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Approved Log My Summer muscle build cycle log

fingers86 said:
Flat bench
70kg x 10(65kg x 10)
70kg x 8(65kg x 10)
70kg x 7(65kg x 7)

Incline bench
60kg x 6(55kg x 7)
60kg x 6(55kg x 7)
60kg x 5(55kg x 7)

Chest dips
X 8(6)
X 6(5)
X 5(5)

Low to high cable fly
16.25kg x 7(13.75kg x 10)
16.25kg x 6(13.75kg x 9)
16.25kg x 5(13.75kg x 7)

Pec fly
82kg x 8(75kg x 10)
82kg x 5(75kg x 9)
75kg x 6(75kg x 7)

Tricep extension
60kg x 6(10)
60kg x 8(10)
60kg x 8(7)

Yes im still a shit photographer. Gotta find a place to setup tripod for proper pics
Click to expand...
Oh brother solid 🔥🔥 looking great!

Training on point also 🤝
 
Cable Lat raises
12.5kg x 7(11.25kg x 10)
12.5kg x 6(11.25kg x 10)
12.5kg x 5(11.25kg x 9)

Cable lat pullovers
31.25kg x 8 (28.75kg x 8)
31.25kg x 8(28.75kg x 9)
31.25kg x 6(28.75kg x 9)

Shoulder press
40kg x 12(35kg x 13)
45kg x 10(35kg x 13)
45kg x 9(35kg x 12)

Shoulder press hands out front
30kg x 8
30kg x 9
30kg x 11

Rotator cuff dropped to 10kg
10kg x 11(12kg x 10)
10kg x 12(12kg x 10)
10kg x 9(12kg x 8)

Shrugs
20kg x
22(20)
17(18)
15(14)

Well it took effort to get here, still trying to shake this bug, feel great after first set and powered on
 
fingers86 said:
Cable Lat raises
12.5kg x 7(11.25kg x 10)
12.5kg x 6(11.25kg x 10)
12.5kg x 5(11.25kg x 9)

Cable lat pullovers
31.25kg x 8 (28.75kg x 8)
31.25kg x 8(28.75kg x 9)
31.25kg x 6(28.75kg x 9)

Shoulder press
40kg x 12(35kg x 13)
45kg x 10(35kg x 13)
45kg x 9(35kg x 12)

Shoulder press hands out front
30kg x 8
30kg x 9
30kg x 11

Rotator cuff dropped to 10kg
10kg x 11(12kg x 10)
10kg x 12(12kg x 10)
10kg x 9(12kg x 8)

Shrugs
20kg x
22(20)
17(18)
15(14)

Well it took effort to get here, still trying to shake this bug, feel great after first set and powered on
Click to expand...
Nice training update brother 🩵
 
fingers86 said:
Cable Lat raises
12.5kg x 7(11.25kg x 10)
12.5kg x 6(11.25kg x 10)
12.5kg x 5(11.25kg x 9)

Cable lat pullovers
31.25kg x 8 (28.75kg x 8)
31.25kg x 8(28.75kg x 9)
31.25kg x 6(28.75kg x 9)

Shoulder press
40kg x 12(35kg x 13)
45kg x 10(35kg x 13)
45kg x 9(35kg x 12)

Shoulder press hands out front
30kg x 8
30kg x 9
30kg x 11

Rotator cuff dropped to 10kg
10kg x 11(12kg x 10)
10kg x 12(12kg x 10)
10kg x 9(12kg x 8)

Shrugs
20kg x
22(20)
17(18)
15(14)

Well it took effort to get here, still trying to shake this bug, feel great after first set and powered on
Click to expand...
pumped it hard :D shoulder press good not too high, you did drop sets right?
 
LevButlerov said:
pumped it hard :D shoulder press good not too high, you did drop sets right?
Click to expand...
Nah no drop sets yet. Just fealt had more strength than initially setup for. I hate driving home after shoulders though. Arms are dead. Leg day tomorrow plus bubs gets tumour removed. Hopefully extra nap after legs.
 
fingers86 said:
Nah no drop sets yet. Just fealt had more strength than initially setup for. I hate driving home after shoulders though. Arms are dead. Leg day tomorrow plus bubs gets tumour removed. Hopefully extra nap after legs.
Click to expand...
sure :D lets go slow
 
Leg press
250kg x 13(230kg x 12)
250kg x 12(230kg x 12)
250kg x 12 (230kg x 13)

Split squats (plates only counted, unsure bar weight)
40kg x 8(30kg x 11)
40kg x 8(30kg x 11)
40kg x 9(30kg x 11)

Abductor out
52.5kg x 11(14)
52.5kg x 14 (14)
52.5kg x 10 (13)

Abductor in

50kg x 10(12)
50kg x 8(9)
50kg x 8(5)

Calf raises 2 x drop sets
105kg x 10,0
85kg x 9,10
65kg x 9,5
45kg x 0,6

Seated curls
75kg x 9(12)
75kg x 9(9)
75kg x 9(8)

Seated extensions
65kg x 12
65kg x 10
65kg x 10

Thats as heavy as im going on leg press until i can do 20 clean reps 4 sets. Calf raises u will see 2nd drop set starting at 85kg. Definately starting to feel and look strong. Also thinking of only doing 2 sets for non compound exercises to save time. I want to be able to add a few variations of muscle exercises.

Ps, ill update status of bubs once he is out of surgery and get told how it went.
 
Leg press
250kg x 13(230kg x 12)
250kg x 12(230kg x 12)
250kg x 12 (230kg x 13)

Split squats (plates only counted, unsure bar weight)
40kg x 8(30kg x 11)
40kg x 8(30kg x 11)
40kg x 9(30kg x 11)

Abductor out
52.5kg x 11(14)
52.5kg x 14 (14)
52.5kg x 10 (13)

Abductor in

50kg x 10(12)
50kg x 8(9)
50kg x 8(5)

Calf raises 2 x drop sets
105kg x 10,0
85kg x 9,10
65kg x 9,5
45kg x 0,6

Seated curls
75kg x 9(12)
75kg x 9(9)
75kg x 9(8)

Seated extensions
65kg x 12
65kg x 10
65kg x 10

Thats as heavy as im going on leg press until i can do 20 clean reps 4 sets. Calf raises u will see 2nd drop set starting at 85kg. Definately starting to feel and look strong. Also thinking of only doing 2 sets for non compound exercises to save time. I want to be able to add a few variations of muscle exercises.

Ps, ill update status of bubs once he is out of surgery and get told how it went.

