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lower needs more squats bro
Approved Log Testosterone, Deca Durabolin, HGH, Masteron Road to Stage 2025 Cycle Log
- Thread starter Big_Cheese
- Start date
Good solid session
This one’s more of a ham and glute day. The other session then in the week has a bit more quad volume! Have 2 squat patterns on that day!
@Big_Cheese life laying hamstrings is good. good to see you balancing out your legs as always. people gotta do a better job of that!
Bros. This isn't an easy workout at all. @Big_Cheese Very tough lower body day. Give you mad love and respect.
The training definitely looks on point. I love that you're doing the Nautilus extension. And the hip press looks impressive. @Big_Cheese
@Big_Cheese nice job hitting a strong lower body day. that is the way it should be done. keep up the good work!
I personally, love to see this type of training. @Big_Cheese You keep things, really simple. And you have some really good exercises. You put together, much respect for this.
quad volume is good though bro
@Big_Cheese awesome training man. You’re always putting the work in.
@Big_Cheese Numbers look good.....keep up the legit work.........
Very nice session
Pull:
SA Watson Pull: 13x6, 9x13
T-Bar Row: 62.5x7, 45x11
Prime SA Lat Row: 40x8, 40x10
Hammer Shrug: 80x8, 60x14
L-Bar Lat Pull: 67x8, 49x13
Rev Pec Dec: 70x9, 49x16
Hammer High Curl: 27.5x8, 20x12, 15x12
Prime Preacher: 27x8, 13x13
SA Watson Pull: 13x6, 9x13
T-Bar Row: 62.5x7, 45x11
Prime SA Lat Row: 40x8, 40x10
Hammer Shrug: 80x8, 60x14
L-Bar Lat Pull: 67x8, 49x13
Rev Pec Dec: 70x9, 49x16
Hammer High Curl: 27.5x8, 20x12, 15x12
Prime Preacher: 27x8, 13x13
Lower 1:
Rev Pec Dec: 51x14, x11
Stiff Leg: 180x5
Laying Ham: 125x10, 100x13
Nautilus Extension: Nx8, Lx12
Cyb 45 Degree: 152.5x8, 120x13
Hammer SL Hip Press: 85x8
Toe Press: 165x10, x7, 145x12
Cyb Adductor: 90x14, 81x10
Rev Pec Dec: 51x14, x11
Stiff Leg: 180x5
Laying Ham: 125x10, 100x13
Nautilus Extension: Nx8, Lx12
Cyb 45 Degree: 152.5x8, 120x13
Hammer SL Hip Press: 85x8
Toe Press: 165x10, x7, 145x12
Cyb Adductor: 90x14, 81x10
Push:
Lat Raise Machine: 22.5x6, 16.25x12
Cybex Neutral Shoulder: 75x6, 55x13
Super Incline: 46.25x8, 35x11
Prime Flat Pec: 55x8, 43.75x12
Cable Pec Fly x3
Dual Rope Push: 30x9, 25x13
Dual Rope Ext: 50x8, 40x12
Lat Raise Machine: 22.5x6, 16.25x12
Cybex Neutral Shoulder: 75x6, 55x13
Super Incline: 46.25x8, 35x11
Prime Flat Pec: 55x8, 43.75x12
Cable Pec Fly x3
Dual Rope Push: 30x9, 25x13
Dual Rope Ext: 50x8, 40x12
start adding food to the training bro
push is sTRONG
Yep. Let's see the diet
@Big_Cheese I'm impressed man. This is a solid workout session. You're doing some different exercises and I like the different things.
bros nice pushing split. my favorite of all you did was cable pec fly. @Big_Cheese really works outter pecs nicely
this is a good mix. the super incline is strong. Just make sure you protect those shoulders a little bit, especially while you're young. @Big_Cheese
@Big_Cheese good stable workout young man! you are earning my respect on a weekly and monthly basis. you young guns are coming on strong
this is another outstanding workout. cable pec fly and dual rope push is good. like the finish with dual rope extensions after the pushing @Big_Cheese
@Big_Cheese solid push day right here!
