Approved Log First ever show Prep Log

[Tiger Salman Khan]

Back today. My gym is starting to piss me off. Too many idiots in there. We do not have any form of bodybuilding culture here unfortunately, considering it's a bodybuilding gym, everyone is so self entitled and 99percent don't even look like they lift. But all take gear, sign of the times.

For example today, doing one arm lat row on the landmine, I had 3 people... Yes THREE people step over the bar whilst I was mid set, 2 on a warm up sets and 1 on my first working set. Instead of just waiting or walking around it they stepped over it. Infuriating is an understatement!!!

Neutral grip/shoulder width lat pull down for upper back focus
3 x 12-8

Chest supported row
1 x 9
1 x 6
1 x 11

One arm cable row lat focus
2 x 14, 12

One arm lat row on landmine bar
2 x 10, 8

Kelso shrugs
2 x 15,12

Incline dumbell curl
3 x 15, 11, 9

Preacher dumbell hammer curl
3 x 10, 8, 6

Single arm Over head cable curl
Alternate arms no rest
3 sets each arm, 14, 10, 7

Wrist curl with fat gripz
2 x 17, 15

@Simon90 great work so far....keep going....

 

[Simon90]

Hamstrings and glutes yesterday

Seated leg curl (3 second negative hold the squeeze and hold the stretch)
4 x 10-6 with a drop set last set

Kneeling single leg curl
3 x 12-8

Single leg lying leg curl
3 x 12-8 with a 4 second negative

Double leg lying leg curl try and get to 50 reps

Nautilus glute drive
2 x 10 2 second squeeze

Abductor machine
1 x 25
1 x 17

Calves
Single leg toe press
1 rest pause set each leg plus loaded stretch

Toe press both legs sets of 50

Stretching and mobility

 

[Simon90]

Rest day today

In for chest tris tomorrow. Going to try a new gym...

Thinking of trying flex n tone @Mobster have you ever visited this gym?

Full of old school rare bits of kit

 

[Freki]

Back today. My gym is starting to piss me off. Too many idiots in there. We do not have any form of bodybuilding culture here unfortunately, considering it's a bodybuilding gym, everyone is so self entitled and 99percent don't even look like they lift. But all take gear, sign of the times.

For example today, doing one arm lat row on the landmine, I had 3 people... Yes THREE people step over the bar whilst I was mid set, 2 on a warm up sets and 1 on my first working set. Instead of just waiting or walking around it they stepped over it. Infuriating is an understatement!!!

Just common place nowdays , gone are the days of respect , everyone is caught up in there own little world

 

[LevButlerov]

Hamstrings and glutes yesterday

Seated leg curl (3 second negative hold the squeeze and hold the stretch)
4 x 10-6 with a drop set last set

Kneeling single leg curl
3 x 12-8

Single leg lying leg curl
3 x 12-8 with a 4 second negative

Double leg lying leg curl try and get to 50 reps

Nautilus glute drive
2 x 10 2 second squeeze

Abductor machine
1 x 25
1 x 17

Calves
Single leg toe press
1 rest pause set each leg plus loaded stretch

Toe press both legs sets of 50

Stretching and mobility

pumped hard any big weights?

 

[Simon90]

pumped hard any big weights?

All isolation really, 6 plates a side on the glute drive and the stack with gym pin on the leg curl but nothing crazy

 

[Simon90]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

 

[LevButlerov]

All isolation really, 6 plates a side on the glute drive and the stack with gym pin on the leg curl but nothing crazy

6 plates wow!

 

[LevButlerov]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

how many plates each side here? @Simon90

 

[Mobster]

and had fun trying out all the different kit

Having played at other gyms a few times I now take care to feel new kit out

 

[stevesmi]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

@Simon90 Good job on the pec deck and inclined machine press. It's looking really good. You're not going to go wrong.

 

[ceo]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

Bros, nice job on this, the pec deck and inclined machine press is on point and I like the other pressing exercises, really work that chest.@Simon90

 

[ROIDDERS]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

Tremendous job on this, boss. I like that you're hitting the different exercises. @Simon90 My favorite for sure are the flies.

 

[Ulter]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

@Simon90 Excellent job on this, man. I like the different training exercises you're hitting. The incline machine press and fly machine are also on point.

 

[2Thick]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

Wow, this is a really good job on this. I like the training that you're doing. The sets and reps are definitely getting to where they need to be. @Simon90

 

[Simon90]

Back today. Amazing session the kit in flex n tone really is the best. All old school hammer strength, nautilus, cybex, precor, flex etc some of the chain driven bits are very cool and feel great

Nautilus one arm lat pull down
3 sets

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

Hammer strength one arm seated row
2 x 12-8

Old chain driven seated row upper back focused grip
2 sets

Nautilus seated row lat focused grip
1 rest pause set

Lat pullover machine
3 x failure

For biceps I did every machine in there I couldn't help myself 1 set on each to failure about 8 machines I've never used before some I've never seen

Nautilus forearm machine. Very cool but very light

Donkey calf raise
8 x 8 with 30 seconds rest

 

[LevButlerov]

Back today. Amazing session the kit in flex n tone really is the best. All old school hammer strength, nautilus, cybex, precor, flex etc some of the chain driven bits are very cool and feel great