Pps. He is in recovery tumour removed
 
fingers86 said:
Leg press
250kg x 13(230kg x 12)
250kg x 12(230kg x 12)
250kg x 12 (230kg x 13)

Split squats (plates only counted, unsure bar weight)
40kg x 8(30kg x 11)
40kg x 8(30kg x 11)
40kg x 9(30kg x 11)

Abductor out
52.5kg x 11(14)
52.5kg x 14 (14)
52.5kg x 10 (13)

Abductor in

50kg x 10(12)
50kg x 8(9)
50kg x 8(5)

Calf raises 2 x drop sets
105kg x 10,0
85kg x 9,10
65kg x 9,5
45kg x 0,6

Seated curls
75kg x 9(12)
75kg x 9(9)
75kg x 9(8)

Seated extensions
65kg x 12
65kg x 10
65kg x 10

Thats as heavy as im going on leg press until i can do 20 clean reps 4 sets. Calf raises u will see 2nd drop set starting at 85kg. Definately starting to feel and look strong. Also thinking of only doing 2 sets for non compound exercises to save time. I want to be able to add a few variations of muscle exercises.

Ps, ill update status of bubs once he is out of surgery and get told how it went.

Pps. He is in recovery tumour removed
Click to expand...
Excellent training brother
Even more Excellent news with the young one 🩵
 
fingers86 said:
Leg press
250kg x 13(230kg x 12)
250kg x 12(230kg x 12)
250kg x 12 (230kg x 13)

Split squats (plates only counted, unsure bar weight)
40kg x 8(30kg x 11)
40kg x 8(30kg x 11)
40kg x 9(30kg x 11)

Abductor out
52.5kg x 11(14)
52.5kg x 14 (14)
52.5kg x 10 (13)

Abductor in

50kg x 10(12)
50kg x 8(9)
50kg x 8(5)

Calf raises 2 x drop sets
105kg x 10,0
85kg x 9,10
65kg x 9,5
45kg x 0,6

Seated curls
75kg x 9(12)
75kg x 9(9)
75kg x 9(8)

Seated extensions
65kg x 12
65kg x 10
65kg x 10

Thats as heavy as im going on leg press until i can do 20 clean reps 4 sets. Calf raises u will see 2nd drop set starting at 85kg. Definately starting to feel and look strong. Also thinking of only doing 2 sets for non compound exercises to save time. I want to be able to add a few variations of muscle exercises.

Ps, ill update status of bubs once he is out of surgery and get told how it went.
Click to expand...

fingers86 said:
Leg press
250kg x 13(230kg x 12)
250kg x 12(230kg x 12)
250kg x 12 (230kg x 13)

Split squats (plates only counted, unsure bar weight)
40kg x 8(30kg x 11)
40kg x 8(30kg x 11)
40kg x 9(30kg x 11)

Abductor out
52.5kg x 11(14)
52.5kg x 14 (14)
52.5kg x 10 (13)

Abductor in

50kg x 10(12)
50kg x 8(9)
50kg x 8(5)

Calf raises 2 x drop sets
105kg x 10,0
85kg x 9,10
65kg x 9,5
45kg x 0,6

Seated curls
75kg x 9(12)
75kg x 9(9)
75kg x 9(8)

Seated extensions
65kg x 12
65kg x 10
65kg x 10

Thats as heavy as im going on leg press until i can do 20 clean reps 4 sets. Calf raises u will see 2nd drop set starting at 85kg. Definately starting to feel and look strong. Also thinking of only doing 2 sets for non compound exercises to save time. I want to be able to add a few variations of muscle exercises.

Ps, ill update status of bubs once he is out of surgery and get told how it went.

Pps. He is in recovery tumour removed
Click to expand...
big leg press you're killing it :D 250 is huge!
 
Had a rest day today, wanted to do more abs but still feel ran down. I think the stress from everything took its toll but bubs being through surgery should allow me some destress. Breathing still difficult so wasnt pushing it!

Also did 30min treadmill 15% 3kmh.

i have slightly bumped calories but struggle getting dinner in sometimes. Sitting at 2300 calories now and plan to increase every 2 weeks at this stage.

Dropped reta to 1.5mg weekly but may require further dropping to increase food.

Will try to add meals if i get a chance.

Abs core twists
27.5kg x 15
27.5kg x 15

Total ab crunch
85kg x 15
85kg x 15
 
fingers86 said:
Had a rest day today, wanted to do more abs but still feel ran down. I think the stress from everything took its toll but bubs being through surgery should allow me some destress. Breathing still difficult so wasnt pushing it!

Also did 30min treadmill 15% 3kmh.

i have slightly bumped calories but struggle getting dinner in sometimes. Sitting at 2300 calories now and plan to increase every 2 weeks at this stage.

Dropped reta to 1.5mg weekly but may require further dropping to increase food.

Will try to add meals if i get a chance.

Abs core twists
27.5kg x 15
27.5kg x 15

Total ab crunch
85kg x 15
85kg x 15
Click to expand...
good rest day, you should just fully rest next time :D
 
Waist fasted this morning just under 31inch. Weight up to 79.7kg.

Bp 116/76
resting hr back down to 76 so must be getting over this bug.

Lat pulldown wide grip
80kg x 6(65kg x 11)
80kg x 6(65kg x 10)
80kg x 7(65kg x 9)

upper back 1handed *full stack is 95
90kg x 13(80kg x 13)
90kg x 11(80kg x 13)
90kg x 12(80kg x 11)

-low row 1 handed
110kg x 10(95kg x 14)
110kg x 9(95kg x 14)
110kg x 9(95kg x 13)

Rear fly
54kg x 7(8)
54kg x 7(7)
54kg x 5(7)

Bicep curls no break ds
67kg x 8
53kg x 5
46kg x 5
39kg x4
25kg x 7

Hammer curls
10kg per hand
X 20(18)
X20(16)
X16 (15)
 
fingers86 said:
It wasnt a planned rest day. Struggling for motivation this week but usually subsides after first set. Ill post todays workout soon. Smashed it, definately going to feel it.
Click to expand...
lets go :D
 
fingers86 said:
Waist fasted this morning just under 31inch. Weight up to 79.7kg.

Bp 116/76
resting hr back down to 76 so must be getting over this bug.

