Approved Log Maintenance to Cutting Cycle Journal

[HarleyGuy]

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

This is a sick way to train I like the sickness of it!
How are your DOMS with this, just curious?

 

[Allupfromhere]

Pro level volume @Farmboy you lighting it up proper! Congratulations on hitting the second trimester to im sure thats a relief for your wife also

 

[BeMe]

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

Vacation training is the best right. Are your lifts going up now that you have a normal sleep schedule and some rest?

 

[Farmboy]

Vacation training is the best right. Are your lifts going up now that you have a normal sleep schedule and some rest?

There is a really noticeable improvement in the overall quality of the workout. I still get up to an alarm at 0630 but that’s after a solid 8-9hrs.

Better output, cleaner form for longer and better recovery as well as less miserable cardio

 

[Farmboy]

Pro level volume @Farmboy you lighting it up proper! Congratulations on hitting the second trimester to im sure thats a relief for your wife also

Hitting it hard brother

Big time relief, she’s excited and doing well. I continue to improve and refine my cooking. She craved garlic cheese biscuits last week so that’s what I made

 

[Farmboy]

This is a sick way to train I like the sickness of it!
How are your DOMS with this, just curious?

The longer I maintain this style of training with the volume, the less I experience extended soreness. Today for example, I can tell you I worked the arms effectively from some mild soreness when I move/flex them but not what I would consider to be inconveniently sore

Now when I roll in a new exercise or hit a group different……..life is pain haha

 

[Farmboy]

You love the high volume training I can tell just be safe I really am concerned about your injuries want you to rock it hard @Farmboy

I really appreciate that brother, I too am very concerned about injuries creeping in on me

 

[HarleyGuy]

The longer I maintain this style of training with the volume, the less I experience extended soreness. Today for example, I can tell you I worked the arms effectively from some mild soreness when I move/flex them but not what I would consider to be inconveniently sore

Now when I roll in a new exercise or hit a group different……..life is pain haha

This is perfectly fine. Keep your protein high and recovery in check and you'll grow. Switching up exercise choice is a great way to introduce new hypertrophy but go slow to avoid injury.

 

[Farmboy]

This is perfectly fine. Keep your protein high and recovery in check and you'll grow. Switching up exercise choice is a great way to introduce new hypertrophy but go slow to avoid injury.

It’s been a year of slow and steady growth and I’ve noticed a better response to this style of training versus what I was doing during the first amateur bulk. I’m looking forward to applying this training and diet to the next bulk

Very slow and utilizing cable machines quite a bit, I love my barbell but when form starts to slip near failure, that’s when I catch injuries

 

[BeMe]

There is a really noticeable improvement in the overall quality of the workout. I still get up to an alarm at 0630 but that’s after a solid 8-9hrs.

Better output, cleaner form for longer and better recovery as well as less miserable cardio

Yea I'm feeling the exact same bro. I'm winding down a bit towards the holiday week and man my body feels so much fresher too. I was thinking you must feel 10x me with being in night shifts and longer hours.

Time to really dial in and push up the weights!

 

[BeMe]

Hitting it hard brother

Big time relief, she’s excited and doing well. I continue to improve and refine my cooking. She craved garlic cheese biscuits last week so that’s what I made

View attachment 158172

Red Lobster cheddar bay biscuits!! My favorite

 

[Farmboy]

Yea I'm feeling the exact same bro. I'm winding down a bit towards the holiday week and man my body feels so much fresher too. I was thinking you must feel 10x me with being in night shifts and longer hours.

Time to really dial in and push up the weights!

100%, the new year will be a solid one

I’m cleaning out the system completely, the doc will do my bloods in a couple weeks and we will see where I’m at

 

[Farmboy]

Back day

Shoulder circles, stretching

Lat raises
15lbs x 12
20lbs x 10
20lbs x 10

Yates barbell row
135lbs x 14
185lbs x 12 slow
185lbs x 12 slow
Cooldown row 135lbs x 10

Cable lat pushdown with tricep rope
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 12 Partials
115lbs x 12 AMRAP, partials

Seated cable row
185lbs x 14
210lbs x 12
210lbs x 12
210lbs x 10 plus partials
210lbs x 10 AMRAP partials

Had a shake, chilled and went onto the elliptical. 20 minutes at lvl 10, bpm hovered around 130.

Nice back day, I enjoy rotating between regular barbell rows and Yates rows and had a lot of fun with my seated rows today. Slowed the rep tempo down and really dug for that sweet held burn. Enjoyed the workout for sure

 

[HarleyGuy]

Back day

Shoulder circles, stretching

Lat raises
15lbs x 12
20lbs x 10
20lbs x 10

Yates barbell row
135lbs x 14
185lbs x 12 slow
185lbs x 12 slow
Cooldown row 135lbs x 10

Cable lat pushdown with tricep rope
90lbs x 14
115lbs x 12
115lbs x 12
115lbs x 12 Partials
115lbs x 12 AMRAP, partials

Seated cable row
185lbs x 14
210lbs x 12
210lbs x 12
210lbs x 10 plus partials
210lbs x 10 AMRAP partials

Had a shake, chilled and went onto the elliptical. 20 minutes at lvl 10, bpm hovered around 130.

Nice back day, I enjoy rotating between regular barbell rows and Yates rows and had a lot of fun with my seated rows today. Slowed the rep tempo down and really dug for that sweet held burn. Enjoyed the workout for sure

Lots of volume still to get that pump and burnout going. Heartrate is in a great spot for cardio too.
I think when we actually enjoy the workout and find what works for us it keeps us coming back and it looks you love this volume.

Be sure and ask for a copy of your bloods to post here too!

 

[LevButlerov]

I really appreciate that brother, I too am very concerned about injuries creeping in on me

thats why lets control the volume

 

[LevButlerov]

Hitting it hard brother

Big time relief, she’s excited and doing well. I continue to improve and refine my cooking. She craved garlic cheese biscuits last week so that’s what I made

View attachment 158172

I would eat that right now

 

[Farmboy]

Hit chest today, left the flat pressing out to rest the joints a bit more.

