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LevButlerov
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@BIGRED_ Keep up the good work boss. I like the wide grip bent over and I like the rear delt fly machine. Those are really good together.
Super productive and driven day today.
I’m trying to install some better discipline and remove a few bad habits, so I gave myself a bit of a “dopamine fast”. I removed all social media and entertainment apps from my phone last night and limited myself to podcasts for work/gym listening. I listened to 2 David Goggins podcasts, which were definitely good inspiration.
Cleaning the slate
I’m trying to install some better discipline and remove a few bad habits, so I gave myself a bit of a “dopamine fast”. I removed all social media and entertainment apps from my phone last night and limited myself to podcasts for work/gym listening. I listened to 2 David Goggins podcasts, which were definitely good inspiration.
Cleaning the slate
Bros, this is a heck of a session on the rehab. Nice exercises, you are working hard on that, I can tell. @BIGRED_
Nice job on this training. It's very structured and very disciplined. @BIGRED_ That's one of the nice things about your log: the structure of it is so simple yet so direct.
Sunday Update
Sponsored by @Core Pharma @Core Pharma Rep
Bit low on energy today, day 14 of swing so I’m probably just ready to get home. Session wasn’t as strong as it could’ve been, but we still showed up, trained with intent, and the bench moved nicely. Progress is progress.
Food was good overall. Appetite was low around lunch, but I made up for it at dinner with a huge feed.
Starting a 36–48 hour fast tonight. Never done a proper fast before, so this is mostly for a bit of a challenge and potentially health benifits. Timing should line up well with training I’ll get up first thing tomorrow morning and hit the gym while I’ve still got some stores left. Then no more gym until after the fast
Tempo bench
3 x 2 @ 120kg
DB incline press
2 x 4-8 @ 40kg
1 x 15 @ 32.5
Lying Incline lateral raise
3 x 4-8 @ 15kg
Incline Cable rope pullovers
3 x 4-8 @ 79kg
Seated alternating front hammer raise
2 x 20-30 @ 12.5kg
Incline cable skull crushers
2 x 4-8 @ 86kg
Sa cable tricep extensions
2 x 4-8 @ 32kg
Sponsored by @Core Pharma @Core Pharma Rep
Bit low on energy today, day 14 of swing so I’m probably just ready to get home. Session wasn’t as strong as it could’ve been, but we still showed up, trained with intent, and the bench moved nicely. Progress is progress.
Food was good overall. Appetite was low around lunch, but I made up for it at dinner with a huge feed.
Starting a 36–48 hour fast tonight. Never done a proper fast before, so this is mostly for a bit of a challenge and potentially health benifits. Timing should line up well with training I’ll get up first thing tomorrow morning and hit the gym while I’ve still got some stores left. Then no more gym until after the fast
Tempo bench
3 x 2 @ 120kg
DB incline press
2 x 4-8 @ 40kg
1 x 15 @ 32.5
Lying Incline lateral raise
3 x 4-8 @ 15kg
Incline Cable rope pullovers
3 x 4-8 @ 79kg
Seated alternating front hammer raise
2 x 20-30 @ 12.5kg
Incline cable skull crushers
2 x 4-8 @ 86kg
Sa cable tricep extensions
2 x 4-8 @ 32kg
Last edited:
Cheers my bro
@BIGRED_ Nice job on this. The win grip is really good and the roll machine is also fantastic. Nice job also on the rehab session.
Cheers brother
have a good day man.
Nice job on this. I like how you hit the wide grips and you mix things up. The rowing is also fantastic. @BIGRED_
@BIGRED_ volume looks good........
Monday update
Fly out day so got up early and hit squats.
Started a fast Sunday night so wasn’t sure how strength would hold up Monday morning without breakfast but suprised myself. Fast went well broke this morning after 36 hours. Was definitely a test of will power around the 24 hour mark but was a good challenge.
Front Squats
1 x 1 @ 130kg
1 x 5 @ 105kg
Hip thirst machine
2 x 4-8 @ 310kg (5) & 290kg (7)
1 x 15 @ 260kg
Smith machine split squats
2 x 4-8 @ 90kg
1 x 15 @ 70kg
Lying Banded hip external rotations
2 x failure
Cable hip flexor raise
2 x 8-12 (didnt note)
Fly out day so got up early and hit squats.
