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@Big_Cheese nice work big fella
Approved Log Testosterone, Deca Durabolin, HGH, Masteron Road to Stage 2025 Cycle Log
- Thread starter Big_Cheese
- Start date
Happy hearing that the recovery is on point
sizing up something nice bro GROWING
Lower today:
Machine Lat Raise: 20x9, x7, 10x13
Cybex Adductor: 95x10, 72x13
Life Laying Ham: 150x8, 110x13
Hoist Ext: 102x13, 111x12, 76x14
Heel Elevated Belt Squat: 45x9, 30x13
SL Cybex Squat Press: 60x9, x8
DB Walking Lunge: 30x10 rest pause
Toe Press: 185x9, x9 Rep match
Big leg day today. Progressed every movement and safely. Slow and steady. Fairly fried after and loving the single leg movement too. Making sure both legs grow even and negating potential imbalances. Rest day tomo. Will do usual sauna and compression boots. Steps will go down as well.
Machine Lat Raise: 20x9, x7, 10x13
Cybex Adductor: 95x10, 72x13
Life Laying Ham: 150x8, 110x13
Hoist Ext: 102x13, 111x12, 76x14
Heel Elevated Belt Squat: 45x9, 30x13
SL Cybex Squat Press: 60x9, x8
DB Walking Lunge: 30x10 rest pause
Toe Press: 185x9, x9 Rep match
Big leg day today. Progressed every movement and safely. Slow and steady. Fairly fried after and loving the single leg movement too. Making sure both legs grow even and negating potential imbalances. Rest day tomo. Will do usual sauna and compression boots. Steps will go down as well.
did you start doing lunges?
you got any pics of food bro?
Will defo
sprinkle some in as we go!
waiting on the sprinkle bro lol
Lower 1:
Lat Raise Machine: 21.25x8, x8, 10x12
Cybex Adductor: 100x8, 77x12
Life Laying Ham: 155x7, 115x11
Nautilus Retro Leg Extention: x2
SL Cybex Squat: 70x9, x8
Walking Lunge: 32.5x8
Toe Press: 185x8, x8, x8 Rep match
Overshot on hamstrings slightly. Slight stagnation on adductor due to increasing range of movement. Had a previous adductor and hip flexor tear so being cautious but has fully healed now and is even stronger. Usually do a heel elevated belt squat but machine was out of order unfortunately. Tried to nautilus old school leg extension pictured below. Great piece of kit and will be coming into this lower 1 rotation in place of the joist extension. Much better connection movement wise
Lat Raise Machine: 21.25x8, x8, 10x12
Cybex Adductor: 100x8, 77x12
Life Laying Ham: 155x7, 115x11
Nautilus Retro Leg Extention: x2
SL Cybex Squat: 70x9, x8
Walking Lunge: 32.5x8
Toe Press: 185x8, x8, x8 Rep match
Overshot on hamstrings slightly. Slight stagnation on adductor due to increasing range of movement. Had a previous adductor and hip flexor tear so being cautious but has fully healed now and is even stronger. Usually do a heel elevated belt squat but machine was out of order unfortunately. Tried to nautilus old school leg extension pictured below. Great piece of kit and will be coming into this lower 1 rotation in place of the joist extension. Much better connection movement wise
Attachments
thats an old school nautilus leg ext bro damn even rusty lol it works i use it @Big_Cheese
Jealous.
i love that machine dude, i use to always smash it back in the day haha Dortheys Gym Brunswick such a sick gym!
@Big_Cheese my man at your age if you are getting tears that isn't a good sign. those types of injuries will carry into your future once you get into your 30's and 40's. and any injury you develop now will become chronic as you age. just keep that in mind and nurse your body to the max now
bro i say fk it. hit the legs to the max who cares. you only live once @Big_Cheese
bros you gotta love the training you doing. @Big_Cheese i like how you honest too when you screw up. that means you got a good and modest attitude
@Big_Cheese good job on this training man! the legs look amazing. cybex squat i'm seeing more people doing latey
@Big_Cheese man you are getting those kinds of tears already. ease up on that. you shouldn't be ever getting tears when weight training
great job on this one here @Big_Cheese the leg training looks outstanding! helps with lunges and leg extension
@Big_Cheese Solid work right here bro! hmastrings get neglected all the time so its good you got after it!
