Approved Log Cycle Recomp Journal

[Dave1288499]

bro dayum that a big pizza. my wife could eat whole thing no problem. i'm sure you did same @Dave1288499

Î and my bro shared a new York style pizza(I ate most)

 

[Dave1288499]

Congrats on a successful competition. @Dave1288499 Looks like you saved the best part for after... that's a good-looking Pizza.

Yeah it was a good pizza

 

[Mobster]

Everyone should compete at least 1x

 

[2Thick]

Here are my post show photos, I'm just going to be short I have a Big write up I'll put up soon

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@Dave1288499 amazing job on this competition! looks like you had a lot of fun! hopefull you had a big turnout from your family to support you

 

[ROIDDERS]

Here are my post show photos, I'm just going to be short I have a Big write up I'll put up soon

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glad to see you had a nice time. you did great! @Dave1288499 EVO famil is proud

 

[ceo]

Here are my post show photos, I'm just going to be short I have a Big write up I'll put up soon

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bros look good if you ask me. enjoy that post competition meals too lol. i bet you carved that @Dave1288499

 

[Dave1288499]

bros look good if you ask me. enjoy that post competition meals too lol. i bet you carved that @Dave1288499

WE went to a Mongolian barbecue place, I was so dehydrated I didn't really eat much more concerned with water

 

[Dave1288499]

glad to see you had a nice time. you did great! @Dave1288499 EVO famil is proud

Thanks my bro, it seems I did well

 

[Dave1288499]

@Dave1288499 amazing job on this competition! looks like you had a lot of fun! hopefull you had a big turnout from your family to support you

My mother, brother and best friend came, I sent photos to a messenger chat with friends and family and people ik from where I live

 

[Dave1288499]

Everyone should compete at least 1x

Oh yeah everyone should, I plan to again once day

 

[BodyMonster34]

Î and my bro shared a new York style pizza(I ate most)

bro nice you a big boy

 

[2Thick]

My mother, brother and best friend came, I sent photos to a messenger chat with friends and family and people ik from where I live

That is awesome that people support you. It's not the same way in my family.

 

[ceo]

WE went to a Mongolian barbecue place, I was so dehydrated I didn't really eat much more concerned with water

bros mongolian? that some interesting

 

[Ulter]

Yeah it was a good pizza

yeah i bet you enjoyed it

 

[ROIDDERS]

Thanks my bro, it seems I did well

much EVO family love

 

[25homes]

Here are my post show photos, I'm just going to be short I have a Big write up I'll put up soon

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Nice work my man

 

[Dave1288499]

Nice work my man

Thanks

 

[Dave1288499]

bros mongolian? that some interesting

Nah I'm of English decent in nz

 

[Dave1288499]

That is awesome that people support you. It's not the same way in my family.

Yeah I am very lucky

 

[LevButlerov]

Yeah I am very lucky

how is your training going?

 

[RoySimpson]

Here are my post show photos, I'm just going to be short I have a Big write up I'll put up soon

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@Dave1288499 congrats on the show bro!

 

[Dave1288499]

@Dave1288499 congrats on the show bro!

Thanks bro we just picked out a couple candidate shows

 

[Dave1288499]

how is your training going?

Oh hit arms last night I feel fucking pumped just less volume but I might add a couple 2-a-days a week for more shoulders and tricep volume. I feel like my body wants to grow. I'll add the two a days in 5 or so weeks based on recovery. But I have an insane pump last night and the contractions were great.

 

[Noah Wixx]

Here are my post show photos, I'm just going to be short I have a Big write up I'll put up soon

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Congratulations

 

[Dave1288499]

Congratulations

Thanks

 

[ceo]

Nah I'm of English decent in nz

bros you said mongolian restaurant. never knew that existed

 

[ballin2504]

Here are my post show photos, I'm just going to be short I have a Big write up I'll put up soon

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@Dave1288499 congrats on the hardware you look great you deserved it. Nice work.

 

[2Thick]

Yeah I am very lucky

For sure.

 

[LevButlerov]

Oh hit arms last night I feel fucking pumped just less volume but I might add a couple 2-a-days a week for more shoulders and tricep volume. I feel like my body wants to grow. I'll add the two a days in 5 or so weeks based on recovery. But I have an insane pump last night and the contractions were great.