Started a fast Sunday night so wasn’t sure how strength would hold up Monday morning without breakfast but suprised myself. Fast went well broke this morning after 36 hours. Was definitely a test of will power around the 24 hour mark but was a good challenge.
Front Squats
1 x 1 @ 130kg
1 x 5 @ 105kg
Hip thirst machine
2 x 4-8 @ 310kg (5) & 290kg (7)
1 x 15 @ 260kg
Smith machine split squats
2 x 4-8 @ 90kg
1 x 15 @ 70kg
Lying Banded hip external rotations
2 x failure
Cable hip flexor raise
2 x 8-12 (didnt note)
@BIGRED_ very nice update man. Keep up the good work.
LevButlerov
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pumping it out
early 130 on squats a win! @BIGRED_ and 36 hour fast is a WIN! I just saw @Noah Wixx did his fast too
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Those smith split squats are brutal, havent done them for awhile, but their memory stays with me haha
Nice workout mate. I love front squats hey. 130kg is impressive. Looks like big weight on the hip thrusts as well.
Monday update
Sponsored by Core Pharma
Fly in day so always a bit unsure how I’ll feel with a long day travel but felt really good had a good carb up prior and was ready to go
Went for my top single on front squat @ 135kg, 5kg up from last week and smoked her so went for 140 and actually failed first go just lost a bit of position In The hole but wasn’t settling for that so went again and got it. Really wanna finish this block next week with a 150kg. Accessories super strong today too absolutely flying with the hip thrust machine
Heel elevated Front squats
135kg x 1
140kg x 1
105kg x 5
Hip thrust machine
2 x 4-6 ( 325 x 7, 305 x 6)
1 x 15 rest pause @ 280kg
Smith machine Split squat
2 x 4-8 @ 90kg
1 x 15 rest pause @ 75kg
Cable hip flexor knee raise
2 x 8-12 @ 38
Side lying banded hip rotations
2 x Failure
Sponsored by Core Pharma
Fly in day so always a bit unsure how I’ll feel with a long day travel but felt really good had a good carb up prior and was ready to go
Went for my top single on front squat @ 135kg, 5kg up from last week and smoked her so went for 140 and actually failed first go just lost a bit of position In The hole but wasn’t settling for that so went again and got it. Really wanna finish this block next week with a 150kg. Accessories super strong today too absolutely flying with the hip thrust machine
Heel elevated Front squats
135kg x 1
140kg x 1
105kg x 5
Hip thrust machine
2 x 4-6 ( 325 x 7, 305 x 6)
1 x 15 rest pause @ 280kg
Smith machine Split squat
2 x 4-8 @ 90kg
1 x 15 rest pause @ 75kg
Cable hip flexor knee raise
2 x 8-12 @ 38
Side lying banded hip rotations
2 x Failure
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LevButlerov
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135 huge top single
you're strong and noticed you really pushed into 140 on heel squats! you're strong @BIGRED_ warming up with sissy squats?
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There's a reason they call him Big!
Tuesday Update
Had a great sleep Monday night so pulled up pretty good despite the big leg day. Food was good also.
Headed into Muay Thai for a session. Was some brutal cardio as usual, really enjoying it though. Know it’s not gonna excel massively at just a day or two a week but should slowly see some improvements. The skipping at the start always fucks me so took a rope home gonna try do a little everyday good cardio and skill building.
Had a great sleep Monday night so pulled up pretty good despite the big leg day. Food was good also.
Headed into Muay Thai for a session. Was some brutal cardio as usual, really enjoying it though. Know it’s not gonna excel massively at just a day or two a week but should slowly see some improvements. The skipping at the start always fucks me so took a rope home gonna try do a little everyday good cardio and skill building.
Nice workout mate. Nice work on the front squats. The action photo looks awesome. Form looks perfect.
Those smith machine split squats are no joke too! The 15 rep rest pause sounds brutal!
