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Approved Log 2026 Bulking Cycle - Testosterone Equipoise

Farmboy said:
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
Click to expand...
late bed time but good training :D 110 on rope pushdowns for the win! @Farmboy
 
Second day shift, nothing crazy, the deload continues

Cable facepulls
90lbs x 14
90lbs x 12
90lbs x 12

Lat pushdowns
90lbs x 12
110lbs x 12
110lbs 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

Just under six hours sleep but feeling refreshed and mostly ready to go
 
Farmboy said:
Second day shift, nothing crazy, the deload continues

Cable facepulls
90lbs x 14
90lbs x 12
90lbs x 12

Lat pushdowns
90lbs x 12
110lbs x 12
110lbs 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

Just under six hours sleep but feeling refreshed and mostly ready to go
Click to expand...
Nice training update bro 🩵
 
Farmboy said:
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.
Click to expand...
@Farmboy Smashed it! Great work!
 
Farmboy said:
Second day shift, nothing crazy, the deload continues

Cable facepulls
90lbs x 14
90lbs x 12
90lbs x 12

Lat pushdowns
90lbs x 12
110lbs x 12
110lbs 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

Just under six hours sleep but feeling refreshed and mostly ready to go
Click to expand...
killed it again :D but not enough sleep can you do naps?
 
Farmboy said:
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.
Click to expand...
@faemboy way to get it in even with low energy.
 
Changeover onto nights. Miserable times brothers

Warmups

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

Seated incline flies
70lbs x 12
70lbs x 12
70lbs x 12

Seated neutral flies
70lbs x 12
70lbs x 12
70lbs x 12 Shifting angles for a better squeeze

Standing decline flies
70lbs x 12
70lbs x 12
70lbs x 12

Forearm cable curls
70lbs x AMRAP
70lbs x AMRAP
70lbs x AMRAP

Tired, this is why I never pick up OT. We are also getting to the end of this bulk in a couple days so the knowledge that maintenance into a cut is coming doesn’t help
 
Farmboy said:
Changeover onto nights. Miserable times brothers

Warmups

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

Seated incline flies
70lbs x 12
70lbs x 12
70lbs x 12

Seated neutral flies
70lbs x 12
70lbs x 12
70lbs x 12 Shifting angles for a better squeeze

Standing decline flies
70lbs x 12
70lbs x 12
70lbs x 12

Forearm cable curls
70lbs x AMRAP
70lbs x AMRAP
70lbs x AMRAP

Tired, this is why I never pick up OT. We are also getting to the end of this bulk in a couple days so the knowledge that maintenance into a cut is coming doesn’t help
Click to expand...
Hang in there brother, training is still going strong. Night work does suck though 🫤🩵
 
Farmboy said:
Changeover onto nights. Miserable times brothers

Warmups

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

Seated incline flies
70lbs x 12
70lbs x 12
70lbs x 12

Seated neutral flies
70lbs x 12
70lbs x 12
70lbs x 12 Shifting angles for a better squeeze

Standing decline flies
70lbs x 12
70lbs x 12
70lbs x 12

Forearm cable curls
70lbs x AMRAP
70lbs x AMRAP
70lbs x AMRAP

Tired, this is why I never pick up OT. We are also getting to the end of this bulk in a couple days so the knowledge that maintenance into a cut is coming doesn’t help
Click to expand...
this is hard work but you doing it :D pushing hard
 
Last nightshift, gradually starting to creep out of the deload

Warmups

Chest supported ez curls
75lbs x 12 hold
75lbs x 12
75lbs x 12

Rope curls
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

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

Rolling through it. The weight/intensity will gradually get walked back up as I look to shift into a maintenance phase prior to a light cut. Bloods are scheduled late June early July so cleaning up and getting good numbers will be the next mission
 
Farmboy said:
Last nightshift, gradually starting to creep out of the deload

Warmups

Chest supported ez curls
75lbs x 12 hold
75lbs x 12
75lbs x 12

Rope curls
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

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

Rolling through it. The weight/intensity will gradually get walked back up as I look to shift into a maintenance phase prior to a light cut. Bloods are scheduled late June early July so cleaning up and getting good numbers will be the next mission
Click to expand...
Working through things nicely brother. Be good to see how the bloodwork goes 🩵
 
