Please Scroll Down to See Forums Below 
Just a bit of added volume and pump work really
Seeing 1. 30 minutes cardio on cross trainer
Session 2. Back and rear delts
Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 155kg 7
Set2. 130kg 11
Very clean smooth reps both sets , happy with these
Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8
Set2 79kg 11 rest 2 =13
Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 12
Neutral grip t bar row 1x 5-9. 1x 10-12
Set1 80kg 9
Set2 70kg 10 rest pause 2 = 12
Small 10kg plates used for increased rom and bent over parallel to floor .
Barbell shrugs 2x 15-20
Set1 130kg 20
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep
Straight arm pull downs 2x 8-12
Set1 32kg 13
set2. 32kg 8 rest pause 2 =10
Rear Cable laterals 3x failure
Peck deck was taken and didn’t want to wait around and not logged anything as will just go back to my usual next week
Dead hang 1x failure
Session 2. Back and rear delts
Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 155kg 7
Set2. 130kg 11
Very clean smooth reps both sets , happy with these
Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8
Set2 79kg 11 rest 2 =13
Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 12
Neutral grip t bar row 1x 5-9. 1x 10-12
Set1 80kg 9
Set2 70kg 10 rest pause 2 = 12
Small 10kg plates used for increased rom and bent over parallel to floor .
Barbell shrugs 2x 15-20
Set1 130kg 20
Set2 130kg 15
Nice squeeze at the top and stretch at the bottom of each rep
Straight arm pull downs 2x 8-12
Set1 32kg 13
set2. 32kg 8 rest pause 2 =10
Rear Cable laterals 3x failure
Peck deck was taken and didn’t want to wait around and not logged anything as will just go back to my usual next week
Dead hang 1x failure
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@Haysey86 Solid work right here in both sessions!
Thanks mate
A++ work! keep it up!Cheers gents
Sissy squats are rather brutal I find and not much weight needed , really exaggerating the knees over toes , these kill me more than the heavier lifts
@Haysey86 real good training session guarantee your legs were pumped after you got done with this
Session 1. 30 minutes cardio
Session 2. Hamstring glutes calves abs
Seated leg curls 2x 8-12
Set1 70kg 12
Set2 70kg 7 failed 8th
Laying leg curls 2x 8-12
Set1. 54kg 10
Set2. 50kg 8
Back off 36kg 15
Barbell rdl 1x 5-9. 1x10-12
Set1 180kg 7
Set2 140kg 10
Hip thrusts
Set 140kg 2x 8-12
Set2 140kg.2x 8-12
Hyper extensions 2x 8-12
Set1 bodyweight +40kg 10
Set2 bodyweight +40kg 8
Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 6 rest pause 2 = 8
Seated calve raises 3x 8-12
Set1. 85kg 10
Set2. 85kg 8
Set3. 85kg 7
Ab work - back to back no rest
Laying leg raises 3x failure
25,16, 12
Super set
Cable crunches 3x failure
Whole stack 20,12, 8
Session 2. Hamstring glutes calves abs
Seated leg curls 2x 8-12
Set1 70kg 12
Set2 70kg 7 failed 8th
Laying leg curls 2x 8-12
Set1. 54kg 10
Set2. 50kg 8
Back off 36kg 15
Barbell rdl 1x 5-9. 1x10-12
Set1 180kg 7
Set2 140kg 10
Hip thrusts
Set 140kg 2x 8-12
Set2 140kg.2x 8-12
Hyper extensions 2x 8-12
Set1 bodyweight +40kg 10
Set2 bodyweight +40kg 8
Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8
Set3 110kg 6 rest pause 2 = 8
Seated calve raises 3x 8-12
Set1. 85kg 10
Set2. 85kg 8
Set3. 85kg 7
Ab work - back to back no rest
Laying leg raises 3x failure
25,16, 12
Super set
Cable crunches 3x failure
Whole stack 20,12, 8
@Haysey86 Keep up the good work......
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
leg curls 70kg how much leg pump that you failed at 8? must be awesome
you able to do any jump rope work post/pre? @Haysey86
and after cable crunches Id add some planks
I always love reading your updates. Your workouts give me great ideas for new shit to try!
