Approved Log My Pre-Cycle Log

[LevButlerov]

WORKOUT- 5/09/2024
Cardio 2 mile on treadmill, 3.5mph speed/no incline

Delts-Triceps-Biceps-Forearms
Cable Pull Downs Ropes(High) - 40lbs 20reps 4 sets/LSTF 23
Lat. Pull Downs - 50lbs 20reps 4 sets/LSTF
Close Grip Bench Press - 150lbs 2reps/120 10 reps 3 sets/ Straight sets NEW PLATES
Seated Dumbbell Lat. Raise - 20lbs/e 20reps/Straight set
Preacher Curls - 30lbs/e 15reps 4 sets/Straight set
Incline Pronated High Row - 15 lbs/e 20 reps 4 sets/ LSTF 24
Forearm Curls - 20lbs/e 25reps 4 sets/LSTF 31

Got my plates! Put all of them on as soon as I got them and tried 1 rep. It felt like I could do more. So I kept it loaded for my workout. I got 2 good solid reps with it loaded, I do feel like I could maybe push 1-2 more out but 1 RIR isn’t bad for growth. I’d like to push it and see. You will surprise yourself sometimes. Thought you were gassed out but put up 5-10 more reps. Either way fucking awesome workout. Feeling stronger everyday, and can finally see my body slightly changing. It’s a great ego boost gets me motivated and keeps me focused.

The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -

@DiabolicalGainz you did well with cardio push it

Thinking of switching to PPL. I have seen lots of people have very good results and I feel I need to push hard to get what i want out of all this. Ill post my new proposed workout routine below but what are yalls thoughts on PPL and/or Bro Split, which do yall do? What is your favorite workout routine and why? Going to finish this week out with my last 2 workouts and then start with PPL on Monday. I will probably drop the sets to 3 for now due to the shear volume of workouts on this in a given day. If anything just for my times sake. Thanks again for the support Bros!

Day 1: Push

Chest:

• Barbell Bench Press
• Incline Dumbbell Press
• Dumbbell Flyes
• Weighted Push-ups w/ weight vest 25lbs
• Chest Press on the bench w/ dumbbells

Shoulders:

• Barbell Overhead Press
• Dumbbell Shoulder Press
• Lateral Raises w/ Dumbbells
• Arnold Press w/ Dumbbells

Triceps:

• Close Grip Bench Press w/ Barbell
• Skull Crushers w/ Dumbbells
• Overhead Tricep Extension w/ Dumbbell
• Tricep Dips on the bench
• Tricep Kickbacks w/ Dumbbells

Day 2: Pull

Back:

• Barbell Bent Over Rows
• Dumbbell Rows (supported on a bench)
• One-Arm Dumbbell Rows
• Deadlifts w/ Barbell
• Farmers Carry

Biceps:

• Barbell Bicep Curls
• Alternating Dumbbell Curls
• Hammer Curls w/ Dumbbells
• Preacher Curls on the bench w/ barbell
• Concentration Curls w/ Dumbbells

Rear Delts:

• Reverse Flyes w/ Dumbbells (bent-over or seated)
• Face Pulls
• Bent Over Reverse Flyes w/ Dumbbells
• Rear Delt Flyes on the bench w/ dumbbells

Day 3: Legs

Quads:

• Barbell Squats
• Dumbbell Lunges
• Bulgarian Split Squats w/ Dumbbells
• Leg Press on the machine
• Step-ups onto the bench w/ dumbbells

Hamstrings:

• Romanian Deadlifts w/ Barbell
• Weighted Glute Bridges on the bench w/ dumbbell
• Leg Curls
• Good Mornings w/ Barbell

Calves:

• Standing Calf Raises w/ Dumbbells
• Seated Calf Raises w/ Dumbbells on your knees
• Donkey Calf Raises
• Jump Rope

Day 4: Push
Chest:

• Barbell Bench Press
• Incline Dumbbell Press
• Dumbbell Flyes
• Weighted Push-ups weight vest 25lbs

Shoulders:

• Barbell Overhead Press
• Dumbbell Shoulder Press
• Lateral Raises w/ Dumbbells
• Arnold Press w/ Dumbbells

Triceps:

• Close Grip Bench Press w/ Barbell
• Skull Crushers w/ Barbell or Dumbbells
• Overhead Tricep Extension w/ Dumbbell
• Tricep Dips on the bench
• Tricep Kickbacks w/ Dumbbells

Day 5: Pull

Back:

• Barbell Bent Over Rows
• Dumbbell Rows (supported on a bench)
• One-Arm Dumbbell Rows
• Deadlifts w/ Barbell
• Farmers Carry

Biceps:

• Barbell Bicep Curls
• Alternating Dumbbell Curls
• Hammer Curls w/ Dumbbells
• Preacher Curls on the bench w/ barbell
• Concentration Curls w/ Dumbbells

Rear Delts:

• Reverse Flyes w/ Dumbbells (bent-over or seated)
• Face Pulls
• Bent Over Reverse Flyes w/ Dumbbells
• Rear Delt Flyes on the bench w/ dumbbells

