Approved Log Powerlifting Prep Journal - Testosterone Masteron HGH DHB Anadrol

[LevButlerov]

Main Bench / Upper

Bench press
1 x 4 @ 110kg
3 x 12 @ 90

DB shoulder Press
1 x 4 @ 35kg
3 x 10-12 @ 25kg 22.5kg 22.5kg

Chest supported T-Bar row
3 x 10-12 @ 65 65 60

Lying Crucifix raise 3 x 10-12
@ 18.7

Single arm Cable row 3 x 10-12 79kg

Incline seated DB curls 3 x 10-12
@ 17.5/15/15

Good session today, Bench moved very easy. Feeling good mentally and physically.

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

Impressive lifts @BIGRED_ 110kgs on the bench easy as butter

 

[stevesmi]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

nice job man. you are doing some strong weights! proud of you @BIGRED_

 

[Mobster]

Vids want me to download

 

[2Thick]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

very strong lifting and under control. @BIGRED_ showing off some strength. making those weights look easy!

 

[BIGRED_]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

 

[Ulter]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

@BIGRED_ 215kg is a perfect amount of weights! you make it look easy. pumping it harder and harder

 

[BIGRED_]

@BIGRED_ 215kg is a perfect amount of weights! you make it look easy. pumping it harder and harder

Cheers brother more to come

 

[BIGRED_]

very strong lifting and under control. @BIGRED_ showing off some strength. making those weights look easy!

Appreciate the love brother

 

[BodyMonster34]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

bro video compression on point. @BIGRED_ we want to see you push it hardcore. keep the grind going

 

[ceo]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

@BIGRED_ bros gotta give you mad respect on this. deadlift and bench are on point. its looking strong and pure

 

[Core Pharma Rep]

Squat / lower day week 3
Top set 1 x 230kg
3 x 8 @ 152.5kg

Although top set moved pretty quick and solid weight to hit, didn’t feel great in terms of positioning (feet, hips, balance) but can’t complain too much.

Will be buying a set of mono attachment arms. Have always used a mono lift since I started squatting up until I moved not long ago so been a bit of an adjustment walking out heavy weights wrapped.

Overall feeling good.
Up about 3kg body weight in 2 weeks, sleep and food intake has been consistent, feeling strong and focused. Fingers crossed feel good enough Monday week to go for 240kg


RDL’s
1 x 4 @ 160
2 x 10-12 @ 115

Single leg press
3 x 10-15 @ 120,120,110

Leg extension
4 x 10-12 @ 65

well done bro

 

[ROIDDERS]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

@BIGRED_ nice job man. between the bench and deadlifts this one looks fun! we love to see hard work like this in full display

 

[BIGRED_]

well done bro

Thanks boss

 

[2Thick]

Appreciate the love brother

EVO family love all the way

 

[BIGRED_]

@BIGRED_ bros gotta give you mad respect on this. deadlift and bench are on point. its looking strong and pure

@BIGRED_ nice job man. between the bench and deadlifts this one looks fun! we love to see hard work like this in full display

Appreciate the support lads

 

[Ulter]

Cheers brother more to come

great job!

 

[BIGRED_]

Cardio / Mobility Day

Cardio:

• 20-minute swim alternating freestyle, breaststroke, and backstroke

• 10-minute walk to cool down

This is my third week including a swim session, and I’m really enjoying it. Haven’t swum laps in nearly a decade, but it’s great cardio and the full range of motion feels great for loosening up and improving mobility.

Mobility / Rehab:

• Foam roll quads until pressure no longer causes discomfort

• Transverse abdominis activations – 3 sets of 10 reps (5-second holds)

• Single-leg glute bridge isometrics – 2 sets, 15–30 sec holds (45 sec rest)

• Couch stretch (position 1) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Couch stretch (position 2) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Single-leg glute bridges – 3 sets of 10 reps, slow and controlled

• Side-lying hip abductions – 1–2 sets of 10 reps, slow and controlled

• Side-lying hip external rotations – 1–2 sets of 10 reps, slow and controlled

• Side-lying oblique crunches – 2 sets of 8–10 reps, slow and controlled

• Sit-ups (rectus abdominis) – 2 sets of 8–10 reps

• Thoracic extension mobilisations – 5–10 min on foam roller

I think with consistency this program could really be game changing in tidying up some issues I have in that area (eg: pelvic tilt, strength discrepancy in right glute med) along with overall strength and stability through the glutes/core/back

 

[ceo]

Appreciate the support lads

bros much love

 

[RoySimpson]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

@BIGRED_ shifting some serious weight bro!

