Approved Log Cycle Recomp Journal

[Dave1288499]

fair but you did it

Yes

 

[LevButlerov]

Yes

keep going

 

[Dave1288499]

Y

keep going

That's the plan

 

[LevButlerov]

Y

That's the plan

perfect

 

[Dave1288499]

Week 1 · Day 5
Fri, Apr 17, 2026

Tricep Pushdown (Cable)
Set 1 : 40 kg x 10
Set 2 : 40 kg x 10
Set 3 : 40 kg x 10
Set 4 : 40 kg x 10

Reverse Pushdowns
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Preacher Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

 

[LevButlerov]

Week 1 · Day 5
Fri, Apr 17, 2026

Tricep Pushdown (Cable)
Set 1 : 40 kg x 10
Set 2 : 40 kg x 10
Set 3 : 40 kg x 10
Set 4 : 40 kg x 10

Reverse Pushdowns
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Preacher Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

high volume EVO family respect for you @Dave1288499 happy to see you volume up each time really going deep!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Grumpy]

Great training session l9ve the 4 sets per exercise

 

[MarkNV]

Week 1 · Day 5
Fri, Apr 17, 2026

Tricep Pushdown (Cable)
Set 1 : 40 kg x 10
Set 2 : 40 kg x 10
Set 3 : 40 kg x 10
Set 4 : 40 kg x 10

Reverse Pushdowns
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Preacher Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Bro, that is s nice, tight and compact arm routine!! I bet you made that burn!!

 

[Pigsy]

I myself love high volume. Put the muscle on me

 

[Dave1288499]

high volume EVO family respect for you @Dave1288499 happy to see you volume up each time really going deep!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

Thanks, you know me better than yesterday. Always upping the bar

 

[Dave1288499]

Great training session l9ve the 4 sets per exercise

Yes I feel like it was at the sweet spot for arms, other programs I ran had too much volume for arms which inflamed a bicep tendon

 

[Dave1288499]

Bro, that is s nice, tight and compact arm routine!! I bet you made that burn!!

It was a quick no nonsense routine I enjoyed. I made it hurt

 

[Dave1288499]

I myself love high volume. Put the muscle on me

I have a preference to just be constantly training

 

[MarkNV]

It was a quick no nonsense routine I enjoyed. I made it hurt

Nice!!

 

[HarleyGuy]

Week 1 · Day 5
Fri, Apr 17, 2026

Tricep Pushdown (Cable)
Set 1 : 40 kg x 10
Set 2 : 40 kg x 10
Set 3 : 40 kg x 10
Set 4 : 40 kg x 10

Reverse Pushdowns
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Preacher Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Volume King candidate here!! Nice arm workout bro!

 

[Dave1288499]

Volume King candidate here!! Nice arm workout bro!

Thanks

 

[Dave1288499]

Oh I feel really happy the only thing I changed was went from test cyp to a mix of cyp and sustanon, could that have influenced or just a few good things happened yesterday and that could be it? Idk like at the start of the week my toxic ex started talking to me and my mood got wonky and that ended with my crying on a phone call to my mother, and I ended up with a couple other things happen I don't think I can talk about. But I keep waiting for the rug pull

 

[rizzlekdizzle]

love absolutely blasting triceps!

 

[Dave1288499]

love absolutely blasting triceps!

Well triceps are 2/3 of your arm

 

[Yuri]

Week 1 · Day 5
Fri, Apr 17, 2026

Tricep Pushdown (Cable)
Set 1 : 40 kg x 10
Set 2 : 40 kg x 10
Set 3 : 40 kg x 10
Set 4 : 40 kg x 10

Reverse Pushdowns
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Set 4 : 30 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 15
Set 2 : 16 kg x 15
Set 3 : 16 kg x 15

Preacher Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Big volume killing it

 

[Dave1288499]

Big volume killing it

Thanks

 

[LevButlerov]

Thanks, you know me better than yesterday. Always upping the bar

going hard i know you

 

[HarleyGuy]

Idk like at the start of the week my toxic ex started talking to me

She's an "ex" correct? So she didn't start talking to you again, you started actually listening to her again is what happened. She's always be talking LOL. I'd shitcan this whole scene if she's really an ex bro. Your mental health comes way before her need to have anyone's ear.

