Approved Log Cycle Recomp Journal

[Dave1288499]

Ha ha you're probably right. But it's still fun for me to show my body off and be an alpha to many.

That's why we do this shit

 

[Dave1288499]

28 days later
Week 1 · Day 1
Sun, Feb 22, 2026
Single-Leg Leg Curl
Set 1 : 40 kg x 12
Set 2 : 40 kg x 12
Set 3 : 40 kg x 12
Set 4 : 40 kg x 12
Set 5 : 35 kg x 8
Set 6 : 30 kg x 8
Belt Squat
Set 1 : 50 kg x 8
Set 2 : 70 kg x 8
Set 3 : 70 kg x 8
Set 4 : 70 kg x 8
Set 5 : 70 kg x 8
Set 6 : 60 kg x 8
Set 7 : 50 kg x 8
Set 8 : 40 kg x 8
Set 9 : 30 kg x 8
Front Squat (Barbell)
Set 1 : 70 kg x 12
Set 2 : 70 kg x 12
Set 3 : 70 kg x 12
Set 4 : 70 kg x 12
Set 5 : 50 kg x 8
Set 6 : 40 kg x 6
Bulgarian Split Squat (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 26 kg x 8
Set 3 : 16 kg x 8
Set 4 : 11 kg x 8
Leg Extension
Set 1 : 70 kg x 8
Set 2 : 80 kg x 8
Set 3 : 90 kg x 8
Set 4 : 110 kg x 8
Set 5 : 95 kg x 8
Set 6 : 80 kg x 8
Set 7 : 75 kg x 8
Set 8 : 70 kg x 8


Most of this workout was dropsets and I couldn't program dropsets into boostcamp and here's my legs from front on

 

[Ulter]

That's why we do this shit

yeah when i was younger i did it to attract the ladies

 

[Dave1288499]

yeah when i was younger i did it to attract the ladies

Ngl I was similar as a teen, my reason for hopping on gear had to do with an abusive relationship

 

[Dave1288499]

28 days later
Week 1 · Day 2
Mon, Feb 23, 2026
Bench Press (Dumbbell)
Set 1 : 41 kg x 8
Set 2 : 41 kg x 1
Set 3 : 36 kg x 8
Set 4 : 31 kg x 8
Set 5 : 26 kg x 8
Incline Bench Press (Barbell)
Set 1 : 70 kg x 8
Set 2 : 80 kg x 8
Set 3 : 85 kg x 2
Incline Flyes Dumbell
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15
Barbell Facepull
Set 1 : 48 kg x 15
Set 2 : 48 kg x 15
Set 3 : 38 kg x 15
Set 4 : 38 kg x 15
Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8
Front raise Barbell
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12

 

[Dave1288499]

28 days later
Week 1 · Day 2
Mon, Feb 23, 2026
Bench Press (Dumbbell)
Set 1 : 41 kg x 8
Set 2 : 41 kg x 1
Set 3 : 36 kg x 8
Set 4 : 31 kg x 8
Set 5 : 26 kg x 8
Incline Bench Press (Barbell)
Set 1 : 70 kg x 8
Set 2 : 80 kg x 8
Set 3 : 85 kg x 2
Incline Flyes Dumbell
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15
Barbell Facepull
Set 1 : 48 kg x 15
Set 2 : 48 kg x 15
Set 3 : 38 kg x 15
Set 4 : 38 kg x 15
Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8
Front raise Barbell
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12

Upped carbs to 500 on medium days, lowered test to 250, deca still 400. Not much changes

 

[LevButlerov]

28 days later
Week 1 · Day 2
Mon, Feb 23, 2026
Bench Press (Dumbbell)
Set 1 : 41 kg x 8
Set 2 : 41 kg x 1
Set 3 : 36 kg x 8
Set 4 : 31 kg x 8
Set 5 : 26 kg x 8
Incline Bench Press (Barbell)
Set 1 : 70 kg x 8
Set 2 : 80 kg x 8
Set 3 : 85 kg x 2
Incline Flyes Dumbell
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15
Barbell Facepull
Set 1 : 48 kg x 15
Set 2 : 48 kg x 15
Set 3 : 38 kg x 15
Set 4 : 38 kg x 15
Lateral Raise (Dumbbell)
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8
Set 4 : 16 kg x 8
Front raise Barbell
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12

day 2 is good clean bench work

 

[Dave1288499]

day 2 is good clean bench work

Thanks my numbers are down but I lost a fair bit of weight, lowered carbs because my stomach isn't doing well probably due to the being sick thing

