reverse Pec dec
5 sets with a huge drop set on end
Barbell shoulder press
120kg with a 3 second negative for 2 extra rep than last week so very happy!!!
Then 3 lighter sets
Close grip bench press
3 second negative 2 second stretch pause
140kg x 6
120kg x 10
100 x 3 x 12-8 plus drop set
Over head dumbell ext deep stretch
4 x 8-6
Rope push down
3 x 20 60bseconds rest big drop set last set with an amrap
Dumbell side raises
2 heavy sets still strict
Side delt machine
3 x 20
Load of stretching an mobility
LevButlerov
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Merry Xmas
@Simon90 delts and tris destroyedlolAnd as I type this from the kings throne (the toilet) I'm getting ready to go gym for a festive leg day! Quads are getting smashed.
Have a good one guys
the throne type
@Simon90 another great update out of you. Nice job. I like the middle part of the workout where you're doing the close grip bench press. That's a good one.
Overhead dumbbell extension, deep stretch, and rope pushdowns are really good. I also like the dumbbell side raises. It's very important to hit these with control. It's a great workout. @Simon90
Close grip bench press and overhead dumbbell extension deep stretch are good ones for sure. And I like the rope push downs. @Simon90 these are good quality exercises and a tough workout for a Christmas Eve session.
Dedication
@Simon90 Bros, I hope you had good holidays. I did at my in-laws. I ate a lot of scraps. Good job on the training. Feel good to get a nice session on Christmas Eve. Get it out of the way so you don't feel guilty.
Heck of a job on this. I like the closed grip bench press and I like the overhead dumbbell extensions. These are good workouts. Keep up the good work. @Simon90
Christmas day quads yesterday:
Seated leg curls
3 second negatives 1 second squeeze
4 x 20-15
Barbell squats
3 second negative as low as possible, feet narrow stance
140kg x 20
3 more sets trying to hit 20 then a triple drop set. This was hell
Leg press
Close stance and low on platform
1 x 14
1 x 20
Pendelum squat
1 x 20
1 x 13
Hip press
1 x 8
1 x 12
Leg extension
3 second negative 2 second squeeze at top
4 x 20-15 plus rest pause at last set into triple drop set and partials to finish
Stretching and mobility
Absolutely dead after that
Seated leg curls
3 second negatives 1 second squeeze
4 x 20-15
Barbell squats
3 second negative as low as possible, feet narrow stance
140kg x 20
3 more sets trying to hit 20 then a triple drop set. This was hell
Leg press
Close stance and low on platform
1 x 14
1 x 20
Pendelum squat
1 x 20
1 x 13
Hip press
1 x 8
1 x 12
Leg extension
3 second negative 2 second squeeze at top
4 x 20-15 plus rest pause at last set into triple drop set and partials to finish
Stretching and mobility
Absolutely dead after that
Boxing day back width focus and biceps
Wide grip pull down
4 x 12-10 with drop set last set
Reverse grip lat pull down
4 x 10-8
Cybex lat row
4 x 10 with a drop set last set
Cable pullover
3 x 12
Seated hammer curls with arms pressed against back of preacher
4 x 15
Preacher curl
4 x 8
Overhead cable curl
Alternate arms no rest
3 x 20,17, 12
Stretching and mobility.
3 second negatives on everything with a hard squeeze today
Wide grip pull down
4 x 12-10 with drop set last set
Reverse grip lat pull down
4 x 10-8
Cybex lat row
4 x 10 with a drop set last set
Cable pullover
3 x 12
Seated hammer curls with arms pressed against back of preacher
4 x 15
Preacher curl
4 x 8
Overhead cable curl
Alternate arms no rest
3 x 20,17, 12
Stretching and mobility.
3 second negatives on everything with a hard squeeze today
@Simon90 really glad to see that you’re doing stretching a mobility. I wish I could get myself into that. Hope you had a merry Christmas.
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back day on boxing day
good to see wide grip pull downs, you able to do pull ups?
Yeah I just prefer Pulldowns, the connection in my back is much betterback day on boxing day
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fair
Hamstrings and glutes today.
Great session!! Was fooked by the end if it. These hamstrings are gonna have no choice but to grow lol.