Lat pulldown wide grip
80kg x 6(65kg x 11)
80kg x 6(65kg x 10)
80kg x 7(65kg x 9)

upper back 1handed *full stack is 95
90kg x 13(80kg x 13)
90kg x 11(80kg x 13)
90kg x 12(80kg x 11)

-low row 1 handed
110kg x 10(95kg x 14)
110kg x 9(95kg x 14)
110kg x 9(95kg x 13)

Rear fly
54kg x 7(8)
54kg x 7(7)
54kg x 5(7)

Bicep curls no break ds
67kg x 8
53kg x 5
46kg x 5
39kg x4
25kg x 7

Hammer curls
10kg per hand
X 20(18)
X20(16)
X16 (15)
Click to expand...
back at the gym hardcore :D strong lat pulls 80s and i like your 1 handed upper 90s @fingers86

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
 
fingers86 said:
Waist fasted this morning just under 31inch. Weight up to 79.7kg.

Bp 116/76
resting hr back down to 76 so must be getting over this bug.

Lat pulldown wide grip
80kg x 6(65kg x 11)
80kg x 6(65kg x 10)
80kg x 7(65kg x 9)

upper back 1handed *full stack is 95
90kg x 13(80kg x 13)
90kg x 11(80kg x 13)
90kg x 12(80kg x 11)

-low row 1 handed
110kg x 10(95kg x 14)
110kg x 9(95kg x 14)
110kg x 9(95kg x 13)

Rear fly
54kg x 7(8)
54kg x 7(7)
54kg x 5(7)

Bicep curls no break ds
67kg x 8
53kg x 5
46kg x 5
39kg x4
25kg x 7

Hammer curls
10kg per hand
X 20(18)
X20(16)
X16 (15)
Click to expand...
Ace 👌
 
LevButlerov said:
back at the gym hardcore :D strong lat pulls 80s and i like your 1 handed upper 90s @fingers86

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
Click to expand...
You set the challenge last time for lat pulldowns. I accepted. They were noisy sets lol. Once this waxxing rash goes away ill do new pics for profile pic as definately starting to fill out now. Sleep is starting to pick back up now little one has had surgery but takes 9 to 10hrs to get my 6-7 hours. Hoping now that stress is over i can get better quality sleep.

I have noticed that anything above 6 hrs i look good fasted any less i hold water.

I still think i had better pumps from anavar. Although was doing high rep work then. Might have to schedule a high rep session to compare.
 
fingers86 said:
You set the challenge last time for lat pulldowns. I accepted. They were noisy sets lol. Once this waxxing rash goes away ill do new pics for profile pic as definately starting to fill out now. Sleep is starting to pick back up now little one has had surgery but takes 9 to 10hrs to get my 6-7 hours. Hoping now that stress is over i can get better quality sleep.

I have noticed that anything above 6 hrs i look good fasted any less i hold water.

I still think i had better pumps from anavar. Although was doing high rep work then. Might have to schedule a high rep session to compare.
Click to expand...
you're going strong :D i can see lat pulls going even better
 
fingers86 said:
Waist fasted this morning just under 31inch. Weight up to 79.7kg.

Bp 116/76
resting hr back down to 76 so must be getting over this bug.

Lat pulldown wide grip
80kg x 6(65kg x 11)
80kg x 6(65kg x 10)
80kg x 7(65kg x 9)

upper back 1handed *full stack is 95
90kg x 13(80kg x 13)
90kg x 11(80kg x 13)
90kg x 12(80kg x 11)

-low row 1 handed
110kg x 10(95kg x 14)
110kg x 9(95kg x 14)
110kg x 9(95kg x 13)

Rear fly
54kg x 7(8)
54kg x 7(7)
54kg x 5(7)

Bicep curls no break ds
67kg x 8
53kg x 5
46kg x 5
39kg x4
25kg x 7

Hammer curls
10kg per hand
X 20(18)
X20(16)
X16 (15)
Click to expand...
Nice pull workout mate. That's perfectly balanced for me in terms of number and selection of exercises.
 
Flat bench
80kg x 7(70kg x 10)
80kg x 7(70kg x 8)
80kg x 5(70kg x 7)

Incline bench
60kg x 9(6)
60kg x 7(6)
65kg x 5(60kg x 5)

Chest dips shoulder says no thanks
X0 (8)
X0 (6)
X 0(5)

Low to high cable fly * not done this time
16.25kg x 0(7)
16.25kg x 0(6)
16.25kg x 0(5)

Pec fly
82kg x 11(8)
82kg x 9 (5)
82kg x 7(75kg x 6)

Tricep extension
60kg x 8(6)
60kg x 9(8)
60kg x7 (8)

Overhand cable curls
13.75kg x 12
13.75kg x 13
13.75kg x 9

Hurt shoulder a little unracking on bench. Might be next 2 days off gym as no daycare for eldest. Will still try doing some dumbell work at home though. Will play by ear.
 
fingers86 said:
Flat bench
80kg x 7(70kg x 10)
80kg x 7(70kg x 8)
80kg x 5(70kg x 7)

Incline bench
60kg x 9(6)
60kg x 7(6)
65kg x 5(60kg x 5)

Chest dips shoulder says no thanks
X0 (8)
X0 (6)
X 0(5)

Low to high cable fly * not done this time
16.25kg x 0(7)
16.25kg x 0(6)
16.25kg x 0(5)

Pec fly
82kg x 11(8)
82kg x 9 (5)
82kg x 7(75kg x 6)

Tricep extension
60kg x 8(6)
60kg x 9(8)
60kg x7 (8)

Overhand cable curls
13.75kg x 12
13.75kg x 13
13.75kg x 9

Hurt shoulder a little unracking on bench. Might be next 2 days off gym as no daycare for eldest. Will still try doing some dumbell work at home though. Will play by ear.
Click to expand...
good dips those are the hard ones but if shoulder issues, be careful start doing more lower body :D @fingers86
 
LevButlerov said:
good dips those are the hard ones but if shoulder issues, be careful start doing more lower body :D @fingers86
Click to expand...
Still feeling the biceps from yesterdays drop set lol. Nah i need 2b more consistant with wolverine, hes my friend lol. I need a gym buddy, although after hurt shoulder i grabbed someone to help unrack other sets. I think i try get some proper rest 2night and focus on fun with boy 2morro and hit it strong again. May do lightweight dumbells just to make me look pretty for the single mums at the park tomorrow. Starting to feel better physically from this bug but mentally aswell. Today made me happy benching my weight.

Got a brain tuneup appointment this week so should be good. Except alots happened since last tuneup.

Time for 8 hours sleep hopefully. Did get a nap in today but last nights sleep score was 26.
 
fingers86 said:
Still feeling the biceps from yesterdays drop set lol. Nah i need 2b more consistant with wolverine, hes my friend lol. I need a gym buddy, although after hurt shoulder i grabbed someone to help unrack other sets. I think i try get some proper rest 2night and focus on fun with boy 2morro and hit it strong again. May do lightweight dumbells just to make me look pretty for the single mums at the park tomorrow. Starting to feel better physically from this bug but mentally aswell. Today made me happy benching my weight.