Front raises
15lbs x 12
20lbs x 8
20lbs x 8

Face pulls - light weight to warm shoulders
45lbs x 12
45lbs x 12
45lbs x 12

Seated incline cable flies
70lbs x 12
70lbs x 12
70lbs x 12
60lbs x 12 partials
60lbs x 12AMRAP partials

Decline cable flies
60lbs x 12
60lbs x 12
60lbs x 12, partials
60lbs x 10 partials
50lbs x 13 AMRAP partials

Had a shake, went back and did 15 minutes on the elliptical, 10 minutes at lvl ten, five minutes at level fifteen. Brought the bpm from the 130s up to the high 140s plus great leg burn

 

[BeMe]

Hit chest today, left the flat pressing out to rest the joints a bit more.

Front raises
15lbs x 12
20lbs x 8
20lbs x 8

Face pulls - light weight to warm shoulders
45lbs x 12
45lbs x 12
45lbs x 12

Seated incline cable flies
70lbs x 12
70lbs x 12
70lbs x 12
60lbs x 12 partials
60lbs x 12AMRAP partials

Decline cable flies
60lbs x 12
60lbs x 12
60lbs x 12, partials
60lbs x 10 partials
50lbs x 13 AMRAP partials

Had a shake, went back and did 15 minutes on the elliptical, 10 minutes at lvl ten, five minutes at level fifteen. Brought the bpm from the 130s up to the high 140s plus great leg burn

Nice bro! Way to really get after it with this time off work. Dialing up the cardio after that session is the best type of madness.

Today was my last day so I'm about to turn into a maniac like you haha!

 

[LevButlerov]

Hit chest today, left the flat pressing out to rest the joints a bit more.

Front raises
15lbs x 12
20lbs x 8
20lbs x 8

Face pulls - light weight to warm shoulders
45lbs x 12
45lbs x 12
45lbs x 12

Seated incline cable flies
70lbs x 12
70lbs x 12
70lbs x 12
60lbs x 12 partials
60lbs x 12AMRAP partials

Decline cable flies
60lbs x 12
60lbs x 12
60lbs x 12, partials
60lbs x 10 partials
50lbs x 13 AMRAP partials

Had a shake, went back and did 15 minutes on the elliptical, 10 minutes at lvl ten, five minutes at level fifteen. Brought the bpm from the 130s up to the high 140s plus great leg burn

Hit the chest hard incline and decline cables good volume @Farmboy

 

[Farmboy]

Nice bro! Way to really get after it with this time off work. Dialing up the cardio after that session is the best type of madness.

Today was my last day so I'm about to turn into a maniac like you haha!

In the new year I’ll look to source a leg press for the home gym. Something to better let me hit legs without worrying about old structural injuries. Right now, lvl 15 on the elliptical is murder and contributes well haha

Love me some sweet sweet volume training

 

[Farmboy]

Got in with a good arm day

Warmups, circles and stretches

Laying neck curls
35lbs x 14
35lbs x 12
35lbs x 8

Lat raise
15lbs x 14
20lbs x 10
20lbs x 8

Cable curls - back to machine long stretch
50lbs x 14
60lbs x 12
60lbs x 12
70lbs x 10 plus partials
70lbs x 10 plus partials AMRAP

Cable curls- tricep rope
95lbs x 12
95lbs x 12
95lbs x 12 plus two partial
95lbs x 10 partials
95lbs x 10 AMRAP partials

Tricep rope pushdowns
120lbs x 12
120lbs x 12
120lbs x 10 plus partials
120lbs x 10 plus partials
120lbs x 9 AMRAP partials

Overhead extensions tricep rope
120lbs x 12
120lbs x 11
120lbs x 10 partials
120lbs x 10 partials
120lbs x 7 AMRAP partials plus a lot of body assistance- fried

I’ll grab my cardio shortly but I didn’t want to leave my log all day and risk forgetting the details. Tossed in neck curls just for fun, a nice starter that put me in the mindset. I’m adapting to the lengthened cable curls and they’re really hitting a great stretch that I’ve never gotten before in my biceps.

 

[BeMe]

In the new year I’ll look to source a leg press for the home gym. Something to better let me hit legs without worrying about old structural injuries. Right now, lvl 15 on the elliptical is murder and contributes well haha

Love me some sweet sweet volume training

You thinking of a sled style or full blown leg press? There's a couple decent options for a leg Press hack squat combo. I remember I was looking at the Ritfit one before. Seemed to be a good budget option.

I'd like to get one too but I'm at a point where I have to give something up to get somethn. Space is maxed out over here lol

 

[Farmboy]

You thinking of a sled style or full blown leg press? There's a couple decent options for a leg Press hack squat combo. I remember I was looking at the Ritfit one before. Seemed to be a good budget option.

I'd like to get one too but I'm at a point where I have to give something up to get somethn. Space is maxed out over here lol

Probably a full press but from………Temu

 

[Farmboy]

Got the cardio in, 15 min total, ten at lvl 10 bpm 120s and 5 min at lvl 15, bpm 155ish. Brutal on the legs and lungs, solid all around

 

[BeMe]

Probably a full press but from………Temu

Some of that Temu stuff is actually pretty decent. I have a chest press I got in Amazon that's basically a Temu special. It's not bad.

Will Tennyson is a Canadian YouTuber and he just did a $2000 Temu gym build video. It was pretty funny.

