Approved Log First ever show Prep Log

[Noah Wixx]

Back/bis tonight

Pull over machine
1 x 12
Drop weight slightly and try to match reps 1 x 12
Lighter weight and hold squeeze for 2 seconds 1 x 13

Tbar row (run the rack style - start at a plate and keep adding a plate at a time no rest until you fail 6 then go straight back down a plate at a time)
Got to 6 plates and then back down. Blew the lats right up!!

Reverse grip pull down
1 x 6
1 x 11

DY row
80kg/side x 8
60kg/side x 15

Chest supported row
1 x 8
1 x 10 plus triple drop set

Dumbell row
80kg dumbell (heaviest in this gym) rep til fail - one set got 17 reps

High to low lat pull down
1 rest pause set x 14rp 4 rp 3

Bent over rear delt db raises
3 x fail

Hammer curls - start both arms together then when fail go to alternate arm
70lb db's x 8 plus 3
55lb db's x 11 plus 2

Incline dumbell curls
36lb dumbells x 11
28lbs dumbells rest pause set x 15 rp 4 rp 2

Preacher curl single arm
1 x 4 plus 2 forced
1 x 15 plus 2 forced

Wrist curls
2 x failure

Stretching, mobility, dead hangs, foam rolling

20mins cardio

Crushed it

 

[Simon90]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cuts

 

[LevButlerov]

Thank you!! I'm absolutely made up! Going to help bring my absolute best come show day plus the post show rebound is going to be awesome! That's what I'm looking forward too most! After all it's what bodybuilding is about to me. Building the body and getting as huge as physically possible. As much as I love and appreciate an aesthetic physique, mass monster is my goal!!

And yes, they're an underground lab.

what country they from?

 

[LevButlerov]

Another tough one today!!

Quads.

Dragged my dead ass in there and got it done. Turned out to be a good session.

Warm up on bike, foam rolling and banded bits

Single leg Lying leg curl
Gone up an extra pin today 3 sets to failure, on the last set I have forced negatives (so when I feil they lift the weight and I compete the negative whilst they push down so I resist against them)

Leg press quad focused
Go up a plate per side for 8 reps, u til I can't complete 8 reps anymore. A lot of volume but only really working the last 2 sets

Leg press pump set
Feet all the way at the bottom of foot plate, heels together tom platz/sissy squat style
1 pump set rest pause style 31 reps 10 reps 7 reps

Smith squats
3 second negative as low as possible up in 6 reps til I fail 6

Barbell walking lunges
100lkg x 6 each leg was really unstable on this set today
80kg x 18 each leg

Leg extensions
1 x 13
1 x 12 rest pause 4 rest pause 2 plus 20 partials

Adductors
1 rest pause set plus partials

Abductors
1 rest pause set plus partials

Stretching mobility and posing post workout no cardio after quads.

Absolutely dead now!!!!

That’s a brutal quad day, good push getting through that much load. The smith tempo work and platz-style presses hit deep fibers most skip, that combo explains why you’re cooked. Lunges at 100 kg even if unstable still show solid leg strength after all that volume. Extensions and adductors with partials will keep the quads full for days, just make sure macros stay high after that kind of beating so recovery keeps up.

 

[LevButlerov]

Can we upload videos on here? I'm useless with tech?

I've just started an Instagram account, never used it before til now.

@striated_shaft I will upload some training videos on there and if I can I'll stick them on here. I'm not a fan of filming in the gym, but if I have someone with me and they're not spotting me we can film some sets.

Also, apologies if not allowed please remove if not!

yes 10 sec ones

 

[LevButlerov]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

You look amazing, thick and big Dorian style!

 

[Allupfromhere]

They always tend to be the brtter session as well! Sometimes you're so hyped to get to the gym and it's not as good. I me a I love training so every session is good but sometimes you can set your expectations to high and not meet them. So when your tired like to day you mostly end up plesantly surprised.

agree with this!!

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

Bro are you seth feroce's brother

 

[stevesmi]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

@Simon90 you are looking sensational. physique is jacked bigtime. super lean i would say 5 or 6% max

 

[2Thick]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

i'm sure you will be fine taking a break from legs. do what you think will work best. maybe do a deload week? @Simon90

 

[Mobster]

Even the glutes are grainy

 

[Simon90]

what country they from?

UK. Is feel like from reading this forum there's a lot of people from all over? Which is cool! Not just UK biased or US biased like some of the others.

 

[Simon90]

That’s a brutal quad day, good push getting through that much load. The smith tempo work and platz-style presses hit deep fibers most skip, that combo explains why you’re cooked. Lunges at 100 kg even if unstable still show solid leg strength after all that volume. Extensions and adductors with partials will keep the quads full for days, just make sure macros stay high after that kind of beating so recovery keeps up.

