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Its hard isnt it lol sometimes we just want to live in the gym hahaha but you know yourself rest days still play a crucial roll
Great chest session yesterday.
Pressing 2 mins rest
Isolation exercises 60 seconds rest
Presses 3 second negatives
Isolation 2 second negatives
Tricep exercises j hold the stretch for 2 secs every rep too
Incline hammer press
4 x 8, 7, 6, 4
Incline barbell press
4 x 10, 10, 8, 7
Pec dec
4 x 15, 15, 15, 12
Side delt dumbell raises
5 x 20, 17, 15, 12, 9 plus 20 partials
Cgbp
4 x 10, 10, 8, 6
Single arm overhead cable ext
3 x 15, 15, 12
Stretching and mobility
Calves
Single leg calf raise
3 x 20, 20, 17 (3 second stretch, 3 second negatives)
Seated calf raise
1.5 reps 2 second squeeze
2 x 20
Loaded stretch
Loving this new style of training. Compete muscle annihilation without my joints and tendons screaming.
I never realised how fooked I was feeling coming out of the gym. I am still fooked but only the muscles worked instead of my whole body
Got some serious lower back pumps unfortunately atm whilst walking. Must be from the rapid weight gain and the peds.
Pressing 2 mins rest
Isolation exercises 60 seconds rest
Presses 3 second negatives
Isolation 2 second negatives
Tricep exercises j hold the stretch for 2 secs every rep too
Incline hammer press
4 x 8, 7, 6, 4
Incline barbell press
4 x 10, 10, 8, 7
Pec dec
4 x 15, 15, 15, 12
Side delt dumbell raises
5 x 20, 17, 15, 12, 9 plus 20 partials
Cgbp
4 x 10, 10, 8, 6
Single arm overhead cable ext
3 x 15, 15, 12
Stretching and mobility
Calves
Single leg calf raise
3 x 20, 20, 17 (3 second stretch, 3 second negatives)
Seated calf raise
1.5 reps 2 second squeeze
2 x 20
Loaded stretch
Loving this new style of training. Compete muscle annihilation without my joints and tendons screaming.
I never realised how fooked I was feeling coming out of the gym. I am still fooked but only the muscles worked instead of my whole body
Got some serious lower back pumps unfortunately atm whilst walking. Must be from the rapid weight gain and the peds.
LevButlerov
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Good chest day
controlled tempo with long negatives is hot work for size without trashing joints, its hard to do!
Amazing session yesterday. Despite brutally painful lower back pumps. Tried a new gym local to me was great. Will go back again tomorrow. Rest day today.
Yesterdays session. Back/bis/rear delts
Bent over row 2 sec neg big squeeze
4 x 10
Wide grip lat pull down
12, 12, 12, 8
Pendlay row
4 x 8, 8, 6, 6
Pull over
4 x 12, 12, 10, 8
Incline db curls
4 x 10, 10, 10, 10
Dumbell hammer curls
4 x 15, 15, 12, 11
Reverse Pec dec
4 x 20, 20, 17, 14
Dead hangs and stretching
This IGF1 LR3 from critical is some good stuff!!!! Never used before and very impressed with the onset of results. Crazy pumps, crazy fullness a new roundness to my physique. Extremely insulin sensitive. Had a couple of hypos so far. Deffo a fan though!!!
Yesterdays session. Back/bis/rear delts
Bent over row 2 sec neg big squeeze
4 x 10
Wide grip lat pull down
12, 12, 12, 8
Pendlay row
4 x 8, 8, 6, 6
Pull over
4 x 12, 12, 10, 8
Incline db curls
4 x 10, 10, 10, 10
Dumbell hammer curls
4 x 15, 15, 12, 11
Reverse Pec dec
4 x 20, 20, 17, 14
Dead hangs and stretching
This IGF1 LR3 from critical is some good stuff!!!! Never used before and very impressed with the onset of results. Crazy pumps, crazy fullness a new roundness to my physique. Extremely insulin sensitive. Had a couple of hypos so far. Deffo a fan though!!!
LevButlerov
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Good back day
@Simon90Good back session yesterday with the bent rows and pendlay rows intense, what weights?The IGF1 LR3 explains the crazy fullness and tight lower back, get your carbs steady with taurine and elecrolytes.