Got a brain tuneup appointment this week so should be good. Except alots happened since last tuneup.

Time for 8 hours sleep hopefully. Did get a nap in today but last nights sleep score was 26.
Click to expand...
go slow dont get hurt on it :D
 
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
going hard love the strong shoulder press just careful so no injury :D
 
Leg press
250kg x 15(13)
250kg x 12 (12)
250kg x 14 (12)

Split squats (plates only counted, unsure bar weight)
40kg x 10 (8)
40kg x 11 (8)
40kg x 9 (9)

Abductor out
52.5kg x 19 (11)
52.5kg x 13(14)
52.5kg x 13(10)

Abductor in

50kg x 14 (10)
50kg x 10(8)
50kg x 8 (8)

Calf raises 2 x drop sets
105kg x 12,6( 10,0)
85kg x 6,5 (9,10)
65kg x 4,5( 9,5)
45kg x 0, 5 (0,6)

Seated curls
75kg x 10 (9)
75kg x 10(9)
75kg x 11 (9)

Seated extensions
65kg x 14(12)
65kg x 14 (10)
65kg x 13(10)

Abs core twists
27.5kg x 14
27.5kg x 15
27.5kg x 14
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
Far too many train too often. Proof right here
 
Mobster said:
Far too many train too often. Proof right here
Click to expand...
I know, im trying to find another outlet but at the moment this is keeping me sane. Definately starting to schedule time off to rest. Starting to catch up with family and friends again so aiming to have 1 day off training per week or 2 days a fortnight depending on my plans. Atleast im not pushing through injuries now
 
fingers86 said:
Leg press
250kg x 15(13)
250kg x 12 (12)
250kg x 14 (12)

Split squats (plates only counted, unsure bar weight)
40kg x 10 (8)
40kg x 11 (8)
40kg x 9 (9)

Abductor out
52.5kg x 19 (11)
52.5kg x 13(14)
52.5kg x 13(10)

Abductor in

50kg x 14 (10)
50kg x 10(8)
50kg x 8 (8)

Calf raises 2 x drop sets
105kg x 12,6( 10,0)
85kg x 6,5 (9,10)
65kg x 4,5( 9,5)
45kg x 0, 5 (0,6)

Seated curls
75kg x 10 (9)
75kg x 10(9)
75kg x 11 (9)

Seated extensions
65kg x 14(12)
65kg x 14 (10)
65kg x 13(10)

Abs core twists
27.5kg x 14
27.5kg x 15
27.5kg x 14
Click to expand...
killer leg press 250 is a win! :D
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
@fingers86 this is a good workout you put together. Nice mix of the exercises and I like how you are working that rotator cuff, keeping it loose.
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
I want to see you continue to improve and keep kicking ass. @fingers86 very proud of you man. Keep up the good work.
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
Good job man. I like the shoulder press and I like the rotator cuff. You're doing things the right way and it's paying off. @fingers86
 
Ulter said:
Good job man. I like the shoulder press and I like the rotator cuff. You're doing things the right way and it's paying off. @fingers86
Click to expand...
Im trying to show what i am capable as once my divorce eventually gets sorted i am aiming to enlist a coach and hopefully a sponsor. Although sponsorship seems un needed with oils at moment as been stocking up while i have money lol. Aiming for a coach around november for a hopefully only a small cut/recomp depending how i go once the eq kicks in.

Also anyone got tips for waxxing pimples/ingrowns? Been 2 weeks and only just starting to settle.

Anyway forgot to add i did fasted cardio this morning too. 1hr 18% 3kmh with a couple short bursts upto 5kmh to get hr up to 117-125 must of had some melatonin still in system. Or it was coz i was well rested / low fatigue
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
@fingers86 Bros, this is a good workout you put together. You're hitting the shoulders and lat pullovers perfect. I like the rotator cuff too.
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
Man, this is awesome. I love the rotator cuff work and I love the shrugs. This is the way to put together a good solid workout. @fingers86
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
@fingers86 damn nice training session big fella! Keep up the good work
 
Updated photo post brekki and 2 hrs sleep. Definately transforming. Forearms need work. Chest and shoulders starting to take shape. Even with the less cardio than usual and the bump in calories waist has stayed tight so far. I have put on 3kg since starting cycle including sdrol and waist has stayed 31inch fasted. Can really notice the morning after if i havnt drank enough water as gets really blurry around mid section. I dont think i can hide the ped use now after the transformation in only just under 4 weeks.

Am going to try get a nap in after my appointments today before destroying my back.

Lets go!!!!
 

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fingers86 said:
Updated photo post brekki and 2 hrs sleep. Definately transforming. Forearms need work. Chest and shoulders starting to take shape. Even with the less cardio than usual and the bump in calories waist has stayed tight so far. I have put on 3kg since starting cycle including sdrol and waist has stayed 31inch fasted. Can really notice the morning after if i havnt drank enough water as gets really blurry around mid section. I dont think i can hide the ped use now after the transformation in only just under 4 weeks.

Am going to try get a nap in after my appointments today before destroying my back.

Lets go!!!!
Click to expand...
leaning out and getting bigger love it :D EVO family support! @fingers86
 
Lat pulldown wide grip
80kg x 7 (6)
80kg x 7 (6)
80kg x 8 (7)

upper back 1handed *full stack is 95
95kg x 10 (90kg x 13)
95kg x 11 (90kg x 11)
95kg x 11 (90kg x 12)

-low row 1 handed
120kg x 9(110kg x 10)
120kg x 11(110kg x 9)
120kg x 11 (110kg x 9)

Rear fly
54kg x 8 (7)
54kg x 8(7)
54kg x 6(5)

Bicep curls
74kg x 7
81kg x 6

Hammer curls
18kg x 8
18kg x 6

Cross body curls
10kg x 10
10kg x 7
 
fingers86 said:
Lat pulldown wide grip
80kg x 7 (6)
80kg x 7 (6)
80kg x 8 (7)

upper back 1handed *full stack is 95
95kg x 10 (90kg x 13)
95kg x 11 (90kg x 11)
95kg x 11 (90kg x 12)

-low row 1 handed
120kg x 9(110kg x 10)
120kg x 11(110kg x 9)
120kg x 11 (110kg x 9)

Rear fly
54kg x 8 (7)
54kg x 8(7)
54kg x 6(5)