 

[Dave1288499]

She's an "ex" correct? So she didn't start talking to you again, you started actually listening to her again is what happened. She's always be talking LOL. I'd shitcan this whole scene if she's really an ex bro. Your mental health comes way before her need to have anyone's ear.

Yes she is, I'm planning to not really talk to her as she still wants to date. I shot her down on that.i agree I probably should.

 

[HarleyGuy]

Yes she is, I'm planning to not really talk to her as she still wants to date. I shot her down on that.i agree I probably should.

Big head vs. little head battle here. Which one will win LOL.... I'll be watching

 

[Dave1288499]

Big head vs. little head battle here. Which one will win LOL.... I'll be watching

Nah there's no battle

 

[HarleyGuy]

Nah there's no battle

Perfect so stop listening then and you won't have to even stop talking

 

[Dave1288499]

Perfect so stop listening then you won't have to even stop talking

I don't need to I ignored her last text

 

[HarleyGuy]

I don't need to I ignored her last text

Problem solved then!

 

[Dave1288499]

Problem solved then!

I was more confused by how happy I felt

 

[HarleyGuy]

I was more confused by how happy I felt

I'll let you ride this out and figure out bro, time will tell and you'll know what to do.

 

[Dave1288499]

I'll let you ride this out and figure out bro, time will tell and you'll know what to do.

Ok

 

[Dave1288499]

Week 2 · Day 1
Mon, Apr 20, 2026

Meadow Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10

One Arm Bent Over Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10

Standing Pullover (Cable)
Set 1 : 30 kg x 12
Set 2 : 30 kg x 12
Set 3 : 30 kg x 12

100kgx5 for three sets

 

[Dave1288499]

 

[Dave1288499]

View attachment 217862View attachment 217863View attachment 217862View attachment 217863View attachment 217864View attachment 217867View attachment 217866View attachment 217865View attachment 217864

I'm just fat

 

[LevButlerov]

Week 2 · Day 1
Mon, Apr 20, 2026

Meadow Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10

One Arm Bent Over Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10

Standing Pullover (Cable)
Set 1 : 30 kg x 12
Set 2 : 30 kg x 12
Set 3 : 30 kg x 12

100kgx5 for three sets

View attachment 217862View attachment 217863View attachment 217862View attachment 217863View attachment 217864View attachment 217867View attachment 217866View attachment 217865View attachment 217864

I'm just fat

back looks good wide and nice side shots you're staying strong @Dave1288499

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Dave1288499]

back looks good wide and nice side shots you're staying strong @Dave1288499

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

Thanks

 

[waggat]

Week 2 · Day 1
Mon, Apr 20, 2026

Meadow Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10

One Arm Bent Over Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10

Standing Pullover (Cable)
Set 1 : 30 kg x 12
Set 2 : 30 kg x 12
Set 3 : 30 kg x 12

100kgx5 for three sets

Nice back exercises there mate. Love the Meadows row. What is the last one?

View attachment 217862View attachment 217863View attachment 217862View attachment 217863View attachment 217864View attachment 217867View attachment 217866View attachment 217865View attachment 217864

Back looks awesome mate.

 

[Dave1288499]

Nice back exercises there mate. Love the Meadows row. What is the last one?

Back looks awesome mate.

