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bench wasn't my strongest but a week.of shit sleep and away from home put a strength tax on. Ill get my groove back
still pushed hard on the bench though :D
 
Preacher curls
46kg
12 rep
53kg
12 rep
12 rep
12 rep
39kg
12 rep
12 rep
12 rep
25kg
12 rep
12 rep
12 rep

15kg single arm
3x12 per arm

Seated row cables
50kg
3x12
Lat pulldowns 60kg
3x12

40kg farmer carry and shrugs to close
good preacher work you did a lot of volume wow :D
 
Ok. Don't Jude this workout, it was a 3am session before a flight. Note, this was a blitz session, no rest, all essentially super sets.

Preacher curls 20kg bar,not machine
15 reps x3
Tricep rope pull downs
20kg
15 x3
Overhead press 30kg
15x3
Tricep pull downs again 20kg
15x3
Barbell curls 30kg
3x12
Chest press machine (due to time construction) 60kg
3 x 20 reps
Tricep straight bar overhead extension 15kg
3x12
 
Ok. Don't Jude this workout, it was a 3am session before a flight. Note, this was a blitz session, no rest, all essentially super sets.

Preacher curls 20kg bar,not machine
15 reps x3
Tricep rope pull downs
20kg
15 x3
Overhead press 30kg
15x3
Tricep pull downs again 20kg
15x3
Barbell curls 30kg
3x12
Chest press machine (due to time construction) 60kg
3 x 20 reps
Tricep straight bar overhead extension 15kg
3x12
we never judge in the EVO family, only love :D strong training if you ask me considering you did it at 3am and no rest with supersets @Robules
real power!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey
 
1000045855.webp
 
Ok. Don't Jude this workout, it was a 3am session before a flight. Note, this was a blitz session, no rest, all essentially super sets.

Preacher curls 20kg bar,not machine
15 reps x3
Tricep rope pull downs
20kg
15 x3
Overhead press 30kg
15x3
Tricep pull downs again 20kg
15x3
Barbell curls 30kg
3x12
Chest press machine (due to time construction) 60kg
3 x 20 reps
Tricep straight bar overhead extension 15kg
3x12
Killer work getting it in thought bro
 
Incline dumbell curls. 5 rep pause on load, 5 rep

15kg
12 rep
Arm strain holding back, weights light
12.5kg
12 rep
12 rep
12 rep

Lat pullsown close neutral grip
50kg
14 rep
14 rep
14 rep

Seated row 60kg
12 rep
12 rep
12 rep

42.5kg
14 rep
14 rep
14 rep

Standing single arm row?

12kg
5x12

Barbell curl 30kg
12
12
12

Hammer curls
12.5kg
10 rep
10 rep
10 rep
 
Incline dumbell curls. 5 rep pause on load, 5 rep

15kg
12 rep
Arm strain holding back, weights light
12.5kg
12 rep
12 rep
12 rep

Lat pullsown close neutral grip
50kg
14 rep
14 rep
14 rep

Seated row 60kg
12 rep
12 rep
12 rep

42.5kg
14 rep
14 rep
14 rep

Standing single arm row?

12kg
5x12

Barbell curl 30kg
12
12
12

Hammer curls
12.5kg
10 rep
10 rep
10 rep
good training today :D lat pulls 50s good but no drop sets need them
 
Strength drop is due to 2 weeks of minimal training and mental fatigue

Bench press
60kg warm up

100kg
5 reps
80kg
8 reps
8 reps
8 reps
60kg
8 reps
8 reps
8 rep

Incline press dumbells 15kg each
15 rep
15 rep
15 rep
Side lat raises

7kg
15 rep
15 rep
15 rep
9kg
12 rep
12 rep
12 rep

Tricep rope pull dowm 21.5kg
12 rep
12 rep
12 rep

Single arm Tricep crossover 6.5kg
3x12 per arm, super set

Seated pushdown 80kg
12 rep
12 rep
12 rep


Shoulder press machine 30kg
12 rep
12 rep
12 rep


Cardio throughout the day
 
Strength drop is due to 2 weeks of minimal training and mental fatigue

Bench press
60kg warm up

100kg
5 reps
80kg
8 reps
8 reps
8 reps
60kg
8 reps
8 reps
8 rep

Incline press dumbells 15kg each
15 rep
15 rep
15 rep
Side lat raises

7kg
15 rep
15 rep
15 rep
9kg
12 rep
12 rep
12 rep

Tricep rope pull dowm 21.5kg
12 rep
12 rep
12 rep

Single arm Tricep crossover 6.5kg
3x12 per arm, super set

Seated pushdown 80kg
12 rep
12 rep
12 rep


Shoulder press machine 30kg
12 rep
12 rep
12 rep


Cardio throughout the day
strength will come back, you eating big? :D
 
Hey, suggestions on sleep support? Im tired all day and have brain fog, too much caffeine and its making me an asshole. During the day I take more preworkout as a bump and it seems to make me tired moreso
do you take anything for sleep now? :D @Robules
zinc, magnesium, valerian, malatonin, glycine?
 
