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Approved Log Maintenance to Cutting Cycle Journal

Farmboy said:
The home gym update for my fellow Dianabol enjoyer @Mobster

View attachment 123419View attachment 123421View attachment 123420

Moving in a good direction from where I was 6 months ago. A lot of work gets done on this setup 👍
Click to expand...
Love this gym :D EVO family support!
Farmboy said:
In between day

One arm tricep pushdown
45lbs x 20
45lbs x 18
Overhead one arm extension
45lbs x 16

Tricep pushdowns superset with overhead extensions
90lbs x 14 pd
90lbs x 12 oh
135lbs x 10
135lbs x 10 oh
125lbs x 10 pd
125lbs x 9, one partials oh
125lbs x 9 pd
125lbs x 9 oh
Water
90lbs x 12 pd
90lbs x 10 oh, two partials
90lbs x 11 pd, ptf
90lbs x 10 ptf

Straight bar overhead extensions
90lbs x 12
90lbs x 12
90lbs x 10

Laying ez curl skullcrushers
70lbs x 11
70lbs x 10
70lbs x 8

Standing barbell calf raises
225lbs x 24
225lbs x 20
225lbs x 20
225lbs x 20
225lbs x 16

Forearm curls
40lbs x 18
40lbs x 16
40lbs x 15
25lbs x 24
25lbs x 20 ptf
25lbs x 17 ptf

20 minutes elliptical bpm 138-145

Got it done today, some residual soreness in my back, chest and shoulders but got decent stimulus on my triceps and calves. Forearms were just a bonus tossed in. The cardio was painless and is integrating well
Click to expand...
Good tricep session, the supersets with pushdowns and overhead work gave a lot of volume and the skullcrushers after sealed it in. Calves looked strong with 225lbs for high reps, and tossing in forearms was a nice add to round it out. Cardio at that heart rate zone is right where you want it, solid mix of work without overdoing recovery. :D
 
Farmboy said:
The cardio with a BPM around 140s is a nice balance for me. Cardio is probably the only exercise where I need to consciously make myself do it
Click to expand...
that is great to hear
 
Farmboy said:
Ah a solid Friday workout in the home gym.

Upward angle standing cable flies
70lbs x 12
70lbs x 12
70lbs x 10

Seated cable flies, neutral angle
70lbs x 12
80lbs x 14
80lbs x 13
80lbs x 12, one partial
80lbs x 10, two partials
80lbs x 9 partials till failure

Standing downward cable flies
80lbs x 11
80lbs x 11
70lbs x 12
70lbs x 12, heavy contraction
70lbs x 11, squeeze two sec each

Standing lat raises
15lbs x 12
15lbs x 10, hold one sec each (hos)
15lbs x 10 hos
Water
15lbs x 11 hos
15lbs x 11 hos

Squatting
135lbs x 12
205lbs x 8
205lbs x 8

20 minutes cardio on the Procor. Bpm range 140-150. Started right after last set of squats so the BP was already up there.

Really great session, still working out the bumps on my cable machine. There is definitely some drag that’s adding resistance but nothing risky to me or the setup. I hope to focus heavily on chest development in this current phase owing to it falling behind the back and delt development.
Click to expand...
@Farmboy very solid workout right here!
 
Last day off, back day with a taco salad supper. Definitely a favorite day

Bent over barbell rows
70lbs x 20
70lbs x 14
70lbs x 12, good squeeze, felt some rear delt activation

Straight arm overhead extensions (fishing for lat activation)
70lbs x 12
70lbs x 12, swapped footing
115lbs x 10
115lbs x 10
115lbs x 9, got some activation but missed the mark somewhat. Great rear delt stretch though

Seated cable row
125lbs x 12 warmup
170lbs x 12
215lbs x 10
215lbs x 10
215lbs x 8
Water
250lbs x 8
250lbs x 8

Kneeling cable pulldowns wide grip
250lbs x 8
250lbs x 7
Water
215lbs x 9
215lbs x 9
215lbs x 9

Single arm preacher curls
25lbs x 12 warmup
40lbs x 10
40lbs x 7

Cable curls
70lbs x 12
80lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10

20minutes cardio pushed bpm up to 150-165

Right tired after this one but pretty happy. I noticed some lat activate during the straight arm pull overs so I was really chasing that today. Not totally satisfied with it but I’ll keep working on it.

Soon the cut shall begin
 
Farmboy said:
Last day off, back day with a taco salad supper. Definitely a favorite day

Bent over barbell rows
70lbs x 20
70lbs x 14
70lbs x 12, good squeeze, felt some rear delt activation

Straight arm overhead extensions (fishing for lat activation)
70lbs x 12
70lbs x 12, swapped footing
115lbs x 10
115lbs x 10
115lbs x 9, got some activation but missed the mark somewhat. Great rear delt stretch though

Seated cable row
125lbs x 12 warmup
170lbs x 12
215lbs x 10
215lbs x 10
215lbs x 8
Water
250lbs x 8
250lbs x 8

Kneeling cable pulldowns wide grip
250lbs x 8
250lbs x 7
Water
215lbs x 9
215lbs x 9
215lbs x 9

Single arm preacher curls
25lbs x 12 warmup
40lbs x 10
40lbs x 7

Cable curls
70lbs x 12
80lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10

20minutes cardio pushed bpm up to 150-165

Right tired after this one but pretty happy. I noticed some lat activate during the straight arm pull overs so I was really chasing that today. Not totally satisfied with it but I’ll keep working on it.

Soon the cut shall begin
Click to expand...
Great session @Farmboy

Back days are my favorite too. Lat pumps are the best am I right?

What kinda cardio are you doing to get your HR up that high and steady. I remember seeing an elliptical machine in your gym.
 
Farmboy said:
Ah a solid Friday workout in the home gym.

Upward angle standing cable flies
70lbs x 12
70lbs x 12
70lbs x 10

Seated cable flies, neutral angle
70lbs x 12
80lbs x 14
80lbs x 13
80lbs x 12, one partial
80lbs x 10, two partials
80lbs x 9 partials till failure

Standing downward cable flies
80lbs x 11
80lbs x 11
70lbs x 12
70lbs x 12, heavy contraction
70lbs x 11, squeeze two sec each

Standing lat raises
15lbs x 12
15lbs x 10, hold one sec each (hos)
15lbs x 10 hos
Water
15lbs x 11 hos
15lbs x 11 hos

Squatting
135lbs x 12
205lbs x 8
205lbs x 8

20 minutes cardio on the Procor. Bpm range 140-150. Started right after last set of squats so the BP was already up there.