@Simon90 pullover and incline db curls are outstanding. and i love the reverse pec deck. that is a good one. dead hangs is good stuff
pullover and incline db curls are amazing. the wide grip lat pulldowns are on point. bent over rows are nice with the squeeze @Simon90
Will do
In early today. Shoulders and arm pump
60 seconds rest max on everything except the shoulder press which was 2 mins. All exercises 2 second negative 2 second concentric.
I cannot believe the difference a 2 second concentric makes!!! Just feels like pure muscle activation. Not one drop of momentum at all.
Reverse Pec dec
4 x 20
Side lateral machine
5 x 20
Barbell shoulder press
60 x 12
80 x 10
100 x 8
100 x 6
Kelso shrugs
3 x 15, 12, 9
Incline dumbell curls
3 x 12
Cgbp with 2 second stretch
3 x 10
Single arm overhead cable curl
Alternate between left and right arm no rest
3 x failure
Single arm rope push down
Alternate between left and right arm no rest
3 x failure
Stretches dead hangs mobility.
Fantastic workout, brital pumps. Muscles feel hard and full. Enjoying this style of training
60 seconds rest max on everything except the shoulder press which was 2 mins. All exercises 2 second negative 2 second concentric.
I cannot believe the difference a 2 second concentric makes!!! Just feels like pure muscle activation. Not one drop of momentum at all.
Reverse Pec dec
4 x 20
Side lateral machine
5 x 20
Barbell shoulder press
60 x 12
80 x 10
100 x 8
100 x 6
Kelso shrugs
3 x 15, 12, 9
Incline dumbell curls
3 x 12
Cgbp with 2 second stretch
3 x 10
Single arm overhead cable curl
Alternate between left and right arm no rest
3 x failure
Single arm rope push down
Alternate between left and right arm no rest
3 x failure
Stretches dead hangs mobility.
Fantastic workout, brital pumps. Muscles feel hard and full. Enjoying this style of training
bros wide grip lat pulldown no joke. just be careful to warm up a lot before @Simon90 That put a lot of strain on the outside and inside of the shoulder.
@Simon90 pullover incline db curls It's funny. dumbell hammer curls and pendlay rows are perfect. that is a great pump
Wow, Another excellent workout session, but pull over and the dumbbell hammer curls are on point. The reverse pec deck is also excellent. @Simon90
Quads today. Brutal session.
3 second negative on hacks with a 2 second concentric no lockout. 2 mins rest.
Everything else 2 second neg 2 second concentric 60 seconds rest.
Couldn't stand up afterwards
Seated leg curl, lambing forward for more stretch.
3 x 12, 12, 12
Leg press feet low and close
4 x 12, 12, 10, 8 failed 9th
Hack squats
5 x 8, 8, 8, 6, 6
Single leg leg extension
4 x 20, 17, 15, 13, then a triple drop set with both legs
Glute kick back
3 x 12
Foam rolling, stretches, mobility
3 second negative on hacks with a 2 second concentric no lockout. 2 mins rest.
Everything else 2 second neg 2 second concentric 60 seconds rest.
Couldn't stand up afterwards
Seated leg curl, lambing forward for more stretch.
3 x 12, 12, 12
Leg press feet low and close
4 x 12, 12, 10, 8 failed 9th
Hack squats
5 x 8, 8, 8, 6, 6
Single leg leg extension
4 x 20, 17, 15, 13, then a triple drop set with both legs
Glute kick back
3 x 12
Foam rolling, stretches, mobility
@Simon90 glad to hear it’s a great product man! Looks like it’s treating you well.
It's a shame it can't be ran too long or too often or I'd not wanna come off it
Great session last night. Brutal pumps, strength going up quicker than I thought despite the high volume I'm not used too, shirt rest periods and slow tempo
Incline dumbell curls.
5 sets 10
Close grip bench, with a 2 second negative 2 second stretch and 2 second concentric. This is a lot of time under tension and blows the tris up. My tris are a weak point so this may be what is needed!
5x 10, 10, 10, 8, 7 then drop set
Hammer curls
4 x 12-15
Overhead single arm extension
4 x 10-8
Nautilus overhead curl
3 x 15 plus forced reps and triple drop set
Single Cable push down with a 2 second stretch
3 x 15
Pull overs
4 sets
Stretching, dead hangs
Calves
2 x 20 with a 5 second negative and full contraction
1 x 20 with a 5 second in the stretch bottom half range of motion only
Loadeed stretch
Incline dumbell curls.
