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Approved Log OffSeason Powerlifting Cycle Log

BIGRED_

BIGRED_

Trusted Brother
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EVO Logger
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
you're back :D as always huge lifts for you I think 300kgs squat easy this time @BIGRED_ looking forward to your updates


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
Epic update @BIGRED_ . Nothing about the start of this off season log that I don't love. Goals are certainly attainable, training program is well structured, diet is all for power and strength and the focus and attitude are awesome. Wasn't going to hit the platform this year personally but with the 🔥🔥🔥you are exuding that enthusium is catching and it may well change 💪. Going to love following this brother. 🩵
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
Huge numbers already and achievable goals, keen to see you smash this log brother
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
He's back and there he is!
A 770kg total is huge bro!

Looking forward to this big time.
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
@bigred993 those are some amazing goals to set. That's some big-time weight. Hard to put my head around 300kg squat and 300kg deadlift. That is big time.
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
Nice start to your new log mate.

A 300kg deadlift is impressive!

Hopefully you'll get your lower back sorted. Any particular plans for that?
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
Bros, this is a good one for sure. Nice job on the weight training. You're definitely getting some good exercises done. @BIGRED_
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
Keep up the good work. @BIGRED_ Nice job on the training. I like that you have set some lofty goals. You are strong.
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
@BIGRED_ Keep up the good work. I like the Monday, Tuesday, Wednesday, Thursday, Friday workouts and then Saturday and Sunday as well. I've never seen a seven-day-a-week training session. That's very impressive.
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
Man, you are a strong mother for sure. That's a lot of weight that you're doing now and your goals are something special. You are going to be an absolute beast, one of the strongest dudes on here. @BIGRED_
 
BIGRED_ said:
Combination of Lower back, hip flexor, core and glute med strengthening work + all round mobility and functionality
Click to expand...
Would love if you could mention in your log when you do this stuff mate. Would be awesome to see what you're doing coming from someone who moves so much weight!
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
@BIGRED_ glad to see you started this log up big fella. Let’s get it
 
BIGRED_ said:
Big Reds Off-Season Log

G’day lads

Some of you might know I ran a log through my last powerlifting comp prep. I’m planning to compete again later this year, but until then, I’m jumping into an off-season log. Stoked to be back on the Core Pharma team for 2026, let’s make it a big one.


Main Goals This Off-Season


• Stay as consistent as possible with training, recovery, nutrition, and lifestyle

• Put on some lean mass and progress on squat bench deadlift giving me a good base to take off for prep

• Optimise overall health especially sleep, gut health and cardiovascular fitness

.• Most importantly: Get my lower back 100% healthy and bulletproof. Late last year I was tracking really well for a comp, but a persistent lower back issue forced me to pull out of deadlifts.

Current Stats

• Age: 25

• Height: 181 cm

• Bodyweight: 100kg

• Goal Bodyweight: Would like to max out the 110 class for comp so end off off season goal ideally mid 100s so have some room to push in prep.

Best Lifts (to date)

• Squat: 270 kg

• Bench: 155 kg

• Deadlift: 300 kg

Current Compounds

• Testosterone Enanthate: 175 mg per week

• Labs: Core Pharma

Supporting Supps / Peptides

• Glow Pack (BPC-157, TB-500, GHK-Cu)

• Driven Nutrition Axis ( DihydroBerberine, Nac, Tudca and Nattokinese)

• Driven Nutrition Kaizen Blend
(L-carn, Choline and dada)

• Cialis: 5 mg EOD

• Transparent Labs Health Juice

• Creatine: 10 g per day
• Fish oil

• Magnesium Glycinate

• Coq10

• WPI

• Driven Nutrition Intra Workout Formula

I’m keen to experiment with a few other compounds/peptides during this off-season to see what I like Eg: SLU-PP-332, MOTS-C plus few others I have in mind. Open to any suggestions.

Nutrition

Work in the mines so majority of my meals are ate In the mess hall but still eat a pretty good whole food diet. Days vary slightly but most days similar to:

Breakfast - Omlette or egg, bacon sausage + weet bix with honey

Lunch - Pre packaged meal usually chicken or beef with potato’s or rice + Yoghurt berries muesli

Dinner - Steak with usually potato’s and a curry or pasta of sorts.

Sneak in a couple extra small meals inbetween, there is a solid range of foo which helps on getting more in eg potato’s salads or can make up sandwiches.

Training Split

Currently doing 5 x per week, 2 x lower 3 x upper.

Will receive new program tomorrow and will be tracking every session here

Mon - Squats/ legs

Tue - Cardio / mobility

Wednesday - Upper

Thursday - Deadlifts / Legs

Friday - Cardio/ Mobility

Saturday - Bench / upper

Sunday - Upper

After the last comp not exactly going to plan my fie for the next one is greater than ever. Keen for a driven and determined year and ready to put up some big numbers when the time comes. Stoked to be back here with all the support of you legends!


Goals for next comp are
Squat - 300kg
Bench - 170kg
Deadlift - 300kg
Click to expand...
@BIGRED_ Smashing huge weights bro! Awesome work!
 
Squat day

First proper session back after a couple weeks away for work (only squeezed in two light ones). Bit sore and rusty from a taxing couple of weeks, but we got it done. Back on schedule now.

Front squats ( high heel elevation)

1 x 2 @ 120kg
1 x 12 @ 80kg

Hip thrust machine

2 x 6-10 @ 220kg
1 x 20 @ 180kg (rest pause)

Smith Machine Split squat

2 x 6-10 @ 80kg
1 x 20 @ 50kg (rest pause)


Hip Abduction

2 x 12-20 @ 65kg

Cable hip flexor raise

2 x 12-20 @ 25kg
 
BIGRED_ said:
Squat day

First proper session back after a couple weeks away for work (only squeezed in two light ones). Bit sore and rusty from a taxing couple of weeks, but we got it done. Back on schedule now.

Front squats ( high heel elevation)

1 x 2 @ 120kg
1 x 12 @ 80kg

Hip thrust machine

2 x 6-10 @ 220kg
1 x 20 @ 180kg (rest pause)

Smith Machine Split squat

2 x 6-10 @ 80kg
1 x 20 @ 50kg (rest pause)


Hip Abduction

2 x 12-20 @ 65kg

Cable hip flexor raise

2 x 12-20 @ 25kg
Click to expand...
squatting hard :D 120kgs
 
Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat


DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg
 
BIGRED_ said:
Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat


DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg
Click to expand...
Nice update brother 🩵
 
DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12
 
BIGRED_ said:
DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12
Click to expand...
Cool update bro. Love just throwing an extra in at another facility. 🩵
 
BIGRED_ said:
Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat


DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg
Click to expand...
nice love to see push ups you mean me :D
BIGRED_ said:
DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12
Click to expand...

was the day trip fun? what did you do? :D

160kgs deads big numbers!