Some rack pulls but I couldn't lift the weight I wanted so I gave up and did them at a weight I knew I could do because I kept failing to pick up 190

 

[Grumpy]

Nice training session
Back is definitely looking good

 

[Dave1288499]

Nice training session
Back is definitely looking good

Thanks, it grows when I train it like a dipstick. So training it properly it's responding well even when I skip sessions. Currently the plan is to just focus on building out my best parts and focusing on my strengths for my next show whenever that is

 

[Dave1288499]

Week 2 · Day 2
Tue, Apr 21, 2026

Nordic curl (bw)
Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps

Squat (Barbell)
Set 1 : 160 kg x 8
Set 2 : 170 kg x 8
Set 3 : 170 kg x 8
Set 4 : 170 kg x 8

Barbell Hacksquat
Set 1 : 100 kg x 8
Set 2 : 110 kg x 8
Set 3 : 105 kg x 8
Set 4 : 100 kg x 8

 

[LevButlerov]

Week 2 · Day 2
Tue, Apr 21, 2026

Nordic curl (bw)
Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps

Squat (Barbell)
Set 1 : 160 kg x 8
Set 2 : 170 kg x 8
Set 3 : 170 kg x 8
Set 4 : 170 kg x 8

Barbell Hacksquat
Set 1 : 100 kg x 8
Set 2 : 110 kg x 8
Set 3 : 105 kg x 8
Set 4 : 100 kg x 8

big hack today 110s!

 

[Dave1288499]

Task master like the marvel character
Week 2 · Day 4
Thu, Apr 23, 2026

Bent Over Row (Dumbbell)
Set 1 : 46 kg x 8
Set 2 : 41 kg x 8
Set 3 : 41kg X 8

Shrug (Barbell)
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Stretchers
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 40 kg x 8

 

[Dave1288499]

big hack today 110s!

I'm dropping barbell hacks, my knees were pretty sore after. But yeah I wanted to do 120kg but I couldn't

 

[LevButlerov]

Task master like the marvel character
Week 2 · Day 4
Thu, Apr 23, 2026

Bent Over Row (Dumbbell)
Set 1 : 46 kg x 8
Set 2 : 41 kg x 8
Set 3 : 41kg X 8

Shrug (Barbell)
Set 1 : 100 kg x 8
Set 2 : 100 kg x 8
Set 3 : 100 kg x 8

Stretchers
Set 1 : 40 kg x 8
Set 2 : 40 kg x 8
Set 3 : 40 kg x 8

I'm dropping barbell hacks, my knees were pretty sore after. But yeah I wanted to do 120kg but I couldn't

you training hard and 120 is close

 

[Dave1288499]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

 

[LevButlerov]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

good to see your bday happy bday EVO family love your way!

 

[Dave1288499]

good to see your bday happy bday EVO family love your way!

Thanks I'll tell him

 

[stevesmi]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

@Dave1288499 Awesome man. I'm glad you're enjoying time with your brothers. Cherish those moments that you get to spend together.

 

[Dave1288499]

@Dave1288499 Awesome man. I'm glad you're enjoying time with your brothers. Cherish those moments that you get to spend together.

My younger brother is the only reason I do anything really, he's the most important person to me

 

[Mobster]

good to see your bday happy bday EVO family love your way!

His brother. Not him

 

[LevButlerov]

His brother. Not him

sorry @Dave1288499 i misread i thought it was your bday

My younger brother is the only reason I do anything really, he's the most important person to me

 

[Dave1288499]

sorry @Dave1288499 i misread i thought it was your bday

Nah all good

 

[Dave1288499]

Week 2 · Day 6
Sat, Apr 25, 2026

Cable Low Row
Set 1 : 40 kg x 10
Set 2 : 40 kg x 10
Set 3 : 40 kg x 10

Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps

Standing Pullover (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10

Chest Supported Row (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8

 

[LevButlerov]

Week 2 · Day 6
Sat, Apr 25, 2026

Cable Low Row
Set 1 : 40 kg x 10
Set 2 : 40 kg x 10
Set 3 : 40 kg x 10

Pull-Up (Neutral Grip, Bodyweight)
Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps

Standing Pullover (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10

Chest Supported Row (Dumbbell)
Set 1 : 31 kg x 8
Set 2 : 31 kg x 8
Set 3 : 31 kg x 8

well done on the low row strong

 