 

[HarleyGuy]

Got in with a good arm day

Warmups, circles and stretches

Laying neck curls
35lbs x 14
35lbs x 12
35lbs x 8

Lat raise
15lbs x 14
20lbs x 10
20lbs x 8

Cable curls - back to machine long stretch
50lbs x 14
60lbs x 12
60lbs x 12
70lbs x 10 plus partials
70lbs x 10 plus partials AMRAP

Cable curls- tricep rope
95lbs x 12
95lbs x 12
95lbs x 12 plus two partial
95lbs x 10 partials
95lbs x 10 AMRAP partials

Tricep rope pushdowns
120lbs x 12
120lbs x 12
120lbs x 10 plus partials
120lbs x 10 plus partials
120lbs x 9 AMRAP partials

Overhead extensions tricep rope
120lbs x 12
120lbs x 11
120lbs x 10 partials
120lbs x 10 partials
120lbs x 7 AMRAP partials plus a lot of body assistance- fried

I’ll grab my cardio shortly but I didn’t want to leave my log all day and risk forgetting the details. Tossed in neck curls just for fun, a nice starter that put me in the mindset. I’m adapting to the lengthened cable curls and they’re really hitting a great stretch that I’ve never gotten before in my biceps.

70lbs x 10 plus partials AMRAP

95lbs x 10 AMRAP partials

120lbs x 9 AMRAP partials

120lbs x 7 AMRAP partials plus a lot of body assistance- fried

Burn baby BURN!!!!

 

[LevButlerov]

Got in with a good arm day

Warmups, circles and stretches

Laying neck curls
35lbs x 14
35lbs x 12
35lbs x 8

Lat raise
15lbs x 14
20lbs x 10
20lbs x 8

Cable curls - back to machine long stretch
50lbs x 14
60lbs x 12
60lbs x 12
70lbs x 10 plus partials
70lbs x 10 plus partials AMRAP

Cable curls- tricep rope
95lbs x 12
95lbs x 12
95lbs x 12 plus two partial
95lbs x 10 partials
95lbs x 10 AMRAP partials

Tricep rope pushdowns
120lbs x 12
120lbs x 12
120lbs x 10 plus partials
120lbs x 10 plus partials
120lbs x 9 AMRAP partials

Overhead extensions tricep rope
120lbs x 12
120lbs x 11
120lbs x 10 partials
120lbs x 10 partials
120lbs x 7 AMRAP partials plus a lot of body assistance- fried

I’ll grab my cardio shortly but I didn’t want to leave my log all day and risk forgetting the details. Tossed in neck curls just for fun, a nice starter that put me in the mindset. I’m adapting to the lengthened cable curls and they’re really hitting a great stretch that I’ve never gotten before in my biceps.

again high volume you're killing it but we need to dial back to 3 sets per exercises 2 main 1 drop can you do it? @Farmboy

 

[Farmboy]

again high volume you're killing it but we need to dial back to 3 sets per exercises 2 main 1 drop can you do it? @Farmboy

But these are small groups, just some arms that need a good smashing. Five sets per exercise with modulation of intensity gives the best fatigue

 

[Farmboy]

Burn baby BURN!!!!

One day I’ll try Rich’s 8 hours of arms. Legend

 

[HarleyGuy]

One day I’ll try Rich’s 8 hours of arms. Legend

That guy was next level for sure. He made synthol actually look good!

 

[Farmboy]

Back day while wife sleeps

Face pulls as a warmup - light, easy, hold for a stretch and contraction
45lbs x 12
45lbs x 12
45lbs x 12

Yates rows
135lbs x 16
185lbs x 13 slow eccentric
185lbs x 12 slow eccentric

Lay cable pushdowns
115lbs x 12
140lbs x 10
140lbs x 8 AMRAP partials

Wide grit cable pull downs - lightweight bar touches chest
140lbs x 14
140lbe x 12
150lbs x 12 AMRAP partials

Seated cable row
210lbs x 14 long stretch
210lbs x 10 stretch
210lbs x 10 stretch
210lbs x 8 partials
210lbs x 8 AMRAP partials

Lowered the per exercise volume in most cases, adjusted technique to still push that intensity factor, slower negatives, long stretches to still hit that heavy fatigue base.

The house is chaos today, I have received direction from management (wife) that I must attend a series of events and be polite. Off we go lads

 

[LevButlerov]

But these are small groups, just some arms that need a good smashing. Five sets per exercise with modulation of intensity gives the best fatigue

actually overtraining small groups doesn't lead to more results

 

[Farmboy]

Happy holidays brothers

Chest day before everyone wakes up

Shoulder warmup
Lat raise superset with front raise
15lbs x 12 lat
15lbs x 12 front
15lbs x 12 lat
15lbs x 10 front
15lbs x 12 lat
15lbs x 10 front

Seated incline cable fly
60lbs x 14
60lbs x 12
60lbs x 12
60lbs x 10 partials
60lbs x 10 AMRAP partials plus stretch

Standing decline cable fly
50lbs x 14
50lbs x 12
50lbs x 12
50lbs x 12 partiale
50lbs x 12 AMRAP partials

Reduced the weight somewhat from my last chest day but still pulled good volume and intensity with a lot of time and attention paid to getting a solid stretch.

Busy day this one with family and I’m back on shift tomorrow. The 3am arms will feature some reduced volume per exercise to account for the reduction in sleep

 

[LevButlerov]

Happy holidays brothers

Chest day before everyone wakes up

Shoulder warmup
Lat raise superset with front raise
15lbs x 12 lat
15lbs x 12 front
15lbs x 12 lat
15lbs x 10 front
15lbs x 12 lat
15lbs x 10 front

Seated incline cable fly
60lbs x 14
60lbs x 12
60lbs x 12
60lbs x 10 partials
60lbs x 10 AMRAP partials plus stretch

Standing decline cable fly
50lbs x 14
50lbs x 12
50lbs x 12
50lbs x 12 partiale
50lbs x 12 AMRAP partials

Reduced the weight somewhat from my last chest day but still pulled good volume and intensity with a lot of time and attention paid to getting a solid stretch.