 

[LevButlerov]

Cardio / Mobility Day

Cardio:

• 20-minute swim alternating freestyle, breaststroke, and backstroke

• 10-minute walk to cool down

This is my third week including a swim session, and I’m really enjoying it. Haven’t swum laps in nearly a decade, but it’s great cardio and the full range of motion feels great for loosening up and improving mobility.

Mobility / Rehab:

• Foam roll quads until pressure no longer causes discomfort

• Transverse abdominis activations – 3 sets of 10 reps (5-second holds)

• Single-leg glute bridge isometrics – 2 sets, 15–30 sec holds (45 sec rest)

• Couch stretch (position 1) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Couch stretch (position 2) – 2–3 sets, 45–60 sec holds @ 3/10 intensity

• Single-leg glute bridges – 3 sets of 10 reps, slow and controlled

• Side-lying hip abductions – 1–2 sets of 10 reps, slow and controlled

• Side-lying hip external rotations – 1–2 sets of 10 reps, slow and controlled

• Side-lying oblique crunches – 2 sets of 8–10 reps, slow and controlled

• Sit-ups (rectus abdominis) – 2 sets of 8–10 reps

• Thoracic extension mobilisations – 5–10 min on foam roller

I think with consistency this program could really be game changing in tidying up some issues I have in that area (eg: pelvic tilt, strength discrepancy in right glute med) along with overall strength and stability through the glutes/core/back

This mobility works is crucial, many can lean from this, it's a must for long term growth to have mobility. @BIGRED_

 

[BIGRED_]

Secondary Upper Day
Brought to you by Core Pharma

Wide grip pull up’s
3 x 10-15

High Incline DB press
1 x 5 @ 42.5kg
3 x 10-12 @30kg

Very happy on the progression of these over the last few weeks feeling strong and stable on them tonight. Focusing on control and depth

Machine incline press
1 x 4 @ 120
2 x 10-12 @ 85
1 x 20 @ 65

HS Lat pulldown machine
3 x 10-12 @ 90kg

Incline cable flies
3 x 10-12 @ 36, 31, 31

SA cross body tricep extensions
3 x 10-15 @ 27kg

Incline Cable Skull crushers
7 x 10-12 (45sec rest)
@ 63,63,63,54,54,54,45

Everything’s going well at the moment. Appetite’s been solid, sleep’s been good aside from the odd rough night. I’m about 2.5 weeks into the cycle so still I’m very early days. Been pinning daily, which I’ve actually been enjoying. Keeps the volume low and just easy in terms of routine. Haven’t started growth yet, but it’s due to arrive Friday, keen to bring that into the mix.

Cheers again to everyone for all the support you guys have been unreal

 

[Core Pharma Rep]

Secondary Upper Day
Brought to you by Core Pharma

Wide grip pull up’s
3 x 10-15

High Incline DB press
1 x 5 @ 42.5kg
3 x 10-12 @30kg

Very happy on the progression of these over the last few weeks feeling strong and stable on them tonight. Focusing on control and depth

Machine incline press
1 x 4 @ 120
2 x 10-12 @ 85
1 x 20 @ 65

HS Lat pulldown machine
3 x 10-12 @ 90kg

Incline cable flies
3 x 10-12 @ 36, 31, 31

SA cross body tricep extensions
3 x 10-15 @ 27kg

Incline Cable Skull crushers
7 x 10-12 (45sec rest)
@ 63,63,63,54,54,54,45

Everything’s going well at the moment. Appetite’s been solid, sleep’s been good aside from the odd rough night. I’m about 2.5 weeks into the cycle so still I’m very early days. Been pinning daily, which I’ve actually been enjoying. Keeps the volume low and just easy in terms of routine. Haven’t started growth yet, but it’s due to arrive Friday, keen to bring that into the mix.