Really great session, still working out the bumps on my cable machine. There is definitely some drag that’s adding resistance but nothing risky to me or the setup. I hope to focus heavily on chest development in this current phase owing to it falling behind the back and delt development.
Click to expand...
Glad u caught the drag and are working on fixing it
 
Farmboy said:
Last day off, back day with a taco salad supper. Definitely a favorite day

Bent over barbell rows
70lbs x 20
70lbs x 14
70lbs x 12, good squeeze, felt some rear delt activation

Straight arm overhead extensions (fishing for lat activation)
70lbs x 12
70lbs x 12, swapped footing
115lbs x 10
115lbs x 10
115lbs x 9, got some activation but missed the mark somewhat. Great rear delt stretch though

Seated cable row
125lbs x 12 warmup
170lbs x 12
215lbs x 10
215lbs x 10
215lbs x 8
Water
250lbs x 8
250lbs x 8

Kneeling cable pulldowns wide grip
250lbs x 8
250lbs x 7
Water
215lbs x 9
215lbs x 9
215lbs x 9

Single arm preacher curls
25lbs x 12 warmup
40lbs x 10
40lbs x 7

Cable curls
70lbs x 12
80lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10

20minutes cardio pushed bpm up to 150-165

Right tired after this one but pretty happy. I noticed some lat activate during the straight arm pull overs so I was really chasing that today. Not totally satisfied with it but I’ll keep working on it.

Soon the cut shall begin
Click to expand...
Rows and pulldowns with those loads show your back is strong and can handle real work, 250lbs sets on rows and pulldowns is no joke. Curls after all that pulling still hitting 90lbs for sets shows arms are holding up well too. Chasing lat activation takes time but you’re moving the right weights and reps to find it, once you lock the groove in it will blow your back up even more. :D
 
LevButlerov said:
Rows and pulldowns with those loads show your back is strong and can handle real work, 250lbs sets on rows and pulldowns is no joke. Curls after all that pulling still hitting 90lbs for sets shows arms are holding up well too. Chasing lat activation takes time but you’re moving the right weights and reps to find it, once you lock the groove in it will blow your back up even more. :D
Click to expand...
It’s really going well, something mega satisfying watching the steel travel up the rack. Control and form are improving at these loads

There’s something fantastic with the cable curls for continuous bicep stimulation that I haven’t expert before. Loving the Temu machine for sure.
 
Noah Wixx said:
Glad u caught the drag and are working on fixing it
Click to expand...
Lithium grease very similar to treadmill grease got the job done really well

I can see having to swap some of the polymer pulleys out for aluminum ones eventually but it’s smooth sailing now
 
BeMe said:
Great session @Farmboy

Back days are my favorite too. Lat pumps are the best am I right?

What kinda cardio are you doing to get your HR up that high and steady. I remember seeing an elliptical machine in your gym.
Click to expand...
The best indeed brother

I jump on immediately after my last set of whatever so my bpm already sits at around 130ish but on the machine I’ll push it up. The full body movement of the elliptical plus my shameful poor cardio base lets me push it up.

Years ago during fitness testing I could push 200bpm on the treadmill but that’s a lifetime ago and also 60lbs less 😂
 
Farmboy said:
Lithium grease very similar to treadmill grease got the job done really well

I can see having to swap some of the polymer pulleys out for aluminum ones eventually but it’s smooth sailing now
Click to expand...
Aluminum pulleys with good bearings are the key. Some cheap aluminum pulleys will have shitty bearings and it's a waste of money.
 
Farmboy said:
It’s really going well, something mega satisfying watching the steel travel up the rack. Control and form are improving at these loads

There’s something fantastic with the cable curls for continuous bicep stimulation that I haven’t expert before. Loving the Temu machine for sure.
Click to expand...
That’s the right mindset, control at those loads is what builds real strength back, not just moving weight. Cables keep that tension locked on the biceps the whole range, so no dead spots like with free curls, and if that Temu machine feels smooth then keep running it. :D
 
Day one on shift

Some residual shoulder sensitivity from my experimentation yesterday so only small iso groups and some rehab raises to help the right shoulder

Light weight paused reps (2 seconds) side lateral raises superset with front raises
10lbs x 16 side, paused, 1/2 speed
10lbs x 14 front, paused, 1/2 speed
10lbs x 15 side, paused, 1/2 speed
10lbs x 13 front, paused, 1/2 speed
10lbs x 12 side, paused
10lbs x 12 front, paused
Water
10lbs x 14 side, paused, 1/2 speed
10lbs x 12 front, paused, 1/2 speed
10lbs x 12 side, paused
10lbs x 12 front, paused
Moved blood around and loosened the right shoulder quite a bit

Forearm curls
35lbs x 20
35lbs x 20
35lbs x 18 ptf
35lbs x 17 ptf
35lbs x 16 ptf

Inverted forearm curls
10lbs x 25
10lbs x 20 ptf
10lbs x 20 ptf
10lbs x 18 ptf
10lbs x 18 ptf

Some limitation in moving my right arm above shoulder level so working around that was fine for the first day shift
 
Farmboy said:
Day one on shift

Some residual shoulder sensitivity from my experimentation yesterday so only small iso groups and some rehab raises to help the right shoulder

Light weight paused reps (2 seconds) side lateral raises superset with front raises
10lbs x 16 side, paused, 1/2 speed
10lbs x 14 front, paused, 1/2 speed
10lbs x 15 side, paused, 1/2 speed
10lbs x 13 front, paused, 1/2 speed
10lbs x 12 side, paused
10lbs x 12 front, paused
Water
10lbs x 14 side, paused, 1/2 speed
10lbs x 12 front, paused, 1/2 speed
10lbs x 12 side, paused
10lbs x 12 front, paused
Moved blood around and loosened the right shoulder quite a bit

Forearm curls
35lbs x 20
35lbs x 20
35lbs x 18 ptf
35lbs x 17 ptf
35lbs x 16 ptf

Inverted forearm curls
10lbs x 25
10lbs x 20 ptf
10lbs x 20 ptf
10lbs x 18 ptf
10lbs x 18 ptf

Some limitation in moving my right arm above shoulder level so working around that was fine for the first day shift
Click to expand...
Good call backing it down and sticking to lighter paused work, that blood flow with the raises will help the shoulder calm down without aggravating it further. Forearm curls were solid volume too, nice way to get work in while giving the shoulder a break. Keep it like this until the arm moves smoother overhead, then build the weight back up steady. :D
 
Farmboy said:
Ah a solid Friday workout in the home gym.