 

[Dave1288499]

Thanks my numbers are down but I lost a fair bit of weight, lowered carbs because my stomach isn't doing well probably due to the being sick thing

Nvm it was the maltedextrose

 

[LevButlerov]

Thanks my numbers are down but I lost a fair bit of weight, lowered carbs because my stomach isn't doing well probably due to the being sick thing

sometimes you need to cut carbs and lean out

 

[Dave1288499]

sometimes you need to cut carbs and lean out

I got down in weight from not being able to physically eat for a week. I upped food because I feel quite frustrated at the lack of ability to eat or train for a period of time. Most of December and January my foods been low. I figured out what was irritating my gut yesterday an intra carb I got because it was cheap

 

[LevButlerov]

I got down in weight from not being able to physically eat for a week. I upped food because I feel quite frustrated at the lack of ability to eat or train for a period of time. Most of December and January my foods been low. I figured out what was irritating my gut yesterday an intra carb I got because it was cheap

you should get some digestive aids imo

 

[Dave1288499]

you should get some digestive aids imo

No i don't think it's necessary, I just need to stop using that carb powder and stick to my glucose or dextrose

 

[Dave1288499]

28 days later
Week 1 · Day 3
Tue, Feb 24, 2026
One Arm Bent Over Row
Set 1 : 30 kg x 8
Set 2 : 30 kg x 8
Set 3 : 30 kg x 8
Set 4 : 30 kg x 8
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10
Set 5 : 28 kg x 10
Set 6 : 28 kg x 10

I suppersetted these two
Row Incline
Set 1 : 58 kg x 12
Set 2 : 58 kg x 12
Set 3 : 58 kg x 12
Set 4 : 58 kg x 12
Kelso Shrug (Chest Supported)
Set 1 : 58 kg x 10
Set 2 : 58 kg x 10
Set 3 : 58 kg x 10
Set 4 : 58 kg x 10

Superset these movements
Standing Pullover (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10
Single Arm Row (Cable)
Set 1 : 20 kg x 8
Set 2 : 20 kg x 8
Set 3 : 20 kg x 8
Set 4 : 20 kg x 8
Plate Shrug
Set 1 : 10 kg x 20
Set 2 : 10 kg x 20
Set 3 : 10 kg x 20
Set 4 : 10 kg x 20
Was tired from work because I have to interact with people and 3hrs sleep out of necessity. So weights lower to compensate. But I did have a nose bleed so that probably confirms my load (does not equal) intensity idea, my idea that intensity is a combination of volume and load doesn't appear to have many people that agree based on how I see people use the terms.

 

[Dave1288499]

you should get some digestive aids imo

I eat sourkraut and a lot of fermented foods so.i don't think it is necessary. My diet is built around variety and a little bit of everything

 

[LevButlerov]

I eat sourkraut and a lot of fermented foods so.i don't think it is necessary. My diet is built around variety and a little bit of everything

any pics of it? post some of the fermented foods please

 

[LevButlerov]

28 days later
Week 1 · Day 3
Tue, Feb 24, 2026
One Arm Bent Over Row
Set 1 : 30 kg x 8
Set 2 : 30 kg x 8
Set 3 : 30 kg x 8
Set 4 : 30 kg x 8
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10
Set 5 : 28 kg x 10
Set 6 : 28 kg x 10

I suppersetted these two
Row Incline
Set 1 : 58 kg x 12
Set 2 : 58 kg x 12
Set 3 : 58 kg x 12
Set 4 : 58 kg x 12
Kelso Shrug (Chest Supported)
Set 1 : 58 kg x 10
Set 2 : 58 kg x 10
Set 3 : 58 kg x 10
Set 4 : 58 kg x 10

Superset these movements
Standing Pullover (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10
Single Arm Row (Cable)
Set 1 : 20 kg x 8
Set 2 : 20 kg x 8
Set 3 : 20 kg x 8
Set 4 : 20 kg x 8
Plate Shrug
Set 1 : 10 kg x 20
Set 2 : 10 kg x 20
Set 3 : 10 kg x 20
Set 4 : 10 kg x 20
Was tired from work because I have to interact with people and 3hrs sleep out of necessity. So weights lower to compensate. But I did have a nose bleed so that probably confirms my load (does not equal) intensity idea, my idea that intensity is a combination of volume and load doesn't appear to have many people that agree based on how I see people use the terms.