Farmboy said:
Last nightshift, gradually starting to creep out of the deload

Warmups

Chest supported ez curls
75lbs x 12 hold
75lbs x 12
75lbs x 12

Rope curls
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

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

Rolling through it. The weight/intensity will gradually get walked back up as I look to shift into a maintenance phase prior to a light cut. Bloods are scheduled late June early July so cleaning up and getting good numbers will be the next mission
Click to expand...
coming out of deload :D I see weights strong 110 rope curls! strong! @Farmboy

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @Yuri @Doctakay @catdadironman
 
Farmboy said:
Last nightshift, gradually starting to creep out of the deload

Warmups

Chest supported ez curls
75lbs x 12 hold
75lbs x 12
75lbs x 12

Rope curls
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

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

Rolling through it. The weight/intensity will gradually get walked back up as I look to shift into a maintenance phase prior to a light cut. Bloods are scheduled late June early July so cleaning up and getting good numbers will be the next mission
Click to expand...
Hell yeah keen to hear and see the bloods?

When were they last pulled?
 
Farmboy said:
Last nightshift, gradually starting to creep out of the deload

Warmups

Chest supported ez curls
75lbs x 12 hold
75lbs x 12
75lbs x 12

Rope curls
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP

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

Rolling through it. The weight/intensity will gradually get walked back up as I look to shift into a maintenance phase prior to a light cut. Bloods are scheduled late June early July so cleaning up and getting good numbers will be the next mission
Click to expand...
How you feeling coming out of the deload? Keen to start hitting it hard again?
 
waggat said:
How you feeling coming out of the deload? Keen to start hitting it hard again?
Click to expand...
Given this was essentially the first deload of my modern training, I really enjoyed it. I found it accommodated the life demands while letting me feel progressively better on a connective tissue front. Solid stuff for sure but gradually pushing weights up each session is its own brand of enjoyable
 
Kopite67 said:
Working through things nicely brother. Be good to see how the bloodwork goes 🩵
Click to expand...
Every six months ish I get it done. Keeps the doc and the missus happy and lets me keep an eye on things.

I’ll roll into a maintenance/light cut shortly that’s essentially just the recovery from the bulk prior to set myself up for success for future runs
 
Full day off, dentist day FML

Warmups

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

Cable face pulls
90lbs x 12
90lbs x 12 AMRAP
90lbs x 12 AMRAP

Cable lat pushdown
140lbs x 12
140lbs x 12
140lbs x 11 AMRAP

Cable pulldown
230lbs x 12
230lbs x 13
230lbs x 10 AMRAP

Seated cable row
230lbs x 12
230lbs x 12
230lbs x 12

Off to the dentist today. No real problems though. Walking the weight back up now at the end of this bulk. Felt good to move heavier loads for sure
 
Farmboy said:
Full day off, dentist day FML

Warmups

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

Cable face pulls
90lbs x 12
90lbs x 12 AMRAP
90lbs x 12 AMRAP

Cable lat pushdown
140lbs x 12
140lbs x 12
140lbs x 11 AMRAP

Cable pulldown
230lbs x 12
230lbs x 13
230lbs x 10 AMRAP

Seated cable row
230lbs x 12
230lbs x 12
230lbs x 12

Off to the dentist today. No real problems though. Walking the weight back up now at the end of this bulk. Felt good to move heavier loads for sure
Click to expand...
Nice update brother. Have a nice time at the dentist 🦷🫤🩵
 
Farmboy said:
Full day off, dentist day FML

Warmups

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

Cable face pulls
90lbs x 12
90lbs x 12 AMRAP
90lbs x 12 AMRAP

Cable lat pushdown
140lbs x 12
140lbs x 12
140lbs x 11 AMRAP

Cable pulldown
230lbs x 12
230lbs x 13
230lbs x 10 AMRAP

Seated cable row
230lbs x 12
230lbs x 12
230lbs x 12

Off to the dentist today. No real problems though. Walking the weight back up now at the end of this bulk. Felt good to move heavier loads for sure
Click to expand...
1st day off nice :D pushing the pull downs 230 is big
 
