Approved Log 2026 Bulking Cycle - Testosterone Equipoise

[Farmboy]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

 

[Farmboy]

A better breakdown of the supplements

Supplements
Omega fish oils 1200mg
Taurine 1000mg
B5 500mg
Milk thistle 450 mg
NAC 1000mg
Red Yeast 1000mg
BCAA 8g
Vit C 1500mg
Melatonin 10 mg
HCG 300iu (wed/sun)

Gear
Test E 500mg/week (mon/fri)
EQ 200mg/week (mon/fri)
Dianabol 20mg - pwo heavy days
Nolvadex* 10mg if needed for nipple pain

The Nolva sits on hand in the event I experience nipple sensitivity which is always a possibility with the HCG on board but isn’t an automatic. The Dianabol is on hand depending how much the eq interferes with the estro numbers and if I need to intervene. Additionally, a little Diana here and there is just pleasant

 

[Farmboy]

The home gym setup, essential with the long hours worked. The 3am workouts aren’t ideal but they get the job done.

I’ve also attached images of my supplements as I was forgetful with my last post.

 

[Farmboy]

Second day off, arms

Warmup, stretches

Leg press
225lbs x 12 slow tempo
225lbs x 12 slow, stretch at compression
225lbs x 12 slow plus AMRAP partials

Cable curls - back to machine
70lbs x 12 long stretch
70lbs x 10 stretch and partials
70lbs x 8, AMRAP partials

Tricep rope cable curls
120lbs x 12, squeeze
120lbs x 12, squeeze and contract heavy
120lbs x 10, AMRAP partials

Tricep rope pushdowns
120lbs x 12
120lbs x 10 slow
120lbs x 10, AMRAP partials

Tricep rope over head extensions
120lbs x 12
120lbs x 9 slowed with partial
120lbs x 8 AMRAP partials with stretch

Short break then cardio 20minutes at lvl 10 on the elliptical, bpm 135-140

Did the first shot last night with the pin nurse all set up for the run. We’re very pregnant so it’s hard to say how long she’ll be in service until I have to take over but for now all is well. Workout felt great and there was plenty of gas in the tank to get through it all and still be able to put up a good showing on the elliptical

 

[Tankie]

You’ve come to the right place to share your cycle. I’m not one to speak on the dos and donts but plenty of good folks here that can!

Looks to be a nice and simple cycle! Mine sharing your current body stats and future goals?

Be prepared to get a log ready once one or two of the moderators see this.

Good luck! I’ll be watching.

 

[Farmboy]

You’ve come to the right place to share your cycle. I’m not one to speak on the dos and donts but plenty of good folks here that can!

Looks to be a nice and simple cycle! Mine sharing your current body stats and future goals?

Be prepared to get a log ready once one or two of the moderators see this.

Good luck! I’ll be watching.

100% brother, I look forward to this thread getting bumped into my next log

I stand just under 6ft tall, walking in at around 218lbs in the morning. The goal is just the steady slow accumulation of contractile tissue and the ability to maintain a high quality of life despite some old nagging injuries. I’m not a competitor in any way so you won’t see me cut down too crazy or dry haha I’m also a proponent of harm reduction so a lot of monitoring and support supplements are commonplace in my logs

 

[Kopite67]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

Nice start to the new log brother. You have great siza and shape and I love that you dont over do your cycles. The new regime with EQ is nice and it will be awesome to watch the changes as they occur. I look forward to following you along on your journey

 

[Farmboy]

Nice start to the new log brother. You have great siza and shape and I love that you dont over do your cycles. The new regime with EQ is nice and it will be awesome to watch the changes as they occur. I look forward to following you along on your journey

Low and slow for sure, the cycles will continue to gain over time but I’m loving where we’re at and I’m gaining experience as I go along

I appreciate it brother

 

[Freki]

The home gym setup, essential with the long hours worked. The 3am workouts aren’t ideal but they get the job done.

I’ve also attached images of my supplements as I was forgetful with my last post.

Nice home setup @Farmboy
Good luck with your bulk

I like the test to eq ratio I'm on the same.

 

[LevButlerov]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

A better breakdown of the supplements

Supplements
Omega fish oils 1200mg
Taurine 1000mg
B5 500mg
Milk thistle 450 mg
NAC 1000mg
Red Yeast 1000mg
BCAA 8g
Vit C 1500mg
Melatonin 10 mg
HCG 300iu (wed/sun)

Gear
Test E 500mg/week (mon/fri)
EQ 200mg/week (mon/fri)
Dianabol 20mg - pwo heavy days
Nolvadex* 10mg if needed for nipple pain

The Nolva sits on hand in the event I experience nipple sensitivity which is always a possibility with the HCG on board but isn’t an automatic. The Dianabol is on hand depending how much the eq interferes with the estro numbers and if I need to intervene. Additionally, a little Diana here and there is just pleasant

The home gym setup, essential with the long hours worked. The 3am workouts aren’t ideal but they get the job done.

I’ve also attached images of my supplements as I was forgetful with my last post.

Second day off, arms

Warmup, stretches

Leg press
225lbs x 12 slow tempo
225lbs x 12 slow, stretch at compression
225lbs x 12 slow plus AMRAP partials

Cable curls - back to machine
70lbs x 12 long stretch
70lbs x 10 stretch and partials
70lbs x 8, AMRAP partials

Tricep rope cable curls
120lbs x 12, squeeze
120lbs x 12, squeeze and contract heavy
120lbs x 10, AMRAP partials

Tricep rope pushdowns
120lbs x 12
120lbs x 10 slow
120lbs x 10, AMRAP partials

Tricep rope over head extensions
120lbs x 12
120lbs x 9 slowed with partial
120lbs x 8 AMRAP partials with stretch

Short break then cardio 20minutes at lvl 10 on the elliptical, bpm 135-140

Did the first shot last night with the pin nurse all set up for the run. We’re very pregnant so it’s hard to say how long she’ll be in service until I have to take over but for now all is well. Workout felt great and there was plenty of gas in the tank to get through it all and still be able to put up a good showing on the elliptical

good start to your bulk @Farmboy been following you for a long time, amazing progress you're big and strong!
nice TD pics from @pur-pharma-canada as well

 

[Farmboy]

good start to your bulk @Farmboy been following you for a long time, amazing progress you're big and strong!
nice TD pics from @pur-pharma-canada as well

It’s been going well for sure and I cannot thank you enough brother for your long time support and guidance

Love me some @pur-pharma-canada , so great to deal with and I can tell you, their EQ is smoooooth

 

[LevButlerov]

It’s been going well for sure and I cannot thank you enough brother for your long time support and guidance

Love me some @pur-pharma-canada , so great to deal with and I can tell you, their EQ is smoooooth

Happy to support you my EVO brother @Farmboy this will be the winning bulk.

lets see how you feel on the @pur-pharma-canada eq

 

[Mobster]

My advice would always be to add 5lbs or so on a bulk. It soon ads up

 

[stevesmi]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

@Farmboy I definitely like the training style. Push-pull legs is something that I've used for a long time. It's definitely a high-quality split and very fun and easy to follow.