Upward angle standing cable flies
70lbs x 12
70lbs x 12
70lbs x 10

Seated cable flies, neutral angle
70lbs x 12
80lbs x 14
80lbs x 13
80lbs x 12, one partial
80lbs x 10, two partials
80lbs x 9 partials till failure

Standing downward cable flies
80lbs x 11
80lbs x 11
70lbs x 12
70lbs x 12, heavy contraction
70lbs x 11, squeeze two sec each

Standing lat raises
15lbs x 12
15lbs x 10, hold one sec each (hos)
15lbs x 10 hos
Water
15lbs x 11 hos
15lbs x 11 hos

Squatting
135lbs x 12
205lbs x 8
205lbs x 8

20 minutes cardio on the Procor. Bpm range 140-150. Started right after last set of squats so the BP was already up there.

Really great session, still working out the bumps on my cable machine. There is definitely some drag that’s adding resistance but nothing risky to me or the setup. I hope to focus heavily on chest development in this current phase owing to it falling behind the back and delt development.
Click to expand...
@Farmboy awesome training and really good volume and weights! Love to see you’re getting the cardio in also.
 
LevButlerov said:
Good call backing it down and sticking to lighter paused work, that blood flow with the raises will help the shoulder calm down without aggravating it further. Forearm curls were solid volume too, nice way to get work in while giving the shoulder a break. Keep it like this until the arm moves smoother overhead, then build the weight back up steady. :D
Click to expand...
This sort of injury for me is common enough, I go to work in a new exercise that I’m not familiar with and the form is poor as I learn it
 
Farmboy said:
Day one on shift

Some residual shoulder sensitivity from my experimentation yesterday so only small iso groups and some rehab raises to help the right shoulder

Light weight paused reps (2 seconds) side lateral raises superset with front raises
10lbs x 16 side, paused, 1/2 speed
10lbs x 14 front, paused, 1/2 speed
10lbs x 15 side, paused, 1/2 speed
10lbs x 13 front, paused, 1/2 speed
10lbs x 12 side, paused
10lbs x 12 front, paused
Water
10lbs x 14 side, paused, 1/2 speed
10lbs x 12 front, paused, 1/2 speed
10lbs x 12 side, paused
10lbs x 12 front, paused
Moved blood around and loosened the right shoulder quite a bit

Forearm curls
35lbs x 20
35lbs x 20
35lbs x 18 ptf
35lbs x 17 ptf
35lbs x 16 ptf

Inverted forearm curls
10lbs x 25
10lbs x 20 ptf
10lbs x 20 ptf
10lbs x 18 ptf
10lbs x 18 ptf

Some limitation in moving my right arm above shoulder level so working around that was fine for the first day shift
Click to expand...
@Farmboy awesome work man....numbers look good.........
 
Farmboy said:
This sort of injury for me is common enough, I go to work in a new exercise that I’m not familiar with and the form is poor as I learn it
Click to expand...
Go slow lets come back to it harder :D
 
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
 
Both yesterday and today (both day shifts) I came home and got 20 minutes each day on the elliptical. Bpm range 140-150 today with more fatigue and 150-165bpm yesterday when I was a bit fresher

Cardio is really fitting in again well and I’m feeling very good having it in the rotation
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...

Farmboy said:
Both yesterday and today (both day shifts) I came home and got 20 minutes each day on the elliptical. Bpm range 140-150 today with more fatigue and 150-165bpm yesterday when I was a bit fresher

Cardio is really fitting in again well and I’m feeling very good having it in the rotation
Click to expand...
Chest fly numbers look strong, moving into the 240 range for solid sets shows good pressing strength even without overheads. The tricep work with those long squeezes is a smart variation, you’ll definitely feel the extra fatigue from holding that contraction. Cardio on the elliptical in that heart rate range is right where it should be, nice way to keep conditioning sharp while the shoulder keeps healing. :D
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
@Farmboy solid workout if you ask me. the seated chest flies are on point. and the single arm tricep pushdowns are A+
 
Changeover day, double back with more shoulder work mixed in at night

10am

Lat pushdowns (watched enough videos, got it right)
70lbs x 12
90lbs x 14
90lbs x 12
90lbs x 11
90lbs x 10
90lbs x 8

Seated cable row
180lbs x 12
215lbs x 14
215lbs x 14
215lbs x 13
215lbs x 12
215lbs x 10

Cable bicep curls
90lbs x 14
90lbs x 13
90lbs x 10
Water
90lbs x 12
90lbs x 11

Squatting
135lbs x 13 paused
135lbs x 12
135lbs x 12

20minutes elliptical fresh off squat bpm 145-155

11pm
Bowflex cable lat pushdowns
100lbs x 10
100lbs x 10
100lbs x 9
100lbs x 8

Seated lat pulldown
220lbs x 14
240lbs x 12
240lbs x 10
Water
240lbs x 11
240lbs x 10
240lbs x 8

Standing side lateral raise
20lbs x 8 slowed
20lbs x 10
20lbs x 10
20lbs x 8
10lbs x 14
10lbs x 14
10lbs x 12
10lbs x 10

Still working on improving the lat pushdowns form but major improvement from a few days ago that somewhat injured my shoulder. Feeling more lat activation which is nice for variety of muscle stimulus
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
bros you proving yourself every day! @Farmboy You are showing how it's done. I love this seated chest flies, great start to the workout.
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
looking solid on this one. the double arm tricep pushdowns is a thing of beauty. getting a nice chest workout is important for growth @Farmboy
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
@Farmboy nothing better then a strong chest day like this. build that wide look and get that hardness to your pecs. There is nothing better than that.
 