Busy day this one with family and I’m back on shift tomorrow. The 3am arms will feature some reduced volume per exercise to account for the reduction in sleep

Merry Xmas i like your training though I do see some reduction I think 1 more set droped from lat raises can work fine for you @Farmboy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

 

[Dreamer]

Happy holidays brothers

Chest day before everyone wakes up

Shoulder warmup
Lat raise superset with front raise
15lbs x 12 lat
15lbs x 12 front
15lbs x 12 lat
15lbs x 10 front
15lbs x 12 lat
15lbs x 10 front

Seated incline cable fly
60lbs x 14
60lbs x 12
60lbs x 12
60lbs x 10 partials
60lbs x 10 AMRAP partials plus stretch

Standing decline cable fly
50lbs x 14
50lbs x 12
50lbs x 12
50lbs x 12 partiale
50lbs x 12 AMRAP partials

Reduced the weight somewhat from my last chest day but still pulled good volume and intensity with a lot of time and attention paid to getting a solid stretch.

Busy day this one with family and I’m back on shift tomorrow. The 3am arms will feature some reduced volume per exercise to account for the reduction in sleep

Love seated incline flys, really feel my upper chest with them

 

[Farmboy]

Love seated incline flys, really feel my upper chest with them

I love them for that, a lot of stability and great upper chest burn

 

[Allupfromhere]

Happy holidays brothers

Chest day before everyone wakes up

Shoulder warmup
Lat raise superset with front raise
15lbs x 12 lat
15lbs x 12 front
15lbs x 12 lat
15lbs x 10 front
15lbs x 12 lat
15lbs x 10 front

Seated incline cable fly
60lbs x 14
60lbs x 12
60lbs x 12
60lbs x 10 partials
60lbs x 10 AMRAP partials plus stretch

Standing decline cable fly
50lbs x 14
50lbs x 12
50lbs x 12
50lbs x 12 partiale
50lbs x 12 AMRAP partials

Reduced the weight somewhat from my last chest day but still pulled good volume and intensity with a lot of time and attention paid to getting a solid stretch.

Busy day this one with family and I’m back on shift tomorrow. The 3am arms will feature some reduced volume per exercise to account for the reduction in sleep

The early mornings are a tough grind brother. Up until recent months i was the exact same with the 3am sessions. Do you train fasted or you have some kind of carb drink before you train that early?

 

[Farmboy]

The early mornings are a tough grind brother. Up until recent months i was the exact same with the 3am sessions. Do you train fasted or you have some kind of carb drink before you train that early?

The 3am workouts are fasted and the regular dailies have 1cup white rice prior with a protein shake at waking

Definitely better pump and performance on the shake and rice

 

[Farmboy]

Day shift one

Warmup and circles

Back to machine cable curls with long stretch
50lbs x 16
60lbs x 13
60lbs x 12, AMRAP partials

Cable curls with tricep rope
60lbs x 14
95lbs x 12
95lbs x 10 AMRAP partial

Tricep pushdowns
130lbs x 12
130lbs x 10
130lbs x 8 AMRAP partials

Overhead extensions with tricep rope
130lbs x 12
130lbs x 9 plus partials
130lbs x 8 AMRAP partials

At work, cable forearm curls
130lbs x 20 AMRAP partials
130lbs x 18 AMRAP partials
130lbs x 18 AMRAP partials
130lbs x 14 AMRAP partials
130lbs x 12 AMRAP partials

Less time, no preworkout nutrition for the majority of the arm work so a 40 percent reduction in volume. Pushed lower rest times and upped the lengthen partials at the end of each set to compensate for intensity. All and all, a solid run for the first dayshift

 

[HarleyGuy]

Day shift one

Warmup and circles

Back to machine cable curls with long stretch
50lbs x 16
60lbs x 13
60lbs x 12, AMRAP partials

Cable curls with tricep rope
60lbs x 14
95lbs x 12
95lbs x 10 AMRAP partial

Tricep pushdowns
130lbs x 12
130lbs x 10
130lbs x 8 AMRAP partials

Overhead extensions with tricep rope
130lbs x 12
130lbs x 9 plus partials
130lbs x 8 AMRAP partials

At work, cable forearm curls
130lbs x 20 AMRAP partials
130lbs x 18 AMRAP partials
130lbs x 18 AMRAP partials
130lbs x 14 AMRAP partials
130lbs x 12 AMRAP partials

Less time, no preworkout nutrition for the majority of the arm work so a 40 percent reduction in volume. Pushed lower rest times and upped the lengthen partials at the end of each set to compensate for intensity. All and all, a solid run for the first dayshift

Nice workout and good partials. I think this volume with the AMRAPs will still work for you bro with less chance for injury.

 

[LevButlerov]

Day shift one

Warmup and circles

Back to machine cable curls with long stretch
50lbs x 16
60lbs x 13
60lbs x 12, AMRAP partials

Cable curls with tricep rope
60lbs x 14
95lbs x 12
95lbs x 10 AMRAP partial

Tricep pushdowns
130lbs x 12
130lbs x 10
130lbs x 8 AMRAP partials

Overhead extensions with tricep rope
130lbs x 12
130lbs x 9 plus partials
130lbs x 8 AMRAP partials

At work, cable forearm curls
130lbs x 20 AMRAP partials
130lbs x 18 AMRAP partials
130lbs x 18 AMRAP partials
130lbs x 14 AMRAP partials
130lbs x 12 AMRAP partials

Less time, no preworkout nutrition for the majority of the arm work so a 40 percent reduction in volume. Pushed lower rest times and upped the lengthen partials at the end of each set to compensate for intensity. All and all, a solid run for the first dayshift

A bit better today I see less volume per set thats a start, lets rest less between sets @Farmboy

 

[Farmboy]

A bit better today I see less volume per set thats a start, lets rest less between sets @Farmboy

Felt like a good volume for the sub optimal sleep and fasted state for sure. Took me a long ways but no joint discomfort or anything

 

[LevButlerov]

