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Hey mate, any tips on what i should implement to hel0 with anterior pelvic tilt?leg hack for the win
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LevButlerov
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APT is usually tight hip flexors and weak glutes and abs, so hit glute bridges and hip thrusts, and add planks and dead bugs more.
Stretch hip flexors ed with a couch stretch. @Robules
Thanks mate. Ill try this
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careful and start working around injury
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leg press lots of reps 32 reps perfect pump! @Robules
@BeMe @HarleyGuy @s.gentz
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Thank youKiller bro
Just catching up on so many logs I’ve missed!
Killer bro, and your representing such a outstanding lab
love it!
I also gave hip thrusts their first go. 60kg.
3 sets of 14. I didnt add the look at me Viking grow that people do. Will that hurt the gains?
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thats a win
i dont think it will hurt gains
Hey mate, as @LevButlerov said, tight hip flexors and weak glutes.
I like doing dynamic flexibility and glute activation as part of my warmup. Look up dynamic stretches for hip flexors, rectus femoris and quads. Glute bridges and sideways band walks to activate glutes. Lots of hip extension exercises including hip thrusts, deadlift variations etc. Can also focus on firing glutes on squats etc. Probably best to reduce direct quad exercises for a while.
Oh and get some manual therapy on you hip flexors. Even foam rolling not bad but active release technique is best.
32 rep leg press must be a solid burn
Yeah. My theory is less weight more reps because im not aiming for a huge 1rm but rather functional strength
Back after week off sick
Preacher curl free weight
30kg
3x8 reps
30kg again
3x12 reps
Isolateral rows
60kg
24 rep single set. 12 close grip to 12 wide
80kg
24 rep single set. 12 close grip to 12 wide
8 reps with 5 single arm reps each after
Lat pull downs 45kg
3x10
Light barbell curls
12.5kg. Seems my forearm has a load capacity lol.i can rep to fatigue fine. Just cant take bigger weight
18 rep
18 rep
18 rep
18 rep
Shrugs. 20kg plates per arm
40 rep
40 rep
40 reps
I think its called Farmer carry? Anyway a few of those
Ending on preacher curl machine. 25kg 40 rep. 32kg 30 rep 40 20rep
Preacher curl free weight
30kg
3x8 reps
30kg again
3x12 reps
Isolateral rows
60kg
24 rep single set. 12 close grip to 12 wide
80kg
24 rep single set. 12 close grip to 12 wide
8 reps with 5 single arm reps each after
Lat pull downs 45kg
3x10
Light barbell curls
12.5kg. Seems my forearm has a load capacity lol.i can rep to fatigue fine. Just cant take bigger weight
18 rep
18 rep
18 rep
18 rep
Shrugs. 20kg plates per arm
40 rep
40 rep
40 reps
I think its called Farmer carry? Anyway a few of those
Ending on preacher curl machine. 25kg 40 rep. 32kg 30 rep 40 20rep
LevButlerov
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Training hard today
I like your lat pulls but can you do more volume on them?
Yeah for sure. I was kind of lazy today tbhTraining hard today
LevButlerov
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lazy but you did it hard too
Chest day
Flat bench Warm up at 60kgs
90kg - i think im very tired or feelings the effects of trt level dosing as this feels much heavier than im used to
8 rep
8 reps
8 reps
Isolateral bench press 50kg
12 rep
12 rep
12 rep
Isolateral Decline bench press 40kg
12 rep
12 rep
12 rep
Cabled rear delt pulls
4kg each 3x12. Treating this as a stretch more than weighted
Tricep rope pull downs
21kg
20 rep
16 rep
12 rep
Overhead tricep extensions 16kg
14 rep
14 rep
14 rep
14 rep
Seated dips 50kg
20 rep
20 rep
20 rep
20 rep
20 rep
Side laterals 8kg each
12 rep
12 rep
12 rep
12 rep
Last set ive pinched my my rear delt and tightness forming so I am very stiff
Moved to a new trick i learned.
