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LevButlerov
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Last day off before regular set
Warmups
Cable face pulls
90lbs x 14 slow
90lbs x 12 slow squeeze
90lbs x 12 slow
110lbs x 10 plus AMRAP squeeze
Lat rope pushdown
160lbs x 11 stretch
160lbs x 10 stretch
160lbs x 8 stretch plus AMRAP
Cable pulldowns
250lbs x 12
250lbs x 11
250lbs x 10
Seated cable rows
250lbs x 11
250lbs x 10 plus partials
250lbs x 10 plus partials
Good back activation throughout today, some solid stretching. Most of the soreness from the week has now passed and times are looking up
Warmups
Cable face pulls
90lbs x 14 slow
90lbs x 12 slow squeeze
90lbs x 12 slow
110lbs x 10 plus AMRAP squeeze
Lat rope pushdown
160lbs x 11 stretch
160lbs x 10 stretch
160lbs x 8 stretch plus AMRAP
Cable pulldowns
250lbs x 12
250lbs x 11
250lbs x 10
Seated cable rows
250lbs x 11
250lbs x 10 plus partials
250lbs x 10 plus partials
Good back activation throughout today, some solid stretching. Most of the soreness from the week has now passed and times are looking up
LevButlerov
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killed it again
cable pulldowns a win!
@Farmboy we're gonna have to get you back on the podcast again man. Seems like you really evolved on your training and it's looking really strong.
Had Your podcast on whilst boxing, was a great listen!
Bros, you look fantastic on this. The cable face pulls and lat rope push downs are incredible. @Farmboy
Nice job champ. I love the cable face pulls and I love the lat rope pull-downs. @Farmboy you'll not go wrong with that.
@Farmboy always good to see your workouts. They are very solid. You definitely have a lot of discipline.
My kinda session
Nice job on this man. The warm-ups are a good idea. I like how you include that and I like how you do four steady exercises, nothing complicated. @Farmboy
Day shift one, 3am hurts brothers but Diana holds me gently on these difficult mornings
Warmups
Lat raises - reduced speed
15lbs x 14
15lbs x 12
15lbs x 12
Seated incline cable flies
75lbs x 12
75lbs x 12 plus partials
75lbs x 12 AMRAP partials
Seated neutral flies
75lbs x 10 cross overs - extra rom
75lbs x 12
75lbs x 10 plus partials
Standing decline flies
75lbs x 12
75lbs x 12
75lbs x 10 plus partials
Rolled into today feeling a bit drowsy so I didn’t push the weights back up to where they were but ended up feeling strong partially through. Sets went well and my shoulders have appeared to have recovered since last weeks activities.
Warmups
Lat raises - reduced speed
15lbs x 14
15lbs x 12
15lbs x 12
Seated incline cable flies
75lbs x 12
75lbs x 12 plus partials
75lbs x 12 AMRAP partials
Seated neutral flies
75lbs x 10 cross overs - extra rom
75lbs x 12
75lbs x 10 plus partials
Standing decline flies
75lbs x 12
75lbs x 12
75lbs x 10 plus partials
Rolled into today feeling a bit drowsy so I didn’t push the weights back up to where they were but ended up feeling strong partially through. Sets went well and my shoulders have appeared to have recovered since last weeks activities.
Very trackable for progressive overload and better training outcomes. Easy to remember and follow during shift work as well.
Always a great time on the podcast
Reduces my injury rate for sure, and simple and steady really clicks in my head just right
Just enough discipline to keep with it, the shift work is the kicker though
Two great movements for sure for the rear delts and lats. Gets everyone primed for the heavier compound movements
A+++Very trackable for progressive overload and better training outcomes. Easy to remember and follow during shift work as well.
Always a great time on the podcast
anything to reduce injuries is smart.
@Farmboy Great pull day right here! Awesome work!