Cheers again to everyone for all the support you guys have been unreal

Love to hear everything's going well legend, keen to see how this cycle goes

 

[ballin2504]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

@BIGRED_ nice work on the videos man. Some good form on your lifts.

 

[Tiger Salman Khan]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

@BIGRED_ Nice updates........

 

[Noah Wixx]

Strong lifts

 

[25homes]

Was able compress video files on an app so have uploaded last bench and deadlift

Bench 110kg x 4
Deadlift 215kg x 4

Good work

 

[BIGRED_]

Deadlift / Lower Day

We are so fucking back!!

Haven’t had a good deadlift session in about 6 weeks after a lower back injury. First few missed them completely and last few have just felt unconfident, awkward and had some post lift pain but today moved very nicely, felt good going in and no pain after so I may be on the other side of it.

Few goodies arrived in the mail today.
Scored some Glycerol and Taurine from PS which I used pre workout and rated very highly felt hydrated, pumped and energised.

Finally got my Hgh too thanks to Core Pharma so will be starting that nightly at 4iu.

Didn’t do my update yesterday but was just the lower body mobility session I have posted recently plus some exercise bike.

Sleep was very good last night, appetite was a little bit low today for some reason but got enough food in. Body feels best it has in a while.

Deadlifts ( stiff bar)

1 x 4 @ 220kg
3 x 8 paused @ 180kg

Leg press
1 x 6 @ 290kg
7 x 10-12 (45 sec rest)
@ 250/250/220/220/220/200/200

Bulgarian Split Squat
2 x 10-12 @ 32.5 ea hand

Hamstring curl
4 x 10-12 @ 77/68/68/68

Back extensions
3 x 12-15 @ 10kg

 

[Core Pharma Rep]

Deadlift / Lower Day

We are so fucking back!!

Haven’t had a good deadlift session in about 6 weeks after a lower back injury. First few missed them completely and last few have just felt unconfident, awkward and had some post lift pain but today moved very nicely, felt good going in and no pain after so I may be on the other side of it.

Few goodies arrived in the mail today.
Scored some Glycerol and Taurine from PS which I used pre workout and rated very highly felt hydrated, pumped and energised.

Finally got my Hgh too thanks to Core Pharma so will be starting that nightly at 4iu.

Didn’t do my update yesterday but was just the lower body mobility session I have posted recently plus some exercise bike.

Sleep was very good last night, appetite was a little bit low today for some reason but got enough food in. Body feels best it has in a while.

Deadlifts ( stiff bar)

1 x 4 @ 220kg
3 x 8 paused @ 180kg

Leg press
1 x 6 @ 290kg
7 x 10-12 (45 sec rest)
@ 250/250/220/220/220/200/200

Bulgarian Split Squat
2 x 10-12 @ 32.5 ea hand

Hamstring curl
4 x 10-12 @ 77/68/68/68

Back extensions
3 x 12-15 @ 10kg

love it brother, what a lift

 

[BIGRED_]

Hey guys I’m an idiot and clicked last weeks video in files. This is yesterday haha, much better set.

Could a mod delete the one from my last post please

220kg x 4

 

[Npcclassicphysique champ]

Hey guys I’m an idiot and clicked last weeks video in files. This is yesterday haha, much better set.

Could a mod delete the one from my last post please

220kg x 4

@BIGRED_ thats a big video too brother you can lift
which vid you want gone? the last ones seems fine

 

[BIGRED_]

@BIGRED_ thats a big video too brother you can lift
which vid you want gone? the last ones seems fine

The one attached to my long post is from last weeks deadlifts which I’ve already uploaded

 

[Npcclassicphysique champ]

The one attached to my long post is from last weeks deadlifts which I’ve already uploaded

this? looks fine to me
https://www.evolutionary.org/forums...-masteron-hgh-dhb-anadrol.105774/post-1804278

 

[BIGRED_]

this? looks fine to me
https://www.evolutionary.org/forums...-masteron-hgh-dhb-anadrol.105774/post-1804278

Yeah it’s fine it’s just not the right video from a previous week not the 220. the one I posted after is the correct one

 

[Npcclassicphysique champ]

