Approved Log 2026 Bulking Cycle - Testosterone Equipoise

[BeMe]

First full day off, the missus tells me I was up several times throughout the night

Facepulls
70lbs x 16 slow
70lbs x 14 slow
90lbs x 12
90lbs x 12
90lbs x 12

Lat pushdowns
160lbs x 13
160lbs x 12
160lbs x 12

Cable pulldowns
275lbs x 12
275lbs x 10
275lbs x 10 with middle Rom AMRAP

Seated cable row
275lbs x 12
275lbs x 11
275lbs x 10

Pushed the weight up again slightly without any real problems. I have a Vulcan rope thing coming in off Amazon that I can loop over my elbows on my lat pushdowns to hopefully better isolate the muscle. Good day but and early bed

Ur gonna love that rope bro. Basically forces you to only target the lats and eliminates forearms from the equation entirely. Depending which one you got you can probably do some tricep work with it too.

 

[Farmboy]

Last full day off

Chest supported lat raise
15lbs x 14
15lbs x 12 AMRAP
15lbs x 12 AMRAP

Standing lat raise
20lbs x 10
20lbs x 10
20lbs x 8

Seated neutral flies
70lbs x 12
70lbs x 12 AMRAP
70lbs x 12 AMRAP
80lbs x 10
80lbs x 10

Decline flies
80lbs x 12
70lbs x 12

Forearm cable curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x AMRAP

Fine enough last day off, got solid chest activation and noted no shoulder problems. Felt good

 

[LevButlerov]

Last full day off

Chest supported lat raise
15lbs x 14
15lbs x 12 AMRAP
15lbs x 12 AMRAP

Standing lat raise
20lbs x 10
20lbs x 10
20lbs x 8

Seated neutral flies
70lbs x 12
70lbs x 12 AMRAP
70lbs x 12 AMRAP
80lbs x 10
80lbs x 10

Decline flies
80lbs x 12
70lbs x 12

Forearm cable curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x AMRAP

Fine enough last day off, got solid chest activation and noted no shoulder problems. Felt good

perfect pumping hard love the decline fly hard to do
and no shoulder issues is a win @Farmboy

 

[Farmboy]

First day on, 0300 comes early

Warmups

Cable face pulls
90lbs x 12
110lbs x 12
110lbs x 10 AMRAP with hold

Vulcan lat pushdowns
160lbs x 16 insuf resistance with this leverage
210lbs x 12
210lbs x 12 plus AMRAP short rom

Cable pulldowns
275lbs x 14
275lbs x 12
275lbs x 10

Seated cable row
275lbs x 12
275lbs x 12
275lbs x 10 AMRAP short rom

Loved the new Vulcan rope but had to adjust the weight up. I found it relieved all tension from the shoulders so I could really push the weight up to hit the lats. Everything else felt solid and worked through well

 

[LevButlerov]

First day on, 0300 comes early

Warmups

Cable face pulls
90lbs x 12
110lbs x 12
110lbs x 10 AMRAP with hold

Vulcan lat pushdowns
160lbs x 16 insuf resistance with this leverage
210lbs x 12
210lbs x 12 plus AMRAP short rom

Cable pulldowns
275lbs x 14
275lbs x 12
275lbs x 10

Seated cable row
275lbs x 12
275lbs x 12
275lbs x 10 AMRAP short rom

Loved the new Vulcan rope but had to adjust the weight up. I found it relieved all tension from the shoulders so I could really push the weight up to hit the lats. Everything else felt solid and worked through well

275 on pull downs hardcore respect for you @Farmboy

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Kopite67]

First day on, 0300 comes early

Warmups

Cable face pulls
90lbs x 12
110lbs x 12
110lbs x 10 AMRAP with hold

Vulcan lat pushdowns
160lbs x 16 insuf resistance with this leverage
210lbs x 12
210lbs x 12 plus AMRAP short rom

Cable pulldowns
275lbs x 14
275lbs x 12
275lbs x 10

Seated cable row
275lbs x 12
275lbs x 12
275lbs x 10 AMRAP short rom

Loved the new Vulcan rope but had to adjust the weight up. I found it relieved all tension from the shoulders so I could really push the weight up to hit the lats. Everything else felt solid and worked through well

Nice session update brother. Hitting some serious weight for reps

 

[Yuri]