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The training pic looked good but hard to tell how intense the session really was without sets, weights, or reps shown. If you’re getting that kind of pump and feel like your body is ready to grow then the base work is there.
Adding in 2-a-days later for shoulders and triceps will only pay off if recovery and food match it, so build steady for now and let the numbers speak when you push volume higher. Remember, once you get a shoulder injury you'll be out of a while, i would be careful overtraining shoulders. @Dave1288499

 

[Dave1288499]

The training pic looked good but hard to tell how intense the session really was without sets, weights, or reps shown. If you’re getting that kind of pump and feel like your body is ready to grow then the base work is there.
Adding in 2-a-days later for shoulders and triceps will only pay off if recovery and food match it, so build steady for now and let the numbers speak when you push volume higher. Remember, once you get a shoulder injury you'll be out of a while, i would be careful overtraining shoulders. @Dave1288499

Thanks I'll take that on board, it wasn't super intense just starting off and easing in. Effectively this week is a deload just to make sure the fatigue from peaking is cleared and I'm at full strength

 

[Dave1288499]

bros you said mongolian restaurant. never knew that existed

Ah okay yeah it is quite nice

 

[Dave1288499]

@Dave1288499 congrats on the hardware you look great you deserved it. Nice work.

Thanks I intend to do better next time, my waist blew out a few hours before stage so next time I'm not eating pre show. Just loading night before

 

[Dave1288499]

rebound program (1)
Week 1 · Day 3
Wed, Oct 01, 2025
Incline Flyes Dumbell
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 15
Bench Press (Barbell)
Set 1 : 60 kg x 10
Set 2 : 80 kg x 10
Set 3 : 100 kg x 4
Set 4 : 100 kg x 6
Set 5 : 100 kg x 3
Set 6 : 50 kg x 50
Incline Bench Press (Barbell)
Set 1 : 70 kg x 5
Set 2 : 50 kg x 15
Set 3 : 50 kg x 16
Set 4 : 50 kg x 15
Set 5 : 50 kg x 15
Push Up
Set 1 : 15 reps
Set 2 : 10 reps
Set 3 : 4 reps

Still feeling quite weak so the poundage are quite low total workout volume was 17 sets. I'm keeping the intensity quite low, second workout of rebound is in.
Final calories for the next few weeks are 250g protein, 40g fat and carbs are about 250 for now pre-workout.
Spoke to @SaintSoup about diet. I bought about 10kg of meat decided to try butchers box a meat delivery service as I'm low on meat and mostly have tinned tuna and am getting low on beans and lentils. I'll gauge recovery over the next week and adjust diet as needed I'm holding,82kg condition is holding just water from carbs

 

[Dave1288499]

rebound program (1)
Week 1 · Day 3
Wed, Oct 01, 2025
Incline Flyes Dumbell
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 15
Bench Press (Barbell)
Set 1 : 60 kg x 10
Set 2 : 80 kg x 10
Set 3 : 100 kg x 4
Set 4 : 100 kg x 6
Set 5 : 100 kg x 3
Set 6 : 50 kg x 50
Incline Bench Press (Barbell)
Set 1 : 70 kg x 5
Set 2 : 50 kg x 15
Set 3 : 50 kg x 16
Set 4 : 50 kg x 15
Set 5 : 50 kg x 15
Push Up
Set 1 : 15 reps
Set 2 : 10 reps
Set 3 : 4 reps

Still feeling quite weak so the poundage are quite low total workout volume was 17 sets. I'm keeping the intensity quite low, second workout of rebound is in.
Final calories for the next few weeks are 250g protein, 40g fat and carbs are about 250 for now pre-workout.
Spoke to @SaintSoup about diet. I bought about 10kg of meat decided to try butchers box a meat delivery service as I'm low on meat and mostly have tinned tuna and am getting low on beans and lentils. I'll gauge recovery over the next week and adjust diet as needed I'm holding,82kg condition is holding just water from carbs

Oh and I used anadrol I bought from @kiwibulk holy shit I never got so pumped from anadrol before; like it felt like my veins were pumped.