LevButlerov
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Will do brother!good update
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perfect
Wednesday update
Great day in the gym feeling strong
Sponsored by Core Pharma
DB shoulder press
2 x 4-8 @ 32.5 (9,7)
1 x 15 rest pause 27.5
High incline smith machine press
2 x 4-8 @ 80kg (6,5)
Incline Cable flys
2 x 4-8 @ 32kg
1 x 15 rest pause @ 22.5
CS DB rear delt flys
2 x 6-10 @ 22.5kg
1 x 20 @ 10kg
SA DB hammer preached curls
2 x 6-10 (3 sec neg) 20kg, 17.5kg
Deficit push ups
1 x 50 rest pause
Great day in the gym feeling strong
Sponsored by Core Pharma
DB shoulder press
2 x 4-8 @ 32.5 (9,7)
1 x 15 rest pause 27.5
High incline smith machine press
2 x 4-8 @ 80kg (6,5)
Incline Cable flys
2 x 4-8 @ 32kg
1 x 15 rest pause @ 22.5
CS DB rear delt flys
2 x 6-10 @ 22.5kg
1 x 20 @ 10kg
SA DB hammer preached curls
2 x 6-10 (3 sec neg) 20kg, 17.5kg
Deficit push ups
1 x 50 rest pause
LevButlerov
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good smith work, and cable flyes after perfect res pause pump
@BIGRED_ cyclone so you can do some training in room?
push ups dips sissy squats push it!@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515
Will do brother! Been using the time wisely with some study. Hopefully back to normal tomorrowgood smith work, and cable flyes after perfect res pause pump
cyclone so you can do some training in room?
@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
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I’m in Aus bro, look up cyclone Narelle
LevButlerov
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back home soon
Ohh didn't realise i will check it out dont get them down my way
Yeah it’s a top end thing haha
Wow pretty destructive just had a read of the news story's
Nice session, 50 push up finisher is intense
Nice workout there mate! Good weight on the db shoulder press with the 32.5's.
That sucks mate! Hope you're ok.
Saturday update
Back to normality this weekend after some wild weather, fortunately didn’t last too long. Grateful to be back in the gym
Sponsored by Core Pharma
Wide Grip pull ups
6 x 1rir
Wide grip BB bent over rows
2 x 6-10 @ 100kg
1 x 20 rest pause @ 80kg
Rear delt fly machine
2 x 6-10 @ 90kg
Machine row (trap focus)
2 x 6-10@ 140kg
1 x 20 rest pause @120
Double cable bicep curl
2 x 6-10 @ 30kg
1 x 20 @ 22.5
Back to normality this weekend after some wild weather, fortunately didn’t last too long. Grateful to be back in the gym
Sponsored by Core Pharma
Wide Grip pull ups
6 x 1rir
Wide grip BB bent over rows
2 x 6-10 @ 100kg
1 x 20 rest pause @ 80kg
Rear delt fly machine
2 x 6-10 @ 90kg
Machine row (trap focus)
2 x 6-10@ 140kg
1 x 20 rest pause @120
Double cable bicep curl
2 x 6-10 @ 30kg
1 x 20 @ 22.5
LevButlerov
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Sunday update
Feeling very strong on bench today, good day
Tempo bench press
3 x 2 @ 122.5/130/122.5
Low incline DB press
2 x 4-6 @ 42.5/40
1 x 15 rest pause @ 35kg
Incline cable lat pull overs
2 x 4-6 @ 90.8kg
CS DB lateral Rase
3 x 4-8 @ 22.5kg
Incline Cable Skull crushers
2 x 4-8 @ 86kg
Seated db hammer front raise
2 x 20-30 @ 15kg
SA cable tricep extension
2 x 4-8 @ 32kg
Feeling very strong on bench today, good day
Tempo bench press
3 x 2 @ 122.5/130/122.5
Low incline DB press
2 x 4-6 @ 42.5/40
1 x 15 rest pause @ 35kg
Incline cable lat pull overs
2 x 4-6 @ 90.8kg
CS DB lateral Rase
3 x 4-8 @ 22.5kg
Incline Cable Skull crushers
2 x 4-8 @ 86kg
Seated db hammer front raise
2 x 20-30 @ 15kg
SA cable tricep extension
2 x 4-8 @ 32kg
Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
LevButlerov
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good front squats but i think with a good spotter you can push out 145 tbhMonday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
nice! i like pad work push that out @BIGRED_
Yeah I think on a good day would have had 150 probably just didn’t have her that day. Might go for it next Monday if feeling good
LevButlerov
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next time 150
@BIGRED_ I like how you're pushing yourself on this training. You like to hit it hard and get good results.Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
Nice work on this. The front squats and the hip thrust machine are fantastic. I like the cable flexor knee raise as well. @BIGRED_Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
bros not gonna go wrong with this training. You slamming the hell out of this workout. @BIGRED_ I like to see that.Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
Another dayMonday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
@BIGRED_ Nice job on the front squats and Smith machine split squats and the cable hip flexor knee raise, which are fantastic as well.Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
Front squats are one of my favorites. They really prevent you from being able to cheat and they're very challenging and they really hit a bunch of muscles like your glutes. @BIGRED_Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
@BIGRED_ that pad work will out you through it!