Also legs dint fit under the usual setting on the seated leg curl so on another notch up which is a good sign!!!
All reps today are 3 second negatives with a second stretch and second squeeze. Except Sldl which I do a 5 second negative and pause for 3 seconds in stretch.
Seated leg curl
4 x 10 with a rest pause and partials last set
Single leg lying leg curl
4 x 8 with a drop set last set
Walking lunges
30kg plus bw for 3 sets 20 steps each leg
Sldl 5 second negative 3 second stretch just above floor mountain dog style
3 x 6 with 190kg
Nautilus glute drive
3 x 12
Adductor machine
3 x 12-15
Stretching and mobility work and a big nap after post workout meal
Great session!! Was fooked by the end if it. These hamstrings are gonna have no choice but to grow lol.
Also legs dint fit under the usual setting on the seated leg curl so on another notch up which is a good sign!!!
All reps today are 3 second negatives with a second stretch and second squeeze. Except Sldl which I do a 5 second negative and pause for 3 seconds in stretch.
Seated leg curl
4 x 10 with a rest pause and partials last set
Single leg lying leg curl
4 x 8 with a drop set last set
Walking lunges
30kg plus bw for 3 sets 20 steps each leg
Sldl 5 second negative 3 second stretch just above floor mountain dog style
3 x 6 with 190kg
Nautilus glute drive
3 x 12
Adductor machine
3 x 12-15
Stretching and mobility work and a big nap after post workout meal
@Simon90 numbers look good bro...solid glutes workout......
LevButlerov
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hammy and glute win
and always love the seated leg curls good to see you thick hard to fit sldl 190kg? wow! @Simon90
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Some good numbers there @LevButlerovhammy and glute win
sldl 190kg? wow! @Simon90
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
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What a session, no doubt a well earned nap, killer bro
Two crazy leg sessions mate.
Big weight on squats for high reps and then a triple drop as well
And 190 on SLDL with 5s negative and 3s pause is insane!
Chest yesterday.
Incline bb bench
180kg x 4 wasn't feeling as good a connection in the chest as I'd have liked so reracked it
160kg x 8
130 x 12 rest pause then a drop set
Incline dumbell press
3 second negative 1 second stretch hard squeeze
60kg db's 3 x 8
Hammer strength incline
80/side x 8
80/sidex 7
60/side x 13 then rest pause
Cable flyes
2 sets
Pec dec 2 sets
Over head dumbell extension
4 sets with a 2 second stretch
Tricep cable extension
4 sets to failure pump style 45 to 60 seconds rest
Stretching and mobility
Calf press
3 x 30 with 3 second negatives 3 second stretch. A long old time under tension lol
Seated calf press
1.5 rep style 3 x 20-30
Single leg toe press
3 x 30
Loaded stretch
Incline bb bench
180kg x 4 wasn't feeling as good a connection in the chest as I'd have liked so reracked it
160kg x 8
130 x 12 rest pause then a drop set
Incline dumbell press
3 second negative 1 second stretch hard squeeze
60kg db's 3 x 8
Hammer strength incline
80/side x 8
80/sidex 7
60/side x 13 then rest pause
Cable flyes
2 sets
Pec dec 2 sets
Over head dumbell extension
4 sets with a 2 second stretch
Tricep cable extension
4 sets to failure pump style 45 to 60 seconds rest
Stretching and mobility
Calf press
3 x 30 with 3 second negatives 3 second stretch. A long old time under tension lol
Seated calf press
1.5 rep style 3 x 20-30
Single leg toe press
3 x 30
Loaded stretch
Back thickness today
Prime extreme row
4 x 8-6
Prime seated row
3 x 12-8
Neutral grip pull down
3 x 12-8 with a rest pause and drop set last set
Cable pull over with 3 second negative and 3 second stretch
3 x 15-12
Seated hammer curls
3 x 6
Single arm preacher
3 x 8
Spider curls
3 x 12-8
Stretching and mobility
Hammer strength ab and oblique machine
2 x 30
Prime extreme row
4 x 8-6
Prime seated row
3 x 12-8
Neutral grip pull down
3 x 12-8 with a rest pause and drop set last set
Cable pull over with 3 second negative and 3 second stretch
3 x 15-12
Seated hammer curls
3 x 6
Single arm preacher
3 x 8
Spider curls
3 x 12-8
Stretching and mobility
Hammer strength ab and oblique machine
2 x 30
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Big back day really nice volume but would love some weights
They are all written in my log book but as mentioned earlier in the log, I have took emphasis off the load and putting it on muscle connection and feel. There's certain lifts I aim to progress week on week but then certain stuff it's more about the feel of muscle and taking it to failure with the best form possible then using intensifiers to go past that point.Big back day really nice volume but would love some weights
I've curled 40kg dumbells in the past, now I curl 20kg dumbells are my arms are almost 20 inches. It's a lesson I wish I learnt a long time ago lol
Rear day yesterday. Quads today to start the new year off with a bang!
