Approved Log Long Term Mass Gain Log

[BigCheese2000]

Powered by @Prymal and @Gold Standard Labs

Friday Pull:
Front Lat Pull: 45x9, x8
T-Bar: 40x11, 24.5x8
Sa Lat Row: 35x9, 35x6
Pullover: 45x10, x9
Sa Nautilus Preacher: 16x10, x9, x7
Behind Back Curl: 10x8, x6, 8x 11

New movements locked in and loading pins. They have 3 pins to make the movement either hard in eccentric, concentric or mid. From watching videos I generally load mostly the mid point first set and finish the final set with extra weight at the top peg. Find this quite effective so far but will experiment further. Wanna thank my sponsors once again for sorting me out. Looking forward to reversing out of this mini diet phase and driving the bodyweight up

 

[LevButlerov]

Powered by @Prymal and @Gold Standard Labs

Friday Pull:
Front Lat Pull: 45x9, x8
T-Bar: 40x11, 24.5x8
Sa Lat Row: 35x9, 35x6
Pullover: 45x10, x9
Sa Nautilus Preacher: 16x10, x9, x7
Behind Back Curl: 10x8, x6, 8x 11

New movements locked in and loading pins. They have 3 pins to make the movement either hard in eccentric, concentric or mid. From watching videos I generally load mostly the mid point first set and finish the final set with extra weight at the top peg. Find this quite effective so far but will experiment further. Wanna thank my sponsors once again for sorting me out. Looking forward to reversing out of this mini diet phase and driving the bodyweight up

new movements going strong
I see you are doing full on 6 exercises, how about closing with some planks post pull? @BigCheese2000

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Dreamer]

Powered by @Prymal and @Gold Standard Labs

Friday Pull:
Front Lat Pull: 45x9, x8
T-Bar: 40x11, 24.5x8
Sa Lat Row: 35x9, 35x6
Pullover: 45x10, x9
Sa Nautilus Preacher: 16x10, x9, x7
Behind Back Curl: 10x8, x6, 8x 11

New movements locked in and loading pins. They have 3 pins to make the movement either hard in eccentric, concentric or mid. From watching videos I generally load mostly the mid point first set and finish the final set with extra weight at the top peg. Find this quite effective so far but will experiment further. Wanna thank my sponsors once again for sorting me out. Looking forward to reversing out of this mini diet phase and driving the bodyweight up

Nice training Cheese, also looking forward to seeing you grow, gonna be a massive year on GSL

 

[BigCheese2000]

Nice training Cheese, also looking forward to seeing you grow, gonna be a massive year on GSL

My man you and the boys have been smashing. Love the vibe in the chat. Smooth and spot on dosed gear can’t complain at all bro. Think if we both keep on it we will be different animals in 27

 

[BigCheese2000]

new movements going strong
I see you are doing full on 6 exercises, how about closing with some planks post pull? @BigCheese2000

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

Normally do planks on rest days. Will need
To work daily vacuums though. Normally train leg raises twice a week and cable crunches twice a week on seperate days. 3 sets of each

 

[LevButlerov]

Normally do planks on rest days. Will need
To work daily vacuums though. Normally train leg raises twice a week and cable crunches twice a week on seperate days. 3 sets of each

its worth it to do core work with upper body as well, only 2-3 min no much

 

[Trenhead3cc]

Powered by @Prymal and @Gold Standard Labs

Friday Pull:
Front Lat Pull: 45x9, x8
T-Bar: 40x11, 24.5x8
Sa Lat Row: 35x9, 35x6
Pullover: 45x10, x9
Sa Nautilus Preacher: 16x10, x9, x7
Behind Back Curl: 10x8, x6, 8x 11

New movements locked in and loading pins. They have 3 pins to make the movement either hard in eccentric, concentric or mid. From watching videos I generally load mostly the mid point first set and finish the final set with extra weight at the top peg. Find this quite effective so far but will experiment further. Wanna thank my sponsors once again for sorting me out. Looking forward to reversing out of this mini diet phase and driving the bodyweight up

Nice bro! Keep it up

 

[HarleyGuy]

Normally do planks on rest days. Will need
To work daily vacuums though. Normally train leg raises twice a week and cable crunches twice a week on seperate days. 3 sets of each

I like this... still does planks even on rest days!

Talk about exploding into the New Year with a new log and a new look. Bro you're bigger and leaner!

I like sus actually. Split into daily shots throughout the week

Exactly what I am doing and I love it!!

Touchdown below from @Prymal

The skittles cracked me up... have them right beside the bed, open, and ready for hypo

 

[BigCheese2000]

Nice bro! Keep it up

Lots of love bro hope you’re keeping well

 

[BigCheese2000]

I like this... still does planks even on rest days!

Talk about exploding into the New Year with a new log and a new look. Bro you're bigger and leaner!


Exactly what I am doing and I love it!!

The skittles cracked me up... have them right beside the bed, open, and ready for hypo

Thank you sir! @Prymal is the goods 100% the skittles are a nice little touch yeah liking the sus ester personally. I guess test is test. Maybe it’s the bit of prop in there daily that feels nice too. Nothing wrong with e or anything in saying that

 

[Trenhead3cc]

Lots of love bro hope you’re keeping well

Yeah bro doing well! Hope you are aswell

 

[BigCheese2000]

Legs 1 (quad dominant) + bicep
SL Laying Ham: 65x9, x8
1/2 Kneeling Ham: 25x8, x8
Extension: ix10, x8
Hacks: 85x10, x8
Cybex Squat Press: 160x8, x4
Cybex Adductor: 100x6
SL Toe Press: 75 x8, x7
Behind Back Bi Curl: 5 +2.5 x 9, x7

Great leg day in the books. Loving the additional arm volume as it’s very recoverable. Progressed every movement. Only one set on adductor today, felt a slight twinge so didn’t force the issue and try more volume. Too risky. Otherwise happy. If anyone remembers previous log had ongoing knee issues for a bit they’re sorted. Put it down to improved execution. Finally able to go heavy and deep. But I did have to strip weight back and lock the movements down

 

[HarleyGuy]

But I did have to strip weight back and lock the movements down

No "but" needed here, it's the right thing to do and you'll still get your gains with strict movement. Good detail and summary.