Felt like a good volume for the sub optimal sleep and fasted state for sure. Took me a long ways but no joint discomfort or anything

it was good but start dropped rest to 20 secs between sets @Farmboy

 

[Farmboy]

Second dayshift

Warmup, circles
Lat raises
15lbs x 12
20lbs x 12
20lbs x 10

Yates barbel row
135lbs x 14 half speed
185lbs x 12 half speed
185lbs x 10 half speed

Tricep rope lat pushdown
90lbs x 16
115lbs x 14
115lbs x 12

Seated cable row
210lbs x 12
215lbs x 12
215lbs x 10
215lbs x 10
215lbs x 9 AMRAP partials

At work
Inverted cable flies/face pulls
50lbs x 14
50lbs x 12
50lbs x 12 half speed
50lbs x 12 half speed
50lbs x 10 compressed AMRAP partials

Into the second day shift, some work piling up that will tax my energy and recovery but the extra snooze I’ll get tonight on my changeover day will help. Slowing reps down has been great for back activation and I feel some really great tension building.

 

[LevButlerov]

Second dayshift

Warmup, circles
Lat raises
15lbs x 12
20lbs x 12
20lbs x 10

Yates barbel row
135lbs x 14 half speed
185lbs x 12 half speed
185lbs x 10 half speed

Tricep rope lat pushdown
90lbs x 16
115lbs x 14
115lbs x 12

Seated cable row
210lbs x 12
215lbs x 12
215lbs x 10
215lbs x 10
215lbs x 9 AMRAP partials

At work
Inverted cable flies/face pulls
50lbs x 14
50lbs x 12
50lbs x 12 half speed
50lbs x 12 half speed
50lbs x 10 compressed AMRAP partials

Into the second day shift, some work piling up that will tax my energy and recovery but the extra snooze I’ll get tonight on my changeover day will help. Slowing reps down has been great for back activation and I feel some really great tension building.

good lat work and rows @Farmboy how much rest between sets?

 

[Farmboy]

good lat work and rows @Farmboy how much rest between sets?

Just under 30sec, shake the muscle group, stay limber and jump back in. Later heavy seated row sets push closer to 45sec CUTLER style

 

[Farmboy]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

 

[LevButlerov]

Just under 30sec, shake the muscle group, stay limber and jump back in. Later heavy seated row sets push closer to 45sec CUTLER style

perfect Cutler trained fast

 

[LevButlerov]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

getting the pump on! wow big volume today but fairly easy I bet for you @Farmboy

 

[stevesmi]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

@Farmboy looking really good on this. I like the flat press, and you didn't go overboard with it either. 205 pounds - nothing wrong with that. It's perfect.

 

[Mobster]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

Shoulders would be pumped

 

[Ulter]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

I give you a lot of credit on this. Nice job on the front raise supersets and nice job on the seated incline cable flies. These are good back-to-back training sessions. @Farmboy

 

[ceo]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

Bros looking really good on the warm-ups. The flat press also really solid. @Farmboy and the cable flies on point, I like it.

 

[2Thick]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

@Farmboy Nice job on this. This is some good volume. You keep this type of volume going, you'll have really good conditioning. You'll do great.

 

[ROIDDERS]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

The front raise, superset lateral raises, and the flat press are really good back-to-back. I like that you're hitting 8-14 repetitions as well. That's a good one. @Farmboy

 

[Farmboy]

Last night shift

Circles, stretches
Bent over flies
15lbs x 12
15lbs x 12
15lbs x 12

Back to machine cable curls
55lbs x 12
70lbs x 12 long stretch plus two partial
70lbs x 12 long stretch AMRAP

Tricep rope cable curls
115lbs x 12
115lbs x 10 partials
115lbs x 10 AMRAP partials

Tricep pushdowns
115lbs x 12
115lbs x 12
115lbs x 12 AMRAP partials

Tricep rope overhead extensions
115lbs x 12
115lbs x 10 plus partials
115lbs x 10 AMRAP partials

Good all around performance, hitting a lot of extra partials getting additional stimulus on less volume. I’ll type up a better description for each of these set numbers on days off as I prep for the next bulk

 

[LevButlerov]

Last night shift

Circles, stretches
Bent over flies
15lbs x 12
15lbs x 12
15lbs x 12

Back to machine cable curls
55lbs x 12
70lbs x 12 long stretch plus two partial
70lbs x 12 long stretch AMRAP

Tricep rope cable curls
115lbs x 12
115lbs x 10 partials
115lbs x 10 AMRAP partials

Tricep pushdowns
115lbs x 12
115lbs x 12
115lbs x 12 AMRAP partials

Tricep rope overhead extensions
115lbs x 12
115lbs x 10 plus partials
115lbs x 10 AMRAP partials

Good all around performance, hitting a lot of extra partials getting additional stimulus on less volume. I’ll type up a better description for each of these set numbers on days off as I prep for the next bulk

good performance it seems and get us description sure @Farmboy but do you see the other EVO brothers responded to your log above?

 

[HarleyGuy]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

Still hard at it! The Volume King!

 

[Farmboy]

I give you a lot of credit on this. Nice job on the front raise supersets and nice job on the seated incline cable flies. These are good back-to-back training sessions. @Farmboy

The raises are a fantastic warmup exercise for me, limbers up the shoulder joint and gets blood moving while being very modular in terms of rep tempo. I found that starting the majority of my push/pull days with a few sets of delt work really cuts down on my crunchy shoulderness

 

[Farmboy]

Still hard at it! The Volume King!

Love me some good volume but it’s the last few reps every set that really hit the burn and the partials that get me to failure. The rest of the reps are just the journey to that destination

 

[Farmboy]

good performance it seems and get us description sure @Farmboy but do you see the other EVO brothers responded to your log above?