Enjoying the 3 days on 1 off. The hgh and peds are really helping my recovery as in the past I'd usually only manage 2 days in 1 day off 2 in then the weekend off.
Critical ment is great stuff!!! Been on 25mg a day just bumped to 50mg a day to finish off the cycle. See how I get on.
Seated leg curls
3 x 20, 20, 15 rest pause 7 rest pause 5 more
Barbell squats
3 second negatives 1 second pause in the hole 3 x 10-6
Leg press feet close and low
Constant tension No pausing at top. 2 second negatives
3 x 15-10 with a triple drop set last set
Sissy style hacksquats
3 x 15 constant tension with drop set last set
Leg extension 3 second negative 2 second squeeze at top
4 x 20-12 with a rest pause last set
Kneeling single leg curl
Best machine I've ever used crazt contraction
3 x 15 no rest between legs just alternate left to right
Stretching and mobility
Calves
Calves on leg press
3 x 15 with 3 second negative and 3 second stretch every rep
Seated calf raise
3 x 20-30
Enjoying the 3 days on 1 off. The hgh and peds are really helping my recovery as in the past I'd usually only manage 2 days in 1 day off 2 in then the weekend off.
Critical ment is great stuff!!! Been on 25mg a day just bumped to 50mg a day to finish off the cycle. See how I get on.
Seated leg curls
3 x 20, 20, 15 rest pause 7 rest pause 5 more
Barbell squats
3 second negatives 1 second pause in the hole 3 x 10-6
Leg press feet close and low
Constant tension No pausing at top. 2 second negatives
3 x 15-10 with a triple drop set last set
Sissy style hacksquats
3 x 15 constant tension with drop set last set
Leg extension 3 second negative 2 second squeeze at top
4 x 20-12 with a rest pause last set
Kneeling single leg curl
Best machine I've ever used crazt contraction
3 x 15 no rest between legs just alternate left to right
Stretching and mobility
Calves
Calves on leg press
3 x 15 with 3 second negative and 3 second stretch every rep
Seated calf raise
3 x 20-30
LevButlerov
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I remember
I was curious if you're getting stronger since those weights were old and for sure its not the weight but the form 100% right
@Simon90
LevButlerov
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what brand MENT you using? @Simon90 would love to see a bottle pic
good leg day, 2026 happy new year and happy Leg year
! EVO family love your way
Include the resistance / load
Happy new year mate! And to everyone else on a here!! A year full of gains!what brand MENT you using? @Simon90 would love to see a bottle pic
good leg day, 2026 happy new year and happy Leg year
The ment is from critical. Everything I use is from them.
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Serious MENT
lets see how it rolls
@Simon90 great job on this training, especially over the holidays. We see a lot of people taking time off but that's good that you put in the grind.
I got a lot of love and respect for doing those hack squats, and you're doing them sissy style as well. That is definitely a good one to add to any workout. @Simon90
Bros seated leg curls and barbell squats are looking solid. @Simon90 Calves also are looking good, and I like the seated calf raise. Those are on point.
@simin90 looks like it’s all going really well man! Hope you had a good new year
@Simon90 keep up the good work, man. Kneeling single-leg curls look fantastic and I like how you added in the stretching and mobility. You'd be surprised how many people don't do it at all.
That isn't an easy workout at all. You hit both sides of your legs and your lower legs as well, hitting the calves. I got a lot of respect for this. @Simon90
@Simon90 Awesome work on the calves!