Nautilus one arm lat pull down
3 sets

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

Hammer strength one arm seated row
2 x 12-8

Old chain driven seated row upper back focused grip
2 sets

Nautilus seated row lat focused grip
1 rest pause set

Lat pullover machine
3 x failure

For biceps I did every machine in there I couldn't help myself 1 set on each to failure about 8 machines I've never used before some I've never seen

Nautilus forearm machine. Very cool but very light

Donkey calf raise
8 x 8 with 30 seconds rest

Good back day any big weights? whats the lat pull weight? @Simon90

 

[Simon90]

Good back day any big weights? whats the lat pull weight? @Simon90

The nautilus lat pull was the old nitro one pin selected, I was 2 pins from The bottom it was surprisingly heavy! The hammer strength seated iso row I had filled with 45s, there was no room for more plates.
Chest supported row was 5 plates
And the other pin selected stuff I stacked which was fun. No gym pin though as not sure if allowed in this gym so out of respect I wouldn't.

 

[LevButlerov]

The nautilus lat pull was the old nitro one pin selected, I was 2 pins from The bottom it was surprisingly heavy! The hammer strength seated iso row I had filled with 45s, there was no room for more plates.
Chest supported row was 5 plates
And the other pin selected stuff I stacked which was fun. No gym pin though as not sure if allowed in this gym so out of respect I wouldn't.

stacking full stacks

 

[RoySimpson]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

@Simon90 Smashed it bro!

 

[Tiger Salman Khan]

Back today. Amazing session the kit in flex n tone really is the best. All old school hammer strength, nautilus, cybex, precor, flex etc some of the chain driven bits are very cool and feel great

Nautilus one arm lat pull down
3 sets

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

Hammer strength one arm seated row
2 x 12-8

Old chain driven seated row upper back focused grip
2 sets

Nautilus seated row lat focused grip
1 rest pause set

Lat pullover machine
3 x failure

For biceps I did every machine in there I couldn't help myself 1 set on each to failure about 8 machines I've never used before some I've never seen

Nautilus forearm machine. Very cool but very light

Donkey calf raise
8 x 8 with 30 seconds rest

@Simon90 numbers look good......

 

[ballin2504]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

@Simon90 nice training update man. Putting in some great work.

 

[Simon90]

Quads. Some kit out of action so just a real basic workout but I had fun with it, it did the job and my legs are trashed!

Seated leg curl
4 sets to failure 3 second negative 1 second squeeze 1 second stretch

Pendelum squat
6 sets with 4 second negative 2 second pause in hole but keeping tension in quads. Hard flex at top. I love a pendelum as I feel it's one of the only squat patterns you can actually squeeze the quads at top without resting

Leg extension
6 sets to failure plus partials.

No adductor exercise today as I've strained my groin

 

[LevButlerov]

Quads. Some kit out of action so just a real basic workout but I had fun with it, it did the job and my legs are trashed!

Seated leg curl
4 sets to failure 3 second negative 1 second squeeze 1 second stretch

Pendelum squat
6 sets with 4 second negative 2 second pause in hole but keeping tension in quads. Hard flex at top. I love a pendelum as I feel it's one of the only squat patterns you can actually squeeze the quads at top without resting

Leg extension
6 sets to failure plus partials.

No adductor exercise today as I've strained my groin

good volume today you doing all machines right?

 

[Simon90]

good volume today you doing all machines right?

It felt great on the squats and leg extension so made sense to do all my sets on there
The leg press was being reupholstered and the other one was taken.

The hack squat in this gym I cannot use die to it not having any safeties and I cannot currently barbel squat again, so yeah all machines!!!

 

[LevButlerov]

It felt great on the squats and leg extension so made sense to do all my sets on there
The leg press was being reupholstered and the other one was taken.

The hack squat in this gym I cannot use die to it not having any safeties and I cannot currently barbel squat again, so yeah all machines!!!

you're killing it I really want to see hear on the podcast, when you coming on? @Simon90

 

[Simon90]

you're killing it I really want to see hear on the podcast, when you coming on? @Simon90

I'd like too but the time difference is too difficult to make work unfortunately!

 

[Simon90]

Chest today - my elbow injury seems to be getting worse ffs. Still training through it for now

Nautilus leverage chest press.
Never used before this is a very nice bit of kit!!!
105kg a side x 7
105kg a side x 6
85kg a side x 11

Hammer strength incline press
100kg a side x 6
100kg a side x 5
80kg a side x 12

Precor Pec dec
6 sets to failure

Reverse Pec dec
4 sets to failure

Side delt machine
6 sets to failure

Shoulder width over hand push down
4 x failure just about bearable

Over hand rope extension

Elbow wouldn't let me do these

Over head dumbell extension
1 set to failure

Nautilus tricep extension
1 set to failure

Dead hangs should mobility

 

[LevButlerov]

I'd like too but the time difference is too difficult to make work unfortunately!

im sure they can work it out @Mobster is on your timezone @Simon90

 

[LevButlerov]

Chest today - my elbow injury seems to be getting worse ffs. Still training through it for now

Nautilus leverage chest press.
Never used before this is a very nice bit of kit!!!
105kg a side x 7
105kg a side x 6
85kg a side x 11