@Big_Cheese looks like a nice machine man. Nice update also
Nice work
Will make a return to logging and training tomorrow. Unfortunately been laid up
The last week with whatever illness seems to be going around currently. Normally only
Get sick once a year max so bit of an annoying one. Usually would just train through stuff but making sure I’m 100% and ready to crack back into training. On the plus side it’s probably a well needed deload also
The last week with whatever illness seems to be going around currently. Normally only
Get sick once a year max so bit of an annoying one. Usually would just train through stuff but making sure I’m 100% and ready to crack back into training. On the plus side it’s probably a well needed deload also
Love it bro saw Milo’s sarcev posting it’s his favourite extention of all time. Really
Enjoyed using it and great connection. Only
Thing is climbing in and out of it after sets
Goated gym bro been there since I’ve moved over! Only 5 mins from my place too absolutely love it. So nice having access to some of the prime pieces too. Nothing fancy but just a quality gym with great atmosphere
Milos sarcev pisses me off bro lolLove it bro saw Milo’s sarcev posting it’s his favourite extention of all time. Really
Enjoyed using it and great connection. Only
Thing is climbing in and out of it after sets
Good atmosphere there also, everyone is serious about training great gym miss it
Yeah one of the old skool bodybuilding gyms in Melbourne.
One of the best ever alot of IFBB pros there, they even have a sick powerlifting area mono rack and all epic gym
you got some pics bro?
Can take some snaps when I go today bro, first day back training only really getting over the flu now
OdinLabsRep
Odin Labs Rep
Make us proud little cheese! Show us why you’re better than Cypher!
do it up bro
Officially 2 session back and fully in flow. So far have trained posterior and chest/delts. Will detail my chest and delt session below. Posterior session logged on sister log on other site.
Personal progress update:
Life currently in a good spot. Had some stressers last few months but can’t be a chill ride all the time. In terms of physique the 10 days off or so made 0 difference, bodyweight has held from pre illness. Almost treated like a forced reload which has been nice. Defo reenergised me and washed some fatigue, few new movements coming back in with the new program so a decent baseline numbers wise. Keen to run these up over the next 6-8 months.
Chest/Delts
Seated Cable Fly: 20x9, x9 Rep match
Flat Smith Press: 35x8, 25x12
Incline Hammer Pin loaded: 52.5x8, 36.25x12
Lat Raise Machine: 21.25x8, 15x13, 10x10
Cybex Neutral Shoulder: 67.5x7, 45x11
DB Front Raise: 6x10, x10 Rep match
Rev Pec Dec: 47x13, 49x9
Overall decent numbers. Few old movements and a few new ones. What I will say is I extremely enjoyed getting in today. Nothing better than a break and coming back. Got a great pump and was nice to focus on specific muscle groups a bit more. Will definitely make better progress training for enjoyment while keeping it optimal for hypertrophy
Personal progress update:
Life currently in a good spot. Had some stressers last few months but can’t be a chill ride all the time. In terms of physique the 10 days off or so made 0 difference, bodyweight has held from pre illness. Almost treated like a forced reload which has been nice. Defo reenergised me and washed some fatigue, few new movements coming back in with the new program so a decent baseline numbers wise. Keen to run these up over the next 6-8 months.
Chest/Delts
Seated Cable Fly: 20x9, x9 Rep match
Flat Smith Press: 35x8, 25x12
Incline Hammer Pin loaded: 52.5x8, 36.25x12
Lat Raise Machine: 21.25x8, 15x13, 10x10
Cybex Neutral Shoulder: 67.5x7, 45x11
DB Front Raise: 6x10, x10 Rep match
Rev Pec Dec: 47x13, 49x9
Overall decent numbers. Few old movements and a few new ones. What I will say is I extremely enjoyed getting in today. Nothing better than a break and coming back. Got a great pump and was nice to focus on specific muscle groups a bit more. Will definitely make better progress training for enjoyment while keeping it optimal for hypertrophy
back and energy up bro and i think clean head in the game improtant for training always
actually you lift big its in kgs
@Big_Cheese good to see you on this update. life is full of stress man. trust me we all go through it. just know all will be better
Yep.
@Big_Cheese bros you looking strong! the training is on point. nice job on this, i like the chest/delts overall !
@Big_Cheese wow this is a great workout routine you put together my man. very impressive work. the chest/delts are tremendous
@Big_Cheese bro you looking good! the chest/delts on point. pushing some good stuff on this one!