Aha yes first set was very intense and had a good pump , should have lowered the weight on the 2nd set to be honestleg curls 70kg how much leg pump that you failed at 8? must be awesome
you able to do any jump rope work post/pre? @Haysey86
and after cable crunches Id add some planks
Cheers my dude , all part of the parcel in my view , taking bits and pieces from others and finding what works and what don’t, but glad you enjoy
Session 1. 30 minutes cross trainer 140bpm
Session 2. Bi, tri , forearms
Totally forgot about my weigh in this morning , realised once I had eaten breakfast and prefer to do on a empty so will do that in the morning instead
Changed things up a little bit this session , but will be keeping this here for now
slow negatives on all sets and reps on all arm work
Biceps ~
Strict Barbell curls 2x 6-8
Set1 60kg 7
Set2 50kg 8
Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8
Concentration curl 2x 8-12
Set1 12.5kg 12
Set2 12.5kg 9 reps then 3 forced reps
Reverse barbell curls 2x 8-12
Set1 30kg 8
Set2 25kg 10
Triceps ~
Single arm overhead db extension 2x 8-12
Set1 22.5kg 8
Set2 20kg 9
Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8
Tricep machine dips 2x 8-12
Set1 99kgs 11
Set2 99kgs 9
Bodyweight skull crushers 2x failure
12, 10
Filthy pump
Forearms ~
Reverse wrist curls 2x failure
Set1. 20kg 16
Set2. 20kg 12
Behind the back wrist curls 2x failure
Set1 50kg 14
Set2 50kg 9
No post work out shake anymore , just going home and eating a meal instead . Makes more sense I feel since I am cutting rather than wasting my calories on liquid
Post workout meal , I would say made by me but the Mrs does all my cooking I just zap in the microwave
200g chicken breast with bbq seasoning , 250g sweet potato with tomatoes and sweet corn . Fruit on the side 1 grape fruit
Session 2. Bi, tri , forearms
Totally forgot about my weigh in this morning , realised once I had eaten breakfast and prefer to do on a empty so will do that in the morning instead
Changed things up a little bit this session , but will be keeping this here for now
slow negatives on all sets and reps on all arm work
Biceps ~
Strict Barbell curls 2x 6-8
Set1 60kg 7
Set2 50kg 8
Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8
Concentration curl 2x 8-12
Set1 12.5kg 12
Set2 12.5kg 9 reps then 3 forced reps
Reverse barbell curls 2x 8-12
Set1 30kg 8
Set2 25kg 10
Triceps ~
Single arm overhead db extension 2x 8-12
Set1 22.5kg 8
Set2 20kg 9
Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8
Tricep machine dips 2x 8-12
Set1 99kgs 11
Set2 99kgs 9
Bodyweight skull crushers 2x failure
12, 10
Filthy pump
Forearms ~
Reverse wrist curls 2x failure
Set1. 20kg 16
Set2. 20kg 12
Behind the back wrist curls 2x failure
Set1 50kg 14
Set2 50kg 9
No post work out shake anymore , just going home and eating a meal instead . Makes more sense I feel since I am cutting rather than wasting my calories on liquid
Post workout meal , I would say made by me but the Mrs does all my cooking I just zap in the microwave
200g chicken breast with bbq seasoning , 250g sweet potato with tomatoes and sweet corn . Fruit on the side 1 grape fruit
Last edited:
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
we never want to lower
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
good arm day big pump again! db curls you do drops?Session 1. 30 minutes cross trainer 140bpm
Session 2. Bi, tri , forearms
Totally forgot about my weigh in this morning , realised once I had eaten breakfast and prefer to do on a empty so will do that in the morning instead
Changed things up a little bit this session , but will be keeping this here for now
slow negatives on all sets and reps on all arm work
Biceps ~
Strict Barbell curls 2x 6-8
Set1 60kg 7
Set2 50kg 8
Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8
Concentration curl 2x 8-12
Set1 12.5kg 12
Set2 12.5kg 9 reps then 3 forced reps
Reverse barbell curls 2x 8-12
Set1 30kg 8
Set2 25kg 10
Triceps ~
Single arm overhead db extension 2x 8-12
Set1 22.5kg 8
Set2 20kg 9
Single arm triceps pushdown 2x 8-12
Set1 36kg 8
Set2 32kg 8
Tricep machine dips 2x 8-12
Set1 99kgs 11
Set2 99kgs 9
Bodyweight skull crushers 2x failure
12, 10
Filthy pump
Forearms ~
Reverse wrist curls 2x failure
Set1. 20kg 16
Set2. 20kg 12
Behind the back wrist curls 2x failure
Set1 50kg 14
Set2 50kg 9
No post work out shake anymore , just going home and eating a meal instead . Makes more sense I feel since I am cutting rather than wasting my calories on liquid
Post workout meal , I would say made by me but the Mrs does all my cooking I just zap in the microwave
200g chicken breast with bbq seasoning , 250g sweet potato with tomatoes and sweet corn . Fruit on the side 1 grape fruit
View attachment 157991
and love to see grapefruit, dont see that much in bodybuilding anymore, used to be a staple OLDSCHOOL EVO family love @Haysey86
I don’t tend to do many drop sets in my training to be honest , if I do it’s usually on the very last exercise of the muscle group I am training so nothing gets taken away from other movements . Yeah grapefruit I quite enjoy and is an acquired taste
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Oh yes , the Arnold pump, courseIf you ever feel the need, extra pump on the drop will give you that Arnold pump
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
True Arnold pump quote
And I give him the wrong "advices". Some classic quotes in that documentary!