 

[waggat]

Powered by @Prymal and @Gold Standard Labs

Friday Pull:
Front Lat Pull: 45x9, x8
T-Bar: 40x11, 24.5x8
Sa Lat Row: 35x9, 35x6
Pullover: 45x10, x9
Sa Nautilus Preacher: 16x10, x9, x7
Behind Back Curl: 10x8, x6, 8x 11

New movements locked in and loading pins. They have 3 pins to make the movement either hard in eccentric, concentric or mid. From watching videos I generally load mostly the mid point first set and finish the final set with extra weight at the top peg. Find this quite effective so far but will experiment further. Wanna thank my sponsors once again for sorting me out. Looking forward to reversing out of this mini diet phase and driving the bodyweight up

Nice pull day mate. Do you do rear delt on a different day?

Legs 1 (quad dominant) + bicep
SL Laying Ham: 65x9, x8
1/2 Kneeling Ham: 25x8, x8
Extension: ix10, x8
Hacks: 85x10, x8
Cybex Squat Press: 160x8, x4
Cybex Adductor: 100x6
SL Toe Press: 75 x8, x7
Behind Back Bi Curl: 5 +2.5 x 9, x7

Great leg day in the books. Loving the additional arm volume as it’s very recoverable. Progressed every movement. Only one set on adductor today, felt a slight twinge so didn’t force the issue and try more volume. Too risky. Otherwise happy. If anyone remembers previous log had ongoing knee issues for a bit they’re sorted. Put it down to improved execution. Finally able to go heavy and deep. But I did have to strip weight back and lock the movements down

Love the hamstring curls before the hack squats and leg press.

 

[BigCheese2000]

Nice pull day mate. Do you do rear delt on a different day?

Love the hamstring curls before the hack squats and leg press.

This is a quad dominant day so do the hammer work first and hard, but defo notice knee wise feels a lot nicer warming up before heavy knee flexion movements! With the rear delts I normally do a hammer strength laying rear Delt machine but tried a new gym so didn’t have my usual setup! Rear Delts twice a week!

 

[R.AP]

Intro:
Firstly I would like to thank @Gold Standard Labs and @Prymal for the support for my upcoming log. Anabolics will be through gold and gh/peps through prymal. Looking forward to logging my long term journey and repaying their faith in me. Goal long term is to step on stage March 27. Still have a lot of mass to gain but looking forward to getting there through the support of these awesome vendors and all my fellow teammates.

Stats:
Current Fasted Weight: 85.1
Age: 25
Height: 5’10/178cm
BP: 120/75
BG: 4.1
Coaching: self managed coaching. Will likely switch to actual coaching once it gets to the nitty gritty of competing

Anabolics:
Sus: 600
Mast: 400
Npp: 200
Anadrol: 50mg oral
Clen: 60mcg oral
Gh: 5iu daily
Reta: 1mg weekly

Phase at the moment is a quick and aggressive tidy up phase after a very long bulk. Will run this phase for 4 weeks total and then maintain for a few weeks and reverse while slowly pushing anabolics in increments. Gh kept in daily to fuel recovery. Reta in there to suppress appetite slightly and will be kept at 0.5mg when bulking to improve insulin sensitivity and prevent excessive weight gain when pushing cals and bodyweight:

Nutrition:
Cal: 2.1k
P: 180
F: 40
C: 250

Static cals across the week for this short fat loss phase. Should have me roughly at .5-1kg weekly loss. Want to be aggressive but not too aggressive where muscle loss occurs. Protein kept reasonable to help keep mass and carbs to fuel sessions and post training recovery. Have found my fats don’t need to run on the higher side and feel much better with this nutritional setup.

Training:

Pull:

Sa Pulldown: 1x8-10, 1x15-18 Rp

Primal Row: 1x8-10, 1x12-15 Rp

Prime Sa Lat Row: 1x8-10, 1x12-15

Laying Rear delt: 1x8-10, 1x15-18

Rope Pullover: 1x8-10, 1x12-15 Ds

Sa Preacher: 1x8-10, 2x12-15 Ds

Behind back cable: 1x12-15, 2x15-20 Ds



Push:

Sa Tri Push sideways: 2x8-12

Dips: 2x max

Low inc smith: 2x6-10

Primal pec fly: 2x8-12

Hammer Shoulder Press: 2x7-10

Hammer overhead Tri: 2x8-12

Lat raise: 2x8-12



Legs 1 + bicep

SL Laying ham: 1x8-10, 1x15-18 Rp

1/2 kneeling Ham: 2x12-15, 1x15-20 Ds

Extension: 1x8-10, 1x15-18 Rp

Hack: 1x8-10, 1x12-15

Cybex Squat: 1x12-15, 1x15-20

Adductor: 1x8-10, 1x15-18 Rp

SL Toe Press: 2x12-15, 1x15-20

Facing away cable curl: 2x8-12



Upper + bicep

D handle curl facing: 2x8-10

Prime flat press: 2x7-10

Sa cable row: 2x7-10

Seated cable fly: 2x8-12

Sa Pulldown: 2x8-12

Extreme row: 2x7-10

Lat raise Mac: 2x8-12

Cable hammer: 2x8-12



Lower 2 + Tricep

Tri oh rope : 2x8-12

Glute Bridge: 1x8-10, 1x15-18 Rp

1/2 Kneeling Ham: 1x8-10, 1x15-18 Rp

BB RDL: 1x8-10, 1x12-15

SL Hip Press: 1x12-15, 1x15-20

Extension: 1x12-15, 1x15-20

Adductor: 1x8-10, 1x12-15

Standing Calf: 2x12-15, 1x15-20 Ds

Goal of training is to bring up all body parts but particularly adding some frequency arm wise because it’s an area I struggle with and something that can be trained with a slightly higher frequency where recovery won’t be an issue. Have been progressively getting stronger weekly even with the aggressive cut so looking forward to seeing where we go when we eventually rebound.

