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yeah was planning on logging for this spring for my summer cut.
when i eventually decide to go on gear it’ll be a light test cycle to start so i see how i react to it
when i eventually decide to go on gear it’ll be a light test cycle to start so i see how i react to it
You should get the log in order before making the next moves.
3.9.25
diet
photos
training
single arm cable lat pulldowns chest supported
26.5kg x 10
48.5kg x 10
65kg x 9
chest supported t bar row
1plate x 10 slow
2pps x 10
3pps x 6 pyramid set 2plate x 4 1plate x 10
close grip lat pulldowns
25kg x 10 slow
55kg x 10
80kg x 3
rope back pullovers cable
10kg x 10
20kg x 10
30kg x 3
single arm rear delt cable flies
2.5kg x 10
5kg x 10
7.5kg x 6
cardio
30min walk with dog
diet
photos
training
single arm cable lat pulldowns chest supported
26.5kg x 10
48.5kg x 10
65kg x 9
chest supported t bar row
1plate x 10 slow
2pps x 10
3pps x 6 pyramid set 2plate x 4 1plate x 10
close grip lat pulldowns
25kg x 10 slow
55kg x 10
80kg x 3
rope back pullovers cable
10kg x 10
20kg x 10
30kg x 3
single arm rear delt cable flies
2.5kg x 10
5kg x 10
7.5kg x 6
cardio
30min walk with dog
Attachments
@lukeobz80 pump it up for sure! this is a good training session. keep the strong volume
@lukeobz80 bro not bad on this. the dips and other training look on point. give you a lot of love for that
30 minute walk is on point. dips are incredible @lukeobz80 the seated watson incline machine press is a fun one
i'm loving the training you are doing. the dips are on point @lukeobz80 standing watson press is A+
@lukeobz80 bros proud of you. this training look good! pumping some big weights
@lukeobz80 you look great on this. really hitting that iron like a champ. and not bad on those dips keep it going
@lukeobz80 solid work right here!
Nice session
4.9.25
diet
photos
training
seated shoulder press plate loaded machine
1pps x 10
2pps x 10
2pps x 6
db front raises
10kg x 10
10kg x 6
db lateral raise
10kg x 10
10kg x 10
10kg x 8 + 10 partials
cable rear delt flies
2.5kg x 10
5kg x 10 into single arm x 8
tricep extensions bar
15kg x 10
25kg x 10
30kg x 6 into 15kg x 10
single arm cable extensions
5kg x 10
cable curls bar
15kg x 10
25kg x 8
25kg x 10
single arm cable curls d handle
7.5kg x 10
10kg x 8
morning weight 89.75kg
diet
photos
training
seated shoulder press plate loaded machine
1pps x 10
2pps x 10
2pps x 6
db front raises
10kg x 10
10kg x 6
db lateral raise
10kg x 10
10kg x 10
10kg x 8 + 10 partials
cable rear delt flies
2.5kg x 10
5kg x 10 into single arm x 8
tricep extensions bar
15kg x 10
25kg x 10
30kg x 6 into 15kg x 10
single arm cable extensions
5kg x 10
cable curls bar
15kg x 10
25kg x 8
25kg x 10
single arm cable curls d handle
7.5kg x 10
10kg x 8
morning weight 89.75kg
Attachments
@lukeobz nice work getting it in man. I like the sets to failure
LevButlerov
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Diet is fairly good I would say. what was the cardio during this training?
Your reps need work and an up to 12-15.
You said "pics" you mean body pics? @lukeobz80
will upload body update pics tn or tomorrow. cardio has been 30mins incline walk 15% incline 4.5kmph speed everyday.
will up reps. going to failure atm that’s why reps are down. every set it to failure
LevButlerov
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Up cardio to 60min
is that really necessary? i’m already short on time as it is plus summer isn’t for 3 whole months. have plenty of time. i’ve only been on this diet for a week now
LevButlerov
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If you dont have time dont do it, but it would help.
i’ll keep 30mins for now and then later on increase it as i free up more time
LevButlerov
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Sure go for it
Nice work here Bru
8.9.25
diet
photo
training
seated ham curl machine
25kg x 10
50kg x 10
65kg x 3 into 40kg x 6
pendulum squat close stance ass to ground
no weight x 10
10kg x 10
20kg x 10
30kg x 5 into 1pps x 8
smith machine rdl elevated.