@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc
 
BIGRED_ said:
DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12
Click to expand...
I have seen a few guys at my gym doing the rear delts that, there was another interesting one I saw on the cable machine called the Archer pull - look that one up, I wanna give it a go next pull day
 
BIGRED_ said:
DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12
Click to expand...
BIGRED with big numbers! 120kg front squat and a 100kg low row, damn.

The machines at my new gym are just numbers too so I have to go based on muscle memory so ya hard to note the weights.

I love you just meet up with a mate and thrown in a sesh... dedicated MOFO you are man!
 
BIGRED_ said:
Upper and deadlift day noted below.
Feeling strong and back in the groove after a couple weeks off. Really enjoying the tempo deadlifts, the slow concentric really forces you to switch on tightness through the whole body. Little bit of a sore shoulder made a few of the upper movements feel a bit weak but nothing too impeding. For future reference the 1x20 sets I’ll do as like a rest pause, so usually try aim for a weight I’ll get around 12 and then have a very short rest go again and repeat


DAY 2

DB Shoulder Press
2 × 6-10 @ 22.5 kg
1 × 20 @ 17.5 kg

Incline chest Press
2 × 6-10 @ 60 kg

Incline Cable Flyes
2 × 6-10 @ 20 kg ea side
1 × 20 @ 15 kg

CS DB Rear Delt Flyes
2 × 6-10 @ 12.5 kg

SA DB Hammer Preacher Curl
2 × 6-10 + 3-sec negatives @ 15 kg

Deficit Push-Ups
1 × 50 rest-pause

DAY 3

Tempo Deadlifts (3 seconds up)
3 × 4 @ 160 kg

Banded Resisted Leg Press
6 × 1RIR (15-rep target)
@ 3 x 140 3 x 120 + two thick bands

Isometric Back Extensions Holds
2 x 2min

Leg Extensions
6 × 1RIR (15-rep max)
@ 80kg

Hip Abductions
2 × 20 @ 125 kg
Click to expand...
160kg deadlifts with that slow tempo is impressive!
BIGRED_ said:
DAY 4 - upper (back focus)

Wide Grip Pull-Ups:
8 x 1RIR (45s rest)

Wide Grip BB Bentover Rows:
2 x 6-10 @ 80kg
1 x 20 @ 70kg (rest pause)

Rear Delt Fly Machine:
2 x 6-10 @ 59 (SA)
trialed a different method of doing these where I sat away from the machine and did single arm so could go right across the body

Low Row - Mid Trap Focus:
2 x 10 @ 100kg
1 x 20 @ 80kg (rest pause

Low Cable Dual Bicep Curls:
2 x 6-10 @ 25kg ea

Day 5
This day wasn’t programmed but went for a day trip with a mate and wanted to train at our destination so just did like a short lower session
A lot of these machines were just numbered 1.2,3 etc so weights not noted

Seated hamstrings curls
3 x 8

Standing calf raises
3 x 12 @ 80kg

Back extension isometric holds
2 x 2min

Cable hip flexor knee raises
3 x 15

Seated ab crunches
3 x 12

Kneeling ab crunches
3 x 12
Click to expand...
Those 8 x 1RIR pull-ups with only 45s rest sound crazy! How many reps were you doing at the end?
 
BIGRED_ said:
My mate was buying a car couple hours away so we just went down early had breakfast, went gym, smoothie then walk along beach then grabbed the car and I drove his old one home. So not super eventful but always good to catch up with him
Click to expand...
the car any good? :D @BIGRED_
 
Day 6 - Upper / Bench Day

Tempo bench felt really good, nice and tight and controlled, no shoulder pain

Tempo Bench
(3sec down 2sec pause)
3 × 4 @ 107.5kg

DB Shallow Incline Press
2 × 6-10 @ 27kg
1 × 20 @ 25kg (rest pause)

CS DB Lateral Raise
3 × 10 @ 12.5kg

Incline Cable Rope Pullover
3 × 6-10 @ 65kg

Seated Alternating Front Hammer Raise
2 × 20-30 @10kg

Incline Cable Skull-Crushers
2 × 6-10 @ 60kg

Preacher Rope Tricep Extensions
2 × 6-10 (didn’t note weight)

(Will make sure moving forward I note Individual set reps as 6-10 for example is quite broad range
 
BIGRED_ said:
Day 6 - Upper / Bench Day

Tempo bench felt really good, nice and tight and controlled, no shoulder pain

Tempo Bench
(3sec down 2sec pause)
3 × 4 @ 107.5kg

DB Shallow Incline Press
2 × 6-10 @ 27kg
1 × 20 @ 25kg (rest pause)

CS DB Lateral Raise
3 × 10 @ 12.5kg

Incline Cable Rope Pullover
3 × 6-10 @ 65kg

Seated Alternating Front Hammer Raise
2 × 20-30 @10kg

Incline Cable Skull-Crushers
2 × 6-10 @ 60kg

Preacher Rope Tricep Extensions
2 × 6-10 (didn’t note weight)

(Will make sure moving forward I note Individual set reps as 6-10 for example is quite broad range
Click to expand...
upper is good, 107 on the bench very nice! @BIGRED_ you're strong!
 
BIGRED_ said:
Day 6 - Upper / Bench Day

Tempo bench felt really good, nice and tight and controlled, no shoulder pain

Tempo Bench
(3sec down 2sec pause)
3 × 4 @ 107.5kg

DB Shallow Incline Press
2 × 6-10 @ 27kg
1 × 20 @ 25kg (rest pause)

CS DB Lateral Raise
3 × 10 @ 12.5kg

Incline Cable Rope Pullover
3 × 6-10 @ 65kg

Seated Alternating Front Hammer Raise
2 × 20-30 @10kg

Incline Cable Skull-Crushers
2 × 6-10 @ 60kg

Preacher Rope Tricep Extensions
2 × 6-10 (didn’t note weight)

(Will make sure moving forward I note Individual set reps as 6-10 for example is quite broad range
Click to expand...
Nice update brother 🩵
 
Hey Team!

Really solid week just been. Week prior was a little bit flat just due to the work the previous weeks and been bouncing around locations a lot so a bit out of routine. But started new job Monday, same area but much better work, pay and roster. So into a good routine now, food intake is up, stress down. Feeling really strong and focused

As always shout out to the sponsor Core Pharma

Day 1

Front Squats:
1 × 2 @ 120kg
1 × 8–10 @ 90kg

Hip Thrust Machine:
2 × 6–10 @ 250
1 × 20 @ 200kg

Smith Machine Split Squats:
2 × 6–10 @ 80kg
1 × 20 @ 60kg

Hip Adductions:
(Work gym doesn’t have machine so just do some lying side banded rotations)


Cable Hip Flexor Raise:
2 × 12–20 @ 25kg

Day 2

DB Shoulder Press:
2 × 6-10 @ 27.5kg (10,8)
1 × 20 @ 22.5 (rest-pause set)

High Incline Smith Machine Press:
2 × 6–10 @ 70kg (9,8)

Incline Cable Flys
2 × 6–10 @ 27.5kg (8.6)
1 × 20 rest pause @ 18.1kg

CS DB Rear Delt Flys:
2 × 6–10 @ 15kg

SA DB Hammer Preacher Curl:
2 × 6–10 + 3 sec negative @ 17.5 ( 10,8)


