Approved Log Powerlifting Log

[Vadim Fedorov]

You are a true champion. I got a lot of respect for what you're doing.

 

[Wootoom]

Keep up the good work boss.

One of the things I like about you is your consistency.

 

[JasonPriest]

Looking really good on this. That's some big time squats. I can't believe those are in kilograms.

 

[BodyMonster34]

bro dayum that big weight. like that much kg like 3x in pounds right?

 

[Quadsweep]

you can always translate the kg to pounds by X2.2.

so 260 squats you were doing was darn near close to 600 pounds!

 

[ceo]

Bros. You powerlifting like a maniac. Keep up the good work. We proud of you.

 

[ROIDDERS]

Gonna be an amazing log As this continues,

you keep getting stronger and stronger.

 

[chesty]

A nice job, man. It's always inspirational to see your updates. I like your training Style.

 

[Ulter]

Wow, that weight is amazing, especially for a guy at your weight.

You are very strong pound for pound, one of the strongest.

 

[2Thick]

One of the cool things about the Forum is that we keep you motivated,

but you also keep us motivated as well.

 

[Masonic Bodybuilder]

Wow, awesome job on the squats. Some big ass weights!

 

[Corn Gromwell]

Week 17
Session 3

1 x 285kg Deadlift
1 x 305kg Deadlift
1 x 317.5kg Deadlift +5kg PR
(I finally got the 700-pound deadlift I’ve been chasing)

3 x 8 x 25kg Bulgarian Split Squat

3 x 10 x 10kg + red band Single-leg Prone hamstring curl
3 x 12 x 20kg Reverse hyperextension
3 x 12 x 15kg Seated dumbbell bicep curl

 

[ballin2504]

Week 17
Session 2

1 x 265kg Squat
1 x 275kg Squat
1 x 280kg Squat equal best squat in training

3 x 6 x 120kg Paused SSB Squat

2 x 10 Hanging knee tuck 2 x 15 x BW single leg hip thrust

@Corn Gromwell nice work man. Keep it up.

 

[Noah Wixx]

Week 17
Session 2

1 x 265kg Squat
1 x 275kg Squat
1 x 280kg Squat equal best squat in training

3 x 6 x 120kg Paused SSB Squat

2 x 10 Hanging knee tuck 2 x 15 x BW single leg hip thrust

Paused anything with legs is fucking brutal man.

 

[25homes]

Nice work

 

[LevButlerov]

Week 17
Session 3

1 x 285kg Deadlift
1 x 305kg Deadlift
1 x 317.5kg Deadlift +5kg PR
(I finally got the 700-pound deadlift I’ve been chasing)

3 x 8 x 25kg Bulgarian Split Squat

3 x 10 x 10kg + red band Single-leg Prone hamstring curl
3 x 12 x 20kg Reverse hyperextension
3 x 12 x 15kg Seated dumbbell bicep curl

317kg deadlift! @Corn Gromwell you are the EVO champion, @RoidRage69 take notice please

 

[RoySimpson]

Week 17
Session 2

1 x 265kg Squat
1 x 275kg Squat
1 x 280kg Squat equal best squat in training

3 x 6 x 120kg Paused SSB Squat

2 x 10 Hanging knee tuck 2 x 15 x BW single leg hip thrust

@Corn Gromwell awesome work right here!

 

[Corn Gromwell]

Week 18
Season 1

1 x 165kg Comp Bench
1 x 172.5kg Comp Bench
1 x 177.5kg Comp Bench
(Considering I failed 177.5kg in training 8 weeks ago, this is a big win. Will have to go 180 in comp)

2 x 6 x 100kg Mid-grip Bench

3 x 12 x 50kg Chest supported row, pronated grip

2 x 12 x 30kg High to low cable row, single-arm, chest supported on high incline bench
2 x 12 x 40kg Straight bar cable tricep pushdown

2 x 12 x 20kg Seated DB shoulder press
2 x 15 x 8kg kettlebell crossbody tricep extension

 

[LevButlerov]