Yeah I'm practicing with a moc carb up today and yeaterdsy. So 2 days of High carbs, trace fats and lower protein. Then see how I look tomorrow. I'll then repeat another around 2-3weeka out then hooefuly can nail it peak week

 

[Simon90]

agree with this!!

Bro are you seth feroce's brother

I'm not but I'm one happy fooker right now haha I love the guys physique! The dry grainy striated look.

 

[Allupfromhere]

I'm not but I'm one happy fooker right now haha I love the guys physique! The dry grainy striated look.

Hes a weapon ey haha

 

[Ulter]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

the physique looks outstanding. really ripped and solid job @Simon90 the abs look amazing too

 

[ROIDDERS]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

@Simon90 one of the top physiques i've seen in a while. you have a rare combo of lean muscles and also size. the hammies are impressive!

 

[ceo]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

bros Simon says. you are looking ripped to shreds. the vascularity is insane @Simon90

 

[Simon90]

the physique looks outstanding. really ripped and solid job @Simon90 the abs look amazing too

Thank you

 

[Simon90]

@Simon90 one of the top physiques i've seen in a while. you have a rare combo of lean muscles and also size. the hammies are impressive!

Thank you just the start I'm hoping to make some serious improvements this next year with what I've learnt nutrtion and especially training wise

 

[Simon90]

bros Simon says. you are looking ripped to shreds. the vascularity is insane @Simon90

Thank you! I'm hoping that vascularity will just continue to improve as I dry out and the mast prop gets going

 

[Noah Wixx]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

Beast mode

 

[RoySimpson]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

@Simon90 looking absolutely insane bro!

 

[LevButlerov]

Yeah I'm practicing with a moc carb up today and yeaterdsy. So 2 days of High carbs, trace fats and lower protein. Then see how I look tomorrow. I'll then repeat another around 2-3weeka out then hooefuly can nail it peak week

That’s a smart run, the 2-day carb up will show exactly how your body fills out and reacts to glycogen. Keep an eye on water retention and vascularity so you know what to adjust next round. Doing another one 2-3 weeks out will dial it in perfectly for peak week.

 

[LevButlerov]

UK. Is feel like from reading this forum there's a lot of people from all over? Which is cool! Not just UK biased or US biased like some of the others.

We have worldwide EVO family @Simon90
check @Mobster log he's from UK
EU Grip champion!

 

[Simon90]

5 weeks out

Posing has increased to 45 seconds holds now.

Cardio is 40mins fasted, and will increase post to 30mins.

Wake up, take fat loss supps drink a litre water.

3 rounds of waurter turns, 3 rounds of mandatories, experimenting so with different most musculars. So all together I'm going through 46 poses no rest between, holding each for 45 seconds and it's really hard work!

Then straight out for 40mins cardio, come back 20 mins of ab circuit, planks and then 10 rounds of 15second vaccums.

Grab a shower go to work.

Writing all that down it's no wonder my food is still relatively high for 5 weeks out

Macros are 500c, 390p, 20f

In gym this evening for chest

Have a good day guys smash it

 

[LevButlerov]

5 weeks out

Posing has increased to 45 seconds holds now.

Cardio is 40mins fasted, and will increase post to 30mins.

Wake up, take fat loss supps drink a litre water.

3 rounds of waurter turns, 3 rounds of mandatories, experimenting so with different most musculars. So all together I'm going through 46 poses no rest between, holding each for 45 seconds and it's really hard work!

Then straight out for 40mins cardio, come back 20 mins of ab circuit, planks and then 10 rounds of 15second vaccums.

Grab a shower go to work.

Writing all that down it's no wonder my food is still relatively high for 5 weeks out

Macros are 500c, 390p, 20f

In gym this evening for chest

Have a good day guys smash it

Posing work looks solid, 45 second holds are perfect for endurance and detail, keep them in until peak week. Cardio setup is fine, just shift post-work cardio to rest days if recovery starts to slip.

Macros at 500c 390p 20f fit the workload for now but taper fats to 15 g the final 3 weeks to sharpen up while keeping carbs steady.

 

[ceo]

Thank you! I'm hoping that vascularity will just continue to improve as I dry out and the mast prop gets going

bros the vascularity

 

[ROIDDERS]

Thank you just the start I'm hoping to make some serious improvements this next year with what I've learnt nutrtion and especially training wise

EVO family love!

 

[Ulter]

Thank you

EVO family respect

 

[Simon90]

Incline dumbell press. No forced reps on here today and down a rep but connection felt better so I'll take that!

