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you running bro? daymn nice views TOPfasted cardio views
@Farmer bob all back worked and even back legs bro PRO
No running brother just a slow walk, I haven’t ran since my surgery
thats good too bro
@Farmer bob nice side chest man. Your arms and shoulders look great
@Farmer bob Incredible view man.........fasted cardio views
Hello evo, received some bad news from what the neurosurgeon is seeing on the ct scan it’s a failed fusion he’s requested a MRI scan/dexa scan
This won’t stop the push or the cut everything will stay as planned.
Shoulders Friday
Db Side raise 10kg x10
Db Shoulder press 40kg x10
Shoulder press machine 81kg x10
Cable side raise 6.25kg x12
Front raise 10kg x8
Rear delt fly machine 50kg x8
Leg day Sunday
Seat calf raise single leg 20kg x10
Standing calf raise 100kg x12
Leg extension 80kg x8 superset 40kg x6
Seated leg curl 70kg x10
Hack squat 140 x10
Leg press 160kg x10
This won’t stop the push or the cut everything will stay as planned.
Shoulders Friday
Db Side raise 10kg x10
Db Shoulder press 40kg x10
Shoulder press machine 81kg x10
Cable side raise 6.25kg x12
Front raise 10kg x8
Rear delt fly machine 50kg x8
Leg day Sunday
Seat calf raise single leg 20kg x10
Standing calf raise 100kg x12
Leg extension 80kg x8 superset 40kg x6
Seated leg curl 70kg x10
Hack squat 140 x10
Leg press 160kg x10
Attachments
Hope things work out for you bro! Don’t make anything worse!
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Neurosurgeon issue? not good, when will you know the full story? @Farmer bob
Unsure if it’s my fault/surgeons or genetics my training style definitely doesn’t help but at 29 it’s hard not to push.
I have to travel for the MRI scan so hopefully get that done next week
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Please update us soon
Will do brotherPlease update us soon
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EVO fam support for you big timeWill do brother
Hello evo, hope we are all well It’s been an interesting few weeks.
Hgh was added back in on Friday at 3.3iu
Scans willl be postponed due to the floods, depending on rises we may be isolated again.
Thoughts on injection frequency?
Injection frequency:test/eq mixed, deca separate syringe
Hgh daily.
Monday: test/eq. Deca
Tuesday: test/eq
Thursday: test/eq. Deca
Friday:test/eq
Monday: Chest/arms
Incline fly cable 21.25kg x10
Db Incline press 40kg x12
Flat machine press 103kg x10
Db incline fly 30kg x6
Close grip db press 30kg x8
Overhead tricep extension cable 31.5kg x10
Seated curls 17.5kg x12
Db decline skull crushers 15kg x11
Curl machine single arm 20kg cc
Wednesday: Hamstring/calf’s/backüy
Seated hamstring curl 70kg x12 super set 40kg x8
Standing calf raise 100kg x12
Laying hamstring curl 74kg x11/88kg x8
Seated calf raise 80kg x8
Cable pullover “warmup”
Lat pull down 80kg x10
Seated overhand row 103kg x8
Single arm underhand pull down 40kg x12
Single arm iso lat row 60kg x10
Db straight arm pull over 30kg 8
Hgh was added back in on Friday at 3.3iu
Scans willl be postponed due to the floods, depending on rises we may be isolated again.
Thoughts on injection frequency?
Injection frequency:test/eq mixed, deca separate syringe
Hgh daily.
Monday: test/eq. Deca
Tuesday: test/eq
Thursday: test/eq. Deca
Friday:test/eq
Monday: Chest/arms
Incline fly cable 21.25kg x10
Db Incline press 40kg x12
Flat machine press 103kg x10
Db incline fly 30kg x6
Close grip db press 30kg x8
Overhead tricep extension cable 31.5kg x10
Seated curls 17.5kg x12
Db decline skull crushers 15kg x11
Curl machine single arm 20kg cc
Wednesday: Hamstring/calf’s/backüy
Seated hamstring curl 70kg x12 super set 40kg x8
Standing calf raise 100kg x12
Laying hamstring curl 74kg x11/88kg x8
Seated calf raise 80kg x8
Cable pullover “warmup”
Lat pull down 80kg x10
Seated overhand row 103kg x8
Single arm underhand pull down 40kg x12
Single arm iso lat row 60kg x10
Db straight arm pull over 30kg 8
Attachments
the support from evo has been amazing, appreciate every person that has taken there time to comment.EVO fam support for you big time
Deca is a long enough ester that this will be absolutely fine.