Hammer strength incline press
100kg a side x 6
100kg a side x 5
80kg a side x 12

Precor Pec dec
6 sets to failure

Reverse Pec dec
4 sets to failure

Side delt machine
6 sets to failure

Shoulder width over hand push down
4 x failure just about bearable

Over hand rope extension

Elbow wouldn't let me do these

Over head dumbell extension
1 set to failure

Nautilus tricep extension
1 set to failure

Dead hangs should mobility

finally big weights incline 100kgs hammers win and love the leverage chest press those are hard to handle at 100kgs! @Simon90

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence

 

[Grumpy]

The time difference can be a struggle

 

[Simon90]

finally big weights incline 100kgs hammers win and love the leverage chest press those are hard to handle at 100kgs! @Simon90

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence

It's a heavy machine!
Also the hammer strength incline is heavier than the one I use at my other gym which is strange. I thought they'd all be the same

 

[LevButlerov]

It's a heavy machine!
Also the hammer strength incline is heavier than the one I use at my other gym which is strange. I thought they'd all be the same

you're killing it hard

 

[Eveflorence]

Chest today - my elbow injury seems to be getting worse ffs. Still training through it for now

Nautilus leverage chest press.
Never used before this is a very nice bit of kit!!!
105kg a side x 7
105kg a side x 6
85kg a side x 11

Hammer strength incline press
100kg a side x 6
100kg a side x 5
80kg a side x 12

Precor Pec dec
6 sets to failure

Reverse Pec dec
4 sets to failure

Side delt machine
6 sets to failure

Shoulder width over hand push down
4 x failure just about bearable

Over hand rope extension

Elbow wouldn't let me do these

Over head dumbell extension
1 set to failure

Nautilus tricep extension
1 set to failure

Dead hangs should mobility

Sorry to hear about your elbow. What's the issue with it?

 

[waggat]

Chest today - my elbow injury seems to be getting worse ffs. Still training through it for now

Nautilus leverage chest press.
Never used before this is a very nice bit of kit!!!
105kg a side x 7
105kg a side x 6
85kg a side x 11

Hammer strength incline press
100kg a side x 6
100kg a side x 5
80kg a side x 12

Precor Pec dec
6 sets to failure

Reverse Pec dec
4 sets to failure

Side delt machine
6 sets to failure

Shoulder width over hand push down
4 x failure just about bearable

Over hand rope extension

Elbow wouldn't let me do these

Over head dumbell extension
1 set to failure

Nautilus tricep extension
1 set to failure

Dead hangs should mobility

That sucks about the elbow mate. Have you had it checked out. Often soft tissue work in the forearm muscles or triceps does the trick.

Nice workout there. Good weights on the machine presses.

 

[Yuri]

Phenomenal brother!

 

[Dreamer]

Chest today - my elbow injury seems to be getting worse ffs. Still training through it for now

Nautilus leverage chest press.
Never used before this is a very nice bit of kit!!!
105kg a side x 7
105kg a side x 6
85kg a side x 11

Hammer strength incline press
100kg a side x 6
100kg a side x 5
80kg a side x 12

Precor Pec dec
6 sets to failure

Reverse Pec dec
4 sets to failure

Side delt machine
6 sets to failure

Shoulder width over hand push down
4 x failure just about bearable

Over hand rope extension

Elbow wouldn't let me do these

Over head dumbell extension
1 set to failure

Nautilus tricep extension
1 set to failure

Dead hangs should mobility

Decent weights for an elbow injury, potentially making it worse?

 

[Simon90]

Sorry to hear about your elbow. What's the issue with it?

I'm thinking tricep tendonitis but I could be wrong. Waiting on seeing physio soon, so will keep updated. Last time it was due to thoracic outlet syndrome.

 

[Simon90]

Decent weights for an elbow injury, potentially making it worse?

The pressing is not too bad, it's the isolation exercises on triceps. Especially anything overhead, skull crushers etc. In the stretch it feels like it'll explode and near lockout it burns like I've got acid in there

 

[Eveflorence]

I'm thinking tricep tendonitis but I could be wrong. Waiting on seeing physio soon, so will keep updated. Last time it was due to thoracic outlet syndrome.

Oh shit no good brother. Hopefully it settles down soon and you can het back to pressing without pain

 

[Simon90]

Back tonight - big jump in strength tonight unexpected

Cybex Single arm pull down
3 x 15, 13, 12

Prime seated row
1 x 6
1 x 13

Single arm cybex lat row
3 x 12, 12, 8

Prime extreme row
1 x 8
1x 7

Kelso shrugs
2 sets

Preacher curl single arm on strive machine
3 x 10, 8, 6

Hammer curls
These aggrivsted my elbow kept them light with hard squeeze low rest high reps

Overhead curl
Rest pause set

 

[LevButlerov]

I'm thinking tricep tendonitis but I could be wrong. Waiting on seeing physio soon, so will keep updated. Last time it was due to thoracic outlet syndrome.

thats possible you need to pin bpc/tb into it direct

 

[LevButlerov]

Back tonight - big jump in strength tonight unexpected

Cybex Single arm pull down
3 x 15, 13, 12

Prime seated row
1 x 6
1 x 13

Single arm cybex lat row
3 x 12, 12, 8

Prime extreme row
1 x 8
1x 7

Kelso shrugs
2 sets

Preacher curl single arm on strive machine
3 x 10, 8, 6

Hammer curls
These aggrivsted my elbow kept them light with hard squeeze low rest high reps

Overhead curl
Rest pause set

still training strong @Simon90

 

[Simon90]

Can't seem to catch a fookin break atm!!! After my back session I woke up ill as fook. Got a flu/sinus infection from hell so not trained since my back day ffs. All I wanna do is go and smash legs!!!