Deficit Push-Ups:
1 × 50 (rest-pause)
(Hands on 2 plates for depth)

Day 3

Tempo Deadlifts:
3 × 4 @ 167.5kg

Banded Resisted Leg Press:
6 × 1RIR @ 160kg + two bands


Banded Back Hyperextensions:
2 × 12
1× 20

Leg Extensions:
6 × 1RIR @ 60kg

Hip Abductions: (banded)

Day 4

Tempo Bench:
3 × 4 @ 110kg (3/2 tempo)

DB Shallow Incline Press:
2 × 6–10 @ 35kg (8,7)
1 x 20 rest pause @ 27.5

CS Lateral Raise:
3 x 6-10 @ 15kg

Incline Cable Rope Pullover:
3 × 6–10 @ 72.5kg(8) / 72.5(6) / 66kg (8)

Seated Alternating Front Hammer Raise:
2 × 20–30 @ 12.5kg

Incline Cable Skull Crushers:
2 × 6–10 @ 66kg (8,6)


SA Preacher Rope Tricep Extensions:
2 × 6–10 @ 18kg

Day 5
Wide Grip Pull-Ups: 8 × 1RIR (secs rest)

Wide Grip BB Bentover Rows:
2 × 6–10 @ 85kg (10,9)
1 × 20 (rest-pause) @ 70kg

Rear Delt Fly Machine:
2 × 6–10 @ 65kg (10,8)

Low Row – Mid Trap Focus
2 × 6–10 @ 100kg (9,8)
1 × 20 @ 80kg (rest-pause)

Low Cable Dual Bicep Curls
2 × 6–10 @ 27.5kg ( 9,7)
 
Last edited:
BIGRED_ said:
Hey Team!
Great week just been, the week prior was a little bit flat just due to a couple big weeks prior and out of a bit of routine, but started new job Monday back home and back into a great routine and feeling really strong and focused this week.

As always shout out to the sponsor Core Pharma

Day 1

Front Squats:
1 × 2 @ 120kg
1 × 8–10 @ 90kg





Hip Thrust Machine:
2 × 6–10 @ 250
1 × 20 @ 200kg


Smith Machine Split Squats:
2 × 6–10 @ 80kg
1 × 20 @ 60kg

Hip Adductions:
(Work gym doesn’t have machine so just do some lying side banded rotations)


Cable Hip Flexor Raise:
2 × 12–20 @ 25kg


Day 2

DB Shoulder Press:
2 × 6-10 @ 27.5kg (10,8)
1 × 20 @ 22.5 (rest-pause set)

High Incline Smith Machine Press:
2 × 6–10 @ 70kg (9,8)

Incline Cable Flys
2 × 6–10 @ 27.5kg (8.6)
1 × 20 rest pause @ 18.1kg

CS DB Rear Delt Flys:
2 × 6–10 @ 15kg

SA DB Hammer Preacher Curl:
2 × 6–10 + 3 sec negative @ 17.5 ( 10,8)


Deficit Push-Ups:
1 × 50 (rest-pause)
(Hands on 2 plates for depth)

Day 3

Tempo Deadlifts:
3 × 4 @ 167.5kg

Banded Resisted Leg Press:
6 × 1RIR @ 160kg + two bands


Banded Back Hyperextensions:
2 × 12
1× 20

Leg Extensions:
6 × 1RIR @ 60kg

Hip Abductions: (banded)


Day 4

Tempo Bench:
3 × 4 @ 110kg (3/2 tempo)

DB Shallow Incline Press:
2 × 6–10 @ 35kg (8,7)
1 x 20 rest pause @ 27.5

CS Lateral Raise:
3 x 6-10 @ 15kg

Incline Cable Rope Pullover:
3 × 6–10 @ 72.5kg(8) / 72.5(6) / 66kg (8)

Seated Alternating Front Hammer Raise:
2 × 20–30 @ 12.5kg

Incline Cable Skull Crushers:
2 × 6–10 @ 66kg (8,6)


SA Preacher Rope Tricep Extensions:
2 × 6–10 @ 18kg

Day 5
Wide Grip Pull-Ups: 8 × 1RIR (secs rest)

Wide Grip BB Bentover Rows:
2 × 6–10 @ 85kg (10,9)
1 × 20 (rest-pause) @ 70kg

Rear Delt Fly Machine:
2 × 6–10 @ 65kg (10,8)

Low Row – Mid Trap Focus
2 × 6–10 @ 100kg (9,8)
1 × 20 @ 80kg (rest-pause)

Low Cable Dual Bicep Curls
2 × 6–10 @ 27.5kg ( 9,7)
Click to expand...
Nice update bro 🩵
 
BIGRED_ said:
Hey Team!

Really solid week just been. Week prior was a little bit flat just due to the work the previous weeks and been bouncing around locations a lot so a bit out of routine. But started new job Monday, same area but much better work, pay and roster. So into a good routine now, food intake is up, stress down. Feeling really strong and focused

As always shout out to the sponsor Core Pharma

Day 1

Front Squats:
1 × 2 @ 120kg
1 × 8–10 @ 90kg

Hip Thrust Machine:
2 × 6–10 @ 250
1 × 20 @ 200kg

Smith Machine Split Squats:
2 × 6–10 @ 80kg
1 × 20 @ 60kg

Hip Adductions:
(Work gym doesn’t have machine so just do some lying side banded rotations)


Cable Hip Flexor Raise:
2 × 12–20 @ 25kg

Day 2

DB Shoulder Press:
2 × 6-10 @ 27.5kg (10,8)
1 × 20 @ 22.5 (rest-pause set)

High Incline Smith Machine Press:
2 × 6–10 @ 70kg (9,8)

Incline Cable Flys
2 × 6–10 @ 27.5kg (8.6)
1 × 20 rest pause @ 18.1kg

CS DB Rear Delt Flys:
2 × 6–10 @ 15kg

SA DB Hammer Preacher Curl:
2 × 6–10 + 3 sec negative @ 17.5 ( 10,8)


Deficit Push-Ups:
1 × 50 (rest-pause)
(Hands on 2 plates for depth)

Day 3

Tempo Deadlifts:
3 × 4 @ 167.5kg

Banded Resisted Leg Press:
6 × 1RIR @ 160kg + two bands


Banded Back Hyperextensions:
2 × 12
1× 20

Leg Extensions:
6 × 1RIR @ 60kg

Hip Abductions: (banded)

Day 4

Tempo Bench:
3 × 4 @ 110kg (3/2 tempo)

DB Shallow Incline Press:
2 × 6–10 @ 35kg (8,7)
1 x 20 rest pause @ 27.5

CS Lateral Raise:
3 x 6-10 @ 15kg

Incline Cable Rope Pullover:
3 × 6–10 @ 72.5kg(8) / 72.5(6) / 66kg (8)