I’m too OCD and I couldn’t do it myself, though
I’d personally need to make every shot the same, or I’d do Monday, Wednesday and Friday with each shot having 1/3 of what I need for the week (provided the volume allowed me to do this).
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I noticed your legs look really good
very impressive training as well. Monday was volumed!
@Farmer bob Your injection frequency looks good, spreading it out throughout the week. As for the workouts, you're hitting everything hard! Chest, arms, hams, calves, back...no muscle group is safe!
Legs looking great man. Some really solid sessions there.
definitely helps, I found UGL because I was sick of taking meds prescribed from the doctor just felt like shit all the time.
it’s about the same amount of pain relief without feeling like shit, the deca won’t heal the injury’s just masking the pain.
Hoping the HGH helps with healing or slowly the ddd process.
Solid right here
@Farmer bob getting some nice separation in your quads brother.
weight 100.3kg fasted, bad photo from today but abs are still visible.
other then my lower back I’m feeling great, I’ll be sticking with @UGL OZ SUS in the future.
I’ve noticed reduced acne/better mood.
it was a stupid idea doing RDLs today i haven't done them since the surgery and i won’t be adding them back in anytime soon.
Friday Shoulders
Laying down cable side raise 8.75kg x12
Shoulder press db 40kg x13 45kg x10
Incline rear delt fly 8kg x15
Db Side raise 10kg x8 superset 6kg x12
Shoulder press machine: 95kg x9/ 95kg x6
Sunday Leg day
Leg extensions 103kg x11
Seated leg curl 70kg x15 89kg x8
Leg press: 200kg x8
Hack squat 140kg x10
Single leg press 40kg x10
Db RDL 40kg x9
other then my lower back I’m feeling great, I’ll be sticking with @UGL OZ SUS in the future.
I’ve noticed reduced acne/better mood.
it was a stupid idea doing RDLs today i haven't done them since the surgery and i won’t be adding them back in anytime soon.
Friday Shoulders
Laying down cable side raise 8.75kg x12
Shoulder press db 40kg x13 45kg x10
Incline rear delt fly 8kg x15
Db Side raise 10kg x8 superset 6kg x12
Shoulder press machine: 95kg x9/ 95kg x6
Sunday Leg day
Leg extensions 103kg x11
Seated leg curl 70kg x15 89kg x8
Leg press: 200kg x8
Hack squat 140kg x10
Single leg press 40kg x10
Db RDL 40kg x9
Attachments
Looking big, @Farmer bob! You’re sitting at roughly my goal weight, so will be playing catch up this year to try and get a little closer to you!
You got this mate, you’re consistent and have some knowledge don’t doubt you’ll impress us all.
Also appreciate your support.
thank you brother, I’ll keep pushing for a few more weeks then start a cut.you're much leaner now bro
I need to gather some more information before I start
i think you can cut next week bro you readythank you brother, I’ll keep pushing for a few more weeks then start a cut.
I need to gather some more information before I start
I’ve never needed to diet so unsure when I should be startingi think you can cut next week bro you ready
Ill have a yarn with someone about it, but any tips are appreciated brother
you should start soon bro and cut should be easyI’ve never needed to diet so unsure when I should be starting
Ill have a yarn with someone about it, but any tips are appreciated brother
Hello evo
I didn’t stretch/warmup enough on Monday both biceps felt tight after chest, decided not to train arms and take it easy for the rest of this week.
I’ll be updating my macros next week, ordered a kitchen scale so I can figure out where my maintenance is.