For sure I did boss, I didn’t get to sit down and do much responding on my night shifts. This time of year is a busy one for meeeeeeeeee

Responding now I’m back off

 

[Farmboy]

@Farmboy Nice job on this. This is some good volume. You keep this type of volume going, you'll have really good conditioning. You'll do great.

I like to think high volume contributes to my cardio

 

[RoySimpson]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

@Farmboy solid workout right here! Not going balls to the wall will preserve you longer!

 

[LevButlerov]

For sure I did boss, I didn’t get to sit down and do much responding on my night shifts. This time of year is a busy one for meeeeeeeeee

Responding now I’m back off

Busy and volumed up pump!

 

[ballin2504]

Changeover day

Warmup, circles
Front raise superset lat raise - reduced volume
15lbs x 12 front
15lbs x 12 side
20lbs x 8 front
20lbs x 8 side
20lbs x 8 front
20lbs x 8 side

Flat press
185lbs x 14 half speed
205lbs x 12
205lbs x 8

Seated incline cable flies
55lbs x 12
55lbs x 12
55lbs x 10 plus two partials
55lbs x 10 plus two partials
55lbs x lengthened partials AMRAP

Standing decline flies
55lbs x 12
55lbs x 12
55lbs x 12partials
55lbs x 10 partials
55lbs x lengthened stretch AMRAP

Had a shake, stretched out and went into the elliptical. 10 minutes lvl 10, five minutes lvl 15, bpm 140-150

Some reduced weight today, rolled pressing back in for today as I got a good amount of rest last night. Middling weight on the cable work, burn out the muscles while preserving the connective tissue so I’m not unnecessarily sore on nightshift.

@Farmboy way did you get it in big guy. Hope you had a good holiday.

 

[Farmboy]

@Farmboy way did you get it in big guy. Hope you had a good holiday.

In laws battle one another but has very little to do with me haha

 

[Farmboy]

@Farmboy solid workout right here! Not going balls to the wall will preserve you longer!

Absolutely

 

[2Thick]

I like to think high volume contributes to my cardio

it does in a way, but not enough to really strengthen the heart

 

[Ulter]

The raises are a fantastic warmup exercise for me, limbers up the shoulder joint and gets blood moving while being very modular in terms of rep tempo. I found that starting the majority of my push/pull days with a few sets of delt work really cuts down on my crunchy shoulderness

oh, I like that for sure. I never used to believe in warm-ups, but now I do. They're very important as we get older.

 

[Farmboy]

First day off, back

Warmups, circles and stretches
Lat raise superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
20lbs x 10 lat
20lbs x 10 fly

Yates row
185lbs x 14 half speed
205lbs x 12 half speed
205lbs x 12 half speed, two partials

Seated cable pull over - new exercise for lats. Worked it in veeery carefully as it’s a similar movement to my ez curl bar laying pullovers that hurt my shoulder when form slipped.

50lbs x enough until I had the machine adjusted
80lbs x 14 slow
90lbs x 12 slow, two partial
90lbs x 12, slow with AMRAP partials

Tricep rope lat pushdown
90lbs x 14
115lbs x 12
115lbs x 12 AMRAP partials

Seated cable row
210lbs x 14
210lbs x 12
210lbs x 10, plus partials
220lbs x 8 plus partials
220lbs x 7 AMRAP lengthen partials

Good back day before the missus got up for work. Really reflecting on the volume I train with and the relative intensity I am able to generate. The addition of a new lat movement felt very good and the relative fixed plane of movement of the cable machine kept me from feeling shoulder strain even as we moved into partial reps after failure of full ROM. I found the lat getting activated from a different direction and will be keeping the exercise around for sure. Somewhat fiddly to set up however, benches and cable heights really had an impact on how the exercise felt

 

[Tiger Salman Khan]

First day off, back

Warmups, circles and stretches
Lat raise superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
20lbs x 10 lat
20lbs x 10 fly

Yates row
185lbs x 14 half speed
205lbs x 12 half speed
205lbs x 12 half speed, two partials

Seated cable pull over - new exercise for lats. Worked it in veeery carefully as it’s a similar movement to my ez curl bar laying pullovers that hurt my shoulder when form slipped.

50lbs x enough until I had the machine adjusted
80lbs x 14 slow
90lbs x 12 slow, two partial
90lbs x 12, slow with AMRAP partials

Tricep rope lat pushdown
90lbs x 14
115lbs x 12
115lbs x 12 AMRAP partials

Seated cable row
210lbs x 14
210lbs x 12
210lbs x 10, plus partials
220lbs x 8 plus partials
220lbs x 7 AMRAP lengthen partials

Good back day before the missus got up for work. Really reflecting on the volume I train with and the relative intensity I am able to generate. The addition of a new lat movement felt very good and the relative fixed plane of movement of the cable machine kept me from feeling shoulder strain even as we moved into partial reps after failure of full ROM. I found the lat getting activated from a different direction and will be keeping the exercise around for sure. Somewhat fiddly to set up however, benches and cable heights really had an impact on how the exercise felt

@Farmboy Training numbers are on point....great work so far......

 

[LevButlerov]

First day off, back

Warmups, circles and stretches
Lat raise superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
20lbs x 10 lat
20lbs x 10 fly

Yates row
185lbs x 14 half speed
205lbs x 12 half speed
205lbs x 12 half speed, two partials

Seated cable pull over - new exercise for lats. Worked it in veeery carefully as it’s a similar movement to my ez curl bar laying pullovers that hurt my shoulder when form slipped.

50lbs x enough until I had the machine adjusted
80lbs x 14 slow
90lbs x 12 slow, two partial
90lbs x 12, slow with AMRAP partials

Tricep rope lat pushdown
90lbs x 14
115lbs x 12
115lbs x 12 AMRAP partials

Seated cable row
210lbs x 14
210lbs x 12
210lbs x 10, plus partials
220lbs x 8 plus partials
220lbs x 7 AMRAP lengthen partials

Good back day before the missus got up for work. Really reflecting on the volume I train with and the relative intensity I am able to generate. The addition of a new lat movement felt very good and the relative fixed plane of movement of the cable machine kept me from feeling shoulder strain even as we moved into partial reps after failure of full ROM. I found the lat getting activated from a different direction and will be keeping the exercise around for sure. Somewhat fiddly to set up however, benches and cable heights really had an impact on how the exercise felt

Happy New year big year for you @Farmboy

the training really good volume, no pain?

