Approved Log 2026 Bulking Cycle - Testosterone Equipoise

[Farmboy]

First full day off
Warmups

Lat raises - reduced tempo
20lbs x 12
20lbs x 12
20lbs x 12

Leg press - slow tempo
275lbs x 12
275lbs x 12
275lbs x 10, AMRAP middle Rom

Cable curls - back to machine
75lbs x 12 squeeze
75lbs x 12 squeeze
75lbs x 10, AMRAP lengthened partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 10 AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 10, AMRAP partials

Overhead extensions
145lbs x 10
145lbs x 9 stretch
145lbs x 8 stretch AMRAP partials

Cardio, 15minutes at lvl 10, bpm 140-145

Long day this one, worked on a bunch of tiling in the basement. The workout felt solid but hitting legs early on really sapped down the energy and made me feel pretty shakey during my other movements. Good day though and I should sleep well tonight

 

[Kopite67]

First full day off
Warmups

Lat raises - reduced tempo
20lbs x 12
20lbs x 12
20lbs x 12

Leg press - slow tempo
275lbs x 12
275lbs x 12
275lbs x 10, AMRAP middle Rom

Cable curls - back to machine
75lbs x 12 squeeze
75lbs x 12 squeeze
75lbs x 10, AMRAP lengthened partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 10 AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 10, AMRAP partials

Overhead extensions
145lbs x 10
145lbs x 9 stretch
145lbs x 8 stretch AMRAP partials

Cardio, 15minutes at lvl 10, bpm 140-145

Long day this one, worked on a bunch of tiling in the basement. The workout felt solid but hitting legs early on really sapped down the energy and made me feel pretty shakey during my other movements. Good day though and I should sleep well tonight

Quality update bro

 

[LevButlerov]

First full day off
Warmups

Lat raises - reduced tempo
20lbs x 12
20lbs x 12
20lbs x 12

Leg press - slow tempo
275lbs x 12
275lbs x 12
275lbs x 10, AMRAP middle Rom

Cable curls - back to machine
75lbs x 12 squeeze
75lbs x 12 squeeze
75lbs x 10, AMRAP lengthened partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 10 AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 10, AMRAP partials

Overhead extensions
145lbs x 10
145lbs x 9 stretch
145lbs x 8 stretch AMRAP partials

Cardio, 15minutes at lvl 10, bpm 140-145

Long day this one, worked on a bunch of tiling in the basement. The workout felt solid but hitting legs early on really sapped down the energy and made me feel pretty shakey during my other movements. Good day though and I should sleep well tonight

solid day 275 on leg press you really getting strong @Farmboy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Farmboy]

solid day 275 on leg press you really getting strong @Farmboy

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

Pushing up every week until I cannot maintain the volume. These machines let me safely work my way up

 

[Farmboy]

Second full day off

Warmup

Cable face pulls
80lbs x 12
80lbs x 12
80lbs x 10

Yates row - mild arch to back
205lbs x 13
225lbs x 12
225lbs x 12

Cable lat pushdowns
140lbs x 12
140lbs x 10 stretch
140lbs x 10 stretch

Cable pulldowns
210lbs x 12
210lbs x 10
210lbs x 10 hanging stretch

Seated cable rows
230lbs x 12 squeeze and slow negative
230lbs x 12 squeeze and slow
230lbs x 12 AMRAP slow slow negative

Off to prep for more tile work. Great back day, a lot of good activations across the exercises. Modifying the arch really lit up the lower lats during the Yates rows. Working my way into the pulldowns is also moving towards where I want them to be. A great fatigue exercise prior to my heavy rows

 

[Kopite67]

Second full day off

Warmup

Cable face pulls
80lbs x 12
80lbs x 12
80lbs x 10

Yates row - mild arch to back
205lbs x 13
225lbs x 12
225lbs x 12

Cable lat pushdowns
140lbs x 12
140lbs x 10 stretch
140lbs x 10 stretch

Cable pulldowns
210lbs x 12
210lbs x 10
210lbs x 10 hanging stretch

Seated cable rows
230lbs x 12 squeeze and slow negative
230lbs x 12 squeeze and slow
230lbs x 12 AMRAP slow slow negative

Off to prep for more tile work. Great back day, a lot of good activations across the exercises. Modifying the arch really lit up the lower lats during the Yates rows. Working my way into the pulldowns is also moving towards where I want them to be. A great fatigue exercise prior to my heavy rows

Solid update brother. Love the back work. Man, don't envy you with tile work. Knees hurt just thinking about it.

 

[Farmboy]

Solid update brother. Love the back work. Man, don't envy you with tile work. Knees hurt just thinking about it.

That’s exactly it, up and down, leaning and pushing at weird angles, it’s all rough on the body.

Chew up a little Diana and everything gets a lot easier

 

[Dreamer]

First full day off
Warmups

Lat raises - reduced tempo
20lbs x 12
20lbs x 12
20lbs x 12

Leg press - slow tempo
275lbs x 12
275lbs x 12
275lbs x 10, AMRAP middle Rom

Cable curls - back to machine
75lbs x 12 squeeze
75lbs x 12 squeeze
75lbs x 10, AMRAP lengthened partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 10 AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 10, AMRAP partials

Overhead extensions
145lbs x 10
145lbs x 9 stretch
145lbs x 8 stretch AMRAP partials

Cardio, 15minutes at lvl 10, bpm 140-145

Long day this one, worked on a bunch of tiling in the basement. The workout felt solid but hitting legs early on really sapped down the energy and made me feel pretty shakey during my other movements. Good day though and I should sleep well tonight

I feel you bro, I used to do abs with my legs, had to move them around, if your doing legs the right way itll just be legs