Outro:
I would like to thank my 2 very generous sponsors again and look forward to showcasing their products. I have logged for some time now and will be looking forward to continuing on my journey and doing evo and and all my boys proud. Below are some recent fasted shots from my own check ins.

Saw competing, came running. Good shit bro, and welcome to the forums!

Coaches feedback for the next few years will be "bigger and leaner", but it's a game of time and patience. Do you have a season in mind when you'd like to step on stage for the first time? Have a favorite division? And are you currently in a build phase or diet?

Would love to see a complete nutritional breakdown as well!

 

[Coolguy]

@BigCheese2000 looking good. if I was younger you would need to watch out

 

[BigCheese2000]

@BigCheese2000 looking good. if I was younger you would need to watch out

No worries foss just trying to catch up to you big fella

 

[BigCheese2000]

Saw competing, came running. Good shit bro, and welcome to the forums!

Coaches feedback for the next few years will be "bigger and leaner", but it's a game of time and patience. Do you have a season in mind when you'd like to step on stage for the first time? Have a favorite division? And are you currently in a build phase or diet?

Would love to see a complete nutritional breakdown as well!

I would be thinking towards the back end of 2027! Hoping to have a reasonable base by that point. Especially with novice competitions should be alright. Would definitely just do classic. Personal favourite of mine. I’m just doing a bit of a mini cut currently. Have 2/3 weeks to go depending on how scale and visuals go.

Nutrition wise very basic stuff

M1
High protein Greek yoghurt
Whey
Blueberries/ strawberries

M2
Chicken
Potato
Mixed veg/pineapple

M3
Basa fillet
Potato
Mixed veg


M4
Chicken
Potato
Mix veg/pineapple

Very basic but digestion is in a good spot. Hit the point of food fatigue last build session so almost a resensitisation phase in prep for the next build phase.

 

[R.AP]

I would be thinking towards the back end of 2027! Hoping to have a reasonable base by that point. Especially with novice competitions should be alright. Would definitely just do classic. Personal favourite of mine. I’m just doing a bit of a mini cut currently. Have 2/3 weeks to go depending on how scale and visuals go.

Nutrition wise very basic stuff

M1
High protein Greek yoghurt
Whey
Blueberries/ strawberries

M2
Chicken
Potato
Mixed veg/pineapple

M3
Basa fillet
Potato
Mixed veg


M4
Chicken
Potato
Mix veg/pineapple

Very basic but digestion is in a good spot. Hit the point of food fatigue last build session so almost a resensitisation phase in prep for the next build phase.

Nice work bro!

Nutrition is pretty good! I was mainly asking about phase though to measure against your cycle. Having a long and successful career in bodybuilding (and of course by this I mean putting on enough muscle as well) is about sustainability and longevity.

Basically, how long can I stay healthy on cycle? I.E how long can I stay on cycle?

From this perspective man orals just aren't the way to go. I'd pull the Anadrol. The additional anabolic load won't help with your deficit.

Trying to look after your lipids as well do you have any source of Omega 3's/ 9's/ healthy fats in your diet?

You mentioned digestion is good obv - is it like that when you're pushing the food higher as well?

Some low hanging fruit here is

Avocado
Macadamia nuts
Walnuts

 

[Allupfromhere]

Love you lohng time @BigCheese2000

 

[BigCheese2000]

Nice work bro!

Nutrition is pretty good! I was mainly asking about phase though to measure against your cycle. Having a long and successful career in bodybuilding (and of course by this I mean putting on enough muscle as well) is about sustainability and longevity.

Basically, how long can I stay healthy on cycle? I.E how long can I stay on cycle?

From this perspective man orals just aren't the way to go. I'd pull the Anadrol. The additional anabolic load won't help with your deficit.

Trying to look after your lipids as well do you have any source of Omega 3's/ 9's/ healthy fats in your diet?

You mentioned digestion is good obv - is it like that when you're pushing the food higher as well?

Some low hanging fruit here is

Avocado
Macadamia nuts
Walnuts

Digestion is relatively decent outside of the last 2 or so weeks of the build phases. From taking in coaches content that’s generally how I’ve ran it myself, once I get to that point I’d drop the cals down and reset. Fat wise I do take an omega complex. Could defo include some more fats though. In regards anadrol I will keep it in mind thank you for the info!

 

[BigCheese2000]

Love you lohng time @BigCheese2000

Og brother

 

[R.AP]

Digestion is relatively decent outside of the last 2 or so weeks of the build phases. From taking in coaches content that’s generally how I’ve ran it myself, once I get to that point I’d drop the cals down and reset. Fat wise I do take an omega complex. Could defo include some more fats though. In regards anadrol I will keep it in mind thank you for the info!

Any time brother! Looking forward to seeing how you go with your first comp. Even if it's a while away! I have a few boys on in Season C 2027 so we might run into each other.

There are few experiences like it and show day comes around and leaves REAL quick! Soak it up.

 

[BigCheese2000]

Any time brother! Looking forward to seeing how you go with your first comp. Even if it's a while away! I have a few boys on in Season C 2027 so we might run into each other.