 

[ROIDDERS]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

Looking good man, you seem like a down-to-earth modest dude for sure. I think that the compounds you're picking are good. I like the equipoise. @Farmboy

 

[2Thick]

Second day off, arms

Warmup, stretches

Leg press
225lbs x 12 slow tempo
225lbs x 12 slow, stretch at compression
225lbs x 12 slow plus AMRAP partials

Cable curls - back to machine
70lbs x 12 long stretch
70lbs x 10 stretch and partials
70lbs x 8, AMRAP partials

Tricep rope cable curls
120lbs x 12, squeeze
120lbs x 12, squeeze and contract heavy
120lbs x 10, AMRAP partials

Tricep rope pushdowns
120lbs x 12
120lbs x 10 slow
120lbs x 10, AMRAP partials

Tricep rope over head extensions
120lbs x 12
120lbs x 9 slowed with partial
120lbs x 8 AMRAP partials with stretch

Short break then cardio 20minutes at lvl 10 on the elliptical, bpm 135-140

Did the first shot last night with the pin nurse all set up for the run. We’re very pregnant so it’s hard to say how long she’ll be in service until I have to take over but for now all is well. Workout felt great and there was plenty of gas in the tank to get through it all and still be able to put up a good showing on the elliptical

Good job on the warm-up and stretches. The leg press and cable curls are on point. @Farmboy also love the tricep routine.

 

[ceo]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

@Farmboy Bros, definitely bulking is the way. I got a lot of love for it. You're going to get some good results on the classic EQ cycle. Definitely hit it hard.

 

[Ulter]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

Great job on the different pictures. Can definitely tell that you have a terrific base to work with. From here it's going to take conditioning to get you where you want to go. @Farmboy

 

[Farmboy]

My advice would always be to add 5lbs or so on a bulk. It soon ads up

I’ll push up for sure

 

[Farmboy]

@Farmboy I definitely like the training style. Push-pull legs is something that I've used for a long time. It's definitely a high-quality split and very fun and easy to follow.

It works well for the constant rotation of work, easy to remember that everything gets hit hard twice a week

 

[stevesmi]

It works well for the constant rotation of work, easy to remember that everything gets hit hard twice a week

the only thing to watch out for with this split and what got me in trouble in my mid 30's was the shoulder overtraining you can get doing push then pull. Got to be careful not to give your shoulders a beating on two straight sessions like that.

 

[Farmboy]

the only thing to watch out for with this split and what got me in trouble in my mid 30's was the shoulder overtraining you can get doing push then pull. Got to be careful not to give your shoulders a beating on two straight sessions like that.

100% brother, the shoulders do creep up on a guy doing this split. Even late last year, I ran into a few shoulder issues that really slowed me down.

Dedicated warmup sets and stretches have helped me so far but I’ll be watching the crunchiness closely

 

[Farmboy]

Last day off, back

Warmups and stretches

Cable face pulls
70lbs x 12
70lbs x 10 slow negative
70lbs x 10 slooow negative

Lat raises
15lbs x 12
20lbs x 10
20lbs x 10

Yates row
185lbs x 14 slow tempo and controlled descent
205lbs x 12 slow tempo
205lbs x 10 hold the positive, slow tempo

Laying lat pullover
90lbs x 12
105lbs x 12
105lbs x 10, some shifting to isolate the lats

Tricep rope lat pushdown
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials

Seated cable row
230lbs x 10, grip failed, plus two, grabbed straps
230lbs x 12, slow tempo, great back squeeze
230lbs x 12, very slow contraction, great squeeze and very controlled negative for a heavy stretch

Short break, shake and then onto cardio. 20 minutes at lvl 10, bpm 135-140

Had some challenges finding good activation during my laying pullovers but that’s not a big deal, I’ll sort out my form and get it locked in. Everything else felt very good especially the seated cable row. Pushing up the weight and really being mindful of the rep quality felt fantastic and gave me great benefit on both the heavy squeeze and the long stretch. Really enjoyed it.

Stuck to the max of three working sets per exercise and incorporated some active deadhangs throughout as a lat stretch without adding volume and moving into too much territory. Felt solid brothers

 

[stevesmi]

100% brother, the shoulders do creep up on a guy doing this split. Even late last year, I ran into a few shoulder issues that really slowed me down.

Dedicated warmup sets and stretches have helped me so far but I’ll be watching the crunchiness closely

yes 100% warming up is crucial. Keep that mobility in the shoulders with stretching. These are things that I failed to do in those days. Back then the only people to listen to were douche bags. Now you guys that are getting deep into the game have some great advice to tap into.

 

[ballin2504]

Alrighty brothers, the time has come for my first serious bulk of 2026, building off the foundation of my last two logs, one minor bulk with 300mg test e and a maintenance log with a cut rolled in. The growth in understanding over these two logs has been fantastic and the physical outcomes are positive.

This time around, the compound selection has expanded from the 300mg up to the 500mg classic with a EQ twist; added mostly for its estro controlling impacts. Originally I was thinking to run between 300 and 400 EQ but have been advised that a lower dose of 200mg weekly is more suitable.

The diet has also seen overhauls since this time last year and white rice now serves as a primary carb source for me. Easy to prep in large quantities and a great energy source for my high volume style of training. This is supported with chicken and ground beef, both of which are bought in large quantities and prepped weekly.

Supplementation is largely similar to my other logs with NAC, Fish oil, taurine, red yeast rice, b5 all dosed in the AM with vit C and melatonin dosed in the PM. The usual gang of dietary supplements are present as well including whatever whey protein was cheapest (low sugar) as well as your basic mass gainer for day where i am unable to pack enough food.

The training style is essentially a push/pull/legs and arms split with a minimum of three working sets per exercise with added intensifiers in the form of AMRAP partials.

I will attach images of the starting physique as of this morning but bear with me brothers as I could not get the light to cooperate and I’m looking somewhat washed out.