5 sets 10
Close grip bench, with a 2 second negative 2 second stretch and 2 second concentric. This is a lot of time under tension and blows the tris up. My tris are a weak point so this may be what is needed!
5x 10, 10, 10, 8, 7 then drop set
Hammer curls
4 x 12-15
Overhead single arm extension
4 x 10-8
Nautilus overhead curl
3 x 15 plus forced reps and triple drop set
Single Cable push down with a 2 second stretch
3 x 15
Pull overs
4 sets
Stretching, dead hangs
Calves
2 x 20 with a 5 second negative and full contraction
1 x 20 with a 5 second in the stretch bottom half range of motion only
Loadeed stretch
LevButlerov
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OMG your leg vascularity is insane @Simon90
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Noah Wixx
LevButlerov
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Good arm session
@Simon90 those incline curls plus the heavy close grip tempo work sound brutal!impressed!
Some awesome philosophies here mate. Stay hydrated, stay healthy, and if it's not broken, don't fix it.
Congratulations mate awesome effort
How on earth?
Include weights
@Simon90 Good work on the pullovers and the single cable pushdowns. These are some good training sessions right here. I like the calves as well.
keep up the good work man. i'm glad to see you doing good on the hammer curls. and nice on the over head single arm extensions too @Simon90
bros those legs look sick! you are a strong dude. @Simon90 I got mad respect for you.
Big arm workout mate. Those pullovers... Is that a pullover with extension to hit tri's?
The legs look fantastic, man. This is a work of art beyond belief. The hamstrings, the quads and the vascularity are insane. @Simon90
@Simon90 Man, those legs look tremendous. I'm so impressed with what I'm seeing. The veins are popping out like a maniac.
@Simon90 really good training man. Like the volume also
No it's just a back exercise to give my back a bit more volume over the week to bring up width. Pullover is a good one when my arms are already fried
Great chest session yesterday. The slow tempo on the pressing is a killer!
Incline dumbell press
3 second negative 1 second stretch hard squeeze
70kg db's x 6
60kg db's x 8
Incline barbell press
3 second negative 1 second stretch hard
140kg x 6
120kg x 9
Incline smith
4 sets 12-15 to fill with as much blood as possible. 2 second negative 2 second contraction
Pec dec
3 x 15-12
Seated side laterals.
5 x 20-15
Over head extension
3 x 15-12
Cgbp
4 x 10-8 with a drop set last set
Shoulder stretching and mobility
Incline dumbell press
3 second negative 1 second stretch hard squeeze
70kg db's x 6
60kg db's x 8
Incline barbell press
3 second negative 1 second stretch hard
140kg x 6
120kg x 9
Incline smith
4 sets 12-15 to fill with as much blood as possible. 2 second negative 2 second contraction
Pec dec
3 x 15-12
Seated side laterals.
5 x 20-15
Over head extension
3 x 15-12
Cgbp
4 x 10-8 with a drop set last set
Shoulder stretching and mobility
LevButlerov
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Very good chest sessions
3 sec negatives! thats the best, I love that pump! this is why you look so good, you dial in the negatives and train the actual muscle not pump out nonsense volume
EVO family respect your way! @Simon90
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Holy shit brother- absolutely fucking incredible right here
Damn that's like the pinnacle of excellent sleep im jealous lol
I’m switching everything up on my next blast including this negatives timing. Great strategy bro it’s clearly working.
@Simon90 Numbers look awesome.......
Keep us posted on how you get on!!! It's a great feeling coming out the gym with destroyed target muscles but without feeling like your whole body has been hit by a train!!! I can see the shape changing already so it is working!!
Back yesterday. Fantastic workout!!!
Tried some of the new kit. Very impressed
Prime extreme row
3 sec neg
4 x 10
Hoist wide grip lat pull down
2 sec neg 1 sec squeeze 2 sec concentric
Best pull down I've ever used!!!!
4 x 10-6 plus triple drop set
Barbell row strict
3 sec neg 1 sec squeeze
150kg x 6
125kg x 11
Used to row 180 plus. Just shows how much body English I was using!!