Bros rough start to day two. That alarm is merciless
Extra fat scoop of pre into warmups
Back to machine cable curls - tight form
80lbs x 12
80lbs x 10
80lbs x 9 plus some tut partials
Ez curl bar curls - constant tension
70lbs x 12 slow
70lbs x 12
70lbs x 12 slow and very controlled
Rope cable curls - lightweight, constant tension
110lbs x 12
110lbs x 12
110lbs x 12
Tricep pushdowns - constant tension
110lbs x 12
110lbs x 11
110lbs x 10 plus some partials
Overhead extensions
110lbs x 12 long stretch
110lbs x 10
110lbs x 9
Good arms hit this morning with extra emphasis on keeping constant tension on my arms during each working set. Got a great burn stimulus and good outcomes despite the early hours and work fatigue. Feeling solid brothers
Extra fat scoop of pre into warmups
Back to machine cable curls - tight form
80lbs x 12
80lbs x 10
80lbs x 9 plus some tut partials
Ez curl bar curls - constant tension
70lbs x 12 slow
70lbs x 12
70lbs x 12 slow and very controlled
Rope cable curls - lightweight, constant tension
110lbs x 12
110lbs x 12
110lbs x 12
Tricep pushdowns - constant tension
110lbs x 12
110lbs x 11
110lbs x 10 plus some partials
Overhead extensions
110lbs x 12 long stretch
110lbs x 10
110lbs x 9
Good arms hit this morning with extra emphasis on keeping constant tension on my arms during each working set. Got a great burn stimulus and good outcomes despite the early hours and work fatigue. Feeling solid brothers
Feeling solid and looking solid bro! Good volume on your bi's and tri's. Your mind muscle connection is in check too.
The alarm can be merciless on some days I agree
. Great word!
Yep it's how it goes man. We have to juggle everything.
that's what we like to see boss. Keep it up.
Sleepy and sad haha it’ll be backSolid arm hit brother. No AMRAP today on arms, where is that Farmboy burn to ash set?
@Farmboy volume looks legit.....
First nightshift day
Warmups
Cable face pulls
120lbs x 12
120lbs x 12
120lbs x 12 slow
Yates barbell rows
225lbs x 12
225lbs x 10
225lbs x 9 some pausing and battling
Cable lat pushdown - reduced weight clean form
140lbs x 12
140lbs x 12
140lbs x 12
Cable pulldowns
250lbs x 12 felt strong
250lbs x 10
250lbs x 9 AMRAP partials middle-stretch rom
Seated cable rows
250lbs x 12
250lbs x 11 pause then two more
250lbs x 10 AMRAP short squeeze rom
Felt good today, rested well and was prepared for the weight. I reduced the lat pushdowns just to remove some stress from the shoulders today and let the Yates rows do the work instead. Pretty solid outcomes for the workout
Warmups
Cable face pulls
120lbs x 12
120lbs x 12
120lbs x 12 slow
Yates barbell rows
225lbs x 12
225lbs x 10
225lbs x 9 some pausing and battling
Cable lat pushdown - reduced weight clean form
140lbs x 12
140lbs x 12
140lbs x 12
Cable pulldowns
250lbs x 12 felt strong
250lbs x 10
250lbs x 9 AMRAP partials middle-stretch rom
Seated cable rows
250lbs x 12
250lbs x 11 pause then two more
250lbs x 10 AMRAP short squeeze rom
Felt good today, rested well and was prepared for the weight. I reduced the lat pushdowns just to remove some stress from the shoulders today and let the Yates rows do the work instead. Pretty solid outcomes for the workout
@Farmboy another great update man. Looks like it’s going good
Amazing workout on nights my Canadian brother! I used to actually prefer night shifts and had way better workouts on nights too (19 years of shift work, some years was on duty all the freakin time!).
Do you work a 2-3, 5-4, 5-5 or 7-7? I worked a 2-2-3 and it was brutal, with days/nights switching each set on duty.