There are few experiences like it and show day comes around and leaves REAL quick! Soak it up.

Would be a pleasure bro! Thank you for dropping in. Insights are always appreciated! Will be for sure hopping on coaching at the back end of the year likely so may end up giving you a shout

 

[BigCheese2000]

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

 

[LevButlerov]

I would be thinking towards the back end of 2027! Hoping to have a reasonable base by that point. Especially with novice competitions should be alright. Would definitely just do classic. Personal favourite of mine. I’m just doing a bit of a mini cut currently. Have 2/3 weeks to go depending on how scale and visuals go.

Nutrition wise very basic stuff

M1
High protein Greek yoghurt
Whey
Blueberries/ strawberries

M2
Chicken
Potato
Mixed veg/pineapple

M3
Basa fillet
Potato
Mixed veg


M4
Chicken
Potato
Mix veg/pineapple

Very basic but digestion is in a good spot. Hit the point of food fatigue last build session so almost a resensitisation phase in prep for the next build phase.

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

Good progress you really are getting lean fast! @BigCheese2000 very impressive

 

[Allupfromhere]

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

Brother @Gold Standard Labs def getting around this one lol

 

[BigCheese2000]

Good progress you really are getting lean fast! @BigCheese2000 very impressive

Getting there lev! Will be a big rebound after this!

 

[BigCheese2000]

View attachment 167791
Brother @Gold Standard Labs def getting around this one lol

he’s the best bro he really looks after all us boys @Gold Standard Labs. Appreciate your positivity and support as well big fella! Big things for us in 2026

 

[Allupfromhere]

he’s the best bro he really looks after all us boys @Gold Standard Labs. Appreciate your positivity and support as well big fella! Big things for us in 2026

Bigggg things brother

 

[LevButlerov]

Getting there lev! Will be a big rebound after this!

huge rebound but nice fill out too

 

[BigCheese2000]

huge rebound but nice fill out too

Absolutely bro appetite is fixed and will push cals up slower this time to make sure digestion and appetite stays fresh throughout! Looking forward to this year. Already been a big year of progress for me in 25, so 26 should be even better

 

[BigCheese2000]

Lower + Tricep:
Overhead Rope Extension: 20x9, x8
Smith Glute Bridge: 60x10, x6
1/2 Kneeling Ham Curl: 26.25x7, x6
BB Rdl: 140x7, x4
SL Cybex 45 Degree Press: 90x11, x9
Nautilus Extension: jx8, x6
Cybex Adductor: 68x13
Horizontal Leg Press Calves: 210x10, x8

Overall good leg day some nice progressions. Now time to get strong adductor one lighter set as with my last leg day I had a slight twinge on my final set. It felt okay today but didn’t wanna rock the boat too much either. Have a selection of exercises I truly enjoy and have a large runway of progression for. Strength increasing slightly throughout the minicut despite the cals going down aggressively. Most muscle built will be retained 100% and possibly even a slight bit of tissue added. Will outline my plan reversing out of the mini cut once it’s concluded

 

[LevButlerov]

Absolutely bro appetite is fixed and will push cals up slower this time to make sure digestion and appetite stays fresh throughout! Looking forward to this year. Already been a big year of progress for me in 25, so 26 should be even better

Lower + Tricep:
Overhead Rope Extension: 20x9, x8
Smith Glute Bridge: 60x10, x6
1/2 Kneeling Ham Curl: 26.25x7, x6
BB Rdl: 140x7, x4
SL Cybex 45 Degree Press: 90x11, x9
Nautilus Extension: jx8, x6
Cybex Adductor: 68x13
Horizontal Leg Press Calves: 210x10, x8

Overall good leg day some nice progressions. Now time to get strong adductor one lighter set as with my last leg day I had a slight twinge on my final set. It felt okay today but didn’t wanna rock the boat too much either. Have a selection of exercises I truly enjoy and have a large runway of progression for. Strength increasing slightly throughout the minicut despite the cals going down aggressively. Most muscle built will be retained 100% and possibly even a slight bit of tissue added. Will outline my plan reversing out of the mini cut once it’s concluded

pushing it hard again! dont rock too hard lets go slowly on this

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Dreamer]

Lower + Tricep:
Overhead Rope Extension: 20x9, x8
Smith Glute Bridge: 60x10, x6
1/2 Kneeling Ham Curl: 26.25x7, x6
BB Rdl: 140x7, x4
SL Cybex 45 Degree Press: 90x11, x9
Nautilus Extension: jx8, x6
Cybex Adductor: 68x13
Horizontal Leg Press Calves: 210x10, x8

Overall good leg day some nice progressions. Now time to get strong adductor one lighter set as with my last leg day I had a slight twinge on my final set. It felt okay today but didn’t wanna rock the boat too much either. Have a selection of exercises I truly enjoy and have a large runway of progression for. Strength increasing slightly throughout the minicut despite the cals going down aggressively. Most muscle built will be retained 100% and possibly even a slight bit of tissue added. Will outline my plan reversing out of the mini cut once it’s concluded

Nice training brother, 140 on Rdls is solid.

Its gonna be a monster push for you for sure

 

[BigCheese2000]

Nice training brother, 140 on Rdls is solid.

Its gonna be a monster push for you for sure

180 for 5-7 by end of 26 is the goal! Have the movement locked in nicely lower back feels amazing. Excited to see where team gold lands bro! Just gotta be patient and stay as lean as you pushing

 

[Coolguy]

180 for 5-7 by end of 26 is the goal! Have the movement locked in nicely lower back feels amazing. Excited to see where team gold lands bro! Just gotta be patient and stay as lean as you pushing

180 for 6-7

 

[BigCheese2000]

180 for 6-7

Cmon bro

 

[Mobster]

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

What's the thinking behind the flip flopping / back and forth

 

[BigCheese2000]

What's the thinking behind the flip flopping / back and forth

Appetite was shot throughout a bulk and was turning counterproductive . Not flip flopping at all just pointless continuing

 

[stevesmi]

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

@BigCheese2000 good job on this. Two weeks pushing the aggressive deficit is a good plan. This way you can re-evaluate where things go. Keep up the good work.