On the brightside I've been forced to rest my elbow, although in my experience rest doest really do tendons any good. So we will see what happens when I go back.

 

[LevButlerov]

Can't seem to catch a fookin break atm!!! After my back session I woke up ill as fook. Got a flu/sinus infection from hell so not trained since my back day ffs. All I wanna do is go and smash legs!!!

On the brightside I've been forced to rest my elbow, although in my experience rest doest really do tendons any good. So we will see what happens when I go back.

sickness happens, can you boost your Vitamins ? Vitamin C D boost dose and add zinc elderberry @Simon90

 

[Simon90]

Still fooked. This infection/virus is kicking my ass good and proper. Fooked up my Mrs too.

Still been getting in all my food but only trained once which was last night.

Did chest and tris, lighter weight higher volume blood work stuff just to not stress my body even more.

 

[LevButlerov]

Still fooked. This infection/virus is kicking my ass good and proper. Fooked up my Mrs too.

Still been getting in all my food but only trained once which was last night.

Did chest and tris, lighter weight higher volume blood work stuff just to not stress my body even more.

you trained when sick? better not @Simon90 did you see my suggestion?

sickness happens, can you boost your Vitamins ? Vitamin C D boost dose and add zinc elderberry @Simon90

 

[Simon90]

you trained when sick? better not @Simon90 did you see my suggestion?

Yes mate I throw the kitchen sink at it when im unwell and usually it does the trick. Not touched the sides this time.

 

[LevButlerov]

Yes mate I throw the kitchen sink at it when im unwell and usually it does the trick. Not touched the sides this time.

lets push more chicken soup too

 

[Simon90]

Good back workout last night. Didn't go mad as I don't want to set my self back as I just start feeling better

Sa cybex pull down
2 x 12, 11

Prime seated row
120 top peg
35 middle peg
2 sets on this weight 8 reps and 6 reps

Then 3rd set with 120 top 15 middle for 14 reps

Sa cybex lat row
1 x 8
1 x 14

Barbell row
Can't remember the last time I did a barbell row!! Felt good though.

Very strict form squeeze at top, no body movement. May keep this in once a week and see how strong I can get with it
150kg x 8
150kg x 7
120kg x 12

Sa preacher curl
3 sets to failure

Overhead cable curl
Rest pause set to failure

 

[LevButlerov]

Good back workout last night. Didn't go mad as I don't want to set my self back as I just start feeling better

Sa cybex pull down
2 x 12, 11

Prime seated row
120 top peg
35 middle peg
2 sets on this weight 8 reps and 6 reps

Then 3rd set with 120 top 15 middle for 14 reps

Sa cybex lat row
1 x 8
1 x 14

Barbell row
Can't remember the last time I did a barbell row!! Felt good though.

Very strict form squeeze at top, no body movement. May keep this in once a week and see how strong I can get with it
150kg x 8
150kg x 7
120kg x 12

Sa preacher curl
3 sets to failure

Overhead cable curl
Rest pause set to failure

Good back pump back at it and love the 150 row @Simon90

 

[Mobster]

Prime seated row
120 top peg
35 middle peg

I forget the brand but one company had these and one position was hard vs another less so etc

 

[Simon90]

Prime seated row
120 top peg
35 middle peg

I forget the brand but one company had these and one position was hard vs another less so etc

Yeah it depends on the machine aswell and what body part. I always thought it was a fad but im actually very impressed with it.

On this particular machine if you load the top peg it is extremely heavy on the stretch and then lightens off a bit towards the end so you can get a good squeeze but still a mega stretch.

 

[stevesmi]

Good back workout last night. Didn't go mad as I don't want to set my self back as I just start feeling better

Sa cybex pull down
2 x 12, 11

Prime seated row
120 top peg
35 middle peg
2 sets on this weight 8 reps and 6 reps

Then 3rd set with 120 top 15 middle for 14 reps

Sa cybex lat row
1 x 8
1 x 14

Barbell row
Can't remember the last time I did a barbell row!! Felt good though.

Very strict form squeeze at top, no body movement. May keep this in once a week and see how strong I can get with it
150kg x 8
150kg x 7
120kg x 12

Sa preacher curl
3 sets to failure

Overhead cable curl
Rest pause set to failure

@Simon90 looking really nice. The preacher curl and overhead cable curl are really tough exercises.

 

[ceo]

Good back workout last night. Didn't go mad as I don't want to set my self back as I just start feeling better

Sa cybex pull down
2 x 12, 11

Prime seated row
120 top peg
35 middle peg
2 sets on this weight 8 reps and 6 reps

Then 3rd set with 120 top 15 middle for 14 reps

Sa cybex lat row
1 x 8
1 x 14

Barbell row
Can't remember the last time I did a barbell row!! Felt good though.