Shrugs using the calf raise
85kg
20 rep
20 rep
Flat bench Warm up at 60kgs
90kg - i think im very tired or feelings the effects of trt level dosing as this feels much heavier than im used to
8 rep
8 reps
8 reps
Isolateral bench press 50kg
12 rep
12 rep
12 rep
Isolateral Decline bench press 40kg
12 rep
12 rep
12 rep
Cabled rear delt pulls
4kg each 3x12. Treating this as a stretch more than weighted
Tricep rope pull downs
21kg
20 rep
16 rep
12 rep
Overhead tricep extensions 16kg
14 rep
14 rep
14 rep
14 rep
Seated dips 50kg
20 rep
20 rep
20 rep
20 rep
20 rep
Side laterals 8kg each
12 rep
12 rep
12 rep
12 rep
Last set ive pinched my my rear delt and tightness forming so I am very stiff
Moved to a new trick i learned.
Shrugs using the calf raise
85kg
20 rep
20 rep
LevButlerov
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40kgs good decline press
@Robules and dip machine is good, you able to do actual dips?and rear delt pinch? you got a massage?
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lets do it
Health scare update. I mentioned im December a really concerning result for my bloods with bad kidney function. A retest has confirmed all is great and all my other levels were also great.
Not dying, so here to annoy you for longer guys.
@UGL OZ thanks for keeping me safe with your quality gear and sensational support.
Not dying, so here to annoy you for longer guys.
@UGL OZ thanks for keeping me safe with your quality gear and sensational support.
LevButlerov
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Yeah. I think its also the time ive spent away from bench press. Trying to focus more on different muscles right now too
@Robules nice job man. I like the seated dips. You'll get some good effects from those alone, much less the rest of the workout.
I'm liking these workouts. The dips and tricep extensions are outstanding. You're never gonna go wrong doing it like this. @Robules
Sorry to hear that you pinched yourself on your muscle. @Robules when that happens always stop because your body's telling you something happened.
@Robules bros, keep up the good work on this. You're not gonna go wrong with tricep extensions and side laterals. Keep it up.
Really looking good on this workout. I got a lot of respect for it. Seems like you're hitting some good repetitions. @Robules
@Robules I’ve used the calf raise before for shrugs. It does seem to work well. Great training update.
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pumped side chest
nice @Robules EVO family support!@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
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@Robules Solid chest day bro! Smashed it!
Looking great, side chest is nice, delts looking crazy
Looking strong man!
Thanks all. I have a plan for next steps im finalising with @Gains Man .
Lean out a bit, tricep long heads rear delts and lat work
Lean out a bit, tricep long heads rear delts and lat work
Arms and shoulders looking good mate!
Thanks dude
Incline dumbell press. Weights are each
15kg
2x10
17.5kg
2x14
22kg
2x14
27kg
3x12
I can do more weight but im relatively inexperienced in heavier weight with Incline dumbell and worry about hurting shoulder getting weight to push position.
Neutral grip wide lat pull down.
42kg 12 rep warm up
60kg 12 rep
70kg
10 rep
10 rep
Dropped to 60kg as form suffered
60kg
12 rep
Low to high cable fly
6.5kg ea
15 rep
15 rep
15 rep
15 rep
Tricep overhead extension
16.5kg
12 rep
12 rep
12 rep
Straight Arm lat pull down
25kg
12 rep
12 rep
12 rep
Side lateral raises 8kg
3x12
Reverse delt cable fly
25kg
3x12
Cable extensions again. But using to stretch out the long head
10 minutes on ab work then treadmill 2km
15kg
2x10
17.5kg
2x14
22kg
2x14
27kg
3x12
I can do more weight but im relatively inexperienced in heavier weight with Incline dumbell and worry about hurting shoulder getting weight to push position.
Neutral grip wide lat pull down.
42kg 12 rep warm up
60kg 12 rep
70kg
10 rep
10 rep
Dropped to 60kg as form suffered
60kg
12 rep
Low to high cable fly
6.5kg ea
15 rep
15 rep
15 rep
15 rep
Tricep overhead extension
16.5kg
12 rep
12 rep
12 rep
Straight Arm lat pull down
25kg
12 rep
12 rep
12 rep
Side lateral raises 8kg
3x12
Reverse delt cable fly
25kg
3x12
Cable extensions again. But using to stretch out the long head
10 minutes on ab work then treadmill 2km
LevButlerov
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nice i like your arm volume pumped tri overheads
Chest/Triceps
Friday, Mar 20, 2026 at 7:09am
Incline Bench Press (Smith Machine)
Set 1: 80 kg x 10
Set 2: 90 kg x 10
Set 3: 90 kg x 10
Set 4: 90 kg x 7
Set 5: 60 kg x 10
Set 6: 60 kg x 10
Incline Bench Press (Dumbbell)
"Weight listed is per arm"
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Chest Fly (Machine)
Set 1: 54 kg x 12
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Chest Dip (Weighted)
"Bodyweight only. Not done these for a while and gym isnt well set up for weighted."