 

[waggat]

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

Looking really good here mate. Awesome detail in your quads and shoulders.

Lower + Tricep:
Overhead Rope Extension: 20x9, x8
Smith Glute Bridge: 60x10, x6
1/2 Kneeling Ham Curl: 26.25x7, x6
BB Rdl: 140x7, x4
SL Cybex 45 Degree Press: 90x11, x9
Nautilus Extension: jx8, x6
Cybex Adductor: 68x13
Horizontal Leg Press Calves: 210x10, x8

Overall good leg day some nice progressions. Now time to get strong adductor one lighter set as with my last leg day I had a slight twinge on my final set. It felt okay today but didn’t wanna rock the boat too much either. Have a selection of exercises I truly enjoy and have a large runway of progression for. Strength increasing slightly throughout the minicut despite the cals going down aggressively. Most muscle built will be retained 100% and possibly even a slight bit of tissue added. Will outline my plan reversing out of the mini cut once it’s concluded

Nice workout. 140 RDL's is impressive.

 

[ceo]

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

Bros, there's a lot to work with with this. You're making good progress. I like the fasted progress photos and I like the two-week pushing aggressive deficit. @BigCheese2000

 

[R.AP]

Would be a pleasure bro! Thank you for dropping in. Insights are always appreciated! Will be for sure hopping on coaching at the back end of the year likely so may end up giving you a shout

Whenever you're ready bro! I've got 8 UGL/ EVO clients on stage Season C this year so keep an eye out for their updates as well. I'll be following in the mean time!

 

[Ulter]

Getting there lev! Will be a big rebound after this!

Amazing work on this, boss! @BigCheese2000 the rebound effect is fantastic, you're never going to go wrong.

 

[ROIDDERS]

Fasted progress photos. Body composition decent. I reckon another 2 weeks pushing the aggressive deficit should do the trick then time to reverse

@BigCheese2000 EVO family always appreciates your modesty. Let's be honest though, you look fantastic. Most people would kill for your physique.

 

[2Thick]

Lower + Tricep:
Overhead Rope Extension: 20x9, x8
Smith Glute Bridge: 60x10, x6
1/2 Kneeling Ham Curl: 26.25x7, x6
BB Rdl: 140x7, x4
SL Cybex 45 Degree Press: 90x11, x9
Nautilus Extension: jx8, x6
Cybex Adductor: 68x13
Horizontal Leg Press Calves: 210x10, x8

Overall good leg day some nice progressions. Now time to get strong adductor one lighter set as with my last leg day I had a slight twinge on my final set. It felt okay today but didn’t wanna rock the boat too much either. Have a selection of exercises I truly enjoy and have a large runway of progression for. Strength increasing slightly throughout the minicut despite the cals going down aggressively. Most muscle built will be retained 100% and possibly even a slight bit of tissue added. Will outline my plan reversing out of the mini cut once it’s concluded

Absolutely love to see this, my man. Good job on the leg training, and I love the hamstring curls. Amazing job. @BigCheese2000

 

[BigCheese2000]

Rest day/
Was scheduled anyway but well deserved rest day. Getting to the point now where I’m pretty fried and hunger is high. @Prymal Reta definitely doing the trick appetite wise, energy just waning slightly on my last week. Plan for next week is train as normal. As soon as minicut is done I will shoot back up to 2.6 cals and take a week of devolume. Will keep 1-2 rir and drop one working set from each movement for the week. Won’t be a full deload. Will be good post diet with cals going up and fatigue washing away. Looking forward to the slight increase of cals and rebounding.

 

[LevButlerov]

Rest day/
Was scheduled anyway but well deserved rest day. Getting to the point now where I’m pretty fried and hunger is high. @Prymal Reta definitely doing the trick appetite wise, energy just waning slightly on my last week. Plan for next week is train as normal. As soon as minicut is done I will shoot back up to 2.6 cals and take a week of devolume. Will keep 1-2 rir and drop one working set from each movement for the week. Won’t be a full deload. Will be good post diet with cals going up and fatigue washing away. Looking forward to the slight increase of cals and rebounding.

get rest, its best to jump back when you're fully rested and good to hear about retatrutide it works!

 

[BigCheese2000]

get rest, its best to jump back when you're fully rested and good to hear about retatrutide it works!

Yeah 100% bro @Prymal stuff is top tier!

 

[BigCheese2000]

Fasted check in shots this morning. Last week of minicut, potentially will add an extra week to get extra lean lean to push up. Unfortunately that slight twinge in my adductor from last week played up during my leg session yesterday. Going to take a week off of leg training fully this week. Plan is to run Push/Pull/Rest/Upper/Rest/Push/Pull.

Then start with a leg and tricep session the Monday. It’s only a slight twinge so nothing of concern. Almost treating this as a week to have fun also. Will follow my stock standard push, pull and upper sessions anyway won’t be random stuff so can still track progressions

 

[LevButlerov]

Fasted check in shots this morning. Last week of minicut, potentially will add an extra week to get extra lean lean to push up. Unfortunately that slight twinge in my adductor from last week played up during my leg session yesterday. Going to take a week off of leg training fully this week. Plan is to run Push/Pull/Rest/Upper/Rest/Push/Pull.

Then start with a leg and tricep session the Monday. It’s only a slight twinge so nothing of concern. Almost treating this as a week to have fun also. Will follow my stock standard push, pull and upper sessions anyway won’t be random stuff so can still track progressions

very lean fasted check in is good
adductor how bad?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Trenhead3cc]

Looking good bro!