Week 18
Season 1

1 x 165kg Comp Bench
1 x 172.5kg Comp Bench
1 x 177.5kg Comp Bench
(Considering I failed 177.5kg in training 8 weeks ago, this is a big win. Will have to go 180 in comp)

2 x 6 x 100kg Mid-grip Bench

3 x 12 x 50kg Chest supported row, pronated grip

2 x 12 x 30kg High to low cable row, single-arm, chest supported on high incline bench
2 x 12 x 40kg Straight bar cable tricep pushdown

2 x 12 x 20kg Seated DB shoulder press
2 x 15 x 8kg kettlebell crossbody tricep extension

Bench size is huge 117 very nice

 

[Corn Gromwell]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

 

[LevButlerov]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell would love to see some food pics with this 285kg squat!

 

[Corn Gromwell]

@Corn Gromwell would love to see some food pics with this 285kg squat!

Fueled by hot cross buns

 

[stevesmi]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell Wow. What a tremendous workout
It's good to see this type of strength Training up Close. Those are some big time lifts in kilograms.

 

[LevButlerov]

Fueled by hot cross buns

Would be nice to see some foods @Corn Gromwell

 

[BodyMonster34]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell bro i don't know kg. wish you people would speak american and post in pounds. i don't know how to calculate kg to pounds too much work.

 

[ceo]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell bros those are some big weights on those exercises wow!
looking really strong.
You are a true powerlifter. and you are a huge part of EVO family on here!

 

[ROIDDERS]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell Great job on this, the squats that you're doing, are fantastic.
Championship training for sure. And you're showing a lot of young guys how to train for strength.
EVO family iron right here

 

[Ulter]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell Great job on the training and then doing some core work as well.

That's the way to push things and that's the way to keep getting stronger. You are a true inspiration and a valuable EVO family member

 

[2Thick]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell It you won't go wrong with this style of training. It's very suitable for strength training. That's a lot of weight for sure, my goodness you're doing over 500 lbs, no problem.

 

[Noah Wixx]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

Very nice session

 

[Corn Gromwell]

@Corn Gromwell bro i don't know kg. wish you people would speak american and post in pounds. i don't know how to calculate kg to pounds too much work.

Last week of cycle, I’ll summarise my training highlights in kilos AND pounds for you this week

 

[Mobster]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

Big man weights

 

[Liquid Gold Labs]

Fueled by hot cross buns

Hot cross buns are fuelling me today too bro - an Easter staple

Can confirm we have used your discount code DEADLIFT 10 in the past and just as promised our deadlifts went up - further then 10 percent though! does that code still work? Haha

Good to see the man behind the discount code and proof that the discount code works, lifting some solid numbers brother - good to see you getting back to pre injury numbers and beyond.

Congratulations on the recent squat PR brother HUGE

 

[Liquid Gold Labs]

bro i like to ask some basic questions to new loggers.

1. how many lot lizards you bang per month on avg.
2. what your red meat intake?

If the numbers are like the ones he hits on his lifts bro, we would say a heap on both 1 and 2

 

[Corn Gromwell]

Hot cross buns are fuelling me today too bro - an Easter staple

Can confirm we have used your discount code DEADLIFT 10 in the past and just as promised our deadlifts went up - further then 10 percent though! does that code still work? Haha

Good to see the man behind the discount code and proof that the discount code works, lifting some solid numbers brother - good to see you getting back to pre injury numbers and beyond.

Congratulations on the recent squat PR brother HUGE

Many have had the full experience of the DEADLIFT10 code it is still bringing the deadlift gains Appreciate your support then and certainly now

Re. The hot cross buns, my nutrition coach is happy with them in there each day, so there’s room for 2-3 each day until they pull them from the shelves then it’s back to bagels or raisin toast

 

[BodyMonster34]

If the numbers are like the ones he hits on his lifts bro, we would say a heap on both 1 and 2

@Liquid Gold Labs bro that funny

 

[BodyMonster34]

Last week of cycle, I’ll summarise my training highlights in kilos AND pounds for you this week

@Corn Gromwell bro or give way to switch numbers. like how many pounds in a kilogmeter or whatever

 

[ballin2504]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

@Corn Gromwell nice quick and to the point trying session. I like it.

