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Approved Log Training Nutrition Life Recomp Journal

Tankie said:
Lmao! Planet fitness has about 7 feet of bars. I may have to start including them into the routine.

Might be a little weird to show up at the local elementary school. Officer officer I promise I’m just working out.
Click to expand...
Sir, please come down off the jungle gym, the children are trying to play!
 
Tankie said:
I’m posting this a little early to get an idea/suggestions on today’s carbs. Today being mainly cardio I’m gonna try and drop to 150-175 in carbs.

Btw… EQ may be making a presence going into the 6th week. Mentally just want to keep going. Instead of 20 mins of cardio before and after, I did 24 mins twice for a total of 4 miles. Have to see if I get same results tomorrow.

2/16/26
Cardio
24 mins 2 miles

30 min abs

Cardio
24 mins 2 miles

@LevButlerov
Click to expand...
150 is a good level drop it on days off :D @Tankie
 
LevButlerov said:
150 is a good level drop it on days off :D @Tankie
Click to expand...
I was close. Next “off day” is Thursday - Cardio and Shoulders. I’ll try harder.
2437 calories
267P
183C
68F

Dip belt comes tonight! 💪
 

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Tankie said:
I was close. Next “off day” is Thursday - Cardio and Shoulders. I’ll try harder.
2437 calories
267P
183C
68F

Dip belt comes tonight! 💪
Click to expand...
keep trying :D
 
Tankie said:
Have you ever tried Valentina? I would say it gives Cholula a run for its money.
Click to expand...
@MarkNV can probably do 1 better and guess the flavour based on the pic LOL

No one loves Cholula more than him
 
Whatever it may be, I am feeling good this week. Not that I wasn’t the other weeks but this week is different. I just want to workout. If the wife didn’t think I was crazy, I’d probably go twice a day.

Cycle has changed a little so I just want to be fully transparent. This is start of week 6.

Morning weight: 181
BP: 118/87

Pinning EOD
Test 400mg/week
Tren Ace 160mg/week
EQ 300mg/week
NPP 300mg/week (Added week 4. Contemplating dropping to 210)
Proviron 25mg/day
Tbol 40mg/day (may pull back 20mg to drag out)
Anavar 50mg/day (almost done)
Cialis 10mg EOD

Supplements haven’t changed.

Tren effect:
Nothing mentally
Libido the same
Night sweats (just annoying nothing crazy)
Slight cough (that dry cough? Nothing crazy)
 
Tankie said:
Whatever it may be, I am feeling good this week. Not that I wasn’t the other weeks but this week is different. I just want to workout. If the wife didn’t think I was crazy, I’d probably go twice a day.

Cycle has changed a little so I just want to be fully transparent. This is start of week 6.

Morning weight: 181
BP: 118/87

Pinning EOD
Test 400mg/week
Tren Ace 160mg/week
EQ 300mg/week
NPP 300mg/week (Added week 4. Contemplating dropping to 210)
Proviron 25mg/day
Tbol 40mg/day (may pull back 20mg to drag out)
Anavar 50mg/day (almost done)
Cialis 10mg EOD

Supplements haven’t changed.

Tren effect:
Nothing mentally
Libido the same
Night sweats (just annoying nothing crazy)
Slight cough (that dry cough? Nothing crazy)
Click to expand...
Really happy you are feeling great bro, things are ticking along nicely. 🩵
 
2nd day in a row going 4 miles.

My goal is to keep doing it but is there a point where the cardio hurts the recomp?

Body weight has changed and I was doing 3 miles a day before so I’m just wondering.

2/17/26
Cardio
23 mins 2 miles

Wt 25# dips 15, 15, 20,
Flat bench 20@135, 20@135, 20@135
Incline bench 20@100, 20@100,20@100
H to L cables 2020, 20@20, 20@24
Rope pushdowns 20@40, 20@40, 20@40
OH tri ext 25@30, 30@35, 25@45
Str bar pushdown 20@50, 20@50, 20@50
55 mins

Cardio
23 mins 2 miles
 

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Tankie said:
2nd day in a row going 4 miles.