@Farmboy glad to see you got this log up and going man. It will be great I’m sure

 

[Farmboy]

First day on

Warmups, circles and stretches
Front dumbel raises
15lbs x 12
15lbs x 12
15lbs x 12

Seated incline cable flies - reduced weight
60lbs x 12, long stretch
60lbs x 12 stretch
60lbs x 10 AMRAP partials

Standing decline cable flies
60lbs x 12 squeeze
60lbs x 12 stretch and squeeze
60lbs x 11 AMRAP partials with long stretch

Forearm curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x 16, AMRAP

Leg press
225lbs x 12 slow tempo
225lbs x 12 sloooow tempo
225lbs x 12, plus AMRAP middle partials

Solid first day on shift, hitting everything I needed to pretty solidly. I again had a poorer rest than typical prior to the first shift so I reduced the weight slightly on the fly movements to reduce potential shoulder strain. Burn and pump was still solid and everything rolled out pretty nicely. Early bed tonight

 

[Kopite67]

Last day off, back

Warmups and stretches

Cable face pulls
70lbs x 12
70lbs x 10 slow negative
70lbs x 10 slooow negative

Lat raises
15lbs x 12
20lbs x 10
20lbs x 10

Yates row
185lbs x 14 slow tempo and controlled descent
205lbs x 12 slow tempo
205lbs x 10 hold the positive, slow tempo

Laying lat pullover
90lbs x 12
105lbs x 12
105lbs x 10, some shifting to isolate the lats

Tricep rope lat pushdown
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials

Seated cable row
230lbs x 10, grip failed, plus two, grabbed straps
230lbs x 12, slow tempo, great back squeeze
230lbs x 12, very slow contraction, great squeeze and very controlled negative for a heavy stretch

Short break, shake and then onto cardio. 20 minutes at lvl 10, bpm 135-140

Had some challenges finding good activation during my laying pullovers but that’s not a big deal, I’ll sort out my form and get it locked in. Everything else felt very good especially the seated cable row. Pushing up the weight and really being mindful of the rep quality felt fantastic and gave me great benefit on both the heavy squeeze and the long stretch. Really enjoyed it.

Stuck to the max of three working sets per exercise and incorporated some active deadhangs throughout as a lat stretch without adding volume and moving into too much territory. Felt solid brothers

Love the workload you have going @Farmboy .Do love me some Yates rows, though I haven't added them to my program for a bit so that reminds me.......

 

[Farmboy]

Love the workload you have going @Farmboy .Do love me some Yates rows, though I haven't added them to my program for a bit so that reminds me.......

Really hits the lats for me just right. Slow and controlled they’re really solid

 

[Farmboy]

Second day shift, wife got home late from work, kept me up

Warmups
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Cable curls - back to machine
70lbs x 12 stretch
70lbs x 12 stretch partials
70lbs x 10 AMRAP lengthened stretch

Cable curls - tricep rope
120lbs x 12
120lbs x 12 heavy squeeze
120lbs x 12, AMRAP partials

Tricep pushdowns - reduced weight
120lbs x 12 squeeze the lockout
120lbs x 12 squeeze
120lbs x 11, AMRAP partials

Tricep rope overhead extensions
120lbs x 12
120lbs x 10 partials
120lbs x 9 AMRAP partials

I failed in my mission to get to bed earlier, the missus getting home late wrecked that plan and I logged in only 5.5solid hours of rest. No where near enough. Tomorrow is my changeover day so I know that will help reset but this still was very poor.

Set and rep quality all felt solid, good overall performance and pump with my typical satisfying burn. Onto the days missions brothers

 

[Kopite67]

Second day shift, wife got home late from work, kept me up

Warmups
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Cable curls - back to machine
70lbs x 12 stretch
70lbs x 12 stretch partials
70lbs x 10 AMRAP lengthened stretch

Cable curls - tricep rope
120lbs x 12
120lbs x 12 heavy squeeze
120lbs x 12, AMRAP partials

Tricep pushdowns - reduced weight
120lbs x 12 squeeze the lockout
120lbs x 12 squeeze
120lbs x 11, AMRAP partials

Tricep rope overhead extensions
120lbs x 12
120lbs x 10 partials
120lbs x 9 AMRAP partials

I failed in my mission to get to bed earlier, the missus getting home late wrecked that plan and I logged in only 5.5solid hours of rest. No where near enough. Tomorrow is my changeover day so I know that will help reset but this still was very poor.

Set and rep quality all felt solid, good overall performance and pump with my typical satisfying burn. Onto the days missions brothers

Workout was solid brother. Life just gets in the way sometimes and often sleep is the victim. Log is looking brother

 

[waggat]

Last day off, back

Warmups and stretches

Cable face pulls
70lbs x 12
70lbs x 10 slow negative
70lbs x 10 slooow negative

Lat raises
15lbs x 12
20lbs x 10
20lbs x 10

Yates row
185lbs x 14 slow tempo and controlled descent
205lbs x 12 slow tempo
205lbs x 10 hold the positive, slow tempo

Laying lat pullover
90lbs x 12
105lbs x 12
105lbs x 10, some shifting to isolate the lats

Tricep rope lat pushdown
105lbs x 12
105lbs x 10 plus partials
105lbs x 9 AMRAP partials

Seated cable row
230lbs x 10, grip failed, plus two, grabbed straps
230lbs x 12, slow tempo, great back squeeze
230lbs x 12, very slow contraction, great squeeze and very controlled negative for a heavy stretch

Short break, shake and then onto cardio. 20 minutes at lvl 10, bpm 135-140

Had some challenges finding good activation during my laying pullovers but that’s not a big deal, I’ll sort out my form and get it locked in. Everything else felt very good especially the seated cable row. Pushing up the weight and really being mindful of the rep quality felt fantastic and gave me great benefit on both the heavy squeeze and the long stretch. Really enjoyed it.

Stuck to the max of three working sets per exercise and incorporated some active deadhangs throughout as a lat stretch without adding volume and moving into too much territory. Felt solid brothers

Nice pull workout mate. Like you said, activation is so important when training back. Looks like your doing nice controlled reps with a nice squeeze. Still hitting good weights as well!

 

[Dreamer]

Second day shift, wife got home late from work, kept me up

Warmups
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Cable curls - back to machine
70lbs x 12 stretch
70lbs x 12 stretch partials
70lbs x 10 AMRAP lengthened stretch

Cable curls - tricep rope
120lbs x 12
120lbs x 12 heavy squeeze
120lbs x 12, AMRAP partials

Tricep pushdowns - reduced weight
120lbs x 12 squeeze the lockout
120lbs x 12 squeeze
120lbs x 11, AMRAP partials

Tricep rope overhead extensions
120lbs x 12
120lbs x 10 partials
120lbs x 9 AMRAP partials

I failed in my mission to get to bed earlier, the missus getting home late wrecked that plan and I logged in only 5.5solid hours of rest. No where near enough. Tomorrow is my changeover day so I know that will help reset but this still was very poor.

Set and rep quality all felt solid, good overall performance and pump with my typical satisfying burn. Onto the days missions brothers

Nice training again brother - always like your amrap sets.

Keep working on sleep, I have the same struggle.

 

[Farmboy]

Nice training again brother - always like your amrap sets.

Keep working on sleep, I have the same struggle.

Sleep is the killer for sure, shift work is a battle

 

[RoySimpson]

The home gym setup, essential with the long hours worked. The 3am workouts aren’t ideal but they get the job done.

I’ve also attached images of my supplements as I was forgetful with my last post.

@Farmboy Home gym is the way to go! Wake up and get it done!

 

[Farmboy]

@Farmboy Home gym is the way to go! Wake up and get it done!

