Approved Log My TRT Log

[Cronus402]

This was last nights session. Hit a personal best on my squat today. Thought I could just add 20lbs and it wouldn’t be a big deal. I was wrong. But I got 5 reps and then a set of 4 before I was shot. Had to drop the weight on the remaining sets and move onto another exercise. But I think it’s progress.

Leg Day 2 - Week 2:

Barbell Squats:
•135lbs x 8 reps
•185lbs x 5 reps
•225lbs x 3 reps
•295lbs x 5 reps (PR)
•295lbs x 4 reps
•225lbs x 5 reps

Leg Extensions:
•130lbs x 15 reps
•150lbs x 12 reps
•170lbs x 12 reps
•95lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 10 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
135lbs x 20 reps x 5 sets

 

[ballin2504]

This was last nights session. Hit a personal best on my squat today. Thought I could just add 20lbs and it wouldn’t be a big deal. I was wrong. But I got 5 reps and then a set of 4 before I was shot. Had to drop the weight on the remaining sets and move onto another exercise. But I think it’s progress.

Leg Day 2 - Week 2:

Barbell Squats:
•135lbs x 8 reps
•185lbs x 5 reps
•225lbs x 3 reps
•295lbs x 5 reps (PR)
•295lbs x 4 reps
•225lbs x 5 reps

Leg Extensions:
•130lbs x 15 reps
•150lbs x 12 reps
•170lbs x 12 reps
•95lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 10 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
135lbs x 20 reps x 5 sets

Nice leg day

 

[Masonic Bodybuilder]

Congrats on the personal best squat!

 

[Noah Wixx]

Hell yes! Congratulations on the squat

 

[Npcclassicphysique champ]

This was last nights session. Hit a personal best on my squat today. Thought I could just add 20lbs and it wouldn’t be a big deal. I was wrong. But I got 5 reps and then a set of 4 before I was shot. Had to drop the weight on the remaining sets and move onto another exercise. But I think it’s progress.

Leg Day 2 - Week 2:

Barbell Squats:
•135lbs x 8 reps
•185lbs x 5 reps
•225lbs x 3 reps
•295lbs x 5 reps (PR)
•295lbs x 4 reps
•225lbs x 5 reps

Leg Extensions:
•130lbs x 15 reps
•150lbs x 12 reps
•170lbs x 12 reps
•95lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 10 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
135lbs x 20 reps x 5 sets

@Cronus402 adding weight can burn you out, but you tried thats good

 

[Cronus402]

Congrats on the personal best squat!

Thanks man! Feels like that 315 is a mile away!

 

[Cronus402]

Hell yes! Congratulations on the squat

Thanks dude! Idk how I’ll do a single pound more.

 

[Cronus402]

Took a few days off. It’s really hard to adjust from my nightshift work schedule to my days off where I get back into a day shift rotation with my family. I’ll be back on days by mid April. So that’s good I guess.

Anyways, I’m starting to notice my strength and stamina dropping. But I’m happy when I look in the mirror. I’m really excited to see my second cycle progress. I’ll work hard for the next few months and we’ll set it up!
Hard to get a good shot today but felt like my arm pump was really good when I was walking around the gym.

Push Day 1 - Week 3: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 12 reps
•80lbs x 10 reps
•90lbs x 6 reps
•60lbs x 14 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Pressalternate tricep press)
•140lbs x 12 reps
•160lbs x 6 reps
•160lbs x 9 reps
•180lbs x 6 reps
•90lbs x 19 reps
•90lbs x 20 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 15 reps
•50lbs x 30 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•40lbs x 20 reps
•47.5lbs x 15 reps
•55lbs x 8 reps
•55lbs x 7 reps

 

[Eddie Haskell]

Took a few days off. It’s really hard to adjust from my nightshift work schedule to my days off where I get back into a day shift rotation with my family. I’ll be back on days by mid April. So that’s good I guess.

Anyways, I’m starting to notice my strength and stamina dropping. But I’m happy when I look in the mirror. I’m really excited to see my second cycle progress. I’ll work hard for the next few months and we’ll set it up!
Hard to get a good shot today but felt like my arm pump was really good when I was walking around the gym.

