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- Thread starter Bluebone
- Start date
LevButlerov
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@Bluebone not feeling well and you really pumped it hard.I forgot to say i wasn’t really feeling it yesterday
But better to show up and be consistent
@Bluebone Good updates bro.......
Today’s upper body session. @Core Pharma TB500 & BPC-157 have been helping tricep tendonitis recovery :
19/01/25
A1. Barbell Bench Press
110kg/10, 110/10, 110/8, 110/10
A2. Weighted Chins
15/7, 15/7, 15/6, 15/6
B1. 70deg seated db o/head press
37.5/8, 37.5/8, 37.5/7
B2. Single Arm Cable Row
65/12ea, 65/12, 65/10
3 sets of the following superset - weights and reps not recorded
C1. Incline db curl
C2. Ez bar reverse curl
C3. Preacher Curl Machine
19/01/25
A1. Barbell Bench Press
110kg/10, 110/10, 110/8, 110/10
A2. Weighted Chins
15/7, 15/7, 15/6, 15/6
B1. 70deg seated db o/head press
37.5/8, 37.5/8, 37.5/7
B2. Single Arm Cable Row
65/12ea, 65/12, 65/10
3 sets of the following superset - weights and reps not recorded
C1. Incline db curl
C2. Ez bar reverse curl
C3. Preacher Curl Machine
LevButlerov
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@Bluebone I find your training really volumed, very nice.
Chins are great to do, how much weight did you add?
15kg added which is way down from what I used to do at this rep range. Just re-introducing them and have some elbow pain so being slow to add the weight. A more typical weight for this sort of rep range would be 25 - 30kg. My PR is 60kg for a single. But slow and steady she goes atm@Bluebone I find your training really volumed, very nice.
LevButlerov
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Thats good, be slow and careful with the elbow please.
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LevButlerov
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You look great
super nice abs.
Yesterday’s lower body sesh below. Had to make it a quick one - didn’t have time. Just 5 sets deadlifts, 5 sets hacks squats (not including warmups). Haven’t done hacks in ages so started low. Could’ve done a lot more than where I ended up, but always cautious on exercises when it’s been awhile
22/01/2025
Deadlifts
140kg/6, 130/6, 135/6, 135/6, 135/6
Hack Squats
88/10, 88/10, 88/10, 108/10, 128/10
22/01/2025
Deadlifts
140kg/6, 130/6, 135/6, 135/6, 135/6
Hack Squats
88/10, 88/10, 88/10, 108/10, 128/10
Lower Body day today:
25/01/2025
Front Squats
100kg/6, 110/6, 120/6, 120/6, 120/6
Seated Leg Curl
75/6, 75/6, 75/6, 75/6, 75/6,
Snatch Grip Romanian Deadlift
90/10, 100/10, 110/7, 110/7, 110/7
Leg Extension
55/12, 70/12, 70/12
Standing Cable Cunch
36/15, 41/12, 45/12
25/01/2025
Front Squats
100kg/6, 110/6, 120/6, 120/6, 120/6
Seated Leg Curl
75/6, 75/6, 75/6, 75/6, 75/6,
Snatch Grip Romanian Deadlift
90/10, 100/10, 110/7, 110/7, 110/7
Leg Extension
55/12, 70/12, 70/12
Standing Cable Cunch
36/15, 41/12, 45/12
Last edited:
LevButlerov
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Thanks mate.@Bluebone deads are legit
This is a decreasing rep regime as part of this training block. That’s where this week landed (7 reps). I do more reps when programming calls for it. Also SNATCH GRIP RDLs are more challenging than normal RDLs. But I leave RIR on these so could’ve done more
LevButlerov
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I get it, I love to see guys volume up but I see your point.Thanks mate.