First day on, 0300 comes early

Warmups

Cable face pulls
90lbs x 12
110lbs x 12
110lbs x 10 AMRAP with hold

Vulcan lat pushdowns
160lbs x 16 insuf resistance with this leverage
210lbs x 12
210lbs x 12 plus AMRAP short rom

Cable pulldowns
275lbs x 14
275lbs x 12
275lbs x 10

Seated cable row
275lbs x 12
275lbs x 12
275lbs x 10 AMRAP short rom

Loved the new Vulcan rope but had to adjust the weight up. I found it relieved all tension from the shoulders so I could really push the weight up to hit the lats. Everything else felt solid and worked through well

Massive session bro! Strength is epic

 

[waggat]

First day on, 0300 comes early

Warmups

Cable face pulls
90lbs x 12
110lbs x 12
110lbs x 10 AMRAP with hold

Vulcan lat pushdowns
160lbs x 16 insuf resistance with this leverage
210lbs x 12
210lbs x 12 plus AMRAP short rom

Cable pulldowns
275lbs x 14
275lbs x 12
275lbs x 10

Seated cable row
275lbs x 12
275lbs x 12
275lbs x 10 AMRAP short rom

Loved the new Vulcan rope but had to adjust the weight up. I found it relieved all tension from the shoulders so I could really push the weight up to hit the lats. Everything else felt solid and worked through well

Nice workout mate. Huge weights on the cable pulldowns and seated rows based on the the machine I've used!

 

[catdadironman]

First day on, 0300 comes early

Warmups

Cable face pulls
90lbs x 12
110lbs x 12
110lbs x 10 AMRAP with hold

Vulcan lat pushdowns
160lbs x 16 insuf resistance with this leverage
210lbs x 12
210lbs x 12 plus AMRAP short rom

Cable pulldowns
275lbs x 14
275lbs x 12
275lbs x 10

Seated cable row
275lbs x 12
275lbs x 12
275lbs x 10 AMRAP short rom

Now this is a back workout! Amazing pushdowns!

Loved the new Vulcan rope but had to adjust the weight up. I found it relieved all tension from the shoulders so I could really push the weight up to hit the lats. Everything else felt solid and worked through well

This piqued my interest - now after looking it up, I may have to get one of these for my gym bag for my pushdowns. I am running out of space in there for all my doodads.

 

[Farmboy]

Now this is a back workout! Amazing pushdowns!



This piqued my interest - now after looking it up, I may have to get one of these for my gym bag for my pushdowns. I am running out of space in there for all my doodads.

I found it to be a really solid addition for totally removing the forearms from the movement. Loved it

 

[Farmboy]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

 

[LevButlerov]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

killed it on the leg press 260lbs is a big wow! @Farmboy

 

[Mobster]

sub 6hrs sleep so poor recovery

That'd kick my ass

 

[Kopite67]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

Sub 6 hrs sleep is tough with any workout brother. Got it in though

 

[stevesmi]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

@Farmboy good job. The lateral raises in a leg press look fantastic and so do the calf exercises.

 

[ceo]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

Bros, I like the chest supported lateral raises and leg press as well and the preacher curl is also on point. @Farmboy

 

[ROIDDERS]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

I like the lateral raises and I like the leg press. @Farmboy very exciting job on this. You're doing a great job.

 

[Ulter]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

@Farmboy this is a good clean workout right here. I really like the press calf raises and the chest supported lateral raises as well.

 

[2Thick]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

EVO family is always impressed by your grind. You really put together some solid workout sessions. Keep it up. Keep pumping that iron as hard as you can. @Farmboy

 

[Farmboy]

EVO family is always impressed by your grind. You really put together some solid workout sessions. Keep it up. Keep pumping that iron as hard as you can. @Farmboy

I appreciate it brother, gotta get it done around shiftwork

 

[Farmboy]

@Farmboy this is a good clean workout right here. I really like the press calf raises and the chest supported lateral raises as well.

Gets real shaky by the end

 

[Farmboy]

sub 6hrs sleep so poor recovery

That'd kick my ass

The drive plus the 12s kills me. Every time I sit down and look at my program, the sleep factor is always what stands out the most as a deficiency

 

[2Thick]

I appreciate it brother, gotta get it done around shiftwork

It's an iron grind any way you slice it.