 

[Dreamer]

Fasted check in shots this morning. Last week of minicut, potentially will add an extra week to get extra lean lean to push up. Unfortunately that slight twinge in my adductor from last week played up during my leg session yesterday. Going to take a week off of leg training fully this week. Plan is to run Push/Pull/Rest/Upper/Rest/Push/Pull.

Then start with a leg and tricep session the Monday. It’s only a slight twinge so nothing of concern. Almost treating this as a week to have fun also. Will follow my stock standard push, pull and upper sessions anyway won’t be random stuff so can still track progressions

Looking great man, leaning out quite nicely. Good idea to give the legs some rest

 

[waggat]

Fasted check in shots this morning. Last week of minicut, potentially will add an extra week to get extra lean lean to push up. Unfortunately that slight twinge in my adductor from last week played up during my leg session yesterday. Going to take a week off of leg training fully this week. Plan is to run Push/Pull/Rest/Upper/Rest/Push/Pull.

Then start with a leg and tricep session the Monday. It’s only a slight twinge so nothing of concern. Almost treating this as a week to have fun also. Will follow my stock standard push, pull and upper sessions anyway won’t be random stuff so can still track progressions

That sucks about the adductor strain mate. As you say, hopefully nothing major. The change to a week of upper body stuff will keep things fresh.

Looking good in the photos. Your chest, back and shoulders look awesome in that front double bi! Really nice size and shape.

 

[BigCheese2000]

That sucks about the adductor strain mate. As you say, hopefully nothing major. The change to a week of upper body stuff will keep things fresh.

Looking good in the photos. Your chest, back and shoulders look awesome in that front double bi! Really nice size and shape.

Really appreciate it bro thank you! I think a proper week should do the trick! Then leading into a devolume it’s a good time to make sure its 110%

 

[BigCheese2000]

Looking good bro!

Cheers big man! Getting there

 

[BigCheese2000]

very lean fasted check in is good
adductor how bad?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

Probably just a small strain. A week off should do the trick and then it’s into a devolume so shouldn’t be any worries

 

[BigCheese2000]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

 

[LevButlerov]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

GSL has good NPP means, you should redo a TD pic of it for Team GSL @Gold Standard Labs @BigCheese2000

 

[stevesmi]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

@BigCheese2000 good pushing workout right here. I like how you mix in the dips and the other pectoral exercises. That's a good one.

 

[BigCheese2000]

Post pull shots. Workout logged on sister log. Pleased and last week of mini cut

 

[Allupfromhere]

Post pull shots. Workout logged on sister log. Pleased and last week of mini cut

Fuck yeah King. Back shots are absolute fire

 

[Mobster]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

That's what we like

 

[BigCheese2000]

Fuck yeah King. Back shots are absolute fire

Love it bro thank you! Posterior development in general will be a big focus!

 

[CypherOCE]

Post pull shots. Workout logged on sister log. Pleased and last week of mini cut

This. This is Fkn awesome

You’ve come leaps and bounds cheese, keep up the good work

 

[Mr.liftz]

Hell yea brother,training is looking solid and physic is coming along decently!! keep up the hard work bro,its paying off

 

[BigCheese2000]

This. This is Fkn awesome

You’ve come leaps and bounds cheese, keep up the good work

Thanks so much big man can’t wait to see on cycle ducky again now baby matters are taken care of

 

[BigCheese2000]

Hell yea brother,training is looking solid and physic is coming along decently!! keep up the hard work bro,its paying off

Fuck yeah bro thank you! Glad you’re also on team @Gold Standard Labs

 

[waggat]

Post pull shots. Workout logged on sister log. Pleased and last week of mini cut

Holy shit mate... Shoulders really popping there hey!

Can't help but notice your calves either.

 

[ceo]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

Bro's, excellent job on the pushing routine. That definitely makes wide shoulder and thick body. I like it a lot. I started out always working my chest when I was a teen. @BigCheese2000

 

[Ulter]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

Keep up the good work on the pushing routine. @BigCheese2000 the body is definitely fresh and responsive. And I love the Retatrutide. It's a good one.

 

[2Thick]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

@BigCheese2000 heck of a job my man. This is the way to get in a good workout. I give you a lot of credit; you're doing just enough volume as well on those shoulders without overtraining them.

 

[ROIDDERS]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

The sideways are looking really good and so are the weighted dips. I like to see this type of training. It's not bad. @BigCheese2000

 

[RoySimpson]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

@BigCheese2000 Awesome push day right here!

 

[BigCheese2000]

The sideways are looking really good and so are the weighted dips. I like to see this type of training. It's not bad. @BigCheese2000

Thanks bro! I’m very much enjoying the weighted dips. 2 plates will fall soon enough

 

[BigCheese2000]

@BigCheese2000 heck of a job my man. This is the way to get in a good workout. I give you a lot of credit; you're doing just enough volume as well on those shoulders without overtraining them.

100% bro. Bit of a stronger bodypart as well so something where I can shift a bit of extra volume into the chest

 

[BigCheese2000]

Holy shit mate... Shoulders really popping there hey!

Can't help but notice your calves either.