Bicep curls
74kg x 7
81kg x 6

Hammer curls
18kg x 8
18kg x 6

Cross body curls
10kg x 10
10kg x 7
Click to expand...
good lat pulls very strong :D and love the low row 120s you pushed hard @fingers86 EVO family support! would love to see you on the podcast :D

@waggat @Trenhead3cc @Kopite67 @Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
 
fingers86 said:
Lat pulldown wide grip
80kg x 7 (6)
80kg x 7 (6)
80kg x 8 (7)

upper back 1handed *full stack is 95
95kg x 10 (90kg x 13)
95kg x 11 (90kg x 11)
95kg x 11 (90kg x 12)

-low row 1 handed
120kg x 9(110kg x 10)
120kg x 11(110kg x 9)
120kg x 11 (110kg x 9)

Rear fly
54kg x 8 (7)
54kg x 8(7)
54kg x 6(5)

Bicep curls
74kg x 7
81kg x 6

Hammer curls
18kg x 8
18kg x 6

Cross body curls
10kg x 10
10kg x 7
Click to expand...
Hell yeah bro 🔥🔥🔥
 
fingers86 said:
Lat pulldown wide grip
80kg x 7 (6)
80kg x 7 (6)
80kg x 8 (7)

upper back 1handed *full stack is 95
95kg x 10 (90kg x 13)
95kg x 11 (90kg x 11)
95kg x 11 (90kg x 12)

-low row 1 handed
120kg x 9(110kg x 10)
120kg x 11(110kg x 9)
120kg x 11 (110kg x 9)

Rear fly
54kg x 8 (7)
54kg x 8(7)
54kg x 6(5)

Bicep curls
74kg x 7
81kg x 6

Hammer curls
18kg x 8
18kg x 6

Cross body curls
10kg x 10
10kg x 7
Click to expand...
80kg lat pulldown is huge!
 
fingers86 said:
Lat pulldown wide grip
80kg x 7 (6)
80kg x 7 (6)
80kg x 8 (7)

upper back 1handed *full stack is 95
95kg x 10 (90kg x 13)
95kg x 11 (90kg x 11)
95kg x 11 (90kg x 12)

-low row 1 handed
120kg x 9(110kg x 10)
120kg x 11(110kg x 9)
120kg x 11 (110kg x 9)

Rear fly
54kg x 8 (7)
54kg x 8(7)
54kg x 6(5)

Bicep curls
74kg x 7
81kg x 6

Hammer curls
18kg x 8
18kg x 6

Cross body curls
10kg x 10
10kg x 7
Click to expand...
Pretty much the perfect layout for me for a pull day mate. Looks like some good weights on those two rows as well.
 
fingers86 said:
Im trying to show what i am capable as once my divorce eventually gets sorted i am aiming to enlist a coach and hopefully a sponsor. Although sponsorship seems un needed with oils at moment as been stocking up while i have money lol. Aiming for a coach around november for a hopefully only a small cut/recomp depending how i go once the eq kicks in.

Also anyone got tips for waxxing pimples/ingrowns? Been 2 weeks and only just starting to settle.

Anyway forgot to add i did fasted cardio this morning too. 1hr 18% 3kmh with a couple short bursts upto 5kmh to get hr up to 117-125 must of had some melatonin still in system. Or it was coz i was well rested / low fatigue
Click to expand...
yeah it's always tough when you have a personal issue going around. We all been there.
Fasted cardio is good stuff. I used to do that when I used to work at the theme parks and have to walk over a mile to get to work every day and a mile back.
 
Trenhead3cc said:
Nice bro ! Getting stronger 💪
Hope all is going well in life and it’s improved as of late 🤗
Click to expand...
My mental health is taking a hit but trying to meet like minded ppl to hang with. Sort of like this community but with real life meetups. I think its the fact i know ive gotta get the legal shit sorted but waiting till little man is on the mend. But looking at myself in mirror and pics of the old me definately puts a smile on my face. Hopefully i can find a like minded sole to motivate each other to keep growing. Psyc appointment tomorrow so gunna be a hard but hopefully productive day. Taken some sleeping tablets tonight so hopefully can reset.
 
fingers86 said:
My mental health is taking a hit but trying to meet like minded ppl to hang with. Sort of like this community but with real life meetups. I think its the fact i know ive gotta get the legal shit sorted but waiting till little man is on the mend. But looking at myself in mirror and pics of the old me definately puts a smile on my face. Hopefully i can find a like minded sole to motivate each other to keep growing. Psyc appointment tomorrow so gunna be a hard but hopefully productive day. Taken some sleeping tablets tonight so hopefully can reset.
Click to expand...
Respect for you to be soldiering on and dedicating time to yourself and your wellbeing through fitness and health.
You’re mentally strong. Some people might just throw in the towel and turn to substances.
Definately surround yourself with positivity and likeminded people.
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 6 (7)
12.5kg x 6(6)
12.5kg x 8(5)

Cable lat pullovers
36.25kg x 6 (31.25kg x 8)
36.25kg x 9 (31.25kg x 8)
36.25kg x 7(31.25kg x 6)

Shoulder press
50kg x 13(40kg x 12)
55kg x 9 (45kg x 10)
55kg x 6(45kg x 9)

Shoulder press hands out front
40kg x 6 (30kg x 8)
40kg x 7(30kg x 9)
40kg x 9(30kg x 11)

Rotator cuff
10kg x 13 (11)
10kg x 10(12)
10kg x 11 (9)

Shrugs
25kg x 14
25kg x 12
25kg x 11

2 days of no training got me refreshed even with bugger all sleep resting hr down to 74.
Click to expand...
@fingers86 Smashed it bro!
 
Trenhead3cc said:
Respect for you to be soldiering on and dedicating time to yourself and your wellbeing through fitness and health.
You’re mentally strong. Some people might just throw in the towel and turn to substances.
Definately surround yourself with positivity and likeminded people.
Click to expand...
Oh dont worry, i have contemplated it lol. But ive come to far to go off the rails now. Psyc this morning asked how much i drink after i told him everything thats happened and was surprised when i said 0.
 
45minutes fasted cardio this morning, followed by 20minutes sauna then brekki.

Had a cliff bar on way home from psyc now working up energy to walk in rain to car for a chest session. Got complemented by one of the young girls at the gym about how much ive changed the last few months.

Its funny how we are harsh on our own physique compared to what others see. Does this dismorphier ever go away or we just keep getting bigger and better lol
 
fingers86 said:
45minutes fasted cardio this morning, followed by 20minutes sauna then brekki.

Had a cliff bar on way home from psyc now working up energy to walk in rain to car for a chest session. Got complemented by one of the young girls at the gym about how much ive changed the last few months.