 

[ceo]

Ah okay yeah it is quite nice

bros we don't got that here in USA. we got plenty of chinese restaurants though

 

[Dave1288499]

bros we don't got that here in USA. we got plenty of chinese restaurants though

Real Chinese food? or that fake Chinese food

 

[LevButlerov]

Thanks I'll take that on board, it wasn't super intense just starting off and easing in. Effectively this week is a deload just to make sure the fatigue from peaking is cleared and I'm at full strength

That’s the right call, using this week as a deload will let all that fatigue clear so you can actually show the strength you’ve built. Even if sessions feel light now, the payoff is coming when you hit heavier work fresh.
but you want to take time doing a light bulk refeed after a show like that. @Dave1288499

 

[Dave1288499]

That’s the right call, using this week as a deload will let all that fatigue clear so you can actually show the strength you’ve built. Even if sessions feel light now, the payoff is coming when you hit heavier work fresh.
but you want to take time doing a light bulk refeed after a show like that. @Dave1288499

Yeah thanks, I'm doing about the same volume I did last week just less weight. It's interesting watching how my body is responding, I'm not strong RN but when my body realizes it can I think my numbers will shoot up

 

[LevButlerov]

Yeah thanks, I'm doing about the same volume I did last week just less weight. It's interesting watching how my body is responding, I'm not strong RN but when my body realizes it can I think my numbers will shoot up

That’s the right mindset, holding the same volume with lighter weight keeps the pattern locked in and lets your body catch up. Once recovery is there your numbers will jump fast, strength usually comes back in bigger steps than it leaves.

 

[Dave1288499]

That’s the right mindset, holding the same volume with lighter weight keeps the pattern locked in and lets your body catch up. Once recovery is there your numbers will jump fast, strength usually comes back in bigger steps than it leaves.

All things at their own time

 

[LevButlerov]

All things at their own time

For sure you have EVO family support! lets do this @Dave1288499

 

[Dave1288499]

For sure you have EVO family support! lets do this @Dave1288499

Ooooraahh

 

[Dave1288499]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.

 

[ceo]

Real Chinese food? or that fake Chinese food

bros mostly fake of course. hard to have a food place with authentic food, too expensive to operate

 

[LevButlerov]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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Back work looks solid, rows at 100kg for 7 is strong and pairing that with weighted pull ups will build thickness fast even if the sets were short. 19kg of meat in the freezer is a good move, keeps the protein high and takes stress out of meal prep while you’re sorting life stuff. probably good quality NZ meat too!

 

[Dave1288499]

Back work looks solid, rows at 100kg for 7 is strong and pairing that with weighted pull ups will build thickness fast even if the sets were short. 19kg of meat in the freezer is a good move, keeps the protein high and takes stress out of meal prep while you’re sorting life stuff. probably good quality NZ meat too!

It's all kiwi meat, only downside it's 95%. I hadn't done weighed pullups in ages and dumbbell row was kinda boring. I downloaded those books you recommended I think?

 

[LevButlerov]

It's all kiwi meat, only downside it's 95%. I hadn't done weighed pullups in ages and dumbbell row was kinda boring. I downloaded those books you recommended I think?

Kiwi meat at 95% (fat right?) is still solid protein, just means you’ll want to balance fats elsewhere.

Weighted pull-ups are way more productive than rows when you want upper back growth, so good call bringing them back in.

If you grabbed those ebooks then you’ve got extra tools to structure the sessions better.
https://irongorillas.com/

 

[Dave1288499]

Kiwi meat at 95% (fat right?) is still solid protein, just means you’ll want to balance fats elsewhere.

Weighted pull-ups are way more productive than rows when you want upper back growth, so good call bringing them back in.

If you grabbed those ebooks then you’ve got extra tools to structure the sessions better.
https://irongorillas.com/

Ah I'm not getting the download links

 

[Mobster]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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Keep looking for a new job

 

[Dave1288499]

Keep looking for a new job

Yes sir thats the plan

 

[stevesmi]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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@Dave1288499 That's some good meal prep right there. You got in a lot of protein. You can cook it up and then you'll have food for the whole week. Good job.

 

[LevButlerov]

Ah I'm not getting the download links

what email are you using? please DM me
and are you checking spam?

 

[2Thick]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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Can't wait to see the finished meat cooked up! It's going to be an absolute feast. I hope you saved it all for yourself. @Dave1288499

 

[Dave1288499]

Can't wait to see the finished meat cooked up! It's going to be an absolute feast. I hope you saved it all for yourself. @Dave1288499

It's going to be used over days

 

[Dave1288499]

what email are you using? please DM me
and are you checking spam?

I checked spam

 

[2Thick]

It's going to be used over days

haha nice! save some for me

 

[Dave1288499]

@Dave1288499 That's some good meal prep right there. You got in a lot of protein. You can cook it up and then you'll have food for the whole week. Good job.

Thanks, I'm mixing in protein shakes RN I'm aiming for more protein

 

[Ulter]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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Keep up the good work on the training. @Dave1288499 I especially like how you're hitting the Pull-Ups. Those are a great way to really build strength in your arms and back.