[Dave1288499]

well done on the low row strong

I can do over one hundred kg but my set up is dodgy

 

[LevButlerov]

I can do over one hundred kg but my set up is dodgy

go slow and be careful

 

[Dave1288499]

go slow and be careful

That's the plan I need to properly build something but I forget to

 

[2Thick]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

Great to see you with an update. This is the type of volume that we love to see. You're really pushing things. Great job on the hammer curl. @Dave1288499

 

[Dave1288499]

Great to see you with an update. This is the type of volume that we love to see. You're really pushing things. Great job on the hammer curl. @Dave1288499

Thanks nah it's going well

 

[Ulter]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

Much respect for your hard work. @Dave1288499 I know you've been through some stuff so it's good to see you found a hobby that you really love.

 

[Dave1288499]

Much respect for your hard work. @Dave1288499 I know you've been through some stuff so it's good to see you found a hobby that you really love.

Thanks, bodybuilding has given me everything

 

[Ulter]

Thanks, bodybuilding has given me everything

Definitely me too. I don't know where I would be without it.

 

[Dave1288499]

Definitely me too. I don't know where I would be without it.

I have my guesses

 

[ROIDDERS]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

Watching you put together these amazing workouts is an absolute joy. I love to see your success. You are my favorite. @Dave1288499

 

[Dave1288499]

Watching you put together these amazing workouts is an absolute joy. I love to see your success. You are my favorite. @Dave1288499

Thanks, I can't take too much credit I've been following John meadows programs all year

 

[ROIDDERS]

Thanks, I can't take too much credit I've been following John meadows programs all year

that is a good program to follow and make tweaks as you go and you can always switch it up so you don't get bored.

 

[Dave1288499]

that is a good program to follow and make tweaks as you go and you can always switch it up so you don't get bored.

If I get bored I change program, I adjust based on equipment and what I feel best with in regards to the movement (JM press instead of skill crushers). But I'm enjoying how hard the programs are sometimes the programs I write myself are kinda insane

 

[ceo]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

@Dave1288499 Bros, it's always awesome to see you kill the training. The preacher curl and incline hammer curl get a nice pump going before you finish.

 

[stevesmi]

My younger brother is the only reason I do anything really, he's the most important person to me

that's great man, and you are a role model for him. He's going to follow what you do. If you drink and do drugs, he's going to drink and do drugs. If you hit the gym and take care of yourself, then he's going to do the same.

 

[ROIDDERS]

If I get bored I change program, I adjust based on equipment and what I feel best with in regards to the movement (JM press instead of skill crushers). But I'm enjoying how hard the programs are sometimes the programs I write myself are kinda insane

yeah that is smart. and you are super young too so You should experiment more and more.

 

[Dave1288499]

@Dave1288499 Bros, it's always awesome to see you kill the training. The preacher curl and incline hammer curl get a nice pump going before you finish.

It was quite a painful arm workout

 

[Dave1288499]

that's great man, and you are a role model for him. He's going to follow what you do. If you drink and do drugs, he's going to drink and do drugs. If you hit the gym and take care of yourself, then he's going to do the same.

He takes pride in my bodybuilding

 

[Dave1288499]

yeah that is smart. and you are super young too so You should experiment more and more.

I understand what works, but I do want to try occlusion training

 

[stevesmi]

He takes pride in my bodybuilding

Love it

 

[ROIDDERS]

I understand what works, but I do want to try occlusion training

I'll tell ya what, there's things in life that send you in different directions. Who knows? Maybe five years from now you will be running marathons.

 

[Ulter]

I have my guesses

haha that's a good one.

 

[2Thick]

Thanks nah it's going well

that's what we like to see. You are a good dude.

 

[ceo]

It was quite a painful arm workout

bros like we say back in Alabama, "no pain, no gain."

 

[RoySimpson]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

@Dave1288499 Smashed it on your bday!

 

[Dave1288499]

@Dave1288499 Smashed it on your bday!