 

[Farmboy]

First nightshift

Chest supported ez curl
90lbs x 12
90lbs x 12
90lbs x 10
95lbs x 8
95lbs x 7 AMRAP

Rope curls
140lbs x 12
140lbs x 12
140lbs x 12
160lbs x 10
160lbs x 9 AMRAP

Tricep pushdowns
160lbs x 11
160lbs x 12
160lbs x 10
140lbs x 8

Overhead extensions
160lbs x 10
160lbs x 9
140lbs x 11

Great day for arms but I’m typing this up in the middle of the night so not a lot to say. Good pump coming off 11hrs rest only getting up once. Only one nightshift this week then off to do a first aid course

 

[Ulter]

Gets real shaky by the end

yes sir, let it shake. That's a good thing.

 

[catdadironman]

First nightshift

Chest supported ez curl
90lbs x 12
90lbs x 12
90lbs x 10
95lbs x 8
95lbs x 7 AMRAP

Rope curls
140lbs x 12
140lbs x 12
140lbs x 12
160lbs x 10
160lbs x 9 AMRAP

Tricep pushdowns
160lbs x 11
160lbs x 12
160lbs x 10
140lbs x 8

Overhead extensions
160lbs x 10
160lbs x 9
140lbs x 11

Great day for arms but I’m typing this up in the middle of the night so not a lot to say. Good pump coming off 11hrs rest only getting up once. Only one nightshift this week then off to do a first aid course

Epic arm workout bro! Also listened to your podcast - one of my favorites so far!

 

[LevButlerov]

First nightshift

Chest supported ez curl
90lbs x 12
90lbs x 12
90lbs x 10
95lbs x 8
95lbs x 7 AMRAP

Rope curls
140lbs x 12
140lbs x 12
140lbs x 12
160lbs x 10
160lbs x 9 AMRAP

Tricep pushdowns
160lbs x 11
160lbs x 12
160lbs x 10
140lbs x 8

Overhead extensions
160lbs x 10
160lbs x 9
140lbs x 11

Great day for arms but I’m typing this up in the middle of the night so not a lot to say. Good pump coming off 11hrs rest only getting up once. Only one nightshift this week then off to do a first aid course

big ez curls crazy volume

 

[Farmboy]

First full day off - 8hr first aid

Warmups

Facepulls - cable
90lbs x 16
90lbs x 14
90lbs x 12 AMRAP

Vulcan rope pushdowns
180lbs x 16
250lbs x 10
250lbs x 8

Cable pulldowns
275lbs x 12
275lbs x 11
275lbs x 10

Seated cable rows
275lbs x 11
275lbs x 12
275lbs x 10

Got a solid 9 hours of snooze last night, woke up feeling ready to go today. Performance was solid enough although I am still feeling somewhat physically sore from the work week but that’s pretty minor

 

[ballin2504]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

@Farmboy pushing some damn good weight man. Getting really strong

 

[Kopite67]

First full day off - 8hr first aid

Warmups

Facepulls - cable
90lbs x 16
90lbs x 14
90lbs x 12 AMRAP

Vulcan rope pushdowns
180lbs x 16
250lbs x 10
250lbs x 8

Cable pulldowns
275lbs x 12
275lbs x 11
275lbs x 10

Seated cable rows
275lbs x 11
275lbs x 12
275lbs x 10

Got a solid 9 hours of snooze last night, woke up feeling ready to go today. Performance was solid enough although I am still feeling somewhat physically sore from the work week but that’s pretty minor

Nice update bro. Solid session as usual

 

[Tiger Salman Khan]

First full day off - 8hr first aid

Warmups

Facepulls - cable
90lbs x 16
90lbs x 14
90lbs x 12 AMRAP

Vulcan rope pushdowns
180lbs x 16
250lbs x 10
250lbs x 8

Cable pulldowns
275lbs x 12
275lbs x 11
275lbs x 10

Seated cable rows
275lbs x 11
275lbs x 12
275lbs x 10

Got a solid 9 hours of snooze last night, woke up feeling ready to go today. Performance was solid enough although I am still feeling somewhat physically sore from the work week but that’s pretty minor

@Farmboy Numbers look good....keep it up.....