Push Day 1 - Week 3: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 12 reps
•80lbs x 10 reps
•90lbs x 6 reps
•60lbs x 14 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Pressalternate tricep press)
•140lbs x 12 reps
•160lbs x 6 reps
•160lbs x 9 reps
•180lbs x 6 reps
•90lbs x 19 reps
•90lbs x 20 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 15 reps
•50lbs x 30 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•40lbs x 20 reps
•47.5lbs x 15 reps
•55lbs x 8 reps
•55lbs x 7 reps

@Cronus402 missed your updates
good day off and lets see you push it hard again to limit

 

[Mobster]

I hated doing nights

 

[stevesmi]

the work schedule is definitely something the workaround

 

[ballin2504]

Great job

 

[JasonPriest]

looking really good those are some good volume

 

[BodyMonster34]

bro try workin the ranch or tanker then come back and complian

 

[Quadsweep]

the volume looks fantastic keep it up

 

[Cronus402]

I hated doing nights

Yeah it’s been better than I expected. I haven’t worked them in many years but I’m kind of a night owl. The only problem is it’s really making my days off unproductive. So I’m going back to get back off next month since we have a new electrician qualified now.

 

[Cronus402]

bro try workin the ranch or tanker then come back and complian

Oh I bet! I used to work at a foundry and then at a Brickyard. Hot, filthy, hard work. But I’ve never worked either of those.

 

[Cronus402]

Pull Day 1 - Week 3: (Biceps, Back)

Standing Preacher Bar Curls (lat pull downs in between sets)
•40lbs x 25 reps
•60lbs x 15 reps
•70lbs x 12 reps
•40lbs x 30 reps

Lat Pull Down (curls in between sets)
•137.5lbs X 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•112.5lbs x 25 reps

Seated Individual Preacher Curls (Seated rows in between sets)
•30lbs x 8 reps
•30lbs x 8 reps
•30lbs x 8 reps
•20lbs x 20 reps

Seated cable Rows (drag curls between sets)
•80lbs x 15 reps
•100lbs x 15 reps
•120lbs x 15 reps
•80lbs x 20 reps
•80lbs x 20 reps

Standing Landmine/ T bar Rows:
•70lbs x 15 reps
•95lbs x 15 reps
•135lbs x 12 reps
•135lbs x 12 reps

 

[Npcclassicphysique champ]

Pull Day 1 - Week 3: (Biceps, Back)

Standing Preacher Bar Curls (lat pull downs in between sets)
•40lbs x 25 reps
•60lbs x 15 reps
•70lbs x 12 reps
•40lbs x 30 reps

Lat Pull Down (curls in between sets)
•137.5lbs X 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•112.5lbs x 25 reps

Seated Individual Preacher Curls (Seated rows in between sets)
•30lbs x 8 reps
•30lbs x 8 reps
•30lbs x 8 reps
•20lbs x 20 reps

Seated cable Rows (drag curls between sets)
•80lbs x 15 reps
•100lbs x 15 reps
•120lbs x 15 reps
•80lbs x 20 reps
•80lbs x 20 reps

Standing Landmine/ T bar Rows:
•70lbs x 15 reps
•95lbs x 15 reps
•135lbs x 12 reps
•135lbs x 12 reps

@Cronus402 volume is high here, but its good I like it 12-20 reps
stay with the cardio

 

[25homes]

nice work

 

[Tiger Salman Khan]

Solid workout numbers........

 

[Noah Wixx]

Looking good my man solid numbers on the workout as well.

 

[Cronus402]

nice work

Thanks homes

 

[Npcclassicphysique champ]

Thanks homes

@Cronus402 stay pumped bro update us more

 

[Cronus402]

Hey guys, hope everyone has a good holiday. Had a few days off. I know I’m slacking a bit…..
Also, my Knee has been sore all week long. I was wondering if I was getting sick or if it’s just this weather that keeps changing daily… anyways, I didn’t do squats today but got a bit of a session in. Hope everyone is well.

Leg Day 1- Week 4:

Leg Extensions:
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 12 reps
•95lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 10 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
135lbs x 20 reps x 5 sets

 

[LevButlerov]

Hey guys, hope everyone has a good holiday. Had a few days off. I know I’m slacking a bit…..
Also, my Knee has been sore all week long. I was wondering if I was getting sick or if it’s just this weather that keeps changing daily… anyways, I didn’t do squats today but got a bit of a session in. Hope everyone is well.

Leg Day 1- Week 4:

Leg Extensions:
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 12 reps
•95lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 10 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
135lbs x 20 reps x 5 sets

@Cronus402 great you back bro
you slacking but push again and careful with the knee
keep pushing

 

[Cronus402]

Gym was busy today so I did a bit of improvising. Missed a couple sets here and there but still got a lot of volume in.