Day 6: Legs

Quads:

• Barbell Squats
• Dumbbell Lunges
• Bulgarian Split Squats w/ Dumbbells
• Step-ups onto the bench w/ dumbbells

Hamstrings:

• Romanian Deadlifts w/ Barbell or Dumbbells
• Dumbbell Stiff-Leg Deadlifts
• Weighted Glute Bridges on the bench w/ dumbbell
• Good Mornings w/ Barbell

Calves:

• Standing Calf Raises w/ Dumbbells
• Seated Calf Raises w/ Dumbbells on your knees
• Donkey Calf Raises
• Jump Rope (if you have one for calf endurance)

DAY 7:FULL REST DAY
The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -

all workouts are good ones
i like this split but honestly i would take 2 full days off for recovery and add more cardio each day

 

[stevesmi]

very thorough job we are proud of you

 

[e2]

nice hustle on this workout

 

[2Thick]

lots of cool exercises good job

 

[Vadim Fedorov]

good volume I like what you're doing

 

[Wootoom]

you are an absolute beast and Unstoppable

 

[JasonPriest]

definitely can tell you're a type A personality

 

[BodyMonster34]

bro much respect keep up with the workouts

 

[Quadsweep]

you are kicking ass every single day

 

[StevenDarwinMD]

APPROVED LOG

 

[Mobster]

I love new kit

 

[Ulter]

a very nice split routines for the week

 

[chesty]

you know your body if you need a break take a break

 

[ROIDDERS]

you are busting yourself almost every day

 

[ceo]

Bros we are proud of you good job on the dedication

 

[DiabolicalGainz]

Thanks Bros for the support.

 

[LevButlerov]

Thanks Bros for the support.

@DiabolicalGainz you always have the support of the EVO family

 

[ballin2504]

Thinking of switching to PPL. I have seen lots of people have very good results and I feel I need to push hard to get what i want out of all this. Ill post my new proposed workout routine below but what are yalls thoughts on PPL and/or Bro Split, which do yall do? What is your favorite workout routine and why? Going to finish this week out with my last 2 workouts and then start with PPL on Monday. I will probably drop the sets to 3 for now due to the shear volume of workouts on this in a given day. If anything just for my times sake. Thanks again for the support Bros!

Day 1: Push

Chest:

• Barbell Bench Press
• Incline Dumbbell Press
• Dumbbell Flyes
• Weighted Push-ups w/ weight vest 25lbs
• Chest Press on the bench w/ dumbbells

Shoulders:

• Barbell Overhead Press
• Dumbbell Shoulder Press
• Lateral Raises w/ Dumbbells
• Arnold Press w/ Dumbbells

Triceps:

• Close Grip Bench Press w/ Barbell
• Skull Crushers w/ Dumbbells
• Overhead Tricep Extension w/ Dumbbell
• Tricep Dips on the bench
• Tricep Kickbacks w/ Dumbbells

Day 2: Pull

Back:

• Barbell Bent Over Rows
• Dumbbell Rows (supported on a bench)
• One-Arm Dumbbell Rows
• Deadlifts w/ Barbell
• Farmers Carry

Biceps:

• Barbell Bicep Curls
• Alternating Dumbbell Curls
• Hammer Curls w/ Dumbbells
• Preacher Curls on the bench w/ barbell
• Concentration Curls w/ Dumbbells

Rear Delts:

• Reverse Flyes w/ Dumbbells (bent-over or seated)
• Face Pulls
• Bent Over Reverse Flyes w/ Dumbbells
• Rear Delt Flyes on the bench w/ dumbbells

Day 3: Legs

Quads:

• Barbell Squats
• Dumbbell Lunges
• Bulgarian Split Squats w/ Dumbbells
• Leg Press on the machine
• Step-ups onto the bench w/ dumbbells

Hamstrings:

• Romanian Deadlifts w/ Barbell
• Weighted Glute Bridges on the bench w/ dumbbell
• Leg Curls
• Good Mornings w/ Barbell

Calves:

• Standing Calf Raises w/ Dumbbells
• Seated Calf Raises w/ Dumbbells on your knees
• Donkey Calf Raises
• Jump Rope

Day 4: Push
Chest:

• Barbell Bench Press
• Incline Dumbbell Press
• Dumbbell Flyes
• Weighted Push-ups weight vest 25lbs

Shoulders:

• Barbell Overhead Press
• Dumbbell Shoulder Press
• Lateral Raises w/ Dumbbells
• Arnold Press w/ Dumbbells

Triceps:

• Close Grip Bench Press w/ Barbell
• Skull Crushers w/ Barbell or Dumbbells
• Overhead Tricep Extension w/ Dumbbell
• Tricep Dips on the bench
• Tricep Kickbacks w/ Dumbbells

Day 5: Pull

Back:

• Barbell Bent Over Rows
• Dumbbell Rows (supported on a bench)
• One-Arm Dumbbell Rows
• Deadlifts w/ Barbell
• Farmers Carry