Prime seated row
4 x 10-8
3 sec neg 1 sec squeeze
Reverse grip pull down
1 x 10
1 x 15
Incline dumbell curls
60sec rest
4 x 10-8
Hammer curls
60sec rest
4 x 20-15
Reverse Pec dec
4 x 20
60 sec rest
Stretching dead hangs mobility
Calves
Toe press on leg press 2 x 20
Seated calf raise 1.5 reps 2 x 20-15
Still posing every morning.
Planks and vacums every morning
Calves and abs every other day
Tried some of the new kit. Very impressed
Prime extreme row
3 sec neg
4 x 10
Hoist wide grip lat pull down
2 sec neg 1 sec squeeze 2 sec concentric
Best pull down I've ever used!!!!
4 x 10-6 plus triple drop set
Barbell row strict
3 sec neg 1 sec squeeze
150kg x 6
125kg x 11
Used to row 180 plus. Just shows how much body English I was using!!
Prime seated row
4 x 10-8
3 sec neg 1 sec squeeze
Reverse grip pull down
1 x 10
1 x 15
Incline dumbell curls
60sec rest
4 x 10-8
Hammer curls
60sec rest
4 x 20-15
Reverse Pec dec
4 x 20
60 sec rest
Stretching dead hangs mobility
Calves
Toe press on leg press 2 x 20
Seated calf raise 1.5 reps 2 x 20-15
Still posing every morning.
Planks and vacums every morning
Calves and abs every other day
Amazing workout!
Wise move so you don't end up in lockdown mode
Great for conditioning
Old school vacuums are underrated but super helpful to avoid the Nick Walker palumboism!
Love the incline focus. Is that something you have a certain day for or a general focus at the moment?
Those dumbbells with slow tempo is crazy weight!
Nice back workout mate. Still huge numbers on BB row for strict form and third exercise.
Just always prefer incline on everything mate. Always have done. Feels better for me and I love the look of a thick upper chest/shelf
Rest day today.
Went Christmas markets with the Mrs and watched her eat all the Delicous foods!!! I was there with my prepped meals of turkey rice and vegas nice as the food looked, I wasn't tempted by it and it makes me realise how much I do love my diet!
Was a nice day. Looking forward to training tomorrow! Delts and arm pump
Went Christmas markets with the Mrs and watched her eat all the Delicous foods!!! I was there with my prepped meals of turkey rice and veg
as nice as the food looked, I wasn't tempted by it and it makes me realise how much I do love my diet! Was a nice day. Looking forward to training tomorrow! Delts and arm pump
LevButlerov
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Good back day @Simon90
150kg strict barbell row is strong!
hoist wide grip is good but any pull ups?
No, not doing pull ups atm. Only what ever exercises I feel target the muscles the most. Pull ups aren't one of then for me, I do like them though!Good back day @Simon90
150kg strict barbell row is strong!
hoist wide grip is good but any pull ups?
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you should try pull ups, you have such a good back it would add a bit of width to that amazing back
I used to do em with up to 110lb dumbell on a belt and felt it didn't do much in terms of back development. I'll maybe add them back in at some pointyou should try pull ups, you have such a good back it would add a bit of width to that amazing back
Delts and arm pump today
Reverse Pec dec
4 x 20 plus triple dropset and partials last set
Side lateral machine
5 x 20 plus triple drop set and partials last set
Barbell shoulder press
3 second negatives
120kg 4 x 9-6 with a drop set last set
Kelso shrugs
3 x 8
Preacher curl
3 x 15 alternating between arms with no rest
Strive tricep extension
3 x 20 alternating between arms no rest
Double rope tricep pushdown to get further back
3 x 15-10 plus triple drop set
Cable curl
3 x 15-20 plus triple drop set
Calf raises
4 second negative 2 second squeeze 3 second stretch
3 x 20
Seated calf raises
3 x 12-15
Single leg calf raise
2 x 20 alternating legs no rest
Loaded stretch for 90 seconds each calf
Stretching and mobility
Reverse Pec dec
4 x 20 plus triple dropset and partials last set
Side lateral machine
5 x 20 plus triple drop set and partials last set
Barbell shoulder press
3 second negatives
120kg 4 x 9-6 with a drop set last set
Kelso shrugs
3 x 8
Preacher curl
3 x 15 alternating between arms with no rest
Strive tricep extension
3 x 20 alternating between arms no rest
Double rope tricep pushdown to get further back
3 x 15-10 plus triple drop set
Cable curl
3 x 15-20 plus triple drop set
Calf raises
4 second negative 2 second squeeze 3 second stretch
3 x 20
Seated calf raises
3 x 12-15
Single leg calf raise
2 x 20 alternating legs no rest
Loaded stretch for 90 seconds each calf
Stretching and mobility
LevButlerov
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try wide grip see if it helps
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Good delt and arm pump day @Simon90 120kg barbell press is the big lift here!