 

[LevButlerov]

First full day off - 8hr first aid

Warmups

Facepulls - cable
90lbs x 16
90lbs x 14
90lbs x 12 AMRAP

Vulcan rope pushdowns
180lbs x 16
250lbs x 10
250lbs x 8

Cable pulldowns
275lbs x 12
275lbs x 11
275lbs x 10

Seated cable rows
275lbs x 11
275lbs x 12
275lbs x 10

Got a solid 9 hours of snooze last night, woke up feeling ready to go today. Performance was solid enough although I am still feeling somewhat physically sore from the work week but that’s pretty minor

275 cable pull overs win

 

[Noah Wixx]

Second day shift, sub 6hrs sleep so poor recovery

Warmup

Chest supported lat raises
15lbs x 16
20lbs x 13
20lbs x 12
Standing
20lbs x 12
20lbs x 11

Leg press
260lbs x 12
260lbs x 12
260lbs x 12

Press calf raises
260lbs x AMRAP
260lbs x AMRAP
260lbs x AMRAP shaky mess

Left everything else alone for more recovery time. Warmer weather also means busier days at work so recovery and rest will become a threatened metric in my routine

Damn man i know what that feels like the poor sleep

 

[catdadironman]

First full day off - 8hr first aid

Warmups

Facepulls - cable
90lbs x 16
90lbs x 14
90lbs x 12 AMRAP

Vulcan rope pushdowns
180lbs x 16
250lbs x 10
250lbs x 8

Cable pulldowns
275lbs x 12
275lbs x 11
275lbs x 10

Seated cable rows
275lbs x 11
275lbs x 12
275lbs x 10

Got a solid 9 hours of snooze last night, woke up feeling ready to go today. Performance was solid enough although I am still feeling somewhat physically sore from the work week but that’s pretty minor

Monster session bro! Great update!

 

[Farmboy]

Second full day off

Chest supported lat raises
15lbs x 14
15lbs x 12
20lbs x 12

Standing lat riases
20lbs x 12
20lbs x 10
20lbs x 9 AMRAP

Seated incline flies
70lbs x 16
80lbs x 13
90lbs x 12
90lbs x 10
90lbs x 8

Seated/standing neutral flies
90lbs x 12
90lbs x 10
90lbs x 9
70lbs x 12 AMRAP

Forearm curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x AMRAP

Solid post first aid day, had a lot of fun with the lat work. Everything clicked along and felt solid with no issues popping up

 

[LevButlerov]

Second full day off

Chest supported lat raises
15lbs x 14
15lbs x 12
20lbs x 12

Standing lat riases
20lbs x 12
20lbs x 10
20lbs x 9 AMRAP

Seated incline flies
70lbs x 16
80lbs x 13
90lbs x 12
90lbs x 10
90lbs x 8

Seated/standing neutral flies
90lbs x 12
90lbs x 10
90lbs x 9
70lbs x 12 AMRAP

Forearm curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x AMRAP

Solid post first aid day, had a lot of fun with the lat work. Everything clicked along and felt solid with no issues popping up

good day off you're really digging deep on the volume @Farmboy

 

[Farmboy]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

 

[Kopite67]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

Nice update brother

 

[LevButlerov]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

dialing in the ez curls 90s nice!

 

[Mobster]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

Real graft

 

[stevesmi]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

@Farmboy it was fun having you on the podcast as usual. Hopefully the muddy streets get better and everything dries out soon for you guys.

 

[ceo]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

Bros, you hitting some good training for sure. I like the chest supported, easy curls and rope curls. That's the way to do it. @Farmboy

 

[ROIDDERS]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

Looking fantastic as usual boss! @Farmboy I like the tricep push downs as well and the overhead extensions look fun.

 

[Ulter]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

@Farmboy shoveling barley, that sounds like a farming activity for sure ha ha. Good job on this, you did a good one.

 

[2Thick]

Third day off

Chest supported ez curls
90lbs x 14
95lbs x 12
95lbs x 11
90lbs x 12

Rope curls
90lbs x 14
140lbs x 12 held
140lbs x 12 held
140lbs x 10

Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP

Overhead extensions
140lbs x 11
140lbs x 10
140lbs x 10 AMRAP

Shoveled multiple truckloads of barley on. Good solid exercise

rope curls and tricep pushdowns. overhead extensions are good! chest supported ez curls @Farmboy

 

[Farmboy]

Last day off, back

Cable face pulls
90lbs x 16 AMRAP
90lbs x 14 AMRAP
90lbs x 12 burnout AMRAP

Chest supported barbell row (upper back)
90lbs x 12
90lbs x 12
90lbs x 12

Vulcan rope lat pushdowns
180lbs x 14
180lbs x 12
180lbs x 10
230lbs x 8

Cable pulldown (reduced weight)
230lbs x 12
230lbs x 12
230lbs x 12

Seated cable rows
230lbs x 14
230lbs x 12
230lbs x 12 AMRAP

Played around with a different kind of row today and got a really nice upper back activation. Prepping for a short week, only two day shifts as I’m running a course here next week. Fun times to be had