Seated Alternating Front Hammer Raise:
2 × 20–30 @ 12.5kg

Incline Cable Skull Crushers:
2 × 6–10 @ 66kg (8,6)


SA Preacher Rope Tricep Extensions:
2 × 6–10 @ 18kg

Day 5
Wide Grip Pull-Ups: 8 × 1RIR (secs rest)

Wide Grip BB Bentover Rows:
2 × 6–10 @ 85kg (10,9)
1 × 20 (rest-pause) @ 70kg

Rear Delt Fly Machine:
2 × 6–10 @ 65kg (10,8)

Low Row – Mid Trap Focus
2 × 6–10 @ 100kg (9,8)
1 × 20 @ 80kg (rest-pause)

Low Cable Dual Bicep Curls
2 × 6–10 @ 27.5kg ( 9,7)
Click to expand...
Good to see you training hard again :D @BIGRED_
what happened to you on the podcast? :D
 
LevButlerov said:
Good to see you training hard again :D @BIGRED_
what happened to you on the podcast? :D
Click to expand...
Hey bro I definitely still plan to do the podcast. I work fifo in the mines currently away was just trying to figure out when would work on my next off week as I’m moving house that week too. Just a hectic time right now. But definitely do it!
 
BIGRED_ said:
Hey bro I definitely still plan to do the podcast. I work fifo in the mines currently away was just trying to figure out when would work on my next off week as I’m moving house that week too. Just a hectic time right now. But definitely do it!
Click to expand...
I see you're FIFO :D good to see you back hopefully you're on the podcast
 
Squat Day
Big improvement on the front squats this week moved really well much better form

Heel elevated from squats
125kg x 2
95kg x 8

Hip thrust machine
2 x 6-10 @ 250kg (9,7)
1 x 20 rest pause at 220kg

Smith machine Split squat
2 x 6-10 @ 85kg
1 x 20 rest pause @ 65kg

Cable Hip flexor raise
2 x 15-20 @ 30kg

Tuesday Cardio
Chucked the gloves on and hit the bag for the first time in years. Started off pretty chill with 8 x 2min rounds

Wednesday Upper (chest focus)

Db Shoulder Press
2 x 6-10 @ 30kg (7,6)
1 x 20 rest pause at 22.5kg

High incline smith machine press
2 x 6-10 @ 70kg

Incline cable flies
2 x 6-10 @ 27.5kg each
1 x 20 @ 22.5kg

CS rear delt fly
2 x 6-10 @ 17.5kg

SA Db Hammer preacher curls
2 x 6-10 at 20/17.5

Deficit Push Ups
1 x 50 rest pause set
 
BIGRED_ said:
Squat Day
Big improvement on the front squats this week moved really well much better form

Heel elevated from squats
125kg x 2
95kg x 8

Hip thrust machine
2 x 6-10 @ 250kg (9,7)
1 x 20 rest pause at 220kg

Smith machine Split squat
2 x 6-10 @ 85kg
1 x 20 rest pause @ 65kg

Cable Hip flexor raise
2 x 15-20 @ 30kg

Tuesday Cardio
Chucked the gloves on and hit the bag for the first time in years. Started off pretty chill with 8 x 2min rounds

Wednesday Upper (chest focus)

Db Shoulder Press
2 x 6-10 @ 30kg (7,6)
1 x 20 rest pause at 22.5kg

High incline smith machine press
2 x 6-10 @ 70kg

Incline cable flies
2 x 6-10 @ 27.5kg each
1 x 20 @ 22.5kg

CS rear delt fly
2 x 6-10 @ 17.5kg

SA Db Hammer preacher curls
2 x 6-10 at 20/17.5

Deficit Push Ups
1 x 50 rest pause set
Click to expand...
Nice update bro, working hard 🩵
 
BIGRED_ said:
Squat Day
Big improvement on the front squats this week moved really well much better form

Heel elevated from squats
125kg x 2
95kg x 8

Hip thrust machine
2 x 6-10 @ 250kg (9,7)
1 x 20 rest pause at 220kg

Smith machine Split squat
2 x 6-10 @ 85kg
1 x 20 rest pause @ 65kg

Cable Hip flexor raise
2 x 15-20 @ 30kg

Tuesday Cardio
Chucked the gloves on and hit the bag for the first time in years. Started off pretty chill with 8 x 2min rounds

Wednesday Upper (chest focus)

Db Shoulder Press
2 x 6-10 @ 30kg (7,6)
1 x 20 rest pause at 22.5kg

High incline smith machine press
2 x 6-10 @ 70kg

Incline cable flies
2 x 6-10 @ 27.5kg each
1 x 20 @ 22.5kg

CS rear delt fly
2 x 6-10 @ 17.5kg

SA Db Hammer preacher curls
2 x 6-10 at 20/17.5

Deficit Push Ups
1 x 50 rest pause set
Click to expand...
chest is good :D but needs more push ups start and finish @BIGRED_

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
 
BIGRED_ said:
Squat Day
Big improvement on the front squats this week moved really well much better form

Heel elevated from squats
125kg x 2
95kg x 8

Hip thrust machine
2 x 6-10 @ 250kg (9,7)
1 x 20 rest pause at 220kg

Smith machine Split squat
2 x 6-10 @ 85kg
1 x 20 rest pause @ 65kg

Cable Hip flexor raise
2 x 15-20 @ 30kg

Tuesday Cardio
Chucked the gloves on and hit the bag for the first time in years. Started off pretty chill with 8 x 2min rounds

Wednesday Upper (chest focus)

Db Shoulder Press
2 x 6-10 @ 30kg (7,6)
1 x 20 rest pause at 22.5kg

High incline smith machine press
2 x 6-10 @ 70kg

Incline cable flies
2 x 6-10 @ 27.5kg each
1 x 20 @ 22.5kg

CS rear delt fly
2 x 6-10 @ 17.5kg

SA Db Hammer preacher curls
2 x 6-10 at 20/17.5

Deficit Push Ups
1 x 50 rest pause set
Click to expand...
Love the working sets brother, Well done man @BIGRED_
 
BIGRED_ said:
Squat Day
Big improvement on the front squats this week moved really well much better form

Heel elevated from squats
125kg x 2
95kg x 8

Hip thrust machine
2 x 6-10 @ 250kg (9,7)
1 x 20 rest pause at 220kg

Smith machine Split squat
2 x 6-10 @ 85kg
1 x 20 rest pause @ 65kg

Cable Hip flexor raise
2 x 15-20 @ 30kg

Tuesday Cardio
Chucked the gloves on and hit the bag for the first time in years. Started off pretty chill with 8 x 2min rounds

Wednesday Upper (chest focus)

Db Shoulder Press
2 x 6-10 @ 30kg (7,6)
1 x 20 rest pause at 22.5kg

High incline smith machine press
2 x 6-10 @ 70kg

Incline cable flies
2 x 6-10 @ 27.5kg each
1 x 20 @ 22.5kg

CS rear delt fly
2 x 6-10 @ 17.5kg

SA Db Hammer preacher curls
2 x 6-10 at 20/17.5

Deficit Push Ups
1 x 50 rest pause set
Click to expand...
Nice workouts there mate. I love front squats hey. 125kg is getting serious on them. That weight on machine hip thrusts seems crazy!
 