1pps x 10 slow pause reps. sticking to this weight as hams feel like they’ll give out soon due to previous exercises.
1pps x 5
all machines taken so doing adductor n abductor early
20kg x 10 both
40kg x 10 ab 30kg x 10 add
20kg x 10
in a rush and machines were taken so can’t do leg extensions to finish
cardio
bike 45mins
diet
photo
training
seated ham curl machine
25kg x 10
50kg x 10
65kg x 3 into 40kg x 6
pendulum squat close stance ass to ground
no weight x 10
10kg x 10
20kg x 10
30kg x 5 into 1pps x 8
smith machine rdl elevated.
1pps x 10 slow pause reps. sticking to this weight as hams feel like they’ll give out soon due to previous exercises.
1pps x 5
all machines taken so doing adductor n abductor early
20kg x 10 both
40kg x 10 ab 30kg x 10 add
20kg x 10
in a rush and machines were taken so can’t do leg extensions to finish
cardio
bike 45mins
Attachments
LevButlerov
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This is good but this is week 1 for us, so 3 more weeks to go
10.9.25
diet
photos
standing watson press
1pps x 10
2pps x 10
2pps x 10
3pps x 8
incline seated press
1pps x 10
2pps x 4
2pps x 4
dips
body weight x 8
bodyweight x 7
bodyweight x 4
incline fly watson machine
10kg x 10
15kg x 5
cardio
photo
diet
photos
standing watson press
1pps x 10
2pps x 10
2pps x 10
3pps x 8
incline seated press
1pps x 10
2pps x 4
2pps x 4
dips
body weight x 8
bodyweight x 7
bodyweight x 4
incline fly watson machine
10kg x 10
15kg x 5
cardio
photo
Attachments
LevButlerov
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haven’t tested it but definitely have seen water loss and i feel less hungry.
i have been having a refeed day/cheat meal once on the weekend as im not too stressed for time and im trying not to go too overboard on the diet atm.
seeing results atm so ill keep going like this for a while with a refeed day every week just for the mental ease with dieting.
as its only week 3 of my diet, i’ll have to monitor my results and if im not happy with the results ill remove the refeed day/up cardio.
There’s no real rush for this diet. just want to get back on top of my fitness and health and physique. Summer is in 2 and a half months
I’m going to japan next feb, so i want to be lean by then 100%. probably close to 12% bf. that gives me 5 months to get there and or body recomp, hence how relaxed i’m taking this atm.
the main reason for this diet is just to get back on top of myself.
fell off my grind and diet and it affected my mental health a lot. as of now i’m feeling very good mentally and physically.
if a photo shoot comes up ill dial up the training and dieting but until then ill probably just take it cruisey as i have 5 months.
fell off my grind and diet and it affected my mental health a lot. as of now i’m feeling very good mentally and physically.
if a photo shoot comes up ill dial up the training and dieting but until then ill probably just take it cruisey as i have 5 months.
