Bench moved well up to 100kg for reps even on poor sleep, strength is holding steady which is a good sign. Machine flys and presses after gave you plenty of volume, and the lateral and front raise superset is a solid pump combo. Get your sleep sorted and those numbers will climb easier, you’re still pushing good weight despite being run down.
@Robules Great going man.......
How are your overall macros?
Honestly this is a weak point. Ive been really just focusing on primary stuff. As little fat and carbs as I can. Maximum protein.How are your overall macros?
Protein first has kept you moving forward but if you want to tighten things up then tracking even loosely will show you where carbs and fats are really sitting. Doesn’t have to be every gram forever, just enough to see patterns and adjust. Once you dial that in alongside the protein, the weak point turns into progress quick.
how bad is it?
Not terrible. But physically feel very drained. Even picking up my daughter was hard. Im very close to my end date so figure best to rest and heal rather that risk extending it
Feeling drained this close to the end is your body telling you to back off and recover, resting now is the right move. You can support your immune system with things like elderberry, vitamin C, zinc, echinacea, quercetin, N-acetyl cysteine and a good multivitamin. Keep fluids up and sleep as much as possible, get a few days of rest and you’ll bounce back stronger.
and if you ok with it CHICKEN soup, you'll love it! high protein and high bone broth.
Hell yeah brother - now we're talking! This is REAL progress. Well done brother - proud of you, @Robules. Keep it up champion, this is your best update yet
That’s normal on a cut, arms always look and measure down quick because you’re stripping fat off the triceps and biceps edges first. Don’t stress it, the muscle is still there and once you refill with carbs and some glycogen they’ll pop back out bigger than they look right now.
Don’t lose sleep over it bro, still looking big, really great progress from start, very quick too.
Good arm and back volume there, those preacher curls topping at 53 kg for clean sets of 8 will thicken the biceps quick. Lat pulldown at 60 kg and rows for 20s show you’re building density, then finishing with trap bar shrugs keeps the upper back stacked. Barbell curls after all that still getting 15s is solid, and knocking out 2 km on the treadmill ties the session together with some conditioning.
@Robules not bad at all on this volume. you are hitting up to 20 reps on each exercise. that looks pretty solid
bros the shrugs trap bar looking good. the barbell curls also to finish. i got a lot of respect for 15 reps that is no joke @Robules
No problem.. Just get down and bang out 20 pressups ha ha
My left shoulder feels off too
good training session. looks solid on the shrugs trap bar. @Robules You can build a big neck and traps really quickly doing those.
@Robules i almost didn't even realize you did 2km on the treadmill. That is not bad at all.and if you finish every workout with that type of cardio, it's great for your heart health. It will definitely be an investment.
seated rows are some of the best. They really worked the back and I feel like they're very important, more people should be doing them on back day. @Robules
Good workout my man
Love utilizing a trap bar
Me too. Sneaks in a little bit of leg and back that I often neglect too
@Robules big work right here!
@Robules Great numbers.....keep it up.........
Big volume on arms, that preacher curl drop set style hits every fiber hard and 46kg for 10s shows real strength. Lat pulldown and high-rep shrugs finish the session perfectly for pump and balance. You’re clearly handling long sessions well with that workload.
@Robules great training man. Keep after it
Strong arm session, nice mix of heavy and high rep work. Push that 30 kg preacher for 3x10 next week and you’ll see the biceps fill out fast.
Hey. Any tips on getting the Triceps as a horse shoe shape?
@Robules spider curls seems cool. i like the shrugs as well. keep pumping the big weights. we like to see that!
@Robules solid workout right here!
have you tried overhead rope extensions? also DIPS DIPS DIPS! but do them with good form please @Robules
Ill try these tomorrow. Thank you
weighted dips eventually is something that will build huge triceps. also skull crushers are an option. @Robules but have a spotter
@Robules bros yeah but not gonna get overnight results. gotta push it from there. don't over train triceps its only 3 muscles
don't over do it on triceps. @Robules That is a mistake a lot of people make. It will actually hurt your gains.
Not to over do. Just improve in shape
it will come
Focus on heavy close-grip bench or dips for 4x6 to hit the long head and add rope pushdowns for 3x12 with a full twist at lockout. Include overhead dumbbell extensions 3x10 weekly to stretch the long head under load. @Robules
yeah let us know
Smart call pivoting to mobility and cardio to protect the forearm, that strain will calm faster with reduced load and steady blood flow from movement.
You look good, leaner for sure, I see those abs coming in, nice!
Good preachers but why no drop set?
Forearm strain still slightly present so this is more a maintenance "keeping warm" workout. .Good preachers but why no drop set?
stay slow so you dont injure it
Good bench but always go slow on it want to see you foam roll before if you can
Im actually going to start a new program. Following some videos from Jeff nippardGood bench but always go slow on it want to see you foam roll before if you can
@Robules this is another excellent update that you're doing. Incline dumbbells look really solid. Also good job on the seated dips.
Thanks dude
Good
lets try it out and get your pump up
Dbol or tren?Good
winstrolDbol or tren?
Love us a PR!
Wow. 25 repetitions on the seated dips. You're really putting in the volume. Makes me pumped up to do the iron myself today. @Robules
not bad at all on this one @Robules You're putting in some good volume. Really throw around the iron and pushing yourself hard.
@Robules Bros. I think you're right for sure. It's almost like having a spotter makes you take your foot off the gas. You figure I can miss the lift and I'll be okay. Like life or death situation.
Definitely you win the award for most volume that I've seen today on these logs. Throwing around the iron is really solid and you're not overdoing it on the amount you're doing either. @Robules
Thank you. Got some strains and pains so using a manageable weight and fatigue training rather than risking further inflammation
for sure careful so no more inflammation.
yeah its always frustrating dealing with injuries
Incredible work brother - you've really kicked it into gear now. Keep it up brother, you're crushing it - we're all very proud of you, especially @Gains Man!
Your respect means a lot more than you know.
@Robules great work man you’re putting some good training in
wow you are leaning out fast! getting mass too @Robules
Good push day, 120kg bench max and 110kg are strong!
It was happy. Didn't love incline press though.
No one loves the inclines
Your arms look huge in that pic, full and pumped. The preacher curls with high reps hit perfectly, big arm volume
@Robules
Pumped for sureYour arms look huge in that pic, full and pumped. The preacher curls with high reps hit perfectly, big arm volume
@Robules amazing size right there. its amazing how your chest, arms and shoulders are so huge. you would be a dangerous fullback in football
bros your physique similar to mine. we almost the same except i'm a BBC. you got thick arms and shoulders dayum ready to kill @Robules
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