This is a decreasing rep regime as part of this training block. That’s where this week landed (7 reps). I do more reps when programming calls for it. Also SNATCH GRIP RDLs are more challenging than normal RDLs. But I leave RIR on these so could’ve done more
Upper body day today:
26/01/25
A1. Barbell Bench Press
115kg/8, 115/8, 115/8, 115/8, 115/8
A2. Weighted Chins
20/6, 20/6, 20/6, 20/6, 20/6
B1. 70deg seated db o/head press
40/7, 40/7, 40/7
B2. Single Arm Cable Row
70/10, 70/10, 70/10
3 sets of the following superset - weights and reps not recorded
C1. Incline db curl
C2. Ez bar reverse curl
C3. Preacher Curl
26/01/25
A1. Barbell Bench Press
115kg/8, 115/8, 115/8, 115/8, 115/8
A2. Weighted Chins
20/6, 20/6, 20/6, 20/6, 20/6
B1. 70deg seated db o/head press
40/7, 40/7, 40/7
B2. Single Arm Cable Row
70/10, 70/10, 70/10
3 sets of the following superset - weights and reps not recorded
C1. Incline db curl
C2. Ez bar reverse curl
C3. Preacher Curl
Too many are doing too much volume.I get it, I love to see guys volume up but I see your point.
make sure you give us a nice update of your meals as well.
That's what we want to see.
That's what we want to see.
Nice job
LevButlerov
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Upper body looks good, perfect but a few sets up the volume on the BIs.
Lower body sesh
Probably should add the old dot points in again as a reminder:
- warmup sets not counted (so a bit of volume there)
- all weights in kg
Adductor/abductor machine supersets x3
(Weights not recorded)
Deads
140kg/6, 140/6, 140/6
Hacks (Cybex)
125kg/12, 125/10, 125/10
Seated leg curls (no prone avail)
61/12, 61/12, 61/12
Flat back ext (GHR Kit) (BW)
15, 12, 12
Probably should add the old dot points in again as a reminder:
- warmup sets not counted (so a bit of volume there)
- all weights in kg
Adductor/abductor machine supersets x3
(Weights not recorded)
Deads
140kg/6, 140/6, 140/6
Hacks (Cybex)
125kg/12, 125/10, 125/10
Seated leg curls (no prone avail)
61/12, 61/12, 61/12
Flat back ext (GHR Kit) (BW)
15, 12, 12
Not today NPC - for this training block core work is on the other lower body day (though on some training blocks core work is on both lower body days)
Pigsy
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How you been feeling brother
Todays Upper Body workout:
Standing Barbell Military Press
70kg/8, 70/8, 70/8, 70/8
Weighted Chinups
+15kg/8, 15/8, 15/8, 15/8
15deg Db Bench
45/8, 45/8, 45/8, 45/8
Wide Neutral Cable Row
70/12, 70/12, 75/12, 80/12
Single Arm Db lateral raises
8/14, 10/12, 10/12
Decline tricep extensions:
Sets and weights not recorded but lower weights higher reps mixed with slow eccentrics and isometrics for tricep tendonitis
Biceps circuit - sets & weights not recorded
Standing Barbell Military Press
70kg/8, 70/8, 70/8, 70/8
Weighted Chinups
+15kg/8, 15/8, 15/8, 15/8
15deg Db Bench
45/8, 45/8, 45/8, 45/8
Wide Neutral Cable Row
70/12, 70/12, 75/12, 80/12
Single Arm Db lateral raises
8/14, 10/12, 10/12
Decline tricep extensions:
Sets and weights not recorded but lower weights higher reps mixed with slow eccentrics and isometrics for tricep tendonitis
Biceps circuit - sets & weights not recorded
Solid work bro!
chinups is where the workd should be bro nice
Shifting from a 4 day upper / lower split
To
5 day pull / push / legs / upper / lower split
Yesterdays workout was Pull day (nohomo)
Made up on the fly and was strapped for time. In retrospect I probably would’ve swapped in some face pull and back extension variants.
Tacked some calves in as superset, want to start bringing them up.