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you’re doing it the right way keeping it steady and not rushing. the refeed day once a week is smart because it keeps you sane and helps you stick with the plan long term. water loss and appetite drop are both good early signs, but the real test will be when you’re deeper in the cut. give it a few more weeks before changing anything drastic like pulling refeeds or cranking cardio. japan trip and summer goal give you enough time so no need to panic. post that back session shot later so we can see how the changes are coming through and then adjust if needed. @lukeobz80
sounds good
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Very goodsounds good
15.9.25
Diet
Photos
Training
Incline be bench
20kg x 10
30kg x 10
40kg x 7
20kg x 10 pulse reps
Machine flat press
30kg x 10 pulse
50kg x 10
95kg x 5
Dips
Bodyweight x 9
Bodyweight x 6
Bodyweight x 2
High to low flies cable
7.5kg x 15
12.5kg x 8
10kg x 10
Cardio
Dog walk 30mins no pic. Same route as every other time
Diet
Photos
Training
Incline be bench
20kg x 10
30kg x 10
40kg x 7
20kg x 10 pulse reps
Machine flat press
30kg x 10 pulse
50kg x 10
95kg x 5
Dips
Bodyweight x 9
Bodyweight x 6
Bodyweight x 2
High to low flies cable
7.5kg x 15
12.5kg x 8
10kg x 10
Cardio
Dog walk 30mins no pic. Same route as every other time
Attachments
LevButlerov
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Your diet is pretty steady but how non dog cardio are you doing? @lukeobz80
16.9.25
Diet
Photos
Training (new gym today so machine weight isn’t a reliable comparison)
Single arm pulldown
15kg x 10
25kg x 10
37.5kg x 7
20kg x 8
Elevated Rdls bb
1pps x 10
2pps x 5
1pps x 15 slow
Chest supported t bar row deep stretch n pause
1plate x 10
2plate x 10
3plate x 4
1plate x 10
Lat pulldowns normal
25kg x 10
50kg x 10
75kg x 10
95kg x 4
Back cable pulldowns
12.5kg x 10
20kg x 10
27.5kg x 4
Cardio 30min incline treadmill 15% incline 4.5kpmh soeed
Diet
Photos
Training (new gym today so machine weight isn’t a reliable comparison)
Single arm pulldown
15kg x 10
25kg x 10
37.5kg x 7
20kg x 8
Elevated Rdls bb
1pps x 10
2pps x 5
1pps x 15 slow
Chest supported t bar row deep stretch n pause
1plate x 10
2plate x 10
3plate x 4
1plate x 10
Lat pulldowns normal
25kg x 10
50kg x 10
75kg x 10
95kg x 4
Back cable pulldowns
12.5kg x 10
20kg x 10
27.5kg x 4
Cardio 30min incline treadmill 15% incline 4.5kpmh soeed
Attachments
Mostly every training day.
LevButlerov
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new gym always throws the numbers off but you still got solid work in. single arm pulldowns set the tone and the elevated rdls looked like a good hinge move with control on the back off set. chest supported rows gave you that stretch and pause to load the lats well, and you pushed up to 3 plates for a hard 4 before dropping back to quality reps. lat pulldowns and cable variations finished the back nicely, weight differences aside the volume and intent were there.
cardio finish on incline treadmill at 30 minutes kept conditioning in check and capped the session strong. pace and incline set right around that steady state zone so it’ll carry over to recovery and work capacity. overall the structure was on point even with the machine differences, you’ll settle into the new gym setup fast. keep logging so the new baselines are clear. @lukeobz80
@lukeobz80 keep up the good work man. we are impressed by your hard work. you are putting in the time
bro nice one on this training. that what we like to see. real man session @lukeobz80
very nice job on this training. doing solid volume @lukeobz80 i love the cardio finish too
@lukeobz80 Rose this a good solid iron training session. Also love how you finish out with cardio. That's what it's all about.
the back cable pulldowns and lat pulldowns are on point. nice finish as well with the cardio you did @lukeobz80
You won't go wrong with this style of training. @lukeobz80 The volume looks fantastic. And I also like that you're doing 10 repetitions.
Nice solid session
18.9.25
Diet
Photos
Training (have a membership to 2 gyms, this is the new gym. Will from now on call this Gym 2 and my other gym will be gym 1)
Laying leg curls
20kg x 12
40kg x 12
65kg x 9
75kg x 3 into 5 partials
Close stance ass to ground hack squat
1pps x 10 pulse reps
2pps x 10
3pps x 5 into 1pps x 10 pulse reps
Bb rdls ham focused (yesterday more lower back focused. Just doing 2 light stretch sets since I did rdls yesterday)
1pps x 10 slow paused reps
1pps x 10 slow paused reps
Leg extensions
30kg x 20 (same tempo as all leg extension warmups previously logged)
50kg x 20 same
90kg x 10
130kg maxed machine x 10
Db Bulgarian quad finisher
30kg x 10
45kg x fail
Abductor & adductor
18kg x 10 both
40kg x 10 both
Cardio
30min incline 15% 4kmph speed treadmill.
