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BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...

Strange thought process. That should be specific to the gains needed and how to get there and not set at 140
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...
Smashing it like it owes you money 👊 numbers are moving up well brother and as i keep saying the speed of your progress recently is crazy! Stay gold brother 👌💪🤍
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...
@BigCheese2000 upper training is on point
i like the BB workouts to start the session
iron training at its finest
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...

bros this looks good
BB bench and BB row on point
upper body looking strong
@BigCheese2000
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...
upper training is amazing
i love the cuff lateral. don't see that too often. good shrug reps

@BigCheese2000
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...
@BigCheese2000 upper body training is fun to follow
i like hope you use the ropes. Not a lot of people take advantage of that.
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...
Hell yeah awesome progression 💪
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...
@BigCheese2000 looks like that Odin labs is treating your body right
 
BigCheese2000 said:
Upper Training:
BB Bench: 120x2, 85x9
BB Row: 110x5, 82.5x13
Incline Smith: 30x8, 20x13
SA Lat pull: 65x9, 50x14
SA Cuff Lateral: 15x9, x8, 10x11
Smith Shrug: 40x13, x11
Long rope pushdown: 30x7, 25x10, 15x16 drop set
Db Curl: 15x9, x8, 12.5x10 extended rest pause x4


Progressed all lifts today. More of a fun heavy session. Fun driving bench and rows up but will stop at maybe 140. No interest in powerlifting. But don’t want to say Never and I’m sure I won’t be able to stop😂😂 @ODINLABS oils doing the magic, never made this amount of progress in my life. Always good to get a good word of advice and full of encouragement for me and all
The other guys. It’s much appreciated
Click to expand...
@BigCheese2000 solid updates so far man....keep going........
 
Upper Yesterday:
Life Pec Dec: 91x8, x8 Rep match
High Incline Smith: 36.25x6, 25x12
Dip Machine: 47.5x10, 37.5x14
Prime Seated Row: 91.25x7, 67.5x11
Prime Extreme Row: 91.25x8, 72.5x13
Rope Pullover: 28x9, x8
Pannatta French Press: 20x8, 15x10, 10x10
Prime Preacher: 36x10, 22x12, x10

Everything progressed today. Massive upper day. Insane pump too. On rope pullover moved from dual rope to a longer curved bar, find a much better connection. Technique not suffering with weight jumps either which I’m happy with. As of now side free with cycle. Will include some progress photos below as well taken fasted yesterday morning. Trained lower body today which is logged on my sister log on ef.
 
BigCheese2000 said:
Upper Yesterday:
Life Pec Dec: 91x8, x8 Rep match
High Incline Smith: 36.25x6, 25x12
Dip Machine: 47.5x10, 37.5x14
Prime Seated Row: 91.25x7, 67.5x11
Prime Extreme Row: 91.25x8, 72.5x13
Rope Pullover: 28x9, x8
Pannatta French Press: 20x8, 15x10, 10x10
Prime Preacher: 36x10, 22x12, x10

Everything progressed today. Massive upper day. Insane pump too. On rope pullover moved from dual rope to a longer curved bar, find a much better connection. Technique not suffering with weight jumps either which I’m happy with. As of now side free with cycle. Will include some progress photos below as well taken fasted yesterday morning. Trained lower body today which is logged on my sister log on ef.
Click to expand...
Start adding more push ups and natural exercises too, to really pump the chest. @BigCheese2000
 
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
 

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BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
Bigggg difference my brother!
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
NO question you look thicker and bigger @BigCheese2000 big gains!
@ODINLABS @OdinLabsRep tag him.
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
@BigCheese2000 whats the worst that can happen right?
you go and you have a good time
at the end of the day that is all that matters
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
@BigCheese2000 bro this one looking strong
i like the different pumps and pics
you look strong !
 
BigCheese2000 said:
Exactly! Definitely be good to see the whole process and how it works. Think lifting wise having an overarching goal is good to prevent spinning the wheels at times
Click to expand...
yes for sure. for some it isn't for them.
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
Set specific targets and plan to hit them.
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
@BigCheese2000 glad to see you are satisfied
Slow and steady wins the race just like the tortoise versus the hare. Gonna be a great year for you.
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
@BigCheese2000 bros you looking good!
i like your strategy. killing it and making dreams come true !
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
@BigCheese2000 you are still young as i recall
you got PLENTY of time to compete
most of us vets on here have been around for 30 years bodybuilding
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
sometimes its good to fail in life
same goes with anything
this gives you knowledge and a kick in the ass to do better

@BigCheese2000
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
@BigCheese2000 slow and steady is the way to go! Progress keeps growing!!
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
@BigCheese2000 nice work man. Can definitely tell you made good gains
 