@BIGRED_ Great work so far......Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
@BIGRED_ Sometime its like that lol! Some days I feel amazing some days everything feels ridiculously heavy!Monday update
Was hoping for a big front squat single today but didn’t have it, weight just felt very heavy tight from the get go. Didn’t make it out the whole with 145kg, back was a bit stiff today and also possibly due to being a bit underfed during the cyclone too but still felt really strong on backdowns and accessories so just chucked in an extra couple back down to make up for it. Still a good day overall
Front squats
145 x 1
3 x 5 @ 105kg
Hip thrust machine
2 x 4-8 @ 340kg
1 x 15 rest pause @ 300kg
Smith machine split squats
2 x 4-8 @ 100kg
1 x 15 rest pause @ 80kg
Cable hip flexor knee raise
2 x 15-20 @ 32kg
Side lying banded hip external rotations
2 x failure
Hey team!
Had a bit of a frustrating week and a half. Came down with the flu at the end of the week before last, which knocked me out for a few days. Bounced back pretty well though
just moved into a deload week. Still pushed the weights hard, just with reduced volume.
Fresh program this week andlooks awesome. Really excited for it, it’s going to be a tough one
Unfortunately, it didn’t start off perfectly. On the 2nd set of squats, I did something to my quad in the hole of the squat. It’s quite sore and limited the rest of the session, but I suspect it’s nothing too serious as it improved throughout the night with some movement. On the bright side, the first set was super clean and tidy.
Thankfully I was still able to push the stiff-legged deadlifts afterwards
High bar Squats
1 x 12 @ 125kg
Stiff legged deadlifts
2 x 12 @ 120kg
Looking forward to knocking this out the way and pushing this new block hard
Sponsored by Core Pharma
Had a bit of a frustrating week and a half. Came down with the flu at the end of the week before last, which knocked me out for a few days. Bounced back pretty well though
just moved into a deload week. Still pushed the weights hard, just with reduced volume.
Fresh program this week andlooks awesome. Really excited for it, it’s going to be a tough one
Unfortunately, it didn’t start off perfectly. On the 2nd set of squats, I did something to my quad in the hole of the squat. It’s quite sore and limited the rest of the session, but I suspect it’s nothing too serious as it improved throughout the night with some movement. On the bright side, the first set was super clean and tidy.