Thanks, it was my brother's birthday. Not to be harsh but I clearly said brother turned 21 yesterday

 

[Dave1288499]

bros like we say back in Alabama, "no pain, no gain."

True I think that is said everywhere

 

[Dave1288499]

I'll tell ya what, there's things in life that send you in different directions. Who knows? Maybe five years from now you will be running marathons.

Nah I don't think I will be doing that again my knees are too bad for that

 

[Dave1288499]

haha that's a good one.

Yes I don't think I'd be anywhere positive

 

[Dave1288499]

Love it

Because we both are autistic and I'm the only one that actually can work him and I were taught by our mother to work together l. And besides anytime I win is a win for him.

 

[Dave1288499]

that's what we like to see. You are a good dude.

Thanks, I'm not sure how I'm good to be fair I can be quite selfish

 

[stevesmi]

Because we both are autistic and I'm the only one that actually can work him and I were taught by our mother to work together l. And besides anytime I win is a win for him.

that is awesome!

 

[Dave1288499]

that is awesome!

Yes, Im Not entirely sure telling him that every win I get is a win for him is ethical but it is what it is

 

[Dave1288499]

Week 3 · Day 1
Mon, Apr 27, 2026

Meadow Row
Set 1 : 50 kg x 10
Set 2 : 50 kg x 10
Set 3 : 50 kg x 10

One Arm Bent Over Row
Set 1 : 60 kg x 10
Set 2 : 60 kg x 10
Set 3 : 60 kg x 10

Pullover (EZ Bar)
Set 1 : 28 kg x 12
Set 2 : 28 kg x 12
Set 3 : 28 kg x 12

Hyperextension
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10
Followed by 44 bodyweight hyperextensions
Broke through a new pain threshold

 

[ceo]

True I think that is said everywhere

bros didn't know that was a thing where you at too

 

[ROIDDERS]

Nah I don't think I will be doing that again my knees are too bad for that

yeah that's good that you recognize that your knees don't like it and you did not mess with it. That happens.

 

[Ulter]

Yes I don't think I'd be anywhere positive

yeah me either. I'd probably be in prison right now.

 

[2Thick]

Thanks, I'm not sure how I'm good to be fair I can be quite selfish

sometimes in life you have to be selfish and do what's best for yourself.

 

[ballin2504]

Two a day today as brother turned 21 yesterday and we were fucking around and I cooked whatever he wanted
Week 2 · Day 5
Sat, Apr 25, 2026

Tricep Pushdown (Cable)
Set 1 : 30 kg x 10
Set 2 : 30 kg x 10
Set 3 : 30 kg x 10

Overhead Tricep Extension (Cable)
Set 1 : 20 kg x 10
Set 2 : 20 kg x 10
Set 3 : 20 kg x 10
Set 4 : 20 kg x 10

Skull Crusher (Barbell)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10
Set 4 : 28 kg x 10

Bicep Curl (EZ Bar)
Set 1 : 28 kg x 10
Set 2 : 28 kg x 10
Set 3 : 28 kg x 10

Pinwheel Curl
Set 1 : 16 kg x 8
Set 2 : 16 kg x 8
Set 3 : 16 kg x 8

Incline Hammer Curl (Dumbbell)
Set 1 : 16 kg x 10
Set 2 : 16 kg x 10
Set 3 : 16 kg x 10

@Dave1288499 way to get it in man. 2 a days is no joke

 

[Dave1288499]

@Dave1288499 way to get it in man. 2 a days is no joke

Thanks, just getting the work done

 

[Dave1288499]

yeah that's good that you recognize that your knees don't like it and you did not mess with it. That happens.

At one point I was a runner and I had a nasty injury

 

[Dave1288499]

bros didn't know that was a thing where you at too

It's a famous quote used on lots of media

 

[Dave1288499]

sometimes in life you have to be selfish and do what's best for yourself.

True, guess I am just a guy

 

[Dave1288499]

yeah me either. I'd probably be in prison right now.

Damn