Delts and tris yesterday
Reverse Pec dec
5 sets 20-10 plus a triple drop set and partials last set
Barbell shoulder press
1 x 5
3 x 10-9
Cgbp
1 x 4
1 x 10
3 x 10-8 with a 3 second negative and 2 second in stretch each rep then a triple dropset last set
Over head dumbell extension
4 x 10-6
Cable push downs
3 x 20
Side delt raises
2 heavy sets of 10
Then 3 x 20
Calves
Mobility and stretching
Reverse Pec dec
5 sets 20-10 plus a triple drop set and partials last set
Barbell shoulder press
1 x 5
3 x 10-9
Cgbp
1 x 4
1 x 10
3 x 10-8 with a 3 second negative and 2 second in stretch each rep then a triple dropset last set
Over head dumbell extension
4 x 10-6
Cable push downs
3 x 20
Side delt raises
2 heavy sets of 10
Then 3 x 20
Calves
Mobility and stretching
Back width and biceps today
Wide grip pull down
3 second negative big squeeze
4 x 12 rest pause last set
Reverse grip pull downs with a 1 second squeeze
4 x 8 rest pause last set
Cybex eagle lat row
4 x 15-10 with a drop set last set
Cable pull over big stretch
3 x 12
Dumbell hammers with arms against back of preacher
3 x 8
Incline dumbbell curls
3 x 8-12
Preacher curl
3 x 8
Over head curl
3 x 20
Calves
4 x 20-30 with 3 second stretch and 3 second neg every rep
Seated calves
3 x 12
Single leg toe press
3 x 20-30 alternate between legs no rest
Loaded stretch
Wide grip pull down
3 second negative big squeeze
4 x 12 rest pause last set
Reverse grip pull downs with a 1 second squeeze
4 x 8 rest pause last set
Cybex eagle lat row
4 x 15-10 with a drop set last set
Cable pull over big stretch
3 x 12
Dumbell hammers with arms against back of preacher
3 x 8
Incline dumbbell curls
3 x 8-12
Preacher curl
3 x 8
Over head curl
3 x 20
Calves
4 x 20-30 with 3 second stretch and 3 second neg every rep
Seated calves
3 x 12
Single leg toe press
3 x 20-30 alternate between legs no rest
Loaded stretch
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delts and back massive day
I like your lat rows with cable pull overs thats a perfect stretch there @Simon90
Nicely done on the session
Brutal hamstring session last night. Was a tough session, feeling tired but there's no excuses!!! Progress was made so I'm happy.
Seated leg curl
3 second negative, 1 second stretch, 2 second concentric, 1 second squeeze
This tempo works well for me on the isolated hamstring exercises
4 x 12-8 last set rest pause but keeping machine locked in so youre in the stretch when resting
Single leg lying leg curls
4 sec neg, 1 stretch, 2 concentric 1 squeeze
4 x 8 plus triple drop set last set
Walking lunges with 20kg dumbells in each hand
4 rounds of 3 laps
Sldl
5 second negative 3 second stretch
190kg 3 x 7, 6, 6 so up a rep fromast week.
Nautilus glute drive
90kg / side
3 x 12 with a hard 2 second squeeze
Adductor machine
3 x 15 with rest pause last set
Stretching and mobility.
Calves
Leg press calves
3 x 20-30 3 second negative 3sexind stretch up as high onto toes as possible then bottom 1/2 partials when I fail
Seated calf rasie
3 x 12 plus triple drop set
Single leg calf raise
3 x failure alternating between each leg now rest
Loaded stretch for 90 seconds
Seated leg curl
3 second negative, 1 second stretch, 2 second concentric, 1 second squeeze
This tempo works well for me on the isolated hamstring exercises
4 x 12-8 last set rest pause but keeping machine locked in so youre in the stretch when resting
Single leg lying leg curls
4 sec neg, 1 stretch, 2 concentric 1 squeeze
4 x 8 plus triple drop set last set
Walking lunges with 20kg dumbells in each hand
4 rounds of 3 laps
Sldl
5 second negative 3 second stretch
190kg 3 x 7, 6, 6 so up a rep fromast week.
Nautilus glute drive
90kg / side
3 x 12 with a hard 2 second squeeze
Adductor machine
3 x 15 with rest pause last set
Stretching and mobility.