Very strict form squeeze at top, no body movement. May keep this in once a week and see how strong I can get with it
150kg x 8
150kg x 7
120kg x 12

Sa preacher curl
3 sets to failure

Overhead cable curl
Rest pause set to failure

Bros, hell yeah, this is looking really strong! The preacher curls are the best; you're never gonna go wrong. @Simon90

 

[Ulter]

Good back workout last night. Didn't go mad as I don't want to set my self back as I just start feeling better

Sa cybex pull down
2 x 12, 11

Prime seated row
120 top peg
35 middle peg
2 sets on this weight 8 reps and 6 reps

Then 3rd set with 120 top 15 middle for 14 reps

Sa cybex lat row
1 x 8
1 x 14

Barbell row
Can't remember the last time I did a barbell row!! Felt good though.

Very strict form squeeze at top, no body movement. May keep this in once a week and see how strong I can get with it
150kg x 8
150kg x 7
120kg x 12

Sa preacher curl
3 sets to failure

Overhead cable curl
Rest pause set to failure

You're not going to go wrong with prime seated row and barbell row. @Simon90 these are really good exercises that really pay off.

 

[ROIDDERS]

Good back workout last night. Didn't go mad as I don't want to set my self back as I just start feeling better

Sa cybex pull down
2 x 12, 11

Prime seated row
120 top peg
35 middle peg
2 sets on this weight 8 reps and 6 reps

Then 3rd set with 120 top 15 middle for 14 reps

Sa cybex lat row
1 x 8
1 x 14

Barbell row
Can't remember the last time I did a barbell row!! Felt good though.

Very strict form squeeze at top, no body movement. May keep this in once a week and see how strong I can get with it
150kg x 8
150kg x 7
120kg x 12

Sa preacher curl
3 sets to failure

Overhead cable curl
Rest pause set to failure

@Simon90 prime seated rows are fantastic. Anytime you can get a nice rowing session done, it feels good and it's great for balancing the front and the back of the muscles.

 

[Simon90]

Really good leg session today

PB on everything despite coming off the back of being unwell. Shows what plenty of food and good gear does! Lol

Seated leg curl
2 sets, 9, 7

Gymleco pendelum squat
3 second negative 2 second pause in the bottom no lockout at the top
125 x 8
125 x 6

Single leg lying leg curl
1 x 9
1 x 7
1 x 11

Leg press with feet low and close
Panatta leg press bridge
3 second negative 2 second pause in bottom
380 kg x 8
380kg x 6

Cybex leg extension
Stack plus 10kg 3 x failure

Calves
3 sets to failure

 

[madcap71]

Chest today in flex n tone. Different gym, new to me so was more of a session where I just went in and had fun trying out all the different kit

Main workout though was
Incline smith press
1 x 7
1 x 6

Pec dec
1 x 17
1 x 13

Incline machine press
1 x 7
1 x 11

Different flye machine
1 x 15

Another flye machine
1 x 12

Another incline press
1 x 11
1 x 6

2 different side delt machines I've never used
5 sets between the both to failure

Then 4 tricep exercises 2 sets each again trying out the different machines. Very cool! Had a lot of fun

Flex N Tone is an incredible gym. You're very lucky if that's local to you, I loved it there when I visited. So many new and old school pieces, I've not seen such a well equipped gym for that kinda size.

 

[Simon90]

Flex N Tone is an incredible gym. You're very lucky if that's local to you, I loved it there when I visited. So many new and old school pieces, I've not seen such a well equipped gym for that kinda size.

Ahh you know it then!
Yes mate 20mins from me, insanely good gym as you know! I was a creature of habit for too long and stuck to my gym which was 2 mins away, I always knew it was there just never actually went! Been going regularly now.
Mike who owns it is so passionate about the kit in there and collecting rare bits so anyone who gets to train there are incredibly lucky to have such a crazy choice of kit to chose from. If you're ever there again let me know would be good to get a session in

 

[LevButlerov]

Really good leg session today

PB on everything despite coming off the back of being unwell. Shows what plenty of food and good gear does! Lol

Seated leg curl
2 sets, 9, 7

Gymleco pendelum squat
3 second negative 2 second pause in the bottom no lockout at the top
125 x 8
125 x 6

Single leg lying leg curl
1 x 9
1 x 7
1 x 11

Leg press with feet low and close
Panatta leg press bridge
3 second negative 2 second pause in bottom
380 kg x 8
380kg x 6

Cybex leg extension
Stack plus 10kg 3 x failure

Calves
3 sets to failure

pushing it 380 on leg press is a kill! @Simon90

 

[Tiger Salman Khan]

Really good leg session today

PB on everything despite coming off the back of being unwell. Shows what plenty of food and good gear does! Lol

Seated leg curl
2 sets, 9, 7

Gymleco pendelum squat
3 second negative 2 second pause in the bottom no lockout at the top
125 x 8
125 x 6

Single leg lying leg curl
1 x 9
1 x 7
1 x 11

Leg press with feet low and close
Panatta leg press bridge
3 second negative 2 second pause in bottom
380 kg x 8
380kg x 6

Cybex leg extension
Stack plus 10kg 3 x failure

Calves
3 sets to failure

@Simon90 Leg day looks solid.....keep progressing........