 

[BeMe]

First full day off
Warmups

Lat raises - reduced tempo
20lbs x 12
20lbs x 12
20lbs x 12

Leg press - slow tempo
275lbs x 12
275lbs x 12
275lbs x 10, AMRAP middle Rom

Cable curls - back to machine
75lbs x 12 squeeze
75lbs x 12 squeeze
75lbs x 10, AMRAP lengthened partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 10 AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 10, AMRAP partials

Overhead extensions
145lbs x 10
145lbs x 9 stretch
145lbs x 8 stretch AMRAP partials

Cardio, 15minutes at lvl 10, bpm 140-145

Long day this one, worked on a bunch of tiling in the basement. The workout felt solid but hitting legs early on really sapped down the energy and made me feel pretty shakey during my other movements. Good day though and I should sleep well tonight

How are you enjoying that leg press hack squat?

 

[HarleyGuy]

Second full day off

Warmup

Cable face pulls
80lbs x 12
80lbs x 12
80lbs x 10

Yates row - mild arch to back
205lbs x 13
225lbs x 12
225lbs x 12

Cable lat pushdowns
140lbs x 12
140lbs x 10 stretch
140lbs x 10 stretch

Cable pulldowns
210lbs x 12
210lbs x 10
210lbs x 10 hanging stretch

Seated cable rows
230lbs x 12 squeeze and slow negative
230lbs x 12 squeeze and slow
230lbs x 12 AMRAP slow slow negative

Off to prep for more tile work. Great back day, a lot of good activations across the exercises. Modifying the arch really lit up the lower lats during the Yates rows. Working my way into the pulldowns is also moving towards where I want them to be. A great fatigue exercise prior to my heavy rows

Bro just went through all your workouts and this is going to be a great new log for you. Your AMRAP's and negatives are legendary.

230lbs x all stretch, weight controlled descent with middle ROM

I love the detail you put into even certain sets as you go, well done.

Had a slip on the ice yesterday carrying my work bag so I’m feeling a minor pinch in the left side of the rear of my neck.

How is this doing did it turn out to be a setback at all?

I fundamentally know very very little haha, it’s one of the big reasons I love EVO for getting the input from more experienced guys. A lot of my current structure is based off experienced EVO brothers

You're more knowledgeable than you admit bro that's very humble of you; EVO definitely took me to a new level in learning and absorbing new topics too though that's for sure.

Chew up a little Diana and everything gets a lot easier

Haha ok this was a good one!

 

[LevButlerov]

Second full day off

Warmup

Cable face pulls
80lbs x 12
80lbs x 12
80lbs x 10

Yates row - mild arch to back
205lbs x 13
225lbs x 12
225lbs x 12

Cable lat pushdowns
140lbs x 12
140lbs x 10 stretch
140lbs x 10 stretch

Cable pulldowns
210lbs x 12
210lbs x 10
210lbs x 10 hanging stretch

Seated cable rows
230lbs x 12 squeeze and slow negative
230lbs x 12 squeeze and slow
230lbs x 12 AMRAP slow slow negative

Off to prep for more tile work. Great back day, a lot of good activations across the exercises. Modifying the arch really lit up the lower lats during the Yates rows. Working my way into the pulldowns is also moving towards where I want them to be. A great fatigue exercise prior to my heavy rows

Beast mode is on I like the back day
put pull ups back into it

 

[Farmboy]

Bro just went through all your workouts and this is going to be a great new log for you. Your AMRAP's and negatives are legendary.


I love the detail you put into even certain sets as you go, well done.


How is this doing did it turn out to be a setback at all?


You're more knowledgeable than you admit bro that's very humble of you; EVO definitely took me to a new level in learning and absorbing new topics too though that's for sure.


Haha ok this was a good one!

The new log is going well for sure brother, this format works very well for me

The slip ended up not being an issue at all, it faded fairly quickly over a few good nights tests

Diana is life

 

[Farmboy]

Beast mode is on I like the back day
put pull ups back into it

Pull ups are a solid warmup option but I find a lot of other muscle groups work to kick in

 

[Farmboy]

How are you enjoying that leg press hack squat?

It’s fantastic, a little extra grease and it’s been rock solid. I’ve not loaded it up too too much yet but it’s been handling everything well

 

[Farmboy]

I feel you bro, I used to do abs with my legs, had to move them around, if your doing legs the right way itll just be legs

I gotta leave them for the end to be sure, I was just lazy where my plates were

 

[LevButlerov]

Pull ups are a solid warmup option but I find a lot of other muscle groups work to kick in

Get pull ups in there 2x/week

 

[BeMe]

It’s fantastic, a little extra grease and it’s been rock solid. I’ve not loaded it up too too much yet but it’s been handling everything well

Nice money well spent then. Those type of equipment purchases are always either amazing for the money or total dog shit and you kick yourself for buying it lol. Its like 50/50 too. I had a leg extension that turned out to be trash and I was just telling myself what did you expect lol. Its nice when you find a winner

 

[Farmboy]

Nice money well spent then. Those type of equipment purchases are always either amazing for the money or total dog shit and you kick yourself for buying it lol. Its like 50/50 too. I had a leg extension that turned out to be trash and I was just telling myself what did you expect lol. Its nice when you find a winner

I get what you mean for sure. I’ve had very good luck with the Chinese stuff but surely I too will run out of fortune. The Amazon/temu so far has only needed a little extra love. The cable machine needed all new pulleys though but that’s not terrible I guess

 

[BeMe]

I get what you mean for sure. I’ve had very good luck with the Chinese stuff but surely I too will run out of fortune. The Amazon/temu so far has only needed a little extra love. The cable machine needed all new pulleys though but that’s not terrible I guess

Yea just upgrading pulleys is a small price to pay if everything else works well. Most budget cable machines from the bigger brands need better pulleys too. That's a fair trade off for sure.