"Ya but when he wants the food it's there"
Bro, forced reps on concentration curls are the shit I loved seeing that!
session 1. 30 minutes cross trainer
Session 2 chest , shoulders
Woke up two days ago with what I noticed a strain in my right lower pec , it’s still there so took it easy today and no failure on anything apart from the laterals at the end , it felt considerably worse on the chest dips , but not painful as such , just more irritating than anything . If not better by next week I will have a forced week off from any pushing movements.
Anyway here is the session
Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 6
Set2. 130kg 10
Converging incline machine press 1x 5-9. 1x10-12
Set1 150kg 8
Set2 120kg 10
Seated barbell military press 1x5-9. 1x 10-12
Set1 80kg 7
Set2 60kg 10
Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 20kg 11
Peck deck 2x 8-12
Set1 86kg 9
Set2 79kg 8
Db laterals
run the rack then back down
Session 2 chest , shoulders
Woke up two days ago with what I noticed a strain in my right lower pec , it’s still there so took it easy today and no failure on anything apart from the laterals at the end , it felt considerably worse on the chest dips , but not painful as such , just more irritating than anything . If not better by next week I will have a forced week off from any pushing movements.
Anyway here is the session
Flat barbell bench 1x 5-9. 1x 10-12
Set1. 150kg 6
Set2. 130kg 10
Converging incline machine press 1x 5-9. 1x10-12
Set1 150kg 8
Set2 120kg 10
Seated barbell military press 1x5-9. 1x 10-12
Set1 80kg 7
Set2 60kg 10
Weighted Chest dips 1x 5-9. 1x 10-12
Set1 bodyweight + 45kg 8
Set2 bodyweight + 20kg 11
Peck deck 2x 8-12
Set1 86kg 9
Set2 79kg 8
Db laterals
run the rack then back down
Haha yes some great lines in that
Damn bro I cringed reading this... this calls for a deload from push for a week I think?
Yeah think that might be an idea or a week off if it’s not better before my next push session . Very rarely get nags or injuries to be honest . I don’t think it was from training , think it was from getting out the bath which is the funny part
Strange isn’t it , go to the gym lift hundreds of kilos most days , then get injured doing the most simplest of tasks . It isn’t serious though I am aware of that , just a slight strain I believe .
Fair enough. Just keep an eye on it. If it's affecting your usual lifts then a deload is erring on the side of caution.Yeah think that might be an idea or a week off if it’s not better before my next push session . Very rarely get nags or injuries to be honest . I don’t think it was from training , think it was from getting out the bath which is the funny part
Strange isn’t it , go to the gym lift hundreds of kilos most days , then get injured doing the most simplest of tasks . It isn’t serious though I am aware of that , just a slight strain I believe .
It's funny how those certain angles we don't train are what injures us. I was lifting super heavy this past summer Mike Mentzer style and I armwrestled my two sons (they're in their 20's) and I won but I almost completely tore my tendons and was off the gym for a while slamming GLOW into me which healed it up. That angle for armwrestling is not something we train in the gym it's like a hammer curl but at a dangerous angle and it near blew my arms apart LOL.