LevButlerov
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good rows 225s and pull downs 250 you killing it
but careful on the shoulders really
2day2night then 4 off but it’s really 3.5off switching back to days
The nights are the best in terms of the work but the worst on the missus and the lifestyle for me. Either way, pays the bills and keeps the fridge full
Ahhh yes the 4-4 I forgot about that one. I was seconded one time to a post where they had that schedule and I know what you mean by the 3.5 days off needing to sleep half of your first 'day off'.2day2night then 4 off but it’s really 3.5off switching back to days
The nights are the best in terms of the work but the worst on the missus and the lifestyle for me. Either way, pays the bills and keeps the fridge full
Last nightshift, feeling solid
Warmups
Standing lat raise/chest supported lat raise
Chest sup 15lbs x 16
Standing 20lbs x 12
Chest sup 15lbs x 12
Standing 20lbs x 10
Chest sup 15lbs x 12
Standing 20lbs x 9 AMRAP
Seated incline cable flies
90lbs x 12 solid fight
90lbs x 10
90lbs x 8 AMRAP short rom
Seated neutral cable flies
90lbs x 10
90lbs x 12 found the rhythm
90lbs x 10 plus short Rom AMRAP
Standing decline flies
90lbs x 11
90lbs x 10
90lbs x 9 AMRAP short short Rom
Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP
Started off wanting to work up the shoulders a bit and got energized for the rest of the workout. Pushed back up to 90lbs across the chest movements and battled it out. No strains but definitely some fatigue from sleeping through the day.
Warmups
Standing lat raise/chest supported lat raise
Chest sup 15lbs x 16
Standing 20lbs x 12
Chest sup 15lbs x 12
Standing 20lbs x 10
Chest sup 15lbs x 12
Standing 20lbs x 9 AMRAP
Seated incline cable flies
90lbs x 12 solid fight
90lbs x 10
90lbs x 8 AMRAP short rom
Seated neutral cable flies
90lbs x 10
90lbs x 12 found the rhythm
90lbs x 10 plus short Rom AMRAP
Standing decline flies
90lbs x 11
90lbs x 10
90lbs x 9 AMRAP short short Rom
Forearm cable curls
90lbs x AMRAP
90lbs x AMRAP
90lbs x AMRAP
Started off wanting to work up the shoulders a bit and got energized for the rest of the workout. Pushed back up to 90lbs across the chest movements and battled it out. No strains but definitely some fatigue from sleeping through the day.
I genuinely prefer it for the work life balance, lets me use changeover days in the middle to get tasks done and then you’re not locked into nights so long that it’s hard to swap.
I’m getting some good years in and those all day only desk posts are starting to appear on the horizon. That’s the mission by order of the missus
Can't argue with that... I never did the desk thing, literally my last call was in the field and on a helicopter. That call was my brain's last straw (unbeknownst to me) and I went home and got checked in to the loony bin and never returned to work. Got diagnosed with PTSD and later Operator Syndrome and deemed f*cked to return to any work. Now it's pension time (2 of them LOL) and under the table work because lying to the government is a God given right!I’m getting some good years in and those all day only desk posts are starting to appear on the horizon. That’s the mission by order of the missus
Has a way of sneaking up on a guy during his career.Can't argue with that... I never did the desk thing, literally my last call was in the field and on a helicopter. That call was my brain's last straw (unbeknownst to me) and I went home and got checked in to the loony bin and never returned to work. Got diagnosed with PTSD and later Operator Syndrome and deemed f*cked to return to any work. Now it's pension time (2 of them LOL) and under the table work because lying to the government is a God given right!
Gotta find a “consultant” gig, grab that third pension
Heh heh, I hear what you're saying. I still have all my gear and that's always an option but since I joined EVO it's calmed the beast inside and now I enjoy helping others on here and believe it or not I drive challenged kids (mostly autistic) to and from school. I gotta put those decades of patience we learn to some use and it feels good to be the only driver that can handle the types of kids they are (albeit I'll have a fuse like before it's just much longer now and reserved for the chosen fewHas a way of sneaking up on a guy during his career.