3/2/25
Pull day
Neutral mag bar pulldowns
79kg/12, 79/12, 79/12
Incline lever rows
40+/15, 60+/12, 50+/12
Db flat row
35/10, 35/10
EZ bar Preacher
30/10, 30/10, 30/12
Calf raises (standing)
40/20 dropset to machine weight/20 x 3
Hammer Curls db
12.5/20, 15/18
Iso-lateral front pulldown hammer strength
80/10, 60/15
To
5 day pull / push / legs / upper / lower split
Yesterdays workout was Pull day (nohomo)
Made up on the fly and was strapped for time. In retrospect I probably would’ve swapped in some face pull and back extension variants.
Tacked some calves in as superset, want to start bringing them up.
3/2/25
Pull day
Neutral mag bar pulldowns
79kg/12, 79/12, 79/12
Incline lever rows
40+/15, 60+/12, 50+/12
Db flat row
35/10, 35/10
EZ bar Preacher
30/10, 30/10, 30/12
Calf raises (standing)
40/20 dropset to machine weight/20 x 3
Hammer Curls db
12.5/20, 15/18
Iso-lateral front pulldown hammer strength
80/10, 60/15
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@Bluebone the ez curls and rows are paying off here bro
you look massive and thick wow for sure
you walking around stage ready, when you going to hit the stage bro?
Thanks mate@Bluebone the ez curls and rows are paying off here bro
you look massive and thick wow for sure
you walking around stage ready, when you going to hit the stage bro?
Don’t think I’ll be hitting the stage! Not willing to go through all the steps to really dial things in - appropriate diet, cutting, learning to pose etc. I’ll leave that to you lads to do a better job
you already dialed in broThanks mate
Don’t think I’ll be hitting the stage! Not willing to go through all the steps to really dial things in - appropriate diet, cutting, learning to pose etc. I’ll leave that to you lads to do a better job
Dick progress pic when
looking massive brother
Good to see that you're liking the peptides. You should experience some really good recovery.
Grouse??
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Rumour has it the Aussies picked up grouse from American troops during WW2 fighting together in the South-West Pacific. Especially during the Battle of Milne Bay in Papua.
The Aussies then passed it on to the kiwis, but it was lost in the American vernacular somewhere during the 50’s.
The Aussies then passed it on to the kiwis, but it was lost in the American vernacular somewhere during the 50’s.
Looking sharp and solid brother!!
Monster!!!
Yesterday’s push session
5/2/25
Bb bench
100/12, 100/15, 100/10
80 deg db press
30/10, 30/10, 30/10
Rear delt flyes db (seated)
5/15, 6/14, 5/16
Hammer Strength Pec Fly (handles)
40/14, 40/14, 40/18
Lateral raises
9/14, 9/12, 9/12
Tricep Pushdowns rope - assorted pump, slow eccentrics and isometric sets. Reps and weights not recorded
5/2/25
Bb bench
100/12, 100/15, 100/10
80 deg db press
30/10, 30/10, 30/10
Rear delt flyes db (seated)
5/15, 6/14, 5/16
Hammer Strength Pec Fly (handles)
40/14, 40/14, 40/18
Lateral raises
9/14, 9/12, 9/12
Tricep Pushdowns rope - assorted pump, slow eccentrics and isometric sets. Reps and weights not recorded
@Bluebone bb bench bro thats good but you're so thick I think you can easily do more reps on it
any planks?
That’s kg not pounds in case that wasn’t clear bro.
I also have tricep tendonitis in both arms i have to manage on bench and triceps exercises
it can put a dampener on things. +left shoulder has been playing up (old rotator tear) due to taking melatonin and sleeping on it for a few nights (i try to avoid sleeping on that shoulder cuz it aggravates it, but melatonin knocks me out so much that I don’t wake up when im sleeping on it)
oh right KGs lol bro i was thinking lbsThat’s kg not pounds in case that wasn’t clear bro.
I also have tricep tendonitis in both arms i have to manage on bench and triceps exercises
you try valerian root?