Calves
Leg press calves
3 x 20-30 3 second negative 3sexind stretch up as high onto toes as possible then bottom 1/2 partials when I fail
Seated calf rasie
3 x 12 plus triple drop set
Single leg calf raise
3 x failure alternating between each leg now rest
Loaded stretch for 90 seconds
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hammy destruction
wow! @Simon90 this is going to get your legs thick and wide too!@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
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@Coolguy @toddthelineman @Sheshredz
Thats the plan mate! Hahahammy destruction
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
It's working as the legs are deffo growing, the tapes going up and I need to change the thigh pad settings on the leg curl and lat pull down
Yesterday was chest with some tris and delts
Incline barbell
155kg 3 x 6-8 with 3 second negative hold the stretch and hard contraction. Felt better lowering the weight chest was blown up after this only
Gymleco chest press
3 x 12 with a rest pause last set
Incline db press
60kg db's 3 x 8 3 second negative hold the stretch big squeeze
Incline dumbell flyes
30kg dumbells 3 x 15-10 3 second nesarive 3 second stretch
Cable flyes high to low
Hard squeeze
3 x 20-15
Strive extension
4 x 12-10
Overhead extension
4 x 8-12
Side lateral single arm cable
Alternate arms no rest
3 x 20, 20, 12 plus partials to fail
Stretching mobility
Incline barbell
155kg 3 x 6-8 with 3 second negative hold the stretch and hard contraction. Felt better lowering the weight chest was blown up after this only
Gymleco chest press
3 x 12 with a rest pause last set
Incline db press
60kg db's 3 x 8 3 second negative hold the stretch big squeeze
Incline dumbell flyes
30kg dumbells 3 x 15-10 3 second nesarive 3 second stretch
Cable flyes high to low
Hard squeeze
3 x 20-15
Strive extension
4 x 12-10
Overhead extension
4 x 8-12
Side lateral single arm cable
Alternate arms no rest
3 x 20, 20, 12 plus partials to fail
Stretching mobility
LevButlerov
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thick legs win showsThats the plan mate! Haha
It's working as the legs are deffo growing, the tapes going up and I need to change the thigh pad settings on the leg curl and lat pull down
@Simon90
LevButlerov
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chest and tries with delts, good mix
db press 60kgs easy for you! @Simon90 @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
Incredible weight being moved there brother!
Serious weight! Impressive
Love the lunges after the leg curls. That always feels really good to me. Big weight on the SLDL's, particularly with the other exercises done beforehand.
155kg incline barbell and 60's for incline db is crazy!
Quads yesterday
Seated leg curls
3 x 20, 17, 15 stretch pause
Kneeling leg curl
3 x 10-8
Hip press quad focus
4 x 20-15
Leg press quad focus
3 x 15-8 with a huge drop set last set. Had to drag myself out of the leg press
Sissy hack squats
3 x 20
Leg extension
4 x 20-15 with a stretch pause last set into drop set into partials into an extreme stretch. Beautiful torture haha
Load of stretching and mobility bits
Calf press
3 x 30-20
Seated calf raise
3 x 15-12
Loaded stretch for calves
Seated leg curls
3 x 20, 17, 15 stretch pause
Kneeling leg curl
3 x 10-8
Hip press quad focus
4 x 20-15
Leg press quad focus
3 x 15-8 with a huge drop set last set. Had to drag myself out of the leg press
Sissy hack squats
3 x 20
Leg extension
4 x 20-15 with a stretch pause last set into drop set into partials into an extreme stretch. Beautiful torture haha
Load of stretching and mobility bits
Calf press
3 x 30-20
Seated calf raise
3 x 15-12
Loaded stretch for calves
Delts and tris
Reverse Pec dec
2 heavy sets 15-8
3 lighter sets 20-15
Barbell shoulder press
1 x 5
1 x 11
1 x 10
1 x 8
Cgbp
1 x 5
1 x 10
Then 3 sets with a 2-3 second pause on the stretch and a big dropset last set
Over head dumbell extension
3 x 8-6 with forced reps last set
Nautilus over head extension
3 x 20
Single arm Pushdown
Alternate arms no rest 3 x 20, 17, 12
2 sets of heavy side delt raises
3 sets x 20 machine side raises
Load of stretching
Reverse Pec dec
2 heavy sets 15-8
3 lighter sets 20-15
Barbell shoulder press
1 x 5
1 x 11
1 x 10
1 x 8
Cgbp
1 x 5
1 x 10
Then 3 sets with a 2-3 second pause on the stretch and a big dropset last set
Over head dumbell extension
3 x 8-6 with forced reps last set
Nautilus over head extension
3 x 20
Single arm Pushdown
Alternate arms no rest 3 x 20, 17, 12
2 sets of heavy side delt raises
3 sets x 20 machine side raises
Load of stretching
LevButlerov
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destruction you really pushing it hard
how much weight on the shoulder press though? missing weights
My kinda workout
@Simon90 delts and tri's are always a good workout. Looks like you did very well. I'm very impressed. Very solid workout.