Yeah it’s fine it’s just not the right video from a previous week not the 220. the one I posted after is the correct one

yea looks like it just watched

 

[BIGRED_]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

 

[JimmyO187]

Friday Cardio/ Mobility

Swam laps for 15min alternating strokes threw in a couple max effort laps to get the heart pumping.
Followed by 15 min walk

Mobility session.
This program was posted to a Rehab thread on another forum specifically for anterior pelvic tilt, which is an issue for myself. But also great for some imbalance I have in glute med plus overall strength in that area. Will be a regular part of my program

• Foam roll quads until the pressure of the roller no longer causes undue pain.
• Transverse abdominis activations: 3 sets, 10 reps, 5 second holds
• Single-leg glute bridge isometrics: 2 sets, 15-30 second holds, 45 seconds rest
• Couch stretch position 1: 2-3 sets, 45-60 second holds, 3/10 intensity.
• Couch stretch position 2: 2-3 sets, 45-60 second holds, 3/10 intensity.
• Single leg glute bridge 3 sets, 10 reps, slow and controlled.
• Side Lying Hip abductions: 1-2 sets, 10 reps, slow and controlled.
• Side-lying hip external rotations: 1-2 sets, 10 reps, slow and controlled.
• Side-lying oblique crunches: 2 sets, 8-10 reps, slow and controlled.
• Sit-ups (rectus abdominis): 2 sets, 8-10 reps.
• Thoracic extension mobilisations: 5-10 minutes on a foam roller.

Trumpy is the man

 

[BIGRED_]

Trumpy is the man

he is truely a godsend absolute legend

 

[JimmyO187]

he is truely a godsend absolute legend

I’m currently doing his one for shoulders rolling forward…being in a chair all day for work is a killer

 

[Pigsy]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

Some nice lifts there brother, will be following

 

[BIGRED_]

I’m currently doing his one for shoulders rolling forward…being in a chair all day for work is a killer

I actually just started that program this week after getting some elbow pain post squat he recommended

 

[LevButlerov]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BIGRED_ bench was like butter for you easy to push, I think you can do more weight.

 

[JimmyO187]

I actually just started that program this week after getting some elbow pain post squat he recommended

Good move bro…

 

[BIGRED_]

Y

@BIGRED_ bench was like butter for you easy to push, I think you can do more weight.

Yeah it’s definitely a little underwhelming at the moment but I’m trusting the process

 

[LevButlerov]

Y

Yeah it’s definitely a little underwhelming at the moment but I’m trusting the process

It will take time

 

[Mobster]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

You gotta target number?

 

[stevesmi]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

pushing some nice weight. that is how its done @BIGRED_ proud of you man

 

[BodyMonster34]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

bro why they call you @BIGRED_ ? i get you big. but is it cause you a redneck like me?

 

[Core Pharma Rep]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

lovely work legend, great numbers too

 

[ceo]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

bros nice strong training @BIGRED_ very impressive work. i like the hard work you doing

 

[2Thick]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BIGRED_ bench press is looking strong! you are a big strong dude for sure. EVO family is always excited to see what you are doing to learn

 

[Ulter]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

this one looks good! the bench and upper body day are also on point. proud of you on this one. keep up the good work @BIGRED_

 

[ROIDDERS]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

pumping some nice lifting! i like this a lot. you are a true champion, happy to see this hard work! @BIGRED_

 

[RoySimpson]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BIGRED_ solid upper day right here!

 

[BIGRED_]

lovely work legend, great numbers too

bros nice strong training @BIGRED_ very impressive work. i like the hard work you doing

@BIGRED_ bench press is looking strong! you are a big strong dude for sure. EVO family is always excited to see what you are doing to learn

this one looks good! the bench and upper body day are also on point. proud of you on this one. keep up the good work @BIGRED_

pumping some nice lifting! i like this a lot. you are a true champion, happy to see this hard work! @BIGRED_

@BIGRED_ solid upper day right here!

Appreciate all the support heaps guys means a lot. Unreal community here! Keen to make everyone proud!!

 

[BIGRED_]

What a squat day!!
250kg x 1

So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too mich confidence going in but surprised myself.
5kg off my comp pb and we’re 16 or 17 weeks out. Didn’t get walk out as nice on the 250 foot position was a bit narrow but not going to complain too much.