Really appreciate that bro! Trying to get middle aged dad who’s never been in a gym calves

 

[BigCheese2000]

Wednesday update:
hope all the Aussie brothers are well! Slower update today. Rest day. Would normally be a leg session but with the adductor strain I’m taking the week off legs and then devolume
Next week. Was a planned devolume regardless though. So everything will be with a set taken off and 1-2 rir. In regards to volume escalations those will be saved for the push up. Didn’t make sense to add sets and intensifiers throughout an aggressive deficit. Bodyweight wise we are holdimg
Around 82kg. Not large by any mark but would have been 5kg up from the start of the year logging and arguably with a small bit of size put on. I’m thinking along the lines of 10-12kg put on over a 26 week period. Slow
And steady allowing for a rate of gain around .5kg per week which is fairly manageable. Although likely will get a decently sized shift in bodyweight first week or two as calories taper up. Will give a caloric update once I get to this Sunday. New cals for rebound and growth phase to be lined out. With my activity level being 20-30k steps and naturally struggling to get weight up I will go straight to 3k cals from 1.7/8. Spending time in the 2s would be a waste imo

 

[ROIDDERS]

Thanks bro! I’m very much enjoying the weighted dips. 2 plates will fall soon enough

that's what we like to see. Keep it up.

 

[2Thick]

100% bro. Bit of a stronger bodypart as well so something where I can shift a bit of extra volume into the chest

nice job man. It seems like you have built a strong amount of knowledge

 

[ballin2504]

Push:
Sideways Sa Rope Push: 14x8, x7
Weighted Dips: +30kg x 6, x3
Low incline smith: 41.25x7, x4
Primal Pec Fly: 70x10, x7
Cybex Shoulder: 62.5x9, x6
Hammer Overhead Sa Ext: 30x9, x8
DB Lat Raise: 10x10, x8

Good push day today. Pretty much overloaded or maintained all movements. Body feels fresh and responsive. Can tell @Gold Standard Labs npp is doing the business strength wise and joints feel great. Even in an aggressive deficit! @Prymal reta is 100% keeping the appetite at bay. Have split my shots into 3 for this short phase and feels fantastic. Very excited for the upcoming year and appreciative of the 2 boys for all their support

@BigCheese2000 looks like it’s all going good for you brother.

 

[LevButlerov]

Wednesday update:
hope all the Aussie brothers are well! Slower update today. Rest day. Would normally be a leg session but with the adductor strain I’m taking the week off legs and then devolume
Next week. Was a planned devolume regardless though. So everything will be with a set taken off and 1-2 rir. In regards to volume escalations those will be saved for the push up. Didn’t make sense to add sets and intensifiers throughout an aggressive deficit. Bodyweight wise we are holdimg
Around 82kg. Not large by any mark but would have been 5kg up from the start of the year logging and arguably with a small bit of size put on. I’m thinking along the lines of 10-12kg put on over a 26 week period. Slow
And steady allowing for a rate of gain around .5kg per week which is fairly manageable. Although likely will get a decently sized shift in bodyweight first week or two as calories taper up. Will give a caloric update once I get to this Sunday. New cals for rebound and growth phase to be lined out. With my activity level being 20-30k steps and naturally struggling to get weight up I will go straight to 3k cals from 1.7/8. Spending time in the 2s would be a waste imo

rest day you meal prep I hope

 

[BigCheese2000]

rest day you meal prep I hope

Always Lev! Usually do 2 days of meals at a time though. Personal preference but I don’t like reheating past 2 days! Although different for everyone! Off to train upper now

 

[LevButlerov]

Always Lev! Usually do 2 days of meals at a time though. Personal preference but I don’t like reheating past 2 days! Although different for everyone! Off to train upper now

You should do all meal prep for the week easier

 

[BigCheese2000]

You should do all meal prep for the week easier

Defo more convenient bro but just find it doesn’t taste the same after the 2 day mark! I’m no chef unfortunately

 

[LevButlerov]

Defo more convenient bro but just find it doesn’t taste the same after the 2 day mark! I’m no chef unfortunately

lol i got you

 

[BigCheese2000]

Upper Day:
Prime Flat Pec Plate: 55x8, x10
Prime Sa Lat Row: 35x9, x8
Primal Pec Fly: 72.25x10, x8
Sa Watson Pulldown: 12x8, x7
Prime Extreme Row: 90x8, x8
Lat Raise Machine: 26.25x8, x5
Facing Stack Cable Curl: 12x9, x8
Panatta Super French: 15x12, x10

Slightly different upper today. Normally do upper bicep and lower tricep but modified due to week off legs. Great session today everything overloaded. With the prime pieces split the load between the mid and top pegs and then for my 2nd set put some more load on the eccentric as there’s some extra strength there and keeping reps within rep range. Body feels fresh, no sides and recovery is awesome. Have a rest day today and push and pull over the weekend. Devolume and escalation of calories starts Monday with a leg session. Cals to be outlined in Mondays log post.

 

[Pigsy]

Upper Day:
Prime Flat Pec Plate: 55x8, x10
Prime Sa Lat Row: 35x9, x8
Primal Pec Fly: 72.25x10, x8
Sa Watson Pulldown: 12x8, x7
Prime Extreme Row: 90x8, x8
Lat Raise Machine: 26.25x8, x5
Facing Stack Cable Curl: 12x9, x8
Panatta Super French: 15x12, x10

Slightly different upper today. Normally do upper bicep and lower tricep but modified due to week off legs. Great session today everything overloaded. With the prime pieces split the load between the mid and top pegs and then for my 2nd set put some more load on the eccentric as there’s some extra strength there and keeping reps within rep range. Body feels fresh, no sides and recovery is awesome. Have a rest day today and push and pull over the weekend. Devolume and escalation of calories starts Monday with a leg session. Cals to be outlined in Mondays log post.