Push Day 1- Week 4: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Flys:
•55lbs x 12 reps
•60lbs x 12 reps
•70lbs x 12 reps
•80lbs x 5 reps
•45lbs x 20 reps

Tricep Push downs: (v bar): (alternating chest exercises between sets)
•55lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 25 reps
•77.5lbs x 15 reps
•55lbs x 30 reps
•55lbs x 30 reps

Flat Bench Close Grip easy bar Chest Press:
•90lbs x 12 reps
•100lbs x 8 reps

Incline dumbbell press
•45lbs x 10 reps
•50lbs x 8 reps
•30lbs x 12 reps

Posterior Delt Single Arm Cable Crossover (alternating db pullovers)
•25lbs x 15 reps
•32.5lbs x 15 reps

Flat Bench Dumbbell Pullovers, Chest Press: (alternating rear delts between sets)
•55lbs x 12 reps
•60lbs x 12 reps
•70lbs x 12 reps
•50lbs x 20 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 25 reps
•90lbs x 20 reps
•60lbs x 30 reps
•60lbs x 30 reps

 

[Mobster]

On holidays I just train earlier

 

[Cronus402]

On holidays I just train earlier

You are more structured than me. I will get there. Should be back on days in a couple of weeks. I think that will help me out on my days off of work.

 

[stevesmi]

Nice job on both these workouts

 

[Quadsweep]

When the gym is busy try to find exercises that nobody is using

 

[BodyMonster34]

bro train at a ranch gym, no people

 

[JasonPriest]

try to hit the gym when it's not packed usually in the morning or midday

 

[MONSTRO]

Monstro likes trianing from home

 

[Vadim Fedorov]

a packed gym can be a fun time especially if you work in with people

 

[2Thick]

don't worry about it when your gym is packed it's smart to improvise as you did

 

[e2]

if you're doing compound lifts it's good to go when there's not many people

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Maybe consider a switching gyms seriously

 

[chesty]

nice workout it's sometimes cool to have a packed gym just so you can enjoy things

 

[ROIDDERS]

look and really good man your volume is on point

 

[ceo]

Bros try training at a different time makes a big difference

 

[Masonic Bodybuilder]

Good job man. Always better to get a session in than not. Just because you didn't do squats doesn't mean it still wasn't a solid workout. Keep it up.

 

[Cronus402]

Nice job on both these workouts

Thanks Steve

 

[Cronus402]

Maybe consider a switching gyms seriously

Oh this place is almost always super empty! It’s the second location with this place and it’s way smaller and doesn’t have the pool and all the crap that I don’t use. Just so happened some dude and his friend and one of their wives were all doing pull exercises and they took half the shit I was working on when I hadn’t racked my weights yet. I just kept moving

 

[Cronus402]

look and really good man your volume is on point

Thanks dude!

 

[Cronus402]

Felt good today. Got a nice arm pump going..
cut some sets out because I had like 35+ on this session. That seems a bit excessive off cycle.

Pull Day 1 - Week 4: (Biceps, Back)

Standing Alternating Curls (pull downs in between sets)
•30lbs x 15 reps
•35lbs x 15 reps
•35lbs x 12 reps
•25lbs x 20 reps

Lat Pull Down: (curls in between sets)
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps
•125lbs x 20 reps

Barbell standing Shrugs
•135lbs x 12 reps
•155bs x 12 reps
•175lbs x 12 reps
•185lbs x 12 reps
•135lbs x 20 reps

Seated cable Rows (hammer curls in between sets)
•90lbs x 15 reps
•110lbs x 15 reps
•130lbs x 15 reps
•90lbs x 20 reps

Easy bar curls
•50lbs x 20 reps
•60lbs x 15 reps
•60lbs x 15 reps
•70lbs x 10 reps

Barbell deadlift
•135lbs x 12 reps
•185lbs x 8 reps
•205lbs x 8 reps (PR)

Roman Chair Back Raises:
(in between random sets)
3 sets of 15 reps with body weight only

 

[25homes]

Hey guys, hope everyone has a good holiday. Had a few days off. I know I’m slacking a bit…..
Also, my Knee has been sore all week long. I was wondering if I was getting sick or if it’s just this weather that keeps changing daily… anyways, I didn’t do squats today but got a bit of a session in. Hope everyone is well.