nose bleeds? check your BP

 

[Dave1288499]

nose bleeds? check your BP

It was a once off while training, I don't ever feel like puking it's just a nose bleed I get when I train at higher intensities, BP is 119

 

[Dave1288499]

any pics of it? post some of the fermented foods please

I don't photograph my food often because I basically eat the same shit different day, earlier in my posts I showed some of my diet

 

[Dave1288499]

It was a once off while training, I don't ever feel like puking it's just a nose bleed I get when I train at higher intensities, BP is 119

Or lower

 

[LevButlerov]

I don't photograph my food often because I basically eat the same shit different day, earlier in my posts I showed some of my diet

just the fermented foods for us

 

[LevButlerov]

It was a once off while training, I don't ever feel like puking it's just a nose bleed I get when I train at higher intensities, BP is 119

interesting you have ed bp readings?

 

[Dave1288499]

interesting you have ed bp readings?

I take them EOD, I don't have my notebook at work.

 

[Dave1288499]

just the fermented foods for us

I mention this stuff every now and then but basic shit really. I need to restock on kimchi and Greek yoghurt as I am low but I don't have a supermarket I can get to easily (sad face). My reasoning behind not really wanting to take digestive aids is I'm not sure where I can get micro biome testing in NZ (that I can practically go to). The thing is often I won't do something just because someone said I need a reason why. The bug I got in Jan was a short term freak thing, and the bug I got this month I got from someone else hired for harvest. I run lower protein (currently at 190g about to raise to 200g) and my stomach tolerates it well. I might stick with my slow titration of protein overtime.

 

[LevButlerov]

View attachment 189266View attachment 189267View attachment 189268View attachment 189269View attachment 189270

I mention this stuff every now and then but basic shit really. I need to restock on kimchi and Greek yoghurt as I am low but I don't have a supermarket I can get to easily (sad face). My reasoning behind not really wanting to take digestive aids is I'm not sure where I can get micro biome testing in NZ (that I can practically go to). The thing is often I won't do something just because someone said I need a reason why. The bug I got in Jan was a short term freak thing, and the bug I got this month I got from someone else hired for harvest. I run lower protein (currently at 190g about to raise to 200g) and my stomach tolerates it well. I might stick with my slow titration of protein overtime.

This is good actually you're doing the fermenting yourself or buy? @Dave1288499

 

[Dave1288499]

This is good actually you're doing the fermenting yourself or buy? @Dave1288499

Buying but that's mostly because I would forget or get impatient

 

[LevButlerov]

Buying but that's mostly because I would forget or get impatient

fair

 

[Dave1288499]

fair

Also you didn't think I do what I say I do?

 

[LevButlerov]

Also you didn't think I do what I say I do?

I think being honest and open is the best

 

[Dave1288499]

28 days later
Week 1 · Day 6
Sat, Feb 28, 2026
Tricep Rope Push Down (Cable)
Set 1 : 30 kg x 12
Set 2 : 30 kg x 12
Set 3 : 30 kg x 12
Set 4 : 30 kg x 12
Incline Curl (Dumbbell)
Set 1 : 11 kg x 8
Set 2 : 11 kg x 8
Set 3 : 11 kg x 8
Set 4 : 11 kg x 8
Dips Between Chairs
Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps
Set 4 : 10 reps
Bicep Curl (EZ Bar)
Set 1 : 38 kg x 6
Set 2 : 38 kg x 6
Set 3 : 38 kg x 6
Set 4 : 38 kg x 6
Reverse Bicep Curl (EZ Bar)
Set 1 : 38 kg x 12
Set 2 : 38 kg x 12
Set 3 : 38 kg x 12
Set 4 : 38 kg x 12
Skull Crusher (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 12


All this was supersets and I have trouble coordinating skull crushers with dumbbells so I keep it light with them because one arm veers off no matter what weight. I'll stick to jm press I feel less awkward

 

[Dave1288499]

I think being honest and open is the best

I am honest

 

[LevButlerov]

I am honest

very good

 

[Dave1288499]

28 days later
Week 1 · Day 7
Sun, Mar 01, 2026
Single Leg Hip Thrust
Set 1 : 41 kg x 12
Set 2 : 41 kg x 12
Set 3 : 41 kg x 12
Set 4 : 41 kg x 12
Goblet Squat
Set 1 : 41 kg x 12
Set 2 : 41 kg x 12
Set 3 : 41 kg x 12
Set 4 : 41 kg x 12
Lunge (Barbell)
Set 1 : 70 kg x 8
Set 2 : 70 kg x 8
Set 3 : 70 kg x 8