ROIDDERS said:
looking solid on this one. the double arm tricep pushdowns is a thing of beauty. getting a nice chest workout is important for growth @Farmboy
Click to expand...
I’m working on incorporating different angles of stimulus for chest, fly variation seems to be a good start
 
ceo said:
bros you proving yourself every day! @Farmboy You are showing how it's done. I love this seated chest flies, great start to the workout.
Click to expand...
The bowflex is super smooth and although the weights aren’t as accurate as my traditional cable rig, it’s a solid setup
 
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Reactions: ceo
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
double arm tricep pushdowns are a good workout. That's all so good that you are squeezing. A lot of people cheat and don't do that. @Farmboy
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
@Farmboy solid work right here!
 
Second nightshift, I will be traveling for work next week so this is the last bowflex workout for a couple weeks

Seated flies, paused
220lbs x 18
220lbs x 16
220lbs x 15
Water
220lbs x 14
220lbs x 14
260lbs x 8
260lbs x 5

Standing inverted flies
50lbs per side, x 14
50lbs x 12
30lbs x 14
30lbs x 12 paused
30lbs x 12 paused
30lbs x 10

Forearm curls
35lbs x 18
35lbs x 17
35lbs x 17
35lbs x 16
35lbs x 16

A lot of built up fatigue on this second nightshift as it’s been a busy week. I’m now down only 200cal from maintenance and I am feeling it. Strength is intact but the energy on these nightshifts is a big indicator for me. The bowflex continues to be lovely and smooth but her weight is a long ways off the mark for accuracy. Either way, good times
 
Farmboy said:
Second nightshift, I will be traveling for work next week so this is the last bowflex workout for a couple weeks

Seated flies, paused
220lbs x 18
220lbs x 16
220lbs x 15
Water
220lbs x 14
220lbs x 14
260lbs x 8
260lbs x 5

Standing inverted flies
50lbs per side, x 14
50lbs x 12
30lbs x 14
30lbs x 12 paused
30lbs x 12 paused
30lbs x 10

Forearm curls
35lbs x 18
35lbs x 17
35lbs x 17
35lbs x 16
35lbs x 16

A lot of built up fatigue on this second nightshift as it’s been a busy week. I’m now down only 200cal from maintenance and I am feeling it. Strength is intact but the energy on these nightshifts is a big indicator for me. The bowflex continues to be lovely and smooth but her weight is a long ways off the mark for accuracy. Either way, good times
Click to expand...
Strong finish before travel. Chest work at 220 lbs for high reps then bumping to 260 lbs shows strength is solid even with the fatigue, and those paused flies will keep the chest full while you’re away. Inverted flies and forearm curls add detail, good way to round it out.

Running 200 cal under maintenance explains the energy dip on nightshifts, but strength holding means the cut is in the right spot. Bowflex might not be dead accurate on load but if it’s consistent you’ll still track progress fine. :D
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
@farmboh awesome training session big fella. Keep killin it
 
Farmboy said:
Late input today, busy at work

Seated chest flies (mid level, bowflex)
200lbs x 18
220lbs x 16
220lbs x 16
Water
240lbs x 12
240lbs x 10

Seated chest flies (upwards)
240lbs x 8
240lbs x 7
240lbs x 7

Single arm tricep pushdowns - heavy squeeze and hold at the full contraction - 2 sec
70lbs x 12
70lbs x 12
70lbs x 11

Double arm tricep pushdowns, same heavy squeeze
130lbs x 12
130lbs x 13
130lbs x 11
130lbs x 10
130lbs x 10

No overhead work but the right shoulder is well on its way of feeling better. I had saw a random YouTube video talking about heavy tricep contraction so I tossed it in as a variation on my typical routine and was very pleased. Lots of rapid additional fatigue and stimulus which was solid
Click to expand...
Still crushed it 💪
 
Got 20 minutes cardio in the elliptical both yesterday and today. It’s really starting to fit in the routine well

Back, bicep

Bent over barbell rows
70lbs x 21
135lbs x 12
135lbs x 10

Lat pushdowns
90lbs x 13
90lbs x 10
125lbs x 8
125lbs x 8
90lbs x 10

Lat pulldowns
160lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12

Cable rows
160lbs x 14
160lbs x 13
160lbs x 12
160lbs x 10
160lbs x 10

Preacher single arm curls
40lbs x 10
40lbs x 8
40lbs x 8

Cable curls
90lbs x 14
90lbs x 12
90lbs x 12
90lbs x 10
90lbs x 10

Got the cardio in after. Out all afternoon so the nutrition will be down a bit but that’s the nature of it
 
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
 
6 hours travel, got locked back in with what I have available

Cable lat pulldowns
180lbs x 20
180lbs x 19
180lbs x 14
Water
Wide grip pulldown
180lbs x 14
180lbs x 13 squeeze one sec
180lbs x 12 squeeze one sec

Barbell row
105lbs x 16
105lbs x 14
105lbs x 13

Double arm preacher curls
50lbs x 14
50lbs x 13
50lbs x 12
70lbs x 10
70lbs x 10
70lbs x 8

Inverted forearm curls
20lbs x 16
20lbs x 16
20lbs x 13
15lbs x 12
15lbs x 12
15lbs x 9

No running shoes available and the jeans don’t allow for much squatting room. Good enough pump and push for the travel day though.
 
Farmboy said:
Got 20 minutes cardio in the elliptical both yesterday and today. It’s really starting to fit in the routine well

Back, bicep

Bent over barbell rows
70lbs x 21
135lbs x 12
135lbs x 10

Lat pushdowns
90lbs x 13
90lbs x 10
125lbs x 8
125lbs x 8
90lbs x 10

Lat pulldowns
160lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12

Cable rows
160lbs x 14
160lbs x 13
160lbs x 12
160lbs x 10
160lbs x 10

Preacher single arm curls
40lbs x 10
40lbs x 8
40lbs x 8

Cable curls
90lbs x 14
90lbs x 12
90lbs x 12
90lbs x 10
90lbs x 10

Got the cardio in after. Out all afternoon so the nutrition will be down a bit but that’s the nature of it
Click to expand...

Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...