Thankfully I was still able to push the stiff-legged deadlifts afterwards
High bar Squats
1 x 12 @ 125kg
Stiff legged deadlifts
2 x 12 @ 120kg
Looking forward to knocking this out the way and pushing this new block hard
Sponsored by Core Pharma
LevButlerov
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sorry about the flu lets get on a full deload and come back hard
Thursday update
Banded bench press
3 x 6 @ 90kg
Work gym was pretty limited for bands so used a pretty thick one which made this pretty brutal. Love banded bench press though, the battle all the way to the top makes it interesting
Push press
2 x 6 @ 60kg
Lying cobra lat pulldown
3 x 10-12 @ 63.9kg
Pec fly Machine
3 x 10-12 @ 85kg
Supinated grip lat pulldown
3 x 10-12 @ 79kg
Lying DB skulll crushers
3 x 10-12 @ 17.5kg
Lying crusafix raise
3 x 10-12 @ 21kg
SA cable tricep extension
3 x 10-12 @ 18kg
Quad pulled up pretty bad Wednesday but has made significant improvement in a few days which is a good sign unfortunately couldn’t get in for ultrasound until next Wednesday as im out at work at the moment. Just did some light movement and mobility last night instead of my leg day. Hopeful for a quick turnaround
Sponsored by core Pharma
Banded bench press
3 x 6 @ 90kg
Work gym was pretty limited for bands so used a pretty thick one which made this pretty brutal. Love banded bench press though, the battle all the way to the top makes it interesting
Push press
2 x 6 @ 60kg
Lying cobra lat pulldown
3 x 10-12 @ 63.9kg
Pec fly Machine
3 x 10-12 @ 85kg
Supinated grip lat pulldown
3 x 10-12 @ 79kg
Lying DB skulll crushers
3 x 10-12 @ 17.5kg
Lying crusafix raise
3 x 10-12 @ 21kg
SA cable tricep extension
3 x 10-12 @ 18kg
Quad pulled up pretty bad Wednesday but has made significant improvement in a few days which is a good sign unfortunately couldn’t get in for ultrasound until next Wednesday as im out at work at the moment. Just did some light movement and mobility last night instead of my leg day. Hopeful for a quick turnaround
Sponsored by core Pharma
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big tuesday
and i also love the follow up push press 60s are nice!quad pull though swelling? @BIGRED_
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@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Sorry I must have missed it, what happen with the quad brother?
Solid session none the less brother, tough gig with the quad. Hopefully the ultrasound gives some clarity on the situation and brings better news
Training Tuesday in the hole of the squat think I may have torn something in my inner quad above my knee. Felt something happen and was extremely painful couldn’t bear any weight but turn around has been pretty significant since then so hopefully nothing major
big tuesday
quad pull though swelling? @BIGRED_
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yeah some swelling bro
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pic if possible please
The swelling isn’t bad enough to be visible to the eye but by touch it’s obvious there is some. No bruising which is a good sign too. Spoke to a physio who thinks could just be a mild tear in the muscle, unfortunately won’t have any confirmation until ultrasound
Bro I’m so sorry to hear that, I had tore the tendons in my shoulder last year that needed surgery
Fingers cross for you and the scans bro, keep evo fam in the loop
Nice workout mate. Seems like a big weight on bench press considering the heavy bands.
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you should ice and get an infrared lamp on it
Loaded band press is creative bro, working around things nice job. Keep us posted on the ultrasound please.
Saturday update
Strong upper day, feels nice to smash out 100 for some solid reps.
Sponsored by Core Pharma
Bench press
3 x 12 @ 100kg
High incline DB press
3 x 10-12 @ 30/27.5/27.5
Row machine
3 x 10-12 @ 120kg
Chest supported DB row
3 x 10-12 @ 45/40/40
Incline Db Spider curls
3 x 10-12 @ 17.5
Db seated front raise
3 x 10-12 @ 15/12.5/12.5
Dual low cable bicep curl
3 x 10-12 @ 27.2 / 27.2 / 22.7
Strong upper day, feels nice to smash out 100 for some solid reps.
Sponsored by Core Pharma
Bench press
3 x 12 @ 100kg
High incline DB press
3 x 10-12 @ 30/27.5/27.5
Row machine
3 x 10-12 @ 120kg
Chest supported DB row
3 x 10-12 @ 45/40/40
Incline Db Spider curls
3 x 10-12 @ 17.5
Db seated front raise
3 x 10-12 @ 15/12.5/12.5
Dual low cable bicep curl
3 x 10-12 @ 27.2 / 27.2 / 22.7
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strong day
100s for the win on bench!
Monday update
Still healing the quad so a bit of a shorter leg day today but happy to just be getting something done
Stiff leg dead’s
2 x 10-12 @ 140kg/120kg
Farmers carries
4 x 30m @ 120kg
Used a trap bar which made it very difficult due to weird centre of gravity
Quad extension
2 x 12 @ 70kg
Quads only really giving me grief now when I’m the lengthened position eg: bottom of squat so set leg extensions a little higher and had no issue
Still healing the quad so a bit of a shorter leg day today but happy to just be getting something done
Stiff leg dead’s
2 x 10-12 @ 140kg/120kg
Farmers carries
4 x 30m @ 120kg
Used a trap bar which made it very difficult due to weird centre of gravity
Quad extension
2 x 12 @ 70kg
Quads only really giving me grief now when I’m the lengthened position eg: bottom of squat so set leg extensions a little higher and had no issue
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140 on stiff deads you killed it
but quads how bad swelling or ok? @BIGRED_ @BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz @bss
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120-140kg on SLDL's is good going!