 

[Dave1288499]

Knees suck so I don't trust lunges enough to go heavy

 

[Dave1288499]

Here's my revised diet with options and allowances for overwhelm as my stress is something to manage to prevent shutdowns and meltdowns. Honestly I don't understand how my mind is a superpower it just gets in the way. This unmasking shit is hard and I have so much shit to work through

 

[LevButlerov]

28 days later
Week 1 · Day 7
Sun, Mar 01, 2026
Single Leg Hip Thrust
Set 1 : 41 kg x 12
Set 2 : 41 kg x 12
Set 3 : 41 kg x 12
Set 4 : 41 kg x 12
Goblet Squat
Set 1 : 41 kg x 12
Set 2 : 41 kg x 12
Set 3 : 41 kg x 12
Set 4 : 41 kg x 12
Lunge (Barbell)
Set 1 : 70 kg x 8
Set 2 : 70 kg x 8
Set 3 : 70 kg x 8

strong day i like the lunges 70kgs is big @Dave1288499

Knees suck so I don't trust lunges enough to go heavy

at your age?

Here's my revised diet with options and allowances for overwhelm as my stress is something to manage to prevent shutdowns and meltdowns. Honestly I don't understand how my mind is a superpower it just gets in the way. This unmasking shit is hard and I have so much shit to work through

View attachment 191391View attachment 191393

i tried to zoom but cant read it sorry, very hard to figure it

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Dave1288499]

strong day i like the lunges 70kgs is big @Dave1288499

at your age?

i tried to zoom but cant read it sorry, very hard to figure it

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

Please don't say at my age again, as I have issues with my medial ligament; I have had several injuries to the same part of my knee, remember docking ?
I'm capable of more but my knee on lunges is the problem.
My handwriting will never be great

 

[LevButlerov]

Please don't say at my age again, as I have issues with my medial ligament; I have had several injuries to the same part of my knee, remember docking ?
I'm capable of more but my knee on lunges is the problem.
My handwriting will never be great

I didnt actually say your age, i said you are young but I do understand you sorry wont do it again.

 

[Dave1288499]

I didnt actually say your age, i said you are young but I do understand you sorry wont do it again.

You said "at my age"

 

[waggat]

Knees suck so I don't trust lunges enough to go heavy

I find reverse lunges easiest on the knees.

Also can you do leg exercises that don't stress the knees like SLDL's? Or do you do them on another day?

 

[Dave1288499]

I find reverse lunges easiest on the knees.

Also can you do leg exercises that don't stress the knees like SLDL's? Or do you do them on another day?

Another day, this was my third leg day and focused on glute pump

 

[Dave1288499]

28 days later
Week 2 · Day 1
Mon, Mar 02, 2026
Bench Press (Dumbbell)
Set 1 : 41 kg x 8
Set 2 : 41 kg x 8
Set 3 : 41 kg x 8
Decline Bench Press (Barbell)
Set 1 : 90 kg x 6
Set 2 : 100 kg x 6
Set 3 : 105 kg x 5
Incline Flyes Dumbell
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10
Dip (Bodyweight)
Set 1 : 12 reps
Set 2 : 12 reps
Front Raise
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15
6 Ways
Set 1 : 6 kg x 3
Set 2 : 2 kg x 10
Set 3 : 2 kg x 10
Set 4 : 2 kg x 10

 

[Dave1288499]

Little embarrassing at the end but I went harder than last week because I am feeling more confident

 

[Dave1288499]

28 days later
Week 2 · Day 2
Tue, Mar 03, 2026
Bent over row dead stop
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
T-Bar Row
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 8

More tired from work but honestly fuck it. Had to cut workout short because something came up

 

[LevButlerov]

28 days later
Week 2 · Day 2
Tue, Mar 03, 2026
Bent over row dead stop
Set 1 : 36 kg x 10
Set 2 : 36 kg x 10
Set 3 : 36 kg x 10
T-Bar Row
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 90 kg x 8

More tired from work but honestly fuck it. Had to cut workout short because something came up

strong volume pushed it

 

[Dave1288499]

strong volume pushed it

Next workout I'll finish

 

[LevButlerov]

Next workout I'll finish

awesome

 

[Dave1288499]