Set 1: 0 kg x 12
Set 2: 0 kg x 12
Set 3: 0 kg x 10
Triceps Pushdown
Set 1: 20 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Set 4: 25 kg x 12
Single Arm Triceps Pushdown (Cable)
"Straight sets. Rest is single arm while other lifts"
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12
Set 4: 7.5 kg x 12
Overhead Triceps Extension (Cable)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 12.5 kg x12
Friday, Mar 20, 2026 at 7:09am
Incline Bench Press (Smith Machine)
Set 1: 80 kg x 10
Set 2: 90 kg x 10
Set 3: 90 kg x 10
Set 4: 90 kg x 7
Set 5: 60 kg x 10
Set 6: 60 kg x 10
Incline Bench Press (Dumbbell)
"Weight listed is per arm"
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Chest Fly (Machine)
Set 1: 54 kg x 12
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Chest Dip (Weighted)
"Bodyweight only. Not done these for a while and gym isnt well set up for weighted."
Set 1: 0 kg x 12
Set 2: 0 kg x 12
Set 3: 0 kg x 10
Triceps Pushdown
Set 1: 20 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Set 4: 25 kg x 12
Single Arm Triceps Pushdown (Cable)
"Straight sets. Rest is single arm while other lifts"
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 12
Set 4: 7.5 kg x 12
Overhead Triceps Extension (Cable)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Set 4: 12.5 kg x12
LevButlerov
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@Robules really good job on this training. I like how you're mixing things up. You're not gonna go wrong with a nice chest push day.
I'd have you do a LITTLE bit less overall volume. Like under 20 sets total
Ill cut it down. The first one was too many i agree.
Looking really nice man. The chest looks terrific and I like that you're hitting your triceps as well. You're not gonna go wrong. @Robules
Bros, damn, this some good volume right here, holy moly. @Robules You hit the hell out of your pushing split.
@Robules You can absolutely go with high volume here and there, but you don't want to do it consistently. You want to give your body a chance to recover properly, and you don't want to pound it too much.
Great job on this. The chest dip and tricep pushdowns are tremendous, and I like the overhead tricep extensions as well. @Robules
Thank you. I could have increased the weight but im trying to avoid my usual trap of benching to extremes , hurting myself, and starting over. I get obsessed over 1rm easily
Lat Pulldown - Close Grip (Cable)
Set 1: 42 kg x 12
Set 2: 60 kg x 12
Set 3: 70 kg x 12
Set 4: 70 kg x 12
Iso-Lateral Row (Machine)
"First 3 sets cloae grip. Rest wide"
Set 1: 45 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 12
Set 4: 75 kg x 10
Set 5: 45 kg x 12
Set 6: 45 kg x 12
Dumbbell Row
Set 1: 12.5 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Preacher Curl (Machine)
Set 1: 39 kg x 12
Set 2: 39 kg x 12
Set 3: 39 kg x 12
Set 1: 42 kg x 12
Set 2: 60 kg x 12
Set 3: 70 kg x 12
Set 4: 70 kg x 12
Iso-Lateral Row (Machine)
"First 3 sets cloae grip. Rest wide"
Set 1: 45 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 12
Set 4: 75 kg x 10
Set 5: 45 kg x 12
Set 6: 45 kg x 12
Dumbbell Row
Set 1: 12.5 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Preacher Curl (Machine)
Set 1: 39 kg x 12
Set 2: 39 kg x 12
Set 3: 39 kg x 12
1RM is something to do once in a blue moon only. the best powerlifters don't test themselves until competition day only
@Robules another nice training session man. Damn good weight and volume
@Robules Solid Chest & tricep work right here!