So that bathroom slip forced you to use an angle on your tendons and fast twitch fibers that likely don't get trained in that way or at that angle. It's so ironic eh with all we do in the gym and then it's THAT that sends us into needing a deload.
That is very true and a good way to look at it correct yes as we are setting our self’s up for the movement with training and the little things outside I suppose we do we not put much thought into it .
knew a guy once that blew his back out just picking up a tea towel he dropped on the floor while washing up
. Madness .
Those are the stories I hear too! It's wild!! It's those dormant fast twitch fibers that all of a sudden get asked for a full max effort at angles we never train and then boom, OUCH, and we're down for the count like we got hit by Tyson. LOLThat is very true and a good way to look at it correct yes as we are setting our self’s up for the movement with training and the little things outside I suppose we do we not put much thought into it .
knew a guy once that blew his back out just picking up a tea towel he dropped on the floor while washing up
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
strain on lower pec? do you have a massage gun and infrared lamp? @Haysey86 they are fairly cheap and will work
but good training! very oldschool
@Haysey86 keep up the good work. I like that you open up with some nice flat barbell bench. That's a good option right there.
Bros, as a plumber, sometimes I gotta reach up above my head a lot. After that, my back hurts and my neck hurts. Definitely strains the discs. @Haysey86Yeah think that might be an idea or a week off if it’s not better before my next push session . Very rarely get nags or injuries to be honest . I don’t think it was from training , think it was from getting out the bath which is the funny part
Strange isn’t it , go to the gym lift hundreds of kilos most days , then get injured doing the most simplest of tasks . It isn’t serious though I am aware of that , just a slight strain I believe .
Nice job on the flat barbell bench press, and nice job on the seated barbell military press. @Haysey86 I like the weighted chest steps, those are never easy.
@Haysey86 I know a guy who literally got up from his chair at his computer and twisted a certain way and blew out his knee. It's kind of weird how different tiny movements can cause issues.That is very true and a good way to look at it correct yes as we are setting our self’s up for the movement with training and the little things outside I suppose we do we not put much thought into it .
knew a guy once that blew his back out just picking up a tea towel he dropped on the floor while washing up
This is a really good option. The seated barbell military press and weighted chest dips are on point. I like the dumbbell laterals as well. @Haysey86
I'd just ease up for 2 days and massage it
I deal with alot of work injurys with my job, and the majority are from tiny little things that you wouldnt think would injure but cause alot of damage
Good session brother. Always best to play it safe. Hopefully you are feeling good before next push session.
Session 1. 30 minutes cross trainer
Session 2. Quads adductor calves
Quads ,adductors , calves.
Hack squat. 1x 5-9. 1x10-12
Set1 215kg 8
Set2 190kg 10 then rest pause 2 = 12
Feet as far on the bottom of the platform as I can manage with slow eccentrics and same with leg press
Leg press 1x 5-9. 1x 10-12
Set1 360kg 7.
Set2 320kg 10
Hips off pad sissy hack squats 2x 8-12
Set1 75kg 10
Set2 75kg 8
Very deep stretch on the quads
Leg extensions 2x 8-12
Set1 84kg 10
Set2 84kg 8. Drop set 36kg 12
Adductor 2x 8-12. 1x rest pause set
Set1 84kg 8
Set2 70kg 8
Rest pause 63kg 10,6,3
~ calves
Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8 rest pause 2 = 10
Set3 110kg 6 rest pause 2 = 8
Short rest 60 seconds max between sets
Seated calve raises 3x 8-12
Set1. 85kg 8
Set2 80kg 10
Set3 80kg 8
60 seconds rest between sets
Bodyweight standing calves (pump work)
1x rest pause set to failure and then half reps to finish
Merry Christmas to you all for tomorrow , hope you have a great day
Session 2. Quads adductor calves
Quads ,adductors , calves.
Hack squat. 1x 5-9. 1x10-12
Set1 215kg 8
Set2 190kg 10 then rest pause 2 = 12
Feet as far on the bottom of the platform as I can manage with slow eccentrics and same with leg press
Leg press 1x 5-9. 1x 10-12
Set1 360kg 7.