28 days later
Week 2 · Day 4
Sat, Mar 07, 2026
Lying Leg Curl
Set 1 : 60 kg x 8
Set 2 : 60 kg x 8
Set 3 : 60 kg x 8
Set 4 : 60 kg x 8
Set 5 : 50 kg x 8
Set 6 : 45 kg x 8
Set 7 : 40 kg x 8
Set 8 : 35 kg x 8
Squat (Barbell)
Set 1 : 100 kg x 15
Set 2 : 100 kg x 15
Set 3 : 150 kg x 8
Set 4 : 180 kg x 8
Set 5 : 120 kg x 8
Set 6 : 60 kg x 15
Zercher Squat (Barbell)
Set 1 : 50 kg x 10
Set 2 : 60 kg x 10
Set 3 : 70 kg x 10
Set 4 : 35 kg x 42

Most of this was drop sets and boostcamp don't have a good way to record drop sets

 

[waggat]

28 days later
Week 2 · Day 4
Sat, Mar 07, 2026
Lying Leg Curl
Set 1 : 60 kg x 8
Set 2 : 60 kg x 8
Set 3 : 60 kg x 8
Set 4 : 60 kg x 8
Set 5 : 50 kg x 8
Set 6 : 45 kg x 8
Set 7 : 40 kg x 8
Set 8 : 35 kg x 8
Squat (Barbell)
Set 1 : 100 kg x 15
Set 2 : 100 kg x 15
Set 3 : 150 kg x 8
Set 4 : 180 kg x 8
Set 5 : 120 kg x 8
Set 6 : 60 kg x 15
Zercher Squat (Barbell)
Set 1 : 50 kg x 10
Set 2 : 60 kg x 10
Set 3 : 70 kg x 10
Set 4 : 35 kg x 42

Most of this was drop sets and boostcamp don't have a good way to record drop sets

Hey mate, is that 28 days later a John Meadows program?

 

[Dave1288499]

Hey mate, is that 28 days later a John Meadows program?

Yes I made modifications based on my equipment

 

[LevButlerov]

28 days later
Week 2 · Day 4
Sat, Mar 07, 2026
Lying Leg Curl
Set 1 : 60 kg x 8
Set 2 : 60 kg x 8
Set 3 : 60 kg x 8
Set 4 : 60 kg x 8
Set 5 : 50 kg x 8
Set 6 : 45 kg x 8
Set 7 : 40 kg x 8
Set 8 : 35 kg x 8
Squat (Barbell)
Set 1 : 100 kg x 15
Set 2 : 100 kg x 15
Set 3 : 150 kg x 8
Set 4 : 180 kg x 8
Set 5 : 120 kg x 8
Set 6 : 60 kg x 15
Zercher Squat (Barbell)
Set 1 : 50 kg x 10
Set 2 : 60 kg x 10
Set 3 : 70 kg x 10
Set 4 : 35 kg x 42

Most of this was drop sets and boostcamp don't have a good way to record drop sets

Staying strong a lot of squats

 

[Dave1288499]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

 

[Dave1288499]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

Lots of pain here but I'm definitely getting stronger (could be because of the anadrol I took this session). Used some interesting intensifiers, honestly this probably will be my go to program for a while

 

[LevButlerov]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

some massive volume nice @Dave1288499

 

[Mobster]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

Too much volume just for arms IMO

 

[Dave1288499]

Too much volume just for arms IMO

Oh I agree

 

[stevesmi]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

@Dave1288499 these workouts are excellent. and alot of people can read this and also get ideas from them as well. keep it up!

 

[2Thick]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

attaboy Dave! that is the way to push an amazing workout! tricep pushdown is on point @Dave1288499

 

[Ulter]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

Preacher curl and hammer curl are fantastic together. The bicep curl is also on point. I like it. @Dave1288499 keep up the good work on this.

 

[ceo]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

@Dave1288499 Bros, the tricep push downs and preacher curl are insane and I like the seated overhead extension. That's definitely on point.

 

[Dave1288499]

Preacher curl and hammer curl are fantastic together. The bicep curl is also on point. I like it. @Dave1288499 keep up the good work on this.

The hammer curls were a super set for my third incline curl set

 

[Dave1288499]

@Dave1288499 Bros, the tricep push downs and preacher curl are insane and I like the seated overhead extension. That's definitely on point.