 

[LevButlerov]

Last day off, back

Cable face pulls
90lbs x 16 AMRAP
90lbs x 14 AMRAP
90lbs x 12 burnout AMRAP

Chest supported barbell row (upper back)
90lbs x 12
90lbs x 12
90lbs x 12

Vulcan rope lat pushdowns
180lbs x 14
180lbs x 12
180lbs x 10
230lbs x 8

Cable pulldown (reduced weight)
230lbs x 12
230lbs x 12
230lbs x 12

Seated cable rows
230lbs x 14
230lbs x 12
230lbs x 12 AMRAP

Played around with a different kind of row today and got a really nice upper back activation. Prepping for a short week, only two day shifts as I’m running a course here next week. Fun times to be had

pushing again big barbell rows 90! and cable rows 230 wow!! @Farmboy

 

[Farmboy]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

 

[LevButlerov]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

grinding today love the lat raises really working it @Farmboy

 

[stevesmi]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

@Farmboy chest supported lateral raises and incline cable flies are fantastic. Three sets per exercise looking good.

 

[ceo]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

Bros not bad on this. I like the chest supported lat raises. I did them last week; you get a nice soreness. @Farmboy

 

[Ulter]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

I love the different exercises you're doing. @Farmboy the neutral cable flies look fantastic and the incline cable flies do too.

 

[Mobster]

Nicely done

 

[Mobster]

Nicely done

 

[Farmboy]

Day two - start of a mild deload to walk back some of the systemic fatigue prior to me instructing next week.

Warmups

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Cable rope curls
90lbs x 12
90lbs x 12
90lbs x 12

Tricep pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Overhead extensions
90lbs x 12
90lbs x 12
90lbs x 12

Kept it clean and light, stayed away from excess volume or strain. I’m hoping a little under a week of significant weight reduction will permit better recovery. Light weight and clean form, no pains or various “itis” popping up so all is well

 

[catdadironman]

Day two - start of a mild deload to walk back some of the systemic fatigue prior to me instructing next week.

Warmups

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Cable rope curls
90lbs x 12
90lbs x 12
90lbs x 12

Tricep pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Overhead extensions
90lbs x 12
90lbs x 12
90lbs x 12

Kept it clean and light, stayed away from excess volume or strain. I’m hoping a little under a week of significant weight reduction will permit better recovery. Light weight and clean form, no pains or various “itis” popping up so all is well

Solid deload lift! I did a deload when I had some shoulder issues - missed the heavier weights but my body thanked me

 

[ballin2504]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

@Farmboy another strong training day man. Keep it up.

 

[ROIDDERS]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

@Farmboy lateral raises and incline cable flies are some of my favorites. I like the neutral cable flies as well.

 

[2Thick]

First dayshift

Chest supported lat raises
15lbs x 16
20lbs x 12
20lbs x 11 plus partials

Lat raises
20lbs x 12
20lbs x 12
20lbs x 10 AMRAP partials

Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Neutral cable flies
75lbs x 15
75lbs x 12
75lbs x 12

Solid day one, not enjoying being back on but it is what it is. Paycheck every two weeks. Walked the weight back on the flies to give the joints a little break, focused on form and muscle fatigue to still get value

You'll never go wrong with this type of training. Very disciplined and very strong. @Farmboy

 

[Tiger Salman Khan]

Day two - start of a mild deload to walk back some of the systemic fatigue prior to me instructing next week.

Warmups

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Cable rope curls
90lbs x 12
90lbs x 12
90lbs x 12

Tricep pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Overhead extensions
90lbs x 12
90lbs x 12
90lbs x 12

Kept it clean and light, stayed away from excess volume or strain. I’m hoping a little under a week of significant weight reduction will permit better recovery. Light weight and clean form, no pains or various “itis” popping up so all is well

@Farmboy Numbers look good......

 

[LevButlerov]

Day two - start of a mild deload to walk back some of the systemic fatigue prior to me instructing next week.