Diet
Photos
Training (have a membership to 2 gyms, this is the new gym. Will from now on call this Gym 2 and my other gym will be gym 1)
Laying leg curls
20kg x 12
40kg x 12
65kg x 9
75kg x 3 into 5 partials
Close stance ass to ground hack squat
1pps x 10 pulse reps
2pps x 10
3pps x 5 into 1pps x 10 pulse reps
Bb rdls ham focused (yesterday more lower back focused. Just doing 2 light stretch sets since I did rdls yesterday)
1pps x 10 slow paused reps
1pps x 10 slow paused reps
Leg extensions
30kg x 20 (same tempo as all leg extension warmups previously logged)
50kg x 20 same
90kg x 10
130kg maxed machine x 10
Db Bulgarian quad finisher
30kg x 10
45kg x fail
Abductor & adductor
18kg x 10 both
40kg x 10 both
Cardio
30min incline 15% 4kmph speed treadmill.
Attachments
LevButlerov
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Good leg day, hack squats ass to grass with 3 plates then finishing with Bulgarians at 45s shows your legs are taking in real volume. RDLs paused slow were smart after hitting them heavier the day before, keeps hamstrings stretched without overdoing it. Cardio at the end will help peel you down leaner which lines up with the model goal, just keep food tight so the strength holds while you drop in.
@lukeobz80 solid work right here!!
18.9.25
Diet
Photos
Training
Db shoulder press
20kg x 10
30kg x 10
40kg x fail
35kg x 6
Cable front raises rope
7.5kg x 12
15kg x 7
Lateral cable raises cuffed
2.5kg x 13
5kg x 6
2.5kg x 10
Rear delt flies cable single arm
2.5kg x 10
5kg x 4
2.5kg x 10
Tricep bar push downs
17.5kg x 10
27.5kg x 10
37.5kg x 3 into 32.5kg x 10 into 17.5kg x 10
Db skull crushers finisher
7.5kg x 15
10kg x 5
Db preacher curls
17.5kg x 6
12.5kg x 10
12.5kg x 8
Db hammer curls
17.5kg x 6
15kg x 10
15kg x 5
Low Cable curls d handle
5kg x 10
7.5kg x 7
7.5kg x 5
Cardio
30mins treadmill
Diet
Photos
Training
Db shoulder press
20kg x 10
30kg x 10
40kg x fail
35kg x 6
Cable front raises rope
7.5kg x 12
15kg x 7
Lateral cable raises cuffed
2.5kg x 13
5kg x 6
2.5kg x 10
Rear delt flies cable single arm
2.5kg x 10
5kg x 4
2.5kg x 10
Tricep bar push downs
17.5kg x 10
27.5kg x 10
37.5kg x 3 into 32.5kg x 10 into 17.5kg x 10
Db skull crushers finisher
7.5kg x 15
10kg x 5
Db preacher curls
17.5kg x 6
12.5kg x 10
12.5kg x 8
Db hammer curls
17.5kg x 6
15kg x 10
15kg x 5
Low Cable curls d handle
5kg x 10
7.5kg x 7
7.5kg x 5
Cardio
30mins treadmill
Attachments
@lukeobz80 great quality update keep pushing looks like everything is heading in the right direction
Good back workout here
@lukeobz80 looking amazing........