Nah healing up really well bro!140 on stiff deads you killed it
The last half of the 140 set kinda crept into a RDL haha but yeah they’re moving well
Nice session with the quad not 100%. Impressive your still getting some lower body in
definitely a solid session brother regardless 
Wednesday update
Banded bench press
3 x 6 @ 92.5kg
Push press
2 x 6 @ 62.5kg
Lying cobra lat pulldown
3 x 10-12 @ 76kg
Pec fly machine
3 x 10-12 @ 90 / 90 / 85
Supinated lat pulldown
3 x 10-12 @ 79kg
Lying db skull crushers
3 x 10-12 @ 17.5kg
Lying Crusafix raise
3 x 10-12 @ 18.1
SA cable tricep extension
3 x 10-12 @ 37kg
Banded bench press
3 x 6 @ 92.5kg
Push press
2 x 6 @ 62.5kg
Lying cobra lat pulldown
3 x 10-12 @ 76kg
Pec fly machine
3 x 10-12 @ 90 / 90 / 85
Supinated lat pulldown
3 x 10-12 @ 79kg
Lying db skull crushers
3 x 10-12 @ 17.5kg
Lying Crusafix raise
3 x 10-12 @ 18.1
SA cable tricep extension
3 x 10-12 @ 37kg
Nice season here brother !
Friday dead’s
Absolute torture of a cluster set for yesterday
3 x (3 x 12) @ 130kg
So 12rep, 90sec,12reps, 90sec 12 reps
5min
Repeat twice more, absolutely brutal
Hack squats
2 x 8-10 @ 80kg
kept hack squats pretty light and a bit higher than depth due to quad still being recovering but good to be able to do a squat
45 degree back extension
2 x 12-15 @ 20kg
Weighted planks
3 x 45sec @ 20kg
Absolute torture of a cluster set for yesterday
3 x (3 x 12) @ 130kg
So 12rep, 90sec,12reps, 90sec 12 reps
5min
Repeat twice more, absolutely brutal
Hack squats
2 x 8-10 @ 80kg
kept hack squats pretty light and a bit higher than depth due to quad still being recovering but good to be able to do a squat
45 degree back extension
2 x 12-15 @ 20kg
Weighted planks
3 x 45sec @ 20kg
Great sesh
Cluster is always brutal but also so satisfying afterwards
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perfect
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good training day
active rest
Solid leg day and massive improvement on the quad nearly fully recovered
Heel elevated high bar squats
1 x 12 @ 100kg
These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy.
Stiff leg deadlifts
2 x 10-12 @ 140kg
Leg press ( narrow and low)
2 x 12 @ 140kg
Pretty happy with how these went being so quad dominant
Lying hamstring curls
Just realised I forgot to do this will get in and pump them out tomorrow
Single leg hip thrust machine
2 x 10-12 @ 80kg
Surprisingly weak on single leg, can push this hip thrust machine to around 300kg for those reps. Probably a highlight of some discrepancies in stability etc. Should be beneficial to progress with these.
Farmers carrys
4 x 30m (45 sec rest) @ 160kg
Good to have these back in the program, been a while.
As always thanks to the sponsor @Core Pharma Rep
Little interruption in training has got me even keener to push
Cheers team
Heel elevated high bar squats
1 x 12 @ 100kg
These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy.
Stiff leg deadlifts
2 x 10-12 @ 140kg
Leg press ( narrow and low)
2 x 12 @ 140kg
Pretty happy with how these went being so quad dominant
Lying hamstring curls
Just realised I forgot to do this will get in and pump them out tomorrow
Single leg hip thrust machine
2 x 10-12 @ 80kg
Surprisingly weak on single leg, can push this hip thrust machine to around 300kg for those reps. Probably a highlight of some discrepancies in stability etc. Should be beneficial to progress with these.
Farmers carrys
4 x 30m (45 sec rest) @ 160kg
Good to have these back in the program, been a while.