Gotta find a “consultant” gig, grab that third pension
).
That’s a genuinely fine and honourable role to fill in your community brother, much better than the alternatives. Those kids don’t know how fortunate they are.Heh heh, I hear what you're saying. I still have all my gear and that's always an option but since I joined EVO it's calmed the beast inside and now I enjoy helping others on here and believe it or not I drive challenged kids (mostly autistic) to and from school. I gotta put those decades of patience we learn to some use and it feels good to be the only driver that can handle the types of kids they are (albeit I'll have a fuse like before it's just much longer now and reserved for the chosen few
Ah the patience, as years go by there’s less of it available but gets it’s demanded so much more. I’m hoping a desk and a bs title shall come soon for me. Nothing like building to be wider than the desk you sit at
There you go bro get wider than that desk!
Go for Community Services Officer that's a good quiet little place to curl up and stay unnoticed. Or better yet get a gig in CPIC just faxing all day and confirming warrants LOL, nice and mundane with 3 hour lunch breaks no one even notices.
A nice boring government gig, scanning paperwork. Can’t go wrongThere you go bro get wider than that desk!
Go for Community Services Officer that's a good quiet little place to curl up and stay unnoticed. Or better yet get a gig in CPIC just faxing all day and confirming warrants LOL, nice and mundane with 3 hour lunch breaks no one even notices.
It's funny I lost my shit on someone once (here) and that's what was said to me by one member was the expectation with my past career is that my patience and tolerance ought to be higher than the average Joe... it actually is but on certain actions/accusations, negative on that... we will always have our triggers/buttons and we find out by getting them pushed and then learn from them after the fact.
Who amongst us hasn’t lost it and thrown a chair at a probi
sometimes these things just happen Patience and tolerance for me are all heeeaavily influenced by receiving a paycheck. No pay no patience
This actually just made me LOL because I've seen this happen and it just brought me back! OMG that was a good gut laughWho amongst us hasn’t lost it and thrown a chair at a probi
When I was A/Sgt I always said I won't f*ck with your vacation or your overtime just don't leave me hanging. Those two things were always an instant assh*le label for me if a superior messed with my time off or my pay! Oh and then there's the coming back from a long leave and them thinking that means you're fair game to be switched platoons (ie: parental leave, etc). Or how about buddy who had the cruiser last shift didn't fill it up and left it empty? Or the last Tac Team to clean their kit in the Armory leaves oil and rounds laying all over the place? There's too many to count LOL.Patience and tolerance for me are all heeeaavily influenced by receiving a paycheck. No pay no patience
I'm sure whatever shift work you do you have your own stories!
The stories do collect, we’re all just caged animals in a box biting at the doors
My whole rule is I don’t care what the guys spend their down time doing, just answer calls to service and maintain visible patrols. If this is not complied with, items have been known to take flight. Nothing sends a message like office furniture/supplies. Strong union though so no one can interfere with my spot.
No one ever fills the cars up
My whole rule is I don’t care what the guys spend their down time doing, just answer calls to service and maintain visible patrols. If this is not complied with, items have been known to take flight. Nothing sends a message like office furniture/supplies. Strong union though so no one can interfere with my spot.
No one ever fills the cars up
LevButlerov
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really working hard on shoulders
nice 90s decline flies pumping @Farmboy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
My Manimal you are strong as all get out. Thats some serious weight and volume in these workouts brother. When you say night shift are these workouts before or after your shift? Either way, you're a deadset powerhouse getting it in.
I appreciate it brother
They’re always before. The day shifts I gotta get up at 0300 which is miserable but the nights give me more flexibility. Usually around 1500 for the workout on night shifts.
I’m an early bird by nature so it isn’t that terrible but it does impact the quality of rep/exercise especially on the second day/night
A lot of flys there. Must have been a good pump!