My goal is to keep doing it but is there a point where the cardio hurts the recomp?

Body weight has changed and I was doing 3 miles a day before so I’m just wondering.

2/17/26
Cardio
23 mins 2 miles

Wt 25# dips 15, 15, 20,
Flat bench 20@135, 20@135, 20@135
Incline bench 20@100, 20@100,20@100
H to L cables 2020, 20@20, 20@24
Rope pushdowns 20@40, 20@40, 20@40
OH tri ext 25@30, 30@35, 25@45
Str bar pushdown 20@50, 20@50, 20@50
55 mins

Cardio
23 mins 2 miles
Click to expand...
Awesome volume in that training still bro. Love the consistency 🩵
 
Tankie said:
Whatever it may be, I am feeling good this week. Not that I wasn’t the other weeks but this week is different. I just want to workout. If the wife didn’t think I was crazy, I’d probably go twice a day.

Cycle has changed a little so I just want to be fully transparent. This is start of week 6.

Morning weight: 181
BP: 118/87

Pinning EOD
Test 400mg/week
Tren Ace 160mg/week
EQ 300mg/week
NPP 300mg/week (Added week 4. Contemplating dropping to 210)
Proviron 25mg/day
Tbol 40mg/day (may pull back 20mg to drag out)
Anavar 50mg/day (almost done)
Cialis 10mg EOD

Supplements haven’t changed.

Tren effect:
Nothing mentally
Libido the same
Night sweats (just annoying nothing crazy)
Slight cough (that dry cough? Nothing crazy)
Click to expand...
i would add cardarine 10mgs to this with the tren :D @Tankie
 
Tankie said:
Whatever it may be, I am feeling good this week. Not that I wasn’t the other weeks but this week is different. I just want to workout. If the wife didn’t think I was crazy, I’d probably go twice a day.

Cycle has changed a little so I just want to be fully transparent. This is start of week 6.

Morning weight: 181
BP: 118/87

Pinning EOD
Test 400mg/week
Tren Ace 160mg/week
EQ 300mg/week
NPP 300mg/week (Added week 4. Contemplating dropping to 210)
Proviron 25mg/day
Tbol 40mg/day (may pull back 20mg to drag out)
Anavar 50mg/day (almost done)
Cialis 10mg EOD

Supplements haven’t changed.

Tren effect:
Nothing mentally
Libido the same
Night sweats (just annoying nothing crazy)
Slight cough (that dry cough? Nothing crazy)
Click to expand...
So the NPP is treating you nicely from the sounds of it?

Did your lifts shoot up at all?
 
2/18/26
Cardio
24 mins 2 miles

Pullups 23, 19, 16,
Deadlifts 20@115, 20@115, 20@115
Superset:
Chest supported rows 20@25’s, 20@25’s, 20@25’s
Db incline curls 20@20’s and 20@20s 20@20’s
Standing low cable rows 20@75, 20@75, 20@70
Rope curls 20@45, 20@45, 20@40
50 mins

Cardio
24 mins 2 miles
 

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BeMe said:
So the NPP is treating you nicely from the sounds of it?

Did your lifts shoot up at all?
Click to expand...
Close. Wouldn’t say it’s taken off yet. Thinking I’m just now getting full saturation. I think based off previous cycles it’s the NPP that has changed my mood. Not that it was bad before just a bit more intensity.

Downfall of taking multiple gear is you don’t know what is doing what. Eq I believe is starting to get into the system now too. Few more weeks and that should be close to full saturation also.

All coming together nicely! For now lol
 
Tankie said:
2/18/26
Cardio
24 mins 2 miles

Pullups 23, 19, 16,
Deadlifts 20@115, 20@115, 20@115
Superset:
Chest supported rows 20@25’s, 20@25’s, 20@25’s
Db incline curls 20@20’s and 20@20s 20@20’s
Standing low cable rows 20@75, 20@75, 20@70
Rope curls 20@45, 20@45, 20@40
50 mins

Cardio
24 mins 2 miles
Click to expand...
Good volume today :D i like the cardio!
 