Starts the day right brother

 

[LevButlerov]

First day on

Warmups, circles and stretches
Front dumbel raises
15lbs x 12
15lbs x 12
15lbs x 12

Seated incline cable flies - reduced weight
60lbs x 12, long stretch
60lbs x 12 stretch
60lbs x 10 AMRAP partials

Standing decline cable flies
60lbs x 12 squeeze
60lbs x 12 stretch and squeeze
60lbs x 11 AMRAP partials with long stretch

Forearm curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x 16, AMRAP

Leg press
225lbs x 12 slow tempo
225lbs x 12 sloooow tempo
225lbs x 12, plus AMRAP middle partials

Solid first day on shift, hitting everything I needed to pretty solidly. I again had a poorer rest than typical prior to the first shift so I reduced the weight slightly on the fly movements to reduce potential shoulder strain. Burn and pump was still solid and everything rolled out pretty nicely. Early bed tonight

Second day shift, wife got home late from work, kept me up

Warmups
Lat raise
15lbs x 12
20lbs x 12
20lbs x 12

Cable curls - back to machine
70lbs x 12 stretch
70lbs x 12 stretch partials
70lbs x 10 AMRAP lengthened stretch

Cable curls - tricep rope
120lbs x 12
120lbs x 12 heavy squeeze
120lbs x 12, AMRAP partials

Tricep pushdowns - reduced weight
120lbs x 12 squeeze the lockout
120lbs x 12 squeeze
120lbs x 11, AMRAP partials

Tricep rope overhead extensions
120lbs x 12
120lbs x 10 partials
120lbs x 9 AMRAP partials

I failed in my mission to get to bed earlier, the missus getting home late wrecked that plan and I logged in only 5.5solid hours of rest. No where near enough. Tomorrow is my changeover day so I know that will help reset but this still was very poor.

Set and rep quality all felt solid, good overall performance and pump with my typical satisfying burn. Onto the days missions brothers

volume is strong again but I'd like to cut your tricep work by 1 set and increase volume to 25 on 1 set lets try it as a drop @Farmboy

 

[Farmboy]

volume is strong again but I'd like to cut your tricep work by 1 set and increase volume to 25 on 1 set lets try it as a drop @Farmboy

Sounds good, I’ll give it a go next arm day

 

[LevButlerov]

Sounds good, I’ll give it a go next arm day

awesome

 

[Farmboy]

Changeover onto nights, hit back

Warmups

Cable face pulls
70lbs x 12
70lbs x 12, hold
70lbs x 12 hold

Yates row
205lbs x 12, slow
225lbs x 10 slow tempo
225lbs x 10

Laying cable pullover - adjusted angle
90lbs x 12
90lbs x 12
90lbs x 12

Tricep rope lat pushdown
110lbs x 12 good stretch
125lbs x 12 stretch
125lbs x 10 stretch, AMRAP partials

Seated cable rows
230lbs x 12 slow tempo with long stretch
230lbs x 12 slow tempo, stretch
230lbs x 10, slow stretch with partials
230lbs x all stretch, weight controlled descent with middle ROM

Forearm cable curls - short ROM
230lbs x 8
230lbs x 7
230lbs x 7 AMRAP mini partials

Leg press
230lbs x 12
230lbs x 12
230lbs x 12, middle Rom AMRAP
230lbs x 5 burnout

Great long sleep last night, prepped for the changeover day. The back day was really solid, great lifts in all exercises with me pushing the weight up somewhat. I’m continuing to alter the form with my Laying Pullovers but seem to be moving in the right direction.

I tossed in some extra stretch work on the seated cable row that was less rep focused and more aimed towards getting that last bit of stretch out of my mid back and lats through veeery slow movements where the negative is much longer than the contraction. Felt really solid

 

[Kopite67]

Changeover onto nights, hit back

Warmups

Cable face pulls
70lbs x 12
70lbs x 12, hold
70lbs x 12 hold

Yates row
205lbs x 12, slow
225lbs x 10 slow tempo
225lbs x 10

Laying cable pullover - adjusted angle
90lbs x 12
90lbs x 12
90lbs x 12

Tricep rope lat pushdown
110lbs x 12 good stretch
125lbs x 12 stretch
125lbs x 10 stretch, AMRAP partials

Seated cable rows
230lbs x 12 slow tempo with long stretch
230lbs x 12 slow tempo, stretch
230lbs x 10, slow stretch with partials
230lbs x all stretch, weight controlled descent with middle ROM

Forearm cable curls - short ROM
230lbs x 8
230lbs x 7
230lbs x 7 AMRAP mini partials

Leg press
230lbs x 12
230lbs x 12
230lbs x 12, middle Rom AMRAP
230lbs x 5 burnout

Great long sleep last night, prepped for the changeover day. The back day was really solid, great lifts in all exercises with me pushing the weight up somewhat. I’m continuing to alter the form with my Laying Pullovers but seem to be moving in the right direction.

I tossed in some extra stretch work on the seated cable row that was less rep focused and more aimed towards getting that last bit of stretch out of my mid back and lats through veeery slow movements where the negative is much longer than the contraction. Felt really solid

Great amount of volume in this program brother. How are you fueling this workload of training and working on a property?

 

[Farmboy]

Great amount of volume in this program brother. How are you fueling this workload of training and working on a property?

Heavily with parsed out meals that are a balance of what I can over feed myself on but still make for the missus (normal human)

Today is a good example, multiple dishes of 6chicken thighs each approx 3 cups of lean white chicken each, on bed of two cups white pasta. Lunch, 8 turkey brekkie sausages, two cups rice, one cup green beans, before brekkie, two piece sourdough toast dry, black coffee and two protein shakes (one before and one after) the workout. Eating every couple hours majorly with veggie and fruit bars mixed in between.

Also, a healthy dose of addiction to the program. Gotta have that on board too

 

[Kopite67]

Heavily with parsed out meals that are a balance of what I can over feed myself on but still make for the missus (normal human)

Today is a good example, multiple dishes of 6chicken thighs each approx 3 cups of lean white chicken each, on bed of two cups white pasta. Lunch, 8 turkey brekkie sausages, two cups rice, one cup green beans, before brekkie, two piece sourdough toast dry, black coffee and two protein shakes (one before and one after) the workout. Eating every couple hours majorly with veggie and fruit bars mixed in between.

Also, a healthy dose of addiction to the program. Gotta have that on board too

I figured you would be fueling the beast with a healthy load of food and by golly you most certainly are. Gotta love that addiction to the way of life brother

 

[LevButlerov]

Changeover onto nights, hit back

Warmups

Cable face pulls
70lbs x 12
70lbs x 12, hold
70lbs x 12 hold

Yates row
205lbs x 12, slow
225lbs x 10 slow tempo
225lbs x 10

Laying cable pullover - adjusted angle
90lbs x 12
90lbs x 12
90lbs x 12

Tricep rope lat pushdown
110lbs x 12 good stretch
125lbs x 12 stretch
125lbs x 10 stretch, AMRAP partials

Seated cable rows
230lbs x 12 slow tempo with long stretch
230lbs x 12 slow tempo, stretch
230lbs x 10, slow stretch with partials
230lbs x all stretch, weight controlled descent with middle ROM

Forearm cable curls - short ROM
230lbs x 8
230lbs x 7
230lbs x 7 AMRAP mini partials

Leg press
230lbs x 12
230lbs x 12
230lbs x 12, middle Rom AMRAP
230lbs x 5 burnout

Great long sleep last night, prepped for the changeover day. The back day was really solid, great lifts in all exercises with me pushing the weight up somewhat. I’m continuing to alter the form with my Laying Pullovers but seem to be moving in the right direction.