Deadlift day!

Wanna start by giving a shoutout to the sponsor Core Pharma @Core Pharma Rep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps the body and overall health. Also running his Cialis for the filthy pumps and keep the Mrs happy 🤣 plus a bit of mt2 cause I’m a white cunt!

Probably the best my tempo deads have felt since brining them in, really tight throughout the whole movement. Pushed the 3 second concentric to more like 5 for the extra challenge

Tempo deads
3 x 4 @ 175kg

Banded leg press
6 x 1RIR @ 180kg + two thick bands

Really trying to get as deep as possible on these and keeping stance as similar feeling to squat as possible

Banded back Hyper extensions
2 x 12-20

Leg extensions
6 x RIR @ 70kg

Banded hip external rotations
2 x 12-20
 
BIGRED_ said:
Deadlift day!

Wanna start by giving a shoutout to the sponsor Core Pharma @Core Pharma Rep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps the body and overall health. Also running his Cialis for the filthy pumps and keep the Mrs happy 🤣 plus a bit of mt2 cause I’m a white cunt!

Probably the best my tempo deads have felt since brining them in, really tight throughout the whole movement. Pushed the 3 second concentric to more like 5 for the extra challenge

Tempo deads
3 x 4 @ 175kg

Banded leg press
6 x 1RIR @ 180kg + two thick bands

Really trying to get as deep as possible on these and keeping stance as similar feeling to squat as possible

Banded back Hyper extensions
2 x 12-20

Leg extensions
6 x RIR @ 70kg

Banded hip external rotations
2 x 12-20
Click to expand...
Nice update bro 🩵
 
BIGRED_ said:
Deadlift day!

Wanna start by giving a shoutout to the sponsor Core Pharma @Core Pharma Rep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps the body and overall health. Also running his Cialis for the filthy pumps and keep the Mrs happy 🤣 plus a bit of mt2 cause I’m a white cunt!

Probably the best my tempo deads have felt since brining them in, really tight throughout the whole movement. Pushed the 3 second concentric to more like 5 for the extra challenge

Tempo deads
3 x 4 @ 175kg

Banded leg press
6 x 1RIR @ 180kg + two thick bands

Really trying to get as deep as possible on these and keeping stance as similar feeling to squat as possible

Banded back Hyper extensions
2 x 12-20

Leg extensions
6 x RIR @ 70kg

Banded hip external rotations
2 x 12-20
Click to expand...
loaded tempo deads 175kgs is huge! @BIGRED_

lets push it!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
 
BIGRED_ said:
Deadlift day!

Wanna start by giving a shoutout to the sponsor Core Pharma @Core Pharma Rep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps the body and overall health. Also running his Cialis for the filthy pumps and keep the Mrs happy 🤣 plus a bit of mt2 cause I’m a white cunt!

Probably the best my tempo deads have felt since brining them in, really tight throughout the whole movement. Pushed the 3 second concentric to more like 5 for the extra challenge

Tempo deads
3 x 4 @ 175kg

Banded leg press
6 x 1RIR @ 180kg + two thick bands

Really trying to get as deep as possible on these and keeping stance as similar feeling to squat as possible

Banded back Hyper extensions
2 x 12-20

Leg extensions
6 x RIR @ 70kg

Banded hip external rotations
2 x 12-20
Click to expand...
Huge deadlift brother!!!! @BIGRED_
 
BIGRED_ said:
Deadlift day!

Wanna start by giving a shoutout to the sponsor Core Pharma @Core Pharma Rep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps the body and overall health. Also running his Cialis for the filthy pumps and keep the Mrs happy 🤣 plus a bit of mt2 cause I’m a white cunt!

Probably the best my tempo deads have felt since brining them in, really tight throughout the whole movement. Pushed the 3 second concentric to more like 5 for the extra challenge

Tempo deads
3 x 4 @ 175kg

Banded leg press
6 x 1RIR @ 180kg + two thick bands

Really trying to get as deep as possible on these and keeping stance as similar feeling to squat as possible

Banded back Hyper extensions
2 x 12-20

Leg extensions
6 x RIR @ 70kg

Banded hip external rotations
2 x 12-20
Click to expand...
MT2 is my favourite peptide, I dont think I will ever come off haha
 
BIGRED_ said:
Deadlift day!

Wanna start by giving a shoutout to the sponsor Core Pharma @Core Pharma Rep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps the body and overall health. Also running his Cialis for the filthy pumps and keep the Mrs happy 🤣 plus a bit of mt2 cause I’m a white cunt!

Probably the best my tempo deads have felt since brining them in, really tight throughout the whole movement. Pushed the 3 second concentric to more like 5 for the extra challenge

Tempo deads
3 x 4 @ 175kg

Banded leg press
6 x 1RIR @ 180kg + two thick bands

Really trying to get as deep as possible on these and keeping stance as similar feeling to squat as possible

Banded back Hyper extensions
2 x 12-20

Leg extensions
6 x RIR @ 70kg

Banded hip external rotations
2 x 12-20
Click to expand...
Nice deads bro! My favourite brute force exercise.

BIGRED_ said:
plus a bit of mt2 cause I’m a white cunt!
Click to expand...
LOL... I have to make sure I tan with this (indoor in winter) because without tanning it turns me a weird colour and I get questions.
 
HarleyGuy said:
Nice deads bro! My favourite brute force exercise.


LOL... I have to make sure I tan with this (indoor in winter) because without tanning it turns me a weird colour and I get questions.
Click to expand...
Yeah I was taking it daily without any tanning and the only thing I noticed was moles getting darker (and that meant a whole bunch appearing that I didn't know existed).
 
BIGRED_ said:
Deadlift day!

Wanna start by giving a shoutout to the sponsor Core Pharma @Core Pharma Rep for keeping me stocked up with the essentials in the off season. Loaded up on plenty of his beautiful Test E, got 2 x glow packs (Bpc,Tb500,Ghkcu) on the way, really looking forward to see how this helps the body and overall health. Also running his Cialis for the filthy pumps and keep the Mrs happy 🤣 plus a bit of mt2 cause I’m a white cunt!

Probably the best my tempo deads have felt since brining them in, really tight throughout the whole movement. Pushed the 3 second concentric to more like 5 for the extra challenge

Tempo deads
3 x 4 @ 175kg

Banded leg press
6 x 1RIR @ 180kg + two thick bands

Really trying to get as deep as possible on these and keeping stance as similar feeling to squat as possible

Banded back Hyper extensions
2 x 12-20

Leg extensions
6 x RIR @ 70kg

Banded hip external rotations
2 x 12-20
Click to expand...
Nice workout mate. Are the tempo deads a slower concentric or only a slower eccentric? Either way, 175 for sets of 4 is impressive!