80s x 6 plus
60s x 14

Barbell incline press - up a rep on here first set and 2 on second buzzing!
160 x 5 plus 2
140 x 10 plus 2

Pec dec hard squeeze
1 heavy set x 6 plus 2
1 x 10 plus 2
1 x 21 plus 2

Incline flyes
3 x 18, 15, 12

Close grip bench press rest pause set (hands grip thumb length apart, around 4 inches)
100kg rest pause set 13 rp 4 rp 2

Run the rack side delt raises
1 set all the way up til I fail at 6 reps and then all the way back down plus 20 partials on end (12lb dbs, 16lb dbs, 20lb dbs, 24lb dbs, 28lb dbs, 32lb db's, 36lb db's, 40lb db's back down in same order)

Chest extreme stretch

Tricep extreme stretch

Load of shoulder rehab and mobility, dead hangs

Cardio

 

[LevButlerov]

Incline dumbell press. No forced reps on here today and down a rep but connection felt better so I'll take that!

80s x 6 plus
60s x 14

Barbell incline press - up a rep on here first set and 2 on second buzzing!
160 x 5 plus 2
140 x 10 plus 2

Pec dec hard squeeze
1 heavy set x 6 plus 2
1 x 10 plus 2
1 x 21 plus 2

Incline flyes
3 x 18, 15, 12

Close grip bench press rest pause set (hands grip thumb length apart, around 4 inches)
100kg rest pause set 13 rp 4 rp 2

Run the rack side delt raises
1 set all the way up til I fail at 6 reps and then all the way back down plus 20 partials on end (12lb dbs, 16lb dbs, 20lb dbs, 24lb dbs, 28lb dbs, 32lb db's, 36lb db's, 40lb db's back down in same order)

Chest extreme stretch

Tricep extreme stretch

Load of shoulder rehab and mobility, dead hangs

Cardio

Strong pressing session with consistent top-end control and better chest engagement. The incline dumbbell and barbell combo is paying off, and that 160x5 plus 2 shows you’re back in a good groove even with one less rep on the first lift.

The rest-pause close grip bench is perfect placement for triceps fatigue work. Keep the run-the-rack laterals once a week only since that much shoulder volume will carry over nicely without overreaching recovery.

 

[Tiger Salman Khan]

Incline dumbell press. No forced reps on here today and down a rep but connection felt better so I'll take that!

80s x 6 plus
60s x 14

Barbell incline press - up a rep on here first set and 2 on second buzzing!
160 x 5 plus 2
140 x 10 plus 2

Pec dec hard squeeze
1 heavy set x 6 plus 2
1 x 10 plus 2
1 x 21 plus 2

Incline flyes
3 x 18, 15, 12

Close grip bench press rest pause set (hands grip thumb length apart, around 4 inches)
100kg rest pause set 13 rp 4 rp 2

Run the rack side delt raises
1 set all the way up til I fail at 6 reps and then all the way back down plus 20 partials on end (12lb dbs, 16lb dbs, 20lb dbs, 24lb dbs, 28lb dbs, 32lb db's, 36lb db's, 40lb db's back down in same order)

Chest extreme stretch

Tricep extreme stretch

Load of shoulder rehab and mobility, dead hangs

Cardio

@Simon90 Training looks on point.......

 

[Simon90]

Strong pressing session with consistent top-end control and better chest engagement. The incline dumbbell and barbell combo is paying off, and that 160x5 plus 2 shows you’re back in a good groove even with one less rep on the first lift.

The rest-pause close grip bench is perfect placement for triceps fatigue work. Keep the run-the-rack laterals once a week only since that much shoulder volume will carry over nicely without overreaching recovery.

Cheers mate, I do appreciate your input

 

[Simon90]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

 

[LevButlerov]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

Good pull session with strong density through the rows and curls. Keep that chest-supported row as your main progression piece by locking one top set of 6–8 each week and chasing small 2.5–5 lb jumps, using the drop set only every second session to manage fatigue.

 

[stevesmi]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

@Simon90 back and biceps are an excellent option. cable pull over is looking good. chest supported rows are also important

 

[ballin2504]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

@Simon90 looking like an absolute unit man. Can’t wait to see the finished product

 

[Simon90]

Good pull session with strong density through the rows and curls. Keep that chest-supported row as your main progression piece by locking one top set of 6–8 each week and chasing small 2.5–5 lb jumps, using the drop set only every second session to manage fatigue.

Great idea with only doing the drip set every second session! I am starting to reduce intensifiers and forced reps etc now as I get closer to allow for more recovery. Adding in evry other session makes sense, as it still let's me keep them in time to time... Cheers

 

[Allupfromhere]

Training like a psychopath

 

[Simon90]

Training like a psychopath

It's the only way

 

[ceo]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

bros i love the training personally. looks solid. @Simon90 my favorites are incline db curl and preacher db curl

 

[Simon90]

bros i love the training personally. looks solid. @Simon90 my favorites are incline db curl and preacher db curl

Looking forward to carrying these on in the off season!!! 20inches here I come!!!