Farmboy said:
Full day off, dentist day FML

Warmups

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

Cable face pulls
90lbs x 12
90lbs x 12 AMRAP
90lbs x 12 AMRAP

Cable lat pushdown
140lbs x 12
140lbs x 12
140lbs x 11 AMRAP

Cable pulldown
230lbs x 12
230lbs x 13
230lbs x 10 AMRAP

Seated cable row
230lbs x 12
230lbs x 12
230lbs x 12

Off to the dentist today. No real problems though. Walking the weight back up now at the end of this bulk. Felt good to move heavier loads for sure
Click to expand...
Ah who doesn't love the dentist? LOL

Bro your seated cable row is strong AF. Nice work and as always I love your AMRAPS.
 
Had a gut flu yesterday so it was an aggressive rest day, changed the tires and oil on the wife’s car

Today, baby shower FML

Warmups

Lat raises, mix of chest supported and standing
15lbs x 14
15lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

Standing cable flies
70lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12 AMRAP

Seated cable flies, incline angle
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12 AMRAP
75lbs x 12 AMRAP

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

Last big thing scheduled. Guts are still a mess and it’s been a long haul but we’re there now. I’ll now roll this cycle into its maintenance and cleanup phase and recover for work. Sleeping very well at night however and getting some good hours in
 
Farmboy said:
Had a gut flu yesterday so it was an aggressive rest day, changed the tires and oil on the wife’s car

Today, baby shower FML

Warmups

Lat raises, mix of chest supported and standing
15lbs x 14
15lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

Standing cable flies
70lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12 AMRAP

Seated cable flies, incline angle
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12 AMRAP
75lbs x 12 AMRAP

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

Last big thing scheduled. Guts are still a mess and it’s been a long haul but we’re there now. I’ll now roll this cycle into its maintenance and cleanup phase and recover for work. Sleeping very well at night however and getting some good hours in
Click to expand...
did you up your vitamin game during the flu? get some elderberry zinc and more :D
 
Last day off

Warmups

Cable face pulls
95lbs x 14
95lbs x 12 slow
95lbs x 13 slow AMRAP

Yates rows
200lbs x 12
200lbs x 10
200lbs x 8 felt a lot of soreness immense developed in the lower back, hip region. Sore now dammit

Vulcan rope lat pushdowns
165lbs x 14
165lbs x 12 streych
165lbs x 12 AMRAP

Cable pulldowns
255lbs x 12
255lbs x 10
255lbs x 10

Ach and now the lower back hurts. It’s my own damn fault, I rolled into an exercise that I haven’t done in months with an intermediate load and expected a positive outcome. I skipped out of my seated rows to not put any further strain on the area and the rest of the workout was fine.
 
Farmboy said:
Last day off

Warmups

Cable face pulls
95lbs x 14
95lbs x 12 slow
95lbs x 13 slow AMRAP

Yates rows
200lbs x 12
200lbs x 10
200lbs x 8 felt a lot of soreness immense developed in the lower back, hip region. Sore now dammit

Vulcan rope lat pushdowns
165lbs x 14
165lbs x 12 streych
165lbs x 12 AMRAP

Cable pulldowns
255lbs x 12
255lbs x 10
255lbs x 10

Ach and now the lower back hurts. It’s my own damn fault, I rolled into an exercise that I haven’t done in months with an intermediate load and expected a positive outcome. I skipped out of my seated rows to not put any further strain on the area and the rest of the workout was fine.
Click to expand...
Damn, that's a harsh reminder brother. Hope the back improves quickly. That said, we ALL do this and then say "in hindsight"....part of the iron game legend...you know that 😉🩵
 
Farmboy said:
Last day off

Warmups

Cable face pulls
95lbs x 14
95lbs x 12 slow
95lbs x 13 slow AMRAP

Yates rows
200lbs x 12
200lbs x 10
200lbs x 8 felt a lot of soreness immense developed in the lower back, hip region. Sore now dammit