Leg Day 1- Week 4:

Leg Extensions:
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 12 reps
•95lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 10 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
135lbs x 20 reps x 5 sets

Good workout

 

[ballin2504]

Hey guys, hope everyone has a good holiday. Had a few days off. I know I’m slacking a bit…..
Also, my Knee has been sore all week long. I was wondering if I was getting sick or if it’s just this weather that keeps changing daily… anyways, I didn’t do squats today but got a bit of a session in. Hope everyone is well.

Leg Day 1- Week 4:

Leg Extensions:
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 12 reps
•95lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 10 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
135lbs x 20 reps x 5 sets

Glad to see your back

 

[Tiger Salman Khan]

Gym was busy today so I did a bit of improvising. Missed a couple sets here and there but still got a lot of volume in.

Push Day 1- Week 4: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Flys:
•55lbs x 12 reps
•60lbs x 12 reps
•70lbs x 12 reps
•80lbs x 5 reps
•45lbs x 20 reps

Tricep Push downs: (v bar): (alternating chest exercises between sets)
•55lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 25 reps
•77.5lbs x 15 reps
•55lbs x 30 reps
•55lbs x 30 reps

Flat Bench Close Grip easy bar Chest Press:
•90lbs x 12 reps
•100lbs x 8 reps

Incline dumbbell press
•45lbs x 10 reps
•50lbs x 8 reps
•30lbs x 12 reps

Posterior Delt Single Arm Cable Crossover (alternating db pullovers)
•25lbs x 15 reps
•32.5lbs x 15 reps

Flat Bench Dumbbell Pullovers, Chest Press: (alternating rear delts between sets)
•55lbs x 12 reps
•60lbs x 12 reps
•70lbs x 12 reps
•50lbs x 20 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 25 reps
•90lbs x 20 reps
•60lbs x 30 reps
•60lbs x 30 reps

@Cronus402 numbers are good....keep them up........

 

[Npcclassicphysique champ]

Felt good today. Got a nice arm pump going..
cut some sets out because I had like 35+ on this session. That seems a bit excessive off cycle.

Pull Day 1 - Week 4: (Biceps, Back)

Standing Alternating Curls (pull downs in between sets)
•30lbs x 15 reps
•35lbs x 15 reps
•35lbs x 12 reps
•25lbs x 20 reps

Lat Pull Down: (curls in between sets)
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps
•125lbs x 20 reps

Barbell standing Shrugs
•135lbs x 12 reps
•155bs x 12 reps
•175lbs x 12 reps
•185lbs x 12 reps
•135lbs x 20 reps

Seated cable Rows (hammer curls in between sets)
•90lbs x 15 reps
•110lbs x 15 reps
•130lbs x 15 reps
•90lbs x 20 reps

Easy bar curls
•50lbs x 20 reps
•60lbs x 15 reps
•60lbs x 15 reps
•70lbs x 10 reps

Barbell deadlift
•135lbs x 12 reps
•185lbs x 8 reps
•205lbs x 8 reps (PR)

Roman Chair Back Raises:
(in between random sets)
3 sets of 15 reps with body weight only

@Cronus402 on track with this training and +20reps NICE! stay with it bro

 

[Noah Wixx]

High rep killing it with the volume brother

 

[Cronus402]

@Cronus402 numbers are good....keep them up........

I’m starting to think my push and pull sessions are way too busy. Idk…. Thinking I should reduce the volume. But I suck pretty bad at designing workouts.

 

[Losiol]

I’m starting to think my push and pull sessions are way too busy. Idk…. Thinking I should reduce the volume. But I suck pretty bad at designing workouts.

Bro I think your training is on point, the only thing just make sure you eat and sleep enough to sustain such intensity

 

[Cronus402]

High rep killing it with the volume brother

Yeah, I was just saying that I think I should reduce my volume. I’m not sure where to go right now. It’s so many sets. And it’s not like I’m gaining size or anything from it. Being off cycle is lame. Haha just kidding… kinda…
But man my diet has been shit on this night shift!! I’m a total fatass.
Back to days starting Monday. I need to tighten up my diet a lot!
And I need to adjust my workout routine. And start planing for the next bulk cycle.

 

[Losiol]

Yeah, I was just saying that I think I should reduce my volume. I’m not sure where to go right now. It’s so many sets. And it’s not like I’m gaining size or anything from it. Being off cycle is lame. Haha just kidding… kinda…
But man my diet has been shit on this night shift!! I’m a total fatass.
Back to days starting Monday. I need to tighten up my diet a lot!
And I need to adjust my workout routine. And start planing for the next bulk cycle.