Warmups

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Cable rope curls
90lbs x 12
90lbs x 12
90lbs x 12

Tricep pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Overhead extensions
90lbs x 12
90lbs x 12
90lbs x 12

Kept it clean and light, stayed away from excess volume or strain. I’m hoping a little under a week of significant weight reduction will permit better recovery. Light weight and clean form, no pains or various “itis” popping up so all is well

hard training please dont strain more be careful

 

[Farmboy]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

 

[Kopite67]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

So consistently consistent brother. Just killing these sessions

 

[LevButlerov]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

2nd deload on the way good rows and i like the pulldowns

 

[Mobster]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

Boom and done

 

[stevesmi]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

@Farmboy excellent work on this, nice balance on the training, and nice job hitting three sets.

 

[ceo]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

Excellent job on this. I like the deloading. Nice finish on the seated cable rows as well. @Farmboy

 

[2Thick]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

Great job on this with the seated cable rows. @Farmboy and the lat pulldowns are also looking amazing. Keep it up!

 

[Ulter]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

@Farmboy nice on the second deload day. Easy and you still got in some good work. The conditioning goes a long way even if your body doesn't want it.

 

[ROIDDERS]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

i like the finish with cable pulldowns and seated cable rows. you get a good training session. even while doing a deload @Farmboy

 

[ballin2504]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

@Farmboy nice training session and Deload day those are very beneficial

 

[Tiger Salman Khan]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

@Farmboy numbers look good......keep progressing.....

 

[Farmboy]

Deload three, course day one

Lat raises
15lbs x 14
20lbs x 12
20lbs x 12

Incline cable flies
50lbs x 12 slow
50lbs x 12 slow
50lbs x 12 slow

Neutral cable flies
50lbs x 12
50lbs x 12 slow
50lbs x 12 slow

Standing decline flies
50lbs x 12
50lbs x 12
50lbs x 12 slow

Off to yelling for 8 hours. Great stuff for day one.

 

[Kopite67]

Deload three, course day one

Lat raises
15lbs x 14
20lbs x 12
20lbs x 12

Incline cable flies
50lbs x 12 slow
50lbs x 12 slow
50lbs x 12 slow

Neutral cable flies
50lbs x 12
50lbs x 12 slow
50lbs x 12 slow

Standing decline flies
50lbs x 12
50lbs x 12
50lbs x 12 slow

Off to yelling for 8 hours. Great stuff for day one.

Nice update bro

 

[LevButlerov]

Deload three, course day one

Lat raises
15lbs x 14
20lbs x 12
20lbs x 12

Incline cable flies
50lbs x 12 slow
50lbs x 12 slow
50lbs x 12 slow

Neutral cable flies
50lbs x 12
50lbs x 12 slow
50lbs x 12 slow

Standing decline flies
50lbs x 12
50lbs x 12
50lbs x 12 slow

Off to yelling for 8 hours. Great stuff for day one.

incline cables strong again @Farmboy

@HarleyGuy @Allupfromhere @Pigsy @waggat
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman

 

[Grumpy]

Nice deload session

 

[BritishCanadian]

Putting us newbies to shame with your "deload" week , thats when you know you're on the right track

 

[RoySimpson]

Deload day two

Chest supported rows
70lbs x 12
70lbs x 12
70lbs x 12

Cable face pulls
70lbs x 12
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180kbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Second deload day, easy and felt good. Got a light pump and allowed for more recovery. No real failure during any reps but nice controlled movements

@Farmboy Solid deload right here bro!

 

[Yuri]

Deload three, course day one

Lat raises
15lbs x 14
20lbs x 12
20lbs x 12

Incline cable flies
50lbs x 12 slow
50lbs x 12 slow
50lbs x 12 slow

Neutral cable flies
50lbs x 12
50lbs x 12 slow
50lbs x 12 slow

Standing decline flies
50lbs x 12
50lbs x 12
50lbs x 12 slow

Off to yelling for 8 hours. Great stuff for day one.

Ace

 

[waggat]

Deload three, course day one

Lat raises
15lbs x 14
20lbs x 12
20lbs x 12

Incline cable flies
50lbs x 12 slow
50lbs x 12 slow
50lbs x 12 slow

Neutral cable flies
50lbs x 12
50lbs x 12 slow
50lbs x 12 slow

Standing decline flies
50lbs x 12
50lbs x 12
50lbs x 12 slow

Off to yelling for 8 hours. Great stuff for day one.

I still don't get doing three fly variations. These are cable chest flys right? Incline bench, flat bench and then cable crossovers (standing high to low)? So why no presses?