I tossed in some extra stretch work on the seated cable row that was less rep focused and more aimed towards getting that last bit of stretch out of my mid back and lats through veeery slow movements where the negative is much longer than the contraction. Felt really solid

volume is back and happy to see you stretching thats key @Farmboy 225 on Yates rows is a win!

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

 

[Dreamer]

Changeover onto nights, hit back

Warmups

Cable face pulls
70lbs x 12
70lbs x 12, hold
70lbs x 12 hold

Yates row
205lbs x 12, slow
225lbs x 10 slow tempo
225lbs x 10

Laying cable pullover - adjusted angle
90lbs x 12
90lbs x 12
90lbs x 12

Tricep rope lat pushdown
110lbs x 12 good stretch
125lbs x 12 stretch
125lbs x 10 stretch, AMRAP partials

Seated cable rows
230lbs x 12 slow tempo with long stretch
230lbs x 12 slow tempo, stretch
230lbs x 10, slow stretch with partials
230lbs x all stretch, weight controlled descent with middle ROM

Forearm cable curls - short ROM
230lbs x 8
230lbs x 7
230lbs x 7 AMRAP mini partials

Leg press
230lbs x 12
230lbs x 12
230lbs x 12, middle Rom AMRAP
230lbs x 5 burnout

Great long sleep last night, prepped for the changeover day. The back day was really solid, great lifts in all exercises with me pushing the weight up somewhat. I’m continuing to alter the form with my Laying Pullovers but seem to be moving in the right direction.

I tossed in some extra stretch work on the seated cable row that was less rep focused and more aimed towards getting that last bit of stretch out of my mid back and lats through veeery slow movements where the negative is much longer than the contraction. Felt really solid

Nice training brother, love your volume

 

[waggat]

Changeover onto nights, hit back

Warmups

Cable face pulls
70lbs x 12
70lbs x 12, hold
70lbs x 12 hold

Yates row
205lbs x 12, slow
225lbs x 10 slow tempo
225lbs x 10

Laying cable pullover - adjusted angle
90lbs x 12
90lbs x 12
90lbs x 12

Tricep rope lat pushdown
110lbs x 12 good stretch
125lbs x 12 stretch
125lbs x 10 stretch, AMRAP partials

Seated cable rows
230lbs x 12 slow tempo with long stretch
230lbs x 12 slow tempo, stretch
230lbs x 10, slow stretch with partials
230lbs x all stretch, weight controlled descent with middle ROM

Forearm cable curls - short ROM
230lbs x 8
230lbs x 7
230lbs x 7 AMRAP mini partials

Leg press
230lbs x 12
230lbs x 12
230lbs x 12, middle Rom AMRAP
230lbs x 5 burnout

Great long sleep last night, prepped for the changeover day. The back day was really solid, great lifts in all exercises with me pushing the weight up somewhat. I’m continuing to alter the form with my Laying Pullovers but seem to be moving in the right direction.

I tossed in some extra stretch work on the seated cable row that was less rep focused and more aimed towards getting that last bit of stretch out of my mid back and lats through veeery slow movements where the negative is much longer than the contraction. Felt really solid

Nice workout mate. The laying cable pullover and tricep rope pushdowns (assume this is straight arm pulldowns) aren't very similar? I'd consider replacing one with pull-ups/pulldowns.

 

[Trenhead3cc]

My kind of workout!

 

[Farmboy]

Nice workout mate. The laying cable pullover and tricep rope pushdowns (assume this is straight arm pulldowns) aren't very similar? I'd consider replacing one with pull-ups/pulldowns.

I agree, there is some redundancy for sure. I will tinker with my pulldowns form for lat activation, I always feel more arms and upper back so I need to shift around

 

[Farmboy]

Last nightshift, dragging my feet this week

Warmups and stretches
Lat raises
15lbs x 12
20lbs x 12 plus some partials
20lbs x 12 plus some upper partials

Seated incline cable fly
70lbs x 12, stretch each rep
70lbs x 10, long stretch
70lbs x 9, stretch, AMRAP partials

Standing decline cable fly
70lbs x 12, squeeze and stretch
70lbs x 12, squeeze and stretch
70lbs x 10, AMRAP partials, squeeze and stretch
70lbs x AMRAP just for additional stretching, short ROM only a couple partials

Forearm cable curls - lightweight clean form
70lbs x AMRAP
70lbs x AMRAP
70lbs x AMRAP

Brothers the tank is low today, the pregnant wife be real hard on the snooze. It is a nice problem to have so I cannot whine that much but missing about 3ish hours of rest on my day shifts really builds that fatigue factor when I’m on nights.

The workout was good though, once locked in, the form was clean and everything felt very well

 

[Kopite67]

Last nightshift, dragging my feet this week

Warmups and stretches
Lat raises
15lbs x 12
20lbs x 12 plus some partials
20lbs x 12 plus some upper partials

Seated incline cable fly
70lbs x 12, stretch each rep
70lbs x 10, long stretch
70lbs x 9, stretch, AMRAP partials

Standing decline cable fly
70lbs x 12, squeeze and stretch
70lbs x 12, squeeze and stretch
70lbs x 10, AMRAP partials, squeeze and stretch
70lbs x AMRAP just for additional stretching, short ROM only a couple partials

Forearm cable curls - lightweight clean form
70lbs x AMRAP
70lbs x AMRAP
70lbs x AMRAP

Brothers the tank is low today, the pregnant wife be real hard on the snooze. It is a nice problem to have so I cannot whine that much but missing about 3ish hours of rest on my day shifts really builds that fatigue factor when I’m on nights.

The workout was good though, once locked in, the form was clean and everything felt very well

Brother to be able to do that workload with shift work and baby on the way stuff is a credit to your attitude and commitment. Love the log journey and the honest assessment of where you are at

 

[LevButlerov]

Last nightshift, dragging my feet this week

Warmups and stretches
Lat raises
15lbs x 12
20lbs x 12 plus some partials
20lbs x 12 plus some upper partials

Seated incline cable fly
70lbs x 12, stretch each rep
70lbs x 10, long stretch
70lbs x 9, stretch, AMRAP partials

Standing decline cable fly
70lbs x 12, squeeze and stretch
70lbs x 12, squeeze and stretch
70lbs x 10, AMRAP partials, squeeze and stretch
70lbs x AMRAP just for additional stretching, short ROM only a couple partials

Forearm cable curls - lightweight clean form
70lbs x AMRAP
70lbs x AMRAP
70lbs x AMRAP

Brothers the tank is low today, the pregnant wife be real hard on the snooze. It is a nice problem to have so I cannot whine that much but missing about 3ish hours of rest on my day shifts really builds that fatigue factor when I’m on nights.