 

[ROIDDERS]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

incline db curl and preacher db curl are the best. this is a really good exercise right here to really build up some good biceps. Also, it's smart to split the workouts up and do biceps and back the same day. @Simon90

 

[Mobster]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

Aren't we all But I'll adjust down at a new gym just in case

 

[Ulter]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

@Simon90 nice work on the single arm cable hammer curls. and i love the inline db curl as well. pushing some good stuff as well finishing with cardio !

 

[2Thick]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

looking good on this one for sure. chest supported rows are solid. @Simon90 I like the different variations that you're doing between the curls and the different rows that keeps things fun for you.

 

[ceo]

Looking forward to carrying these on in the off season!!! 20inches here I come!!!

bros 22" why not

 

[LevButlerov]

Great idea with only doing the drip set every second session! I am starting to reduce intensifiers and forced reps etc now as I get closer to allow for more recovery. Adding in evry other session makes sense, as it still let's me keep them in time to time... Cheers

Lets push it

 

[Simon90]

Hamstrings and Glutes Day, very good session!! It will not let me upload any videos, I think as they're too long and don't have a YouTube account to sync up. I did film a couple of clips, you can see them on @ironbrowne on ig if any of you guys use it the thing I've felt brig my hamstrings and glutes up, as they were non existent last year is focusing more on the feel and tension in the muscle over moving a weight from A to B.

Single leg seated leg curl:
1x15
1x20

Single leg lying leg curl:
1x6
1 rest pause set x 12rp5rp3

Smith deficit SLDL (no lockout, 3/4 way up, constant tension on hamstrings):
3x20-12

Smith machine hip thrusts:
3x10-12

Frog stance leg press (60 seconds rest max):
3x20, 20, 13

Adductor machine superset abductor machine:
3 supersets 25-15 plus partials

 

[Simon90]

And a bit of gear porn had some more goodies arrive today from critical, winstrol will be added weekend, and mast prop has now fully replaced mast enanthate.

 

[Simon90]

Rest day today.

Posing done in the posing trunks this morning, to get used to them. I'm surprised at the difference wearing trunks make to the physique!

40mins of posing, 1 hour of cardio, 20minites of ab circuit, vacuums and planks all boxed off. Now I'll spend the rest of the day doing as little as possible and recover for tomorrow.

Will be having a physio appointment later on also, get some work done on the supraspinatus, infraspinatus, and losen off the thoracic area. Hopefuly this will allow me to open the lats up more on the rear double bicep. Something I've been struggling g a lot with due to tightness from adding so much muscle so quickly the last year!

Important lesson for next off season, is ill be keeping on top of my mobility, stretching, foam rolling, soft tissue work and physio


Hope you all have a good day

 

[RoySimpson]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

@Simon90 solid session right here!

 

[Simon90]

Physio went great today. Really loosenes things off and mobilised some things so feeling much fresher.

This will hopefuly allow me to open up more in my poses. Especially the lats from behind. I should be able to maintain this now with foam rolling, stretching and mobility work through to my show. As I cannot see him again now til late November which is after competition.

He's a great physio! Works with team GB Olympic athletes and is the first physio I've had good experience with. Just has long waiting times and higher cost. The rest have been terrible, so he's worth it!

Feel aflu coming on. I have been feeling like I've been fighting something for weeks now ffs. People are u well everywhere lots of bugs going around, but I feel like it's got a grip of me today. Not sure how to work around it gutted! Just gotta hope it passes soon.

 

[LevButlerov]

Physio went great today. Really loosenes things off and mobilised some things so feeling much fresher.

This will hopefuly allow me to open up more in my poses. Especially the lats from behind. I should be able to maintain this now with foam rolling, stretching and mobility work through to my show. As I cannot see him again now til late November which is after competition.

He's a great physio! Works with team GB Olympic athletes and is the first physio I've had good experience with. Just has long waiting times and higher cost. The rest have been terrible, so he's worth it!

Feel aflu coming on. I have been feeling like I've been fighting something for weeks now ffs. People are u well everywhere lots of bugs going around, but I feel like it's got a grip of me today. Not sure how to work around it gutted! Just gotta hope it passes soon.

Good to hear the physio session opened things up and helped mobility before your show. Keep up the foam rolling and stretching daily to hold that range until November.

If the flu is hitting, pull back intensity for a few days and focus on rest, fluids, and steady meals. Better to miss one hard session than drag recovery out for a week.