Love back extensions. Pretty underrated exercise. Don't see many guys doing it.
 
waggat said:
Yeah I was taking it daily without any tanning and the only thing I noticed was moles getting darker (and that meant a whole bunch appearing that I didn't know existed).
Click to expand...
Ya my rating of MT2 without tanning is like a 1/10. With tanning it's like tan beast mod 8/10. It only loses points with me the facial flush it gives post injection because you have to time it knowing you're not going anywhere for about an hour or two.
 
waggat said:
How do you take it mate? Daily or pre getting some sun only?
Click to expand...
I started pre loaded daily injections with 333mcg a day . 0.1ml ( Added 3ml bacwater to vial)
Then backed it off to EOD

And take it before bed, avoid the nausea
 
Bench Day

sleep was a little average Thursday and Friday night so was a bit flat in comparison to previous sessions but still moved really well so can’t complain.

Temp bench (3/2 tempo)
3 x 4 @ 112.5

Shallow incline DB press
2 x 6-10 @ 35kg
1 x 20 rest pause @ 27.5kg

CS DB lateral raise
3 x 6-10 @ 15kg

Incline Cable Rope Pullovers
3 x 6-10 @ 72.5kg

Seated alternating Front Hammer Raise
2 x 20-30 @ 12.5kg

SA rope tricep extensions
2 x 6-10 @18kg

Sunday Cardio
Town where I work recently opened a Muay Thai gym so give this a go for the first time
Very humbling for sure. Was flat stick so very good cardio and good to learn some new skills. Will be doing this once a week moving forward
 
BIGRED_ said:
Bench Day

sleep was a little average Thursday and Friday night so was a bit flat in comparison to previous sessions but still moved really well so can’t complain.

Temp bench (3/2 tempo)
3 x 4 @ 112.5

Shallow incline DB press
2 x 6-10 @ 35kg
1 x 20 rest pause @ 27.5kg

CS DB lateral raise
3 x 6-10 @ 15kg

Incline Cable Rope Pullovers
3 x 6-10 @ 72.5kg

Seated alternating Front Hammer Raise
2 x 20-30 @ 12.5kg

SA rope tricep extensions
2 x 6-10 @18kg

Sunday Cardio
Town where I work recently opened a Muay Thai gym so give this a go for the first time
Very humbling for sure. Was flat stick so very good cardio and good to learn some new skills. Will be doing this once a week moving forward
Click to expand...
Nice update bro 🩵
 
BIGRED_ said:
Bench Day

sleep was a little average Thursday and Friday night so was a bit flat in comparison to previous sessions but still moved really well so can’t complain.

Temp bench (3/2 tempo)
3 x 4 @ 112.5

Shallow incline DB press
2 x 6-10 @ 35kg
1 x 20 rest pause @ 27.5kg

CS DB lateral raise
3 x 6-10 @ 15kg

Incline Cable Rope Pullovers
3 x 6-10 @ 72.5kg

Seated alternating Front Hammer Raise
2 x 20-30 @ 12.5kg

SA rope tricep extensions
2 x 6-10 @18kg

Sunday Cardio
Town where I work recently opened a Muay Thai gym so give this a go for the first time
Very humbling for sure. Was flat stick so very good cardio and good to learn some new skills. Will be doing this once a week moving forward
Click to expand...
bench power :D
muay thai you try it live? pics?
 
Hey lads was a bit slack with the log last week sorry just a lot going on was very full on but SBD for the week was:

Front Squat: 130kg x 3
Tempo Bench press 3 x 4 @ 115kg
Tempo deadlift 3 x 4 @ 185kg

Got a pad session in with my mate who’s a boxer so that was good bit of cardio and something different.

Overall feeling really good, happy to be back in rhythm now with new job and set up at the new place should be smooth sailing moving forward

Was a pleasure to be on the Evolutionary podcast Friday night!

And as always thank you to the sponsor Core Pharma ❤️‍🔥
 
BIGRED_ said:
Hey lads was a bit slack with the log last week sorry just a lot going on was very full on but SBD for the week was:

Front Squat: 130kg x 3
Tempo Bench press 3 x 4 @ 115kg
Tempo deadlift 3 x 4 @ 185kg

Got a pad session in with my mate who’s a boxer so that was good bit of cardio and something different.

Overall feeling really good, happy to be back in rhythm now with new job and set up at the new place should be smooth sailing moving forward

Was a pleasure to be on the Evolutionary podcast Friday night!

And as always thank you to the sponsor Core Pharma ❤️‍🔥
Click to expand...
lets get back on it :D big deads
 
Deload Squats

In previous years for deload weeks have kept more volume and dropped weight , but much prefer this way of structuring them. Keeping the weight and intensity but slashing the volume. Feeling strong, ready for a good week of rest into the next block

Front Squats
1 x 135kg

Hip thrust machine
1 x 12 @ 250kg

Smith machine split squat
1 x 12 @ 90kg

Hip flexor cable knee raise
1 x 15 @ 20kg

Back Extension isometric holds
Held for 2min then finished with extensions

Banded hip external rotations
1 set per side to failure

Sponsored by Core Pharma
 
BIGRED_ said:
Deload Squats

In previous years for deload weeks have kept more volume and dropped weight , but much prefer this way of structuring them. Keeping the weight and intensity but slashing the volume. Feeling strong, ready for a good week of rest into the next block

Front Squats
1 x 135kg

Hip thrust machine
1 x 12 @ 250kg

Smith machine split squat
1 x 12 @ 90kg

Hip flexor cable knee raise
1 x 15 @ 20kg

Back Extension isometric holds
Held for 2min then finished with extensions

Banded hip external rotations
1 set per side to failure

Sponsored by Core Pharma
Click to expand...
good deload squats :D didnt push too hard 90kg on split squat is still high! @BIGRED_

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri
 
BIGRED_ said:
Deload Squats

In previous years for deload weeks have kept more volume and dropped weight , but much prefer this way of structuring them. Keeping the weight and intensity but slashing the volume. Feeling strong, ready for a good week of rest into the next block

Front Squats
1 x 135kg

Hip thrust machine
1 x 12 @ 250kg

Smith machine split squat
1 x 12 @ 90kg

Hip flexor cable knee raise
1 x 15 @ 20kg

Back Extension isometric holds
Held for 2min then finished with extensions

Banded hip external rotations
1 set per side to failure

Sponsored by Core Pharma
Click to expand...
Solid weights for a deload, nice training man
 
Tuesday Cardio

Assault bike
20 seconds 100% effort
1 minute light pedal
x 6

Always been a big fan of sprint interval training, a lot of solid studies to support big benifit from very short total time plus they’re fucking hard.

Usually do a 10 sec on 20 seconds off but switched it up last night. That extra 10 seconds feels like a lifetime.
 
BIGRED_ said:
Hey lads was a bit slack with the log last week sorry just a lot going on was very full on but SBD for the week was:

Front Squat: 130kg x 3
Tempo Bench press 3 x 4 @ 115kg
Tempo deadlift 3 x 4 @ 185kg

Got a pad session in with my mate who’s a boxer so that was good bit of cardio and something different.