The workout was good though, once locked in, the form was clean and everything felt very well

The pump is on @Farmboy even today you killed it

 

[waggat]

I agree, there is some redundancy for sure. I will tinker with my pulldowns form for lat activation, I always feel more arms and upper back so I need to shift around

A few things to try on that as I struggled for ages:
1) focus on pulling with your elbows and pulling your elbows down
2) practice the movement one handed (not loaded) with the non working hand on the lat to feel the contraction. Do this beforehand and between sets.
3) If necessary, do number 2 while doing the actual exercise, ie single arm pulldowns with non working hand on the lat.

Even these days I am constantly mimicking rows / pulldowns between sets to help engagement.

 

[Farmboy]

A few things to try on that as I struggled for ages:
1) focus on pulling with your elbows and pulling your elbows down
2) practice the movement one handed (not loaded) with the non working hand on the lat to feel the contraction. Do this beforehand and between sets.
3) If necessary, do number 2 while doing the actual exercise, ie single arm pulldowns with non working hand on the lat.

Even these days I am constantly mimicking rows / pulldowns between sets to help engagement.

I love this list brother, I will roll them in this coming set of days off. I appreciate the breakdown a lot, I have always been disappointed with my pulldowns form

 

[Farmboy]

Brother to be able to do that workload with shift work and baby on the way stuff is a credit to your attitude and commitment. Love the log journey and the honest assessment of where you are at

A day at a time brother, I appreciate it

 

[Farmboy]

First full day off

Warmups, circles and stretches

Lat raises
15lbs x 12
20lbs x 12
20lbs x 12 plus some partials

Cable curls - back to machine
75lbs x 12
75lbs x 10 plus partials
75lbs x 8, AMRAP partials

Tricep rope cable curls
140lbs x 12 heavy squeeze
140lbs x 11 squeeze plus partials
140lbs x 10, AMRAP ugly partials

Tricep pushdowns
140lbs x 22, 12 clean, 8 decent ROM and some partials
140lbs x 10 plus partials
140lbs x a couple reps for the stretch, minimal ROM

Overhead extensions
140lbs x 12 plus partials
140lbs x 10 long stretch
140lbs x 9 long stretch plus AMRAP partials

Short rest and then cardio, 20min on the elliptical lvl 10 bpm 135-140. Really solid workout today, I tried the higher rep on the one working set for the tricep pushdowns to near 24 reps. Brutal push through for sure that was made harder by the weight increase which was set for this week. Brutal stuff

Had a slip on the ice yesterday carrying my work bag so I’m feeling a minor pinch in the left side of the rear of my neck. Minor stuff but I’ll be watching it

 

[Kopite67]

First full day off

Warmups, circles and stretches

Lat raises
15lbs x 12
20lbs x 12
20lbs x 12 plus some partials

Cable curls - back to machine
75lbs x 12
75lbs x 10 plus partials
75lbs x 8, AMRAP partials

Tricep rope cable curls
140lbs x 12 heavy squeeze
140lbs x 11 squeeze plus partials
140lbs x 10, AMRAP ugly partials

Tricep pushdowns
140lbs x 22, 12 clean, 8 decent ROM and some partials
140lbs x 10 plus partials
140lbs x a couple reps for the stretch, minimal ROM

Overhead extensions
140lbs x 12 plus partials
140lbs x 10 long stretch
140lbs x 9 long stretch plus AMRAP partials

Short rest and then cardio, 20min on the elliptical lvl 10 bpm 135-140. Really solid workout today, I tried the higher rep on the one working set for the tricep pushdowns to near 24 reps. Brutal push through for sure that was made harder by the weight increase which was set for this week. Brutal stuff

Had a slip on the ice yesterday carrying my work bag so I’m feeling a minor pinch in the left side of the rear of my neck. Minor stuff but I’ll be watching it

Quality work brother. Hope the neck thing improved

 

[LevButlerov]

First full day off

Warmups, circles and stretches

Lat raises
15lbs x 12
20lbs x 12
20lbs x 12 plus some partials

Cable curls - back to machine
75lbs x 12
75lbs x 10 plus partials
75lbs x 8, AMRAP partials

Tricep rope cable curls
140lbs x 12 heavy squeeze
140lbs x 11 squeeze plus partials
140lbs x 10, AMRAP ugly partials

Tricep pushdowns
140lbs x 22, 12 clean, 8 decent ROM and some partials
140lbs x 10 plus partials
140lbs x a couple reps for the stretch, minimal ROM

Overhead extensions
140lbs x 12 plus partials
140lbs x 10 long stretch
140lbs x 9 long stretch plus AMRAP partials

Short rest and then cardio, 20min on the elliptical lvl 10 bpm 135-140. Really solid workout today, I tried the higher rep on the one working set for the tricep pushdowns to near 24 reps. Brutal push through for sure that was made harder by the weight increase which was set for this week. Brutal stuff

Had a slip on the ice yesterday carrying my work bag so I’m feeling a minor pinch in the left side of the rear of my neck. Minor stuff but I’ll be watching it

tricep work is legit real volume @Farmboy get the pump up
left side pinch care you massage it?

 

[Farmboy]

tricep work is legit real volume @Farmboy get the pump up
left side pinch care you massage it?

The pinch be in deep, feels like an upset nerve. I’ll toss some voltarin on it tonight haha

 

[Farmboy]

Quality work brother. Hope the neck thing improved

Ah it shall pass. Ice is the enemy of my people haha

 

[LevButlerov]

The pinch be in deep, feels like an upset nerve. I’ll toss some voltarin on it tonight haha

can you get a massage gun on it?

 

[Farmboy]

can you get a massage gun on it?

The missus poked at it, its buried pretty deep under the neck/trap muscles

 

[LevButlerov]

The missus poked at it, its buried pretty deep under the neck/trap muscles

you need deep tissue

 

[Farmboy]

Second day off

Warmups
Cable face pulls - half speed
70lbs x 12
70lbs x 12
70lbs x 10 plus partials

Yates row - slow tempo controlled squeeze
205lbs x 14
225lbs x 12
225lbs x 11

Tricep rope lat pushdown
120lbs x 12 stretch
120lbs x 12 stretch
120lbs x 10 AMRAP long stretch

Wide grip pulldown
210lbs x 12, squeeze at bottom
210lbs x 10, plus partials with squeeze
210lbs x 9 AMRAP partials

Seated cable row
230lbs x 12 great squeeze, slow negative
230lbs x 12 squeeze, stretch on negative
230lbs x 10 squeeze, AMRAP pause partials

Rest and a shake. 15 minutes cardio on the elliptical, bpm 135-140 resistance lvl 10

Great inclusion of the pulldowns again, rolled in some of the suggestions from @waggat that worked out really great. I was able to better isolate the lats rather than my upper back. The straps helped keep focus away from my arms which was also really solid. Pushed the weight up quite a bit on the lat pushdowns now that volume has been reduced and definitely liked the higher resistance