Vulcan rope lat pushdowns
165lbs x 14
165lbs x 12 streych
165lbs x 12 AMRAP

Cable pulldowns
255lbs x 12
255lbs x 10
255lbs x 10

Ach and now the lower back hurts. It’s my own damn fault, I rolled into an exercise that I haven’t done in months with an intermediate load and expected a positive outcome. I skipped out of my seated rows to not put any further strain on the area and the rest of the workout was fine.
Click to expand...
last day off but you did good with yates rows 200s, but be careful with the hip soreness, you ice it after? @Farmboy

how bad is the back?

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
 
Farmboy said:
Last day off

Warmups

Cable face pulls
95lbs x 14
95lbs x 12 slow
95lbs x 13 slow AMRAP

Yates rows
200lbs x 12
200lbs x 10
200lbs x 8 felt a lot of soreness immense developed in the lower back, hip region. Sore now dammit

Vulcan rope lat pushdowns
165lbs x 14
165lbs x 12 streych
165lbs x 12 AMRAP

Cable pulldowns
255lbs x 12
255lbs x 10
255lbs x 10

Ach and now the lower back hurts. It’s my own damn fault, I rolled into an exercise that I haven’t done in months with an intermediate load and expected a positive outcome. I skipped out of my seated rows to not put any further strain on the area and the rest of the workout was fine.
Click to expand...
yeah lower back pain is really annoying.
 
Farmboy said:
Last day off

Warmups

Cable face pulls
95lbs x 14
95lbs x 12 slow
95lbs x 13 slow AMRAP

Yates rows
200lbs x 12
200lbs x 10
200lbs x 8 felt a lot of soreness immense developed in the lower back, hip region. Sore now dammit

Vulcan rope lat pushdowns
165lbs x 14
165lbs x 12 streych
165lbs x 12 AMRAP

Cable pulldowns
255lbs x 12
255lbs x 10
255lbs x 10

Ach and now the lower back hurts. It’s my own damn fault, I rolled into an exercise that I haven’t done in months with an intermediate load and expected a positive outcome. I skipped out of my seated rows to not put any further strain on the area and the rest of the workout was fine.
Click to expand...
I wouldn't do bent over BB rows or Yates rows unless I was very confident in the health/strength of my lower back. Plenty of other options.
 
Ah well this is a rough start. Wife was up at midnight doing typical 3rd trimester things and woke me up. No falling back asleep after that

Warmup

Chest supported ez curl bar
70lbs x 16
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Rope curls
110lbs x 15
110lbs x 12
110lbs x 11 AMRAP
110lbs x 10 AMRAP

Tricep pushdowns
115lbs x 14
115lbs x 12
115lbs x 12 AMRAP
90lbs x 12
90lbs x 12 AMRAP

Overhead extensions
115lbs x 13
115lbs x 12
115lbs x 10 AMRAP

Ahhh the lower back be tight boys, nothing that a 12hr shift can’t sort out mind you. Arms went great today, took out my frustration for the poor nights rest on the weights and pushed volume up to classic levels. Great pump, good burn and feeling much better about the day. Rough start but things are looking up and coffee is brewin
 
Farmboy said:
Ah well this is a rough start. Wife was up at midnight doing typical 3rd trimester things and woke me up. No falling back asleep after that

Warmup

Chest supported ez curl bar
70lbs x 16
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Rope curls
110lbs x 15
110lbs x 12
110lbs x 11 AMRAP
110lbs x 10 AMRAP

Tricep pushdowns
115lbs x 14
115lbs x 12
115lbs x 12 AMRAP
90lbs x 12
90lbs x 12 AMRAP

Overhead extensions
115lbs x 13
115lbs x 12
115lbs x 10 AMRAP

Ahhh the lower back be tight boys, nothing that a 12hr shift can’t sort out mind you. Arms went great today, took out my frustration for the poor nights rest on the weights and pushed volume up to classic levels. Great pump, good burn and feeling much better about the day. Rough start but things are looking up and coffee is brewin
Click to expand...
Nothing can upend your sleeping like a heavily pregnant wife can 🤣. Good session brother, hope the coffee is strong. 🩵
 