Have attached the 240kg and 250kg below

 

[Kopite67]

What a squat day!!
250kg x 1

So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too mich confidence going in but surprised myself.
5kg off my comp pb and we’re 16 or 17 weeks out. Didn’t get walk out as nice on the 250 foot position was a bit narrow but not going to complain too much.

Have attached the 240kg and 250kg below

Good strong lift bro

 

[ceo]

Appreciate all the support heaps guys means a lot. Unreal community here! Keen to make everyone proud!!

bros you throw around the iron and earn the respect

 

[Noah Wixx]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

Cant beat a good day in the gym

 

[LevButlerov]

What a squat day!!
250kg x 1

So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too mich confidence going in but surprised myself.
5kg off my comp pb and we’re 16 or 17 weeks out. Didn’t get walk out as nice on the 250 foot position was a bit narrow but not going to complain too much.

Have attached the 240kg and 250kg below

Super squat day you killing it @BIGRED_

 

[2Thick]

Appreciate all the support heaps guys means a lot. Unreal community here! Keen to make everyone proud!!

EVO family much love

 

[Core Pharma Rep]

What a squat day!!
250kg x 1

So hit the 230kg last Monday had only been going up 5kg each week prior but really wanted to finish on 240 so went for the 240 and moved very nicely so tossed up for a min and consulted the coach and he told me to go for 250kg. Honestly didn’t have too mich confidence going in but surprised myself.
5kg off my comp pb and we’re 16 or 17 weeks out. Didn’t get walk out as nice on the 250 foot position was a bit narrow but not going to complain too much.

Have attached the 240kg and 250kg below

fk yes bro

 

[ballin2504]

Bench / Upper Day (Yesterday)

• Comp Bench Press: 1 x 4 @ 112.5kg, 3 x 12 @ 85
• DB Shoulder Press: 1 x 4 @ 35kg / 3 x 10-12 @ 25kg
• T-Bar Row: 3 x 10-12 @ 70kg/70kg/65kg
• Lying Crucifix Raise: 3 x 10-12 @ 22.7/22.7/18.7
• Neutral Grip Seated Cable Row: 3 x 10-12 @ 90kg (single hand)
• Incline DB Curls: 3 x 10-12 @ 17:5kg

Another pretty cruisey bench session, lost a bit of stability after that first rep but moved well enough. Good day of rest yesterday ready for another big week

Sponsored by Core Pharma

@BIGRED_ putting in some massive work big guy. Keep after it.

 

[BIGRED_]

Morning lads – updates from Tuesday & Wednesday

Tuesday – Squat Day (continued from Monday)

Got in later than planned on Monday and squats took longer than expected, so I wrapped it up and came back Tuesday to finish the accessories. Always a bit tougher after stiffening up overnight, but still felt strong on the RDLs. Single leg press and leg extensions were a bit lighter with the knees feeling not 100%, but got the work done.

RDLs

• 165kg x 5
• 2 x 10 @ 140kg / 130kg

Single Leg Press
• 3 x 10–15 @ 100kg

Leg Extension
• 4 x 10–12 @ 65kg

Wednesday – Cardio & Mobility
• 20 min swim (laps)
• 40 min mobility work


Sponsored by Core Pharma

 

[LevButlerov]

Morning lads – updates from Tuesday & Wednesday

Tuesday – Squat Day (continued from Monday)

Got in later than planned on Monday and squats took longer than expected, so I wrapped it up and came back Tuesday to finish the accessories. Always a bit tougher after stiffening up overnight, but still felt strong on the RDLs. Single leg press and leg extensions were a bit lighter with the knees feeling not 100%, but got the work done.

RDLs

• 165kg x 5
• 2 x 10 @ 140kg / 130kg

Single Leg Press
• 3 x 10–15 @ 100kg

Leg Extension
• 4 x 10–12 @ 65kg

Wednesday – Cardio & Mobility
• 20 min swim (laps)
• 40 min mobility work


Sponsored by Core Pharma

Thats a perfect day I like the extensions but with lunges.