I work half of the week nights as well, it is a challenge ngl. I just pack all my meals for the day before I get in. Been working so far

 

[Cronus402]

Bro I think your training is on point, the only thing just make sure you eat and sleep enough to sustain such intensity

Thanks man! I’m eating a bunch right now. Hitting protein goals but I haven’t been logging my food this month. It’s mostly crap. This night shift has been a lot to adjust to. It’s a lot slower so boredom equals eating. I’m gaining a bit of body fat for sure. And I’m back on some junk food. I’ll be back to my normal schedule next week. Time to buckle down and start eating cleaner.

 

[Cronus402]

I work half of the week nights as well, it is a challenge ngl. I just pack all my meals for the day before I get in. Been working so far

That’s awesome that you are meal prepping. I’ve been on this shift for a month and a half. It’s been working out well minus the junk food cravings and I’m kind of sleeping my days off away.

 

[Losiol]

Thanks man! I’m eating a bunch right now. Hitting protein goals but I haven’t been logging my food this month. It’s mostly crap. This night shift has been a lot to adjust to. It’s a lot slower so boredom equals eating. I’m gaining a bit of body fat for sure. And I’m back on some junk food. I’ll be back to my normal schedule next week. Time to buckle down and start eating cleaner.

When on bulk I am definitely super lenient on my diet lol although I try to follow an 80 / 20 ratio just to mitigate feeling like shit

 

[RoidRage69]

Yeah, I was just saying that I think I should reduce my volume. I’m not sure where to go right now. It’s so many sets. And it’s not like I’m gaining size or anything from it. Being off cycle is lame. Haha just kidding… kinda…
But man my diet has been shit on this night shift!! I’m a total fatass.
Back to days starting Monday. I need to tighten up my diet a lot!
And I need to adjust my workout routine. And start planing for the next bulk cycle.

I do less volume and my body loves it. I only lift 3.5 days per week. 90 minutes per workout max. I rest about 5 minutes between sets on my heavy back stuff like deadlifts or hammer rows when I am going 6 plates per side. I also do the same for squats. 5 min rest between every working set. I bet I dont do more than 17 sets total on back day or leg day. I only warmup on my first exercise. I move on to the next and do 2-3 heavy sets of each exercise for the rest of the workout. Its more than enough. If your off cycle you need even less sets.

I see your doing the roman chair. Its funny just a few minutes ago I was thinking about adding them in to the end of my workouts. Probably alternate them with ab crunch machine every other workout.

 

[Cronus402]

Well it’s been a few days of nonstop missing the gym. Lots of errands with my niece and it just hasn’t let up. Finally got a workout in. Went way better than I was expecting. Haha

Leg Day 1 - Week 5:

Barbell Squats:
•135lbs x 8 reps
•185lbs x 5 reps
•225lbs x 5 reps
•275lbs x 5 reps
•275lbs x 5 reps
•275lbs x 5 reps
•275lbs x 5 reps

Leg Extensions:
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 12 reps
•100lbs x 25 reps

Seated Leg Curl:
•110bs x 15 reps
•130lbs x 15 reps
•150lbs x 12 reps
•90lbs x 25 reps

Calf Raises on Smith Machine:
•135lbs x 20 reps x 5 sets

 

[Cronus402]

When on bulk I am definitely super lenient on my diet lol although I try to follow an 80 / 20 ratio just to mitigate feeling like shit

I just have this association with nights and junk food. It’s always been late night snack time. Also, when I used to work nights, I’d sit around eating candy and watching Netflix until something broke down. So it’s just old habits and boredom and lack of discipline. I’ll turn it around.

 

[Cronus402]

I do less volume and my body loves it. I only lift 3.5 days per week. 90 minutes per workout max. I rest about 5 minutes between sets on my heavy back stuff like deadlifts or hammer rows when I am going 6 plates per side. I also do the same for squats. 5 min rest between every working set. I bet I dont do more than 17 sets total on back day or leg day. I only warmup on my first exercise. I move on to the next and do 2-3 heavy sets of each exercise for the rest of the workout. Its more than enough. If your off cycle you need even less sets.

Please send that workout to me. Hahahahaa
Honestly though, I was just talking with my dad about it. He’s doing a push pull split. Includes legs on those. But he thinks less is more for him at his age too. And he’s killing it.

 

[Losiol]

I just have this association with nights and junk food. It’s always been late night snack time. Also, when I used to work nights, I’d sit around eating candy and watching Netflix until something broke down. So it’s just old habits and boredom and lack of discipline. I’ll turn it around.

Been there done that still do it every now and than. As long as in the long term your dialed it it'll even out!