 

[Dave1288499]

Keep up the good work on the training. @Dave1288499 I especially like how you're hitting the Pull-Ups. Those are a great way to really build strength in your arms and back.

I think pullups and bodyweight movements are underrated, like for some reason people don't seem to see that bodyweight movements are great for adding extras volume and more approaches to failure like I do push-ups and shit and bodyweight squats and I think I grow better with using them as extra volume than when I don't

 

[Ulter]

I think pullups and bodyweight movements are underrated, like for some reason people don't seem to see that bodyweight movements are great for adding extras volume and more approaches to failure like I do push-ups and shit and bodyweight squats and I think I grow better with using them as extra volume than when I don't

very true on that

 

[ceo]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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@Dave1288499 bros this is a nice bunch of exercises! the pullups and the barbell rows are under control. I like how you don't overdo it on the weights.

 

[Dave1288499]

@Dave1288499 bros this is a nice bunch of exercises! the pullups and the barbell rows are under control. I like how you don't overdo it on the weights.

Thanks I planned out this program around protecting my joints so my rebound can be longer

 

[ROIDDERS]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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That's great. You got a good meat delivery. Hopefully, that saves you some money doing it that way 19 kg of meat is a lot. Now, you have meat for a few days. @Dave1288499

 

[Dave1288499]

That's great. You got a good meat delivery. Hopefully, that saves you some money doing it that way 19 kg of meat is a lot. Now, you have meat for a few days. @Dave1288499

I need to make it last a fortnight, I have a lot of protein powders that I will mix in but I have to find some way to get to that next level with my current situation

 

[LevButlerov]

I checked spam

Could be in the promotions tab too.

 

[Dave1288499]

Could be in the promotions tab too.

Thanks it was

 

[LevButlerov]

Thanks it was

Good we resolved it

 

[ROIDDERS]

I need to make it last a fortnight, I have a lot of protein powders that I will mix in but I have to find some way to get to that next level with my current situation

Yeah, I was gonna say that much meat should last you a while. Make sure you preserve it and salt.

 

[Dave1288499]

Yeah, I was gonna say that much meat should last you a while. Make sure you preserve it and salt.

I've frozen most of it

 

[ROIDDERS]

I've frozen most of it

Yeah, that's a good idea. Always freeze it or cook it. Don't just leave it in the fridge.

 

[ceo]

Thanks I planned out this program around protecting my joints so my rebound can be longer

bros that is smart. you a guy guy protect your body

 

[stevesmi]

Thanks, I'm mixing in protein shakes RN I'm aiming for more protein

i always say you should get most of your protein from real food. i haven't touch a protein shake in probably 15 years

 

[Dave1288499]

i always say you should get most of your protein from real food. i haven't touch a protein shake in probably 15 years

No I fully agree but optimal and practically sustainable are different things

 

[Dave1288499]

Yeah, that's a good idea. Always freeze it or cook it. Don't just leave it in the fridge.

How many other guys don't think practically?

 

[stevesmi]

No I fully agree but optimal and practically sustainable are different things

If it doesn’t bother your stomach and it’s a good quality it can be fine

 

[Dave1288499]

If it doesn’t bother your stomach and it’s a good quality it can be fine

I have tricks to keep stomach together. My gets are quite easy to mess up

 

[ROIDDERS]

How many other guys don't think practically?

a lot of people don't know food prep

 

[stevesmi]

I have tricks to keep stomach together. My gets are quite easy to mess up

Activated charcoal works in a pinch

 

[Dave1288499]

a lot of people don't know food prep

I did meal prep it just never really worked for the type of work I do considering my daily output is variable. I write three diets and cycle through each as I need based on what I know I'm going to do. I usually have a days warning on what I'm going to do

 

[Dave1288499]

Activated charcoal works in a pinch

I'll keep that in mind

 

[RoySimpson]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



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@Dave1288499 you cannot go wrong with butchers box!

 

[Dave1288499]

@Dave1288499 you cannot go wrong with butchers box!