 

[Simon90]

Chest today
Brutal session again very good. Flex n tone again

Incline barbell very slow negatives because of the elbow
3 sets
160 x 8
160 x8
140 x 14

Decline flyes
2 x failure

Nautilus nitro vertical press
Stack plus 20 x 9
Stack plus 20 x 7
Stack x 14

Pec Dec 3 x failure

Cross body Pushdowns
3 x failure

Dip machine
3 x failure

Med x lateral raise
5 sets to failure

 

[LevButlerov]

Chest today
Brutal session again very good. Flex n tone again

Incline barbell very slow negatives because of the elbow
3 sets
160 x 8
160 x8
140 x 14

Decline flyes
2 x failure

Nautilus nitro vertical press
Stack plus 20 x 9
Stack plus 20 x 7
Stack x 14

Pec Dec 3 x failure

Cross body Pushdowns
3 x failure

Dip machine
3 x failure

Med x lateral raise
5 sets to failure

big chest day love the incline barbell 160s! and you did dips WIN! @Simon90


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

 

[Grumpy]

Some huge weights
Good luck with the show
Looking amazing im sure you will do well

 

[Yuri]

Phenomenal sir, can’t wait to see the next round of photos

 

[HarleyGuy]

Chest today
Brutal session again very good. Flex n tone again

Incline barbell very slow negatives because of the elbow
3 sets
160 x 8
160 x8
140 x 14

Decline flyes
2 x failure

Nautilus nitro vertical press
Stack plus 20 x 9
Stack plus 20 x 7
Stack x 14

Pec Dec 3 x failure

Cross body Pushdowns
3 x failure

Dip machine
3 x failure

Med x lateral raise
5 sets to failure

One hell of a chest workout bro and slow negatives are really pushing it, nice work!

Good back workout last night. Didn't go mad as I don't want to set my self back as I just start feeling better

Haha only you would go hit back coming off such a bad flu. I hope the Mrs. is better now too.

PB on everything despite coming off the back of being unwell.

PB's while not 100% for the win! Badass bro!

Barbell row on Thursday was nice to see, reminds me of Arnold doing them in Pumping Iron. I haven't done those is about 20 years!

 

[waggat]

Chest today
Brutal session again very good. Flex n tone again

Incline barbell very slow negatives because of the elbow
3 sets
160 x 8
160 x8
140 x 14

Decline flyes
2 x failure

Nautilus nitro vertical press
Stack plus 20 x 9
Stack plus 20 x 7
Stack x 14

Pec Dec 3 x failure

Cross body Pushdowns
3 x failure

Dip machine
3 x failure

Med x lateral raise
5 sets to failure

Nice workout. Looks like a good selection of exercises.

 

[madcap71]

Ahh you know it then!
Yes mate 20mins from me, insanely good gym as you know! I was a creature of habit for too long and stuck to my gym which was 2 mins away, I always knew it was there just never actually went! Been going regularly now.
Mike who owns it is so passionate about the kit in there and collecting rare bits so anyone who gets to train there are incredibly lucky to have such a crazy choice of kit to chose from. If you're ever there again let me know would be good to get a session in

Next time I visit Manchester I'm there mate!

 

[Simon90]

Back today

Shoulder width neutral grip upper back lat pull down
3 sets to failure

Chest supported row
3 x 10, 9, 7

Single arm cable lat pull
2 x 14, 12

Dumbell row with a 2 second squeeze at top
80kg dumbell 2 sets 7

Nautilus over head curl
1 x 12
1 x 9
1 rest pause set

Preacher hammer curl
3 x 10, 7, 6

Reverse cable cross over
4 x failure plus partials

Some cardio on bike after session

 

[LevButlerov]

Next time I visit Manchester I'm there mate!

can you guys do 3 training? @Mobster @madcap71 @Simon90

 

[LevButlerov]

Back today

Shoulder width neutral grip upper back lat pull down
3 sets to failure

Chest supported row
3 x 10, 9, 7

Single arm cable lat pull
2 x 14, 12

Dumbell row with a 2 second squeeze at top
80kg dumbell 2 sets 7

Nautilus over head curl
1 x 12
1 x 9
1 rest pause set

Preacher hammer curl
3 x 10, 7, 6

Reverse cable cross over
4 x failure plus partials

Some cardio on bike after session

nice anything big today what did you do on overheads? @Simon90

 

[madcap71]

can you guys do 3 training? @Mobster @madcap71 @Simon90

I think I'd get a good workout just loading these guy's equipment

 

[LevButlerov]

I think I'd get a good workout just loading these guy's equipment

hahaha for sure you would lol @madcap71

 

[Simon90]

Been in hospital all week after being hit leaving the gym in a hit and run!

Lucky escape really, won't go into it too much on here.

Anyway, back in the gym tonight!

Chest is on the cards and I'm itching to get in

 

[madcap71]

Been in hospital all week after being hit leaving the gym in a hit and run!

Lucky escape really, won't go into it too much on here.

Anyway, back in the gym tonight!

Chest is on the cards and I'm itching to get in

Jesus! Rest up big man

 

[LevButlerov]

Been in hospital all week after being hit leaving the gym in a hit and run!