All the drop set work across curls and triceps love that pump!
List the other exercises loads if poss
@Simon90 I like this man. its solid and the cable curls are good to go. calf raises are looking good too i like the squeeze
definitely looking fantastic on this. @Simon90 The cable curls look great. So do the calf raises. Very impressive job.
@Simon90 i've got a lot of respect for this workout. you are pumping the iron like a beast. i love the kelso shrugs and the preacher curls yum!
@Simon90 really good training update! Putting up some good numbers.
Brutal quads day yesterday. Probably one of the best leg sessions I've had.
Need to get some more pics soon. The new gym I'm at has a rule, no tripods or selfies lol. One side it's good as it cuts a lot of the idiots out. But it does make it hard to get photos or training footage.
Seated leg curls
3 second negative 2 second stretch 2 second concentric
3 x 15
Leg press feet low and close
4 x 15, 12, 12, 10 failed 11th on safeties
3 second negatives no lockout constant tension
Hack squat
1 x 9 failed 10th
1 x 12 failed 13th
3 second negatives no lockout constant tension
Pendelum squat
3.second negative, hard contraction. I can really squeeze on the top of this Pendelum squat
3 x 20
Single leg leg extension
3 x 20-12
Plus rest pause into triple drop set into partials to finish
Glute kick back
3 x 15, 15, 10
Load of stretching afterwards
Need to get some more pics soon. The new gym I'm at has a rule, no tripods or selfies lol. One side it's good as it cuts a lot of the idiots out. But it does make it hard to get photos or training footage.
Seated leg curls
3 second negative 2 second stretch 2 second concentric
3 x 15
Leg press feet low and close
4 x 15, 12, 12, 10 failed 11th on safeties
3 second negatives no lockout constant tension
Hack squat
1 x 9 failed 10th
1 x 12 failed 13th
3 second negatives no lockout constant tension
Pendelum squat
3.second negative, hard contraction. I can really squeeze on the top of this Pendelum squat
3 x 20
Single leg leg extension
3 x 20-12
Plus rest pause into triple drop set into partials to finish
Glute kick back
3 x 15, 15, 10
Load of stretching afterwards
@Simon90 sick ass workout right here!
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Brutal leg day for sure
@Simon90 it shows!heavy presses and hacks with slow negatives are serious quad killers and your control sounds tight
grab some leg pics for us
This is my kind of session
Arms yesterday. Really good session. Brutal pumps!!!
Incline dumbell curls
5 sets with a triple drop set last set
Close grip bench
2 second negative 2 second stretch every rep
5 sets with a triple drop set last set
Dumbell hammer curls
4 x 15 60secs rest
Strive tricep extension with 2 sec negative and 2 sex stretch every rep
4 x 15 6o secs rest
Single arm preacher
3 sets alternating arms
Doulle rope tricep extension
3 sets 45 secs rest
Stretching and mobility
Calves
Toe press on leg press
4 x 20-30 3 second negative 4 second stretch 1 second contraction plus partials to failure every set. 60nrest
Seated calf raise
3 x 12 plus triple drop set last set.
Single leg calf raise
3 x 20
Loaded stretch
Much needed rest day today!
Incline dumbell curls
5 sets with a triple drop set last set
Close grip bench
2 second negative 2 second stretch every rep
5 sets with a triple drop set last set
Dumbell hammer curls
4 x 15 60secs rest
Strive tricep extension with 2 sec negative and 2 sex stretch every rep
4 x 15 6o secs rest
Single arm preacher
3 sets alternating arms
Doulle rope tricep extension
3 sets 45 secs rest
Stretching and mobility
Calves
Toe press on leg press
4 x 20-30 3 second negative 4 second stretch 1 second contraction plus partials to failure every set. 60nrest
Seated calf raise
3 x 12 plus triple drop set last set.
Single leg calf raise
3 x 20
Loaded stretch
Much needed rest day today!