Farmboy said:
6 hours travel, got locked back in with what I have available

Cable lat pulldowns
180lbs x 20
180lbs x 19
180lbs x 14
Water
Wide grip pulldown
180lbs x 14
180lbs x 13 squeeze one sec
180lbs x 12 squeeze one sec

Barbell row
105lbs x 16
105lbs x 14
105lbs x 13

Double arm preacher curls
50lbs x 14
50lbs x 13
50lbs x 12
70lbs x 10
70lbs x 10
70lbs x 8

Inverted forearm curls
20lbs x 16
20lbs x 16
20lbs x 13
15lbs x 12
15lbs x 12
15lbs x 9

No running shoes available and the jeans don’t allow for much squatting room. Good enough pump and push for the travel day though.
Click to expand...
Back and biceps look dialed in with solid density work, especially those barbell rows and preacher curls. Keep the top set intensity on barbell rows but shorten rest to 60s to build endurance since you’re adding more cardio now.

The cable issue on chest day sounds mechanical, likely crossed lines or uneven pulleys, so check alignment and equal tension before loading again. Once fixed, go back to 55–60 lbs per arm on flies and chase smooth reps over load until resistance feels even.

Travel session looked solid given the setup and clothing limits. Keep reps in that 12–16 window for now and reload once you’re home and able to stabilize form and base properly. @Farmboy
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
@Farmboy this is a damn good training session. mixing up the workouts is the way to do it. i love the side lateral raises as well
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
24 minutes of cardio with a strong HR. that is good for your heart. people forget the heart is also a muscle! @Farmboy
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
bros downward flies not something you see too often. that is a good one to hit. @Farmboy don't be hard on yourself you doing good on chest!
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
@Farmboy the overhead tricep extensions look solid. i'm not sure what to tell you on the temu rig and what is crossed. maybe post up a video or pictures and lets see what you mean
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
That's really good that you keep your heart rate strong at that number. that is near max HR too. the more you push yourself the better. Always a good idea to to switch up to some fasted cardio first thing in the morning @Farmboy
 
Out of town, wife has a bug that she seems to have given to me. Nothing too creative in the work gym today, but some fine volume for what I wanted to hit

Flat bench
Pre-loaded 155lbs x 14
155lbs x 14 paused at bottom
155lbs x 13 paused
155lbs x 10 paused
155lbs x 10 paused
155lbs x 8 paused

Side lat raises
15lbs x 14
15lbs x 12 hold one sec
15lbs x 12 hos
15lbs x 10 hos
15lbs x 9 hos
15lbs x 8, partials till failure

Chest flies on ancient weight machine
150lbs x 8
150lbs x 8
150lbs x 7

Zercher squats in preloaded rack
105lbs x 12
105lbs x 10
105lbs x 11

Not looking forward to a full day of instructing but at least it’s only an 8 hour day and not a 12. Already winning the fight 👍
 
ROIDDERS said:
That's really good that you keep your heart rate strong at that number. that is near max HR too. the more you push yourself the better. Always a good idea to to switch up to some fasted cardio first thing in the morning @Farmboy
Click to expand...
I used fasted cardio back in march on my last cut and it was wildly effective for belly and midriff fat. It also depressed me haha 🤣
 
Ulter said:
@Farmboy the overhead tricep extensions look solid. i'm not sure what to tell you on the temu rig and what is crossed. maybe post up a video or pictures and lets see what you mean
Click to expand...
I have a suspect set of pulleys which may be crossed. When I’m back home after this travel week I’ll post up some pictures
 
ceo said:
bros downward flies not something you see too often. that is a good one to hit. @Farmboy don't be hard on yourself you doing good on chest!
Click to expand...
I appreciate it brother, chest is lagging somewhat with my front delt often taking over. I’ll get my Temu rig sorted out and then blast chest properly
 
  • Like
Reactions: ceo
ROIDDERS said:
That's really good that you keep your heart rate strong at that number. that is near max HR too. the more you push yourself the better. Always a good idea to to switch up to some fasted cardio first thing in the morning @Farmboy
Click to expand...
The cardio is a nice addition for sure and I’m intending to keep it in now as a regular on both my cuts as well as my bulks
 
Farmboy said:
Out of town, wife has a bug that she seems to have given to me. Nothing too creative in the work gym today, but some fine volume for what I wanted to hit

Flat bench
Pre-loaded 155lbs x 14
155lbs x 14 paused at bottom
155lbs x 13 paused
155lbs x 10 paused
155lbs x 10 paused
155lbs x 8 paused

Side lat raises
15lbs x 14
15lbs x 12 hold one sec
15lbs x 12 hos
15lbs x 10 hos
15lbs x 9 hos
15lbs x 8, partials till failure

Chest flies on ancient weight machine
150lbs x 8
150lbs x 8
150lbs x 7

Zercher squats in preloaded rack
105lbs x 12
105lbs x 10
105lbs x 11

Not looking forward to a full day of instructing but at least it’s only an 8 hour day and not a 12. Already winning the fight 👍
Click to expand...
Good work getting solid volume in while under the weather. Flat bench density at 155 lbs with controlled pauses will hold strength until you’re back to full health, and zercher squats are a smart move for keeping legs active without overloading the spine.

Side laterals and fly machine sets round things out perfectly for upper body pump work when recovery is limited. Stay hydrated and eat high-protein easy meals like shakes and eggs until that bug clears.
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
It's all resistance. Your chest doesn't care
 
Day two of travel with a bug

Disorganized mess

Shrugs plus 10” upward row
155lbs x 14
155lbs x 13
155lbs x 12
155lbs x 10
155lbs x 10

Trice pushdowns - straight bar
100lbs x 16
100lbs x 14 squeeze
100lbs x 14 squeeze
120lbs x 12
120lbs x 12

Forearm curls
35lbs x 20
35lbs x 18 partials till failure
35lbs x 16 ptf
35lbs x 16 ptf
35lbs x 14 ptf

All over the place today, hitting whatever group didn’t feel like it had pre existing fatigue. The bug is slowing me somewhat plus the energy expenditure of instructing, is taking its toll. Focused on three exercises and pushed till failure and a nice pump with low weight.
 
Farmboy said:
I have a suspect set of pulleys which may be crossed. When I’m back home after this travel week I’ll post up some pictures
Click to expand...
Sounds good man. Looking forward to seeing it.
 