Tankie said:
Close. Wouldn’t say it’s taken off yet. Thinking I’m just now getting full saturation. I think based off previous cycles it’s the NPP that has changed my mood. Not that it was bad before just a bit more intensity.

Downfall of taking multiple gear is you don’t know what is doing what. Eq I believe is starting to get into the system now too. Few more weeks and that should be close to full saturation also.

All coming together nicely! For now lol
Click to expand...
Yea it's tough to say what's doing what. That's why I basically ran Tren alone cuz it's my first time and I wanted to know for sure.

The NPP will hit within a week for sure. Should be in for some fun times.

Why you so crazy with the deadlift reps you animal LOL
 
BeMe said:
Yea it's tough to say what's doing what. That's why I basically ran Tren alone cuz it's my first time and I wanted to know for sure.

The NPP will hit within a week for sure. Should be in for some fun times.

Why you so crazy with the deadlift reps you animal LOL
Click to expand...
Mentally I’m thinking volume and cardio. The deadlifts may be a little excessive considering the exercise. I think I’ll back off them a little lol

I can’t wait for the NPP pop. I’m so dedicated to this cycle and to have everything engaged is going to be exciting!
 
Tankie said:
Mentally I’m thinking volume and cardio. The deadlifts may be a little excessive considering the exercise. I think I’ll back off them a little lol

I can’t wait for the NPP pop. I’m so dedicated to this cycle and to have everything engaged is going to be exciting!
Click to expand...
Your dedication for what you are doing is amazing!! You will get what you are shooting for!!
 
Question for all…. Still working on removing body fat but wonder if there is any chance this amount of cardio I’m doing is killing muscle?

Goal is a recomp and honestly with the current diet, cardio, weight training, and gear that I’m on my weight isn’t moving.

Good or bad?
 
Tankie said:
Touchdown!!!

Not the TD to get excited about just needed to reup on some supplements and happened to add a new one!

@Dreamer how could I pass up adding the red yeast rice!!!
Click to expand...
Nice one brother! its a great supp, keeps my lipids under control
 
Little tight in the hammys today but they eventually loosen up.

2/19/26
Cardio
25 mins 2 miles

Db side raises 25@15, 25@15, 25@15,
Db reverse fly’s 25@15, 25@15, 25@15
Db front raise 20@20 20@20 20@20
Single cable rear delts 20@15 20@15 20@20
Single cable side raises 15@10 10@15 15@10
Lying leg raises - 100x
45 mins

Cardio
24 mins 2 miles
 

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Tankie said:
Little tight in the hammys today but they eventually loosen up.

2/19/26
Cardio
25 mins 2 miles

Db side raises 25@15, 25@15, 25@15,
Db reverse fly’s 25@15, 25@15, 25@15
Db front raise 20@20 20@20 20@20
Single cable rear delts 20@15 20@15 20@20
Single cable side raises 15@10 10@15 15@10
Lying leg raises - 100x
45 mins

Cardio
24 mins 2 miles
Click to expand...
I like the workout!!
 
Tankie said:
Little tight in the hammys today but they eventually loosen up.

2/19/26
Cardio
25 mins 2 miles

Db side raises 25@15, 25@15, 25@15,
Db reverse fly’s 25@15, 25@15, 25@15
Db front raise 20@20 20@20 20@20
Single cable rear delts 20@15 20@15 20@20
Single cable side raises 15@10 10@15 15@10
Lying leg raises - 100x
45 mins

Cardio
24 mins 2 miles
Click to expand...
hammy work you massage them out?
 