Set2 320kg 10
Hips off pad sissy hack squats 2x 8-12
Set1 75kg 10
Set2 75kg 8
Very deep stretch on the quads
Leg extensions 2x 8-12
Set1 84kg 10
Set2 84kg 8. Drop set 36kg 12
Adductor 2x 8-12. 1x rest pause set
Set1 84kg 8
Set2 70kg 8
Rest pause 63kg 10,6,3
~ calves
Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8 rest pause 2 = 10
Set3 110kg 6 rest pause 2 = 8
Short rest 60 seconds max between sets
Seated calve raises 3x 8-12
Set1. 85kg 8
Set2 80kg 10
Set3 80kg 8
60 seconds rest between sets
Bodyweight standing calves (pump work)
1x rest pause set to failure and then half reps to finish
Merry Christmas to you all for tomorrow , hope you have a great day
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
massage gun and infrared lamp both
Good day killed it on the hacksSession 1. 30 minutes cross trainer
Session 2. Quads adductor calves
Quads ,adductors , calves.
Hack squat. 1x 5-9. 1x10-12
Set1 215kg 8
Set2 190kg 10 then rest pause 2 = 12
Feet as far on the bottom of the platform as I can manage with slow eccentrics and same with leg press
Leg press 1x 5-9. 1x 10-12
Set1 360kg 7.
Set2 320kg 10
Hips off pad sissy hack squats 2x 8-12
Set1 75kg 10
Set2 75kg 8
Very deep stretch on the quads
Leg extensions 2x 8-12
Set1 84kg 10
Set2 84kg 8. Drop set 36kg 12
Adductor 2x 8-12. 1x rest pause set
Set1 84kg 8
Set2 70kg 8
Rest pause 63kg 10,6,3
~ calves
Standing calve raises on smith 3x 8-12
Set1 110kg 10
Set2 110kg 8 rest pause 2 = 10
Set3 110kg 6 rest pause 2 = 8
Short rest 60 seconds max between sets
Seated calve raises 3x 8-12
Set1. 85kg 8
Set2 80kg 10
Set3 80kg 8
60 seconds rest between sets
Bodyweight standing calves (pump work)
1x rest pause set to failure and then half reps to finish
Merry Christmas to you all for tomorrow , hope you have a great day
@Haysey86 Merry XMAS
I definitely hear you on that. Those are not easy jobs at all.
No cardio today being Xmas morning and kids wanting to open presents so will give that a miss today but still got a session in later while dinner was cooking , won’t be going mad on the food either , don’t like that uncomfortable bloated feeling and feeling crap , so Xmas dinner and a couple of picky treat bits , that be it for me
Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 155kg 8
Set2. 135kg 10
Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8
Set2 79kg 10 rest pause 2 = 12
Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 14
Neutral grip t bar row 1x 5-9. 1x 10-12
Set1 85kg 8
Set2 70kg 10 rest pause 2 = 12
Small 10kg plates used for increased rom and bent over parallel to floor .
Barbell shrugs 2x 15-20
Set1 130kg 21
Set2 130kg 16 rest pause 3 = 19
Nice squeeze at the top and stretch at the bottom of each rep
Straight arm pull downs 2x 8-12
Set1 32kg 11
Set2 27kg 10 rest pause 4 = 14
Reverse peck deck 3x 8-12
Set1 59kg 12
Set2 59kg 10
Set3 59kg 8.
Dead hangs 2x failure
Strict Barbell rows. 1x 5-9. 1x 10-12
Set1 155kg 8
Set2. 135kg 10
Reverse grip pull downs 1x 5-9. 1x 10-12
Set1 100kg 8
Set2 79kg 10 rest pause 2 = 12
Wide grip cable rows 2x 8-12
Set1 93kg 11
Set2 79kg 14
Neutral grip t bar row 1x 5-9. 1x 10-12
Set1 85kg 8
Set2 70kg 10 rest pause 2 = 12
Small 10kg plates used for increased rom and bent over parallel to floor .
Barbell shrugs 2x 15-20
Set1 130kg 21
Set2 130kg 16 rest pause 3 = 19
Nice squeeze at the top and stretch at the bottom of each rep
Straight arm pull downs 2x 8-12
Set1 32kg 11
Set2 27kg 10 rest pause 4 = 14
Reverse peck deck 3x 8-12
Set1 59kg 12
Set2 59kg 10
Set3 59kg 8.