Hack squat leg presses are so damn expensive so if you win on this one it more than makes up for a couple losers down the line if that day ever comes

 

[waggat]

Second full day off

Warmup

Cable face pulls
80lbs x 12
80lbs x 12
80lbs x 10

Yates row - mild arch to back
205lbs x 13
225lbs x 12
225lbs x 12

Cable lat pushdowns
140lbs x 12
140lbs x 10 stretch
140lbs x 10 stretch

Cable pulldowns
210lbs x 12
210lbs x 10
210lbs x 10 hanging stretch

Seated cable rows
230lbs x 12 squeeze and slow negative
230lbs x 12 squeeze and slow
230lbs x 12 AMRAP slow slow negative

Off to prep for more tile work. Great back day, a lot of good activations across the exercises. Modifying the arch really lit up the lower lats during the Yates rows. Working my way into the pulldowns is also moving towards where I want them to be. A great fatigue exercise prior to my heavy rows

Nice workout mate. 225 on Yates rows for those reps is pretty serious! Same with the seated row with the controlled tempo.

 

[HarleyGuy]

The new log is going well for sure brother, this format works very well for me

The slip ended up not being an issue at all, it faded fairly quickly over a few good nights tests

Diana is life

Diana = LIFE!

 

[Farmboy]

Third day off

Warmups

Lat raises
20lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable flies - long stretch
75lbs x 12
75lbs x 12
75lbs x 12 with AMRAP partials

Standing decline flies
75lbs x 12 good squeeze
75lbs x 12
75lbs x 12 with AMRAP partials

Forearm curls
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP

Short rest and then onto cardio, 15minutes at lvl 10, bpm 130-135. Really dragging it again today, the work on the tiles has been pretty heavy but it’s getting done so all is well. I get a bonus day off this set so tomorrow will be an easier day

 

[Kopite67]

Third day off

Warmups

Lat raises
20lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable flies - long stretch
75lbs x 12
75lbs x 12
75lbs x 12 with AMRAP partials

Standing decline flies
75lbs x 12 good squeeze
75lbs x 12
75lbs x 12 with AMRAP partials

Forearm curls
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP

Short rest and then onto cardio, 15minutes at lvl 10, bpm 130-135. Really dragging it again today, the work on the tiles has been pretty heavy but it’s getting done so all is well. I get a bonus day off this set so tomorrow will be an easier day

Great update brother. AMRAP on forearms, holy crap they would have been on legend

 

[LevButlerov]

Third day off

Warmups

Lat raises
20lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable flies - long stretch
75lbs x 12
75lbs x 12
75lbs x 12 with AMRAP partials

Standing decline flies
75lbs x 12 good squeeze
75lbs x 12
75lbs x 12 with AMRAP partials

Forearm curls
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP

Short rest and then onto cardio, 15minutes at lvl 10, bpm 130-135. Really dragging it again today, the work on the tiles has been pretty heavy but it’s getting done so all is well. I get a bonus day off this set so tomorrow will be an easier day

short is good dont rest too much

 

[Farmboy]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

 

[Kopite67]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

Great update brother

 

[LevButlerov]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

Repping hard here arms pumping @Farmboy

 

[stevesmi]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

@Farmboy nice job doing the various exercises. I like the tricep rope cable curls. Those are really solid for working the triceps.

 

[Mobster]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

Rather you than me

 

[ceo]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

Bros, this is looking outstanding. I like the cable curls and tricep rope cable curls as well. Those are good to really build up some good arms. @Farmboy

 

[Ulter]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

Cable curls and then the tricep ropes. These are old school training. @Farmboy back in the old days, that's all we did for our triceps.

 

[Farmboy]

First day on shift, 0300

Warmup

Cable facepulls
90lbs x 12
90lbs x 12
90lbs x 12 squeeze the last three

Lat raises - pause at top
20lbs x 12
20lbs x 12
20lbs x 12

Tricep rope lat pushdown
145lbs x 12 great stretch
145lbs x 12
145lbs x 10 AMRAP partials

Cable pulldowns
215lbs x 12
215lbs x 12
215lbs x 10 slow eccentric

Seated cable rows
235lbs x 12
235lbs x 12 slow eccentric
235lbs x 10 pause, 2 more with AMRAP partials on middle ROM with long stretch

Off to work day one, feeling good and capable. Lower back was a little tight from being folded over for the last few days tiling so I swapped out my Yates rows for some extra stretching. The lower back feels much better already and I chalk it up to fatigue from unusual movements for a significant period of time. Everything else feeling really solid

 

[Farmboy]

Cable curls and then the tricep ropes. These are old school training. @Farmboy back in the old days, that's all we did for our triceps.

Just hits the muscle so well without any shoulder engagement. Can’t go wrong

 

[Farmboy]

Bros, this is looking outstanding. I like the cable curls and tricep rope cable curls as well. Those are good to really build up some good arms. @Farmboy

The constant tension is fantastic for getting that deep burn. I love the cables

 

[Farmboy]

Rather you than me

Lots of work making the mess and then additional work cleaning it up haha

 

[ROIDDERS]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

@Farmboy looks like a fun workout if you ask me. I like the warm-ups and I like the tricep work. Keep it up.