Farmboy said:
This sort of thing always impacts old sciatica type injuries from blunt damage. Alas this will likely hobble me for a few days
Click to expand...
stay safe :D
 
Farmboy said:
Ach and now the lower back hurts. It’s my own damn fault, I rolled into an exercise that I haven’t done in months with an intermediate load and expected a positive outcome. I skipped out of my seated rows to not put any further strain on the area and the rest of the workout was fine.
Click to expand...
Its a tough gig brother, sometimes the price we pay when we get complacent when revving.. hopefully it doesnt hang around to long🙏
 
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
 
waggat said:
I wouldn't do bent over BB rows or Yates rows unless I was very confident in the health/strength of my lower back. Plenty of other options.
Click to expand...
Absolutely right. I like to cycle in exercises every four months or so to introduce new stimulus and the Yates rows used to be a big one for me. My mistake was loading an intermediate weight and rolling out instead of walking it up like i should have. Ah well, heal and learn
 
Trenhead3cc said:
Good session brother , good to hear the back isn’t too bad!
3rd trimester! Nice bro congrats. Apologies if I missed it. Is this your first ?
Click to expand...
Ah the back is all sorted out now

It is indeed my first, was a whole mission to get here haha
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
Nice progess update brother. Glad the back has recovered 🩵
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
Nice progess update brother. Glad the back has recovered
 
Farmboy said:
All is well now, some good recovery
Click to expand...
just heard you on the podcast :D you're an amazing personality to listen to @Farmboy True champ!
you have that radio voice! its a big WOW! I'm serious thank you for coming on, EVO family love!
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
good day again :D strong incline cables

please add updated pics you said you had them throw them up please :D @Farmboy
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
@Farmboy amazing job on this. The staining cable flies and seated incline cable flies are really fun and I like the forearm cable curls.
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
Overall a really good set up on this workout, good volume and good amount of weight. @Farmboy
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
I got to give you a lot of credit on this @Farmboy you certainly know how to put together a good workout. I like the squeeze and the partials and then the burnouts as well.
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
@Farmboy Bros, impressive job on this. I like that you are hitting 70 pounds and then 90 pounds, keeping the weights under control and getting some good lifts.
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
Great job man. I got a lot of respect for this workout. Always consistent and thanks for posting in pounds as well. @Farmboy
 
Last nightshift

Chest supported ez curl
75lbs x 16
75lbs x 12
75lbs x 12

Rope curls
110lbs x 12
110lbs x 12 hold
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP squeeze

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

Missed putting this in yesterday. Nights man, blech
 
Farmboy said:
Last nightshift

Chest supported ez curl
75lbs x 16
75lbs x 12
75lbs x 12

Rope curls
110lbs x 12
110lbs x 12 hold
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP squeeze

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

Missed putting this in yesterday. Nights man, blech
Click to expand...
Thanks for the update brother 🩵
 
Farmboy said:
Last nightshift

Chest supported ez curl
75lbs x 16
75lbs x 12
75lbs x 12

Rope curls
110lbs x 12
110lbs x 12 hold
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP squeeze

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

Missed putting this in yesterday. Nights man, blech
Click to expand...
I'm listening to your 2nd podcast now again :D @Farmboy love the tri push 110s is huge
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
@Farmboy Solid session right here bro!
 
Listened to Part 2 of your podcast this morning Farmboy, really enjoyed your first podcast, and second was great too. Congrats on you and the wife expecting your first, I know you say its something she really wanted and dreamt for but you're going to love it just as much as she does when the baby arrives. You've got a great analytical approach to everything you talk about on the podcast and I like your outlook and demeanour on things.

Do you have a link to the leg press rig that you bought? I think you said you got it on Alibaba or something on your first podcast.
 