Dead hangs 2x failure
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You're strong! hard to avoid the Xmas food, you just need apple cider vinegar to clear things up @Haysey86
good training today! pumped
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
You and me both brother - I dont like the cheat meals either, I keep it very consistent that next day feeling is gross
I think cheating just opens up doors for more cheating . The body cannot miss or crave what it doesn’t have and plus I am cutting so it wouldn’t be good .
Haha yes I am quite strong minded, i didn’t really have any temptation to be honest . Just a roast dinner and that was my lot really
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You're a strong guyHaha yes I am quite strong minded, i didn’t really have any temptation to be honest . Just a roast dinner and that was my lot really
EVO family love your way! @Haysey86
@Haysey86 Solid chest work for sure!
Nice looking workout mate. 155kg on bent rows is impressive.
I love the shrug finisher here! I do them standing with straps and on an incline with chest on an inclined bench.
Now this is Christmas discipline. I'm going to load up on the protein options so I have no room for the display of desserts. My own families big dinner is on the 27th.
Sounds a plan mate .dont get me wrong I love all the sweet stuff but the Trouble is with my self , I have a very addictive personality , once I have it I want more , a week will go by and cravings will kick in again , I have found from past experiences I am setting my self up for more cheating later on so if I don’t have it I can’t miss it . Works for me though .
Ahh yes , like a Kelso shrug , good movement that I enjoy those also
Cheers Mate , want to get them up to 4 plates each side , with strict form though .
Exactly the same for me. I can't touch anything addictive. Except caffeine, that I'll drink til I'm dead LOL.
Oh yes the caffeine addiction , easily over a gram a day . Comes with the territory of being a gym head I feel
Surprised I sleep at night
LOL, I could take a huge chug of cold Starbucks or drink a sugar free monster and have a nap. I'm now impervious to caffeine pretty much.Oh yes the caffeine addiction , easily over a gram a day . Comes with the territory of being a gym head I feel
Surprised I sleep at night
Fuck that is gangster af
Session 1. 30 minutes cross trainer 140bpm
Session 2. Hamstrings glutes calves abs
Seated leg curls 2x 8-12
Set1 70kg 10
Set2 57kg 10
Laying leg curls 2x 8-12
Set1. 50kg 10 failed 11th
Set2. 50kg 8
Back off 36kg 14 rest pause 7 =21
Barbell rdl 1x 5-9. 1x10-12
Set1 180kg 8
Set2 140kg 10
Hip thrusts 2x 8-12
Set 140kg 12
Set2 140kg 10
Hyper extensions 2x failure
Set1 bodyweight +40kg 11
Set2 bodyweight +40kg 8
Drop set bodyweight to failure
Calves ~
Standing calve raises on smith 3x 8-12
Set1 110kg 12
Set2 110kg 9
Set3 110kg 8
Seated calve raises 3x 8-12
Set1. 80kg 11
Set2. 80kg 9
Set3. 70kg 12
Bodyweight standing calves raises ( pump work )
1x rest pause set to failure 18,8,6 finished with half reps
Ab work ~
Cable crunches 3x failure
whole stack 23 ,16,11
Laying leg raises 3x failure
12,10,8
Session 2. Hamstrings glutes calves abs
Seated leg curls 2x 8-12
Set1 70kg 10
Set2 57kg 10
Laying leg curls 2x 8-12
Set1. 50kg 10 failed 11th
Set2. 50kg 8
Back off 36kg 14 rest pause 7 =21
Barbell rdl 1x 5-9. 1x10-12
Set1 180kg 8
Set2 140kg 10
Hip thrusts 2x 8-12
Set 140kg 12
Set2 140kg 10
Hyper extensions 2x failure
Set1 bodyweight +40kg 11
Set2 bodyweight +40kg 8
Drop set bodyweight to failure
Calves ~
Standing calve raises on smith 3x 8-12
Set1 110kg 12
Set2 110kg 9
Set3 110kg 8
Seated calve raises 3x 8-12
Set1. 80kg 11
Set2. 80kg 9
Set3. 70kg 12
Bodyweight standing calves raises ( pump work )
1x rest pause set to failure 18,8,6 finished with half reps
Ab work ~
Cable crunches 3x failure
whole stack 23 ,16,11
Laying leg raises 3x failure
12,10,8
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
140bpm you doing the cross trainer fast
I like your warm up @Haysey86 big leg work today but next time add a drop set of 25 i know i keep asking lol