Really good job on this. The barbell shoulder press and overhead dumbbell extensions look fantastic and I like the single arm push downs. @Simon90
Bros, that's good that you're finishing a hard workout like this with some stretching. @Simon90 after my plumbing accident I learned that when I stretch I feel a lot better after a workout.
@Simon90 looking really good on this. I like the sets of heavy side delt raises and the sets of machine side raises. These are good exercises to do together.
Man, excellent job on this. With this type of workout and then doing the stretching afterwards, this is the best way to do it. @Simon90
It's a good mix for sure! Still keep the form strict but the higher weight lower reps works well with the constant tension of the machine with the higher reps.
Back width and biceps today. Absolutely insane pumps. I'm really happy with how I'm maintaining such a high level of insulin sensitivity considering I'm on such a high dose of hgh (20iu a day), it's a big focus of mine this off season to make sure it stays good the whole way through.
I do believe insulin sensitivity is massively under looked by many. And one of the biggest reasons off season progress goes to shiit. As soon as that goes, your just getting fatter imo.
Wide grip pull downs
4 x 12 will increase next session. Did a rest pause last set then cut the stack in half and went for amrap.
Reverse grip pull down
4 x 8, 6, 15, 15
Cybex lat row
4 x 15-10 with a drop set last set
Cable pull overs
3 x 15 increase weight next session
Dead hangs
Seated hammer curls with arms pressed against pad
3 x 6
1 x 12
Incline dumbell curls
3 x 12-8
Single arm preacher
3 x 8-10 with a rest pause last set
Nautilus over head curl
Alternate arms no rest
Hit 20 reps and then last 2 sets to failure
Stretching
Rest day tomorrow
I do believe insulin sensitivity is massively under looked by many. And one of the biggest reasons off season progress goes to shiit. As soon as that goes, your just getting fatter imo.
Wide grip pull downs
4 x 12 will increase next session. Did a rest pause last set then cut the stack in half and went for amrap.
Reverse grip pull down
4 x 8, 6, 15, 15
Cybex lat row
4 x 15-10 with a drop set last set
Cable pull overs
3 x 15 increase weight next session
Dead hangs
Seated hammer curls with arms pressed against pad
3 x 6
1 x 12
Incline dumbell curls
3 x 12-8
Single arm preacher
3 x 8-10 with a rest pause last set
Nautilus over head curl
Alternate arms no rest
Hit 20 reps and then last 2 sets to failure
Stretching
Rest day tomorrow
Nice work out..
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It's the pin loaded machine I do the stack with a gym pin on it. Slow negative and I like to gold the contraction for a second or 2 as it feels great in my lats. It's quite a light machine tbhback killed
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It does the job for sure.
@Simon90 nice training update big guy
@Simon90 Awesome session right here!
@Simon90 Training looks amazing.....
Rest day. Pics took in evening so I am quite distended/bloated after a full day of food! Off season fully underway.
Over 40lbs gained. Will. Keep going until I need a tidy up, then push again.
Will get the trunks on this weekend and get some proper pics took by my Mrs instead of using self timer to mark 10 weeks post show
Over 40lbs gained. Will. Keep going until I need a tidy up, then push again.