 

[Core Pharma Rep]

Morning lads – updates from Tuesday & Wednesday

Tuesday – Squat Day (continued from Monday)

Got in later than planned on Monday and squats took longer than expected, so I wrapped it up and came back Tuesday to finish the accessories. Always a bit tougher after stiffening up overnight, but still felt strong on the RDLs. Single leg press and leg extensions were a bit lighter with the knees feeling not 100%, but got the work done.

RDLs

• 165kg x 5
• 2 x 10 @ 140kg / 130kg

Single Leg Press
• 3 x 10–15 @ 100kg

Leg Extension
• 4 x 10–12 @ 65kg

Wednesday – Cardio & Mobility
• 20 min swim (laps)
• 40 min mobility work


Sponsored by Core Pharma

still looks like a great session brother

 

[BIGRED_]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

 

[Pigsy]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

Doing great big man

 

[HarleyGuy]

Great log! Following!

@BIGRED_

 

[LevButlerov]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

Good evening very solid session but I think you should press your coach to bump up the volume here too. @BIGRED_ you have the size!

 

[BIGRED_]

Here’s the video of the
122.5kg x 4

Accidently stopped the video for the 130 when I took my headphone out to ask for a spot

 

[BIGRED_]

Great log! Following!

@BIGRED_

Thanks mate

 

[BIGRED_]

Doing great big man

Cheers Pig means a lot

 

[Mobster]

Good work on the bench press

 

[stevesmi]

hell of a job on a sunday @bigred i'm impessed by your dedication. most people are lazy on sundays lol

 

[2Thick]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

this is a heck of a training session. keep up the good work. i love this for sure @BIGRED_

 

[BodyMonster34]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

@BIGRED_ bro this looks good! the lying crusafix raise is awesome! and i love the db shoulder press

 

[Ulter]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

@BIGRED_ amazing work on this one. the training is very hardcore. i like the iron lifts you are doing

 

[ROIDDERS]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

sunday bench day is fun. i love that you hit it on the weekend. get it out and then you can rest monday @BIGRED_

 

[ceo]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

bros trust me when i say your training is special. you doing a great job and you pushing things. i give you lots of love on this one @BIGRED_

 

[RoySimpson]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

@BIGRED_ awesome work right here!

 

[25homes]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

Good workout bro stay at it

 

[ballin2504]

Morning Team !

Sunday Bench day
122.5kg x 4
130kg x 3
2 x 10 @100kg


Super solid session today. Bench has been feeling smooth all block, programmed 115 kg × 4 moved easy. Messaged my coach to see if we could bump it up, got the green light, and hit 122.5 kg × 4 comfortably. After that, asked if I could take a shot at 130 plan was a double, ended up grinding out a triple.

DB Shoulder press
35kg x 6
2 x 10 @ 27.5kg

Tbar row
3 x 10-12 @ 80/75/75

Lying Crusafix raise
3 x 10-12 @ 22.7kg

Neutral grip single arm cable row
3 x 10-12 @ 90kg

Incline seated DB curls
3 x 10-12 @ 17.5kg

Cheers team!

Sponsored by Core Pharma

@BIGRED_ looks like it’s all going very well big fell. Getting that triple is good work

 

[BIGRED_]

Hey lads, just a quick update. Deload week this week, keeping it light and volume low with just one set of accessories. Been catching up on sleep the last few nights and adding in some extra mobility work. Definitely needed it. Came into this block straight off a holiday, running on low sleep and dealing with a lower back injury, so it’s felt like pushing uphill from the start. A solid, productive deload should have me feeling fresh and ready to launch into the next block.

Cheers to everyone who replies to the log and shows love. Hard to get back to everyone but I do see them all

Sponsored by Core Pharma

 

[LevButlerov]

Hey lads, just a quick update. Deload week this week, keeping it light and volume low with just one set of accessories. Been catching up on sleep the last few nights and adding in some extra mobility work. Definitely needed it. Came into this block straight off a holiday, running on low sleep and dealing with a lower back injury, so it’s felt like pushing uphill from the start. A solid, productive deload should have me feeling fresh and ready to launch into the next block.