 

[Kopite67]

Still

Second day off

Warmups
Cable face pulls - half speed
70lbs x 12
70lbs x 12
70lbs x 10 plus partials

Yates row - slow tempo controlled squeeze
205lbs x 14
225lbs x 12
225lbs x 11

Tricep rope lat pushdown
120lbs x 12 stretch
120lbs x 12 stretch
120lbs x 10 AMRAP long stretch

Wide grip pulldown
210lbs x 12, squeeze at bottom
210lbs x 10, plus partials with squeeze
210lbs x 9 AMRAP partials

Seated cable row
230lbs x 12 great squeeze, slow negative
230lbs x 12 squeeze, stretch on negative
230lbs x 10 squeeze, AMRAP pause partials

Rest and a shake. 15 minutes cardio on the elliptical, bpm 135-140 resistance lvl 10

Great inclusion of the pulldowns again, rolled in some of the suggestions from @waggat that worked out really great. I was able to better isolate the lats rather than my upper back. The straps helped keep focus away from my arms which was also really solid. Pushed the weight up quite a bit on the lat pushdowns now that volume has been reduced and definitely liked the higher resistance

Working like a boss Love that you take in information and give it a go to see if it works for you. That is the hallmark of a very smart and balanced person, who is not ego driven enough to discount advice given, with the very best of intentions, as they usually are with the Evo Fam.
Love the log brother

 

[waggat]

Second day off

Warmups
Cable face pulls - half speed
70lbs x 12
70lbs x 12
70lbs x 10 plus partials

Yates row - slow tempo controlled squeeze
205lbs x 14
225lbs x 12
225lbs x 11

Tricep rope lat pushdown
120lbs x 12 stretch
120lbs x 12 stretch
120lbs x 10 AMRAP long stretch

Wide grip pulldown
210lbs x 12, squeeze at bottom
210lbs x 10, plus partials with squeeze
210lbs x 9 AMRAP partials

Seated cable row
230lbs x 12 great squeeze, slow negative
230lbs x 12 squeeze, stretch on negative
230lbs x 10 squeeze, AMRAP pause partials

Rest and a shake. 15 minutes cardio on the elliptical, bpm 135-140 resistance lvl 10

Great inclusion of the pulldowns again, rolled in some of the suggestions from @waggat that worked out really great. I was able to better isolate the lats rather than my upper back. The straps helped keep focus away from my arms which was also really solid. Pushed the weight up quite a bit on the lat pushdowns now that volume has been reduced and definitely liked the higher resistance

Nice workout mate. I like the exercise order. Love the squeeze at the bottom of the pulldowns. It's a good indication that the weight isn't too heavy.

Yeah straps definitely help take the arm out of the movement for a lot of people.

 

[Farmboy]

Nice workout mate. I like the exercise order. Love the squeeze at the bottom of the pulldowns. It's a good indication that the weight isn't too heavy.

Yeah straps definitely help take the arm out of the movement for a lot of people.

Big time on the straps, I find myself often cheating with arms/upper back. Done a lot of chin ups tha built up that strength so it’s always tricky to get the right groups targeted. Straps helped keep focus me lock in

 

[Farmboy]

Still

Working like a boss Love that you take in information and give it a go to see if it works for you. That is the hallmark of a very smart and balanced person, who is not ego driven enough to discount advice given, with the very best of intentions, as they usually are with the Evo Fam.
Love the log brother

I fundamentally know very very little haha, it’s one of the big reasons I love EVO for getting the input from more experienced guys. A lot of my current structure is based off experienced EVO brothers

 

[LevButlerov]

Second day off

Warmups
Cable face pulls - half speed
70lbs x 12
70lbs x 12
70lbs x 10 plus partials

Yates row - slow tempo controlled squeeze
205lbs x 14
225lbs x 12
225lbs x 11

Tricep rope lat pushdown
120lbs x 12 stretch
120lbs x 12 stretch
120lbs x 10 AMRAP long stretch

Wide grip pulldown
210lbs x 12, squeeze at bottom
210lbs x 10, plus partials with squeeze
210lbs x 9 AMRAP partials

Seated cable row
230lbs x 12 great squeeze, slow negative
230lbs x 12 squeeze, stretch on negative
230lbs x 10 squeeze, AMRAP pause partials

Rest and a shake. 15 minutes cardio on the elliptical, bpm 135-140 resistance lvl 10

Great inclusion of the pulldowns again, rolled in some of the suggestions from @waggat that worked out really great. I was able to better isolate the lats rather than my upper back. The straps helped keep focus away from my arms which was also really solid. Pushed the weight up quite a bit on the lat pushdowns now that volume has been reduced and definitely liked the higher resistance

This is more day on than off pull downs are awesome love seeing them in there, thanks @waggat @Farmboy

 

[Farmboy]

Last day off, heading off to several appointments

Warmups and stretches

Lat raise
15lbs x 14
20lbs x 12
20lbs x 12

Seated incline fly
75lbs x 10
75lbs x 10 good stretch
75lbs x 10, AMRAP partials with stretch

Standing decline fly
75lbs x 12 stretch
75lbs x 10 with partials
75lbs x 10, AMRAP partials with stretch

Leg press
225lbs x 12, slow tempo, stretch at compression
225lbs x 12, slow tempo, stretch at compression
225lbs x 12, slow tempo, stretch at compression with AMRAP middle ROM partials

Short break, had a shake. Cardio on the elliptical bpm 130-135, lvl 10 for 15 minutes.

Feeling some extra fatigue these last couple days that I cannot attribute to anything. Not a big deal to power through but worth noting down nonetheless. Pushed the weight up on the chest fly stuff today which felt good an responded well, good stretching with clean form

 

[Kopite67]

Great update brother. Really good how you are busy but time manage everything to get your training in as well, not make it a casualty. Nice explanation of the leg press. My legs started to burn just reading it

 

[Farmboy]

Great update brother. Really good how you are busy but time manage everything to get your training in as well, not make it a casualty. Nice explanation of the leg press. My legs started to burn just reading it

I love the leg press, it really takes a lot of my back out of the exercise which saves me from old injuries. Love that press

 

[LevButlerov]

Last day off, heading off to several appointments

Warmups and stretches

Lat raise
15lbs x 14
20lbs x 12
20lbs x 12

Seated incline fly
75lbs x 10
75lbs x 10 good stretch
75lbs x 10, AMRAP partials with stretch

Standing decline fly
75lbs x 12 stretch
75lbs x 10 with partials
75lbs x 10, AMRAP partials with stretch

Leg press
225lbs x 12, slow tempo, stretch at compression
225lbs x 12, slow tempo, stretch at compression
225lbs x 12, slow tempo, stretch at compression with AMRAP middle ROM partials

Short break, had a shake. Cardio on the elliptical bpm 130-135, lvl 10 for 15 minutes.