Overall feeling really good, happy to be back in rhythm now with new job and set up at the new place should be smooth sailing moving forward

Was a pleasure to be on the Evolutionary podcast Friday night!

And as always thank you to the sponsor Core Pharma ❤️‍🔥
Click to expand...
Nice numbers for the week mate. Love the low rep front squats. Very underrated I reckon.
BIGRED_ said:
Deload Squats

In previous years for deload weeks have kept more volume and dropped weight , but much prefer this way of structuring them. Keeping the weight and intensity but slashing the volume. Feeling strong, ready for a good week of rest into the next block

Front Squats
1 x 135kg

Hip thrust machine
1 x 12 @ 250kg

Smith machine split squat
1 x 12 @ 90kg

Hip flexor cable knee raise
1 x 15 @ 20kg

Back Extension isometric holds
Held for 2min then finished with extensions

Banded hip external rotations
1 set per side to failure

Sponsored by Core Pharma
Click to expand...
Yeah I don't mind that method of deload... Hitting an easy single and just the one top set. Nice accessory lifts as well.
 
BIGRED_ said:
Tuesday Cardio

Assault bike
20 seconds 100% effort
1 minute light pedal
x 6

Always been a big fan of sprint interval training, a lot of solid studies to support big benifit from very short total time plus they’re fucking hard.

Usually do a 10 sec on 20 seconds off but switched it up last night. That extra 10 seconds feels like a lifetime.
Click to expand...
cardio is a good day :D
 
BIGRED_ said:
Wednesday
Upper (Deload)

Shoulder press
1 x 12 @ 30kg

High incline smith machine press
1 x 9 @ 80kg

Incline cable fly
1 x 9 @ 22.7kg

CS DB rear del fly
1 x 12 @ 15kg

Preacher DB hammer curl
1 x 10 @ 17.5kg
Click to expand...

BIGRED_ said:
Thursday Cardio

Muay Thai

8min skipping
Stretches
Bag work
Pad work
Ab circuit

About an hour and 10 minutes total
Click to expand...
shoulders killed :D even in deload you did clean sets!
 
Few sessions to finish off the deload week.

Sponsored by Core Pharma

Kept the weight and intensity high throughout this week just a slight reduction in volume which was good for a bit of recovery.

Friday Dead’s/ legs
Tempo dead lifts 1 x 6 @ 125kg

Would have loved to send it for a single/ double like I did on squat and bench but my back wasn’t real great this week so played it safe

Banded Leg press
2 x 15 @ 160kg

Banded hyper extensions
2 x 15-25

Leg extensions
2 x 15 @ 75kg

Banded hip external rotations
2 x failure


Bench / upper
1 x 2 @ 130kg

Surprised myself with this set have only been training between 100-115kg the last couple months doing sets of 4-6 on tempo so was good to test the strength and hit 130 for a double with a really slow tempo

DB shallow incline press
1 x 8 @ 40kg

Incline lying lateral raise
2 x 10-12 @ 10kg

These are programmed as a standing chest supported but saw this variation on a Jeff Nippard post and wanted to give them a go, absolute killer and very little weight needed

Incline cable rope pullovers
2 x 8-12 @ 79kg

Seated front alternating hammer raise
1 x 20-30 @ 12.5

Incline cable skull crushers
1 x 10 @ 72kg

Sa rope tricep extension
1 x 12 @ 18kg

Sunday upper (pull focus)

Wide grip pull ups
2 x Failure

Wide grip bent over row
1 x 12 @ 80

Rear delt fly machine
1 x 12 @ 69kg

Row machine (mid trap focus)
1 x 12 @ 120kg

Low cable duel bicep curl
1 x 12 @ 27.5
 
BIGRED_ said:
Few sessions to finish off the deload week.

Sponsored by Core Pharma

Kept the weight and intensity high throughout this week just a slight reduction in volume which was good for a bit of recovery.

Friday Dead’s/ legs
Tempo dead lifts 1 x 6 @ 125kg

Would have loved to send it for a single/ double like I did on squat and bench but my back wasn’t real great this week so played it safe

Banded Leg press
2 x 15 @ 160kg

Banded hyper extensions
2 x 15-25

Leg extensions
2 x 15 @ 75kg

Banded hip external rotations
2 x failure


Bench / upper
1 x 2 @ 130kg

Surprised myself with this set have only been training between 100-115kg the last couple months doing sets of 4-6 on tempo so was good to test the strength and hit 130 for a double with a really slow tempo

DB shallow incline press
1 x 8 @ 40kg

Incline lying lateral raise
2 x 10-12 @ 10kg

These are programmed as a standing chest supported but saw this variation on a Jeff Nippard post and wanted to give them a go, absolute killer and very little weight needed

Incline cable rope pullovers
2 x 8-12 @ 79kg

Seated front alternating hammer raise
1 x 20-30 @ 12.5

Incline cable skull crushers
1 x 10 @ 72kg

Sa rope tricep extension
1 x 12 @ 18kg

Sunday upper (pull focus)

Wide grip pull ups
2 x Failure

Wide grip bent over row
1 x 12 @ 80

Rear delt fly machine
1 x 12 @ 69kg

Row machine (mid trap focus)
1 x 12 @ 120kg

Low cable duel bicep curl
1 x 12 @ 27.5
Click to expand...
this would be a power deload :D you're doing a lot of volume even 1 set @BIGRED_ :D strong!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
 
BIGRED_ said:
Few sessions to finish off the deload week.

Sponsored by Core Pharma

Kept the weight and intensity high throughout this week just a slight reduction in volume which was good for a bit of recovery.

Friday Dead’s/ legs
Tempo dead lifts 1 x 6 @ 125kg

Would have loved to send it for a single/ double like I did on squat and bench but my back wasn’t real great this week so played it safe

Banded Leg press
2 x 15 @ 160kg

Banded hyper extensions
2 x 15-25

Leg extensions
2 x 15 @ 75kg

Banded hip external rotations
2 x failure


Bench / upper
1 x 2 @ 130kg

Surprised myself with this set have only been training between 100-115kg the last couple months doing sets of 4-6 on tempo so was good to test the strength and hit 130 for a double with a really slow tempo

DB shallow incline press
1 x 8 @ 40kg

Incline lying lateral raise
2 x 10-12 @ 10kg

These are programmed as a standing chest supported but saw this variation on a Jeff Nippard post and wanted to give them a go, absolute killer and very little weight needed

Incline cable rope pullovers
2 x 8-12 @ 79kg

Seated front alternating hammer raise
1 x 20-30 @ 12.5

Incline cable skull crushers
1 x 10 @ 72kg

Sa rope tricep extension
1 x 12 @ 18kg

Sunday upper (pull focus)

Wide grip pull ups
2 x Failure

Wide grip bent over row
1 x 12 @ 80

Rear delt fly machine
1 x 12 @ 69kg

Row machine (mid trap focus)
1 x 12 @ 120kg

Low cable duel bicep curl
1 x 12 @ 27.5
Click to expand...
Nice volume for a deload man, some peoples whole session worth haha
 
BIGRED_ said:
Few sessions to finish off the deload week.