Nah meat looks pretty good the steaks look pretty lean with little fat

 

[ROIDDERS]

I did meal prep it just never really worked for the type of work I do considering my daily output is variable. I write three diets and cycle through each as I need based on what I know I'm going to do. I usually have a days warning on what I'm going to do

if you can get it sorted imagine the possibilities

 

[Dave1288499]

if you can get it sorted imagine the possibilities

I vary my diet based on what I have to do at work because with horticulture my activity levels change daily. Some weeks I do 30k steps because I am building a fence others I'm in a pack house and get 5k. Some days I drive a forklift all day others I'm on some other machine. During the vast majority of prep I had a pretty stable activity level because we were pruning and doing irrigation lines. I think if I had an easier line of work I would make more progress I don't know many bodybuilders that do hort and AG work

 

[Dave1288499]

rebound program (1)
Week 1 · Day 7
Sun, Oct 05, 2025
Flye Press
Set 1 : 30 kg x 15
Set 2 : 30 kg x 15
Set 3 : 30 kg x 15
Incline Chest Fly (Dumbbell)
Set 1 : 11 kg x 15
Set 2 : 11 kg x 20
Set 3 : 11 kg x 20
Set 4 : 11 kg x 20
Set 5 : 11 kg x 20
Bench Press (Close Grip)
Set 1 : 50 kg x 15
Set 2 : 50 kg x 15
Set 3 : 50 kg x 15
Set 4 : 50 kg x 15
JM Press
Set 1 : 40 kg x 15
Set 2 : 40 kg x 15
Set 3 : 40 kg x 15
Reverse Pushdowns
Set 1 : 10 kg x 15
Set 2 : 10 kg x 15
Set 3 : 10 kg x 15
Bicep Curl (EZ Bar)
Set 1 : 58 kg x 5
Set 2 : 48 kg x 6
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10
Bicep Curl (Dumbbell)
Set 1 : 11 kg x 15
Set 2 : 11 kg x 15


Hi-volume arm and chest workout, if I should explain how this program works. I'm going to try the old school train whatever isn't sore out of curiosity. I've always found having specific parts you train on this day rather limiting so I thought I'd try something I always made fun of arm days and train whatever ain't sore. Carbs are working I'm having the best pumps I've ever had, it's fuckin crazy I get pumped just looking at a dumbbell. So I think I'll grow. Mentally ain't feeling very positive but I'll just ignore it will go away

 

[Dave1288499]

rebound program (1)
Week 1 · Day 7
Sun, Oct 05, 2025
Flye Press
Set 1 : 30 kg x 15
Set 2 : 30 kg x 15
Set 3 : 30 kg x 15
Incline Chest Fly (Dumbbell)
Set 1 : 11 kg x 15
Set 2 : 11 kg x 20
Set 3 : 11 kg x 20
Set 4 : 11 kg x 20
Set 5 : 11 kg x 20
Bench Press (Close Grip)
Set 1 : 50 kg x 15
Set 2 : 50 kg x 15
Set 3 : 50 kg x 15
Set 4 : 50 kg x 15
JM Press
Set 1 : 40 kg x 15
Set 2 : 40 kg x 15
Set 3 : 40 kg x 15
Reverse Pushdowns
Set 1 : 10 kg x 15
Set 2 : 10 kg x 15
Set 3 : 10 kg x 15
Bicep Curl (EZ Bar)
Set 1 : 58 kg x 5
Set 2 : 48 kg x 6
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10
Bicep Curl (Dumbbell)
Set 1 : 11 kg x 15
Set 2 : 11 kg x 15


Hi-volume arm and chest workout, if I should explain how this program works. I'm going to try the old school train whatever isn't sore out of curiosity. I've always found having specific parts you train on this day rather limiting so I thought I'd try something I always made fun of arm days and train whatever ain't sore. Carbs are working I'm having the best pumps I've ever had, it's fuckin crazy I get pumped just looking at a dumbbell. So I think I'll grow. Mentally ain't feeling very positive but I'll just ignore it will go away

Pump pic for funsies

 

[ROIDDERS]

I vary my diet based on what I have to do at work because with horticulture my activity levels change daily. Some weeks I do 30k steps because I am building a fence others I'm in a pack house and get 5k. Some days I drive a forklift all day others I'm on some other machine. During the vast majority of prep I had a pretty stable activity level because we were pruning and doing irrigation lines. I think if I had an easier line of work I would make more progress I don't know many bodybuilders that do hort and AG work

horticulture? what is that

 

[Dave1288499]

horticulture? what is that

That is like growing plants: relating to the art or practice of garden cultivation and management.