Lucky escape really, won't go into it too much on here.

Anyway, back in the gym tonight!

Chest is on the cards and I'm itching to get in

rest and get well. are you ok?

 

[Simon90]

Jesus! Rest up big man

rest and get well. are you ok?

Cheers guys.

Few injuries but nothing I can't work around. Was a mucky escape really could have been much worse!

Back in gym the day I left hospital and had two good sessions. I'll have to change my split as the frequency will need to come down temporarily. I'll go back to hitting a muscle 1x a week now for the next 8 to 10 weeks. With lower volume across the board.

 

[Simon90]

Will be following a max ot style training split. So low volume low frequency but heavy weight and intensifiers on the mast set (not on the original max ot plan but something I add in because I want too)

Friday was chest

Incline barbell
3 x 4, 4, 3 @ 180kg

Incline dumbell
3 x 6, 6, 5 with 80s drop to 40s to fail

Pec dec
Stack plus 25kg 3 x 8, 8, 7, triple drop set

Chest stretch.

 

[Simon90]

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

 

[LevButlerov]

Will be following a max ot style training split. So low volume low frequency but heavy weight and intensifiers on the mast set (not on the original max ot plan but something I add in because I want too)

Friday was chest

Incline barbell
3 x 4, 4, 3 @ 180kg

Incline dumbell
3 x 6, 6, 5 with 80s drop to 40s to fail

Pec dec
Stack plus 25kg 3 x 8, 8, 7, triple drop set

Chest stretch.

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

good to see you back strong back day nice rows 165 @Simon90

 

[stevesmi]

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

@Simon90 looking really good on this man. The Saturday training, you're not going to go wrong. Hitting the back, you'll be ready for the week.

 

[ROIDDERS]

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

Nice job hitting a nice back day on a Saturday when most people are being lazy. Keep up the good work. I'm looking forward to your training during the week as well. @Simon90

 

[Ulter]

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

The barbell row and the upper back row are looking really good. @Simon90 and I love the single-arm lat pull-down as well on the incline bench.

 

[Mobster]

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

Looks good

 

[2Thick]

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

@Simon90 Saturday training looks fantastic. I got a lot of respect for what you're doing. Keep it up.

 

[ceo]

Saturday was back day

Single arm lat pull down on incline bench
Stack plus 20 for 3 x 10,9, 8 rest pause set

Barbell row
165kg 2 x 6, 6

Single arm lat row on prime seated row
100kg top peg
2 x 10, 8,

Upper back row
2 x 8, 7

Mid shin rack pull (not done in forever)
6pps x 6 1 set only due to neck pain from incident, not sure why only on this. will add another set next week hopefuly

the upper back rows and the barbell rows are looking fantastic and I like the single-arm lateral rows on prime seated row. Keep up the good work on this. @Simon90

 

[Simon90]

Legs today.

Seated leg curl
2 sets with stack plus 10kg x 8, 6 (3 second negatives and a squeeze)
Stack x 10

Gymleco pendelum squat
3 second negative 2 second pause in the bottom no lockout at the top
130 x 8
130 x 7

Leg press with feet low and close
Panatta leg press bridge
3 second negative 2 second pause in bottom
400 kg x 7
400kg x 5

Cybex leg extension
Stack plus 10kg 3 x failure

Single leg lying leg curl
4 second negative pause in stretch and hard squeeze.
3 x 7, 6, 5

Stretching and some posing. Had to stop posing due to cramps in glutes and adductors

Up on everything. Very happy all things considered

 

[LevButlerov]

Legs today.

Seated leg curl
2 sets with stack plus 10kg x 8, 6 (3 second negatives and a squeeze)
Stack x 10

Gymleco pendelum squat
3 second negative 2 second pause in the bottom no lockout at the top
130 x 8
130 x 7

Leg press with feet low and close
Panatta leg press bridge
3 second negative 2 second pause in bottom
400 kg x 7
400kg x 5

Cybex leg extension
Stack plus 10kg 3 x failure

Single leg lying leg curl
4 second negative pause in stretch and hard squeeze.
3 x 7, 6, 5

Stretching and some posing. Had to stop posing due to cramps in glutes and adductors

Up on everything. Very happy all things considered

massive leg day 400kgs on leg press wow!

 

[Tiger Salman Khan]

Legs today.

Seated leg curl
2 sets with stack plus 10kg x 8, 6 (3 second negatives and a squeeze)
Stack x 10

Gymleco pendelum squat
3 second negative 2 second pause in the bottom no lockout at the top
130 x 8
130 x 7

Leg press with feet low and close
Panatta leg press bridge
3 second negative 2 second pause in bottom
400 kg x 7
400kg x 5

Cybex leg extension
Stack plus 10kg 3 x failure

Single leg lying leg curl
4 second negative pause in stretch and hard squeeze.
3 x 7, 6, 5

Stretching and some posing. Had to stop posing due to cramps in glutes and adductors

Up on everything. Very happy all things considered

@Simon90 good to see the progress.....