 

[Noah Wixx]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

Still hit a good session

 

[25homes]

Some pics from posing after legs. Posing after leg training is hard fooking work!! All good practice. I thunk I'll have to stop leg training around 10 days out as they become too inflamed and lose all there cutsView attachment 125973

Super thick Bru

 

[25homes]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

Good workout my friend

 

[Simon90]

Think I figured how to link video clips!

A few clips of recorded top sets from last couple week prep

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

 

[LevButlerov]

Think I figured how to link video clips!

A few clips of recorded top sets from last couple week prep

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

please upload here dont share instagram its banned

 

[ballin2504]

Back/bis tonight in a different gym, which throws me off a little, but it's nice to just go in and enjoy the training and different kit. I wouldn't make it a regular occurance though as I'm a creature of habit lol.

Cable pull over
3 x 15-8

Close neutral grip pull down
1 x 6
1 x 10

High to low row
1 x 5
1 x 7
1 x 15

Mid back row
1 x 15
Same weight tried to match reps got 12

Chest supported row
1 x 8
1 x 6 plus triple drop set

Reverse Pec dec
3 x failure

Single arm cable hammer curl
1 x 10
1 rest pause set
1 x 15

Incline db curl
1 x 6
1 x rest pause set

Preacher db curl
1 x 10 plus 2
1 x 8 plus 2

Stretching and deadhangs/mobility work

30 mins cardio

@Simon90 I really like that you get good cardio in and you’re doing stretching and mobility work also. That stuff is very beneficial.

 

[Simon90]

please upload here dont share instagram its banned

Apologies! Didn't know that, it won't let me upload or link them any other way. I will try to create a YouTube channel.

I also cannot delete my post... Sorry!

 

[Simon90]

@Simon90 I really like that you get good cardio in and you’re doing stretching and mobility work also. That stuff is very beneficial.

I used to neglect it big time! Now I understand when people say rehab over rehab

 

[Simon90]

Amazing quad session today. Loved it!! Great feel, great pump and had to crawl out the gym!!! Not as heavy today, focused more on constant tension throughout the whole sets. I am taking every session at a time so I'll listen to my body and adjust as and when. Still shifted some weight

Single lying leg curl
1 x 16
1 x 13
1 x 10 plus 2 forced negatives (pressure applied on the negative by partner)

Leg press feet close and low
Worked up to 500kg x 7 going up a plate a time so started at 25kg a side for 8 and kept going up til I failed at or before 8

Leg press sissy stance style pump set (heels off the bottom of platform)
51 reps

Smith squat sissy style
3 sets with 3 second negative all the way down ass to heel, then back up no lockout straight back down

Bulgarian split squats
1 x 8
1 x 12

Leg extension
1 x 12
1 x rest pause set 8rp4rp2 plus 20 partials

Adductor machine
1 rest pause set plus partials

Abductor machine
1 rest pause set plus partials

Single leg calf press on leg press
1 rest pause set plus partials

Single leg seated calf press
1 rest pause set plus partials

Calf stretching and leg/hip stretching

Posing post workout

 

[Simon90]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

 

[LevButlerov]

Amazing quad session today. Loved it!! Great feel, great pump and had to crawl out the gym!!! Not as heavy today, focused more on constant tension throughout the whole sets. I am taking every session at a time so I'll listen to my body and adjust as and when. Still shifted some weight

Single lying leg curl
1 x 16
1 x 13
1 x 10 plus 2 forced negatives (pressure applied on the negative by partner)

Leg press feet close and low
Worked up to 500kg x 7 going up a plate a time so started at 25kg a side for 8 and kept going up til I failed at or before 8

Leg press sissy stance style pump set (heels off the bottom of platform)
51 reps

Smith squat sissy style
3 sets with 3 second negative all the way down ass to heel, then back up no lockout straight back down

Bulgarian split squats
1 x 8
1 x 12

Leg extension
1 x 12
1 x rest pause set 8rp4rp2 plus 20 partials

Adductor machine
1 rest pause set plus partials

Abductor machine
1 rest pause set plus partials

Single leg calf press on leg press
1 rest pause set plus partials

Single leg seated calf press
1 rest pause set plus partials

Calf stretching and leg/hip stretching

Posing post workout

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

You look big, ripped, and thick in those pics, glutes and quads both insane for 4 weeks out. The session was brutal, perfect balance of tension and volume, that 500 kg press with the sissy squat combo is savage work, HUGE pumps I bet!

High day will fill you right back out, you’re right where you need to be. Keep posing post workouts like this, the detail’s already showing through.

 

[stevesmi]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

@Simon90 you are definitely a beast. Don't be selling yourself short. I think that 99.9% of people out there would kill for your physique

 

[ceo]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

bros your back shot a thing of beauty. You got some amazing muscle mass and you look super hard. @Simon90

 

[ROIDDERS]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

Seriously, you have a future in bodybuilding if you want to really take things to the next level. @Simon90 I think you've got incredible genetics. I could see you on Mr. Olympia stage 1 day.