Cheers to everyone who replies to the log and shows love. Hard to get back to everyone but I do see them all

Sponsored by Core Pharma

Deload and eat more so you can recover @BIGRED_

 

[Core Pharma Rep]

Hey lads, just a quick update. Deload week this week, keeping it light and volume low with just one set of accessories. Been catching up on sleep the last few nights and adding in some extra mobility work. Definitely needed it. Came into this block straight off a holiday, running on low sleep and dealing with a lower back injury, so it’s felt like pushing uphill from the start. A solid, productive deload should have me feeling fresh and ready to launch into the next block.

Cheers to everyone who replies to the log and shows love. Hard to get back to everyone but I do see them all

Sponsored by Core Pharma

enjoy the deload brother, I hope the extra sleep is doing you wonders.

 

[BIGRED_]

Hey Evo Family!

Squat Day week 1 of new block

Sorry I was a bit absent during Deload week just had to kinda mentally clock out for the week savour every moment of extra rest but we are back feeling strong, rested and driven!

Squats
1 x 3 @ 220kg (triple PB)
3 x 5 @ 190 (sleeved)

Rdl
1 x 5 @ 180kg
2 x 8-10 @ 140kg

Banded leg press
3 x 10-12 @ 220

Leg Extension
4 x 8-10 @ 70kg

Sponsored By Core Pharma

 

[LevButlerov]

Hey Evo Family!

Squat Day week 1 of new block

Sorry I was a bit absent during Deload week just had to kinda mentally clock out for the week savour every moment of extra rest but we are back feeling strong, rested and driven!

Squats
1 x 3 @ 220kg (triple PB)
3 x 5 @ 190 (sleeved)

Rdl
1 x 5 @ 180kg
2 x 8-10 @ 140kg

Banded leg press
3 x 10-12 @ 220

Leg Extension
4 x 8-10 @ 70kg

Sponsored By Core Pharma

big squat day and happy to see you back with the EVO family post deload!

 

[Core Pharma Rep]

Hey Evo Family!

Squat Day week 1 of new block

Sorry I was a bit absent during Deload week just had to kinda mentally clock out for the week savour every moment of extra rest but we are back feeling strong, rested and driven!

Squats
1 x 3 @ 220kg (triple PB)
3 x 5 @ 190 (sleeved)

Rdl
1 x 5 @ 180kg
2 x 8-10 @ 140kg

Banded leg press
3 x 10-12 @ 220

Leg Extension
4 x 8-10 @ 70kg

Sponsored By Core Pharma

excellent work brother

 

[BIGRED_]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

 

[Pigsy]

Looking strong brother

 

[LevButlerov]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

Big arms and you're pumped up hard

 

[Mobster]

Capped delts

 

[Core Pharma Rep]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

looking good bro

 

[stevesmi]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

@BIGRED_ looking very solid on this one man. the muscles are on point. you keep this up you will be huge!

 

[BodyMonster34]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

@BIGRED_ bro wide grip pull ups. neutral grip machine lat pulldown. and incline cable flies hell yeah all my favorites

 

[2Thick]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

@BIGRED_ excellent work boss! i like the inclines and grip change ups. showing how its done

 

[ROIDDERS]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

the neutral grip machine is on point. the SA across body tricep extension is also a good one. its paying off in spades @BIGRED_

 

[ceo]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

bros you got some good arms. @BIGRED_ arms look like they 20" minimum. i like it a lot

 

[Ulter]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

machine incline press. neutral grip machine lat pulldown. and skull crushers, nice job @BIGRED_

 

[RoySimpson]

Upper Day

Another good day in the gym. Feeling strong right round, was very happy with DB press weights and had a nice pump to top it off.

Wide grip pulls up
3 x 6-12

High incline DB press
45kg x 3
3 x 8-10 @ 35kg,35,32.5

Machine incline press
1 x 3 @ 120
2 x 8 @ 90
1 x 15 @ 70

Neutral grip machine lat pulldown
3 x 8-10 @ 90kg

Incline cable flies
3 x 8-10 @ 31 ea

SA across body tricep extension
3 x 8-10 @ 21kg

Incline Cable Skullcrushers
3 x 8-10 @ 72/63/63

Sponsored by Core Pharma

@BIGRED_ looking good bro! Solid upper day right here!