BigCheese2000 said:
Officially 6 months to the day in with Odin labs oils. Not insane progress but slow and steady. Can visibly see everything has improved. Should be a different animal by 26 next year hopefully! Competing wise still need a lot more size but something I will weigh up next year and see if I’m there. Don’t wanna turn up to get a participation medal I’d like to give it a good crack
Click to expand...
Definitely all noticeable differences brother
 
Upper:
Life Pec Dec: 91x10, x10 Rep match
High Incline Smith: 37.5x6, 25x13
Hammer Dip Machine: 48.75x9, 38.75x11
Prime Extreme Row: 92.5x9, 75x11
Prime Seated Row: 91.75x7, 67.5x12

Supersetted lat pullovers and tricep pushdown also. Will just chuck biceps and delt sets in with legs tomo. Messed up the timing of my day so a bit tight time wise but should be no major stress bringing those movements in. Got a nice pump as well today did some posing in the dressing rooms post workout.
 

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Good progress
 
BigCheese2000 said:
Upper:
Life Pec Dec: 91x10, x10 Rep match
High Incline Smith: 37.5x6, 25x13
Hammer Dip Machine: 48.75x9, 38.75x11
Prime Extreme Row: 92.5x9, 75x11
Prime Seated Row: 91.75x7, 67.5x12

Supersetted lat pullovers and tricep pushdown also. Will just chuck biceps and delt sets in with legs tomo. Messed up the timing of my day so a bit tight time wise but should be no major stress bringing those movements in. Got a nice pump as well today did some posing in the dressing rooms post workout.
Click to expand...
Your back go WIDER within a few weeks, impressive. :D @BigCheese2000
 
BigCheese2000 said:
Upper:
Life Pec Dec: 91x10, x10 Rep match
High Incline Smith: 37.5x6, 25x13
Hammer Dip Machine: 48.75x9, 38.75x11
Prime Extreme Row: 92.5x9, 75x11
Prime Seated Row: 91.75x7, 67.5x12

Supersetted lat pullovers and tricep pushdown also. Will just chuck biceps and delt sets in with legs tomo. Messed up the timing of my day so a bit tight time wise but should be no major stress bringing those movements in. Got a nice pump as well today did some posing in the dressing rooms post workout.
Click to expand...
The cheese is getting so big 😍
 
Noah Wixx said:
You definitely getting a mud hole stomped in you if you are giving me @RoidRage69 and @Mobster 😆 🤣 better bring your wife for added support you gonna need it
Click to expand...
bro my wife will sit on you and you won't be able to breathe. or you will use outhouse after she does her morning shit and get poisoned that way
 
BodyMonster34 said:
bro my wife will sit on you and you won't be able to breathe. or you will use outhouse after she does her morning shit and get poisoned that way
Click to expand...
Well i guess 380 means she's a lady huh ?
 
Upper 2:
BB Row: 115x5, 86.25x12
Hammer Pin Incline: 51.25x9, 36.25x13
Sa Watson Pulldown: 11x10, 8x13
Cybex Neutral Shoulder: 65x9, 45x13
Hammer Pullover: 36.25x8, 37.5x9
Flat Prime Pec: 45x10, 35x11
Long Rope Pushdown: 28x7, 21x10, 15x11
Prime Preacher: 36x8, 22x12, 15x9

Overloaded all movements. Changing my rotation again started next week so baseline is set on all movements and really looking forward to progressing. Really enjoying the programming and variety of equipment available to me I’m quite thankful. Definitely makes progression easier once a machine or movement begins to stall
 
BigCheese2000 said:
Upper 2:
BB Row: 115x5, 86.25x12
Hammer Pin Incline: 51.25x9, 36.25x13
Sa Watson Pulldown: 11x10, 8x13
Cybex Neutral Shoulder: 65x9, 45x13
Hammer Pullover: 36.25x8, 37.5x9
Flat Prime Pec: 45x10, 35x11
Long Rope Pushdown: 28x7, 21x10, 15x11
Prime Preacher: 36x8, 22x12, 15x9

Overloaded all movements. Changing my rotation again started next week so baseline is set on all movements and really looking forward to progressing. Really enjoying the programming and variety of equipment available to me I’m quite thankful. Definitely makes progression easier once a machine or movement begins to stall
Click to expand...
Changing up will be a good thing, you need to adjust and do more push ups as well. @BigCheese2000
 
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
Getting the flu is horrible these days. did you up the vitamins and recovery supps? @BigCheese2000
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
A nice job on this workout. It must be so nice to be that young. I remember doing heavy volume to when I was in my 20s.@BigCheese2000
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
There was a bunch of Oz members who had it 2 weeks ago
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
@BigCheese2000 this one looks great! very nice training session. keep up the good work on this and keep grinding
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
@BigCheese2000 bro you look like you pushing it hard. you turning from a boy into a man before our eyes. now you just need to increase red meat
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
i really like this arm workout. it looks really nice. and i love the ez cable curls and hammer dip machine. @BigCheese2000
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
@BigCheese2000 nice job on this ! the arms are terrific. the upper body training looks good too. i am enjoying reading through this
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
@BigCheese2000 man that flu can be brutal. Hope you mend up quickly.
 