22.9.25
Diet
Photos
Training (feeling weak today)
Seated leg curl
30kg x 10
65kg x 10
85kg x 3
Belt squat machine
1pps x 10
2pps x 10
3pps x 4 into 1pps x 10 pulse reps
Bb rdls
1pps x 10 into elevated bb rdls
1pps x 10
1pps x 10
Db Bulgarians single leg
20kg x 10
40kg x 6 into 8 no weight
40kg x 4 into 8 no weight
Back off set no weight x 10
Leg extension quad finisher
40kg x 20
Adductor and abductor
23kg x 10
41kg x 0 glute 4 inner
Started cramping up real bad in both movements so skipped
Cardio
20mins treadmill 15% incline 4.5kmph. Was in a rush
Diet
Photos
Training (feeling weak today)
Seated leg curl
30kg x 10
65kg x 10
85kg x 3
Belt squat machine
1pps x 10
2pps x 10
3pps x 4 into 1pps x 10 pulse reps
Bb rdls
1pps x 10 into elevated bb rdls
1pps x 10
1pps x 10
Db Bulgarians single leg
20kg x 10
40kg x 6 into 8 no weight
40kg x 4 into 8 no weight
Back off set no weight x 10
Leg extension quad finisher
40kg x 20
Adductor and abductor
23kg x 10
41kg x 0 glute 4 inner
Started cramping up real bad in both movements so skipped
Cardio
20mins treadmill 15% incline 4.5kmph. Was in a rush
Attachments
23.9.25
Diet
Photos
Training (feeling weak again)
Db incline Bench
20kg x 6
30kg x 6
40kg x 4
40kg x 4 into 22.5kg x 4 pulse reps
Seated plate loaded chest press
1pps x 10
2pps x 8
3pps x fail into 2pps x 4 into 1pps x 10 pulse reps
Dips
Bodyweight x 6
Body weight x 6
Bodyweight x 4
Fly machine
25kg x 12
45kg x 10
65kg x 6
Cardio
40min 15% incline 4.5kmph treadmill
Diet
Photos
Training (feeling weak again)
Db incline Bench
20kg x 6
30kg x 6
40kg x 4
40kg x 4 into 22.5kg x 4 pulse reps
Seated plate loaded chest press
1pps x 10
2pps x 8
3pps x fail into 2pps x 4 into 1pps x 10 pulse reps
Dips
Bodyweight x 6
Body weight x 6
Bodyweight x 4
Fly machine
25kg x 12
45kg x 10
65kg x 6
Cardio
40min 15% incline 4.5kmph treadmill
Attachments
LevButlerov
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Pressing strength looks a bit down today but you still got good work in with the drop sets and pulses, that’ll keep chest growing even if top numbers aren’t there. Bodyweight dips for multiple sets while feeling weak is still solid, not many can move their weight for reps when run down. Cardio finish at 40min incline shows you’re still grinding hard despite the low energy, that consistency is what keeps fat loss moving.
You look good
actually leaner and bigger. how much time you get off work? @lukeobz80
Take some at home then lol
bro you looking strong. i like the physique. you got a clean texas look @lukeobz80
bros you a champion. i love this, weight 90kg is g2g. @lukeobz80 give you a lot of credit
@lukeobz80 Looking really good, man. From here, set new boundaries, and new goals. I think you can continue to improve.
I think you've done a heck of a job improving. From here, I still think you have room to put on more muscle and lose some more body fat, we believe in you @lukeobz80
good job man @lukeobz80 It's good to see you looking so solid. I think that you have room to continue to improve, which you will
@lukeobz80 looks like it’s all going well man. Keep after it. It’s all moving in the right direction.
Looking good
Hey Lev, how long until I start my cycle do you reckon?Pressing strength looks a bit down today but you still got good work in with the drop sets and pulses, that’ll keep chest growing even if top numbers aren’t there. Bodyweight dips for multiple sets while feeling weak is still solid, not many can move their weight for reps when run down. Cardio finish at 40min incline shows you’re still grinding hard despite the low energy, that consistency is what keeps fat loss moving.
You look good
how much time you get off work? @lukeobz80
Considering hopping on soon as I feel so far behind compare to everyone else.
I’ve never once been lean to the point where I want to be. I want that athletic look with a low bf that I can maintain.
Regardless I want to start a cycle a finish the pct before my Japan trip in February.
Do you reckon I should go on cycle and if so when/what?