 

[Cronus402]

Been there done that still do it every now and than. As long as in the long term your dialed it it'll even out!

Yeah that’s what I’m counting on. And really, the junk food sucks. I much rather eat good food. My gf hasn’t been cooking like she usually does because we don’t get to eat dinner together. And I’ve been lazy about it because I know it’s short term.

 

[RoidRage69]

Please send that workout to me. Hahahahaa
Honestly though, I was just talking with my dad about it. He’s doing a push pull split. Includes legs on those. But he thinks less is more for him at his age too. And he’s killing it.

This is my split. I dont even know what its called. I guess a bro split or something like that. LOL. Never paid attention to the terms people use for their workout style. I guess I am just old school. LOL.
Arms/Delts
Legs
Chest/Tris
Back/Traps

I go 2 on 2 off and almost always take Sunday off so it adds up to an extra off day sometimes. Usually ends up being about every 7-8 days for each bodypart except for arms I do one exercise of tris or bis on chest and back day. Not much as they already pre exhausted.

Just follow and look at my workouts in my log and you can get an idea of what I am doing and you can try an emulate it as much as you want. I tell you it works for both my wife and myself extremely well at putting on lean tissue. Its brutal dont get me wrong, but its fun as hell to lift heavy. Just make sure you take care of yourself outside of the gym and ice when ever you need too. I think as long as you force feed yourself all the clean food you can you will not gain any fat and you will recover faster. I have a hell of a time eating clean and getting the cals I need. Yesterday I only ate 3000 cals as it was from oatmeal, raisins, honey, protein powder, milk, rice, and lamb. If you have your doubts I dont know if you follow my wifes log but she is getting strong as fuck as well. Not to mention she is getting some serious muscle on her upper frame as well. Her arms are now pushing into the 15" area on both arms. First time both arms were pushing this size. So it does work and not a fluke. It just takes a lot out of you and you will test your pain threshold.

 

[Cronus402]

This is my split. I dont even know what its called. I guess a bro split or something like that. LOL. Never paid attention to the terms people use for their workout style. I guess I am just old school. LOL.
Arms/Delts
Legs
Chest/Tris
Back/Traps

I go 2 on 2 off and almost always take Sunday off so it adds up to an extra off day sometimes. Usually ends up being about every 7-8 days for each bodypart except for arms I do one exercise of tris or bis on chest and back day. Not much as they already pre exhausted.

Just follow and look at my workouts in my log and you can get an idea of what I am doing and you can try an emulate it as much as you want. I tell you it works for both my wife and myself extremely well at putting on lean tissue. Its brutal dont get me wrong, but its fun as hell to lift heavy. Just make sure you take care of yourself outside of the gym and ice when ever you need too. I think as long as you force feed yourself all the clean food you can you will not gain any fat and you will recover faster. I have a hell of a time eating clean and getting the cals I need. Yesterday I only ate 3000 cals as it was from oatmeal, raisins, honey, protein powder, milk, rice, and lamb. If you have your doubts I dont know if you follow my wifes log but she is getting strong as fuck as well. Not to mention she is getting some serious muscle on her upper frame as well. Her arms are now pushing into the 15" area on both arms. First time both arms were pushing this size. So it does work and not a fluke. It just takes a lot out of you and you will test your pain threshold.

I was following both, I thought! It seems like my list is all messed up lately. Seems like not many people were updating that I was following. I’ll go check again. I know you two aren’t slacking!

 

[Cronus402]

Push Day 1 - Week 5: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 12 reps
•80lbs x 10 reps
•90lbs x 6 reps
•50lbs x 20 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press: alternate tricep press
•140lbs x 10 reps
•160lbs x 8 reps
•180lbs x 8 reps
•90lbs x 20 reps
•90lbs x 9 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 13 reps
•50lbs x 25 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•42.5lbs x 20 reps
•50lbs x 15 reps
•55lbs x 15 reps
•55lbs x 9 reps

 

[Npcclassicphysique champ]

Push Day 1 - Week 5: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 12 reps
•80lbs x 10 reps
•90lbs x 6 reps
•50lbs x 20 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press: alternate tricep press
•140lbs x 10 reps
•160lbs x 8 reps
•180lbs x 8 reps
•90lbs x 20 reps
•90lbs x 9 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 13 reps
•50lbs x 25 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•42.5lbs x 20 reps
•50lbs x 15 reps
•55lbs x 15 reps
•55lbs x 9 reps

@Cronus402 staying steady bro
hows the cardio?