Nice session there brother

 

[LevButlerov]

Upper Day:
Prime Flat Pec Plate: 55x8, x10
Prime Sa Lat Row: 35x9, x8
Primal Pec Fly: 72.25x10, x8
Sa Watson Pulldown: 12x8, x7
Prime Extreme Row: 90x8, x8
Lat Raise Machine: 26.25x8, x5
Facing Stack Cable Curl: 12x9, x8
Panatta Super French: 15x12, x10

Slightly different upper today. Normally do upper bicep and lower tricep but modified due to week off legs. Great session today everything overloaded. With the prime pieces split the load between the mid and top pegs and then for my 2nd set put some more load on the eccentric as there’s some extra strength there and keeping reps within rep range. Body feels fresh, no sides and recovery is awesome. Have a rest day today and push and pull over the weekend. Devolume and escalation of calories starts Monday with a leg session. Cals to be outlined in Mondays log post.

Upper day looks good would be nice to see some bicep pumps @BigCheese2000

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

Upper Day:
Prime Flat Pec Plate: 55x8, x10
Prime Sa Lat Row: 35x9, x8
Primal Pec Fly: 72.25x10, x8
Sa Watson Pulldown: 12x8, x7
Prime Extreme Row: 90x8, x8
Lat Raise Machine: 26.25x8, x5
Facing Stack Cable Curl: 12x9, x8
Panatta Super French: 15x12, x10

Slightly different upper today. Normally do upper bicep and lower tricep but modified due to week off legs. Great session today everything overloaded. With the prime pieces split the load between the mid and top pegs and then for my 2nd set put some more load on the eccentric as there’s some extra strength there and keeping reps within rep range. Body feels fresh, no sides and recovery is awesome. Have a rest day today and push and pull over the weekend. Devolume and escalation of calories starts Monday with a leg session. Cals to be outlined in Mondays log post.

Ill be honest brother - I dont know what half of those movements are, but I know with you theyd be done perfectly and in there for a reason.

Cant wait to see you start pushing the cals

 

[Kopite67]

Upper Day:
Prime Flat Pec Plate: 55x8, x10
Prime Sa Lat Row: 35x9, x8
Primal Pec Fly: 72.25x10, x8
Sa Watson Pulldown: 12x8, x7
Prime Extreme Row: 90x8, x8
Lat Raise Machine: 26.25x8, x5
Facing Stack Cable Curl: 12x9, x8
Panatta Super French: 15x12, x10

Slightly different upper today. Normally do upper bicep and lower tricep but modified due to week off legs. Great session today everything overloaded. With the prime pieces split the load between the mid and top pegs and then for my 2nd set put some more load on the eccentric as there’s some extra strength there and keeping reps within rep range. Body feels fresh, no sides and recovery is awesome. Have a rest day today and push and pull over the weekend. Devolume and escalation of calories starts Monday with a leg session. Cals to be outlined in Mondays log post.

Solid block of work there brother. Look forward to seeing what the next stage brings if the calories are being pushed up

 

[BigCheese2000]

Upper day looks good would be nice to see some bicep pumps @BigCheese2000

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Defo bro will do some fasted shots on Monday once all is wrapped up!

 

[BigCheese2000]

Ill be honest brother - I dont know what half of those movements are, but I know with you theyd be done perfectly and in there for a reason.

Cant wait to see you start pushing the cals

All just basic movements but different equipmenti do shorten it a bit so maybe a bit messy to read at times

 

[BeMe]

Upper Day:
Prime Flat Pec Plate: 55x8, x10
Prime Sa Lat Row: 35x9, x8
Primal Pec Fly: 72.25x10, x8
Sa Watson Pulldown: 12x8, x7
Prime Extreme Row: 90x8, x8
Lat Raise Machine: 26.25x8, x5
Facing Stack Cable Curl: 12x9, x8
Panatta Super French: 15x12, x10

Slightly different upper today. Normally do upper bicep and lower tricep but modified due to week off legs. Great session today everything overloaded. With the prime pieces split the load between the mid and top pegs and then for my 2nd set put some more load on the eccentric as there’s some extra strength there and keeping reps within rep range. Body feels fresh, no sides and recovery is awesome. Have a rest day today and push and pull over the weekend. Devolume and escalation of calories starts Monday with a leg session. Cals to be outlined in Mondays log post.

Damn I wanna train at your gym. Thats a sweet list of equipment

 

[waggat]

Upper Day:
Prime Flat Pec Plate: 55x8, x10
Prime Sa Lat Row: 35x9, x8
Primal Pec Fly: 72.25x10, x8
Sa Watson Pulldown: 12x8, x7
Prime Extreme Row: 90x8, x8
Lat Raise Machine: 26.25x8, x5
Facing Stack Cable Curl: 12x9, x8
Panatta Super French: 15x12, x10

Slightly different upper today. Normally do upper bicep and lower tricep but modified due to week off legs. Great session today everything overloaded. With the prime pieces split the load between the mid and top pegs and then for my 2nd set put some more load on the eccentric as there’s some extra strength there and keeping reps within rep range. Body feels fresh, no sides and recovery is awesome. Have a rest day today and push and pull over the weekend. Devolume and escalation of calories starts Monday with a leg session. Cals to be outlined in Mondays log post.

Nice looking upper workout mate. Good number and selection of exercises. Is that first chest exercise a press?

I've just incorporated an upper day for the first time in years and it definitely feels good having everything pumped.

 

[BigCheese2000]

Nice looking upper workout mate. Good number and selection of exercises. Is that first chest exercise a press?

I've just incorporated an upper day for the first time in years and it definitely feels good having everything pumped.

It is bro it’s a flat plate loaded chest press! It’s prime so has the 3 loading pins where you can make it heavier in the eccentric, concentric or mid point of the movement. Can of course mix it up and can change it based on what day you’re on! Love it though!

 

[BigCheese2000]

Damn I wanna train at your gym. Thats a sweet list of equipment

It’s great bro I am spoiled I will say

 

[Trenhead3cc]

Ill be honest brother - I dont know what half of those movements are, but I know with you theyd be done perfectly and in there for a reason.

Cant wait to see you start pushing the cals

Ditto , any info on a couple of those exercises?