Yeah I had a nasty pump that night, I've been having energy level issues so I've been adding rest days

 

[ROIDDERS]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

Pumpin the iron; it is the best thing you can do, especially with the different sets and reps that you're doing. @Dave1288499

 

[Dave1288499]

Pumpin the iron; it is the best thing you can do, especially with the different sets and reps that you're doing. @Dave1288499

As far as I'm aware you want a variety of rep ranges to cover your bases in terms of training every part

 

[ceo]

Yeah I had a nasty pump that night, I've been having energy level issues so I've been adding rest days

Bros, you got to get that pump. Get that blood blowing.

 

[Ulter]

The hammer curls were a super set for my third incline curl set

oh wow so you must have had a really good session.

 

[ROIDDERS]

As far as I'm aware you want a variety of rep ranges to cover your bases in terms of training every part

I think it's very important too to not get bored with your training.

 

[ballin2504]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

@Dave1288499 really nice training update

 

[RoySimpson]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

@Dave1288499 Crushed this workout!

 

[Tiger Salman Khan]

28 days later
Week 2 · Day 5
Sun, Mar 08, 2026
Tricep Pushdowns individual handles
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Bicep Curl (EZ Bar)
Set 1 : 53 kg x 8
Set 2 : 48 kg x 6
Set 3 : 48 kg x 8
Set 4 : 43 kg x 6
Set 5 : 43 kg x 8
Set 6 : 38 kg x 6
Incline Curl (Dumbbell)
Set 1 : 16 kg x 12
Set 2 : 16 kg x 12
Set 3 : 16 kg x 12
Set 4 : 16 kg x 7
Tricep Pushdown (Cable)
Set 1 : 20 kg x 30
Set 2 : 30 kg x 30
Set 3 : 30 kg x 30
Set 4 : 40 kg x 30
Preacher Curl (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Set 5 : 28 kg x 12
Seated Overhead Extension (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12
Set 4 : 28 kg x 12
Hammer Curl (Dumbbell)
Set 1 : 16 kg x 41

@Dave1288499 volume looks amazing......

 

[Dave1288499]

@Dave1288499 volume looks amazing......

The swelling lasted a couple days

 

[Dave1288499]

28 days later
Week 2 · Day 6
Mon, Mar 16, 2026
Incline Bench Press (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8
Set 4 : 36 kg x 8
Incline Bench Press (Barbell)
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 85 kg x 5
Set 4 : 80 kg x 5
Incline Chest Fly (Dumbbell)
Set 1 : 11 kg x 10
Set 2 : 11 kg x 10
Set 3 : 11 kg x 10
Set 4 : 11 kg x 10

 

[LevButlerov]

28 days later
Week 2 · Day 6
Mon, Mar 16, 2026
Incline Bench Press (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 36 kg x 8
Set 3 : 36 kg x 8
Set 4 : 36 kg x 8
Incline Bench Press (Barbell)
Set 1 : 90 kg x 8
Set 2 : 90 kg x 8
Set 3 : 85 kg x 5
Set 4 : 80 kg x 5
Incline Chest Fly (Dumbbell)
Set 1 : 11 kg x 10
Set 2 : 11 kg x 10
Set 3 : 11 kg x 10
Set 4 : 11 kg x 10

benching hard strong volume on chest

 

[Dave1288499]

benching hard strong volume on chest

Thanks

 

[LevButlerov]

Thanks

EVO family support

 

[Dave1288499]

EVO family support

I rested last week and resumed training this week

 

[LevButlerov]

I rested last week and resumed training this week

good

 

[Dave1288499]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

 

[LevButlerov]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

pumping hard 150 on rack pulls!

 

[Mobster]

I see an awful lot of people who do rack pulls in lieu of the harder deadlifts

 

[stevesmi]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

@Dave1288499 Amazing work on the metal rows, the rack pulls, and the pull-ups. Those really work the hell out of your body.

 

[2Thick]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

Nice workout on this, buddy. This is the way to put together some nice training. And I like the pullovers to finish things off with the easy bar. @Dave1288499

 

[Ulter]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

You are doing amazing on this one. I like how you are doing the metal rows to start. You're keeping things simple, but you're really hitting the hell out of things. @Dave1288499

 

[ceo]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

@Dave1288499 Bros, this looking terrific. I like the rack pull and pull-ups. These are good exercises you can push yourself in.