Monday
Db Incline press 50kg x8
Flat Chest press machine 124kg x8
Incline cable fly 28.75kg x9
Flat db fly 30kg x8
Wednesday
Standing raise 100kg x12 120kg x8
Seated calf raise 80kg x8 40kg x12
Laying hamstring curl 81kg x9
Seated hamstring curl 89kg x8
Db straight warm pull over 30kg x6
Chest support row 60kg x10
Lat pull down 80kg x6
I didn’t stretch/warmup enough on Monday both biceps felt tight after chest, decided not to train arms and take it easy for the rest of this week.
I’ll be updating my macros next week, ordered a kitchen scale so I can figure out where my maintenance is.
Monday
Db Incline press 50kg x8
Flat Chest press machine 124kg x8
Incline cable fly 28.75kg x9
Flat db fly 30kg x8
Wednesday
Standing raise 100kg x12 120kg x8
Seated calf raise 80kg x8 40kg x12
Laying hamstring curl 81kg x9
Seated hamstring curl 89kg x8
Db straight warm pull over 30kg x6
Chest support row 60kg x10
Lat pull down 80kg x6
Attachments
Looking big bro- arms are massive
KILLER side tri bro like a 22 inches easy
Hope everyone is having a good Easter
added in a few more presses to my quad workout today, definitely need to work on single leg movements.
Friday
Cable side raise 8.75kg x10
Db shoulder press 40kg x8 45kg x8
Db side raise 10kg x8
Machine press 81kg x10
Front raise 10kg x10
Sunday
Leg extension 103kg x10
Leg press 180kg x10 220kg x8
Hack squat 140x8 x6
Seated single leg press 45kg x12
Seated leg press 155kg x8
added in a few more presses to my quad workout today, definitely need to work on single leg movements.
Friday
Cable side raise 8.75kg x10
Db shoulder press 40kg x8 45kg x8
Db side raise 10kg x8
Machine press 81kg x10
Front raise 10kg x10
Sunday
Leg extension 103kg x10
Leg press 180kg x10 220kg x8
Hack squat 140x8 x6
Seated single leg press 45kg x12
Seated leg press 155kg x8
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@Farmer bob happy easter
big lifts for you but yes single work needed.I really want to see some food intake for you as well.
@Farmer bob Left leg training. Looks fantastic. Seems like a lot of guys are hitting their legs over the weekend. It's great to see it. I'm gonna hit mine midweek.
@Farmer bob You are the man for sure. Us farmers are the best. We always have the best physiques and we have the best training.
@Farmer bob Bros. This is a good one for sure. I hope you had a good Easter as well. Nice Friday, and Sunday workout
@Farmer bob Keep up the good work on this.
Really like your Friday workout. It's simple and productive. You got some good repetitions in
@Farmer bob Iron brother for sure on this update.
Completely legit gotta love the Friday and Sunday workout.
That's how you grow right there, Hammer your body.
@Farmer bob Glad you had a good holiday weekend. You certainly killed it on Sunday. I hope you got a good meal after that workout and you got some good sleep.
A couple solid sessions there brother. Glad you had a good Easter!
Nice work out easter sunday went well.
@Farmer bob couple good training days man. Way to get it I.
Nice workout
@Farmer bob Incorporating more single-leg movements, as you mentioned, can be beneficial for balance and stability. Keep up the great work!
Hello evo, started a new program legs push pull rest legs push pull rest, training body parts twice every 8 days. No real reason I just wanted to try something different from the usual bro split.
the added training days/driving might be to much on the lower back but we will see.
I accidentally deleted my leg notes from Saturday.
Changed my post workout meal to chex/ protein shake with nut butter/berrys.
Still 6 meals on training days, 5 on days off.