 

[Farmboy]

I still don't get doing three fly variations. These are cable chest flys right? Incline bench, flat bench and then cable crossovers (standing high to low)? So why no presses?

Massive overuse of the triceps. From old deficiencies in my training, I overdeveloped my front delts and triceps in relation to my chest. Even playing around with different forms, pressing is primarily a shoulder tricep movement for me. In past logs I used flat bench heavily without solid chest iso work

 

[Farmboy]

Deload 4, second instruction day. The rage buuuuuuurns

Warmup

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Rope curls
90lbs x 14
90lbs x 14
90lbs x 12

Tricep pushdowns
110lbs x 12
110lbs x 12
110lbs x 12

Overhead extensions
110lbs x 12
110lbs x 12
110lbs x 11

Forearm cable curls
110lbs x AMRAP
110lbs x AMRAP
110lbs x AMRAP

I’m not typically a OT working guy anymore so not having days off is killing me. The rest is good at night but the physical fatigue is present. I’m pleased with running a deload this week and ideally I’ll be able to recover quickly.

 

[Kopite67]

Deload 4, second instruction day. The rage buuuuuuurns

Warmup

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Rope curls
90lbs x 14
90lbs x 14
90lbs x 12

Tricep pushdowns
110lbs x 12
110lbs x 12
110lbs x 12

Overhead extensions
110lbs x 12
110lbs x 12
110lbs x 11

Forearm cable curls
110lbs x AMRAP
110lbs x AMRAP
110lbs x AMRAP

I’m not typically a OT working guy anymore so not having days off is killing me. The rest is good at night but the physical fatigue is present. I’m pleased with running a deload this week and ideally I’ll be able to recover quickly.

Getting rest in is hard working to the level that you do. Hope things start to dial back a little soon for you so your body isn't as taxed

 

[LevButlerov]

Deload 4, second instruction day. The rage buuuuuuurns

Warmup

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Rope curls
90lbs x 14
90lbs x 14
90lbs x 12

Tricep pushdowns
110lbs x 12
110lbs x 12
110lbs x 12

Overhead extensions
110lbs x 12
110lbs x 12
110lbs x 11

Forearm cable curls
110lbs x AMRAP
110lbs x AMRAP
110lbs x AMRAP

I’m not typically a OT working guy anymore so not having days off is killing me. The rest is good at night but the physical fatigue is present. I’m pleased with running a deload this week and ideally I’ll be able to recover quickly.

fatigue is not good, the deload smart move now

 

[catdadironman]

Deload 4, second instruction day. The rage buuuuuuurns

Warmup

Chest supported ez curls
70lbs x 14
70lbs x 12
70lbs x 12

Rope curls
90lbs x 14
90lbs x 14
90lbs x 12

Tricep pushdowns
110lbs x 12
110lbs x 12
110lbs x 12

Overhead extensions
110lbs x 12
110lbs x 12
110lbs x 11

Forearm cable curls
110lbs x AMRAP
110lbs x AMRAP
110lbs x AMRAP

Nice workout! Love the set up.

I’m not typically a OT working guy anymore so not having days off is killing me.

I feel this. I did a stretch of OT to fund my current supplements for my cycle. Was a grind, but I am fully stocked for several months on everything I need. At least I have the seniority to cherry pick the shifts I wanted.

The rest is good at night but the physical fatigue is present. I’m pleased with running a deload this week and ideally I’ll be able to recover quickly.

Best wishes on this - gotta recoup to move forward strong!

 

[Farmboy]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

 

[Farmboy]

Getting rest in is hard working to the level that you do. Hope things start to dial back a little soon for you so your body isn't as taxed

The one day off will be appreciated heavily for sure but the next set of days will probably be ugly

 

[LevButlerov]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

lightweight this is high weight strong cable rows 180 is big! @Farmboy

 

[HarleyGuy]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

Bro you're still lifting strong for a deload week LOL... nice job, holy man!

Loved the new Vulcan rope

You still using this? I haven't tried yet but seen it. Looks pretty cool.

 

[Mobster]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

Looking good for a deload

 

[stevesmi]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

@Farmboy looks like a fun workout to me. Getting together some good quick workouts, I like it.

 

[ceo]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

Bros, I like the cable face pulls and I like the lateral pull downs. Those are some good exercises to do. @Farmboy

 

[Ulter]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

Nice job sticking to the d-load. @Farmboy you got in some good conditioning and kept your muscles working.