First full day off
Warmups
Shallow incline chest supported Dumbell fly
15lbs x 20
15lbs x 12
15lbs x 12
Cable face pulls
110lbs x 12 slow
110lbs x 12
110lbs x 10 plus AMRAP short Rom
Lat pushdowns - clean form intentional
160lbs x 10
160lbs x 8
160lbs x 7 plus stretched partials
Cable pulldown - lower back fatigued from work, belted up to support
250lbs x 12
270lbs x 10
270lbs x 11 pushed plus partials
Seated cable row
270lbs x 12 woooo
270lbs x 10
270lbs x 10 plus AMRAP short Rom
Outstanding back push today, went in with some tightness and fatigue in the lower back so did some extra bench supported Dumbell work. Belted up on the heavy movements and pushed the weight up another 20. Everything clicked along and felt solid showing me I can ask more from these movements once I’m warmed up.
Warmups
Shallow incline chest supported Dumbell fly
15lbs x 20
15lbs x 12
15lbs x 12
Cable face pulls
110lbs x 12 slow
110lbs x 12
110lbs x 10 plus AMRAP short Rom
Lat pushdowns - clean form intentional
160lbs x 10
160lbs x 8
160lbs x 7 plus stretched partials
Cable pulldown - lower back fatigued from work, belted up to support
250lbs x 12
270lbs x 10
270lbs x 11 pushed plus partials
Seated cable row
270lbs x 12 woooo
270lbs x 10
270lbs x 10 plus AMRAP short Rom
Outstanding back push today, went in with some tightness and fatigue in the lower back so did some extra bench supported Dumbell work. Belted up on the heavy movements and pushed the weight up another 20. Everything clicked along and felt solid showing me I can ask more from these movements once I’m warmed up.
Good adaption to your tired lower back bro. Kind of eliminated the risk of inadvertent injury through tiredness. Love it
100% I’m big on not making old injuries worse or developing new onesGood adaption to your tired lower back bro. Kind of eliminated the risk of inadvertent injury through tiredness. Love it
LevButlerov
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pumped it up
big cable row! 270
LevButlerov
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@Farmboy wow, 61 lb of beef is crazy. Now you'll have plenty to last you for a while.
I've only ever seen the tubes etc on your side of the pond. Never here
My goodness you have enough beef there to feed a small army. That is a lot. I wonder how good it will taste stored for a long time. @Farmboy
Bros, that's some good bread and meat right there. @Farmboy I'm sure you'll make Body Monster proud when he sees that.
Holds up fairly well as long as it’s frozen quickly
Arms today
Warmups
Chest supported spider curls - ez bar
70lbs x 12 slow
70lbs x 12 slow
70lbs x 10 pause two plus held partials
Cable curls - back to machine
90lbs x 8
90lbs x 8
90lbs x 6 plus short Rom partials
Rope cable curls
160lbs x 11
160lbs x 10
160lbs x 9 AMRAP partials
Tricep pushdowns
160lbs x 11
160lbs x 10
160lbs x 9
120lbs x 12 AMRAP
Overhead extensions
160lbs x 10
160lbs x 8
160lbs x 7 AMRAP battle
120lbs x 8
Forearm curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x AMRAP
Felt really solid today, rolled out some spider curls to better eliminate any body sway. Pushed a little extra volume on the triceps movements as there was some left to give. Solid second day off for sure
Warmups
Chest supported spider curls - ez bar
70lbs x 12 slow
70lbs x 12 slow
70lbs x 10 pause two plus held partials
Cable curls - back to machine
90lbs x 8
90lbs x 8
90lbs x 6 plus short Rom partials
Rope cable curls
160lbs x 11
160lbs x 10
160lbs x 9 AMRAP partials
Tricep pushdowns
160lbs x 11
160lbs x 10
160lbs x 9
120lbs x 12 AMRAP
Overhead extensions
160lbs x 10
160lbs x 8
160lbs x 7 AMRAP battle
120lbs x 8
Forearm curls
120lbs x AMRAP
120lbs x AMRAP
120lbs x AMRAP
Felt really solid today, rolled out some spider curls to better eliminate any body sway. Pushed a little extra volume on the triceps movements as there was some left to give. Solid second day off for sure
@Farmboy wow, 61 pounds of beef. You are an absolute alpha. Big party at farm boy's house. Let's do it.