Preacher curls
25kg
12 rep
35kg
12 rep
12 rep
25kg
12 rep
12 rep
12 rep

Lat pull down. Wide neutral grip
50kg
15 rep
15 rep
15 rep
15 rep

Iso rows 60kg
12 rep
12 rep
12 rep

60kg shrug burnout

Cardio with dog
perfect preacher volume :D
 
Preacher curls
25kg
12 rep
35kg
12 rep
12 rep
25kg
12 rep
12 rep
12 rep

Lat pull down. Wide neutral grip
50kg
15 rep
15 rep
15 rep
15 rep

Iso rows 60kg
12 rep
12 rep
12 rep

60kg shrug burnout

Cardio with dog
Pump city on the preachers brother hell yeah 🤘🤘🔥🔥
 
Incline dumbell press 20kg each
14 rep
14 rep
14 rep
14 rep

Straight bar pull down 17kg
14 rep
14 rep
14 rep

Tricep pull down 21.5kg rope
14 rep
1r rep
14 rep

Overhead extension 15kg
14 rep
20 push ups
14 rep
20 push up
14 rep

Single arm kickback superset 7kg
8 reps per arm no rest 3 set

Shoulder press dumbell 12.5kg
14 rep
14 rep
14 rep

Seated row close grip 50kg
14 rep
14 rep
14 rep

Lat pull down. Medium width neutral grip 50kg
14 rep
14 rep
14rep


60 reps, yes 60 Seated dips 45kg
20 rep
20 rep

OHP 20kg
14 rep
14 rep
14 rep

Preacher curl machine 40kg
14 rep
14 rep
14 rep

Drop sets burnout, so max rep then 1 level lighter and repeat till 1kg

Ab shit
 
Incline dumbell press 20kg each
14 rep
14 rep
14 rep
14 rep

Straight bar pull down 17kg
14 rep
14 rep
14 rep

Tricep pull down 21.5kg rope
14 rep
1r rep
14 rep

Overhead extension 15kg
14 rep
20 push ups
14 rep
20 push up
14 rep

Single arm kickback superset 7kg
8 reps per arm no rest 3 set

Shoulder press dumbell 12.5kg
14 rep
14 rep
14 rep

Seated row close grip 50kg
14 rep
14 rep
14 rep

Lat pull down. Medium width neutral grip 50kg
14 rep
14 rep
14rep


60 reps, yes 60 Seated dips 45kg
20 rep
20 rep

OHP 20kg
14 rep
14 rep
14 rep

Preacher curl machine 40kg
14 rep
14 rep
14 rep

Drop sets burnout, so max rep then 1 level lighter and repeat till 1kg

Ab shit
drop set is a win!
you're looking good lean and pumped :D massive size!
 
I have had far less gym time than notmal and my self image was shit so I smashed everything today
you did amazing :D you look pumped!
 
Low energy morning (sleep)
Flat bench

60kg x8
90kg x8
90kg x 5 apparently a big strength drop on my bench
80kg x8
80kg x5
60kg x8
60kg x8
60kg x12 medium speed

Incline bench
50kg x12
50kg x12
50kx 12

Tricep rope down

15kg x12
21.5kg x 12
21.5 x 12
25kg x 14

Seated pushdowns
55kg x 20
55kx x 20
55kg x 20

Dumbell shoulder press 17.5kg each
12 rep
10 rep fail

Drop to 15kg
12 rep
8 rep fail

Drop to 12.5kg

12 rep
12 rep

Side lat raises 7kg each
3x12

Rear delt machine 33kg
3x12

Weight ab curl machine
3x20
 
Low energy morning (sleep)
Flat bench

60kg x8
90kg x8
90kg x 5 apparently a big strength drop on my bench
80kg x8
80kg x5
60kg x8
60kg x8
60kg x12 medium speed

Incline bench
50kg x12
50kg x12
50kx 12

Tricep rope down

15kg x12
21.5kg x 12
21.5 x 12
25kg x 14

Seated pushdowns
55kg x 20
55kx x 20
55kg x 20

Dumbell shoulder press 17.5kg each
12 rep
10 rep fail

Drop to 15kg
12 rep
8 rep fail

Drop to 12.5kg

12 rep
12 rep

Side lat raises 7kg each
3x12

Rear delt machine 33kg
3x12

Weight ab curl machine
3x20
low energy do you sleep ok?
pushing flat bench hard!
 
Potato , needed a little carbs.

I also did a bicep, back and traps day. I came in with intense focus and energy so didnt log.

From memory,

Preacher curls 40kg
3x12

Seated row 70kg
3x12

Iso rows
70kg 3x10

Lat pull down close reverse grip 70kg
3 x10

80kg shrugs
3x 20
try to add at least yams or sweet potato :D
 
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