 

[2Thick]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

You put together some solid volume workouts. I also like how you include the warmups. That's important. A lot of people don't warm up at all. @Farmboy

 

[Farmboy]

You put together some solid volume workouts. I also like how you include the warmups. That's important. A lot of people don't warm up at all. @Farmboy

I’ve got too many ghost injuries to miss them

 

[Kopite67]

First day on shift, 0300

Warmup

Cable facepulls
90lbs x 12
90lbs x 12
90lbs x 12 squeeze the last three

Lat raises - pause at top
20lbs x 12
20lbs x 12
20lbs x 12

Tricep rope lat pushdown
145lbs x 12 great stretch
145lbs x 12
145lbs x 10 AMRAP partials

Cable pulldowns
215lbs x 12
215lbs x 12
215lbs x 10 slow eccentric

Seated cable rows
235lbs x 12
235lbs x 12 slow eccentric
235lbs x 10 pause, 2 more with AMRAP partials on middle ROM with long stretch

Off to work day one, feeling good and capable. Lower back was a little tight from being folded over for the last few days tiling so I swapped out my Yates rows for some extra stretching. The lower back feels much better already and I chalk it up to fatigue from unusual movements for a significant period of time. Everything else feeling really solid

Great update bro. Tiling is the worst for the lower back. Has it all been completed now?

 

[Farmboy]

Great update bro. Tiling is the worst for the lower back. Has it all been completed now?

It has in terms of the laying and mortaring. Next days off I’ll grout them and clean up the tiles

 

[2Thick]

I’ve got too many ghost injuries to miss them

yep and stretching

 

[Ulter]

Just hits the muscle so well without any shoulder engagement. Can’t go wrong

not gonna go wrong, keep the iron grind going.

 

[ceo]

The constant tension is fantastic for getting that deep burn. I love the cables

Bros, the cable is definitely cool. I like it and a lot of people don't even use it.

 

[Farmboy]

Second day shift, the 3am hurt today

Warmups and stretches

Standing decline flies
75lbs x 12, long stretch
75lbs x 12 stretch and good squeeze
75lbs x 12, AMRAP partials with stretching

Seated incline flies
75lbs x 12 good stretch
75lbs x 12
75lbs x 12 AMRAP partials
55lbs x AMRAP dropset

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Kept it short today, got the form in line and still got good chest activation. Looking forward to sleeping in tomorrow on change over day

 

[RoySimpson]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

@Farmboy Awesome update bro!!

 

[Kopite67]

Second day shift, the 3am hurt today

Warmups and stretches

Standing decline flies
75lbs x 12, long stretch
75lbs x 12 stretch and good squeeze
75lbs x 12, AMRAP partials with stretching

Seated incline flies
75lbs x 12 good stretch
75lbs x 12
75lbs x 12 AMRAP partials
55lbs x AMRAP dropset

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Kept it short today, got the form in line and still got good chest activation. Looking forward to sleeping in tomorrow on change over day

Short and sweet bro. Nice

 

[ballin2504]

Last day off, cleaning up the mess of my basement after the tile project

Warmup

Cable curls - back to machine
75lbs x 12
75lbs x 12
75lbs x 12

Tricep rope cable curls
145lbs x 12
145lbs x 10 plus partials
145lbs x 9, AMRAP partials

Tricep pushdowns
145lbs x 12
145lbs x 12 partials
145lbs x 9 plus AMRAP partials

Tricep rope overhead extensions
145lbs x 10
145lbs x 9 plus partials at length
145lbs x 8 plus AMRAP partials

Got a bit delayed today but it’s all coming together now. Everything in the basement is coated in tile dust so I’ll be doing a lot of vacuuming and mopping. The missus was up a couple times last night as well so the rest took a minor hit but nothing crazy.

Back on the 3ams tomorrow brothers but I feel like I work less at my job than I do at home when I’ve got a project like tiling

@farmoy I feel ya on the working less at work than when at home. Seems like there is always something to do at home and it’s non stop

 

[Farmboy]

Change over, great rest. Got to bed early and slept through the night.

Warmups

Cable curls - back to machine
75lbs x 12 squeeze
75lbs x 12 squeeze, slowed
75lbs x 10, AMRAP partials with stretch

Tricep rope cable curls - reduced weight
125lbs x 12 slowed, strong contraction
125lbs x 12 squeeze
125lbs squeeze and AMRAPS

Tricep pushdowns - reduced weight
125lbs x 12 heavy squeeze
125lbs x 12 heavy squeeze
125lbs x 12 heavy squeeze with slow negative and AMRAP partials

Overhead extensions- reduced weight
125lbs x 12 slowed with stretch
125lbs x 12
125lbs x 9 plus AMRAP with a good stretch

Leg press - upped weight
295lbs x 12
295lbs x 12
295lbs x 10, pause and tw more

Short rest and a shake, 20minutes on the elliptical bpm 130-135

Walked the weight back on a couple exercises to give a little break to the connective tissues. I would like to do one heavy day per week and ideally one lighter day per week as I push the weights up more and more. The legs were fresh though so loaded up the press a bit heavier and pounded it out without any real troubles. Love that press

 

[Kopite67]

Change over, great rest. Got to bed early and slept through the night.

Warmups

Cable curls - back to machine
75lbs x 12 squeeze
75lbs x 12 squeeze, slowed
75lbs x 10, AMRAP partials with stretch

Tricep rope cable curls - reduced weight
125lbs x 12 slowed, strong contraction
125lbs x 12 squeeze
125lbs squeeze and AMRAPS

Tricep pushdowns - reduced weight
125lbs x 12 heavy squeeze
125lbs x 12 heavy squeeze
125lbs x 12 heavy squeeze with slow negative and AMRAP partials

Overhead extensions- reduced weight
125lbs x 12 slowed with stretch
125lbs x 12
125lbs x 9 plus AMRAP with a good stretch

Leg press - upped weight
295lbs x 12
295lbs x 12
295lbs x 10, pause and tw more

Short rest and a shake, 20minutes on the elliptical bpm 130-135

Walked the weight back on a couple exercises to give a little break to the connective tissues. I would like to do one heavy day per week and ideally one lighter day per week as I push the weights up more and more. The legs were fresh though so loaded up the press a bit heavier and pounded it out without any real troubles. Love that press

Solid training brother. The focus on squeezing the muscles is awesome and shows great physical and mental control over what you are doing. When does the grouting start?