Its funny how we are harsh on our own physique compared to what others see. Does this dismorphier ever go away or we just keep getting bigger and better lol
Click to expand...
45min good cardio :D perfect
 
Flat bench
80kg x 9(7)
80kg x 8(7)
80kg x 5(5)
60kg x 10 (0)

Incline bench
65kg x 7 (60kg x 9)
65kg x 5(60kg x 7)
60kg x 5 (65kg x 5)
50kg x 7 (0)

Chest dips shoulder still no liky
X 8 (8)
X 5(6)
X 5(5)

Low to high cable fly
16.25kg x 9(7)
16.25kg x 9(6)
16.25kg x 7(5)


Pec fly
82kg x 11 (11)
82kg x 11(9)
82kg x 10 (7)

Tricep extension
60kg x 10(8)
60kg x 9(9)
60kg x 8 (7)

Overhand cable curls
15kg x 12(13.75kg x 12)
15kg x 9 (13.75kg x 13)
15kg x 10(13.75kg x 9)
17.5kg x 9

Core twist full stack unsure kg as different gym
X 15
X 15
X 13

This arvos workout proudly brought to u by caffiene and dmaa lol
 
fingers86 said:
Flat bench
80kg x 9(7)
80kg x 8(7)
80kg x 5(5)
60kg x 10 (0)

Incline bench
65kg x 7 (60kg x 9)
65kg x 5(60kg x 7)
60kg x 5 (65kg x 5)
50kg x 7 (0)

Chest dips shoulder still no liky
X 8 (8)
X 5(6)
X 5(5)

Low to high cable fly
16.25kg x 9(7)
16.25kg x 9(6)
16.25kg x 7(5)


Pec fly
82kg x 11 (11)
82kg x 11(9)
82kg x 10 (7)

Tricep extension
60kg x 10(8)
60kg x 9(9)
60kg x 8 (7)

Overhand cable curls
15kg x 12(13.75kg x 12)
15kg x 9 (13.75kg x 13)
15kg x 10(13.75kg x 9)
17.5kg x 9

Core twist full stack unsure kg as different gym
X 15
X 15
X 13

This arvos workout proudly brought to u by caffiene and dmaa lol
Click to expand...
80 to 60 on the bench good drop love seeing it :D @fingers86 and dips are big but watch the shoulder

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey
 
fingers86 said:
Yep, watching it. Didnt go as deep into stretch as id like and stopped first sign of pain. It will get there just gotta baby it. Loving the workouts and felt good after getting things off my chest with brain tuneup today.
Click to expand...
always stretch and warm up hard :D
 
fingers86 said:
Flat bench
80kg x 9(7)
80kg x 8(7)
80kg x 5(5)
60kg x 10 (0)

Incline bench
65kg x 7 (60kg x 9)
65kg x 5(60kg x 7)
60kg x 5 (65kg x 5)
50kg x 7 (0)

Chest dips shoulder still no liky
X 8 (8)
X 5(6)
X 5(5)

Low to high cable fly
16.25kg x 9(7)
16.25kg x 9(6)
16.25kg x 7(5)


Pec fly
82kg x 11 (11)
82kg x 11(9)
82kg x 10 (7)

Tricep extension
60kg x 10(8)
60kg x 9(9)
60kg x 8 (7)

Overhand cable curls
15kg x 12(13.75kg x 12)
15kg x 9 (13.75kg x 13)
15kg x 10(13.75kg x 9)
17.5kg x 9

Core twist full stack unsure kg as different gym
X 15
X 15
X 13

This arvos workout proudly brought to u by caffiene and dmaa lol
Click to expand...
Nice workout there mate. Is this chest and tri with just an extra bi exercise thrown in? I'd probably ditch one of the fly movements but not the end of the world.
 
fingers86 said:
Flat bench
80kg x 9(7)
80kg x 8(7)
80kg x 5(5)
60kg x 10 (0)

Incline bench
65kg x 7 (60kg x 9)
65kg x 5(60kg x 7)
60kg x 5 (65kg x 5)
50kg x 7 (0)

Chest dips shoulder still no liky
X 8 (8)
X 5(6)
X 5(5)

Low to high cable fly
16.25kg x 9(7)
16.25kg x 9(6)
16.25kg x 7(5)


Pec fly
82kg x 11 (11)
82kg x 11(9)
82kg x 10 (7)

Tricep extension
60kg x 10(8)
60kg x 9(9)
60kg x 8 (7)

Overhand cable curls
15kg x 12(13.75kg x 12)
15kg x 9 (13.75kg x 13)
15kg x 10(13.75kg x 9)
17.5kg x 9

Core twist full stack unsure kg as different gym
X 15
X 15
X 13

This arvos workout proudly brought to u by caffiene and dmaa lol
Click to expand...
Big push session
 
Cable Lat raises (done last)
12.5kg x 8 (6)
12.5kg x 8(6)
12.5kg x 10(8)

Cable lat pullovers
36.25kg x 9
36.25kg x 8
36.25kg x 9

Shoulder press per hand
40kg x 8(40kg x 12)
40kg x 9 (55kg x 9)
40kg x 10 (55kg x 6)

Shoulder press hands out front
40kg x 9(6)
40kg x 9(7)
40kg x 13(9)

Rotator cuff
10kg x 16(13)
10kg x 11 (10)
10kg x 13(11)

Shrugs
25kg x 15(14)
25kg x 13 (12)
25kg x 14(11)

Today was going 2b rest day but ex was playing games and i needed to destress. Also smacked myself in head with the bar and opened up my forehead.

Now going to watch a band play. Plenty of waters. Then home before midnight before cinderellas shoes change or however the story goes.
 

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fingers86 said:
Cable Lat raises (done last)
12.5kg x 8 (6)
12.5kg x 8(6)
12.5kg x 10(8)

Cable lat pullovers
36.25kg x 9
36.25kg x 8
36.25kg x 9

Shoulder press per hand
40kg x 8(40kg x 12)
40kg x 9 (55kg x 9)
40kg x 10 (55kg x 6)

Shoulder press hands out front
40kg x 9(6)
40kg x 9(7)
40kg x 13(9)

Rotator cuff
10kg x 16(13)
10kg x 11 (10)
10kg x 13(11)

Shrugs
25kg x 15(14)
25kg x 13 (12)
25kg x 14(11)

Today was going 2b rest day but ex was playing games and i needed to destress. Also smacked myself in head with the bar and opened up my forehead.