Farmboy said:
First nightshift, slept well and back feeling bettet

Warmup
Lat raises - reduced weight with tension holds
15lbs x 18
15lbs x 16
15lbs x 12 AMRAP

Standing cable flies
70lbs x 14
70lbs x 12 squeeze
70lbs x 12 squeeze
70lbs x 10 squeeze, plus partials
70lbs x AMRAP burnout

Seated incline cableflies
70lbs x 12 squeeze
70lbs x 12 squeeze, partials
70lbs x 10
70lbs x AMRAP
70lbs x AMRAP burnout with holds

Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Back is recovering nicely, kept the weight/strain reduced and focused heavily on strong contractions/squeeze. Everything felt good as we walk into maintenance.
Click to expand...
@Farmboy nice training update man. Really putting the work in.
 
Farmboy said:
Last nightshift

Chest supported ez curl
75lbs x 16
75lbs x 12
75lbs x 12

Rope curls
110lbs x 12
110lbs x 12 hold
110lbs x 12 AMRAP

Tricep pushdowns
110lbs x 14
110lbs x 12
110lbs x 12 AMRAP squeeze

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

Missed putting this in yesterday. Nights man, blech
Click to expand...
@Farmboy volume is good....keep it up.....
 
First full day off

Cable face pulls
90lbs x 16 squeeze
90lbs x AMRAP
90lbs x AMRAP

Lat pushdowns
160lbs x 14
160lbs x 12
160lbs x AMRAP

Cable pulldown
250lbs x 14
250lbs x 12
250lbs x 10

Seated cable row
250lbs x 15
250lbs x 12
250lbs x 10
Inverted grip 250lbs x 8

Felt solid and went well, good first full day off. Got my chores done now bbq a load of chicken. Can’t go wrong
 
Farmboy said:
First full day off

Cable face pulls
90lbs x 16 squeeze
90lbs x AMRAP
90lbs x AMRAP

Lat pushdowns
160lbs x 14
160lbs x 12
160lbs x AMRAP

Cable pulldown
250lbs x 14
250lbs x 12
250lbs x 10

Seated cable row
250lbs x 15
250lbs x 12
250lbs x 10
Inverted grip 250lbs x 8

Felt solid and went well, good first full day off. Got my chores done now bbq a load of chicken. Can’t go wrong
Click to expand...
Strong pulldowns and cable rows brother
BBQ chicken sounds awesome 🩵
 
Farmboy said:
First full day off

Cable face pulls
90lbs x 16 squeeze
90lbs x AMRAP
90lbs x AMRAP

Lat pushdowns
160lbs x 14
160lbs x 12
160lbs x AMRAP

Cable pulldown
250lbs x 14
250lbs x 12
250lbs x 10

Seated cable row
250lbs x 15
250lbs x 12
250lbs x 10
Inverted grip 250lbs x 8

Felt solid and went well, good first full day off. Got my chores done now bbq a load of chicken. Can’t go wrong
Click to expand...
full day off you killed it :D lat pushdowns are good, hows your shoulder for pull ups? :D @Farmboy
 
LevButlerov said:
full day off you killed it :D lat pushdowns are good, hows your shoulder for pull ups? :D @Farmboy
Click to expand...
Solid. They’re rolled in as part of the warmup. Deadhangs into slow activation of my lats. Helps me grab that mind muscle connection
 
wye said:
Listened to Part 2 of your podcast this morning Farmboy, really enjoyed your first podcast, and second was great too. Congrats on you and the wife expecting your first, I know you say its something she really wanted and dreamt for but you're going to love it just as much as she does when the baby arrives. You've got a great analytical approach to everything you talk about on the podcast and I like your outlook and demeanour on things.

Do you have a link to the leg press rig that you bought? I think you said you got it on Alibaba or something on your first podcast.
Click to expand...
I appreciate it man.