Fantastic volume on all of these bro. Really shifting some heavy duty poundage for reps
Really nice job on this food prep that's getting going. Make it so easy. I remember on your podcast you mentioned that. @Farmboy
looks good to me!Holds up fairly well as long as it’s frozen quickly
Last day off, muscle fatigue in the upper body
Warmups and stretches
Leg press - wide
260lbs x 12
260lbs x 12
260lbs x 12
Narrow
260lbs x 12
260lbs x 12
90lbs cooldown
Leg press - calf raises
180lbs x 16
180lbs x 16
180lbs x 14
180lbs x AMRAP shakes
180lbs x AMRAP very shaky
Left everything else alone, not a complete rest day but close enough. Prepping to go back on shift tomorrow
Warmups and stretches
Leg press - wide
260lbs x 12
260lbs x 12
260lbs x 12
Narrow
260lbs x 12
260lbs x 12
90lbs cooldown
Leg press - calf raises
180lbs x 16
180lbs x 16
180lbs x 14
180lbs x AMRAP shakes
180lbs x AMRAP very shaky
Left everything else alone, not a complete rest day but close enough. Prepping to go back on shift tomorrow
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last day but leg press you killed it 260 wow! @Farmboy
Day one
Chest supported lat raises
15lbs x 12
15lbs x 12
15lbs x 12
Standing lat raise
20lbs x 12
20lbs x 10
20lbs x 10
Seated incline fly
80lbs x 12
80lbs x 12
80lbs x 12
Seated neutral fly
80lbs x 12
80lbs x 10
80lbs x 10
Standing decline fly
80lbs x 12
80lbs x 12
80lbs x 10
Off to work. Wife tells me I woke up a few times last night so the rest is suboptimal
Chest supported lat raises
15lbs x 12
15lbs x 12
15lbs x 12
Standing lat raise
20lbs x 12
20lbs x 10
20lbs x 10
Seated incline fly
80lbs x 12
80lbs x 12
80lbs x 12
Seated neutral fly
80lbs x 12
80lbs x 10
80lbs x 10
Standing decline fly
80lbs x 12
80lbs x 12
80lbs x 10
Off to work. Wife tells me I woke up a few times last night so the rest is suboptimal
Hope the day goes well brother
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Second dayshift
Cable Facepulls - slow, squeeze
90lbs x 12
90lbs x 12
90lbs x 12
Lat pushdowns
160lbs x 12
160lbs x 10 pause two
160lbs x 10 AMRAP
Cablepulldowns
270lbs x 12 felt great
270lbs x 12
270lbs x 10 AMRAP
Cable seated rows
270lbs x 12
270lbs x 10
270lbs x 10
Solid second day shift but a lot of fatigue crept in on me. Got through everything though without issue
Cable Facepulls - slow, squeeze
90lbs x 12
90lbs x 12
90lbs x 12
Lat pushdowns
160lbs x 12
160lbs x 10 pause two
160lbs x 10 AMRAP
Cablepulldowns
270lbs x 12 felt great
270lbs x 12
270lbs x 10 AMRAP
Cable seated rows
270lbs x 12
270lbs x 10
270lbs x 10
Solid second day shift but a lot of fatigue crept in on me. Got through everything though without issue
Nice quick Easter update bro
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Both movements for what I feel is different activation in the middle back/lat area. I’ll do deadweight hangs/short Rom pullups in between to really hit and fatigue the area.Massing hard again
I like the lat pushdowns as they mimic Yates’ old Nautlus machine
They days are solid but feeling long. The pregnant missus plus short staffing weighs a guys downHope the day goes well brother
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perfect lets do it thenBoth movements for what I feel is different activation in the middle back/lat area. I’ll do deadweight hangs/short Rom pullups in between to really hit and fatigue the area.