Session 1. 30 minutes cardio
Session 2. Biceps , triceps, forearms
Lower pec still not better so decided to take a complete week off from training , don’t like deloads as such , going into the gym to bench 75kg for 5 reps , I find it rather yawn , so rather do nothing in regards to weight training , some time off has been coming anyway as not had a break in over 6 months now I believe . Will still be doing cardio though of course and maybe throw in some ab work
Anyway the session
Biceps ~
Strict Barbell curls 2x 6-8
Set1 60kg 8
Set2 60kg 5 failed 6th
Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8 drop set 7.5kg 7
Db preacher curl 2x 8-12
Set1 15kg 10
Set2 15kg 8
Single arm across body hammer 2x 8-12
Set1 20kg 8
Set2 15kg 8 plus 3 forced reps
Triceps ~
Single arm overhead db extension 3x 8-12
Set1 22.5kg 8
Set2 17.5kg 11
Set3 17.5kg 7 failed 8th
triceps bar pushdown 2x 8-12 Heavy stack
Set1 36kg 10
Set2 36kg 8
Tricep machine dips 2x 8-12
Set1 72kg 12
Set2 72kg 10
Lowered the weight on this by 20kgs and kept it light , didn’t want to put any load on the peck , just slowed reps down ect
Bodyweight skull crushers 2x failure
15,12
Forearms ~
Behind the back wrist curls 2x failure
Set1 50kg 17
Set2 50kg 10
Reverse wrist curls 2x failure
Set1. 20kg 15
Set2. 20kg 12
Session 2. Biceps , triceps, forearms
Lower pec still not better so decided to take a complete week off from training , don’t like deloads as such , going into the gym to bench 75kg for 5 reps , I find it rather yawn , so rather do nothing in regards to weight training , some time off has been coming anyway as not had a break in over 6 months now I believe . Will still be doing cardio though of course and maybe throw in some ab work
Anyway the session
Biceps ~
Strict Barbell curls 2x 6-8
Set1 60kg 8
Set2 60kg 5 failed 6th
Single arm Incline db curl 2x 8-12
Set1 17.5kg 10
Set2 17.5kg 8 drop set 7.5kg 7
Db preacher curl 2x 8-12
Set1 15kg 10
Set2 15kg 8
Single arm across body hammer 2x 8-12
Set1 20kg 8
Set2 15kg 8 plus 3 forced reps
Triceps ~
Single arm overhead db extension 3x 8-12
Set1 22.5kg 8
Set2 17.5kg 11
Set3 17.5kg 7 failed 8th
triceps bar pushdown 2x 8-12 Heavy stack
Set1 36kg 10
Set2 36kg 8
Tricep machine dips 2x 8-12
Set1 72kg 12
Set2 72kg 10
Lowered the weight on this by 20kgs and kept it light , didn’t want to put any load on the peck , just slowed reps down ect
Bodyweight skull crushers 2x failure
15,12
Forearms ~
Behind the back wrist curls 2x failure
Set1 50kg 17
Set2 50kg 10
Reverse wrist curls 2x failure
Set1. 20kg 15
Set2. 20kg 12
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
if you have lower pec issue I really do suggest you deload upper body for a week tbh @Haysey86 you are really tight and big, would be a shame to see injury
can you get bpc into the muscle?
It’s actually nagging me at home now , when leaning or getting up from a seat when using my arms and pushing against my lower pec, even coughing irritates it . This is why I thought complete rest may be a good idea considering this case and not put any weight on it . I haven’t actually got any bpc no , but I can see if my source has any .
Last edited:
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
consider a full rest please
and massage gun with infrared lamp and see if you can get bpc in there ed @Haysey86
@Haysey86 wow, those wrist curls definitely sound like a challenge. But it's not a bad idea to build up some stronger wrists and stronger forearms.
I would lay off messing around with the injury. You don't want it to become chronic. And I would definitely recommend getting both TB-500 and BPC. @Haysey86
Wow, that's crazy that even a cough can cause pain. @Haysey86 are you sure you don't have maybe cracked ribs or bruised ribs? I've seen that happen when people go heavy on certain lifts.
It isn’t pain as such ,irritates it when I cough . I actually injured it getting out the bath believe or not. Ribs aren’t bruised no
consider a full rest please
Will do gents cheers
Yeah I enjoy them , definitely worth doing .