I got it off Temu, I will see if I can find the link. Temu is weird with changing names of things
 
Farmboy said:
Solid. They’re rolled in as part of the warmup. Deadhangs into slow activation of my lats. Helps me grab that mind muscle connection
Click to expand...
i see :D deadhangs and pull ups are gtg :D
 
Rolled out chest today before heading off to town for a long list of chores

Warmup

Lat raises
15lbs x 12
15lbs x 12
15lbs x AMRAP

Flat bench
135lbs x 20
200lbs x 8
200lbs x 8

Neutral cable fly
70lbs x 14
75lbs x 12 squeeze
75lbs x 12 squeeze

Incline cable fly
75lbs x 12
75lbs x 12
75lbs x 12

Solid day, long day. Going to be good to head off to bed
 
Farmboy said:
Rolled out chest today before heading off to town for a long list of chores

Warmup

Lat raises
15lbs x 12
15lbs x 12
15lbs x AMRAP

Flat bench
135lbs x 20
200lbs x 8
200lbs x 8

Neutral cable fly
70lbs x 14
75lbs x 12 squeeze
75lbs x 12 squeeze

Incline cable fly
75lbs x 12
75lbs x 12
75lbs x 12

Solid day, long day. Going to be good to head off to bed
Click to expand...
200 on flat bench you killed it today :D @Farmboy
 
Farmboy said:
Rolled out chest today before heading off to town for a long list of chores

Warmup

Lat raises
15lbs x 12
15lbs x 12
15lbs x AMRAP

Flat bench
135lbs x 20
200lbs x 8
200lbs x 8

Neutral cable fly
70lbs x 14
75lbs x 12 squeeze
75lbs x 12 squeeze

Incline cable fly
75lbs x 12
75lbs x 12
75lbs x 12

Solid day, long day. Going to be good to head off to bed
Click to expand...

Great lift dude!
 
Last day off

Warmups

Chest supported ez curls
75lbs x 14
80lbs x 10
80lbs x 10
75lbs x 10
70lbs x 8

Rope curls
110lbs x 14
115lbs x 12
115lbs x 11 ssueeze
115lbs x 10, AMRAP misery

Tricep pushdowns
115lbs x 14
115lbs x 12
115lbs x 12
115lbs x AMRAP
115lbs x AMRAP

Overhead extensions
115lbs x 14
115lbs x 11
115lbs x 10

Ah great arms day, took out the frustration with some good high volume work. Great burn and pump with some solid failure work. Felt great brothers
 
BritishCanadian said:
Beast workout!!! For the chest supported ez curls, are you just using g a bench for that?
Click to expand...
Yes brother, my adjustable Temu bench at around a 45 angle.

I often frog my legs up and use them like a preacher curl brace for better iso movements
 
Farmboy said:
Last day off

Warmups

Chest supported ez curls
75lbs x 14
80lbs x 10
80lbs x 10
75lbs x 10
70lbs x 8

Rope curls
110lbs x 14
115lbs x 12
115lbs x 11 ssueeze
115lbs x 10, AMRAP misery

Tricep pushdowns
115lbs x 14
115lbs x 12
115lbs x 12
115lbs x AMRAP
115lbs x AMRAP

Overhead extensions
115lbs x 14
115lbs x 11
115lbs x 10

Ah great arms day, took out the frustration with some good high volume work. Great burn and pump with some solid failure work. Felt great brothers
Click to expand...
triceps pushdowns really good volume :D burn and pump for the WIN! @Farmboy
 
BritishCanadian said:
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Click to expand...
Yes but a lower angle, I’m closer to the ground for more stretch
 
BritishCanadian said:
Got it, thanks, ...I set up like this for dumbbelll rows, so ill chuck a couple of sets of these in as well 👍
Click to expand...
After the elbow tendon injury last year, I find them and rope curls to be my best bet. Focus curls are great but I don’t have heavy enough dumbbells yet 😓
 
Farmboy said:
After the elbow tendon injury last year, I find them and rope curls to be my best bet. Focus curls are great but I don’t have heavy enough dumbbells yet 😓
Click to expand...
Did the elbow heal up? I did my elbow vr boxing, must have taken 8 months to fully heal.

And I think what finally healed it was all the pushups and chinups i was doing a while back , low/medium weight at higher reps seems to be good for rehab
 
BritishCanadian said:
Did the elbow heal up? I did my elbow vr boxing, must have taken 8 months to fully heal.