 

[Farmboy]

Happy New year big year for you @Farmboy

the training really good volume, no pain?

Just a solid burn and pump. Getting as much as I can from each exercise before moving on

 

[LevButlerov]

Just a solid burn and pump. Getting as much as I can from each exercise before moving on

get that pump on

 

[Farmboy]

Second full day off
Warmup, circles and stretches

Front raise superset with lat raise
15lbs x 12 front slow
15lbs x 12 side slow
20lbs x 8 front
20lbs x 10 side
20lbs x 8 front
20lbs x 8 side

Seated incline cable flies
50lbs x 14
55lbs x 14
60lbs x 12
60lbs x 10 plus lengthen partial
60lbs x 10 AMRAP partias

Standing decline cable flies
60lbs x 14 squeeze
60lbs x 12 squeeze
60lbs x 11 squeeze
60lbs x 10 plus partials
60lbs x 10 AMRAP partials

Forearm cable curls
60lbs x warmup
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP till pump locked up arms.

Cardio next, 20minutes elliptical at lvl 10, bpm 130-135

Pulled the flat press today and slid some volume back into the cable movements. All felt very good on this fine New Year’s Day.

Happy new years brothers

 

[LevButlerov]

Second full day off
Warmup, circles and stretches

Front raise superset with lat raise
15lbs x 12 front slow
15lbs x 12 side slow
20lbs x 8 front
20lbs x 10 side
20lbs x 8 front
20lbs x 8 side

Seated incline cable flies
50lbs x 14
55lbs x 14
60lbs x 12
60lbs x 10 plus lengthen partial
60lbs x 10 AMRAP partias

Standing decline cable flies
60lbs x 14 squeeze
60lbs x 12 squeeze
60lbs x 11 squeeze
60lbs x 10 plus partials
60lbs x 10 AMRAP partials

Forearm cable curls
60lbs x warmup
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP till pump locked up arms.

Cardio next, 20minutes elliptical at lvl 10, bpm 130-135

Pulled the flat press today and slid some volume back into the cable movements. All felt very good on this fine New Year’s Day.

Happy new years brothers

going deep here big volume but how you feeling? @Farmboy and Happy new year to you!

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

 

[Dreamer]

Second full day off
Warmup, circles and stretches

Front raise superset with lat raise
15lbs x 12 front slow
15lbs x 12 side slow
20lbs x 8 front
20lbs x 10 side
20lbs x 8 front
20lbs x 8 side

Seated incline cable flies
50lbs x 14
55lbs x 14
60lbs x 12
60lbs x 10 plus lengthen partial
60lbs x 10 AMRAP partias

Standing decline cable flies
60lbs x 14 squeeze
60lbs x 12 squeeze
60lbs x 11 squeeze
60lbs x 10 plus partials
60lbs x 10 AMRAP partials

Forearm cable curls
60lbs x warmup
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP till pump locked up arms.

Cardio next, 20minutes elliptical at lvl 10, bpm 130-135

Pulled the flat press today and slid some volume back into the cable movements. All felt very good on this fine New Year’s Day.

Happy new years brothers

Really like your Amrap training, what a way to build intensity

 

[Farmboy]

Really like your Amrap training, what a way to build intensity

Let’s me get the last bit of life out of the muscle at the cost of ROM, very satisfying for sure

 

[Farmboy]

going deep here big volume but how you feeling? @Farmboy and Happy new year to you!

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

Feeling well for sure, rotating more joint intensive exercises in and out weekly definitely helps quite a bit. Higher volume plus my AMRAPs on the cable machine don’t seem to cause the same stress in the joint a connective tissues

 

[Farmboy]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

 

[LevButlerov]

Feeling well for sure, rotating more joint intensive exercises in and out weekly definitely helps quite a bit. Higher volume plus my AMRAPs on the cable machine don’t seem to cause the same stress in the joint a connective tissues

as long as you dont feel pain we are good was worried about you @Farmboy

 

[LevButlerov]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

Steady real good volume but the drop set on overheads thats a win you feel no pain? @Farmboy

 

[Farmboy]

Steady real good volume but the drop set on overheads thats a win you feel no pain? @Farmboy

No concerning pain like the that which led to the injuries I experienced this year. The cable machine plus a safe operating weight definitely let me get away with some extra grind

The next few days will feature lower volume however to balance it out, 3am training hits with force haha

 

[LevButlerov]

No concerning pain like the that which led to the injuries I experienced this year. The cable machine plus a safe operating weight definitely let me get away with some extra grind

The next few days will feature lower volume however to balance it out, 3am training hits with force haha

awesome lets balance out lower volume and see

 

[ROIDDERS]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

Good job on this. The tricep workouts are fantastic. But maybe you overdid it a little bit. I don't know. But that is kind of cool to see you do these partials. @Farmboy

 

[Farmboy]

awesome lets balance out lower volume and see

The lower set volume definitely gets there with a few extra partials on each set grinding till 50% ROM, gets that burn and fatigue built up with less

 

[stevesmi]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

@Farmboy circles are very smart to do. They really get the shoulders loosened and get your body warmed up nicely.

 

[2Thick]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

Great job on this man. The triceps really look fantastic. @Farmboy you're pushing the elliptical as well.