Haha yeah mate I’m not one of those rare Aussies who record their weights in pounds like seventies
Our physiques are a little different too
lbs the American way lol
Todays leg session
Made up on the fly and didn’t have much time just a quicky
Usual notes:
Warmup sets not recorded / included below
All weights in kilograms
6/2/25
Legs
Leg Press
173kg/20, 223/16, 223/15
Seated Leg Curls
60/12, 60/12, 60/12
Barbell RDL
100/10, 100/10, 100/10
leg extensions
50/12, 50/12, 50/12
Standing to seated calf raise superset
Reps and weights not recorded x2
Standing cable crunch
41/12, 41/14
Made up on the fly and didn’t have much time just a quicky
Usual notes:
Warmup sets not recorded / included below
All weights in kilograms
6/2/25
Legs
Leg Press
173kg/20, 223/16, 223/15
Seated Leg Curls
60/12, 60/12, 60/12
Barbell RDL
100/10, 100/10, 100/10
leg extensions
50/12, 50/12, 50/12
Standing to seated calf raise superset
Reps and weights not recorded x2
Standing cable crunch
41/12, 41/14
LevButlerov
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Legs really strong on the leg press
you do any lunges?
I usually just do split squats if I’m doing isolaterals for legs. Havent done lunges in months. Good thoughLegs really strong on the leg press
LevButlerov
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Ronnie Coleman style walking lunges
LevButlerov
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maybe do some push-ups at home if your workout was interrupted. find the tree and do some pull-ups.
Yepyou're looking thick in the pic
@Bluebone looking jacked bro!
hack squat and deads the training of champions bro
Coming in nicely big guy. Keep it up.
Nice
Yesterday’s pull session. Strapped for time again, but got some done
10/2/25
Pull
Matrix Lat Pulldown
100kg/12, 120/12, 120/12
Incline lever row machine (unknown starting equipment weight)
+40kg/12, +50/12, 12,
Rear delt db flyes
6/14, 5/14, 6/14
Seated incline db curls
12.5/15, 15/12, 15/15
Preacher Curls
Weights and reps not recorded 3 sets
10/2/25
Pull
Matrix Lat Pulldown
100kg/12, 120/12, 120/12
Incline lever row machine (unknown starting equipment weight)
+40kg/12, +50/12, 12,
Rear delt db flyes
6/14, 5/14, 6/14
Seated incline db curls
12.5/15, 15/12, 15/15
Preacher Curls
Weights and reps not recorded 3 sets
Last edited:
Slaying it brother! Looking huuuge too legend 
Todays push day and some pics
11/2/25
Push day
15 deg Db bench Paused 1s bottom
37.5kg/12, 42.5/9, 45/7
70deg Db Overhead Press
30/12, 35/9, 35/9
Depth push ups elevated feet (hands on kettlebells) PAUSED BOTTOM
12, 12, 12
Single Arm Cable Lateral Raise
9/12, 9/12, 14/12
Straight Bar Tricep Pushdowns
36/20, 50/25, 64/12, 57/12
O/head cable triceps extensions (quarters method)
14/6, 14/6, 18/6
Db external rotation
5/15, 5/15, 5/15
11/2/25
Push day
15 deg Db bench Paused 1s bottom
37.5kg/12, 42.5/9, 45/7
70deg Db Overhead Press
30/12, 35/9, 35/9
Depth push ups elevated feet (hands on kettlebells) PAUSED BOTTOM
12, 12, 12
Single Arm Cable Lateral Raise
9/12, 9/12, 14/12
Straight Bar Tricep Pushdowns
36/20, 50/25, 64/12, 57/12
O/head cable triceps extensions (quarters method)
14/6, 14/6, 18/6
Db external rotation
5/15, 5/15, 5/15
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Cheers big fellaSlaying it brother! Looking huuuge too legend
@Bluebone looking great bro!
now where’s the lynx can..