LevButlerov
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Good arm day
@Simon90 close grip bench with controlled negatives plus the heavy incline curls thats a big pump!@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Hey brother! Are you ever loading the triceps across both joints? Shoulder & elbow?
Tricep long head connects on the scapular and plays a role in shoulder extension, so overhead tricep extensions or skull crushers are a wicked idea.
(Similar philosophy also applies to biceps and shoulder flexion)
My arms were stubborn asf until I started hitting them from the right angles
@LevButlerov
Solid ass arm day man, I really really like close grip bench, I feel my tris on fire when i do it
Yes mate every session I do some form of over head tricep extension. In this session that's basically what the strive extension is. Without any elbow pain. Only 2nd time using the machine and it is great!!
Nice workout mate. Must have been a sick pump after just the first two exercises with the triple drop sets!
Just a quick update. Weighing in at 250lbs.
Cycle is all critical, of course. Only the best
2g test e
25mg ment ace a day
225mg tren e a week
Hgh every day split 3 x a day, fasted morning, pre workout and pre bed
Novorapid with meals
Igf1 lr3 every day post workout
28lbs up post show and other than holding a bit of water from the hgh and higher carbs, condition is largely unchanged. I am literally changing every few day. I've never ran test as high. It feels great.
This is the year I'm going to push things in the quest for some serious growth. I know most people lie about their doses and underplay them. But just pure transparency here. We all know these big boys had to run some gear to get where they are. Maintaining is a different matter. But my goal now is to be a freak. And a huge one at that!
Next show is in September so I've got 8 months of serious growth ahead of me.
Macros right now are:
Quad day/high day
240g protein
1200g carbs
Trace fats
All other training days
370g protein
800g carbs
Trace fats
Rest day
370g protein
600g carbs
20g added fats
In for hams and glutes later
Cycle is all critical, of course. Only the best
2g test e
25mg ment ace a day
225mg tren e a week
Hgh every day split 3 x a day, fasted morning, pre workout and pre bed
Novorapid with meals
Igf1 lr3 every day post workout
28lbs up post show and other than holding a bit of water from the hgh and higher carbs, condition is largely unchanged. I am literally changing every few day. I've never ran test as high. It feels great.
This is the year I'm going to push things in the quest for some serious growth. I know most people lie about their doses and underplay them. But just pure transparency here. We all know these big boys had to run some gear to get where they are. Maintaining is a different matter. But my goal now is to be a freak. And a huge one at that!
Next show is in September so I've got 8 months of serious growth ahead of me.
Macros right now are:
Quad day/high day
240g protein
1200g carbs
Trace fats
All other training days
370g protein
800g carbs
Trace fats
Rest day
370g protein
600g carbs
20g added fats
In for hams and glutes later
And as all you guys who follow the log know, Ive changed my approach to training quite considerably. Focusing purely on the hardest contractions possible, mind muscle connection and tempo. I'm still training with high intensity, and to or beyond failure. Just with a much different focus and concentration. Every rep is standardised, so I know every rep extra or every extra added weight is true progress. I'm so training higher volume for the first time ever. I feel like you've got to give everything g a go before dismissing it so here we are.
The full split is this:
Hamstrings, glutes / calves
Chest, side delt, tris
Back, rears, biceps / calves
Off
Delts, arm pump / calves
Quads with one ham and one glute
Arms / calves
Off
Repeat
Calves trained every other day high volume and high intensity. One day heavy focus, one day volume focus, one day stretch focus and then repeat
Posing every morning, as well as foam rolling, vaccums, planks, stretching and mobility.
The full split is this:
Hamstrings, glutes / calves
Chest, side delt, tris
Back, rears, biceps / calves
Off
Delts, arm pump / calves
Quads with one ham and one glute
Arms / calves
Off
Repeat
Calves trained every other day high volume and high intensity. One day heavy focus, one day volume focus, one day stretch focus and then repeat
Posing every morning, as well as foam rolling, vaccums, planks, stretching and mobility.
Those delt and tri workouts are insane! The volume is crazy, especially while prepping. Makes me wanna up my game. Keep smashing it bro, you're gonna kill it on stage!
@Simon90 good updates so far.....
LevButlerov
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Just a quick update. Weighing in at 250lbs.