 

[waggat]

First day off, back

Warmups, circles and stretches
Lat raise superset with bent over fly
15lbs x 12 lat
15lbs x 12 fly
15lbs x 12 lat
15lbs x 12 fly
20lbs x 10 lat
20lbs x 10 fly

Yates row
185lbs x 14 half speed
205lbs x 12 half speed
205lbs x 12 half speed, two partials

Seated cable pull over - new exercise for lats. Worked it in veeery carefully as it’s a similar movement to my ez curl bar laying pullovers that hurt my shoulder when form slipped.

50lbs x enough until I had the machine adjusted
80lbs x 14 slow
90lbs x 12 slow, two partial
90lbs x 12, slow with AMRAP partials

Tricep rope lat pushdown
90lbs x 14
115lbs x 12
115lbs x 12 AMRAP partials

Seated cable row
210lbs x 14
210lbs x 12
210lbs x 10, plus partials
220lbs x 8 plus partials
220lbs x 7 AMRAP lengthen partials

Good back day before the missus got up for work. Really reflecting on the volume I train with and the relative intensity I am able to generate. The addition of a new lat movement felt very good and the relative fixed plane of movement of the cable machine kept me from feeling shoulder strain even as we moved into partial reps after failure of full ROM. I found the lat getting activated from a different direction and will be keeping the exercise around for sure. Somewhat fiddly to set up however, benches and cable heights really had an impact on how the exercise felt

Nice effort on the Yates rows. 200lb for 12 reps is getting serious!

I've got to try the seated cable pullovers again. It's been 10 years. I recall it was tricky getting the pulley height right.

Second full day off
Warmup, circles and stretches

Front raise superset with lat raise
15lbs x 12 front slow
15lbs x 12 side slow
20lbs x 8 front
20lbs x 10 side
20lbs x 8 front
20lbs x 8 side

Seated incline cable flies
50lbs x 14
55lbs x 14
60lbs x 12
60lbs x 10 plus lengthen partial
60lbs x 10 AMRAP partias

Standing decline cable flies
60lbs x 14 squeeze
60lbs x 12 squeeze
60lbs x 11 squeeze
60lbs x 10 plus partials
60lbs x 10 AMRAP partials

Forearm cable curls
60lbs x warmup
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP
105lbs x AMRAP till pump locked up arms.

Cardio next, 20minutes elliptical at lvl 10, bpm 130-135

Pulled the flat press today and slid some volume back into the cable movements. All felt very good on this fine New Year’s Day.

Happy new years brothers

Serious shoulder pump with the first superset! I quite like incline cable flies as well.

 

[ceo]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

@Farmboy Bros, can't wait to see what's in store on your next workout. This is a hard one you put together. I bet you had some massive pumps.

 

[Ulter]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

Good job on this man. The tricep training is really on point. 130 pounds consistent for each set. That is pretty good. @Farmboy

 

[Farmboy]

Good job on this man. The tricep training is really on point. 130 pounds consistent for each set. That is pretty good. @Farmboy

Pushing higher on more developed groups. The triceps have around an extra years worth of training from when I was more limited in equipment

 

[Farmboy]

@Farmboy Bros, can't wait to see what's in store on your next workout. This is a hard one you put together. I bet you had some massive pumps.

On shift days some reduced volume but more intensifiers on each set, AMRAPS and lengthened partials to make sure I get my monies worth

 

[Farmboy]

Nice effort on the Yates rows. 200lb for 12 reps is getting serious!

I've got to try the seated cable pullovers again. It's been 10 years. I recall it was tricky getting the pulley height right.

Serious shoulder pump with the first superset! I quite like incline cable flies as well.

Love them Yates rows for sure

The angle on the pullover was the battle for sure

I find I get less shoulder soreness/crunchiness when I hit them prior to other larger movements. Definitely stats it off right

 

[Farmboy]

@Farmboy circles are very smart to do. They really get the shoulders loosened and get your body warmed up nicely.

Keeps the crunchy away

 

[LevButlerov]

The lower set volume definitely gets there with a few extra partials on each set grinding till 50% ROM, gets that burn and fatigue built up with less

as long as the pump is in, you win @Farmboy

 

[stevesmi]

Keeps the crunchy away

Yeah especially in cold weather

 

[Mobster]

Last day off, arms

Stretches and circles

Back to machine long stretch cable curls
60lbs x 12 slow tempo
70lbs x 12
70lbs x 10 partials
70lbs x 8 AMRAP partials
60lbs x 10 AMRAP partials

Tricep rope cable curls
105lbs x 12
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials
105lbs x 8 AMRAP ugly partials

Tricep pushdowns
130lbs x 12
130lbs x 12
130lbs x 10 plus partial
130lbs x 8 AMRAP partials
130lbs x 7 AMRAP partials

Tricep overhead extensions
130lbs x 12
130lbs x 10
130lbs x 9 plus partials
130lbs x 8 AMRAP partials
130lbs x 8 ugly AMRAP partials plus drop sets down to 60lbs a plate a time

Rest, then cardio, 20 minutes in the elliptical at lvl 10, bpm of 135-140

Rolled in more AMRAP partials to push up the intensity further and attempted one drop set to finish off the long head tricep which I definitely enjoyed. The lighter weight on the drop set helped me ensure that other supporting muscle groups did not take over. 90% primary muscle activation

Some good numbers here

 

[Farmboy]

First day shift on, 3am

Warmup, circles
Lat raises half speed
15lbs x 12
15lbs x 12
15lbs x 12

Yates Barbell rows
185lbs x 14 half speed
205lbs x 10
205lbs x 12

Laying cable pullover
90lbs x 15
125lbs x 12
125lbs x 10 plus partials

Tricep rope lat pushdowns
125lbs x 12
125lbs x 10
125lbs x 8 AMRAP partials

Seated cable rows
210lbs x 14
210lbs x 12
210lbs x 11, AMRAP partials

Ripped some preworkout and got it done, everything felt good and went well. Heading into the wee strong. I may get some rest delt flies at work but we will have to see

The new years, like the holidays, are busy at work so time may be in short supply

 

[LH5515]

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

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

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

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

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

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

Huge