Push
Chest press machine 103kg x10/75kg x12
Incline db press 50kg x10/40kg x12
Shoulder press 81kg x10/60kg x13
Cable chest fly 26.25kg x8/18.75kg x15
Cable side raise 6.25kg x12/x8
Superset up right row 31.25kg x8
Db skull crush 17.5kg x10
Superset flat bar push down 40kg x8
Pull
Lat Pulldown 90kg x8/70kg x14
Hammer strength pull down single arm 60kg x8 40kg x13
Chest supported row close grip 80kg x8 60kg x12
Cable pull over ez bar 28kg x15/x12
Rear delt fly 40kg x20 x18
Face pulls seated superset 28kg x15/21kg x15
Preacher curl Single arm 25kg x8
Standing bicep curl 20kg x8
the added training days/driving might be to much on the lower back but we will see.
I accidentally deleted my leg notes from Saturday.
Changed my post workout meal to chex/ protein shake with nut butter/berrys.
Still 6 meals on training days, 5 on days off.
Push
Chest press machine 103kg x10/75kg x12
Incline db press 50kg x10/40kg x12
Shoulder press 81kg x10/60kg x13
Cable chest fly 26.25kg x8/18.75kg x15
Cable side raise 6.25kg x12/x8
Superset up right row 31.25kg x8
Db skull crush 17.5kg x10
Superset flat bar push down 40kg x8
Pull
Lat Pulldown 90kg x8/70kg x14
Hammer strength pull down single arm 60kg x8 40kg x13
Chest supported row close grip 80kg x8 60kg x12
Cable pull over ez bar 28kg x15/x12
Rear delt fly 40kg x20 x18
Face pulls seated superset 28kg x15/21kg x15
Preacher curl Single arm 25kg x8
Standing bicep curl 20kg x8
Attachments
new program looks legit bro @Farmer bob leg notes its ok send us next week
meal pics i see no steak you do red meat?
It’s similar to John Jewets split just a few different exercises, like no squats or bent over rows due to the back.
Steak/eggs third picture, I love red meat brother
i get the split bro hard
steak and eggs true meal of thick
@Farmer bob That's a good split routine. Right there. I like the different exercises and you keep it simple.
@Farmer bob Bro, looking really good on this. I like to pushing and the pulling split.
@Farmer bob All in on this workout, that's really good volume. You are a definite Beast.
@Farmer bob Fantastic work on this man. I like to see a nice pushing and pulling split, it makes me happy.
@Farmer bob Proud of you, man. Keep up the good work. You won't go wrong with this style of training.
@Farmer bob Wow, this is a tremendous job. The different exercises you're doing are amazing. Keep up. The good work.
Nothing wrong with switching up the training. The same thing all the time can get stale so it can be refreshing to do something different.
@Farmer bob that’s some good training man. Way to get it in
Is that the reverse version of a push pull leg ppl split ?
@Farmer bob stay on that grind bro! Will be following along!
@Farmer bob bro updates and meals looks on point.....good progress so far........
I guess so brother, I prefer the rest before leg day due to the lower back.
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Rest following by high protein for legs.
here’s a before and after steroids around 1 year difference, two cycles-2/3month cruise in between
8 day split done, I’ll be switching back to my old 4 day split with a few changes. I enjoyed this split but my lower back does not.
I’ll start to lower doses tomorrow and do a health/diet phase, plan is to titrate down over the next few weeks to avoid side effects.
300 sus
100 eq
2iu GH
Dropped nandrolone
In a week I’ll remove EQ and drop to 200 test
Second part of the split 8 day split.
Standing calf raise 120kg x15
Leg extension warm up single leg
Leg extension 110kg x8/ 75kg x13
Laying hamstring curl 95kg x7/67kg x13
Seated hamstring curl 79kg x10/x8
Single leg press 40kg X12
push
Chest press machine 124kg x9/82kg 12
Incline db press 40kg x14/ 50kg x9
Shoulder press 88kg x10/74kg x8
Db Chest fly 25kg x10/17.5kg x15
Seated Db side raise 10kg x12/7kg x15
Superset with upright rows 35kg x8
Db skull crush 17.5kg x8
Flat bar push down 40kg x8/30kg x13
Pull
Lat pull down 90kg x8/ 70kg x14
Chest support row wide grip 80kg x10
Single arm lat pull down machine 40kg x12/60kg x8
Cable pull over 28kg x8/21.25kg x12
Rear delt fly 30kg x19/ 40kg x17
Face pulls 28.75kg x12 drop set 21.25kg x10
Reverse curl 26.25 x10
Preacher curl 50kg x10
8 day split done, I’ll be switching back to my old 4 day split with a few changes. I enjoyed this split but my lower back does not.