 

[Simon90]

You look big, ripped, and thick in those pics, glutes and quads both insane for 4 weeks out. The session was brutal, perfect balance of tension and volume, that 500 kg press with the sissy squat combo is savage work, HUGE pumps I bet!

High day will fill you right back out, you’re right where you need to be. Keep posing post workouts like this, the detail’s already showing through.

Thank you!!

Yes I will keep updating the log daily, with weekly pics it won't be long til I will be uploading the show day pics.

This forum is great and I appreciate the support and comments they do not go unnoticed

 

[Simon90]

bros your back shot a thing of beauty. You got some amazing muscle mass and you look super hard. @Simon90

Thank you!!! Just need to keep working on that posing!

 

[Simon90]

Seriously, you have a future in bodybuilding if you want to really take things to the next level. @Simon90 I think you've got incredible genetics. I could see you on Mr. Olympia stage 1 day.

I realy hope so! I am going to take this as far as I can!!! That would be the number one dream!

 

[Mobster]

You look big, ripped, and thick in those pics, glutes and quads both insane for 4 weeks out. The session was brutal, perfect balance of tension and volume, that 500 kg press with the sissy squat combo is savage work, HUGE pumps I bet!

High day will fill you right back out, you’re right where you need to be. Keep posing post workouts like this, the detail’s already showing through.

Gotta agree with Lev here

 

[Allupfromhere]

@Simon90 you are definitely a beast. Don't be selling yourself short. I think that 99.9% of people out there would kill for your physique

100% @stevesmi is right! Brother you look like a fucking animal, cant wait to see you do damage on stage

 

[Ulter]

Thank you!!

Yes I will keep updating the log daily, with weekly pics it won't be long til I will be uploading the show day pics.

This forum is great and I appreciate the support and comments they do not go unnoticed

EVO family has mad respect for you. you look like a race horse! huge look and very intimidating too! @Simon90

 

[LevButlerov]

Gotta agree with Lev here

ON it for sure

 

[LevButlerov]

Thank you!!

Yes I will keep updating the log daily, with weekly pics it won't be long til I will be uploading the show day pics.

This forum is great and I appreciate the support and comments they do not go unnoticed

EVO family supports you pump it

 

[2Thick]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

@Simon90 You look like an absolute stud. Veins are popping out from all over your body. Most impressive thing you have is your hamstrings. Wow.

 

[Simon90]

Thanks for all the positive comments guys it does mean a lot!! I am gonna push to take this as far as I can and document the whole journey on here and maybe one day I can change the title of the log to a pro log

 

[LevButlerov]

Thanks for all the positive comments guys it does mean a lot!! I am gonna push to take this as far as I can and document the whole journey on here and maybe one day I can change the title of the log to a pro log

I think soon it will be a PRO log

 

[ceo]

Thank you!!! Just need to keep working on that posing!

bros always something to work on. even arnold was never happy with his posing

 

[ROIDDERS]

I realy hope so! I am going to take this as far as I can!!! That would be the number one dream!

that would be amazing!

 

[RoySimpson]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

@Simon90 looking absolutely jacked and ripped bro! Incredible work!

 

[Simon90]

Tough session tonight. First session of prep where strength has dipped as the session went on! I guess it's to be expected, was trying to hold it off as long as possible.

Chest

Incline dumbell press
80s x 6 Same weight matched as last week
60s x 14 matched last week

Incline barbell press
160x5 Matched first set from last week
140x9 dropped a rep on second set

Pec dec
I heavy set x 7 plus 2 Up a rep on first set
1 x 10 plus 2 Matched reps 2nd set
1 x 23 plus 3 Beat reps 3rd set

Incline db flyes
Down reps across all 3 sets

Side delt raise run the rack

Tricep stretches
Chest stretches
Dead hangs
Shoulder stretches and mobility

20 mins cardio

 

[Simon90]

Poses being held 50 seconds each now as well

 

[LevButlerov]

Tough session tonight. First session of prep where strength has dipped as the session went on! I guess it's to be expected, was trying to hold it off as long as possible.

Chest

Incline dumbell press
80s x 6 Same weight matched as last week
60s x 14 matched last week

Incline barbell press
160x5 Matched first set from last week
140x9 dropped a rep on second set

Pec dec
I heavy set x 7 plus 2 Up a rep on first set
1 x 10 plus 2 Matched reps 2nd set
1 x 23 plus 3 Beat reps 3rd set

Incline db flyes
Down reps across all 3 sets

Side delt raise run the rack

Tricep stretches
Chest stretches
Dead hangs
Shoulder stretches and mobility

20 mins cardio

Strong chest session even with the drop in strength, the 80s x6 and 160 x5 presses still solid for prep condition. You’re handling fatigue well by keeping volume and stretch work consistent.