Will get the trunks on this weekend and get some proper pics took by my Mrs instead of using self timer to mark 10 weeks post show
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You're looking massive
I do love the mass, huge shoulders and abs ripped you're ready to take 1st @Simon90 you're peeled to the BONE! amazing!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
The size you have is amazing, absolute monster, your delts are incredible
Haha if thats you bloated your next show gonna be a easy sweep yet again.. fucking unit
You are a machine
Wouldn’t want to be whoever will be lined up next to you on stage
Wouldn’t want to be whoever will be lined up next to you on stage
Bro if there's one thing you an expert at it's grunt work in the gym and putting on lean quality dense mass in the off season! Great updates.
Love this!
There they are again! A true masochist does these! I'm gonna do these next leg workout
Must admit I don't know what this movement is?
@LevButlerov has just managed to finally convince me to go from heavy duty to high rep lower weight and it's marvelous!
Is this pre workout and what's your dose? Super curious about MENT and Superdrol.
Love this attitude it's how I was trained as well
Can you tell us how you do this? This is one of my goals on this cycle for 2026. I'm only 4iu every night but still wanting max insulin sensitivity.
You're looking massive
you're peeled to the BONE! amazing!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
Haha if thats you bloated your next show gonna be a easy sweep yet again.. fucking unit
Cheers guysYou are a machine
Wouldn’t want to be whoever will be lined up next to you on stage
I'm looking forward to keep on updating with the progress. Need to make this version of me look small!! Haha
Cheers mate!
The prime extreme row is just the name of the machine. It's great!
I used the ment at 25mg a day, I went to 50 for a couple day but dropped back to 25 as I became too watery. 25 is perfect atleast for me. I'm off it now and ready can't wait to start it again lol.
Biggest thing for insulin sensitivity for me is staying lean, keeping active and using novorapid when the carbs are high.
I don't eat in a huge surplus, just enough to see visual changes and the scale trending up. Obviously I've gained a lot of weight this last 9 weeks but only as I've came out of a show from being stage condition. Now the weight gain be much slower. When scale stalls for 7 to 10 days or drops I'll then bump carbs around training.
Keep cardio in, walk after every meal when possible for 10 mins and keep the diet clean. I also do not eat any added fats which helps massively. I'm not a fan of fats, slower digesting, blood sugars raised for longer etc. Just high carb high protein for me. And no processed foods
Had flu ffs. So only the one session last few days. Hamstrings and glutes. Was feeling rough going into it and even worse coming out. One of those sessions you should have missed, but we will learn one day... Maybe
Seated leg curls
4 x 12-8
3 second negative pause the stretch and hold the squeeze
Last set was a stretch pause set. Absolutely brutal
Single lying leg curl
4 x 10-8
4 second negatives 2 second contraction squeezing the life out of the hamstring
Drop set last set
Long stride walking lunges
3 x 3laps each with 20kg dumbells each hand
SLDL
This is where I really started to feel like shiit
2 x 5
Last set dropped the weight for more reps
Nautilus glute drive
3 x 12 squeezingife out of the glutes
Adductor machine
3 x 15 with a stretch pause last set
Standing leg curl
3 x alternating legs no rest between just left to right to left to right etc
20, 17, 12
Stretching
Calves done on leg press and then seated calf raise and then a heavy loaded stretch on leg press again
Condiering how shiit I felt. I still progressed everything either by reps or added weight.
2 rest days in a row now and I just wanna train!! Hopefuly be better tomorrow
Seated leg curls
4 x 12-8
3 second negative pause the stretch and hold the squeeze
Last set was a stretch pause set. Absolutely brutal
Single lying leg curl
4 x 10-8
4 second negatives 2 second contraction squeezing the life out of the hamstring
Drop set last set
Long stride walking lunges
3 x 3laps each with 20kg dumbells each hand
SLDL
This is where I really started to feel like shiit
2 x 5
Last set dropped the weight for more reps
Nautilus glute drive
3 x 12 squeezingife out of the glutes
Adductor machine
3 x 15 with a stretch pause last set
Standing leg curl
3 x alternating legs no rest between just left to right to left to right etc
20, 17, 12
Stretching
Calves done on leg press and then seated calf raise and then a heavy loaded stretch on leg press again
Condiering how shiit I felt. I still progressed everything either by reps or added weight.
2 rest days in a row now and I just wanna train!! Hopefuly be better tomorrow
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