@Haysey86 looking really good on this. I like the triceps bar pushdown and tricep machine dips. Those are good back to back. Nice job doing those wrist movements as well.
EVO Family RespectWill do gents cheers
yes especially when you do them with no accessories
a bath injury ha!
@Haysey86 Training volume looks good.....
cut currently on hold for a bit and sitting at maintenance , haven’t trained chest in 2 weeks and lower pec much better now , doing my first chest session back in a few days , but will be easing back into my usual lifts over the course of a couple of weeks , regain lost strength with my bench then continue with my cut and will continue logging then .
Hope you are all well
Hope you are all well
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
you are on the right track, if you have an injury better go maintenance mode you'll go low term this waycut currently on hold for a bit and sitting at maintenance , haven’t trained chest in 2 weeks and lower pec much better now , doing my first chest session back in a few days , but will be easing back into my usual lifts over the course of a couple of weeks , regain lost strength with my bench then continue with my cut and will continue logging then .
Hope you are all well
you adding bpc/tb to the chest and bone broth? @Haysey86
Hey mate , yeah did maintenance due to the injury , didn’t want to risk any muscle loss in the chest if I am not training that area . First session back other day , went well no pain and pyramided up the weight , was going to stay at 120kg for the session but no issues so added another 10kg no issues and finished at 140kg for 1 good set and left it there . Think it’s safe to go back to my usual but will avoid dips for now for a few weeks at least . I did buy the bcp and kept it on hand just wanted to see if it would heal without first before adding drugs and it did so no issues . Will be getting back to the journal in a few days , hope all is well with youyou are on the right track, if you have an injury better go maintenance mode you'll go low term this way
you adding bpc/tb to the chest and bone broth? @Haysey86
hahahahahahah!!!!!!!!
Your profile pic is CRAZY!!!!!!! Keep going and stay healthy.Hey mate , yeah did maintenance due to the injury , didn’t want to risk any muscle loss in the chest if I am not training that area . First session back other day , went well no pain and pyramided up the weight , was going to stay at 120kg for the session but no issues so added another 10kg no issues and finished at 140kg for 1 good set and left it there . Think it’s safe to go back to my usual but will avoid dips for now for a few weeks at least . I did buy the bcp and kept it on hand just wanted to see if it would heal without first before adding drugs and it did so no issues . Will be getting back to the journal in a few days , hope all is well with you
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I would go slow with the injury just play with the calories and you full time bpc/tb ? @Haysey86Hey mate , yeah did maintenance due to the injury , didn’t want to risk any muscle loss in the chest if I am not training that area . First session back other day , went well no pain and pyramided up the weight , was going to stay at 120kg for the session but no issues so added another 10kg no issues and finished at 140kg for 1 good set and left it there . Think it’s safe to go back to my usual but will avoid dips for now for a few weeks at least . I did buy the bcp and kept it on hand just wanted to see if it would heal without first before adding drugs and it did so no issues . Will be getting back to the journal in a few days , hope all is well with you
@LevButlerov agreed. +1 to the BPC-157 and TB-500. I would also add KPV to this as inflammation could be an issue and it's a powerful compound for that.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
thats a perfect add
It only just landed on my radar, but 0.25mg - 0.5mg should do the job. It's much lower molecular weight means ~13x as many molecules per mg than say TB-500. Plus being a fragment of α-MSH means KPV activates the NF-κB and downstream cytokine transcription suppression pathway very efficiently - another reason why only small doses are needed. Oh man, did I just talk bro science to someone who actually has a masters in biology?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
We can debate the science all day long but lets see how you do on it physically and feel the recoveryIt only just landed on my radar, but 0.25mg - 0.5mg should do the job. It's much lower molecular weight means ~13x as many molecules per mg than say TB-500. Plus being a fragment of α-MSH means KPV activates the NF-κB and downstream cytokine transcription suppression pathway very efficiently - another reason why only small doses are needed. Oh man, did I just talk bro science to someone who actually has a masters in biology?
I like anecdotal evidence more than studies @ventureboy
True that. I could barely walk 12 months ago with bad sciatica in both legs. BPC-157 has helped tremendously bu there is still a slight niggle some mornings before my body warms up. I'm going to add KPV and see if that helps.We can debate the science all day long but lets see how you do on it physically and feel the recovery
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
lets see it, step by step
Similar threads