Last morning on this trip. Feeling better from the bug

Cable pulldowns
200lbs full stack x 16
200lbs x 15
200lbs x 12
200lbs x 12
Water
Cable pulldowns close v grip
200lbs x 10
200lbs x 10
200lbs x 8

Heavy barbell rows
155lbs x 10
155lbs x 10
155lbs x 10

Preacher double arm curls
70lbs x 14
70lbs x 14
70lbs x 12
70lbs x 10
70lbs x 8
Water
50lbs x 14
50lbs x 12
50lbs x 12
50lbs x 10

Inverted forearm curls
15lbs x 21 partials till failure
15lbs x 20 ptf
15lbs x 18 ptf

Last day on the road with more energy in the tank, got a good routine in before I start work. Hopefully I’ll be out of here early afternoon for the drive back home.
 
Farmboy said:
Last morning on this trip. Feeling better from the bug

Cable pulldowns
200lbs full stack x 16
200lbs x 15
200lbs x 12
200lbs x 12
Water
Cable pulldowns close v grip
200lbs x 10
200lbs x 10
200lbs x 8

Heavy barbell rows
155lbs x 10
155lbs x 10
155lbs x 10

Preacher double arm curls
70lbs x 14
70lbs x 14
70lbs x 12
70lbs x 10
70lbs x 8
Water
50lbs x 14
50lbs x 12
50lbs x 12
50lbs x 10

Inverted forearm curls
15lbs x 21 partials till failure
15lbs x 20 ptf
15lbs x 18 ptf

Last day on the road with more energy in the tank, got a good routine in before I start work. Hopefully I’ll be out of here early afternoon for the drive back home.
Click to expand...
@Farmboy Numbers look legit....keep it up........
 
Farmboy said:
Last morning on this trip. Feeling better from the bug

Cable pulldowns
200lbs full stack x 16
200lbs x 15
200lbs x 12
200lbs x 12
Water
Cable pulldowns close v grip
200lbs x 10
200lbs x 10
200lbs x 8

Heavy barbell rows
155lbs x 10
155lbs x 10
155lbs x 10

Preacher double arm curls
70lbs x 14
70lbs x 14
70lbs x 12
70lbs x 10
70lbs x 8
Water
50lbs x 14
50lbs x 12
50lbs x 12
50lbs x 10

Inverted forearm curls
15lbs x 21 partials till failure
15lbs x 20 ptf
15lbs x 18 ptf

Last day on the road with more energy in the tank, got a good routine in before I start work. Hopefully I’ll be out of here early afternoon for the drive back home.
Click to expand...
That’s a strong session to close out the trip with good energy showing through. Full stack pulldowns and barbell rows at 155 lbs show you’ve held strength well even while traveling. :D

Once home, run a deload day with half volume before pushing back into full training. Keep protein high around 250–270 g.
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
Temu never seen someone get equipment off that site, be interesting to see if u can figure it out
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
Really good work right here
 
Noah Wixx said:
Temu never seen someone get equipment off that site, be interesting to see if u can figure it out
Click to expand...
I’ve had some really great value off Temu. The bench and ez curl bar have been solid so far.

The build of the cable machine is nice and I think the trouble is with the guy who built it (me 😂) the cable diagrams were….chaotic
 
LevButlerov said:
That’s a strong session to close out the trip with good energy showing through. Full stack pulldowns and barbell rows at 155 lbs show you’ve held strength well even while traveling. :D

Once home, run a deload day with half volume before pushing back into full training. Keep protein high around 250–270 g.
Click to expand...
100% the deload will do me good, travel fatigue is real for sure
 
Farmboy said:
Last day at home before travel

Flat bench
135lbs x 14
135lbs x 12
205lbs x 12
205lbs x 10
205lbs x 7

Upward standing cable flies
45lbs x 14
45lbs x 12
45lbs x 13
80lbs x 12
Something is still off with the cable machine, I’m getting a lot of added resistance during these movements

Seated neutral flies
80lbs x 8
45lbs x 14*** pulled the cable machine forward about a foot towards my incline bench during a rep. The machine is in excess of 160lbs so there’s some wild drag going on here. I pushed the setup back and placed more weights on the base
45lbs x 16
45lbs x 15


Downward flies
45lbs x 16
70lbs x 14
70lbs x 14
70lbs x 12

Overhead tricep extensions
90lbs x 14
90lbs x 13
90lbs x 12

Tricep pushdowns with heavy squeeze
90lbs x 13
90lbs x 12
90lbs x 10
90lbs x 10
90lbs x 8

Side lateral raises, hold up one sec
15lbs x 12
15lbs x 12
15lbs x 11
15lbs x 10

24minutes cardio bpm 140-155

So I need to break down what’s going on with my Temu rig. I think I’ve got some cables crossed somewhere or something. When using one side for trice work or the center for curls, rows and pulldowns, the weight feels true and accurate. When I’m using both side for chest work, it seems to go out the window and I’m pulling a lot of resistance for minimal weight in the machine. While pulling 45lbs the entire 160+45lb rig physically slide forward in carpet with no noticeable increase in resistance. Gotta work out the bugs for sure but this cuts down on my poor chest numbers depression 😂😂😂
Click to expand...
@Farmboy great training brother. I’ve never used temu but know a lot of people that have
 
First day back home, I was several set groups in before I remembered that I was planning on deloading today

Upward standing flies
60lbs x 14
60lbs x 12
60lbs x 12
Water
45lbs x 12 half speed, squeeze
45lbs x 12 hss
45lbs x 11 hss
45lbs x 10 hss
Water
35lbs x 14 hss
35lbs x 14 hss
35lbs x 12 hss
35lbs x 12 hss
This is a new exercise that I’m really starting to love, a lot of versatility in generating stimulus in the middle and upper chest

Cable shoulder lat raise into dumbell raise
25lbs x 8
25lbs x 10
15lbs x 13 hos
15lbs x 12 hos
15lbs x 10 hos

Laying ez curl skull crushers
90lbs x 16 wooooo
90lbs x 12
90lbs x 12
Heaviest I’ve ever went on laying crushers but the missus was home to call the waaambulance so I gave it a go. It was about this time I realized I was supposed to deload.