 

[Farmboy]

Last nightshift, almost there

Warmups

Cable face pulls - reduced weight
75lbs x 12 slow
75lbs x 12 slow
75lbs x 12 slow

Yates rows - reduced rest
225lbs x 12
225lbs x 10
225lbs x 9

Lat pushdowns
145lbs x 12
145lbs x 10
145lbs x 10

Seated cable rows
235lbs x 12
235lbs x 12 plus partials for stretch
235lbs x 10 plus AMRAP partials plus stretch

on to the last nightshift. Busy week with a lot of extra stressors but nearly there

 

[Farmboy]

Solid training brother. The focus on squeezing the muscles is awesome and shows great physical and mental control over what you are doing. When does the grouting start?

Going well, I’m hoping to grout here this set of days off. Gotta check that energy lol

 

[LevButlerov]

Last nightshift, almost there

Warmups

Cable face pulls - reduced weight
75lbs x 12 slow
75lbs x 12 slow
75lbs x 12 slow

Yates rows - reduced rest
225lbs x 12
225lbs x 10
225lbs x 9

Lat pushdowns
145lbs x 12
145lbs x 10
145lbs x 10

Seated cable rows
235lbs x 12
235lbs x 12 plus partials for stretch
235lbs x 10 plus AMRAP partials plus stretch

on to the last nightshift. Busy week with a lot of extra stressors but nearly there

big day love your Yates row work 225! @Farmboy try to get the sleep with your night shifts there

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz

 

[Kopite67]

Last nightshift, almost there

Warmups

Cable face pulls - reduced weight
75lbs x 12 slow
75lbs x 12 slow
75lbs x 12 slow

Yates rows - reduced rest
225lbs x 12
225lbs x 10
225lbs x 9

Lat pushdowns
145lbs x 12
145lbs x 10
145lbs x 10

Seated cable rows
235lbs x 12
235lbs x 12 plus partials for stretch
235lbs x 10 plus AMRAP partials plus stretch

on to the last nightshift. Busy week with a lot of extra stressors but nearly there

Nice update bro

 

[codezz]

Brother u are smashing the goals here

 

[jenkemj]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

3am bro sheesh, love the dedication! Following along man

 

[Farmboy]

3am bro sheesh, love the dedication! Following along man

I cannot take credit for being that dedicated brother. Work gets me up, the workout just piggybacks onto that. Paying bills is what really does the heavy lifting

 

[HarleyGuy]

Last nightshift, almost there

Warmups

Cable face pulls - reduced weight
75lbs x 12 slow
75lbs x 12 slow
75lbs x 12 slow

Yates rows - reduced rest
225lbs x 12
225lbs x 10
225lbs x 9

Lat pushdowns
145lbs x 12
145lbs x 10
145lbs x 10

Seated cable rows
235lbs x 12
235lbs x 12 plus partials for stretch
235lbs x 10 plus AMRAP partials plus stretch

on to the last nightshift. Busy week with a lot of extra stressors but nearly there

Steady on the AMRAP and partials with a tile project thrown into the mix last week! Fat burning machine. Nightshifts suck for proper sleep I know it, glad you're done nights for now bro.

 

[Farmboy]

First full day off, good snooze but 530 still came too quick haha

Warmups and circles

Lat raises - slow tempo
20lbs x 10
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12 stretch
75lbs x 12 stretch while leaning
75lbs x 12 with some partials at length

Standing decline cable fly
75lbs x 12 good squeeze
75lbs x 12 some slip in form, good squeeze
75lbs x 10 with some partials

Forearm cable curls
125lbs x AMRAP
125lbs x AMRAP
125lbs x AMRAP

Got a shake on board then cardio, 20 minutes bpm 130-132

A few things that I’ve noted down with this EQ run, firstly my endurance is through the roof. I notice this both at work where I’m moving around a lot and on the elliptical, the bpm stays lower longer and I never feel “gassed out”. My hunger is also starting to increase which is very pleasant as any help getting the food down is always welcome. Lastly, on my prior run I needed to use 10mg daily of Nolva to keep the nipple pain away on 300mg test with my HCG. This time around, after experimenting, I can run without any Nolva and experience no nipple pain whatsoever unless I dose 30mg Diana on days where I’m home for a longer workout.

Really great stuff so far with EQ and test

 

[Farmboy]

Steady on the AMRAP and partials with a tile project thrown into the mix last week! Fat burning machine. Nightshifts suck for proper sleep I know it, glad you're done nights for now bro.

The nights pay well and they’re usually less work but the rest impacts are killer

 

[Kopite67]

First full day off, good snooze but 530 still came too quick haha

Warmups and circles

Lat raises - slow tempo
20lbs x 10
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12 stretch
75lbs x 12 stretch while leaning
75lbs x 12 with some partials at length

Standing decline cable fly
75lbs x 12 good squeeze
75lbs x 12 some slip in form, good squeeze
75lbs x 10 with some partials

Forearm cable curls
125lbs x AMRAP
125lbs x AMRAP
125lbs x AMRAP

Got a shake on board then cardio, 20 minutes bpm 130-132

A few things that I’ve noted down with this EQ run, firstly my endurance is through the roof. I notice this both at work where I’m moving around a lot and on the elliptical, the bpm stays lower longer and I never feel “gassed out”. My hunger is also starting to increase which is very pleasant as any help getting the food down is always welcome. Lastly, on my prior run I needed to use 10mg daily of Nolva to keep the nipple pain away on 300mg test with my HCG. This time around, after experimenting, I can run without any Nolva and experience no nipple pain whatsoever unless I dose 30mg Diana on days where I’m home for a longer workout.