 

[25homes]

Week 18
Session 2

1 x 267.5kg Squat
1 x 277.5kg Squat
1 x 285kg Squat +5kg PR

2 x 5 x 115kg Paused SSB Squat

1 x 10 Hanging knee tuck 1 x 15 x BW single leg hip thrust

Nice work

 

[SLT]

@Corn Gromwell bro or give way to switch numbers. like how many pounds in a kilogmeter or whatever

It's easy multiple kilos by 2.2
Who should give way,the world uses kilos only you guys ,Liberia and Myanmar are stuck in Imperial

 

[BodyMonster34]

It's easy multiple kilos by 2.2
Who should give way,the world uses kilos only you guys ,Liberia and Myanmar are stuck in Imperial

@SLT bro most americans too dumb to switch. you know that

 

[Corn Gromwell]

A quick review of training maxes this cycle:

Squat (sleeves): 242.5kg/534lbs
Squat (wraps): 285kg/628lbs
Bench Press: 177.5kg/391lbs
Deadlift: 317.5kg/700lbs

Hoping to scratch out a few more kgs at this weekend’s comp

 

[LevButlerov]

A quick review of training maxes this cycle:

Squat (sleeves): 242.5kg/534lbs
Squat (wraps): 285kg/628lbs
Bench Press: 177.5kg/391lbs
Deadlift: 317.5kg/700lbs

Hoping to scratch out a few more kgs at this weekend’s comp

Maxes? huge squat 628lbs is insane! @Corn Gromwell

 

[Corn Gromwell]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

 

[Corn Gromwell]

Going to continue this log as I jump into a ten week cruise:

225 Test E
180 Primo E
4IU HGH (M-F)

Blood pressure started to tick up consistently to 135/75 in the final fortnight, so this is a chance to cool the body down, maybe recomp a little (need to discuss with nutrition coach) and find a way to work in two hours of cardio around what will still be a fairly intense volume-oriented training load.

Super keen to log the training as it will look slightly different.

And big love to @UGL OZ for continuing to sponsor me as I now pursue that magical 800kg total

 

[LevButlerov]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

959 grams of carbs with only 155 grams of protein, what kind of foods did you eat? can you screen shot the rest of the app with foods please @Corn Gromwell
whats your blood sugar level here?

 

[LevButlerov]

Going to continue this log as I jump into a ten week cruise:

225 Test E
180 Primo E
4IU HGH (M-F)

Blood pressure started to tick up consistently to 135/75 in the final fortnight, so this is a chance to cool the body down, maybe recomp a little (need to discuss with nutrition coach) and find a way to work in two hours of cardio around what will still be a fairly intense volume-oriented training load.

Super keen to log the training as it will look slightly different.

And big love to @UGL OZ for continuing to sponsor me as I now pursue that magical 800kg total

I hope you start cutting carbs with this cruise.

 

[stevesmi]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell Fantastic job on this update, man. You are a strong dude for sure. Glad to see that you're working well with your coach.

 

[BodyMonster34]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell bro nice one on this.

you a true red blooded iron champion on evo. much love you strong!

 

[ceo]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell Bros. You are a true iron Champion. Nobody Does the type of weight. You're doing amazing job.

 

[Corn Gromwell]

959 grams of carbs with only 155 grams of protein, what kind of foods did you eat? can you screen shot the rest of the app with foods please @Corn Gromwell
whats your blood sugar level here?

We lowered carbs, salt and fibre from two days out of weigh in

The aim was to keep fibre, fat and protein low in the refeed to avoid unnecessary volume and shuttle glycogen, salts and fluid back in

There was a mixture of liquids - hydralite solutions, Powerade, lucozade, orange juice

Yogurt, granola and honey
Bagels and salted ham
Rice crackers
Hot cross buns
Home made pizza with salted ham
Fruit loops with banana milk
Skittles and LCMs

 

[Mobster]

I was gonna say that was a lot but I think I've done more lol

 

[Corn Gromwell]

I was gonna say that was a lot but I think I've done more lol

It’s hard work

 

[RoidRage69]

The most I've ever eaten is 1400 grams of carbs in 24 hours.