Now going to watch a band play. Plenty of waters. Then home before midnight before cinderellas shoes change or however the story goes.
Click to expand...
not good on the bar hit, you ok? no headaches? @fingers86

strong lat pullovers i think you can do 40s with a drop set
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 8 (6)
12.5kg x 8(6)
12.5kg x 10(8)

Cable lat pullovers
36.25kg x 9
36.25kg x 8
36.25kg x 9

Shoulder press per hand
40kg x 8(40kg x 12)
40kg x 9 (55kg x 9)
40kg x 10 (55kg x 6)

Shoulder press hands out front
40kg x 9(6)
40kg x 9(7)
40kg x 13(9)

Rotator cuff
10kg x 16(13)
10kg x 11 (10)
10kg x 13(11)

Shrugs
25kg x 15(14)
25kg x 13 (12)
25kg x 14(11)

Today was going 2b rest day but ex was playing games and i needed to destress. Also smacked myself in head with the bar and opened up my forehead.

Now going to watch a band play. Plenty of waters. Then home before midnight before cinderellas shoes change or however the story goes.
Click to expand...
@fingers86 volume looks good.....
 
Flat bench
90kg x 4(80kg x 9)
90kg x 5 (80kg x 8)
90kg x 5(80kg x 5)
90kg x 6

Incline bench
70kg x 7 (65kg x 7)
70kg x 7(65kg x 5)
70kg x 6 (60kg x 5)
70kg x 4(50kg x 7)

Chest dips not done, babying shoulder
X (8)
X (6)
X (5)

Low to high cable fly
16.25kg x 7 (9)
16.25kg x 7(9)
16.25kg x 9(7)


Pec fly
89kg x 10 (82kg x 11)
89kg x 8(82kg x 11)
89kg x 7(82kg x 10)

Tricep extension
60kg x 10
60kg x9
60kg x 8

Overhand cable curls
20kg x 7
20kg x 9
20kg x 7

Took yesterday off, felt good today. 90kg flat, almost at the 100kg i wanted before july. Still lots going on mentally. Just found out little fella is having chemo yesterday and today yet the ex didnt tell me.
 
fingers86 said:
Flat bench
90kg x 4(80kg x 9)
90kg x 5 (80kg x 8)
90kg x 5(80kg x 5)
90kg x 6

Incline bench
70kg x 7 (65kg x 7)
70kg x 7(65kg x 5)
70kg x 6 (60kg x 5)
70kg x 4(50kg x 7)

Chest dips not done, babying shoulder
X (8)
X (6)
X (5)

Low to high cable fly
16.25kg x 7 (9)
16.25kg x 7(9)
16.25kg x 9(7)


Pec fly
89kg x 10 (82kg x 11)
89kg x 8(82kg x 11)
89kg x 7(82kg x 10)

Tricep extension
60kg x 10
60kg x9
60kg x 8

Overhand cable curls
20kg x 7
20kg x 9
20kg x 7

Took yesterday off, felt good today. 90kg flat, almost at the 100kg i wanted before july. Still lots going on mentally. Just found out little fella is having chemo yesterday and today yet the ex didnt tell me.
Click to expand...
Good day today good pump too :D
 
Lat pulldown wide grip
85kg x 6 (80kg x (7)
85kg x 6(80kg x (7)
85kg x 7(80kg x (8)

upper back 1handed *full stack is 95
95kg x 14 (10)
95kg x 13(11)

-low row 1 handed
120kg x 12(9)
120kg x 13(11)

Rear fly
54kg x 8(8)
54kg x10 (8)
54kg x8 (6)

Bicep curls
81kg x 8 (74kg x 7)
81kg x 7 (81kg x 6)

Hammer curls
18kg x 6(8)
18kg x 7(6)

Cross body curls
10kg x 11(10)
10kg x 9( 7)

Still struggling for motivation but still killing it. Cant wait until i get out of my head and really break out of this slump. Shoulders tomorrow then legs and a day off.
 
fingers86 said:
Lat pulldown wide grip
85kg x 6 (80kg x (7)
85kg x 6(80kg x (7)
85kg x 7(80kg x (8)

upper back 1handed *full stack is 95
95kg x 14 (10)
95kg x 13(11)

-low row 1 handed
120kg x 12(9)
120kg x 13(11)

Rear fly
54kg x 8(8)
54kg x10 (8)
54kg x8 (6)

Bicep curls
81kg x 8 (74kg x 7)
81kg x 7 (81kg x 6)

Hammer curls
18kg x 6(8)
18kg x 7(6)

Cross body curls
10kg x 11(10)
10kg x 9( 7)

Still struggling for motivation but still killing it. Cant wait until i get out of my head and really break out of this slump. Shoulders tomorrow then legs and a day off.
Click to expand...
get some preworkout and push hard , dont give up :D EVO family supports you! @fingers86
love yoru lat pulls and low row strong weights!
fingers86 said:
Finished the day with 30minutes 18% incline 4kmh on treadmill and now sitting in sauna for half hour before dinner.
Click to expand...
good cardio finish :D

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn @toddthelineman
 
fingers86 said:
Lat pulldown wide grip
85kg x 6 (80kg x (7)
85kg x 6(80kg x (7)
85kg x 7(80kg x (8)

upper back 1handed *full stack is 95
95kg x 14 (10)
95kg x 13(11)

-low row 1 handed
120kg x 12(9)
120kg x 13(11)

Rear fly
54kg x 8(8)
54kg x10 (8)
54kg x8 (6)

Bicep curls
81kg x 8 (74kg x 7)
81kg x 7 (81kg x 6)

Hammer curls
18kg x 6(8)
18kg x 7(6)

Cross body curls
10kg x 11(10)
10kg x 9( 7)

Still struggling for motivation but still killing it. Cant wait until i get out of my head and really break out of this slump. Shoulders tomorrow then legs and a day off.
Click to expand...
Getting it done regardless of whats happening in our mind shows real strength brother. I actually have been reflecting a lot on this lately and have just posted these reflections on my log. Might be worth a look brother, hopefully some resonates for you.

🤜🏼🤛🏼💙
 
Nice work bro, with you getting it done. Got a lot going on in your life but you pushing through and getting it done and that’s important! No doubt after every session you feel better
 
fingers86 said:
Lat pulldown wide grip
85kg x 6 (80kg x (7)
85kg x 6(80kg x (7)
85kg x 7(80kg x (8)

upper back 1handed *full stack is 95
95kg x 14 (10)
95kg x 13(11)

-low row 1 handed
120kg x 12(9)
120kg x 13(11)

Rear fly
54kg x 8(8)
54kg x10 (8)
54kg x8 (6)

Bicep curls
81kg x 8 (74kg x 7)
81kg x 7 (81kg x 6)

Hammer curls
18kg x 6(8)
18kg x 7(6)

Cross body curls
10kg x 11(10)
10kg x 9( 7)

Still struggling for motivation but still killing it. Cant wait until i get out of my head and really break out of this slump. Shoulders tomorrow then legs and a day off.
Click to expand...
Nice workout mate.