Lower 2:
1/2 Kneeling Ham Curl: 26.25x8, 18.75x13
Nautilus Extension: nx8, kx11
Pendulum: 33.75x8
Cybex SL Squat Press: 75x8 55x12
Walking Lunge: 32.5x8 each side
Cyb Adductor: 90x10, 81x10
Standing Calf: 150x8, x8, 125x13
Not the most most productive day overall knees have gotten some pain over the last week or so which is new for me so going to stick around the weight and just be careful don’t want it turning into a chronic issue. The otherwise quite happy with numbers and it’s going well. Trained upper today which has been logged on other site. Bodyweight holding at late 88s. Goal is to probably end around 90kg with decent conditioning
1/2 Kneeling Ham Curl: 26.25x8, 18.75x13
Nautilus Extension: nx8, kx11
Pendulum: 33.75x8
Cybex SL Squat Press: 75x8 55x12
Walking Lunge: 32.5x8 each side
Cyb Adductor: 90x10, 81x10
Standing Calf: 150x8, x8, 125x13
Not the most most productive day overall knees have gotten some pain over the last week or so which is new for me so going to stick around the weight and just be careful don’t want it turning into a chronic issue. The otherwise quite happy with numbers and it’s going well. Trained upper today which has been logged on other site. Bodyweight holding at late 88s. Goal is to probably end around 90kg with decent conditioning
@Big_Cheese great update big fella. Really nice push day
Legs 1:
Stiff Leg Dead: 182x5, 140x11
Life Laying Ham: 130x8, 105x11, x9 double rest pause
Nautilus Extension: Jx10, Gx15, x15 double drop set
Cybex 45 Degree: 120x13, 80x17 double drop set
Hammer Hip Press SL: 65x10, 67.5x12
Cyb Adductor: 90x9, 72x11, 54x13
Toe Press: 165x10, x10, 145x13, x10
Slightly modified leg setup for the foreseeable for a few reasons. Knees had been playing up a reasonable bit so electing to drop weight a bit, zone in on tempo and increase reps to an extent. Not junk volume though still reasonable rep ranges that can be progressively overloaded. Had been doing heavy top set and back off set so I imagine a quick and large increase in weight has them playing up a bit. Felt fantastic and I think a change of pace will be exciting. Novelty is the best stimulus. Intensifiers were double drop sets and rest pause sets. Keen for a big rest day tomo will hit sauna and use compression boots at work.
Stiff Leg Dead: 182x5, 140x11
Life Laying Ham: 130x8, 105x11, x9 double rest pause
Nautilus Extension: Jx10, Gx15, x15 double drop set
Cybex 45 Degree: 120x13, 80x17 double drop set
Hammer Hip Press SL: 65x10, 67.5x12
Cyb Adductor: 90x9, 72x11, 54x13
Toe Press: 165x10, x10, 145x13, x10
Slightly modified leg setup for the foreseeable for a few reasons. Knees had been playing up a reasonable bit so electing to drop weight a bit, zone in on tempo and increase reps to an extent. Not junk volume though still reasonable rep ranges that can be progressively overloaded. Had been doing heavy top set and back off set so I imagine a quick and large increase in weight has them playing up a bit. Felt fantastic and I think a change of pace will be exciting. Novelty is the best stimulus. Intensifiers were double drop sets and rest pause sets. Keen for a big rest day tomo will hit sauna and use compression boots at work.
@Big_Cheese Updates are on point....keep going.......
Good work Bru
Just how it times out bro, I split my log across here and evo. Just avoiding copy pasting.
Push:
Lat Raise Machine: 22.5x8, 16.25x12
Cybex Shoulder: 76.25x6, 57.5x12
Hammer Super Incline: 47.5x8, 36.25x13
Prime Flat Pec: 55x8, 45x12
Life Pec Dec: 88x10, 62x12, 54x14
Dual Pushdown: 35x8, 25x11
Dual Extension: 50x9, 40x13
Numbers up overall. Joints feeling great despite the weight jumps. Obviously a bit more apparent on lower as loads increase. Have added a drop set on pushdown and rest pause on the extension. Keeping heavy compound movements to straight sets no intensifiers. Very excited to see where we go
Lat Raise Machine: 22.5x8, 16.25x12
Cybex Shoulder: 76.25x6, 57.5x12
Hammer Super Incline: 47.5x8, 36.25x13
Prime Flat Pec: 55x8, 45x12
Life Pec Dec: 88x10, 62x12, 54x14
Dual Pushdown: 35x8, 25x11
Dual Extension: 50x9, 40x13
Numbers up overall. Joints feeling great despite the weight jumps. Obviously a bit more apparent on lower as loads increase. Have added a drop set on pushdown and rest pause on the extension. Keeping heavy compound movements to straight sets no intensifiers. Very excited to see where we go
push it hard bro and dont worry about joints
Push:
Lat Raise Machine: 23.75x8, 17.5x12
Cybex Neutral Shoulder: 80x5, 60x12
Super Incline: 50x8, 37.5x12
Prime Flat Pec: 56.25x8, 46.25x12
Life Pec Dec: 88x9, 62x11, 49x15
Dual Rope Extension: 24x10, 18x15
Ez Curl Pushdown: 21, fst 7 set
Decent session overall. Particularly happy with the shoulder press that’s a big increase for me. Tried fst 7 type set on my pushdown and loved it. Particularly with the novo rapid it felt like my triceps would pop out of my skin. Very keen to see numbers by end of cycle
Lat Raise Machine: 23.75x8, 17.5x12
Cybex Neutral Shoulder: 80x5, 60x12
Super Incline: 50x8, 37.5x12
Prime Flat Pec: 56.25x8, 46.25x12
Life Pec Dec: 88x9, 62x11, 49x15
Dual Rope Extension: 24x10, 18x15
Ez Curl Pushdown: 21, fst 7 set
Decent session overall. Particularly happy with the shoulder press that’s a big increase for me. Tried fst 7 type set on my pushdown and loved it. Particularly with the novo rapid it felt like my triceps would pop out of my skin. Very keen to see numbers by end of cycle
any pic updatess?