Id probably only want to go test for my first time. Maybe add in some anavar later on. I don’t think I’ll ever want to do anything other than test tbh. Id rather just get small gains and stay as healthy as possible and looking young still
LevButlerov
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You want to finish PCT before Japan in Feb, why don't we just start the cycle when you come back?
@lukeobz80
We could. Ideally I’d want to be lean and big during the Australian summer but I can wait. I just want to be lean ig. I feel like I’m not doing enough atm and just losing muscle mass slowlyYou want to finish PCT before Japan in Feb, why don't we just start the cycle when you come back?
LevButlerov
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how do you figure you're losing muscle mass? if you are keeping that diet daily you posting and training. @lukeobz80
Just looks like it. I can take a bodyscan today on my way home from work to see how I’m going.
Just curious, is staying low carbs on a deficit better than high carbs on a deficit? Just asking because I did a high carb deficit 2 years ago and it was the best I felt.
I swear I’ve been losing muscle ever since hahahhaha. I’m probably just doubting myself
LevButlerov
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It's hard to say because I don't know if you're actually keeping diet training when you not updating, you've dropped off before, you see what I mean? @lukeobz80
Okay. I’ll be more consistent.
I might start aiming for a step goal for the day.
Should I do this
Train (weights)
45mins cardio
10-20k step goal?
Or is the step goal not necessary
Actually the step goal might be hard because I can’t wear a watch at my work so I’d only have like 5hrs after work to get those steps in
LevButlerov
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30min of cardio on a treadmill is what we need, not steps overall
rest is whatever you do.Food and training will be #1 and 2 @lukeobz80
Okok. Will stick to it30min of cardio on a treadmill is what we need, not steps overall
Food and training will be #1 and 2 @lukeobz80
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lets do it
29.9.25
Diet
Photos
Training
Abductor (whatever the glute one is called either add or abd)
18kg x 10 pause reps leaning forward 10 leaning back
32kg x 10 pause reps leaning front 10 leaning back
Hip thrust machine
No weight x 10
2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 2 into 2 plates x 6
Db Bulgarians
Bodyweight x -0
20kg x 10
35kg x 5 into 5 bodyweight into back off set
10 x bodyweight pulse reps
Seated hamstring curls
25kg x 10
50kg x 10
70kg x 7 into 25kg x 10 deep pause stretch reps
Leg extension
35kg x 6
70kg x 10
110kg x 10
130kg x 7 into 35kg x 5 and 5 sec hold
Standing calf machine
15kg x 10 slow tempo 3sec down 1sec pause explode to top pause 1 sec
50kg x 10 + 5 partials
50kg x 6 until 7 partials
Cardio
30mins
Diet
Photos
Training
Abductor (whatever the glute one is called either add or abd)
18kg x 10 pause reps leaning forward 10 leaning back
32kg x 10 pause reps leaning front 10 leaning back
Hip thrust machine
No weight x 10
2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 2 into 2 plates x 6
Db Bulgarians
Bodyweight x -0
20kg x 10
35kg x 5 into 5 bodyweight into back off set
10 x bodyweight pulse reps
Seated hamstring curls
25kg x 10
50kg x 10
70kg x 7 into 25kg x 10 deep pause stretch reps
Leg extension
35kg x 6
70kg x 10
110kg x 10
130kg x 7 into 35kg x 5 and 5 sec hold