Tankie said:
Mentally I’m thinking volume and cardio. The deadlifts may be a little excessive considering the exercise. I think I’ll back off them a little lol

I can’t wait for the NPP pop. I’m so dedicated to this cycle and to have everything engaged is going to be exciting!
Click to expand...
Bro 12 reps is huge on deadlifts. I have no clue how you're hitting 20. What a glutton for punishment lol. If you want some cardio you could always just hit the stair climber after you deadlift heavy like us normal people lol

When the NPP comes in some heavy deadlifts are gonna feel so great. Any day now bro
 
BeMe said:
Bro 12 reps is huge on deadlifts. I have no clue how you're hitting 20. What a glutton for punishment lol. If you want some cardio you could always just hit the stair climber after you deadlift heavy like us normal people lol

When the NPP comes in some heavy deadlifts are gonna feel so great. Any day now bro
Click to expand...
BeMe said:
Bro 12 reps is huge on deadlifts. I have no clue how you're hitting 20. What a glutton for punishment lol. If you want some cardio you could always just hit the stair climber after you deadlift heavy like us normal people lol

When the NPP comes in some heavy deadlifts are gonna feel so great. Any day now bro
Click to expand...
Yeah I’m gonna change that routine up a little next week. I cant deviate too much though without the professors approval though.
 
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
 

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Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
lower reps is fine but I still want to see you keep drop sets :D love to see the incline drop but drop should be way more like think about it like this
8x200 dropped to 30x50 example of a true pump drop set would get huge blood flow in @Tankie
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
@Tankie proud of you boss. This is a really good one. The push-ups look fantastic, a nice finish with the cardio.
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
Bros, heck of a job on this. The push-ups are looking good and I like the skull crushers as well. I like how you finish with some cardio. @Tankie
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
Nice job on the push ups. @Tankie you put together some great training and also you finished it up with 55 minutes. That's perfect.
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
@Tankie really looking forward to this man. The cardio is looking really good and I like your push ups and the pushing routine you put together.
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
You're not going to go wrong with this type of training. The pushups look fantastic and I like the cardio as well. @Tankie
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
All that high rep work is paying off. Knocking out 45 straight push ups is great.

You're a really strong presser bro!
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
Phenomenal volume as usual boss. Really getting large workloads in over a short time frame. Agree with everyone ⬆️ 45 push-ups is awesome brother 🩵
 
LevButlerov said:
lower reps is fine but I still want to see you keep drop sets :D love to see the incline drop but drop should be way more like think about it like this
8x200 dropped to 30x50 example of a true pump drop set would get huge blood flow in @Tankie
Click to expand...
I’ll post today’s workout a little later and let me know your thoughts. Last set I did a drop on on sets.
 
BeMe said:
All that high rep work is paying off. Knocking out 45 straight push ups is great.

You're a really strong presser bro!
Click to expand...
Thanks bro! Only do them once a week but do enjoy them.

The NPP has me really wanting to pump some weight and the EQ has me wanting to run my ass off. I think the Tren is actually stuck in the middle just wanting to kick ass lol!
 
Tankie said:
I’ll post today’s workout a little later and let me know your thoughts. Last set I did a drop on on sets.
Click to expand...
sure tag me after :D
 
2/21/26
Cardio
24 mins 2miles

Pull-ups 23, 18, 15
Seated rows neut 14@100,10@130, 10@130, 25@75
Wide grip lat pulls 14@115, 12@115, 10@115
Wide grip seated 12@115, 12@115, 11@115, 25@70
Rope curls 15@50, 15@50, 13@50, 25@25
Bayesian curls 12@25’s, 13@25’s, 12@25’s, 25@10’s
Ez bar cable curls 15@50, 13@50, 24@35, 30@20
60 mins

Cardio
24 mins 2 miles

@LevButlerov
 

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Tankie said:
2/21/26
Cardio
24 mins 2miles

Pull-ups 23, 18, 15
Seated rows neut 14@100,10@130, 10@130, 25@75
Wide grip lat pulls 14@115, 12@115, 10@115
Wide grip seated 12@115, 12@115, 11@115, 25@70
Rope curls 15@50, 15@50, 13@50, 25@25
Bayesian curls 12@25’s, 13@25’s, 12@25’s, 25@10’s
Ez bar cable curls 15@50, 13@50, 24@35, 30@20
60 mins