What is the slump from?
 
fingers86 said:
Lat pulldown wide grip
85kg x 6 (80kg x (7)
85kg x 6(80kg x (7)
85kg x 7(80kg x (8)

upper back 1handed *full stack is 95
95kg x 14 (10)
95kg x 13(11)

-low row 1 handed
120kg x 12(9)
120kg x 13(11)

Rear fly
54kg x 8(8)
54kg x10 (8)
54kg x8 (6)

Bicep curls
81kg x 8 (74kg x 7)
81kg x 7 (81kg x 6)

Hammer curls
18kg x 6(8)
18kg x 7(6)

Cross body curls
10kg x 11(10)
10kg x 9( 7)

Still struggling for motivation but still killing it. Cant wait until i get out of my head and really break out of this slump. Shoulders tomorrow then legs and a day off.
Click to expand...
Nice back & biceps workout!
 
ENded up taking this week off gym as been mentally fried. Starting to pick back up. 4 nights of 6 hours sleep finally. But hurt my back moving the other day. Giving it rest of week to make sure its good before hitting it again. Things are slowly picking up for me. Ex seems 2b finally pulling her head in. Be easier to maintain everything once i find a house to live instead of caravan life lol.
 
fingers86 said:
ENded up taking this week off gym as been mentally fried. Starting to pick back up. 4 nights of 6 hours sleep finally. But hurt my back moving the other day. Giving it rest of week to make sure its good before hitting it again. Things are slowly picking up for me. Ex seems 2b finally pulling her head in. Be easier to maintain everything once i find a house to live instead of caravan life lol.
Click to expand...
a week to deload is good :D
 
fingers86 said:
I love how i feel fat though lol. Everyone else saying how i look good but doesnt feel good taking time off. Does the body dismorphia ever go away lol
Click to expand...
its all mental :D body dysmorphia is always like that dont let it get to you , you look amazing
 
fingers86 said:
Yeah i know. Its only when i concentrate i think about it. If i catch a glimpse im like fuck im looking good lol
Click to expand...
you look amazing :D EVO family support!
 
Cable Lat raises (done last)
12.5kg x 8
12.5kg x 8
12.5kg x 11

Cable lat pullovers
36.25kg x 6(9)
36.25kg x 9(8 )
36.25kg x 10(9)

Shoulder press per hand left shoulder still painfull. Not pushing it.
50kg x 7
50kg x 5
50kg x 6

Shoulder press hands out front
40kg x 8
40kg x 9
40kg x 10

Rotator cuff
12kg x 12 (10kg x 16)
12kg x 12(10kg x 11)
12kg x 10(10kg x 13)

Shrugs
25kg x 18(15)
25kg x 14 (13)
25kg x 15 (14)

First session back last night after a week of deload. Definately feeling better and sleep this week has slowly improved. Definately needed the rest and back better than ever. Caught up with family made some new friends and as best i can, learning to just let go of life stressors outside of my control.

Been on cycle now 6 weeks so looking at getting my bloods done tomorrow to see how eq is going.
 
fingers86 said:
Cable Lat raises (done last)
12.5kg x 8
12.5kg x 8
12.5kg x 11

Cable lat pullovers
36.25kg x 6(9)
36.25kg x 9(8 )
36.25kg x 10(9)

Shoulder press per hand left shoulder still painfull. Not pushing it.
50kg x 7
50kg x 5
50kg x 6

Shoulder press hands out front
40kg x 8
40kg x 9
40kg x 10

Rotator cuff
12kg x 12 (10kg x 16)
12kg x 12(10kg x 11)
12kg x 10(10kg x 13)

Shrugs
25kg x 18(15)
25kg x 14 (13)
25kg x 15 (14)

First session back last night after a week of deload. Definately feeling better and sleep this week has slowly improved. Definately needed the rest and back better than ever. Caught up with family made some new friends and as best i can, learning to just let go of life stressors outside of my control.

Been on cycle now 6 weeks so looking at getting my bloods done tomorrow to see how eq is going.
Click to expand...
well done today :D after deload hard out of the gate @fingers86 get your macros up and going
 
LevButlerov said:
well done today :D after deload hard out of the gate @fingers86 get your macros up and going
Click to expand...
Yeah havnt really been able to stick to my diet recently due to medical appointments and moving. Still been eating clean ie steak and veg. Been using acai bowls post workout to boost glycogen back up especially if workout finishes around lunch. I got 2 weeks till i put house on the market as part of seperation.

Will be doing my best to get back on track this week.
 
Flat bench
90kg x 6(4)
90kg x 6(5)
90kg x 4(5)
90kg x (6) no 4th set as easing back in

Incline bench
70kg x 7(7)
70kg x 5(7)
70kg x 5(6)
70kg x (4) no 4th set

Chest dips
X 10(8)
X 8(6)
X 7 (5)

Low to high cable fly
16.25kg x 8(7)
16.25kg x 8(7)
16.25kg x 11(9)


Pec fly
89kg x 8(10)
89kg x 6(8)
89kg x 8(7)

Tricep extension
60kg x 11(10)
60kg x 8 (9)
60kg x 9(8)

Overhand cable curls
20kg x 7(7)
20kg x 10(9)
20kg x 9(7)

Tonights workout.
This morning also did 45minutes 16% incline 3kmh treadmill. Ave hr 120bpm
 
fingers86 said:
Flat bench
90kg x 6(4)
90kg x 6(5)
90kg x 4(5)
90kg x (6) no 4th set as easing back in

Incline bench
70kg x 7(7)
70kg x 5(7)
70kg x 5(6)
70kg x (4) no 4th set

Chest dips
X 10(8)
X 8(6)
X 7 (5)

Low to high cable fly
16.25kg x 8(7)
16.25kg x 8(7)
16.25kg x 11(9)


Pec fly
89kg x 8(10)
89kg x 6(8)
89kg x 8(7)

Tricep extension
60kg x 11(10)
60kg x 8 (9)
60kg x 9(8)

Overhand cable curls
20kg x 7(7)
20kg x 10(9)
20kg x 9(7)

Tonights workout.
This morning also did 45minutes 16% incline 3kmh treadmill. Ave hr 120bpm
Click to expand...
Nice training update brother 🩵
 
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