I like the lat pushdowns as they mimic Yates’ old Nautlus machine
@Farmboy good job man. You are staying consistent and you're extremely efficient with your training. We'll have to bring you back on the podcast at some point.
Bros, hell yeah! I like the cable pull downs and cable seated rows. That's the way to push it. @Farmboy
The lat pull-downs are always fun to do. @Farmboy and then the cable seated rows as well are really fun.
@Farmboy excellent work on this. The cable face pulls and lateral push downs are really amazing together.
Im always up to go back on. A lot of fun and changes to talk about over the last six months
Change over day
Warmups
Chest supported ez bar spider curls
70lbs x 12
90lbs x 10
90lbs x 10
Back to machine cable curls
90lbs x 11
90lbs x 8 poor form
70lbs x 12 clean
Rope cable curls
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP middle Rom partials
Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 11 plus partials
90lbs x 12 cool off
Overhead extensions
140lbs x 12
140lbs x 10
140lbs x 10
Forearm cable curls
115lbs x AMRAP
115lbs x AMRAP
115lbs x AMRAP
Good arm day with a minor interruption as the missus heads out to her sisters place to paint eggs with the nieces. Minor headache on board from a long sleep but it was needed after two poor rests on my day shifts. Gotta dial in and push the calories up a bit
Warmups
Chest supported ez bar spider curls
70lbs x 12
90lbs x 10
90lbs x 10
Back to machine cable curls
90lbs x 11
90lbs x 8 poor form
70lbs x 12 clean
Rope cable curls
140lbs x 12
140lbs x 12
140lbs x 10 AMRAP middle Rom partials
Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 11 plus partials
90lbs x 12 cool off
Overhead extensions
140lbs x 12
140lbs x 10
140lbs x 10
Forearm cable curls
115lbs x AMRAP
115lbs x AMRAP
115lbs x AMRAP
Good arm day with a minor interruption as the missus heads out to her sisters place to paint eggs with the nieces. Minor headache on board from a long sleep but it was needed after two poor rests on my day shifts. Gotta dial in and push the calories up a bit
Nice arm hit bro. Love the hitting of all the angles
LevButlerov
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headache like bp?
For sure we will do it.Im always up to go back on. A lot of fun and changes to talk about over the last six months
@Farmboy Solid work right here bro!
@Farmboy Great work so far.......
Last nightshift, tired and sore
Chest supported lat riases
15lbs x 12
15lbs x 12
15lbs x 12
Lat raises
20lbs x 10
20lbs x 10
20lbs x 10
Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 12
Seated neutral flies
75lbs x 12
75lbs x 12
75lbs x 10
Standing decline flies
75lbs x 12
75lbs x 10
75lbs x 10
Noticed some shoulder tension on the right side so I’ll be watching that. Changing weather has a way of changing the job somewhat so fatigue in the shoulders is more common. Last night though so nothing to complain over. Got the reps in and now pushing the food up a bit more on clean proteins to get the most of the last four weeks
Chest supported lat riases
15lbs x 12
15lbs x 12
15lbs x 12
Lat raises
20lbs x 10
20lbs x 10
20lbs x 10
Incline cable flies
75lbs x 12
75lbs x 12
75lbs x 12
Seated neutral flies
75lbs x 12
75lbs x 12
75lbs x 10
Standing decline flies
75lbs x 12
75lbs x 10
75lbs x 10
Noticed some shoulder tension on the right side so I’ll be watching that. Changing weather has a way of changing the job somewhat so fatigue in the shoulders is more common. Last night though so nothing to complain over. Got the reps in and now pushing the food up a bit more on clean proteins to get the most of the last four weeks
Nice update bro. Understand the change in weather can do that especially with shoulders so be extra vigilant brother
LevButlerov
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the shoulders you should start pinning bpc into them can you?