And I think what finally healed it was all the pushups and chinups i was doing a while back , low/medium weight at higher reps seems to be good for rehab
Click to expand...
It did for sure. I did very low weight rehab work on base TRT and it eventually sorted itself out. Around two ish months i think
 
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
legs done really well if you shaking after :P
180 leg press was amazing! @Farmboy
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
Nothing quite like the leg day shakes 😂
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
@Farmboy nice job on this. The warm-up and the leg press and calf press look fantastic and so do the forearm curls.
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
Amazing work on this. The leg press looks very fun. @Farmboy and I love the calf press and the forearm curls as well.
 
Second day shift into back

Warmups
Cable face pulls
95lbs x 16 slow
95lbs x 12
95lbs x AMRAP

Deadhangs with lat activation

Vulcan rope pushdowns
185lbs x 14
185lbs x 12
185lbs x 12

Cable pulldowns
255lbs x 12
255lbs x 12
255lbs x 10 pause 2

Seated cable rows
255lbs x 15 felt a elastic like twinge in the mid lower left of my back. I know this area well as I had similar sensations last year. Left the workout there feeling satisfied without causing injury
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
I like the different exercises that you're doing. The leg press and calf press are definitely on point and so are the forearm curls. @Farmboy
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
@Farmboy Bros, outstanding work on this pre-exhaustion leg press and calf press, all on point, and I like the forearm curls.
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
Excellent job on the warm-ups and I like the different other exercises you're doing. Forearm curls look fantastic. @Farmboy
 
Farmboy said:
First day shift on, great stuff

Warmup

Pre-exhaustion
BW squats x AMRAP
BW squats x AMRAP
BW squats x AMRAP

Leg press
180lbs x 14 plus partials
180lbs x 13 plus partials
180lbs x 12 plus partials
180lbs x AMRAP misery

Calf press
180lbs x AMRAP
180lbs x AMRAP
180lbs x AMRAP

Forearm curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP

Well that’s the legs done well enough. Great burn and shaking into failure. Tossed in some forearms as I had time and some drive left
Click to expand...
@farmvot I’d say well enough. Really put some workin on those legs
 
Got through the first nightshift

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

Military press
85lbs x 14
85lbs x 12
85lbs x 12

Standing neutral cable flies
75lbs x 14
75lbs x 12
75lbs x 12 AMRAP
75lbs x 10 AMRAP

Seated incline cable flies
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Typing this up after the nightshift so I’m missing a lot of my notes. Typical first nightshift fatigue but feeling solid and looking forward to snooze
 
Farmboy said:
Got through the first nightshift

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

Military press
85lbs x 14
85lbs x 12
85lbs x 12

Standing neutral cable flies
75lbs x 14
75lbs x 12
75lbs x 12 AMRAP
75lbs x 10 AMRAP

Seated incline cable flies
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Typing this up after the nightshift so I’m missing a lot of my notes. Typical first nightshift fatigue but feeling solid and looking forward to snooze
Click to expand...
cable flies you doing them hard :D love those!
 
Farmboy said:
Got through the first nightshift

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

Military press
85lbs x 14
85lbs x 12
85lbs x 12

Standing neutral cable flies
75lbs x 14
75lbs x 12
75lbs x 12 AMRAP
75lbs x 10 AMRAP

Seated incline cable flies
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 10 AMRAP

Typing this up after the nightshift so I’m missing a lot of my notes. Typical first nightshift fatigue but feeling solid and looking forward to snooze
Click to expand...
@Farmboy numbers look good......
 
Ah first day off. Rainy and lovely

Warmups

Face pulls
110lbs x ANRAP pre brunout
110lbs x 14
110lbs x 13
110lbs x 12
110lbs x 10

Active dead hangs - mid Rom pull-ups focused on strict lat activation
BW x 14
BW x 13
BW x 12
BW x 10

Cable pulledowns
200lbs x 16
270lbs x 11
270lbs x 10

Seated cable rows
270lbs x 12
270lbs x 10
270lbs x 9

Cooked pancakes and bacon on the griddle this morning for the the wife’s cravings. Great carb load prior to hitting the weights and the power was there for sure
 
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