Tricep pushdowns - light
80lbs x 10 squeeze
80lbs x 10 s
80lbs x 10 s

Cardio - 26minutes on the elliptical, 130-140bpm


Kind of kicking myself somewhat for not giving my body a break today but the workout felt good and no issues were encountered. The clen is now on board in addition to some new 1000mg Taurine caps I’ve picked up. Feeling good and looking forward to some days off before i return to work
 
Mentioned in the prior post, my NF Clen is from @pur-pharma-canada. Best clen I’ve experienced from a variety of brands, hits hard and works well just like it should. Love ❤️
image.webp
 
Farmboy said:
First day back home, I was several set groups in before I remembered that I was planning on deloading today

Upward standing flies
60lbs x 14
60lbs x 12
60lbs x 12
Water
45lbs x 12 half speed, squeeze
45lbs x 12 hss
45lbs x 11 hss
45lbs x 10 hss
Water
35lbs x 14 hss
35lbs x 14 hss
35lbs x 12 hss
35lbs x 12 hss
This is a new exercise that I’m really starting to love, a lot of versatility in generating stimulus in the middle and upper chest

Cable shoulder lat raise into dumbell raise
25lbs x 8
25lbs x 10
15lbs x 13 hos
15lbs x 12 hos
15lbs x 10 hos

Laying ez curl skull crushers
90lbs x 16 wooooo
90lbs x 12
90lbs x 12
Heaviest I’ve ever went on laying crushers but the missus was home to call the waaambulance so I gave it a go. It was about this time I realized I was supposed to deload.

Tricep pushdowns - light
80lbs x 10 squeeze
80lbs x 10 s
80lbs x 10 s

Cardio - 26minutes on the elliptical, 130-140bpm


Kind of kicking myself somewhat for not giving my body a break today but the workout felt good and no issues were encountered. The clen is now on board in addition to some new 1000mg Taurine caps I’ve picked up. Feeling good and looking forward to some days off before i return to work
Click to expand...
Great session even if it wasn’t a full deload, you still managed solid control. Drop volume by half next session so you actually recover and let that clen and taurine combo work.

Keep your next chest day lighter and pump-focused with 2x12 sets per set, then ramp intensity again after the break.
 

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LevButlerov said:
Great session even if it wasn’t a full deload, you still managed solid control. Drop volume by half next session so you actually recover and let that clen and taurine combo work.

Keep your next chest day lighter and pump-focused with 2x12 sets per set, then ramp intensity again after the break.
Click to expand...
Will do for sure, feeling the body fatigue today
 
Farmboy said:
😓😓😓 on par with how my habs have been for yeeeeeeaaaaars. Never shoulda traded Suban and Radulov
Click to expand...
Hey don't worry, they looked better than last year for sure. There's hope for you guys this season. You're in northern AB anyway. You should be an Oilers fan and be happy instead lol. The leafs and habs only cause heartache.

I hope McDavid gets his cup in the next 2 years cuz with that contract he signed it will cost him atleast 10mil for losing if he doesn't lol

If he doesn't get it then maybe the leafs can get him. It would be nice for a superstar to come home for a change and help get the team to a cup.
 
Chill day today, iso groups, long rests and low intensity

Barbell calf raises
225lbs x 12 ptf
225lbs x 12 ptf
Water
225lbs x 12 ptf
225lbs x 12 ptf

Barbell shrugs
225lbs x 10
225lbs x 10
Water
135lbs x 12
135lbs x 12

Cable barbell curls
70lbs x 12
70lbs x 12
Water
90lbs x 12
90lbs x 12

Spider ex curl
90lbs x 6
90lbs x 7
90lbs x 8

Inverted forearm curls
15lbs x 12 ptf
15lbs x 12 ptf
Water
15lbs x 12ptf
15lbs x 12 ptf

Cardio, 20 minutes on the elliptical bpm 130-140

Hit some good small muscle groups with low volume and chill intensity. The cardio was a bit slower today as well. A nice lower difficulty set for sure 👍
 
Farmboy said:
Chill day today, iso groups, long rests and low intensity

Barbell calf raises
225lbs x 12 ptf
225lbs x 12 ptf
Water
225lbs x 12 ptf
225lbs x 12 ptf

Barbell shrugs
225lbs x 10
225lbs x 10
Water
135lbs x 12
135lbs x 12

Cable barbell curls
70lbs x 12
70lbs x 12
Water
90lbs x 12
90lbs x 12

Spider ex curl
90lbs x 6
90lbs x 7
90lbs x 8

Inverted forearm curls
15lbs x 12 ptf
15lbs x 12 ptf
Water
15lbs x 12ptf
15lbs x 12 ptf

Cardio, 20 minutes on the elliptical bpm 130-140

Hit some good small muscle groups with low volume and chill intensity. The cardio was a bit slower today as well. A nice lower difficulty set for sure 👍
Click to expand...
Good recovery-style session, light iso work like that keeps blood moving without adding fatigue. The calf and arm combo fits perfectly for an easier day, and 20 minutes on the elliptical at 130–140 bpm is a smart pace.

Stay with this low-stress setup when you feel run down, it lets the nervous system reset while still keeping the routine locked in.
 
Back day

Lat push down
70lbs x 16
70lbs x 14
90lbs x 10
90lbs x 8
90lbs x 8

Laying pull overs
90lbs x 12
90lbs x 10
90lbs x 10

Seated rows (reduced weight)
180lbs x 12
180lbs x 12
180lbs x 12
180lbs x 10
180lbs x 10

Kneeling lat pulldowns
180lbs x 10
180lbs x 10
180lbs x 10
205lbs x 8
205lbs x 8

Bent over barbell rows
90lbs x 8, 1/2 speed, squeeze
90lbs x 8

Cardio 20 minutes on the elliptical bpm 145-155

A good back day with some sensitivity in the left mid lat during barbell rows so I cut that short. All else felt fantastic and was a good day
 
Farmboy said:
Back day

Lat push down
70lbs x 16
70lbs x 14
90lbs x 10
90lbs x 8
90lbs x 8

Laying pull overs
90lbs x 12
90lbs x 10
90lbs x 10

Seated rows (reduced weight)
180lbs x 12
180lbs x 12
180lbs x 12
180lbs x 10
180lbs x 10

Kneeling lat pulldowns
180lbs x 10
180lbs x 10
180lbs x 10
205lbs x 8
205lbs x 8

Bent over barbell rows
90lbs x 8, 1/2 speed, squeeze
90lbs x 8

Cardio 20 minutes on the elliptical bpm 145-155

A good back day with some sensitivity in the left mid lat during barbell rows so I cut that short. All else felt fantastic and was a good day
Click to expand...
Good back session, strong control across pulldowns and rows. Dropping the barbell rows early was smart if the left lat felt off, just swap for chest supported rows next time to keep tension safe.