Biceps:

• Barbell Bicep Curls
• Alternating Dumbbell Curls
• Hammer Curls w/ Dumbbells
• Preacher Curls on the bench w/ barbell
• Concentration Curls w/ Dumbbells

Rear Delts:

• Reverse Flyes w/ Dumbbells (bent-over or seated)
• Face Pulls
• Bent Over Reverse Flyes w/ Dumbbells
• Rear Delt Flyes on the bench w/ dumbbells

Day 6: Legs

Quads:

• Barbell Squats
• Dumbbell Lunges
• Bulgarian Split Squats w/ Dumbbells
• Step-ups onto the bench w/ dumbbells

Hamstrings:

• Romanian Deadlifts w/ Barbell or Dumbbells
• Dumbbell Stiff-Leg Deadlifts
• Weighted Glute Bridges on the bench w/ dumbbell
• Good Mornings w/ Barbell

Calves:

• Standing Calf Raises w/ Dumbbells
• Seated Calf Raises w/ Dumbbells on your knees
• Donkey Calf Raises
• Jump Rope (if you have one for calf endurance)

DAY 7:FULL REST DAY
The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -

PPL is what I follow and I love it.

 

[DiabolicalGainz]

Day 1: Push

Cardio 2 miles 3.5mph,No Incline

Straight sets on all exercises for the first go around to see what I can and can't finish. If I was not able to complete the 3 sets I tried to put what I was able to accomplish. This was a lot of exercises to try to cram into my workout time. (1.5hrs)

Chest:

• Barbell Bench Press 120 10reps/ 3 sets finished sets
• Incline Dumbbell Press 25 lbs/e 10reps/ 3 sets finished sets
• Dumbbell Flyes 25 lbs/e 10reps/ 3 sets, last set 7 reps.
• Weighted Push-ups w/ weight vest 25lbs 10 reps/ 3 sets finished set
• Chest Press on the bench w/ dumbbells 25lbs/e 15reps/ 3 sets, last sets 5 Reps

Shoulders:

• Barbell Overhead Press 40lbs 10reps/ 3 sets finished sets
• Dumbbell Shoulder Press 25lbs/e 10 reps/ 3 sets finished set
• Lateral Raises w/ Dumbbells 20lbs/e first set, last 2 sets 15lbs/e finished set
• Arnold Press w/ Dumbbells 25lbs/e 10 reps/ 3 sets finished set
• Farmers Carry w/Dumbbells first set 60lbs/e 60ft 10 rounds, next set 8 rounds only.

Triceps:

• Close Grip Bench Press w/ Barbell 120lbs 15reps/ 3 sets finished sets
• Skull Crushers w/ Dumbbells 15lbs/e 10reps/ 3 sets finished sets
• Overhead Tricep Extension w/ Barbell 20lbs 15reps/ 3 sets finished set(but barely)
• Tricep Dips on the bench w/ legs elevated 10 reps, last set only to 8
• Tricep Kickbacks w/ Dumbbells 15lbs/e 15reps / 3 sets finished set

Workout was a great one. Definitely feeling this. I will say it is quite a bit of exercises 3x more than I am used to doing in my routines. That being said, I have some endurance issues with this routine. When I get to some workouts I’m gassed out from a previous workout/set and not able to hit my reps. I think this will improve, but only time will tell. I am only resting 1-2 minutes in between workouts. Some I go from one straight to another. Maybe not resting enough in between sets. If I rest too long, 5 or more minutes I “go cold” and it’s a slog to get myself going again. I’ll play around with it, switching up exercise orders. First day of PPL. So far I’d say I'm liking it all in all.

 

[25homes]

WORKOUT- 5/09/2024
Cardio 2 mile on treadmill, 3.5mph speed/no incline

Delts-Triceps-Biceps-Forearms
Cable Pull Downs Ropes(High) - 40lbs 20reps 4 sets/LSTF 23
Lat. Pull Downs - 50lbs 20reps 4 sets/LSTF
Close Grip Bench Press - 150lbs 2reps/120 10 reps 3 sets/ Straight sets NEW PLATES
Seated Dumbbell Lat. Raise - 20lbs/e 20reps/Straight set
Preacher Curls - 30lbs/e 15reps 4 sets/Straight set
Incline Pronated High Row - 15 lbs/e 20 reps 4 sets/ LSTF 24
Forearm Curls - 20lbs/e 25reps 4 sets/LSTF 31

Got my plates! Put all of them on as soon as I got them and tried 1 rep. It felt like I could do more. So I kept it loaded for my workout. I got 2 good solid reps with it loaded, I do feel like I could maybe push 1-2 more out but 1 RIR isn’t bad for growth. I’d like to push it and see. You will surprise yourself sometimes. Thought you were gassed out but put up 5-10 more reps. Either way fucking awesome workout. Feeling stronger everyday, and can finally see my body slightly changing. It’s a great ego boost gets me motivated and keeps me focused.

The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -

Killer