Chasing the tricep horseshoe look. BF % is a big aspect too I guess.
Leg Extension (Machine)
Set 1: 61 kg x 12
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Set 4: 54 kg x 12
Single Leg Press (Machine)
Set 1: 60 kg x 12
Set 2: 50 kg x 12
Set 3: 45 kg x 12
Hack Squat (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 8
Lying Leg Curl (Machine)
Set 1: 25 kg x 12
Set 2: 32 kg x 12
Set 3: 39 kg x 12
Straight Leg Deadlift
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Seated Calf Raise
Set 1: 64 kg x 12
Set 2: 64 kg x 12
Set 3: 64 kg x 12
Set 1: 61 kg x 12
Set 2: 54 kg x 12
Set 3: 54 kg x 12
Set 4: 54 kg x 12
Single Leg Press (Machine)
Set 1: 60 kg x 12
Set 2: 50 kg x 12
Set 3: 45 kg x 12
Hack Squat (Machine)
Set 1: 65 kg x 12
Set 2: 65 kg x 12
Set 3: 65 kg x 8
Lying Leg Curl (Machine)
Set 1: 25 kg x 12
Set 2: 32 kg x 12
Set 3: 39 kg x 12
Straight Leg Deadlift
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Seated Calf Raise
Set 1: 64 kg x 12
Set 2: 64 kg x 12
Set 3: 64 kg x 12
LevButlerov
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Foods been average. Stay tuned for some sexy food pics today thoughnice leg press work 60s is strong and i like your curl and single deads
LevButlerov
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staying tuned
staying tuned
I went easy on the ricestaying tuned
LevButlerov
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perfect
LevButlerov
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tasty
LevButlerov
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staying tuned
Shoulders/Arms
Monday, Mar 30, 2026 at 4:45am
Shoulder Press (Dumbbell)
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 50 kg x 14
Lateral Raise (Dumbbell)
"Last to reps i added a decent lean angle for ROM"
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 16 kg x 12
Set 5: 12 kg x 8
Rear Delt Reverse Fly (Machine)
"Last set . Still 33kg but single arm cross body for ROM"
Set 1: 33 kg x 12
Set 2: 33 kg x 12
Set 3: 33 kg x 12
Set 4: 33 kg x 12
Face Pull
Set 1: 21.25 kg x 12
Set 2: 21.25 kg x 12
Set 3: 21.25 kg x 12
Triceps Rope Pushdown
Set 1: 21.5 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Preacher Curl (Machine)
Set 1: 32 kg x 12
Set 2: 39 kg x 12
Set 3: 39 kg x 12
Set 4: 46 kg x 12
Set 5: 46 kg x 12
Overhead Triceps Extension (Cable)
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12
Set 4: 17.5 kg x 12
Decline Crunch (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12
Monday, Mar 30, 2026 at 4:45am
Shoulder Press (Dumbbell)
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 50 kg x 14
Lateral Raise (Dumbbell)
"Last to reps i added a decent lean angle for ROM"
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 16 kg x 12
Set 5: 12 kg x 8
Rear Delt Reverse Fly (Machine)
"Last set . Still 33kg but single arm cross body for ROM"
Set 1: 33 kg x 12
Set 2: 33 kg x 12
Set 3: 33 kg x 12
Set 4: 33 kg x 12
Face Pull
Set 1: 21.25 kg x 12
Set 2: 21.25 kg x 12
Set 3: 21.25 kg x 12
Triceps Rope Pushdown
Set 1: 21.5 kg x 12
Set 2: 25 kg x 12
Set 3: 25 kg x 12
Preacher Curl (Machine)
Set 1: 32 kg x 12
Set 2: 39 kg x 12
Set 3: 39 kg x 12
Set 4: 46 kg x 12
Set 5: 46 kg x 12
Overhead Triceps Extension (Cable)
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 12
Set 3: 17.5 kg x 12
Set 4: 17.5 kg x 12
Decline Crunch (Weighted)
Set 1: 10 kg x 12
Set 2: 10 kg x 12
Set 3: 10 kg x 12
LevButlerov
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big preacher volume, strong at 46 thats why your arms so pumped
wow abs coming in and you dialing in
much leaner now! @Robules @BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
Nice workout. With lag raises i like to put in a set at the end of like 9kg DB’s And just go real slow -
Crazy burn!