Cardio
24 mins 2 miles

@LevButlerov
Click to expand...
Food looks steady :D on the training I like the pulls but you couldn't drop set? @Tankie
 
Tankie said:
2/21/26
Cardio
24 mins 2miles

Pull-ups 23, 18, 15
Seated rows neut 14@100,10@130, 10@130, 25@75
Wide grip lat pulls 14@115, 12@115, 10@115
Wide grip seated 12@115, 12@115, 11@115, 25@70
Rope curls 15@50, 15@50, 13@50, 25@25
Bayesian curls 12@25’s, 13@25’s, 12@25’s, 25@10’s
Ez bar cable curls 15@50, 13@50, 24@35, 30@20
60 mins

Cardio
24 mins 2 miles

@LevButlerov
Click to expand...
Another great run legend. 23 pull ups is awesome. Once again serious volume brother 🩵
 
LevButlerov said:
Food looks steady :D on the training I like the pulls but you couldn't drop set? @Tankie
LevButlerov said:
Food looks steady :D on the training I like the pulls but you couldn't drop set? @Tankie
Click to expand...
No I didn’t really give you a drop set just once level down on the last set.

Today was back and bi’s. I don’t think your asking for me to drop set every exercise so how many exercises would you like to see as a drop set. You know I’m all ears so throw it at me. I like a challenge.

@LevButlerov
Click to expand...
 
LevButlerov said:
Food looks steady :D on the training I like the pulls but you couldn't drop set? @Tankie
Click to expand...

No I didn’t really give you a true drop set just one drop down on the last set.

Today was back and bi’s. I don’t think your asking for me to drop set every exercise so how many exercises would you like to see as a drop set. You know I’m all ears so throw it at me. I like a challenge.

@LevButlerov
 
Tankie said:
I’m feeling good brother. About 4hrs after working out I’m already looking forward to the next day. Quite the addiction I got going on.
Click to expand...
That is a good addiction.
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
@Tankie it’s good to mix it up like that man. Shock the system and put it under stress like that.
 
Tankie said:
Probably a couple dumb questions but I’m gonna ask anyways. Im in need of some blood work for the cycle. Need to know….

Do I need to fast?
Can I work out prior?

@Mobster @Kopite67 @BeMe @waggat @2Thick @Ulter @ceo @ROIDDERS @MarkNV @stevesmi @LevButlerov @ballin2504 @Freki
@RoySimpson @Dreamer @Pigsy
Click to expand...
I always fast. It's definitely important for some of the tests. For others I'm sure it wouldn't matter.

I never workout beforehand. Again it likely matters for some things and not others.
 
Tankie said:
No I didn’t really give you a true drop set just one drop down on the last set.

Today was back and bi’s. I don’t think your asking for me to drop set every exercise so how many exercises would you like to see as a drop set. You know I’m all ears so throw it at me. I like a challenge.

@LevButlerov
Click to expand...
how about 1 drop set per exercise? :D @Tankie
 
Off day today but I guess it was due. Early morning appointment messed up training and diet. Weight bump in squats so not all was bad.

Suppose to get hit with some serious snow tonight so it may throw off tomorrow’s cardio. May have to substitute with burpees if I can’t get out of the house.

2/22/26

Front lunges 12@35’s, 15@35’s, 15@35’s
SM squats 15@165, 10@215, 12@215
Leg ext 15@120
Leg curl 15@80, 12@80, 12@80
Db shrug 15@175, 20@175, 20@175
50 mins
 

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Tankie said:
Off day today but I guess it was due. Early morning appointment messed up training and diet. Weight bump in squats so not all was bad.

Suppose to get hit with some serious snow tonight so it may throw off tomorrow’s cardio. May have to substitute with burpees if I can’t get out of the house.