Sponsored by Core Pharma

Kept the weight and intensity high throughout this week just a slight reduction in volume which was good for a bit of recovery.

Friday Dead’s/ legs
Tempo dead lifts 1 x 6 @ 125kg

Would have loved to send it for a single/ double like I did on squat and bench but my back wasn’t real great this week so played it safe

Banded Leg press
2 x 15 @ 160kg

Banded hyper extensions
2 x 15-25

Leg extensions
2 x 15 @ 75kg

Banded hip external rotations
2 x failure


Bench / upper
1 x 2 @ 130kg

Surprised myself with this set have only been training between 100-115kg the last couple months doing sets of 4-6 on tempo so was good to test the strength and hit 130 for a double with a really slow tempo

DB shallow incline press
1 x 8 @ 40kg

Incline lying lateral raise
2 x 10-12 @ 10kg

These are programmed as a standing chest supported but saw this variation on a Jeff Nippard post and wanted to give them a go, absolute killer and very little weight needed

Incline cable rope pullovers
2 x 8-12 @ 79kg

Seated front alternating hammer raise
1 x 20-30 @ 12.5

Incline cable skull crushers
1 x 10 @ 72kg

Sa rope tricep extension
1 x 12 @ 18kg

Sunday upper (pull focus)

Wide grip pull ups
2 x Failure

Wide grip bent over row
1 x 12 @ 80

Rear delt fly machine
1 x 12 @ 69kg

Row machine (mid trap focus)
1 x 12 @ 120kg

Low cable duel bicep curl
1 x 12 @ 27.5
Click to expand...
Nice couple of workouts there mate. The double on bench at 130kg is good going!
 
Here’s the 130kg x 2 tempo bench from Sunday plus a nice little bicep pump
 

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    61 KB · Views: 23
BIGRED_ said:
Here’s the 130kg x 2 tempo bench from Sunday plus a nice little bicep pump
Click to expand...
bros, look like you are putting on even more size. You are definitely getting stronger. I think you are going to be the strongest dude out there. @BIGRED_
 
BIGRED_ said:
Here’s the 130kg x 2 tempo bench from Sunday plus a nice little bicep pump
Click to expand...
130 kg and tempo bench is fantastic. I like the bicep pump that you're getting. @BIGRED_ Means you're really pumping it hard. I like it.
 
Few updates from this week, feeling strong, sleeping well and appetite is good.

5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute med, back and core mobility and strength.

Wednesday Upper (push focused)

DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work
 
BIGRED_ said:
Few updates from this week, feeling strong, sleeping well and appetite is good.

5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute med, back and core mobility and strength.

Wednesday Upper (push focused)

DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work
Click to expand...
GLOW is going to rock you hard :D love those push ups!
 
Saturday Update

Sponsored by Core Pharma

Super productive and driven day today.

I’m trying to install some better discipline and remove a few bad habits, so I gave myself a bit of a “dopamine fast”. I removed all social media and entertainment apps from my phone last night and limited myself to podcasts for work/gym listening. I listened to 2 David Goggins podcasts, which were definitely good inspiration.

I managed to squeeze my gym session in during my lunch break, so I hit the weights midday and then did a mobility/rehab session after work.

Pretty happy with food intake today, could have snuck a little more in during the day though.

Sleep has been good lately, but I need to get to bed just a little earlier and practise a solid pre sleep ritual to optimise rest and recovery.

Stack has run a bit dry at the moment. I’ll be placing an order for some additional supps this week, but current lineup is:

• Test E 175 mg/week
• BPC-157 / TB-500 / GHK-Cu blend
• MT2
• Cialis
• Fish oil
• Vitamin D
• Magnesium Glycinate
• Creatine
• WPI
• Dextrose
• Electrolytes

Training Today

Upper (pull focus)

Wide grip pull-ups
6 × 1 RIR

Wide grip bent-over BB rows
2 × 6-10 @ 80 kg – 10, 9
1 × 20 rest-pause @ 70 kg

Rear delt fly machine
2 × 6-10 @ 70 kg

Row machine (mid-trap focus)
2 × 6-10 @ 130 kg – 10, 8
1 × 20 rest-pause @ 110 kg

Low cable dual bicep curl
2 × 6-10 @ 25 kg – 10, 9

Rehab Session

• Roll quads
• Transverse abdominal activations
• Single-leg glute bridge isometric
• Couch stretch (upright position)
• Couch stretch (forward leaning)
• Single-leg glute bridge reps
• Side-lying hip abductions
• Side-lying hip external rotations
• Sit-ups (rectus abdominis)
• Thoracic mobility extensions
• Jefferson curls
• Back extension isometric holds

Cheers team
 
BIGRED_ said:
Saturday Update

Sponsored by Core Pharma

Super productive and driven day today.

I’m trying to install some better discipline and remove a few bad habits, so I gave myself a bit of a “dopamine fast”. I removed all social media and entertainment apps from my phone last night and limited myself to podcasts for work/gym listening. I listened to 2 David Goggins podcasts, which were definitely good inspiration.

I managed to squeeze my gym session in during my lunch break, so I hit the weights midday and then did a mobility/rehab session after work.

Pretty happy with food intake today, could have snuck a little more in during the day though.

Sleep has been good lately, but I need to get to bed just a little earlier and practise a solid pre sleep ritual to optimise rest and recovery.

Stack has run a bit dry at the moment. I’ll be placing an order for some additional supps this week, but current lineup is:

• Test E 175 mg/week
• BPC-157 / TB-500 / GHK-Cu blend
• MT2
• Cialis
• Fish oil
• Vitamin D
• Magnesium Glycinate
• Creatine
• WPI
• Dextrose
• Electrolytes

Training Today

Upper (pull focus)

Wide grip pull-ups
6 × 1 RIR

Wide grip bent-over BB rows
2 × 6-10 @ 80 kg – 10, 9
1 × 20 rest-pause @ 70 kg

Rear delt fly machine
2 × 6-10 @ 70 kg

Row machine (mid-trap focus)
2 × 6-10 @ 130 kg – 10, 8
1 × 20 rest-pause @ 110 kg

Low cable dual bicep curl
2 × 6-10 @ 25 kg – 10, 9

Rehab Session

• Roll quads
• Transverse abdominal activations
• Single-leg glute bridge isometric
• Couch stretch (upright position)
• Couch stretch (forward leaning)
• Single-leg glute bridge reps
• Side-lying hip abductions
• Side-lying hip external rotations
• Sit-ups (rectus abdominis)
• Thoracic mobility extensions
• Jefferson curls
• Back extension isometric holds

Cheers team
Click to expand...
Just heard you on the podcast :D @BIGRED_ you're a real pro! love the powerlifting talk :D super power
really good listen!
https://www.evolutionary.org/evolutionary-org-664-interview-with-evo-brother-bigred_/
 
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