I’ll start to lower doses tomorrow and do a health/diet phase, plan is to titrate down over the next few weeks to avoid side effects.
300 sus
100 eq
2iu GH
Dropped nandrolone
In a week I’ll remove EQ and drop to 200 test
Second part of the split 8 day split.
Standing calf raise 120kg x15
Leg extension warm up single leg
Leg extension 110kg x8/ 75kg x13
Laying hamstring curl 95kg x7/67kg x13
Seated hamstring curl 79kg x10/x8
Single leg press 40kg X12
push
Chest press machine 124kg x9/82kg 12
Incline db press 40kg x14/ 50kg x9
Shoulder press 88kg x10/74kg x8
Db Chest fly 25kg x10/17.5kg x15
Seated Db side raise 10kg x12/7kg x15
Superset with upright rows 35kg x8
Db skull crush 17.5kg x8
Flat bar push down 40kg x8/30kg x13
Pull
Lat pull down 90kg x8/ 70kg x14
Chest support row wide grip 80kg x10
Single arm lat pull down machine 40kg x12/60kg x8
Cable pull over 28kg x8/21.25kg x12
Rear delt fly 30kg x19/ 40kg x17
Face pulls 28.75kg x12 drop set 21.25kg x10
Reverse curl 26.25 x10
Preacher curl 50kg x10
Attachments
@Farmer bob difference is huge bro
your training is big but your size is insane like before after from a magazine
LOVE IT
@Farmer bob Bro, looking really good with this. I like the leg training and pushing and pulling split as well.
@Farmer bob Bros. You look incredible on this update. The pushing and the pulling is on point. I really like this split
@Farmer bob Excellent. Work on this split training. I like the different exercises.
I’m trying to minimise the damage I cause on my fusion, supported still hurts so there is no point in me doing squats.
Before my surgery my favourite exercise was a front squat, I don’t hate them at all.
Also this is my second leg day for that split, first leg day had hack squats/legpress
@Farmer bob Excellent work on this man. The pushing and pulling exercises look on point. Keep it up.
@Farmer bob You're looking fantastic on this man. Lots of different exercises you're doing. Keep it up.
Nice job brother. Consistency wins in the end!
@Farmer bob hell yea man. That’s some great progress
@Farmer bob looking absolutely jacked bro!
Damn that is a crazy difference
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Current weight-101kg
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.
Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10
Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10
I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.
Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6
Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch
Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8
This week doses 250mg sus 5iu hgh
Next week I’ll drop the test to 175mg sus
I might stay at 5iu or go down to 3.3 unsure yet
@UGL OZ Bpc/tb is working great, had an old bicep injury causing me dramas at the end of the cycle but that combination has made a huge difference already.
Monday-chest arms
Incline cable fly 28.75kg x8
Incline db press 50kg x10
Flat db press 60kg x8
Body weight dips x10
Db skull crush 17.5 x8 super set flat bar push down 30kg x8
Hammer curl 20kg x12
preacher curl 50kg x10
I was abit frustrated doing hamstrings so tried RDLs for the first time in years, the weight was easy but the lower back hated it. Won’t be doing that again.
Wednesday-hamstring/back
Standing Calf raise 120kg x12/ 80kg x19
Seated hamstring curl single leg 52kg x8
Laying hamstring curl 81kg x12
Db RDL 50kg x6
Lat pull down 80kg x10 3 second pause in stretch position
Straight arm extension 30kg x10
Wide grip bent over supported row 80kg x10 pause in stretch
Upright rows 28.75kg x10
Superset
Rope face pulls 26.25kg x8
Attachments
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Side chest with a big BI pump
you are showing some good results. Stay safe with the lower back, those injuries last a long time.
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