Really great stuff so far with EQ and test

Great update bro. Heard that about EQ and it intrigues me. I am so watching how this progresses now I know what base you have come from

 

[Farmboy]

Great update bro. Heard that about EQ and it intrigues me. I am so watching how this progresses now I know what base you have come from

It really seems complimentary to aromatizing compounds. I’m pretty prone to high estro and it mitigates the symptoms well. I find myself holding less water as well

 

[Allupfromhere]

It really seems complimentary to aromatizing compounds. I’m pretty prone to high estro and it mitigates the symptoms well. I find myself holding less water as well

I love eq, so versatile

 

[LevButlerov]

First full day off, good snooze but 530 still came too quick haha

Warmups and circles

Lat raises - slow tempo
20lbs x 10
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12 stretch
75lbs x 12 stretch while leaning
75lbs x 12 with some partials at length

Standing decline cable fly
75lbs x 12 good squeeze
75lbs x 12 some slip in form, good squeeze
75lbs x 10 with some partials

Forearm cable curls
125lbs x AMRAP
125lbs x AMRAP
125lbs x AMRAP

Got a shake on board then cardio, 20 minutes bpm 130-132

A few things that I’ve noted down with this EQ run, firstly my endurance is through the roof. I notice this both at work where I’m moving around a lot and on the elliptical, the bpm stays lower longer and I never feel “gassed out”. My hunger is also starting to increase which is very pleasant as any help getting the food down is always welcome. Lastly, on my prior run I needed to use 10mg daily of Nolva to keep the nipple pain away on 300mg test with my HCG. This time around, after experimenting, I can run without any Nolva and experience no nipple pain whatsoever unless I dose 30mg Diana on days where I’m home for a longer workout.

Really great stuff so far with EQ and test

endurance up is natural on EQ! happy to hear it
but are you doing bloods soon? @Farmboy

 

[Farmboy]

Second full day off

Warmups and stretches

Cable curls - back to machine
75lbs x 12 slow
75lbs x 10 slow with stretch
75lbs x 10 stretch with AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 12 squeeze
145lbs x 11, AMRAP partials middle rom

Tricep pushdowns
145lbs x 12
145lbs x 11 with partials
145lbs x 10 AMRAP partials

Overhead extensions
145lbs x 12
145lbs x 10 stretch
145lbs x 10 AMRAP partials

Short rest then onto cardio, 20 minutes on the elliptical bpm 130-135

 

[Farmboy]

endurance up is natural on EQ! happy to hear it
but are you doing bloods soon? @Farmboy

Going well for sure. No bloods now till around June for the private clinic. I’m however planning on donating blood next month when I’m traveling for work. There’s no blood bank nearby so i need to time things out northern AB living

 

[codezz]

Second full day off

Warmups and stretches

Cable curls - back to machine
75lbs x 12 slow
75lbs x 10 slow with stretch
75lbs x 10 stretch with AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 12 squeeze
145lbs x 11, AMRAP partials middle rom

Tricep pushdowns
145lbs x 12
145lbs x 11 with partials
145lbs x 10 AMRAP partials

Overhead extensions
145lbs x 12
145lbs x 10 stretch
145lbs x 10 AMRAP partials

Short rest then onto cardio, 20 minutes on the elliptical bpm 130-135

Solid workout there @Farmboy

 

[Kopite67]

Second full day off

Warmups and stretches

Cable curls - back to machine
75lbs x 12 slow
75lbs x 10 slow with stretch
75lbs x 10 stretch with AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 12 squeeze
145lbs x 11, AMRAP partials middle rom

Tricep pushdowns
145lbs x 12
145lbs x 11 with partials
145lbs x 10 AMRAP partials

Overhead extensions
145lbs x 12
145lbs x 10 stretch
145lbs x 10 AMRAP partials

Short rest then onto cardio, 20 minutes on the elliptical bpm 130-135

Nice quick update brother

 

[Farmboy]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

 

[Kopite67]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

Great update bro. Considering the workload you have it's impressive you got it all done in the gym legend

 

[LevButlerov]

Second full day off

Warmups and stretches

Cable curls - back to machine
75lbs x 12 slow
75lbs x 10 slow with stretch
75lbs x 10 stretch with AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 12 squeeze
145lbs x 11, AMRAP partials middle rom

Tricep pushdowns
145lbs x 12
145lbs x 11 with partials
145lbs x 10 AMRAP partials

Overhead extensions
145lbs x 12
145lbs x 10 stretch
145lbs x 10 AMRAP partials

Short rest then onto cardio, 20 minutes on the elliptical bpm 130-135

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

really good arm volume but I like you keeping it shorter now @Farmboy

 

[stevesmi]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

@Farmboy I like that you're including a warm-up in your exercises, which just shows that you're dedicated. Very good job on tricep work as well.

 

[ceo]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

Bros, who the man? You the man. This is really nice. 3 a.m. workout, you are a warrior. @Farmboy

 

[Ulter]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

Heck of a job balancing your work schedule with the training. @Farmboy I'm not sure I could work out that part of the day. The earliest I think I've ever worked out was 4:30 in the morning.

 

[ROIDDERS]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

@Farmboy looking really good on this. I like the cable curls and tricep rope cable curls. Those are good to really work those arms.