 

[Mobster]

Push Day 1 - Week 5: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 12 reps
•80lbs x 10 reps
•90lbs x 6 reps
•50lbs x 20 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press: alternate tricep press
•140lbs x 10 reps
•160lbs x 8 reps
•180lbs x 8 reps
•90lbs x 20 reps
•90lbs x 9 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 13 reps
•50lbs x 25 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•42.5lbs x 20 reps
•50lbs x 15 reps
•55lbs x 15 reps
•55lbs x 9 reps

Good solid workout

 

[stevesmi]

good volume again

 

[Quadsweep]

that's a very impressive leg workout midweek

 

[BodyMonster34]

bro watching tv no good. only thing i watch on tv is Dallas Cowboys football, we get it in trailer with antenna

 

[JasonPriest]

when you watch TV it tricks your brain where you want to snack and Munch on junk food

 

[MONSTRO]

Monstro doesn't own a tv

 

[Vadim Fedorov]

a nice push day routine you hit it hard

 

[2Thick]

any special plans for the weekend?

 

[e2]

If you want a snack on something and watch Netflix get some nuts or carrots

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros sometimes a few days off from the gym can pay off

 

[ROIDDERS]

always good to take a little rest

 

[chesty]

that's good that you're spending time with your family

 

[Ulter]

nice volume on your workouts you're pushing hard

 

[Cronus402]

@Cronus402 staying steady bro
hows the cardio?

 

[Cronus402]

that's a very impressive leg workout midweek

1st one of the week.. so my legs were fresh

 

[Cronus402]

Short and sweet today…

Pull Day 1 - Week 5: (Biceps, Back)

Standing Preacher Bar Curls (lat pull downs
in between sets)
•40lbs x 20 reps
•60lbs x 15 reps
•70lbs x 12 reps
•40lbs x 30 reps

Lat Pull Down (curls in between sets)
•137.5lbs X 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•112.5lbs x 25 reps

Seated Individual Preacher Curls (Seated rows in between sets)
•30lbs x 8 reps
•30lbs x 8 reps
•30lbs x 8 reps
•20lbs x 20 reps

Seated cable Rows (drag curls between sets)
•80lbs x 15 reps
•100lbs x 15 reps
•120lbs x 15 reps
•80lbs x 30 reps

 

[Npcclassicphysique champ]

Short and sweet today…

Pull Day 1 - Week 5: (Biceps, Back)

Standing Preacher Bar Curls (lat pull downs
in between sets)
•40lbs x 20 reps
•60lbs x 15 reps
•70lbs x 12 reps
•40lbs x 30 reps

Lat Pull Down (curls in between sets)
•137.5lbs X 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•112.5lbs x 25 reps

Seated Individual Preacher Curls (Seated rows in between sets)
•30lbs x 8 reps
•30lbs x 8 reps
•30lbs x 8 reps
•20lbs x 20 reps

Seated cable Rows (drag curls between sets)
•80lbs x 15 reps
•100lbs x 15 reps
•120lbs x 15 reps
•80lbs x 30 reps

@Cronus402 I see you doing it right but you gave me a on cardio whats up with it bro?

 

[Cronus402]

@Cronus402 I see you doing it right but you gave me a on cardio whats up with it bro?

I’m the worst! I’ve been skipping cardio. I’m going back to day shift this week and I need to try to make time for it. Since i have limited time, I choose to lift vs run. The night shift wasn’t good for belly fat. Ate a bunch of junk food and i need to lean out before the next blast.

 

[Npcclassicphysique champ]

I’m the worst! I’ve been skipping cardio. I’m going back to day shift this week and I need to try to make time for it. Since i have limited time, I choose to lift vs run. The night shift wasn’t good for belly fat. Ate a bunch of junk food and i need to lean out before the next blast.

@Cronus402 I suggest you do some sprints 5min cardio sprints fast and easy to do

dont worry junk happens just dont do it often

 

[25homes]

Push Day 1 - Week 5: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 12 reps
•80lbs x 10 reps
•90lbs x 6 reps
•50lbs x 20 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press: alternate tricep press
•140lbs x 10 reps
•160lbs x 8 reps
•180lbs x 8 reps
•90lbs x 20 reps
•90lbs x 9 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 13 reps
•50lbs x 25 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•42.5lbs x 20 reps
•50lbs x 15 reps
•55lbs x 15 reps
•55lbs x 9 reps

Great workout

 

[Cronus402]

Great workout

Thanks Homes!