 

[ROIDDERS]

Last instruction day, still deload week

Cable face pulls
70lbs x 14
70lbs x 12
70lbs x 12

Lat pushdowns
90lbs x 12
90lbs x 12
90lbs x 12

Cable pulldowns
180lbs x 12
180lbs x 12
180lbs x 12

Seated cable rows
180lbs x 12
180lbs x 12
180lbs x 12

Lightweight and fast, last instruction day before one day off. Time and energy is low but moving ahead anyway.

Good job! I like the balance on the training. The cable rows and the cable pull downs look fantastic. @Farmboy

 

[Farmboy]

Bro you're still lifting strong for a deload week LOL... nice job, holy man!


You still using this? I haven't tried yet but seen it. Looks pretty cool.

The Vulcan rope is really solid. I find though that with reduced weight for th deload, I am not getting the same activity in my lats. I’m using the tricep rope for the deload time

 

[Farmboy]

One day off before regular shift cycle

Lat raises
15lbs x 16
20lbs x 12
20lbs x 12
20lbs x 10

Incline cable flies
50lbs x 12
50lbs x 12
50lbs x 12 Good squueze

Neutral cable flies
50lbs x 12
50lbs x 12
50lbs x 12 Enough to still feel solid tension without laborious strain

Decline cable flies
50lbs x 12
50lbs x 12
50lbs x 12

It’s an entirely unique experience for me to run this deload but I’ve gotten more used to it and I am enjoying it quite a bit. Fun pumps without any tendon fatigue or joint sensitivity is amazing.

Good sleep last night but th missus is getting over a flu so that’s not great. I’m back on my regular rotation tomorrow so I know the 3am alarm is gonna suuuuuuck

 

[Kopite67]

One day off before regular shift cycle

Lat raises
15lbs x 16
20lbs x 12
20lbs x 12
20lbs x 10

Incline cable flies
50lbs x 12
50lbs x 12
50lbs x 12 Good squueze

Neutral cable flies
50lbs x 12
50lbs x 12
50lbs x 12 Enough to still feel solid tension without laborious strain

Decline cable flies
50lbs x 12
50lbs x 12
50lbs x 12

It’s an entirely unique experience for me to run this deload but I’ve gotten more used to it and I am enjoying it quite a bit. Fun pumps without any tendon fatigue or joint sensitivity is amazing.

Good sleep last night but th missus is getting over a flu so that’s not great. I’m back on my regular rotation tomorrow so I know the 3am alarm is gonna suuuuuuck

Nice deload session brother. Really pleased its doing the job it needs to do for you

 

[LevButlerov]

One day off before regular shift cycle

Lat raises
15lbs x 16
20lbs x 12
20lbs x 12
20lbs x 10

Incline cable flies
50lbs x 12
50lbs x 12
50lbs x 12 Good squueze

Neutral cable flies
50lbs x 12
50lbs x 12
50lbs x 12 Enough to still feel solid tension without laborious strain

Decline cable flies
50lbs x 12
50lbs x 12
50lbs x 12

It’s an entirely unique experience for me to run this deload but I’ve gotten more used to it and I am enjoying it quite a bit. Fun pumps without any tendon fatigue or joint sensitivity is amazing.

Good sleep last night but th missus is getting over a flu so that’s not great. I’m back on my regular rotation tomorrow so I know the 3am alarm is gonna suuuuuuck

big incline cables the flies are nice
the flu careful you dont get sick too

 

[HarleyGuy]

The Vulcan rope is really solid. I find though that with reduced weight for th deload, I am not getting the same activity in my lats. I’m using the tricep rope for the deload time

All good bro you're still hard at it which is what matters!

 

[Farmboy]

Day shift one, the 3am did, in fact, suck

Warmups

Chest supported ez bar curls
70lbs x 16
70lbs x 12
70lbs x 12

Rope curls
90lbs x 14
90lbs x 12
90lbs x 12 AMRAP (got carried away )

Tricep rope pushdowns
110lbs x 14
110lbs x 12
110lbs x 12

Overhead extensions
110lbs x 12
110lbs x 12
110lbs x 12

Forearm cable curls
110lbs x AMRAP
110lbs x AMRAP
110lbs x AMRAP

Well back at it I guess. Went to bed at 2000 last night so still grabbed around six solid hours of snooze which is better than my typical day one. Workout was solid, body has adjusted to the lower weights and performance was where I wanted it to be