2/22/26

Front lunges 12@35’s, 15@35’s, 15@35’s
SM squats 15@165, 10@215, 12@215
Leg ext 15@120
Leg curl 15@80, 12@80, 12@80
Db shrug 15@175, 20@175, 20@175
50 mins
Click to expand...
Life has a way of messing hard set routines up. Still got it done legend 🩵
 
waggat said:
I always fast. It's definitely important for some of the tests. For others I'm sure it wouldn't matter.

I never workout beforehand. Again it likely matters for some things and not others.
Click to expand...
I figured so but was hoping different. I liked the reply but don’t like lol.

I scheduled it for a Monday so if I miss training it will only be cardio and abs. I’m a routine guy and this is just messing it up but needs to be done.
 
Tankie said:
Probably a couple dumb questions but I’m gonna ask anyways. Im in need of some blood work for the cycle. Need to know….

Do I need to fast?
Can I work out prior?

@Mobster @Kopite67 @BeMe @waggat @2Thick @Ulter @ceo @ROIDDERS @MarkNV @stevesmi @LevButlerov @ballin2504 @Freki
@RoySimpson @Dreamer @Pigsy
Click to expand...
You'll wanna fast for atleast 12 hours for some of the tests. You should stop working out atleast 2 days before you do the bloodwork. Sometimes I just say fuck it and only skip 1 day of training though. On most blood panels it will only mess up a couple of the markers by a little bit
 
Tankie said:
Alright changed things up today and went with some lower reps. No PRs just a little more weight. I was so pumped that I went after another 3 sets of presses after cardio. It felt good!

Think maybe moving forward I’ll do two days volume and two day weight on my chest/tris and back/bis days.

2/20/26
Cardio
24 mins 2 miles

Push ups 45, 32, 30
Supine press 15@190, 12@190, drop down set - 6@240, 9@190
Incline press 15@150, 15@150, drop down set - 8@200, 8@150
Skull crushers 20@50 15@60 15@60
Standing DB L to H crossovers 15@25’s, 12@25’s, 15@25’s
Str bar pushdown 15@60, 10@70, 12@70
OH tri ext 10@45, 8@45, 12@40
55 mins

Cardio
24 mins 2 miles

Supine press
7@280, 8@280, 7@280
Click to expand...
@Tankie Great workout right here!
 
Tankie said:
Start of week 7! Blood work scheduled for 3/2. Thank you all for your input!

Made it to the gym after work. I think I prefer first thing in the morning. Nothing exciting to report just a daily log.

2/23/26
Cardio
25 mins 2 miles

30 min abs

Cardio
20 mins 1.6 miles
Click to expand...
waiting on bloods good cardio :D
 
2/24/26
Cardio
24 mins 2 miles

25# dips 20, 18, 20
SM Flat bench 8@205, 12@165, 20@115
Incline press 9@190, 13@150, 22@100
H to L cable cross 12@30’s, 25@20’s, 35@15’s
Rope pushdowns 15@45, 25@35, 40@20
Oh tri ext 11@40, 20@30, 32@20
Str bar pushdown 20@60, 30@45, 50@40

Cardio
24 mins 2 miles
 

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Tankie said:
2/24/26
Cardio
24 mins 2 miles

25# dips 20, 18, 20
SM Flat bench 8@205, 12@165, 20@115
Incline press 9@190, 13@150, 22@100
H to L cable cross 12@30’s, 25@20’s, 35@15’s
Rope pushdowns 15@45, 25@35, 40@20
Oh tri ext 11@40, 20@30, 32@20
Str bar pushdown 20@60, 30@45, 50@40

Cardio
24 mins 2 miles
Click to expand...
steady flat bench 205 clean!
 