 

[LevButlerov]

We lowered carbs, salt and fibre from two days out of weigh in

The aim was to keep fibre, fat and protein low in the refeed to avoid unnecessary volume and shuttle glycogen, salts and fluid back in

There was a mixture of liquids - hydralite solutions, Powerade, lucozade, orange juice

Yogurt, granola and honey
Bagels and salted ham
Rice crackers
Hot cross buns
Home made pizza with salted ham
Fruit loops with banana milk
Skittles and LCMs

I see so this is not just 1 off. That's a lot of carbs lol
Fruit loops with banana milk I'd love that with AM cardio @Corn Gromwell

 

[LevButlerov]

The most I've ever eaten is 1400 grams of carbs in 24 hours.

What did you eat? LOL thats very high beast mode.

 

[ROIDDERS]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell You are an absolute Beast, so proud of you. Keep up the good work.

 

[Ulter]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell You are a true champion. Excellent job on this update. I like how you lay out the different weights that you're doing. You are strong.

 

[2Thick]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell Wow. What a tremendous job? The strength you are displaying is absolutely incredible.

You're basically lifting a ton.

 

[RoidRage69]

What did you eat? LOL thats very high beast mode.

Meals 1-4 150 grams dextrose, 15 grams glutamine
Meals 5-8 cereal supplying 120 grams carbs and didn't measure protein as it was in milk
Meals 9-12 pasta with marinara sauce and sausage around 80-100 grams carbs and 20-30 grams protein. This is when it got really hard and felt like puking.

Then we did half that the following 24 hours for rest of carb load. The Monday going into the gym was absolutely skin splitting pumps and hurt like hell. Would gain 8-10 lbs on the 48 hr load and got leaner each week by about a lb for 8 weeks.

It was the only diet I've ever been able to put on a fair amount of muscle while getting substantially leaner. Of course we were in our late 20's and we were on our first cycles at the time.

 

[Noah Wixx]

I can barely eat 341g im happy sticking with my 200g a day

 

[LevButlerov]

Meals 1-4 150 grams dextrose, 15 grams glutamine
Meals 5-8 cereal supplying 120 grams carbs and didn't measure protein as it was in milk
Meals 9-12 pasta with marinara sauce and sausage around 80-100 grams carbs and 20-30 grams protein. This is when it got really hard and felt like puking.

Then we did half that the following 24 hours for rest of carb load. The Monday going into the gym was absolutely skin splitting pumps and hurt like hell. Would gain 8-10 lbs on the 48 hr load and got leaner each week by about a lb for 8 weeks.

It was the only diet I've ever been able to put on a fair amount of muscle while getting substantially leaner. Of course we were in our late 20's and we were on our first cycles at the time.

That's a good old bodyopus refeed, Dan Duchaine preached something like this. I'm surprised you didn't throw up meal 9-12, hard to hold pasta down. @RoidRage69

 

[ballin2504]

Okay Evo family, big weekend wrap:

After going through a really easy weight cut thanks to my nutrition coach I broke my carb refeed record after weigh ins by consuming 959g carbs

View attachment 88696

Still managed to bank an okay sleep after all that. Was a bit jittery all morning on comp day but it improved once I started moving and warming up for squats.

This was the second and final comp to complete the cycle and the one to smash all my PRs. Which I did, for all three lifts and my total - very successful day out on the platform.

S: 287.5kg/633lbs
B: 180kg/397lbs
D: 320kg/705lbs
Total: 787.5kg/1736lbs

Appreciate your support throughout, however, the journey continues!

@Corn Gromwell bet you had plenty of energy with all of those carbs lol

 

[Corn Gromwell]

@Corn Gromwell bet you had plenty of energy with all of those carbs lol

I’ve historically been pretty bad at getting enough food in on comp day, so it all needs to happen the day before!