@Big_Cheese this one is looking good! the chest and delts are on point. cybex neutral shoulder and db front raise A+
chest/delts are on point. you won't go wrong with cybex neutral shoulder. and nice job pivoting to pec dec and front raise @Big_Cheese
@Big_Cheese Awesome work right here!
@Big_Cheese got a good one in it looks like. You’re doing a great job.
Good update
OdinLabsRep
Odin Labs Rep
Miss you BIG cheese 
Fully back in business:
Had a hectic last 3 weeks getting sick, recovering and getting even sicker. But from talking to some peeps in work and around me that seems to be the common thing. Im back now and using this week as a light week to get some more volume back and make sure recovery is 100% boxed off.
Posterior + Bicep
SL Ham Curl x2
BB RDL x2
Seat Ham x2
Hammer Pullover x2
Prime Extreme Row x2
Chest Supported T-Bar x2
Prime Lat Pulldown x2
Prime Preacher x3
Didn’t track today’s session just focused on getting movement back in and not being lazy. But leaving some reps in reserve to again not knock back recovery time. Glad to be back and updating my log. This was Tuesdays session and my Monday is on my sister log
Had a hectic last 3 weeks getting sick, recovering and getting even sicker. But from talking to some peeps in work and around me that seems to be the common thing. Im back now and using this week as a light week to get some more volume back and make sure recovery is 100% boxed off.
Posterior + Bicep
SL Ham Curl x2
BB RDL x2
Seat Ham x2
Hammer Pullover x2
Prime Extreme Row x2
Chest Supported T-Bar x2
Prime Lat Pulldown x2
Prime Preacher x3
Didn’t track today’s session just focused on getting movement back in and not being lazy. But leaving some reps in reserve to again not knock back recovery time. Glad to be back and updating my log. This was Tuesdays session and my Monday is on my sister log
back in biz bro finally we see you training hard
OdinLabsRep
Odin Labs Rep
Good to see you back in action cheesey!
Full workout logged on sister site. Have had flu for maybe 3 weeks. Fully fatigued and just redline energy wise. Barely making it into work. So training took a backseat. Have moved back to a cruise and doing a bit of a minicut as appetite is diminished and that was the plan overall. Will transition back to maintainance in 6 weeks and then spend 6 weeks there slowly bumping calories before heading back into a blast and a bulk phase again. Will log my full posterior and bicep here tomorrow.
Attachments
abs coming in nicely easing into it bro
Full steam ahead:
Pull 1:
Sa Watson Lat Pull: 10x9, 7x12
BB Row: 100x8, 80x12
Sa Hammer Lat Row: 55x8, 40x13
Hammer Shrug: 60x10, 40x12
Prime Pulldown: 70x8, 52.5x15
Rev Pec Dec: 51x9, x7
Hammer High Curl: 17.5x11, 12.5x14, x12
Prime Preacher: 27x11, 15x13, x12
Pull 1:
Sa Watson Lat Pull: 10x9, 7x12
BB Row: 100x8, 80x12
Sa Hammer Lat Row: 55x8, 40x13
Hammer Shrug: 60x10, 40x12
Prime Pulldown: 70x8, 52.5x15
Rev Pec Dec: 51x9, x7
Hammer High Curl: 17.5x11, 12.5x14, x12
Prime Preacher: 27x11, 15x13, x12
steam hard
food?
Currently in a minicut just running 1.8, in and out quick to get lean to push back up. Aggressive cals wise but have 2mg Reta in there. Works a treat appetite wise
Push 2 (Delt)
Behind Back Cuff Lateral: 7.5x10, x9
Hammer Shoulder Press: 40x8, 25x12
Hammer Super Incline: 40x8, 25x12
Prime Flat Pec: 50x8, 35x13
Chest Fly: 17.5x12, x11, x8
Dual Pushdown: 24x8, 21x9, 14x13
Pannatta French Press: 15x8, 10x12
Behind Back Cuff Lateral: 7.5x10, x9
Hammer Shoulder Press: 40x8, 25x12
Hammer Super Incline: 40x8, 25x12
Prime Flat Pec: 50x8, 35x13
Chest Fly: 17.5x12, x11, x8
Dual Pushdown: 24x8, 21x9, 14x13
Pannatta French Press: 15x8, 10x12
you gotta get some push ups even on shoulder day bro
OdinLabsRep
Odin Labs Rep
How's the travels going big fella 
Fully back now. Unfortunately had a death in the family so had to fly back to the homeland in the drop of a notice. First week back. Monday was lower. Gh also back in the mix.