Holding muscle while cutting is the goal now, so stay on the same weights another week before reducing load. Cardio timing is perfect post workout.

 

[ballin2504]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

@Simon90 looking like an absolute tank man. Can’t wait to see where you end up with this.

 

[Tiger Salman Khan]

Not the best quality photos today, I do apologise! My phone had died so had to use the Mrs phone! As you can see it has the quality of an overcooked jacket potatoe....but as another week has gone the pics need to go up!

Post legs after 1 meal and 2hours of training so inflamed and soft/flat, but today is a high day so I am hoping to wake up looking much better tomorrow!

104kg today 4 weeks out...

View attachment 128555View attachment 128556

@Simon90 legit pic bro....looking strong and big....

 

[Simon90]

Abs and calves this morning after cardio... Back/bis tonight. Good session connected well with the back and they felt great. Looking superb flat though today.

Pull over machine
1 x 12
1 x 13
1 x 11 with 2 second squeezes

Reverse grip pull down
1 x 7
1 x 9
1 x 15

Dy row
1 x 10
1 x 14

Chest supported row
1 x 6
1 x 10
1 x 8 into Kelso shrugs

Db row
100kg dumbell today for some fun. 1 x 10

Mid back wide grip cable row
1 rest pause set x 17rp7rp4

Bent over rear delt dumbell flyes
3 x 20, 20, 16 plus 20 partials

Hammer curls
1 x 8 plus 3
1 x 12 plus 3

Incline dumbell curls
1 x 6
1 x rest pause set 10rp4rp3

Preacher dumbell curl
1 x 8 plus 2
1 x 7 plus 2

2 sets of wrist curls

1 set reverse wrist curls

Dead hangs with weight

Stretching and mobility

20 mins cardio

 

[LevButlerov]

Abs and calves this morning after cardio... Back/bis tonight. Good session connected well with the back and they felt great. Looking superb flat though today.

Pull over machine
1 x 12
1 x 13
1 x 11 with 2 second squeezes

Reverse grip pull down
1 x 7
1 x 9
1 x 15

Dy row
1 x 10
1 x 14

Chest supported row
1 x 6
1 x 10
1 x 8 into Kelso shrugs

Db row
100kg dumbell today for some fun. 1 x 10

Mid back wide grip cable row
1 rest pause set x 17rp7rp4

Bent over rear delt dumbell flyes
3 x 20, 20, 16 plus 20 partials

Hammer curls
1 x 8 plus 3
1 x 12 plus 3

Incline dumbell curls
1 x 6
1 x rest pause set 10rp4rp3

Preacher dumbell curl
1 x 8 plus 2
1 x 7 plus 2

2 sets of wrist curls

1 set reverse wrist curls

Dead hangs with weight

Stretching and mobility

20 mins cardio

Back and biceps sound thick and powerful tonight. Keep the pullover and reverse grip, it's working.

DB rows with the 100 kg are huge work so stay there for 2x8-10 next session. keep cardio at 20 minutes post training.

 

[Simon90]

Hamstrings and glutes today. Great session despite feeling dead going into it. Progression on the weights still too. So I'll take that!

Single leg seated leg curl
1 x 14
1 x 18

Single lying leg curl
1 x 6
1 rest pause set x 14rp4rp3

Defecit SLDL on smith machine
3 x 10-6

Smith hip thrust
3 x 12-8

Frog stance leg press
1 x 20
1 x 15
1 x 10

Adductors superset abductors
3 supersets to failure plus partials

Weighted hyper extension
2 weighted sets plus drop set to bodyweight

Stretching, mobility and 20 mins cardio

 

[LevButlerov]

Hamstrings and glutes today. Great session despite feeling dead going into it. Progression on the weights still too. So I'll take that!

Single leg seated leg curl
1 x 14
1 x 18

Single lying leg curl
1 x 6
1 rest pause set x 14rp4rp3

Defecit SLDL on smith machine
3 x 10-6

Smith hip thrust
3 x 12-8

Frog stance leg press
1 x 20
1 x 15
1 x 10

Adductors superset abductors
3 supersets to failure plus partials

Weighted hyper extension
2 weighted sets plus drop set to bodyweight

Stretching, mobility and 20 mins cardio

Good lower session with strong weight. Keep the deficit SLDL at 3 sets of 8–10 and hip thrusts at 3 sets of 10–12 for this session to hold tight form and keep tension.

Cardio and mobility at the end on point. Hamstrings and glutes are clearly responding well, good work keeping it steady.

 

[stevesmi]

Hamstrings and glutes today. Great session despite feeling dead going into it. Progression on the weights still too. So I'll take that!