Crazy burn!
Thank you. I actually normally start my sets with a 5 second pause at peak for super burn
Nice workout mate. Is that total weight on the first two exercises? Can't be 50's on shoulder press surely
Looking good mate. Big shoulders and arms!
Yeah total weight. Im never sure on dumbbells what weight to use.Nice workout mate. Is that total weight on the first two exercises? Can't be 50's on shoulder press surely
Looking good mate. Big shoulders and arms!
Chest/Triceps
Wednesday, Apr 01, 2026 at 5:19am
Incline Bench Press (Smith Machine)
Set 1: 12 kg x 12
Set 2: 90 kg x 12
Set 3: 90 kg x 10
Set 4: 80 kg x 10
Set 5: 60 kg x 12
Set 6: 60 kg x 12
Incline Bench Press (Dumbbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Chest Fly (Machine)
Set 1: 61 kg x 12
Set 2: 61 kg x 12
Set 3: 61 kg x 12
Set 4: 54 kg x 12
Seated Dip Machine
Set 1: 75 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 12
Triceps Pushdown
Set 1: 21 kg x 12
Set 2: 21 kg x 12
Set 3: 21 kg x 12
Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 10
Set 2: 10 kg x 10
Set 3: 10 kg x 10
Overhead Triceps Extension (Cable)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Shrug (Dumbbell)
Set 1: 40 kg x 40
Set 2: 40 kg x 40
Wednesday, Apr 01, 2026 at 5:19am
Incline Bench Press (Smith Machine)
Set 1: 12 kg x 12
Set 2: 90 kg x 12
Set 3: 90 kg x 10
Set 4: 80 kg x 10
Set 5: 60 kg x 12
Set 6: 60 kg x 12
Incline Bench Press (Dumbbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Chest Fly (Machine)
Set 1: 61 kg x 12
Set 2: 61 kg x 12
Set 3: 61 kg x 12
Set 4: 54 kg x 12
Seated Dip Machine
Set 1: 75 kg x 12
Set 2: 75 kg x 12
Set 3: 75 kg x 12
Triceps Pushdown
Set 1: 21 kg x 12
Set 2: 21 kg x 12
Set 3: 21 kg x 12
Single Arm Triceps Pushdown (Cable)
Set 1: 10 kg x 10
Set 2: 10 kg x 10
Set 3: 10 kg x 10
Overhead Triceps Extension (Cable)
Set 1: 15 kg x 12
Set 2: 15 kg x 12
Set 3: 15 kg x 12
Shrug (Dumbbell)
Set 1: 40 kg x 40
Set 2: 40 kg x 40
Good push session
Great podcast too brother!
Great podcast too brother!
Thanks man. Appreciate it.
LevButlerov
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is that plate sitting on your GH?
Haha. No thats a slab of water
LevButlerov
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nice meal pic
and loved you on the podcast EVO family support! @Robules and it thought those are peps as well like @rizzlekdizzle you've been upgraded to VIP podcast
https://www.evolutionary.org/evolutionary-org-673-interview-with-evo-brother-robules/
ha nothing wrong with 600ml vials of GH!Haha. No thats a slab of water
Thank you.nice meal pic
you've been upgraded to VIP podcast
https://www.evolutionary.org/evolutionary-org-673-interview-with-evo-brother-robules/
Is that a complimentary pack of anavar still the prize?
@Robules seated dip machines and triceps pushdowns are fun! and you got some good work on the triceps on top to finish
nice job bro. I like the chest fly and tricep push downs. Looks really terrific on this. @Robules
Bros, you showing how to push a nice workout. @Robules I got a lot of love for this. You hit the hell out of your triceps wow.
You're not going to go wrong with this style of training. I like the high volume and I like that you push it to the end. @Robules
I really enjoy seeing this type of training. The volume looks terrific and I like the chest fly and dip machine. @Robules
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We need to ask team UGL OZ to help youThank you.
Is that a complimentary pack of anavar still the prize?
@UGL OZ @UGL OZ Support Rep @Robules
@Robules Smashed that chest bro! Great workout!
@robes awesome push training big fella. Keep it up.
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thats a nice TRT
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