 

[ROIDDERS]

That is like growing plants: relating to the art or practice of garden cultivation and management.

oh okay wow that is a good hobby

 

[Dave1288499]

oh okay wow that is a good hobby

It's most of my work for these last few years. I grew trees, planted trees and picked fruit off said trees. I'm very knowledgeable on plants

 

[ROIDDERS]

It's most of my work for these last few years. I grew trees, planted trees and picked fruit off said trees. I'm very knowledgeable on plants

you are a very smart guy. maybe one day you can breed plants

 

[Dave1288499]

I'm theory if I had the capital I could run a nursery

 

[Noah Wixx]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



View attachment 125137View attachment 125136View attachment 125135View attachment 125134

That butchers box looks awesome

 

[Dave1288499]

That butchers box looks awesome

Yeah it is price seems good

 

[LevButlerov]

rebound program (1)
Week 1 · Day 7
Sun, Oct 05, 2025
Flye Press
Set 1 : 30 kg x 15
Set 2 : 30 kg x 15
Set 3 : 30 kg x 15
Incline Chest Fly (Dumbbell)
Set 1 : 11 kg x 15
Set 2 : 11 kg x 20
Set 3 : 11 kg x 20
Set 4 : 11 kg x 20
Set 5 : 11 kg x 20
Bench Press (Close Grip)
Set 1 : 50 kg x 15
Set 2 : 50 kg x 15
Set 3 : 50 kg x 15
Set 4 : 50 kg x 15
JM Press
Set 1 : 40 kg x 15
Set 2 : 40 kg x 15
Set 3 : 40 kg x 15
Reverse Pushdowns
Set 1 : 10 kg x 15
Set 2 : 10 kg x 15
Set 3 : 10 kg x 15
Bicep Curl (EZ Bar)
Set 1 : 58 kg x 5
Set 2 : 48 kg x 6
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10
Bicep Curl (Dumbbell)
Set 1 : 11 kg x 15
Set 2 : 11 kg x 15


Hi-volume arm and chest workout, if I should explain how this program works. I'm going to try the old school train whatever isn't sore out of curiosity. I've always found having specific parts you train on this day rather limiting so I thought I'd try something I always made fun of arm days and train whatever ain't sore. Carbs are working I'm having the best pumps I've ever had, it's fuckin crazy I get pumped just looking at a dumbbell. So I think I'll grow. Mentally ain't feeling very positive but I'll just ignore it will go away

Good session, high volume like that will hit arms and chest hard and those weights show solid control with good endurance. The carb load is clearly doing its job if pumps are that strong, that’s a good sign your rebound’s starting right. Mental dips happen post-cut, just stay on the food and routine and it’ll level out fast.

View attachment 126109


Pump pic for funsies

Very good size! @Dave1288499

 

[Dave1288499]

Good session, high volume like that will hit arms and chest hard and those weights show solid control with good endurance. The carb load is clearly doing its job if pumps are that strong, that’s a good sign your rebound’s starting right. Mental dips happen post-cut, just stay on the food and routine and it’ll level out fast.

Very good size! @Dave1288499

I'm feeling a lot stronger today might have cleared the fatigue I'm going to do my quad focused session as I've figured out how to diy a belt squat

 

[BeMe]

I'm feeling a lot stronger today might have cleared the fatigue I'm going to do my quad focused session as I've figured out how to diy a belt squat

That's something you gotta share. Diy belt sounds interesting

 

[ballin2504]

rebound program (1)
Week 1 · Day 4
Thu, Oct 02, 2025
Lat Pulldown Reverse Grip
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 0 reps
Pull-Up (Neutral Grip, Weighted)
Set 1 : 20 kg x 5
Set 2 : 20 kg x 0
Barbell Row
Set 1 : 100 kg x 7
Set 2 : 80 kg x 7
Set 3 : 50 kg x 8


So I had a good workout today for back, I made some cor. I got a big meat delivery thought I would try a butchers box got like 19kg of meat. Only 9 sets it'll grow tho. I'm starting to feel sad about my recent breakup (took a while). I'm almost finished at my current job. I'll be on the dole soon, that honestly feels like I'm going in reverse but I know I'm not but I prided myself on having steady employment. Nothing interesting really happened.



View attachment 125137View attachment 125136View attachment 125135View attachment 125134

@Dave1288499 way to get a good training day in man. Keep it up

 

[Dave1288499]

That's something you gotta share. Diy belt sounds interesting

I have one of those cables plate holders and I figure I could use my bench, by standing where the rack is on the metal and balance myself using the rack part by holding on to it. In theory I can get a deeper squat and I can bin a bunch of other ideas

 

[LevButlerov]

I'm feeling a lot stronger today might have cleared the fatigue I'm going to do my quad focused session as I've figured out how to diy a belt squat

Good call, hitting quads with a DIY belt squat will load the legs hard without stressing your back. Feeling stronger again means recovery’s caught up, so push the weights but keep form locked in.