Standing calf machine
15kg x 10 slow tempo 3sec down 1sec pause explode to top pause 1 sec
50kg x 10 + 5 partials
50kg x 6 until 7 partials
Cardio
30mins
Attachments
30.9.25
Training
Db bench incline
20kg x 10 pulse re
30kg x 6
40kg x 6 into 22.5kg x 6 pulse reps
Seated plate loaded flat press
1pps x 10 pulse reps
1pps x 10 pulse reps
2pps x 9
2pps x 4 into 1pps x 8 pulse reps
Dips
Bodyweight x 7
Bodyweight x 5
Bodyweight x 3
Machine flys
20kg x 10
40kg x 10
60kg x 8 into 20kg x 10
Side cuffed lateral raise cable
2.5kg x 15
5kg x 3 + 7 partials
2.5kg x 10
V bar tricep push down
20kg x 10
35kg x 10
45kg x 6
Wide grip straight bar push down
30kg x 8
20kg x 12
Db single arm skull crusher
5kg x 15
12.5kg x 5
8kg x 10
Cardio
30min 15% incline 4.8kmph
Training
Db bench incline
20kg x 10 pulse re
30kg x 6
40kg x 6 into 22.5kg x 6 pulse reps
Seated plate loaded flat press
1pps x 10 pulse reps
1pps x 10 pulse reps
2pps x 9
2pps x 4 into 1pps x 8 pulse reps
Dips
Bodyweight x 7
Bodyweight x 5
Bodyweight x 3
Machine flys
20kg x 10
40kg x 10
60kg x 8 into 20kg x 10
Side cuffed lateral raise cable
2.5kg x 15
5kg x 3 + 7 partials
2.5kg x 10
V bar tricep push down
20kg x 10
35kg x 10
45kg x 6
Wide grip straight bar push down
30kg x 8
20kg x 12
Db single arm skull crusher
5kg x 15
12.5kg x 5
8kg x 10
Cardio
30min 15% incline 4.8kmph
Attachments
LevButlerov
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Good pressing session, incline DBs into plate loaded flat press hit both angles hard and you handled some good weight with the drops and pulses. Dips were tough after all that pressing but still solid effort getting the reps in. Flys and laterals filled out the volume and triceps closed strong with both pushdowns and skull crushers. Cardio on the incline treadmill after all that is a good finisher, conditioning will only help recovery between sets.
Checking your macros, steady, lets try to get this going for 2 weeks straight in a stretch.
Will do. I have my best friend of 19yrs birthday this weekend and we are going out for Mexican and a bbq another night for it so I won’t be able to stick to it on those days but other than that I’ll be on track and keep updating.Good pressing session, incline DBs into plate loaded flat press hit both angles hard and you handled some good weight with the drops and pulses. Dips were tough after all that pressing but still solid effort getting the reps in. Flys and laterals filled out the volume and triceps closed strong with both pushdowns and skull crushers. Cardio on the incline treadmill after all that is a good finisher, conditioning will only help recovery between sets.
Checking your macros, steady, lets try to get this going for 2 weeks straight in a stretch.
LevButlerov
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Head Moderator
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That’s fine, just consider it your cheat day and enjoy the time with your mate. 2 meals out won’t undo the work you’ve been putting in, as long as the rest of the week stays locked in you’ll be fine.
That’s fine, just consider it your cheat day and enjoy the time with your mate. 2 meals out won’t undo the work you’ve been putting in, as long as the rest of the week stays locked in you’ll be fine.
Just make good choices
Won’t go overboard. Regardless I’ll swing back into it after the two days.
@lukeobz80 the training is on point. wide grip straight bar push down is a solid one. gotta get the triceps pumping!
