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[ballin2504]

Looking massive with that side shot man

 

[Farmer bob]

Yesterday’s workout, back has been extra sore due to fixing up my house because of some bad weather.

Seated hamstring curl 79kg x6
Laying hamstring curl 81kg x8
Hyper extension? Body weight x6 “Reps depend on how my back is feeling that day”

Back

Db Straight arm pull over 25kg x12
chest supported row 80kg x8
Single arm Standing Row machine 60kg x10
Single arm pull down 40kg x6
Pull ups

I’ll post food photos later today, hopefully a lat spread photo aswell.

 

[LevButlerov]

Yesterday’s workout, back has been extra sore due to fixing up my house because of some bad weather.

Seated hamstring curl 79kg x6
Laying hamstring curl 81kg x8
Hyper extension? Body weight x6 “Reps depend on how my back is feeling that day”

Back

Db Straight arm pull over 25kg x12
chest supported row 80kg x8
Single arm Standing Row machine 60kg x10
Single arm pull down 40kg x6
Pull ups

I’ll post food photos later today, hopefully a lat spread photo aswell.

@Farmer bob great workout yesterday, how many pull ups did you do?

 

[Farmer bob]

I’ve had issues training calfs since the surgery so I keep it light, I’ll switch to leg press instead of standing next week.


Shoulders/calfs
Seated calf raise single leg 30kg x10
Standing calf raise 100kg x15

Shoulders

Db lateral raise 12kg x8-drop set 6kg x8
Db Shoulder press 40kg x10
Front raise 10kg x8
Shoulder press machine 81kg x8-x6
Cable lateral raise 7.5kg x8
Rear delt cable flys? 12kg x12

food photos from yesterday, busy day so I had a burger/sushi
Poo looking food is butter chicken with extra peanut better
Had some berrys/fruits with my daughter.
Also had a protein shake.

 

[Pigsy]

I’ve had issues training calfs since the surgery so I keep it light, I’ll switch to leg press instead of standing next week.


Shoulders/calfs
Seated calf raise single leg 30kg x10
Standing calf raise 100kg x15

Shoulders

Db lateral raise 12kg x8-drop set 6kg x8
Db Shoulder press 40kg x10
Front raise 10kg x8
Shoulder press machine 81kg x8-x6
Cable lateral raise 7.5kg x8
Rear delt cable flys? 12kg x12

food photos from yesterday, busy day so I had a burger/sushi
Poo looking food is butter chicken with extra peanut better
Had some berrys/fruits with my daughter.
Also had a protein shake.

Nice update brother

 

[Noah Wixx]

Nice side chest

 

[Farmer bob]

@Farmer bob great workout yesterday, how many pull ups did you do?

It was around 10, I forgot to write it down

 

[Farmer bob]

Morning lads.
Slow walk pushing the pram, can’t beat living in the country.

 

[RoySimpson]

Morning evo. @UGL OZ
looking back at this maybe it’s too much tricep work.
I’ll chat with a coach first, might consider adding in another day. Arms/abs

working sets
Incline db fly 40kg x15

Flat db press 100kg x8

Incline db press 100kg x6

Fly machine 50kg x12

Dips x8

Arms

Underhand cable push down single arm 10kg x12

Standing db hammer curl 35kg x8

Db overhead tricep extension 40kg x8

Standing barbell curl 40kg x8

Decline bench db skull crushers? 35kg x8

preacher curl machine 40kg x6

@Farmer bob looking great bro!

 

[Npcclassicphysique champ]

Morning lads.
Slow walk pushing the pram, can’t beat living in the country.

thats beautiful bro looks like Kentucky but even better @Farmer bob

 

[Farmer bob]

Hello evo, legs are my weak point having a bad back doesn't help but you work with what you have.

tempo is slow on all of my workouts, 3/4 seconds eccentric

Leg extension 100kg x6
Leg press 180kg x8
Hack squat 140kg x6
Single leg press 50kg x8
Seated leg curl 70kg x8

 

[LevButlerov]

Hello evo, legs are my weak point having a bad back doesn't help but you work with what you have.

tempo is slow on all of my workouts, 3/4 seconds eccentric

Leg extension 100kg x6
Leg press 180kg x8
Hack squat 140kg x6
Single leg press 50kg x8
Seated leg curl 70kg x8

I dont think legs are your weak point. You legs look great, thick quads and long muscle bellies perfect shape @Farmer bob

 

[stevesmi]

Legs are looking thick and sharp good job

 

[Pigsy]

Hello evo, legs are my weak point having a bad back doesn't help but you work with what you have.

tempo is slow on all of my workouts, 3/4 seconds eccentric

Leg extension 100kg x6
Leg press 180kg x8
Hack squat 140kg x6
Single leg press 50kg x8
Seated leg curl 70kg x8

Legs are starting to fill out brother

 

[Mobster]

More reps. Saves the back.

 

[ballin2504]

Hello evo, legs are my weak point having a bad back doesn't help but you work with what you have.

tempo is slow on all of my workouts, 3/4 seconds eccentric

Leg extension 100kg x6
Leg press 180kg x8
Hack squat 140kg x6
Single leg press 50kg x8
Seated leg curl 70kg x8

Definitely seeing some good definition and striations in your legs. Nice work man.

 

[RoySimpson]

Hello evo, legs are my weak point having a bad back doesn't help but you work with what you have.

tempo is slow on all of my workouts, 3/4 seconds eccentric

Leg extension 100kg x6
Leg press 180kg x8
Hack squat 140kg x6
Single leg press 50kg x8
Seated leg curl 70kg x8

@Farmer bob solid work bro! Work on the cat/cow stretch for your back!

 

[Farmer bob]

Definitely seeing some good definition and striations in your legs. Nice work man.

Thanks brother hopefully the new program brings up the hammies a bit.

 

[Farmer bob]

@Farmer bob solid work bro! Work on the cat/cow stretch for your back!

They are in my morning routine bro, definitely helps getting the back ready for the day.
I was thinking about buying a inversion table, heard lots of good things

 

[LevButlerov]

They are in my morning routine bro, definitely helps getting the back ready for the day.
I was thinking about buying a inversion table, heard lots of good things

Inversion table is one but also infrared lamps help. @Farmer bob