 

[25homes]

That's a lot

 

[Corn Gromwell]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

 

[LevButlerov]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

4500 calories, BIG meal in the pic I love it @Corn Gromwell

 

[Corn Gromwell]

Cruise Week 2
Session 2

1 x 6 x 185kg Deficit Deadlift
2 x 6 x 205kg Deficit Deadlift

2 x 12 x 100kg Barbell RDL

3 x 12 x 25kg Chest supported DB row

2 x 8 x BW Glute Ham Raise
2 x 20 x 4kg Weighted deadbug
2 x 15 x 10kg Concentration curls

 

[LevButlerov]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

Cruise Week 2
Session 2

1 x 6 x 185kg Deficit Deadlift
2 x 6 x 205kg Deficit Deadlift

2 x 12 x 100kg Barbell RDL

3 x 12 x 25kg Chest supported DB row

2 x 8 x BW Glute Ham Raise
2 x 20 x 4kg Weighted deadbug
2 x 15 x 10kg Concentration curls

Big training week 2, 205 lol thats a huge deadlift not just deficit

 

[stevesmi]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Wow. This is excellent man. You're showing how it's done on the heavy duties training sessions.

 

[BodyMonster34]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Bro, I'm crying that looked like the same type of cabbage that Granny body monster makes.

 

[ceo]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Bros. That's a good looking meal. You put together, looking really tight. I like me some cabbage.

 

[ROIDDERS]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Great job on this update, not only excellent training session but also the food looks very scrumptious

 

[Ulter]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Excellent job on this man. You are showing how it's done powerlifting. It's crucial you get a proper nutrition and lots of protein.

 

[2Thick]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell Very nice man

That meal is making me really hungry. I might have to give that a shot.

 

[Noah Wixx]

Big training week 2, 205 lol thats a huge deadlift not just deficit

That is pretty awesome

 

[Mobster]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

I'd want a little color in the food.

 

[RoySimpson]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@Corn Gromwell food is looking on point!!!

 

[Corn Gromwell]

Cruise Week 2
Session 3

5 x 140kg High bar squat, 4-sec tempo descent
5 x 150kg High bar squat, 4-sec tempo descent
5 x 155kg High bar squat, 4-sec tempo descent

1 x 8 x 70kg Bench Press, 1st rep paused
1 x 8 x 90kg Bench Press, 1st rep paused
1 x 8 x 90kg Bench Press, 1st rep paused

3 x 15 x 150kg Leg press

2 x 10 Copenhagen plank with bottom leg lift
2 x 20 x 15kg (7.5kg per hand) Walking DB lunge

 

[ballin2504]

Okay, after a little bit of time to disconnect, I’m back in the swing, punching in the usual ~4500 calories a day. Last nights dinner, crumbed chicken, cabbage, omelette, rice:
View attachment 90078

Cruise Week 2
Session 1

1 x 6 x 127.5kg Comp Bench Press
2 x 6 x 130kg Comp Bench Press

2 x 6 x 110kg Spoto Press

3 x 12 x 40kg Wide MAG Grip Seated Cable Row

2 x 12 x 20kg DB Shoulder Press 2 x 15 x 12.5kg Single-Arm OH Cable Tricep Extension

2 x 10 x BW Tricep Dip 2 x 15 x 35kg Cable Face Pull

@corn Cromwell those meals look good man. Nice with the workouts also

 

[Tiger Salman Khan]

Cruise Week 2
Session 3

5 x 140kg High bar squat, 4-sec tempo descent
5 x 150kg High bar squat, 4-sec tempo descent
5 x 155kg High bar squat, 4-sec tempo descent

1 x 8 x 70kg Bench Press, 1st rep paused
1 x 8 x 90kg Bench Press, 1st rep paused
1 x 8 x 90kg Bench Press, 1st rep paused

3 x 15 x 150kg Leg press

2 x 10 Copenhagen plank with bottom leg lift
2 x 20 x 15kg (7.5kg per hand) Walking DB lunge

@Corn Gromwell Numbers are amazing man....you did a splendid job.......