Cycle is all critical, of course. Only the best
2g test e
25mg ment ace a day
225mg tren e a week
Hgh every day split 3 x a day, fasted morning, pre workout and pre bed
Novorapid with meals
Igf1 lr3 every day post workout
28lbs up post show and other than holding a bit of water from the hgh and higher carbs, condition is largely unchanged. I am literally changing every few day. I've never ran test as high. It feels great.
This is the year I'm going to push things in the quest for some serious growth. I know most people lie about their doses and underplay them. But just pure transparency here. We all know these big boys had to run some gear to get where they are. Maintaining is a different matter. But my goal now is to be a freak. And a huge one at that!
Next show is in September so I've got 8 months of serious growth ahead of me.
Macros right now are:
Quad day/high day
240g protein
1200g carbs
Trace fats
All other training days
370g protein
800g carbs
Trace fats
Rest day
370g protein
600g carbs
20g added fats
In for hams and glutes later
i'd like to see the hard contractions play out
@Simon90 really squeeze the muscle hard and see how we can get that hard grainy look.
I wondered if it might have been. I hadn't heard the brand before - send a pic next time you're at it?
Will do mate I'll be in later for chest and tris! It's the original prime stuff.
Some pics I found online
LevButlerov
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you have those in your gym? @Simon90
Yes he's got a few bits of the old strive stuff. Really good actually!! Especially for loading up the stretched position
Chest last night
Incline dumbell press 3 second negatives
1 x 8
1 x 11
Incline barbell press same tempo
1 x 6
1 x 10
1 x 15
1 x 14 plus triple drop set
Machine press
4 x 8-12 same tempo
Cable flyes
4 x 20-15
Side laterals
5 sets to failure 60nsecond rest between
Dip machine pump work
4 sets failure 60 rest
Over head extension
3 x failure no rest alternate between arms
Mobility and stretching
Incline dumbell press 3 second negatives
1 x 8
1 x 11
Incline barbell press same tempo
1 x 6
1 x 10
1 x 15
1 x 14 plus triple drop set
Machine press
4 x 8-12 same tempo
Cable flyes
4 x 20-15
Side laterals
5 sets to failure 60nsecond rest between
Dip machine pump work
4 sets failure 60 rest
Over head extension
3 x failure no rest alternate between arms
Mobility and stretching
Great back session today. Absolutely fried. Rest day needed tomorrow
Prime extreme row
3 second negatives
4 x 10
Hoist wide grip lat pull down
3 second negative 2 secong squeeze
4 x 10-6 with triple drop set last set
Barbell row strict
1 x 10
1 x 11
Prime chest supported row
2 second negative 1 second squeeze
4 x 10-8
Gymleco close grip row
2 sets to failure
Cable pullover
4 x failure 50 second rest between
Incline curls
4 sets to failure 60seconds rest
Hammer curls
3 sets to failure 60second rest
Reverse Pec dec
4 x 20 60 second rest
Dead hangs mobility
Prime extreme row
3 second negatives
4 x 10
Hoist wide grip lat pull down
3 second negative 2 secong squeeze
4 x 10-6 with triple drop set last set
Barbell row strict
1 x 10
1 x 11
Prime chest supported row
2 second negative 1 second squeeze
4 x 10-8
Gymleco close grip row
2 sets to failure
Cable pullover
4 x failure 50 second rest between
Incline curls
4 sets to failure 60seconds rest
Hammer curls
3 sets to failure 60second rest
Reverse Pec dec
4 x 20 60 second rest
Dead hangs mobility
LevButlerov
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Good chest day
dips are my love! are you able to do raw dips no machine?Good back day
the prime rows and hoist pulls are hard! any weights? @Simon90 @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
Absolutely solid man, no doubt your fried today - plenty of failure sets in there
Whooaa big boy helluva session as always! This kind of intensity would leave most people on the ground lol. Hard sessions for a hard man
Awesome volume bro. You're getting close to Protein King too!
Some tough looking stuff in here. Incline barbell with the reverse pyramid then triple drop and lateral raises with 5 sets to failure.
There isn't any dip bars unfortunately!!!Good chest day
Good back day
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
The gym has everything except a flat bench and dip station
Dips with a weight belt is one of my favourite exercises
LevButlerov
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do you have a playground around there? I've seen dip bars there or would look crazy big guy dipping there?There isn't any dip bars unfortunately!!!