 

[ballin2504]

Push Day 1 - Week 5: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 12 reps
•80lbs x 10 reps
•90lbs x 6 reps
•50lbs x 20 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press: alternate tricep press
•140lbs x 10 reps
•160lbs x 8 reps
•180lbs x 8 reps
•90lbs x 20 reps
•90lbs x 9 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 13 reps
•50lbs x 25 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•42.5lbs x 20 reps
•50lbs x 15 reps
•55lbs x 15 reps
•55lbs x 9 reps

Nice chest press man

 

[Noah Wixx]

No better feeling than fresh legs and going in and destroying a workout.

 

[Cronus402]

First day back in the gym since moving back to the day shift. Took a week to adapt and I also smashed my finger up a bit and took a few days off for that. It’s almost healed.
Anyways, lift session went well today. Gonna be sore in the next couple.

Push Day 1 - Week 7: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 10 reps
•80lbs x 10 reps
•90lbs x 8 reps
•50lbs x 25 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 25 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Pressalternate tricep press)
•140lbs x 12 reps
•160lbs x 9 reps
•180lbs x 7 reps
•90lbs x 20 reps
•90lbs x 15 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 15 reps
•50lbs x 30 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•40lbs x 20 reps
•47.5lbs x 15 reps
•55lbs x 15 reps

 

[stevesmi]

hopefully your finger feels better those things can take a while to heal

 

[LevButlerov]

First day back in the gym since moving back to the day shift. Took a week to adapt and I also smashed my finger up a bit and took a few days off for that. It’s almost healed.
Anyways, lift session went well today. Gonna be sore in the next couple.

Push Day 1 - Week 7: (Chest, Shoulders, Triceps)

Flat Bench Dumbbell Chest Press:
•70lbs x 10 reps
•80lbs x 10 reps
•90lbs x 8 reps
•50lbs x 25 reps

Tricep Pushdowns: straight bar (alternate incline press)
•47.5lbs x 25 reps
•55lbs x 25 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Pressalternate tricep press)
•140lbs x 12 reps
•160lbs x 9 reps
•180lbs x 7 reps
•90lbs x 20 reps
•90lbs x 15 reps

Lateral Delt Raises: pin machine
•60lbs x 25 reps
•80lbs x 20 reps
•90lbs x 15 reps
•50lbs x 30 reps
•50lbs x 30 reps

Overhead tricep extensions with rope
•40lbs x 20 reps
•47.5lbs x 15 reps
•55lbs x 15 reps

@Cronus402 missed seeing your updates , happy you're back bro

smashed up finger how bad? you have a pic for the EVO family? share in future please

incline plate chest press not bad weight to start back why the frown

 

[Cronus402]

hopefully your finger feels better those things can take a while to heal

It’s doing way better. Didn’t blacken the nail but shoved it into the side of my finger and cut it up. Super weird! Couldn’t grip a dumbbell for a bit. And hurt like hell and back every time I hit it. Haha

 

[Cronus402]

@Cronus402 missed seeing your updates , happy you're back bro

smashed up finger how bad? you have a pic for the EVO family? share in future please

incline plate chest press not bad weight to start back why the frown

Didn’t take pics. Shit sucked though. I’ve had worse but never had one cut into my finger like this. Oh and that frown face is a typo. I copy and paste and always forget those two symbols are next to one another. Just a coincidence that they make that emoji. Haha

 

[Cronus402]

Definitely feeling that push day! Cut a couple exercises out of today’s session to avoid overtraining.

Pull Day 1 - Week 7: (Biceps, Back)

Standing Alternating Curls (pull downs in between sets)
•30lbs x 15 reps
•35lbs x 15 reps
•40lbs x 10 reps
•25lbs x 15 reps

Lat Pull Down: (curls in between sets)
•137.5lbs X 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps
•100lbs x 20 reps

Barbell standing Shrugs
•135lbs x 12 reps
•135lbs x 12 reps
•155bs x 12 reps
•175lbs x 12 reps
•135lbs x 20 reps

Alternating Hammer Curls (rows in between sets)
•30lbs x 15 reps
•35lbs x 15 reps
•40lbs x 12 reps
•25lbs x 25 reps

Seated cable Rows (hammer curls in between sets)
•90lbs x 15 reps
•110lbs x 15 reps
•130lbs x 10 reps
•90lbs x 20 reps

Roman Chair Back Raises:
(in between random sets)
3 sets of 15 reps with body weight only

 

[Mobster]

Thank god for days shift