Lower:
Rev Pec Dec: 54x10, x8
Stiff Leg Dead: 145x8
Laying Ham Curl: 115x8, 80x11
Nautilus Extension: kx9, ix11
Cybex 45 Degree: 85x11, 65x12
BGSS: 22.5x9
Cybex Adductor: 85x8, 63x10
Toe Press: 145x9, x8
Lower:
Rev Pec Dec: 54x10, x8
Stiff Leg Dead: 145x8
Laying Ham Curl: 115x8, 80x11
Nautilus Extension: kx9, ix11
Cybex 45 Degree: 85x11, 65x12
BGSS: 22.5x9
Cybex Adductor: 85x8, 63x10
Toe Press: 145x9, x8
welcome bcak bro
can you start sharing food?
Upper:
SA Pec Dec: 56x11, 61x8
High Inc Smith: 32.5x7, 25x13
Dip Machine: 45x8, 31.25x13
Prime Seated Row: 82.5x7, 62.5x11
Prime Extreme Row: 76.25x9, 62.5x12
Hammer Pullover: 40x8, x8
Pannatta French Press: 15x11, 12.5x12, 10x11
SA Pec Dec: 56x11, 61x8
High Inc Smith: 32.5x7, 25x13
Dip Machine: 45x8, 31.25x13
Prime Seated Row: 82.5x7, 62.5x11
Prime Extreme Row: 76.25x9, 62.5x12
Hammer Pullover: 40x8, x8
Pannatta French Press: 15x11, 12.5x12, 10x11
eggs with what there bro?
you know the french press you need like 20 reps to pump right
Will try slam up reps next time! Normally just do 3 varying sets rep range wise. The eggs are just in English muffin pretty high carb and low ish fat. Have that every morning to kickstart the day
Pull:
SA Watson Pull: 11x8, 7x13
BB Row: 105x6, 85x11
Hammer SA Row: 65x8, 50x12
Hammer Shrug: 70x9, 50x12
Prime Pulldown: 75x8, 57.5x13
Rev Pec Dec: 63x8, x6
Hammer High Curl: 22x8, 17x12, 22x17
Prime Preacher: 27x8, 13x13
SA Watson Pull: 11x8, 7x13
BB Row: 105x6, 85x11
Hammer SA Row: 65x8, 50x12
Hammer Shrug: 70x9, 50x12
Prime Pulldown: 75x8, 57.5x13
Rev Pec Dec: 63x8, x6
Hammer High Curl: 22x8, 17x12, 22x17
Prime Preacher: 27x8, 13x13
need some more protein i think
pull is big bro i like the hammer work
Upper:
Sa Pec Dec:63x9, 63x8
High Inc Smith: 32.5x9, 26.25x14
Dip Machine: 46.25x9, 32.5x15
Prime Seated Row: 85x8, 65x11
Prime Extreme Row: 80x6, 65x12
Hammer Pullover: 45x8, 47.5x8
Pannata French Press: 17.5x8, 13.75x11, 8.75x16
Behind Back Cable Curl: 10x13, 7.5x11, 5x18
Sa Pec Dec:63x9, 63x8
High Inc Smith: 32.5x9, 26.25x14
Dip Machine: 46.25x9, 32.5x15
Prime Seated Row: 85x8, 65x11
Prime Extreme Row: 80x6, 65x12
Hammer Pullover: 45x8, 47.5x8
Pannata French Press: 17.5x8, 13.75x11, 8.75x16
Behind Back Cable Curl: 10x13, 7.5x11, 5x18
5 eggs in there bro so whole meal is about 47 grams protein!
I actually use a hammer strength machine for these that’s plate loaded. Set the seat up at a height that starts me at a similar position to a deep stretch dip. Feels really comfy and nice on the shoulders. Good loading potential too
Push:
Lat Raise Machine: 18.75x10, 13.75x12
Cybex Shoulder: 60x10, 45x13
Super Incline: 45x7, 30x12
Prime Flat Pec: 50x8, 38.75x11
Seated Cuff Fly: 8x10, 7x10
Cuff Y Raise: 4x8, 3x12
Dual Pushdown: 30x6, 20x13, 20x10
Dual Extension: 45x6, 35x11, 25x13
Lat Raise Machine: 18.75x10, 13.75x12
Cybex Shoulder: 60x10, 45x13
Super Incline: 45x7, 30x12
Prime Flat Pec: 50x8, 38.75x11
Seated Cuff Fly: 8x10, 7x10
Cuff Y Raise: 4x8, 3x12
Dual Pushdown: 30x6, 20x13, 20x10
Dual Extension: 45x6, 35x11, 25x13
oh thats a deep one bro hammers
i see you pushing with 12 and 10s any 20 drop sets?