Tankie said:
2/24/26
Cardio
24 mins 2 miles

25# dips 20, 18, 20
SM Flat bench 8@205, 12@165, 20@115
Incline press 9@190, 13@150, 22@100
H to L cable cross 12@30’s, 25@20’s, 35@15’s
Rope pushdowns 15@45, 25@35, 40@20
Oh tri ext 11@40, 20@30, 32@20
Str bar pushdown 20@60, 30@45, 50@40

Cardio
24 mins 2 miles
Click to expand...
Great update brother. Epic volume as usual 😎 🩵
 
2/25/26
Cardio
24 mins 2 miles

Pull-up’s 23, 18, 15
Deadlifts 12@135, 8@185, 15@135
Chest supported rows 15@35’s, 20@25’s 30@15’s
Wide grip rows 13@130, 20@100, 35@70
Rope curls 12@60, 22@45, 30@30
Str bar cable curls 6@60, 10@50, 15@40,
Bayesian curls 12@25’s, 15@20’s, 20@15’s
60 mins

Cardio
25 mins 2 miles
 

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Tankie said:
2/25/26
Cardio
24 mins 2 miles

Pull-up’s 23, 18, 15
Deadlifts 12@135, 8@185, 15@135
Chest supported rows 15@35’s, 20@25’s 30@15’s
Wide grip rows 13@130, 20@100, 35@70
Rope curls 12@60, 22@45, 30@30
Str bar cable curls 6@60, 10@50, 15@40,
Bayesian curls 12@25’s, 15@20’s, 20@15’s
60 mins

Cardio
25 mins 2 miles
Click to expand...
Nasty little dropsets brother 🩵 How did they feel?
 
Tankie said:
2/25/26
Cardio
24 mins 2 miles

Pull-up’s 23, 18, 15
Deadlifts 12@135, 8@185, 15@135
Chest supported rows 15@35’s, 20@25’s 30@15’s
Wide grip rows 13@130, 20@100, 35@70
Rope curls 12@60, 22@45, 30@30
Str bar cable curls 6@60, 10@50, 15@40,
Bayesian curls 12@25’s, 15@20’s, 20@15’s
60 mins

Cardio
25 mins 2 miles
Click to expand...
I love this lift!!! You are killing it brother!!
Your Freaking Pull ups are unconscious!
Where are the pulldowns?!?
I bet your arms were pumped hardcore

Keep it up bro, you have set an awesome pace!!
 
MarkNV said:
I love this lift!!! You are killing it brother!!
Your Freaking Pull ups are unconscious!
Where are the pulldowns?!?
I bet your arms were pumped hardcore

Keep it up bro, you have set an awesome pace!!
Click to expand...
Thanks brother! I do back twice a week so this session is a focus on everything except pulldowns. They are my go to on Saturday ie lats and neutral and/or v grips.
Let me know if I’ve got this twisted somehow and can benefit another way.
 
Tankie said:
Thanks brother! I do back twice a week so this session is a focus on everything except pulldowns. They are my go to on Saturday ie lats and neutral and/or v grips.
Let me know if I’ve got this twisted somehow and can benefit another way.
Click to expand...
Whatever is working for YOU!! That is all that matters! Just keep grinding
 
2/26/26
Cardio
25 mins 2 miles

DB side raises 15@20’s, 12@20’s, 20@15’s
DB rev flys 17@20’s, 20@20’s, 26@15’s
Lying leg raise 150x
OH cable rear delts 20@70, 30@55, 40@40
Cable crunch 25@70, 25@70, 25@75
Front rope raises 12@35, 20@25, 30@20 (right shoulder doesn’t like this exercise)
Single cable side raises 15@10, 15@10, 15@10
55 mins

Cardio
25 mins 2 miles
 

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Tankie said:
2/25/26
Cardio
24 mins 2 miles

Pull-up’s 23, 18, 15
Deadlifts 12@135, 8@185, 15@135
Chest supported rows 15@35’s, 20@25’s 30@15’s
Wide grip rows 13@130, 20@100, 35@70
Rope curls 12@60, 22@45, 30@30
Str bar cable curls 6@60, 10@50, 15@40,
Bayesian curls 12@25’s, 15@20’s, 20@15’s
60 mins

Cardio
25 mins 2 miles
Click to expand...
looking much better but lets stay stable :D
 
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