 

[Simon90]

Arms yesterday.
Have to be careful with the right arm but still managed to progress

Close grip bench
180 x 4, 4

Tricep dip machine
Stack plus 20 x 8, 7

Strive tricep extension
60kg middle peg x 8, 7 with a drop set

Cable hammer curl with fat grip
1 x 6
1 x 5

Single arm preacher curl
30 x 8, 7

Incline curls
1 x 6
1 x 10

 

[Simon90]

Shoulders tonight

Single arm reverse cable crossover
1 x 7
1 x 6

Seated side delt machine
Stack plus 20kg x 8, 6

Plate loaded Shoulder press machine
180kg x 6, 5

Kelso barbell shrugs
160kg x 8, 7

Cheat press machine shrugs
2 x 10, 8

Wide grip cable upright row
2 x 8, 7

Deadhangs and shoulder mobility

Forearm rehab.

Great session.

Enjoying the lower volume, and Lower rep ranges actually

Reps are very controlled with a 3 second negative and a pause in both stretch and squeeze so I feel safe being in full control

 

[LevButlerov]

Arms yesterday.
Have to be careful with the right arm but still managed to progress

Close grip bench
180 x 4, 4

Tricep dip machine
Stack plus 20 x 8, 7

Strive tricep extension
60kg middle peg x 8, 7 with a drop set

Cable hammer curl with fat grip
1 x 6
1 x 5

Single arm preacher curl
30 x 8, 7

Incline curls
1 x 6
1 x 10

Shoulders tonight

Single arm reverse cable crossover
1 x 7
1 x 6

Seated side delt machine
Stack plus 20kg x 8, 6

Plate loaded Shoulder press machine
180kg x 6, 5

Kelso barbell shrugs
160kg x 8, 7

Cheat press machine shrugs
2 x 10, 8

Wide grip cable upright row
2 x 8, 7

Deadhangs and shoulder mobility

Forearm rehab.

Great session.

Enjoying the lower volume, and Lower rep ranges actually

Reps are very controlled with a 3 second negative and a pause in both stretch and squeeze so I feel safe being in full control

strong training again 180 on shoulder press is big @Simon90

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

 

[Grumpy]

Great training love the 3 sec hold method makes a huge difference
180 shoulder press is huge

 

[Yuri]

Shoulders tonight

Single arm reverse cable crossover
1 x 7
1 x 6

Seated side delt machine
Stack plus 20kg x 8, 6

Plate loaded Shoulder press machine
180kg x 6, 5

Kelso barbell shrugs
160kg x 8, 7

Cheat press machine shrugs
2 x 10, 8

Wide grip cable upright row
2 x 8, 7

Deadhangs and shoulder mobility

Forearm rehab.

Great session.

Enjoying the lower volume, and Lower rep ranges actually

Reps are very controlled with a 3 second negative and a pause in both stretch and squeeze so I feel safe being in full control

Hahha you could shrug 30 of me on a bar

Phenomenal work sir, absolute weapon!

 

[MarkNV]

Shoulders tonight

Single arm reverse cable crossover
1 x 7
1 x 6

Seated side delt machine
Stack plus 20kg x 8, 6

Plate loaded Shoulder press machine
180kg x 6, 5

Kelso barbell shrugs
160kg x 8, 7

Cheat press machine shrugs
2 x 10, 8

Wide grip cable upright row
2 x 8, 7

Deadhangs and shoulder mobility

Forearm rehab.

Great session.

Enjoying the lower volume, and Lower rep ranges actually

Reps are very controlled with a 3 second negative and a pause in both stretch and squeeze so I feel safe being in full control

Solid!! 180kg on shoulder press, fuck dude!! Lets fucking go!!

 

[Lifter101]

Crazy strong, love to see it!

 

[waggat]

Shoulders tonight

Single arm reverse cable crossover
1 x 7
1 x 6

Seated side delt machine
Stack plus 20kg x 8, 6

Plate loaded Shoulder press machine
180kg x 6, 5

Kelso barbell shrugs
160kg x 8, 7

Cheat press machine shrugs
2 x 10, 8

Wide grip cable upright row
2 x 8, 7

Deadhangs and shoulder mobility

Forearm rehab.

Great session.

Enjoying the lower volume, and Lower rep ranges actually

Reps are very controlled with a 3 second negative and a pause in both stretch and squeeze so I feel safe being in full control

Nice workout there. Looks like big weights on the Kelso shrugs and machine shoulder press.

 

[rizzlekdizzle]

Slow and controlled - I love it - really gets a good burn and TUT

 

[Simon90]

Tonight was chest

Incline barbell
3 x 5, 5, 4 @ 180kg so up on reps

Incline dumbell
3 x 7, 6, 5 with 80s drop to 40s to fail up a rep first set matched last week's for other 2

Incline Dumbell flye
Different gym so do don't fancy the Pec dec or cable options available. Good ole dumbells instead and fan I forgot how good these feel!!!

3 second negative 2 second stretch good squeeze at top but not bringing dumbells together. Just forcing my biceps into pecs. Dumbells are probably a good 6 inches or more away from each other.

3 x failure


Chest stretch with dumbells

Added some pump tricep work on today just to get some blood in there and simply because I felt like it.

3 x 30 on Pushdown superset overhead cable extension

Tricep stretches

Shoulder mobility and forearm rehab work

Really enjoyed the session and this style of training