Keep seated rows at 180 until you can clear 12s without fatigue then bump to 200. Cardio looks solid at that heart rate range, keep that in for recovery and conditioning. :D
 
Farmboy said:
Back day

Lat push down
70lbs x 16
70lbs x 14
90lbs x 10
90lbs x 8
90lbs x 8

Laying pull overs
90lbs x 12
90lbs x 10
90lbs x 10

Seated rows (reduced weight)
180lbs x 12
180lbs x 12
180lbs x 12
180lbs x 10
180lbs x 10

Kneeling lat pulldowns
180lbs x 10
180lbs x 10
180lbs x 10
205lbs x 8
205lbs x 8

Bent over barbell rows
90lbs x 8, 1/2 speed, squeeze
90lbs x 8

Cardio 20 minutes on the elliptical bpm 145-155

A good back day with some sensitivity in the left mid lat during barbell rows so I cut that short. All else felt fantastic and was a good day
Click to expand...
Your lats were probably worked by the time you got to those barbell rows. No wonder, that a ton of volume you put in there.

Any reason why you save the barbell til last? Most programming would start off with that one.
 
BeMe said:
Any reason why you save the barbell til last? Most programming would start off with that one.
Click to expand...
good question :D
 
LevButlerov said:
good question :D
Click to expand...
Don't be so surprised LOL @LevButlerov


I'm still a noob on the peds but when it comes to training I'm pretty solid. Have a long training history as an athlete and I took kinesiology back in the day.

Supplements I'm somewhat knowledgeable as well.

Trying very hard to step up my ped and BB game and learn as much as I can here.
 
Farmboy said:
Back day

Lat push down
70lbs x 16
70lbs x 14
90lbs x 10
90lbs x 8
90lbs x 8

Laying pull overs
90lbs x 12
90lbs x 10
90lbs x 10

Seated rows (reduced weight)
180lbs x 12
180lbs x 12
180lbs x 12
180lbs x 10
180lbs x 10

Kneeling lat pulldowns
180lbs x 10
180lbs x 10
180lbs x 10
205lbs x 8
205lbs x 8

Bent over barbell rows
90lbs x 8, 1/2 speed, squeeze
90lbs x 8

Cardio 20 minutes on the elliptical bpm 145-155

A good back day with some sensitivity in the left mid lat during barbell rows so I cut that short. All else felt fantastic and was a good day
Click to expand...
Stretch and massage that lat
 
Farmboy said:
Back day

Lat push down
70lbs x 16
70lbs x 14
90lbs x 10
90lbs x 8
90lbs x 8

Laying pull overs
90lbs x 12
90lbs x 10
90lbs x 10

Seated rows (reduced weight)
180lbs x 12
180lbs x 12
180lbs x 12
180lbs x 10
180lbs x 10

Kneeling lat pulldowns
180lbs x 10
180lbs x 10
180lbs x 10
205lbs x 8
205lbs x 8

Bent over barbell rows
90lbs x 8, 1/2 speed, squeeze
90lbs x 8

Cardio 20 minutes on the elliptical bpm 145-155

A good back day with some sensitivity in the left mid lat during barbell rows so I cut that short. All else felt fantastic and was a good day
Click to expand...
@Farmboy this is really sweet! good volume hitting the reps and sets. nice job hiting those lats
 
Farmboy said:
Back day

Lat push down
70lbs x 16
70lbs x 14
90lbs x 10
90lbs x 8
90lbs x 8

Laying pull overs
90lbs x 12
90lbs x 10
90lbs x 10

Seated rows (reduced weight)
180lbs x 12
180lbs x 12
180lbs x 12
180lbs x 10
180lbs x 10

Kneeling lat pulldowns
180lbs x 10
180lbs x 10
180lbs x 10
205lbs x 8
205lbs x 8

Bent over barbell rows
90lbs x 8, 1/2 speed, squeeze
90lbs x 8

Cardio 20 minutes on the elliptical bpm 145-155

A good back day with some sensitivity in the left mid lat during barbell rows so I cut that short. All else felt fantastic and was a good day
Click to expand...
the iron game is in your favor. you are putting in the time and the effort. kneeling lat pulldowns is on point @Farmboy
 
BeMe said:
Don't be so surprised LOL @LevButlerov


I'm still a noob on the peds but when it comes to training I'm pretty solid. Have a long training history as an athlete and I took kinesiology back in the day.

Supplements I'm somewhat knowledgeable as well.

Trying very hard to step up my ped and BB game and learn as much as I can here.
Click to expand...
I'm not surprised :D always happy to talk and discuss my EVO brother @BeMe
 
Farmboy said:
Back day

Lat push down
70lbs x 16
70lbs x 14
90lbs x 10
90lbs x 8
90lbs x 8

Laying pull overs
90lbs x 12
90lbs x 10
90lbs x 10

Seated rows (reduced weight)
180lbs x 12
180lbs x 12
180lbs x 12
180lbs x 10
180lbs x 10

Kneeling lat pulldowns
180lbs x 10
180lbs x 10
180lbs x 10
205lbs x 8
205lbs x 8

Bent over barbell rows
90lbs x 8, 1/2 speed, squeeze
90lbs x 8

Cardio 20 minutes on the elliptical bpm 145-155

A good back day with some sensitivity in the left mid lat during barbell rows so I cut that short. All else felt fantastic and was a good day
Click to expand...
bros good work on this one. the lat push downs look pure @Farmboy and i liking the kneeling lat pulldowns too
 
LevButlerov said:
good question :D
Click to expand...
100%, for around eight weeks I started with barbell rows, multiple sets, escalating weight as an intro. Now that I’m shifting around to try different exercises, I was hoping to use rows at a moderate to light weight for the last bit of extra stimulus without restrictions from my cable machine

What the actual outcome was the lack of stability and possible weird positioning from fatigue led to suboptimal form. I see very clearly why they shine as a first exercise and not as a closer

The learning process continues 😓
 
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