As always thanks to the sponsor @Core Pharma Rep
Little interruption in training has got me even keener to push
Cheers team
LevButlerov
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very solid leg daySolid leg day and massive improvement on the quad nearly fully recovered
Heel elevated high bar squats
1 x 12 @ 100kg
These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy.
Stiff leg deadlifts
2 x 10-12 @ 140kg
Leg press ( narrow and low)
2 x 12 @ 140kg
Pretty happy with how these went being so quad dominant
Lying hamstring curls
Just realised I forgot to do this will get in and pump them out tomorrow
Single leg hip thrust machine
2 x 10-12 @ 80kg
Surprisingly weak on single leg, can push this hip thrust machine to around 300kg for those reps. Probably a highlight of some discrepancies in stability etc. Should be beneficial to progress with these.
Farmers carrys
4 x 30m (45 sec rest) @ 160kg
Good to have these back in the program, been a while.
As always thanks to the sponsor @Core Pharma Rep
Little interruption in training has got me even keener to push
Cheers team
140 on deads killing it! @BIGRED_ you can do 300 hip thrust? impressive!
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On a plate loaded hip thrust machine yes, might have a video from last block I’ll dig through, think heaviest I got was 340kg for around 6-8very solid leg day
you can do 300 hip thrust? impressive!
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Love it broSolid leg day and massive improvement on the quad nearly fully recovered
Heel elevated high bar squats
1 x 12 @ 100kg
These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy.
Stiff leg deadlifts
2 x 10-12 @ 140kg
Leg press ( narrow and low)
2 x 12 @ 140kg
Pretty happy with how these went being so quad dominant
Lying hamstring curls
Just realised I forgot to do this will get in and pump them out tomorrow
Single leg hip thrust machine
2 x 10-12 @ 80kg
Surprisingly weak on single leg, can push this hip thrust machine to around 300kg for those reps. Probably a highlight of some discrepancies in stability etc. Should be beneficial to progress with these.
Farmers carrys
4 x 30m (45 sec rest) @ 160kg
Good to have these back in the program, been a while.
As always thanks to the sponsor @Core Pharma Rep
Little interruption in training has got me even keener to push
Cheers team
solid update
LevButlerov
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340 is crazy strong
Some heavy farmer carries 
Good looking workout there mate. Nice weights on the squats and SLDL's.Solid leg day and massive improvement on the quad nearly fully recovered
Heel elevated high bar squats
1 x 12 @ 100kg
These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy.
Stiff leg deadlifts
2 x 10-12 @ 140kg
Leg press ( narrow and low)
2 x 12 @ 140kg
Pretty happy with how these went being so quad dominant
Lying hamstring curls
Just realised I forgot to do this will get in and pump them out tomorrow
Single leg hip thrust machine
2 x 10-12 @ 80kg
Surprisingly weak on single leg, can push this hip thrust machine to around 300kg for those reps. Probably a highlight of some discrepancies in stability etc. Should be beneficial to progress with these.
Farmers carrys
4 x 30m (45 sec rest) @ 160kg
Good to have these back in the program, been a while.
As always thanks to the sponsor @Core Pharma Rep
Little interruption in training has got me even keener to push
Cheers team
Wednesday Upper
Banded bench press
3 x 6 @ 95kg + band
Push press
2 x 6 @ 67.5
Lying Cobra lat pulldown
3 x 10-12 @ 72kg
Pec fly machine
3 x 10-12 @ 90kg
Supinated grip lat pulldown
3 x 10-12 @ 79kg
Lying DB skull crushers
3 x 10-12 @ 17.5kg
Lying crusafix raise
3 x 12-15 @ 22kg
SA cable tricep extension
3 x 12-15 @ 32kg
Banded bench press
3 x 6 @ 95kg + band
Push press
2 x 6 @ 67.5
Lying Cobra lat pulldown
3 x 10-12 @ 72kg
Pec fly machine
3 x 10-12 @ 90kg
Supinated grip lat pulldown
3 x 10-12 @ 79kg
Lying DB skull crushers
3 x 10-12 @ 17.5kg
Lying crusafix raise
3 x 12-15 @ 22kg
SA cable tricep extension
3 x 12-15 @ 32kg
LevButlerov
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