 

[2Thick]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

Nothing wrong with this style of warm-up right here. And then hitting these amazing workouts. Great commitment, man. You're paid well but it definitely takes a lot out of you to have to have that type of schedule. @Farmboy

 

[Farmboy]

Nothing wrong with this style of warm-up right here. And then hitting these amazing workouts. Great commitment, man. You're paid well but it definitely takes a lot out of you to have to have that type of schedule. @Farmboy

The weekend projects like tiling start to build up that fatigue but they gotta get done

 

[Farmboy]

Heck of a job balancing your work schedule with the training. @Farmboy I'm not sure I could work out that part of the day. The earliest I think I've ever worked out was 4:30 in the morning.

That’s a very nice time I find. The 3am gonna stop the moment the work changes haha

 

[Farmboy]

really good arm volume but I like you keeping it shorter now @Farmboy

Better recovery I find when I’m saddled this heavily

 

[Mobster]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

Deload if need be

 

[jenkemj]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

That’s some heavy ass tricep work bro!

 

[LevButlerov]

Better recovery I find when I’m saddled this heavily

awesome in this case

 

[Farmboy]

Change over day, had the missus nearby which always lets me get a few more reps

Warm up

Cable facepulls
95lbs x 12
95lbs x 12 slow
95lbs x 10 slow and hold

Yates rows
225lbs x 14 good squeeze
230lbs x 12 strong reps
230lbs x 13 plus two battled out partials great great back activation

Tricep rope lat pushdown
145lbs x 12 stretch
145lbs x 12 streeetch
145lbs x 10 plus some partials at length

Cable pulldowns
235lbs x 12 strong, with good control
235lbs x 12
235lbs x 10 plus some partials for stretch

Cable rows
245lbs x 12 squeeze
245lbs x 10 plus some partials
245lbs x 10 plus AMRAP partials into the dirt

Great rest last night into a solid back day. Numbers up with the missus helping out being the cheering squad. Gonna feel tired tonight but today was very good

 

[Farmboy]

Deload if need be

It could be coming for sure if work doesn’t lighten up

 

[Kopite67]

Change over day, had the missus nearby which always lets me get a few more reps

Warm up

Cable facepulls
95lbs x 12
95lbs x 12 slow
95lbs x 10 slow and hold

Yates rows
225lbs x 14 good squeeze
230lbs x 12 strong reps
230lbs x 13 plus two battled out partials great great back activation

Tricep rope lat pushdown
145lbs x 12 stretch
145lbs x 12 streeetch
145lbs x 10 plus some partials at length

Cable pulldowns
235lbs x 12 strong, with good control
235lbs x 12
235lbs x 10 plus some partials for stretch

Cable rows
245lbs x 12 squeeze
245lbs x 10 plus some partials
245lbs x 10 plus AMRAP partials into the dirt

Great rest last night into a solid back day. Numbers up with the missus helping out being the cheering squad. Gonna feel tired tonight but today was very good

amazing how much better we lift when our nearest and dearest is watching, ego at its finest .
Strong lifts brother....obviously

 

[RoySimpson]

Two days in one here, got swamped at work

Yesterday 3am

Warmup
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Seated incline cable fly
75lbs x 12
75lbs x 12
75lbs x 10

Standing decline fly
80lbs x 10
80lbs x 10
80lbs x 9

Leg press
250lbs x 13
250lbs x 12
250lbs x 10

Day two 3am

Warmup

Back to machine cable curls
80lbs x 11
80lbs x 10
80lbs x 10

Tricep rope cable curls
145lbs x 10
145lbs x 10
145lbs x 10

Tricep pushdowns
145lbs x 12
145lbs x 12
145lbs x 12 plus partials

Overhead extensions
145lbs x 11
145lbs x 10
145lbs x 10

Forearm curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

Drowning this week, it’s a short week for me with only one nightshift but I’m getting buried. Paid well so it is what it is but the fatigue is building up. Both workouts were solid though and performance is maintained

@Farmboy Solid work right here bro!

 

[LevButlerov]

Change over day, had the missus nearby which always lets me get a few more reps

Warm up

Cable facepulls
95lbs x 12
95lbs x 12 slow
95lbs x 10 slow and hold

Yates rows
225lbs x 14 good squeeze
230lbs x 12 strong reps
230lbs x 13 plus two battled out partials great great back activation

Tricep rope lat pushdown
145lbs x 12 stretch
145lbs x 12 streeetch
145lbs x 10 plus some partials at length

Cable pulldowns
235lbs x 12 strong, with good control
235lbs x 12
235lbs x 10 plus some partials for stretch

Cable rows
245lbs x 12 squeeze
245lbs x 10 plus some partials
245lbs x 10 plus AMRAP partials into the dirt

Great rest last night into a solid back day. Numbers up with the missus helping out being the cheering squad. Gonna feel tired tonight but today was very good

Good volume lets get a bigger drop set in there a few times

 

[Farmboy]

amazing how much better we lift when our nearest and dearest is watching, ego at its finest .
Strong lifts brother....obviously

Helps for sure, couple extra reps

 

[2Thick]

The weekend projects like tiling start to build up that fatigue but they gotta get done

You are an absolute horse.

 

[Ulter]

That’s a very nice time I find. The 3am gonna stop the moment the work changes haha

I would have to take a nap afterwards. I'm getting old.