Feeling some extra fatigue these last couple days that I cannot attribute to anything. Not a big deal to power through but worth noting down nonetheless. Pushed the weight up on the chest fly stuff today which felt good an responded well, good stretching with clean form

the fatigue likely from overtraining
how many days off you have? @Farmboy

 

[Farmboy]

the fatigue likely from overtraining
how many days off you have? @Farmboy

Essentially 36hrs at the end of the work set. The missus says she’s been up a few times during the night so that’s probably what’s interrupting the sleep

 

[LevButlerov]

Essentially 36hrs at the end of the work set. The missus says she’s been up a few times during the night so that’s probably what’s interrupting the sleep

You need a bit of rest.

 

[Farmboy]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

 

[Kopite67]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

Great update as usual brother. Strong training once again. Did the neck pinch right itself?

 

[LevButlerov]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

Cable curls good 75lb curls there volume it up on curls and see if you really get a pump @Farmboy

 

[stevesmi]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

@Farmboy looking really nice on this. The cable curls and the tricep rope cable curls are really solid. I like it.

 

[2Thick]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

Not gonna go wrong with this style of training. It looks really solid. I like the tricep rope push downs the best. @Farmboy

 

[Farmboy]

@Farmboy looking really nice on this. The cable curls and the tricep rope cable curls are really solid. I like it.

Love that cable machine

 

[Farmboy]

Not gonna go wrong with this style of training. It looks really solid. I like the tricep rope push downs the best. @Farmboy

Tricep pushdowns have long been a favorite of mine, I just need to keep the volume reasonable

 

[Mobster]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

My kinda workout... just not at 3am lol

 

[Farmboy]

My kinda workout... just not at 3am lol

Ah it’s brutal for sure. Shift work is the worst but pays well

 

[Farmboy]

Second day shift, last 3am for this set

Warmups

Facepulls
75lbs x 12
75lbs x 12
75lbs x 12

Yates Rows - reduced weight
205lbs x 12 slow
205lbs x 12 slow
205lbs x 12 slow, squeeze at top

Lat pushdowns
120lbs x 12 stretch
120lbs x 12 stretch
120lbs x 10, AMRAP partials with stretch

Cable pulldowns
210lbs x 12
210lbs x 12 slow, squeeze
210lbs x 10

Seated cable row
230lbs x 12 sloooow with long squeeze
230lbs x 12 slow, squeeze and stretch the negative
230lbs x 12, slow with long stretch

Last morning shift this week, better rest last night. Everything felt good this morning morning and the weight moved well

 

[stevesmi]

Love that cable machine

Yeah, cable machines I really believe in.

 

[Ulter]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

Nice job on this. I like the different exercises. @Farmboy I like how you mess around with the ropes. Back in the old days we loved rope training.

 

[ROIDDERS]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

@Farmboy dealing with a pregnant wife in itself is hard work haha. Hopefully she's not giving you too much of a hard time. Good job though getting a workout in.

 

[ceo]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

Bros, never a doubt in my mind. This is a great workout. I like the overhead extensions and forum cable curls. That's solid. @Farmboy

 

[Farmboy]

Nice job on this. I like the different exercises. @Farmboy I like how you mess around with the ropes. Back in the old days we loved rope training.

Stable and predictable, I can push into failure territory without too much wobble in the form of the ROM drops but no form related compromises

 

[Farmboy]

Bros, never a doubt in my mind. This is a great workout. I like the overhead extensions and forum cable curls. That's solid. @Farmboy

Them overheads really bring the burn at the end

 

[Farmboy]

@Farmboy dealing with a pregnant wife in itself is hard work haha. Hopefully she's not giving you too much of a hard time. Good job though getting a workout in.

It’s a battle for sure. I wake up instantly the moment she gets up at night so I’m up quite a bit this pregnancy

 

[ceo]

Them overheads really bring the burn at the end

Bro, I like the burn, hell yeah!

 

[Ulter]

Stable and predictable, I can push into failure territory without too much wobble in the form of the ROM drops but no form related compromises

Yes it's nice and old school.

 

[ROIDDERS]

It’s a battle for sure. I wake up instantly the moment she gets up at night so I’m up quite a bit this pregnancy

I was thinking more about her yelling at you all the time haha.

 

[2Thick]

Tricep pushdowns have long been a favorite of mine, I just need to keep the volume reasonable

they really do work well !

 

[Farmboy]

I was thinking more about her yelling at you all the time haha.

Ah I cook and clean too much for that lol I tell her I’ll stop if I’m abused

 

[RoySimpson]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

@Farmboy Awesome early day work right here!

 

[ballin2504]

First day shift, 3am

Warmups

Cable curls - back to machine
75lbs x 12
75lbs x 10 some partials
75lbs x 10 AMRAP partials

Tricep rope cable curls
145lbs x 12
145lbs x 10 squeeze
145lbs x 10 AMRAP partials with squeeze

Tricep rope pushdowns
145lbs x 11
145lbs x 10
145lbs x 8, AMRAP partials middle ROM

Overhead extensions
145lbs x 8
145lbs x 7 partials
145lbs x 6 AMRAP partials with stretch

Forearm cable curls
145lbs x AMRAP
145lbs x AMRAP
145lbs x AMRAP

The first day shift always hits hard, the pregnant wife doesn’t help much haha but ripped some pre and got it done. Great arm pump today, pushed the weight up a bit and allowed the per set rep volume to drop a bit. Great outcome for day one of the set

@Farmboy at least you got in and got one done that’s all that matters brother

 

[ROIDDERS]

Ah I cook and clean too much for that lol I tell her I’ll stop if I’m abused

sounds like she has it made ha!

 

[Farmboy]

Change over day, only one nightshift this week

Lat raises - reduced speed
20lbs x 12 slow
20lbs x 12
20lbs x 10

Seated incline cable flies
75lbs x 12 stretch
75lbs x 12 stretch
75lbs x 10, stretch plus AMRAP partials

Standing decline cable flies
75lbs x 12 squeeze
75lbs x 12 squeeze
75lbs x 12 AMRAP partials with stretch

Leg press
275lbs x 12 slow
275lbs x 10, pause two, slow
275lbs x 10, pause AMRAP partials middle ROM

Had a shake and a break then into the elliptical for 20minutes at lvl 10, bpm 140-145

Solid workout today coming off the back of a solid nights rest. Good movement all around

 

[Kopite67]

Change over day, only one nightshift this week

Lat raises - reduced speed
20lbs x 12 slow
20lbs x 12
20lbs x 10

Seated incline cable flies
75lbs x 12 stretch
75lbs x 12 stretch
75lbs x 10, stretch plus AMRAP partials

Standing decline cable flies
75lbs x 12 squeeze
75lbs x 12 squeeze
75lbs x 12 AMRAP partials with stretch

Leg press
275lbs x 12 slow
275lbs x 10, pause two, slow
275lbs x 10, pause AMRAP partials middle ROM

Had a shake and a break then into the elliptical for 20minutes at lvl 10, bpm 140-145

Solid workout today coming off the back of a solid nights rest. Good movement all around

Nice update bro