The gym has everything except a flat bench and dip station
Dips with a weight belt is one of my favourite exercises
LOLgood rest day but you still trained, on rest day try to take whole day off @Simon90
Great delts and arms session yesterday.
Pumps are insane atm.
Reverse cable flye
4 x 20-15 3 sec neg 1 sec squeeze 60 seconds rest. Dropset and partials last set
Cable side laterals
3 x 20 3 sec neg 1 sec squeeze 60 seconds rest
Dumbell side laterals
1 x 10
1 x 15 plus massive drop set and partials last set
Seated barbell shoulder press
3 second negatives
120 x 6
100 x 11
100 x 10
100 x 9 plus triple Dropset 80 to fail 60 to fail 40 to fail
Barbell shrugs with 2 second squeeze
3 x 8-6
Single arm Overhead cable extension
3 x 15-10
Single arm preacher curl
3 x 12-10
Superset rope pushdown with cable curl
3 supersets 15-10 reps 45 seconds rest with a triple drop set on end
Sterching mobility afterwards
Pumps are insane atm.
Reverse cable flye
4 x 20-15 3 sec neg 1 sec squeeze 60 seconds rest. Dropset and partials last set
Cable side laterals
3 x 20 3 sec neg 1 sec squeeze 60 seconds rest
Dumbell side laterals
1 x 10
1 x 15 plus massive drop set and partials last set
Seated barbell shoulder press
3 second negatives
120 x 6
100 x 11
100 x 10
100 x 9 plus triple Dropset 80 to fail 60 to fail 40 to fail
Barbell shrugs with 2 second squeeze
3 x 8-6
Single arm Overhead cable extension
3 x 15-10
Single arm preacher curl
3 x 12-10
Superset rope pushdown with cable curl
3 supersets 15-10 reps 45 seconds rest with a triple drop set on end
Sterching mobility afterwards
LevButlerov
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I would call this an amazing arm day
@Simon90 with some delt work, but the shoulder press thats 120kg overhead? i would be very careful with it
Workout looks good.
@Simon90 another A+ workout. that is something you are blessed with. you know how to lift hard
I agree definitely a great session
Dumbbell side laterals and seated barbell shoulder presses are on point. @Simon90 you're not going to go wrong also with a single-arm preacher curls.
@Simon90 seated barbell shoulder presses are g2g. those are some of my favorites. single arm preacher curls too arnold loved them
Nice job on the dumbbell side laterals. I got a lot of respect for that type of exercise. It's looking really solid. Keep it up. @Simon90
@Simon90 you smashed this session bro!
@Simon90 definitely putting the work in keep it up, brother you’re doing an awesome job
Cheers guys! I just fookin love training hard! And am really enjoying this higher volume approach coming from a predominantly low volume back ground.
Yesterday was arms. The day before was quads. Sessions below.
Seated leg curls
3 x 15-10
Leg press feet close together and low
4 x 15, 15, 12, 11
Hack squats
1 heavy set of 7
Back off set 11
Pendelum squats
3 sets of 20
Leg extension
4 x 20-15
All sets done with a 3 second negative
Arms was great
Incline dumbell curls
5 x 10 with a triple dropset last set
Closegrip bench with a 3sexind negative and 2 second stretch each rep
5 x 10-6 with a triple dropset last set
Seated hammer curls with back of arms against preacher pad
4 x 12-10
Single arm overhead extension
4 x 12-8 with forced reps last set
Cable curls
3 x 20 with 45 seconds rest
Dual handle push down
3 x 20 with 45 seconds rest
Stretching and mobility.
Rest day today!
Yesterday was arms. The day before was quads. Sessions below.
Seated leg curls
3 x 15-10
Leg press feet close together and low
4 x 15, 15, 12, 11
Hack squats
1 heavy set of 7
Back off set 11
Pendelum squats
3 sets of 20
Leg extension
4 x 20-15
All sets done with a 3 second negative
Arms was great
Incline dumbell curls
5 x 10 with a triple dropset last set
Closegrip bench with a 3sexind negative and 2 second stretch each rep
5 x 10-6 with a triple dropset last set
Seated hammer curls with back of arms against preacher pad
4 x 12-10
Single arm overhead extension
4 x 12-8 with forced reps last set
Cable curls
3 x 20 with 45 seconds rest
Dual handle push down
3 x 20 with 45 seconds rest
Stretching and mobility.
Rest day today!
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