 

[Farmboy]

First full day off, painted the nursery yesterday

Warmups

Lat raise
15lbs x 18 warmup
20lbs x 12
20lbs x 12
20lbs x 10

Seated incline flies
75lbs x 12
75lbs x 12
75lbs x 12 stretch plus AMRAP partials

Seated midline flies
75lbs x 12
75lbs x 12 plus partials
75lbs x 10 plus AMRAP partials

Standing decline flies
75lbs x 12 squeeze
75lbs x 12 squeeze plus stretch
75lbs x 10 AMRAP partials

Forearm cable curls
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP

Good rest, got up and had good results today. Rolled in a midline fly again that felt very good and will likely return to my rotation

 

[Kopite67]

First full day off, painted the nursery yesterday

Warmups

Lat raise
15lbs x 18 warmup
20lbs x 12
20lbs x 12
20lbs x 10

Seated incline flies
75lbs x 12
75lbs x 12
75lbs x 12 stretch plus AMRAP partials

Seated midline flies
75lbs x 12
75lbs x 12 plus partials
75lbs x 10 plus AMRAP partials

Standing decline flies
75lbs x 12 squeeze
75lbs x 12 squeeze plus stretch
75lbs x 10 AMRAP partials

Forearm cable curls
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP

Good rest, got up and had good results today. Rolled in a midline fly again that felt very good and will likely return to my rotation

Painting an entire nursery doesn't sound like a day of to me brother. Really low the training, might add some AMRAP and partials on arm day this week

 

[LevButlerov]

First full day off, painted the nursery yesterday

Warmups

Lat raise
15lbs x 18 warmup
20lbs x 12
20lbs x 12
20lbs x 10

Seated incline flies
75lbs x 12
75lbs x 12
75lbs x 12 stretch plus AMRAP partials

Seated midline flies
75lbs x 12
75lbs x 12 plus partials
75lbs x 10 plus AMRAP partials

Standing decline flies
75lbs x 12 squeeze
75lbs x 12 squeeze plus stretch
75lbs x 10 AMRAP partials

Forearm cable curls
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP
75lbs x AMRAP

Good rest, got up and had good results today. Rolled in a midline fly again that felt very good and will likely return to my rotation

good day off lets get some pic up of your food only seeing your hardcore training!

 

[Farmboy]

good day off lets get some pic up of your food only seeing your hardcore training!

Cooking up some chicken in the wok as we speak

 

[Farmboy]

Painting an entire nursery doesn't sound like a day of to me brother. Really low the training, might add some AMRAP and partials on arm day this week

It was a questionable rest day for sure haha

Love the AMRAPS for dragging out the last bit of muscle activation and fatigue

 

[Farmboy]

Second full day off

Warmup

Cable curls - back to machine, attention paid to lengthen stretch
75lbs x 12
75lbs x 12 with partials
75lbs x 10 AMRAP partials with stretch

Tricep rope cable curls
145lbs x 12
145lbs x 12 plus some partials
145lbs x 12 AMRAP partials with squeeze

Tricep rope pushdown
145lbs x 12 noted some left elbow fatigue
125lbs x 12 slow negative
125lbs x 12 slow, squeeze
125lbs x 10 plus AMRAP partials middle Rom

Tricep rope overhead extensions
145lbs x 10 same elbow thing
125lbs x 10
125lbs x 10 stretch
125lbs x AMRAP partials focused on stretch

Cardio up next, but a good arm day. Worked around some fatigue in the elbows from painting and tiling without any real issue. Pushed volume a little to compensate and everything felt very solid

 

[Farmboy]

The result of my cooking yesterday, I do a low sodium butter chicken mix on white rice. Great recovery

 

[Kopite67]

Second full day off

Warmup

Cable curls - back to machine, attention paid to lengthen stretch
75lbs x 12
75lbs x 12 with partials
75lbs x 10 AMRAP partials with stretch

Tricep rope cable curls
145lbs x 12
145lbs x 12 plus some partials
145lbs x 12 AMRAP partials with squeeze

Tricep rope pushdown
145lbs x 12 noted some left elbow fatigue
125lbs x 12 slow negative
125lbs x 12 slow, squeeze
125lbs x 10 plus AMRAP partials middle Rom

Tricep rope overhead extensions
145lbs x 10 same elbow thing
125lbs x 10
125lbs x 10 stretch
125lbs x AMRAP partials focused on stretch

Cardio up next, but a good arm day. Worked around some fatigue in the elbows from painting and tiling without any real issue. Pushed volume a little to compensate and everything felt very solid

Fabulous arm session legend. They would have been pumped hard after that

 

[Kopite67]

View attachment 184873

The result of my cooking yesterday, I do a low sodium butter chicken mix on white rice. Great recovery

Nice

 

[waggat]

Second full day off

Warmup

Cable curls - back to machine, attention paid to lengthen stretch
75lbs x 12
75lbs x 12 with partials
75lbs x 10 AMRAP partials with stretch

Tricep rope cable curls
145lbs x 12
145lbs x 12 plus some partials
145lbs x 12 AMRAP partials with squeeze

Tricep rope pushdown
145lbs x 12 noted some left elbow fatigue
125lbs x 12 slow negative
125lbs x 12 slow, squeeze
125lbs x 10 plus AMRAP partials middle Rom

Tricep rope overhead extensions
145lbs x 10 same elbow thing
125lbs x 10
125lbs x 10 stretch
125lbs x AMRAP partials focused on stretch

Cardio up next, but a good arm day. Worked around some fatigue in the elbows from painting and tiling without any real issue. Pushed volume a little to compensate and everything felt very solid

Nice arm workout. Love the slow controlled reps. Why just the one bicep exercise?

View attachment 184873

The result of my cooking yesterday, I do a low sodium butter chicken mix on white rice. Great recovery

I love butter chicken hey!

 

[Farmboy]

Nice arm workout. Love the slow controlled reps. Why just the one bicep exercise?

I love butter chicken hey!

Two bicep exercises where I use a tricep rope for a modified cable curl hitting different parts of my arms. Really great movement