 

[ROIDDERS]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

Keep up the good work on this. I like the rack pulls and I like the pull-ups. You're not gonna go wrong on either. @Dave1288499

 

[ballin2504]

28 days later
Week 3 · Day 1
Wed, Mar 18, 2026
Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8
Set 4 : 50 kg x 8
Rack Pull (Barbell)
Set 1 : 150 kg x 8
Set 2 : 150 kg x 8
Set 3 : 0 reps
Set 4 : 0 reps
Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 8 reps
Set 2 : 6 reps
Set 3 : 0 reps
Set 4 : 0 reps
Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10


I did half the programmed rack pull, pull-up superset because I realised 4 sets might leave me taking another break

@Dave1288499 great training update. Getting some good work in

 

[Dave1288499]

Had to take a week off as 12 hr work days were destroying me, I lowered frequency and volume.
Dorian Yates High Intensity Training (HIT) Program
Delts, Triceps, Abs
Sun, Mar 29, 2026
Overhead Press (Barbell)
Set 1 : 50 kg x 12
Set 2 : 60 kg x 10
Set 3 : 65 kg x 5
Lateral Raise (Dumbbell)
Set 1 : 11 kg x 10
Set 2 : 26 kg x 8
Leaning Lateral Rais (Dumbbell)
Set 1 : 18 kg x 10
Set 2 : 22 kg x 8
Shrug (Barbell)
Set 1 : 100 kg x 10
Set 2 : 120 kg x 8
Tricep Pushdown (Cable)
Set 1 : 40 kg x 12
Set 2 : 50 kg x 10
Set 3 : 55 kg x 7
JM Press
Set 1 : 58 kg x 12
Set 2 : 68 kg x 4
Single Arm Pushdown
Set 1 : 30 kg x 8
Roman Chair Sit Up
Set 1 : 20 reps
Abs Crunch (Bodyweight)
Set 1 : 20 reps
Reverse Abs Crunch (Bodyweight)
Set 1 : 10 reps

 

[LevButlerov]

Had to take a week off as 12 hr work days were destroying me, I lowered frequency and volume.
Dorian Yates High Intensity Training (HIT) Program
Delts, Triceps, Abs
Sun, Mar 29, 2026
Overhead Press (Barbell)
Set 1 : 50 kg x 12
Set 2 : 60 kg x 10
Set 3 : 65 kg x 5
Lateral Raise (Dumbbell)
Set 1 : 11 kg x 10
Set 2 : 26 kg x 8
Leaning Lateral Rais (Dumbbell)
Set 1 : 18 kg x 10
Set 2 : 22 kg x 8
Shrug (Barbell)
Set 1 : 100 kg x 10
Set 2 : 120 kg x 8
Tricep Pushdown (Cable)
Set 1 : 40 kg x 12
Set 2 : 50 kg x 10
Set 3 : 55 kg x 7
JM Press
Set 1 : 58 kg x 12
Set 2 : 68 kg x 4
Single Arm Pushdown
Set 1 : 30 kg x 8
Roman Chair Sit Up
Set 1 : 20 reps
Abs Crunch (Bodyweight)
Set 1 : 20 reps
Reverse Abs Crunch (Bodyweight)
Set 1 : 10 reps

back at it strong

 

[Dave1288499]

I realised the other program I ran last week wouldn't address my personal weaknesses so I found a program that does
Week 1 · Day 1
Tue, Apr 07, 2026

Meadow Row
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 40 kg x 8

One Arm Bent Over Row
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 40 kg x 8

Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Lat Pulldown Reverse Grip
Set 1 : 40 kg x 12
Set 2 : 40 kg x 12
Set 3 : 40 kg x 12

 

[LevButlerov]

I realised the other program I ran last week wouldn't address my personal weaknesses so I found a program that does
Week 1 · Day 1
Tue, Apr 07, 2026

Meadow Row
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 40 kg x 8

One Arm Bent Over Row
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 40 kg x 8

Pullover (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Lat Pulldown Reverse Grip
Set 1 : 40 kg x 12
Set 2 : 40 kg x 12
Set 3 : 40 kg x 12

good you pushing it hard row it

 

[Dave1288499]

No training today as preparing for a cyclone just incase

 

[LevButlerov]

No training today as preparing for a cyclone just incase

View attachment 211847

be safe

 

[Dave1288499]

be safe

That's the plan

 

[LevButlerov]

That's the plan

perfect

 

[Dave1288499]

Long story short the cyclone wasn't super damaging at least to where I live but from what I have heard the Whakatane region was hit bad. I spent Saturday celebrating My mates 26th oh and a new piercing have I. I changed my test dose to 500, deca is down to 200 (as I basically was too busy to pin), EQ is still 200. Basically my androgen load is the same. I'll be playing DnD with some bros at some point in the future.