BigCheese2000 said:
*General Update*

Hope all is well evo fam, unfortunately hasn’t been the best week. Got a wicked flu that seems to be spreading rampant and everyone’s catching it. Been a week now with 0 appetite or energy. Had a cough and sinus issue at the start but I’m on the road to recovery now. Been very frustrating but was more than likely due a deload. Will take the rest of the week to rest and recover to effectively smash training out next week. With the start of the new week I will be undertaking a new split. Split has been helped via a mate who’s a competitor and through coach. I’ve smashed upper lower for an extended period of time, made wicked progress and jumped weight quite a bit but was feeling a bit stale. Looking forward to having fire in the belly again. So going with some elements of a bodypart split. Really excited to give this approach a crack. I’ve outlined the movements and sets and reps below. Hope you all have a good day, can’t wait to get back into full on logging and training


New split

Back/Hams

Machine crunch ss plank- 3x10-15/ 45s

SL Laying Leg Curl: 2x10-12

Seated Leg Curl: 1x8-10, 1x10-15

BB RDL: 1x7-9, 1x10-12

SA Cable Pulldown: 2x8-12

SA Prime Row: 1x8-10, 1x12-15

Chest Supported T-Bar: 2x8-12

Neutral Grip Pulldown: 2x10-15



Chest and Delt

Back Supported Leg Raise: 3x10-12

Seated Cable Fly: 2x8-12

Flat Smith Press: 1x8-10, 1x12-15

Incline Hammer Pin: 2x8-12

Lat Raise Machine: 2x8-12, 1x15-20

Cybex Neutral Shoulder: 1x8-10, 1x13-15

DB Front Raise: 2x10-15

Rev Pec Dec: 2x12-15



Rest



Legs

Adductor: 1x10-12, 1x15-20

Laying Leg Curl: 1x8-10, 1x12-15

Leg Extension: 2x10-12, 1x12-15

Heel Elevated Belt Squat: 1x8-10, 1x12-15

SL Cybex Squat Press: 1x12-15

DB Walking Lunge: 1x10-15 per leg

Toe Press: 2x8-12



Back and Chest

Assisted Chins: 2x AMRAP

Hammer Strength Pullover: 2x7-10

Chest Supported T-Bar: 1x7-10, 1x10-12

Overhand Pulldown: 2x8-10

Pec Fly Machine: 2x10-12

Prime Flat Press: 1x7-9, 1x10-12

Standing Cable Fly: 1x12-15



Arms

Rope Pushdown: 2x10-15

SA Cable Tri Extension: 2x8-10

Smith Skullcrusher: 1x7-9, 1x10-12

Hammer Dip Machine: 1x12-15

EZ Cable Curl: 2x10-12

SA Prime Preacher: 2x8-12

Incline DB Curl: 2x12-15

DB Hammer: 1x15-20

Rest



Repeat
Click to expand...
We like this split for you Cheese!

#TeamOdin supports you always 😘 glad to hear you’re feeling better after the sickness also!
 
Nice workout
 
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
up and down but you're trying which is important :D
 
LevButlerov said:
up and down but you're trying which is important :D
Click to expand...
Yeah been rough. But my manager in work has a similar sickness was knocked down for 10 days, had a few clear days and then reoccurred. But doing some light sessions so I don’t go crazy😂also dropping down to a cruise dosage now for 12 weeks to give the body a break
 
BigCheese2000 said:
Yeah been rough. But my manager in work has a similar sickness was knocked down for 10 days, had a few clear days and then reoccurred. But doing some light sessions so I don’t go crazy😂also dropping down to a cruise dosage now for 12 weeks to give the body a break
Click to expand...
Eat more soup and vitamins :D
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
Maybe you didn't allow for full recovery
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
@BigCheese2000 this one is looking sweet! the back and chest are on point. i love the workout you are putting together. very fun stuff
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
bro assisted chins and hammer pullover the best. lat pull and life pec dec also looking great. i like the prime flat pec @BigCheese2000
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
@BigCheese2000 good job on the back and chest routine. it looks on point! you arent' going to go wrong
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
bros @BigCheese2000 nice job on the exercises. i like the lat pull. gives you a nice symmetry
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
@BigCheese2000 this is looking sweet! i love the back and chest training. that is what i'm talkin about!
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
@BigCheese2000 fantastic job on this workout! i love the back and chest. that is how we like it done!
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
@BigCheese2000 solid work even when sick. Hoping you feel better soon!
 