First full day off, the missus tells me I was up several times throughout the night
Facepulls
70lbs x 16 slow
70lbs x 14 slow
90lbs x 12
90lbs x 12
90lbs x 12
Lat pushdowns
160lbs x 13
160lbs x 12
160lbs x 12
Cable pulldowns
275lbs x 12
275lbs x 10
275lbs x 10 with middle Rom AMRAP
Seated cable row
275lbs x 12
275lbs x 11
275lbs x 10
Pushed the weight up again slightly without any real problems. I have a Vulcan rope thing coming in off Amazon that I can loop over my elbows on my lat pushdowns to hopefully better isolate the muscle. Good day but and early bed
Facepulls
70lbs x 16 slow
70lbs x 14 slow
90lbs x 12
90lbs x 12
90lbs x 12
Lat pushdowns
160lbs x 13
160lbs x 12
160lbs x 12
Cable pulldowns
275lbs x 12
275lbs x 10
275lbs x 10 with middle Rom AMRAP
Seated cable row
275lbs x 12
275lbs x 11
275lbs x 10
Pushed the weight up again slightly without any real problems. I have a Vulcan rope thing coming in off Amazon that I can loop over my elbows on my lat pushdowns to hopefully better isolate the muscle. Good day but and early bed
LevButlerov
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strong lat work, 160 nice and rows 275 pumping it
@Farmboy VUlcan rope post TDs
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Awesome work brother!
Would love to see a few more photos when you get time, even more of your meals or your gym setup there - they really help logs stand out
Keep smashing it big fella
That’s some strong cable rows !!
Nice workout mate. Looks like big weight on the pulldowns and seated rows.
Second full day off
Chest supported spider ez bar curls
90lbs x 12 slow
90lbs x 10 slow
90lbs x 9 slow
70lbs x 12 time under tension focus
70lbs x 10 tut
Back to machine cable curl - constant stretch
70lbs x 10
70lbs x 10
70lbs x 10
Rope cable curls
90lbs x 12 AMRAP
90lbs x 12 AMRAP
90lbs x 12 AMRAP
Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10
Overhead extensions
140lbs x 12
140lbs x 10
140lbs x 10
Really went after a lot of constant tension for the workout today, a lot of focus went into maintaining tension of the muscle and avoiding deloaded parts of the rep
Chest supported spider ez bar curls
90lbs x 12 slow
90lbs x 10 slow
90lbs x 9 slow
70lbs x 12 time under tension focus
70lbs x 10 tut
Back to machine cable curl - constant stretch
70lbs x 10
70lbs x 10
70lbs x 10
Rope cable curls
90lbs x 12 AMRAP
90lbs x 12 AMRAP
90lbs x 12 AMRAP
Tricep pushdowns
140lbs x 12
140lbs x 12
140lbs x 10
Overhead extensions
140lbs x 12
140lbs x 10
140lbs x 10
Really went after a lot of constant tension for the workout today, a lot of focus went into maintaining tension of the muscle and avoiding deloaded parts of the rep
Nice update brother
With just under 4 weeks left of the bulk, I’ve received a few requests for an update. Alas I still do not know how to properly pose and I don’t own a tripod but we make do
In these pictures I weight in at 230lbs flat, strong but missing most of my abs and a completely washed out lower back. That said, this weight/comp has been very good for my lifestyle.
Powered by @pur-pharma-canada for taking me from a skinny beginner to where I am now. Loving their Test and EQ
In these pictures I weight in at 230lbs flat, strong but missing most of my abs and a completely washed out lower back. That said, this weight/comp has been very good for my lifestyle.
Powered by @pur-pharma-canada for taking me from a skinny beginner to where I am now. Loving their Test and EQ
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Looking really good brother. Those guns are massive
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