 

[25homes]

Nice pics

 

[Corn Gromwell]

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

 

[Corn Gromwell]

Cruise Week 3
Session 1

1 x 4 x 137.5kg Comp Bench Press
2 x 4 x 142.5kg Comp Bench Press

2 x 8 x 110kg Spoto Press

3 x 12 x 50kg Wide MAG Grip Seated Cable Row

2 x 12 x 22.5kg DB Shoulder Press 2 x 15 x 15kg Single-Arm OH Cable Tricep Extension

2 x 10 x +10kg Tricep Dip 2 x 15 x 40kg Cable Face Pull

 

[LevButlerov]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

Congratulations! and you look BIG in the pic @Corn Gromwell thick size

Cruise Week 3
Session 1

1 x 4 x 137.5kg Comp Bench Press
2 x 4 x 142.5kg Comp Bench Press

2 x 8 x 110kg Spoto Press

3 x 12 x 50kg Wide MAG Grip Seated Cable Row

2 x 12 x 22.5kg DB Shoulder Press 2 x 15 x 15kg Single-Arm OH Cable Tricep Extension

2 x 10 x +10kg Tricep Dip 2 x 15 x 40kg Cable Face Pull

Growing on the lifts

 

[stevesmi]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell A very nice motivational picture. It looks like you're about to go to war.
Looking forward to seeing your improvements.

 

[BodyMonster34]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell Bro, you a true blue hardcore training iron champion. Look like you about to go to war. I like how you show off your prison tats, too.

 

[ceo]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell Bros 10 wee, Cruise sound really good. And I like that. You're hitting the fast acting Esther. Is that smart or is that smart lol Give you more flexibility going into contests.

 

[Corn Gromwell]

@Corn Gromwell Bro, you a true blue hardcore training iron champion. Look like you about to go to war. I like how you show off your prison tats, too.

Hahahaha, good lord, I’m definitely just a nerd kid from the suburbs who listened to too much punk rock

 

[Mobster]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

My kinda pic. Love the gritty B&W

 

[ROIDDERS]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell Your picture got me pumped up to go lift today. I was gonna take the morning off and go for a little jog down the street, but I decided to hit the gym after seeing your post. Thanks for that.

 

[Ulter]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell i think this is a good strategy. do you react well to Test and mast like that? i didn't think you were a masteron guy

 

[Noah Wixx]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

Fuck yeah man congratulations

 

[2Thick]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell You're looking like you're about to go to battle. I really like the picture. I think a lot of people will look at this and get extremely motivated. Let's see where you can go over the next 10 week Cruise.

 

[RoySimpson]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell congrats bro looking BIG!

 

[BodyMonster34]

Hahahaha, good lord, I’m definitely just a nerd kid from the suburbs who listened to too much punk rock

@Corn Gromwell bro i would eat you up in prison then.

 

[Corn Gromwell]

@Corn Gromwell i think this is a good strategy. do you react well to Test and mast like that? i didn't think you were a masteron guy

This is a good opportunity to get the masteron back in for neurological drive and see how it goes with primo in the mix

 

[Corn Gromwell]

Cruise Week 3
Session 2

1 x 4 x 215kg Deficit Deadlift
2 x 4 x 225kg Deficit Deadlift

2 x 12 x 120kg Barbell RDL

3 x 12 x 27.5kg Chest supported DB row

3 x 8 x BW Glute Ham Raise
3 x 20 x 4kg Weighted deadbug
3 x 15 x 12.5kg Concentration curls

 

[Ulter]

Cruise Week 3
Session 2

1 x 4 x 215kg Deficit Deadlift
2 x 4 x 225kg Deficit Deadlift

2 x 12 x 120kg Barbell RDL

3 x 12 x 27.5kg Chest supported DB row

3 x 8 x BW Glute Ham Raise
3 x 20 x 4kg Weighted deadbug
3 x 15 x 12.5kg Concentration curls

@Corn Gromwell this is some hardcore iron training at its finest. you are nailing each split with precision. there is no stopping you!

 

[ballin2504]

View attachment 91370

I have been given and accepted a first round invite to APL Nationals in August.

The plan is to continue with this 10-week cruise, then utilise fast acting esters (Test P, Mast P etc) on top for the final 7-weeks of comp prep.

It’s taken a little while to come good from the last comp, but feeling tip top this week. Looking forward to continuing with this volume block before hitting a comp prep again.

@Corn Gromwell congrats on being accepted. I’m sure you you’ll do great