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@Farmboy Bros slow and steady gains are the best.
I like the bicep Focus curls. Cable machine on point.
I like the bicep Focus curls. Cable machine on point.
weighted chinups and cable machine lat pulldowns
bicep focus curls is a good one
this is solid iron training as usual with you
@Farmboy
cable machine lat pulldowns is amazing
bicep focus curls also very nice
i like the weighted chinups!
@Farmboy
@Farmboy
nice job man. those weighted chinups are a bitch
i used to do those back in the day and really mess up my elbows lol
but they are good!
Interrupted push day today, the missus rolled on me with the “gotta go pick up mom” thing so what can ya do 
Flat bench
185lbs x 10 warmup
275lbs x 4 PR
275lbs x 1 failed
275lbs x 1 failed
225lbs x 10
225lbs x 5
225lbs x 4 rough last rep
185lbs x 10 cooldown
Tricep push down bands
120lbs x 10
120lbs x 10
120lbs x 9
Deadlifts
185lbs x 10
185lbs x 8
Had to run off but hit my best numbers on bench today. I don’t have smaller plates than 25lbs so when I go up, she’s a minimum of 50 light ass pounds
I travel tomorrow but there’s a gym setup where I’m headed to I’m hopeful to keep the program intact. Packing protein powder and lentils haha
Flat bench
185lbs x 10 warmup
275lbs x 4 PR
275lbs x 1 failed
275lbs x 1 failed
225lbs x 10
225lbs x 5
225lbs x 4 rough last rep
185lbs x 10 cooldown
Tricep push down bands
120lbs x 10
120lbs x 10
120lbs x 9
Deadlifts
185lbs x 10
185lbs x 8
Had to run off but hit my best numbers on bench today. I don’t have smaller plates than 25lbs so when I go up, she’s a minimum of 50 light ass pounds
I travel tomorrow but there’s a gym setup where I’m headed to I’m hopeful to keep the program intact. Packing protein powder and lentils haha
Not the manager that only lifts cheeseburgers, lol.
They are the enemy of my people
Why lentils? try some yams sweet potatoes @FarmboyInterrupted push day today, the missus rolled on me with the “gotta go pick up mom” thing so what can ya do
Flat bench
185lbs x 10 warmup
275lbs x 4 PR
275lbs x 1 failed
275lbs x 1 failed
225lbs x 10
225lbs x 5
225lbs x 4 rough last rep
185lbs x 10 cooldown
Tricep push down bands
120lbs x 10
120lbs x 10
120lbs x 9
Deadlifts
185lbs x 10
185lbs x 8
Had to run off but hit my best numbers on bench today. I don’t have smaller plates than 25lbs so when I go up, she’s a minimum of 50 light ass pounds
I travel tomorrow but there’s a gym setup where I’m headed to I’m hopeful to keep the program intact. Packing protein powder and lentils haha
Strong training though.
Enemy of all of us lolThey are the enemy of my people
@Farmboy awesome work right here!
@Farmboy some big numbers on back and what to get the steps in
Howdy friends, now landed at my temp setup for the next few days. Got a reasonable mix in as I get used to the equipment we have
Back biceps plus outer delts/traps
Barbell shrugs
185lbs x 10
185lbs x 10
185lbs x 8
Standing vertical raises
10lbs x 12 warmup
20lbs x 12
20lbs x 10
20lbs x 9
15lbs x 11
15lbs x 10
15lbs x 7
10lbs x 12
Chin-ups warmup
10, 8, 5
Seated cable pulldowns
200lbs x 16 warmup
280lbs x 12 max weight for machine
280lbs x 11
280lbs x 10
280lbs x 7
280lbs x 6
Inverted pulldowns
280lbs x 9
280lbs x 6
280lbs x 5
Preacher barbell curls
40lbs x 12
50lbs x 8
50lbs x 5
50lbs x 7 after short rest, 2 min
40lbs x 9
40lbs x 8
Had access to a preacher curl setup that demolished me. This isn’t a piece I have a lot of experience with and had a great time.
Tomorrow will be onto chest and tris with some legs sprinkled in for good measures
Back biceps plus outer delts/traps
Barbell shrugs
185lbs x 10
185lbs x 10
185lbs x 8
Standing vertical raises
10lbs x 12 warmup
20lbs x 12
20lbs x 10
20lbs x 9
15lbs x 11
15lbs x 10
15lbs x 7
10lbs x 12
Chin-ups warmup
10, 8, 5
Seated cable pulldowns
200lbs x 16 warmup
280lbs x 12 max weight for machine
280lbs x 11
280lbs x 10
280lbs x 7
280lbs x 6
Inverted pulldowns
280lbs x 9
280lbs x 6
280lbs x 5
Preacher barbell curls
40lbs x 12
50lbs x 8
50lbs x 5
50lbs x 7 after short rest, 2 min
40lbs x 9
40lbs x 8
Had access to a preacher curl setup that demolished me. This isn’t a piece I have a lot of experience with and had a great time.
Tomorrow will be onto chest and tris with some legs sprinkled in for good measures
Got some gym time prior to starting work
Flat bench
185lbs x 12
225lbs x 10 some residual fatigue from the PRs
135lbs x 16
135lbs x 15
135lbs x 12
Laying barbell skullcrushers
I don’t know the weight of the bar, it was the same for the Preachers yesterday
40lbs x 14
40lbs x 11
40lbs x 7
40lbs x 6
2 min rest
40lbs x 8
40lbs x 6
Cable machine push downs straight handle
180lbs x 12
200lbs x 9
220lbs x 5
220lbs x 5
Short rest
220lbs x 8
220lbs x 7
Flat bench
185lbs x 12
225lbs x 10 some residual fatigue from the PRs
135lbs x 16
135lbs x 15
135lbs x 12
Laying barbell skullcrushers
I don’t know the weight of the bar, it was the same for the Preachers yesterday
40lbs x 14
40lbs x 11
40lbs x 7
40lbs x 6
2 min rest
40lbs x 8
40lbs x 6
Cable machine push downs straight handle
180lbs x 12
200lbs x 9
220lbs x 5
220lbs x 5
Short rest
220lbs x 8
220lbs x 7
@Farmboy amazing work bro....keep it up........
Howdy friends, now landed at my temp setup for the next few days. Got a reasonable mix in as I get used to the equipment we have
Back biceps plus outer delts/traps
Barbell shrugs
185lbs x 10
185lbs x 10
185lbs x 8
Standing vertical raises
10lbs x 12 warmup
20lbs x 12
20lbs x 10
20lbs x 9
15lbs x 11
15lbs x 10
15lbs x 7
10lbs x 12
Chin-ups warmup
10, 8, 5
Seated cable pulldowns
200lbs x 16 warmup
280lbs x 12 max weight for machine
280lbs x 11
280lbs x 10
280lbs x 7
280lbs x 6
Inverted pulldowns
280lbs x 9
280lbs x 6
280lbs x 5
Preacher barbell curls
40lbs x 12
50lbs x 8
50lbs x 5
50lbs x 7 after short rest, 2 min
40lbs x 9
40lbs x 8
Had access to a preacher curl setup that demolished me. This isn’t a piece I have a lot of experience with and had a great time.
Tomorrow will be onto chest and tris with some legs sprinkled in for good measures
@Farmboy preachers hardcore
you really working your arms, you should post a real pic of the arm pump.
Adding weight for chin ups is hard so that is fantastic