@Big_Cheese very nice workout. you keep things simple but effective. that is the way it should be done
No drop sets currently. But with recovery being quite good and the gh may possibly add some in to the accessory movements.
Die cuffs die lol
way to throw around the iron @Big_Cheese keep up the good work! we love this training!
bro iron training like a real man. this is the EF family secret. you showing it @Big_Cheese
the training is solid. lots of good exercises. i like how you keep 3 set range @Big_Cheese
bros @Big_Cheese the training look on point. i like it a lot. keep pushing some hardcore training we love to see it
pushing those legs like a champion. @Big_Cheese love to see this. makes me happy to see an iron leg day like this
@Big_Cheese solid work right here!
@Big_Cheese that’s a nice workout man putting up some good weight and a lot of good volume. Keep Training hard brother.
Nice work here Bru
Lower:
Life Laying Ham: 125x8, 95x13
Stiff Leg: 170x7
Nautilus Extension: nx8, Lx12
Cyb 45 Degree: 140x8, 110x12
BGSS FFE: 45x7
Toe Press: 155x9, x8, 125x13
Cyb Adductor: 90x9, 76x10
Life Laying Ham: 125x8, 95x13
Stiff Leg: 170x7
Nautilus Extension: nx8, Lx12
Cyb 45 Degree: 140x8, 110x12
BGSS FFE: 45x7
Toe Press: 155x9, x8, 125x13
Cyb Adductor: 90x9, 76x10
you need some drop sets that are bigger bro imo
What would you recommend dropsetting on?
Push:
Cyb Shoulder: 70x6, 50x11
Super Incline: 45x8, 32.5x12
Prime Flat Pec: 51.25x9, 40x12
Lat Raise: untracked (modification due to time limit)
Pec Fly: untracked (modification due to time limit)
Pushdown: 30x7, 25x11, 20x14
Extension: 45x8, 35x13
Cyb Shoulder: 70x6, 50x11
Super Incline: 45x8, 32.5x12
Prime Flat Pec: 51.25x9, 40x12
Lat Raise: untracked (modification due to time limit)
Pec Fly: untracked (modification due to time limit)
Pushdown: 30x7, 25x11, 20x14
Extension: 45x8, 35x13
stiff leg if you can bro just 1 added 25
strong and i see u running out time bro
Yeah just today bro, had some transport delays! I work at a gym just has less equipment. But everything still done so we good!
Will give it a crack next session!
hit it bro
any gym pics bro?
Pretty much just bars and racks, a cable stack and smith bro nothing too exciting!
Legs 2:
DB Lateral: 10x11, x8
1/2 Kneeling Ham: 25x8, 17.5x12
Nautilus Ext: nx9, kx14
Pendulum: 32.5x6
SL Cybex Squat: 75x10, 55x14
Walking Lunge: 32.5x18, up to 40 finished via bodyweight rest pause
Cyb Adductor: 95x9, 76x11
Standing Calf: 140x9, 120x11, 95x15
DB Lateral: 10x11, x8
1/2 Kneeling Ham: 25x8, 17.5x12
Nautilus Ext: nx9, kx14
Pendulum: 32.5x6
SL Cybex Squat: 75x10, 55x14
Walking Lunge: 32.5x18, up to 40 finished via bodyweight rest pause
Cyb Adductor: 95x9, 76x11
Standing Calf: 140x9, 120x11, 95x15
Big ol leg day bro
Calf pump
Lower 1:
Life Laying Ham: 125x9, 100x10
Stiff Leg Dead: 175x6
Nautilus Extension: Nx10, Lx11
Cyb 45 Degree: 150x8, 120x11
SL Hammer Hip Press: 80x8
Cyb Adductor: 100x8, 76x12
Toe Press: 155x10, 165x8, 135x12
Life Laying Ham: 125x9, 100x10
Stiff Leg Dead: 175x6
Nautilus Extension: Nx10, Lx11
Cyb 45 Degree: 150x8, 120x11
SL Hammer Hip Press: 80x8
Cyb Adductor: 100x8, 76x12
Toe Press: 155x10, 165x8, 135x12