BigCheese2000 said:
Back + Chest
Assisted Chins: 19x9, x7
Hammer Pullover: 37.5x10, 40x8,
Prime Extreme Row: 92.5x8, 70x12
Lat Pull: 63x8, 45x13
Life Pec Dec: 75x10, x10 Rep match
Prime Flat Pec: 47.5x9, 35x13
Standing Cable Fly: 22.5x12

Honestly been up and down. Sickness seems to have came back. Few around me had rsv and they seemed to regress also for whatever reason. But slowly getting into the swing of normality again. Trying to match reps in session. Bodyweight has stayed stable which is good. Hoping an easy week and then back to full flow next Monday.
Click to expand...
@BigCheese2000 Great updates man....
 
Fully Back:
Luckily enough I’ve fully recovered now! Got knocked back it’s been a shocking 3 weeks. Treating this week as a nice light week and almost deload week. Staying 2 rir on movements don’t want to smash too much. Already sore even after a light session Monday😂 below is session. Taking this week also without tracking just to get back into the swing. Will hopefully have maintained weight wise from where I’ve finished.

Chest + delt with small tricep
Life Pec Dec x2
Flat smith Press x2
Incline Hammer Pin x2
Lat raise Machine x3
Cybex Neutral Shoulder x2
DB front Raise x2
Tri Pushdown x3
Rear Delt Fly x2

Wasn’t the greatest session of all time again loads staying light and intensity lower to fully recover. Energy still low but definitely over the worst of things
 
BigCheese2000 said:
Fully Back:
Luckily enough I’ve fully recovered now! Got knocked back it’s been a shocking 3 weeks. Treating this week as a nice light week and almost deload week. Staying 2 rir on movements don’t want to smash too much. Already sore even after a light session Monday😂 below is session. Taking this week also without tracking just to get back into the swing. Will hopefully have maintained weight wise from where I’ve finished.

Chest + delt with small tricep
Life Pec Dec x2
Flat smith Press x2
Incline Hammer Pin x2
Lat raise Machine x3
Cybex Neutral Shoulder x2
DB front Raise x2
Tri Pushdown x3
Rear Delt Fly x2

Wasn’t the greatest session of all time again loads staying light and intensity lower to fully recover. Energy still low but definitely over the worst of things
Click to expand...

BigCheese2000 said:
This was Mondays session, Tuesdays is linked on sister log
Click to expand...
Good monday session, 3 weeks! long time :P
 
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
 

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BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
@BigCheese2000 back and you look wide again :D
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
Which? Both? For how long?
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
@BigCheese2000 nice job on this training. its the way we like to do it! nice volume and pushing it nicely
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
@BigCheese2000 bros you pushing some good weights! tricep and pec deck is on point. love to see the cybex neutral shoulder
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
@BigCheese2000 the chest and delts are all outstanding. being fit and healthy is what its all about. you won't go wrong with this
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
bro hammer incline pin. sound interesting. you guys in austria have some cool exercises @BigCheese2000
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
@BigCheese2000 awesome work right here!!
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
@BigCheese2000 this is a great lineup on the exercises. this is looking good. you won't go wrong
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
I like the movement selection.
 
BigCheese2000 said:
Chest, Delt + Tri
SA Pec Dec: 51x9, x8
Flat Smith: 35x9, 25x12
Hammer Incline Pin: 50x7, 32.5x12
Lat Raise Machine: 21.25x8, 12.5x10, x8
Cybex Neutral Shoulder: 60x7, 40x12
Front Raise DB: 7x9, x8
Rev Pec Dec: 51x8, x8
Tri Push Long Rope: 21x12, x9

Fully back to health and what a session. Just happy to be fit and healthy. Numbers have maintained from 3 weeks ago pre illness. Had basically had 0 appetite and insane fatigue throughout but fully back to normal now. Really looking forward to progressing these numbers on. Currently undertaking a minicut and a cruise. Made sense to finish up the blast as I was barely making it in for work for a physical job, never mind training. But delighted to be back on evo
Click to expand...
@BigCheese2000 weight training is on point. lots of good work on this man. pushing some good exercises. i love it !
 
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