Single leg seated leg curl
1 x 14
1 x 18

Single lying leg curl
1 x 6
1 rest pause set x 14rp4rp3

Defecit SLDL on smith machine
3 x 10-6

Smith hip thrust
3 x 12-8

Frog stance leg press
1 x 20
1 x 15
1 x 10

Adductors superset abductors
3 supersets to failure plus partials

Weighted hyper extension
2 weighted sets plus drop set to bodyweight

Stretching, mobility and 20 mins cardio

@Simon90 you won't go wrong with a nice leg day. Very fun to do and it works out great. Also love that you are stretching when you finish. That's very important.

 

[Allupfromhere]

Hamstrings and glutes today. Great session despite feeling dead going into it. Progression on the weights still too. So I'll take that!

Single leg seated leg curl
1 x 14
1 x 18

Single lying leg curl
1 x 6
1 rest pause set x 14rp4rp3

Defecit SLDL on smith machine
3 x 10-6

Smith hip thrust
3 x 12-8

Frog stance leg press
1 x 20
1 x 15
1 x 10

Adductors superset abductors
3 supersets to failure plus partials

Weighted hyper extension
2 weighted sets plus drop set to bodyweight

Stretching, mobility and 20 mins cardio

If the weights are moving up, thats all that matters haha

 

[RickRock]

All good signs when the weights keep progressing

 

[Mobster]

Tough session tonight. First session of prep where strength has dipped as the session went on! I guess it's to be expected, was trying to hold it off as long as possible.

Chest

Incline dumbell press
80s x 6 Same weight matched as last week
60s x 14 matched last week

Incline barbell press
160x5 Matched first set from last week
140x9 dropped a rep on second set

Pec dec
I heavy set x 7 plus 2 Up a rep on first set
1 x 10 plus 2 Matched reps 2nd set
1 x 23 plus 3 Beat reps 3rd set

Incline db flyes
Down reps across all 3 sets

Side delt raise run the rack

Tricep stretches
Chest stretches
Dead hangs
Shoulder stretches and mobility

20 mins cardio

No one is 'on' all the time.

 

[Allupfromhere]

No one is 'on' all the time.

Would be nice though

 

[ceo]

Hamstrings and glutes today. Great session despite feeling dead going into it. Progression on the weights still too. So I'll take that!

Single leg seated leg curl
1 x 14
1 x 18

Single lying leg curl
1 x 6
1 rest pause set x 14rp4rp3

Defecit SLDL on smith machine
3 x 10-6

Smith hip thrust
3 x 12-8

Frog stance leg press
1 x 20
1 x 15
1 x 10

Adductors superset abductors
3 supersets to failure plus partials

Weighted hyper extension
2 weighted sets plus drop set to bodyweight

Stretching, mobility and 20 mins cardio

Bros. Heck yeah, this is a good one. I like how you balance out your legs. Important to do front and back. Part of the upper leg is very crucial for balance. @Simon90

 

[Simon90]

Bros. Heck yeah, this is a good one. I like how you balance out your legs. Important to do front and back. Part of the upper leg is very crucial for balance. @Simon90

I've made good progress since splitting my leg days into two days, a quad day and a hamstring/glute day.

Will continue to do this throughout my next off season

 

[Ulter]

Hamstrings and glutes today. Great session despite feeling dead going into it. Progression on the weights still too. So I'll take that!

Single leg seated leg curl
1 x 14
1 x 18

Single lying leg curl
1 x 6
1 rest pause set x 14rp4rp3

Defecit SLDL on smith machine
3 x 10-6

Smith hip thrust
3 x 12-8

Frog stance leg press
1 x 20
1 x 15
1 x 10

Adductors superset abductors
3 supersets to failure plus partials

Weighted hyper extension
2 weighted sets plus drop set to bodyweight

Stretching, mobility and 20 mins cardio

single leg seated leg curl and then the lying is good back to back. hip thrusts are cool too. work those inner core leg muscles @Simon90

 

[2Thick]

Hamstrings and glutes today. Great session despite feeling dead going into it. Progression on the weights still too. So I'll take that!

Single leg seated leg curl
1 x 14
1 x 18

Single lying leg curl
1 x 6
1 rest pause set x 14rp4rp3

Defecit SLDL on smith machine
3 x 10-6

Smith hip thrust
3 x 12-8

Frog stance leg press
1 x 20
1 x 15
1 x 10

Adductors superset abductors
3 supersets to failure plus partials

Weighted hyper extension
2 weighted sets plus drop set to bodyweight

Stretching, mobility and 20 mins cardio

@Simon90 A really good mix on these exercises. I got a lot of respect for what you're doing here. The frog stance leg pressing is also something you don't see very often.