1.10.25
Diet
Photos
Training
Pull-ups
Bodyweight x 8
Barbell rows
Bar x 20msqueezing
10kg per side x 15 slow squeeze reps
10kg per side x 10 slow squeeze reps
1pps x 8 into bar x 10 slow squeeze reps
Lower back hyperextensions
No weight x 10
1plate x 10
2plates x 8 into 5 partials
2plates x 5 into 1plate x 2 into no weight x 5
Close grip lat pulldowns
35kg x 10 slow pause reps
50kg x 10 slow pause reps
75kg x 6 into 35kg x 10 slow pause reps
Single arm cable lat row bench supported
10kg x 10 slow pause reps
20kg x 10 pause reps
30kg x 10
40kg x 4
Back pullovers cable
10kg x 20
20kg x 5 into 15kg x 6
15kg x 8
Rear delt flies single arm cable
2.5kg x 15
5kg x 6
2.5kg x 12
D handle bicep curls cable
5kg x 15
7.5kg x 10
Keeping it to two sets because I’m doing arms n shoulders tmrw
Db hammer curls
15kg x 10
15kg x 7
Cardio
30min 15% incline 4.8kmph speed
Diet
Photos
Training
Pull-ups
Bodyweight x 8
Barbell rows
Bar x 20msqueezing
10kg per side x 15 slow squeeze reps
10kg per side x 10 slow squeeze reps
1pps x 8 into bar x 10 slow squeeze reps
Lower back hyperextensions
No weight x 10
1plate x 10
2plates x 8 into 5 partials
2plates x 5 into 1plate x 2 into no weight x 5
Close grip lat pulldowns
35kg x 10 slow pause reps
50kg x 10 slow pause reps
75kg x 6 into 35kg x 10 slow pause reps
Single arm cable lat row bench supported
10kg x 10 slow pause reps
20kg x 10 pause reps
30kg x 10
40kg x 4
Back pullovers cable
10kg x 20
20kg x 5 into 15kg x 6
15kg x 8
Rear delt flies single arm cable
2.5kg x 15
5kg x 6
2.5kg x 12
D handle bicep curls cable
5kg x 15
7.5kg x 10
Keeping it to two sets because I’m doing arms n shoulders tmrw
Db hammer curls
15kg x 10
15kg x 7
Cardio
30min 15% incline 4.8kmph speed
Attachments
bros solid work as usual. I love that you hitting the cardio to finish this workout. @lukeobz80 And your upper training looks solid.
this is a really good training session champ! i love the wide grip straight bar push downs. that is the way to do it @lukeobz80
@lukeobz80 you are the man on this one. tough workout. and finishing with incline cardio is not bad
looks really good champ! @lukeobz80 the tricep and wide grip looks good! and i love the db single arm skull crushers. Nice mix of exercises, looks fun.
@lukeobz80 solid work right here!
Good work on the dips. I like it
@lukeobz80 great work brother. Keep it up
@lukeobz80 looking solid bro.....keep progressing........Pics as of posting post back day just ate dinner
89.kg as of this morning, woke up feeling heavy/a little bloated so probably true weight is in the 88kg range
Nailed it
8.10.25
Diet photos
Training
Db incline bench
20kg x 10
30kg x 6
40kg x 7
40kg x 5 into 25kg x 10 pulse reps
Seated plate loaded flat press
1pps x 10 pulse reps
2pps x 10
2.5pps x 2 into 1pps x 10 pulse reps
Dips
Bodyweight x 9
Bodyweight x 6
Bodyweight x 3
Fly machine
40kg x 10 slow
60kg x 10
65kg x 10
Cudgee lateral raise
2.5kg x 15
5kg x 10
5kg x 3 into 2.5kg x 10
Wide grip tricep push down bar
15kg x 15
30kg x 10
40kg x 2
Db skull crusher
8kg x 15
12.5kg x 5
8kg x 10
Cardio
30mins x 15% incline 4.8kmph no pic.
Diet photos
Training
Db incline bench
20kg x 10
30kg x 6
40kg x 7
40kg x 5 into 25kg x 10 pulse reps
Seated plate loaded flat press
1pps x 10 pulse reps
2pps x 10
2.5pps x 2 into 1pps x 10 pulse reps
Dips
Bodyweight x 9
Bodyweight x 6
Bodyweight x 3
Fly machine
40kg x 10 slow
60kg x 10
65kg x 10
Cudgee lateral raise
2.5kg x 15
5kg x 10
5kg x 3 into 2.5kg x 10
Wide grip tricep push down bar
15kg x 15
30kg x 10
40kg x 2
Db skull crusher
8kg x 15
12.5kg x 5
8kg x 10
Cardio
30mins x 15% incline 4.8kmph no pic.
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Strong push session with good progression and smart use of pulse reps for extra tension at the end of sets. The 40kg incline dumbbell work and 2.5pps flat press show solid pressing power, and dips to failure finish that push chain perfectly.
Cardio setup is ideal for fat balance while holding muscle, so keep that 30-minute incline pace as your standard. Recovery should stay clean if protein stays around 180–200 g and carbs refill post-session.