Week 1 · Day 1
Mon, Apr 13, 2026

Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

One Arm Bent Over Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

Dumbbell Bench Pullover (banded)
Set 1 : 11.3 kg x 10
Set 2 : 11.3 kg x 10
Set 3 : 11.3 kg x 10

Lat Pulldown Reverse Grip with a person pushing down at the stretch position 6sec hold at end
Set 1 : 70 kg x 12
Set 2 : 50 kg x 12
Set 3 : 50 kg x 12
Mondays workout

 

[Dave1288499]

Week 1 · Day 2
Tue, Apr 14, 2026

Single-Leg Leg Curl (my brother was applying resistance on the eccentric phase. On last set5 assisted and 10 partials
Set 1 : 30 kg x 8
Set 2 : 30 kg x 8
Set 3 : 35 kg x 8

Squat (Barbell)
Set 1 : 160 kg x 8
Set 2 : 150 kg x 8
Set 3 : 150 kg x 8

Bulgarian Split Squat (Dumbbell)
Drop set of death
Set 1 : 11 kg x 10
Set 2 : 20 kg x 10
Set 3 : 23 kg x 10
Set 4 : 26 kg x 10
Set 5 : 23 kg x 10
Set 6 : 20 kg x 10
Set 7 : 11 kg x 10

Stiff Leg Deadlift (Dumbbell)
Set 1 : 46 kg x 8
Set 2 : 46 kg x 8

 

[Dave1288499]

Long story short the cyclone wasn't super damaging at least to where I live but from what I have heard the Whakatane region was hit bad. I spent Saturday celebrating My mates 26th oh and a new piercing have I. I changed my test dose to 500, deca is down to 200 (as I basically was too busy to pin), EQ is still 200. Basically my androgen load is the same. I'll be playing DnD with some bros at some point in the future.

Week 1 · Day 1
Mon, Apr 13, 2026

Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

One Arm Bent Over Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

Dumbbell Bench Pullover (banded)
Set 1 : 11.3 kg x 10
Set 2 : 11.3 kg x 10
Set 3 : 11.3 kg x 10

Lat Pulldown Reverse Grip with a person pushing down at the stretch position 6sec hold at end
Set 1 : 70 kg x 12
Set 2 : 50 kg x 12
Set 3 : 50 kg x 12
Mondays workout

So my dumb ass forgot to post this

 

[LevButlerov]

Long story short the cyclone wasn't super damaging at least to where I live but from what I have heard the Whakatane region was hit bad. I spent Saturday celebrating My mates 26th oh and a new piercing have I. I changed my test dose to 500, deca is down to 200 (as I basically was too busy to pin), EQ is still 200. Basically my androgen load is the same. I'll be playing DnD with some bros at some point in the future.

Week 1 · Day 1
Mon, Apr 13, 2026

Meadow Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

One Arm Bent Over Row
Set 1 : 50 kg x 8
Set 2 : 50 kg x 8
Set 3 : 50 kg x 8

Dumbbell Bench Pullover (banded)
Set 1 : 11.3 kg x 10
Set 2 : 11.3 kg x 10
Set 3 : 11.3 kg x 10

Lat Pulldown Reverse Grip with a person pushing down at the stretch position 6sec hold at end
Set 1 : 70 kg x 12
Set 2 : 50 kg x 12
Set 3 : 50 kg x 12
Mondays workout

Week 1 · Day 2
Tue, Apr 14, 2026

Single-Leg Leg Curl (my brother was applying resistance on the eccentric phase. On last set5 assisted and 10 partials
Set 1 : 30 kg x 8
Set 2 : 30 kg x 8
Set 3 : 35 kg x 8

Squat (Barbell)
Set 1 : 160 kg x 8
Set 2 : 150 kg x 8
Set 3 : 150 kg x 8

Bulgarian Split Squat (Dumbbell)
Drop set of death
Set 1 : 11 kg x 10
Set 2 : 20 kg x 10
Set 3 : 23 kg x 10
Set 4 : 26 kg x 10
Set 5 : 23 kg x 10
Set 6 : 20 kg x 10
Set 7 : 11 kg x 10

Stiff Leg Deadlift (Dumbbell)
Set 1 : 46 kg x 8
Set 2 : 46 kg x 8

good training 160 big squat there!

 

[Dave1288499]

good training 160 big squat there!

I thought 160 wouldn't fuck me up as much

 

[LevButlerov]

I thought 160 wouldn't fuck me up as much

fair but you did it