I will for sure bro, I’m gonna take some fasted photos tomorrow morning! Normally wake up at 3:30am so it’s dark but tomo I have the morning off so can get some in
You gonna look ripped fasted powaa bro
Actually got woken up early by an evacuation notice for my apartment so didn’t quite get a chance! No major fire just a false trip but ruined the morning plan
i get it bro
Back after some sickness. Was about 9-10 days total. Delighted to be back into it. Pull today logged below. Push yesterday on my other log
Pull 1:
Sa Watson Pull: 11x9, 7x16
Prime Extreme: 81.25x9, 62.25x12
Sa Lat Cable Row: 11x8, 9x12
Hammer Laying Rear Delt: 10x10, 5x15 Rp
Sa Prime Preacher: 18x10, x9, 9x13 Ds
Cable Behind Back Curl: 10x8, 5x14 Ds
Pull 1:
Sa Watson Pull: 11x9, 7x16
Prime Extreme: 81.25x9, 62.25x12
Sa Lat Cable Row: 11x8, 9x12
Hammer Laying Rear Delt: 10x10, 5x15 Rp
Sa Prime Preacher: 18x10, x9, 9x13 Ds
Cable Behind Back Curl: 10x8, 5x14 Ds
how sick u was?
Oh man! Stuck to the couch! Have 3 sessions in now though and feeling fantastic! Was almost like a forced deload
i hate being sick bro
Definitely bro! But we all good and going off to do a push day now as we speak will have the log up today!
will be here broDefinitely bro! But we all good and going off to do a push day now as we speak will have the log up today!
Push 2:
DB Lateral: 12x10, x8, 7x16
High Inc Smith: 35x6, 25x12
Cable Pec Fly: 7x9, 5x13
Dips: x8, +19 x10
Chest Supported Y-Raise: 10x8, 8x12
Pannatta French Press: 15x15, 10x16
Bent Over Fly: 7.5x12, 5x16
Big push day today. Getting some baselines with some new programming in there as well. Have a few reoccurring movements im quite familiar but a few new ones too. Would also love to announce a gh sponsorship with @Sydney City supplements. Plan is to run 4/5iu daily along with other anabolics. Flu is fully gone thankfully and ready to drive numbers up
DB Lateral: 12x10, x8, 7x16
High Inc Smith: 35x6, 25x12
Cable Pec Fly: 7x9, 5x13
Dips: x8, +19 x10
Chest Supported Y-Raise: 10x8, 8x12
Pannatta French Press: 15x15, 10x16
Bent Over Fly: 7.5x12, 5x16
Big push day today. Getting some baselines with some new programming in there as well. Have a few reoccurring movements im quite familiar but a few new ones too. Would also love to announce a gh sponsorship with @Sydney City supplements. Plan is to run 4/5iu daily along with other anabolics. Flu is fully gone thankfully and ready to drive numbers up
Rest day today. Body feels good overall but that’s 4 training sessions in a row. With rest days carbs go down a bit because there’s not the demand that training brings. Still keep my steps in and get cardio done. My recovery I presume with the anabolics and gh is fantastic. I have gotten occasional soreness but it’s fantastic even with weight jumps
I do this if I do something new
@Bigcheese the dips and db laterals are on point. chest supported Y raise also is looking sweet. keep up the consistency
the dips and cable pec flys are outstanding. @Big_Cheese and the bent over fly is also solid. i love the pannatta french press as well
Nice pushing split on this one. I like how you mixed in the dips in the middle of the workout. A lot of times people save it till the end, but you're already exhausted by the time you get to it. @Big_Cheese
@Big_Cheese Bros Is this a hell of a workout right here. the db laterals and the bent over fly's are outstanding. you won't go wrong!
nice on the pushing split. the cable pec fly and pannta french press are really good options. That's what we like to see. Your pumping it big time. @Big_Cheese
Sydney City supplements
SUSPENDED 2025
Happy to get the opportunity for you to run some of my gear @Big_Cheese . can’t wait to see some fantastic results.
Push 1:
Cable Chest Fly: 8x9, 5x13
Super Incline: 46.25x8, 36.25x11
Close Grip Smith: 32.5x9, 22.5x13
Machine Lateral: 21.25x8, x5, 11.25x12
Cybex Neutral Shoulder: 70x6, 55x10
Pannatta Super French: 16.25x12, 11.25x14
Dual Rope Pushdown: 21x10, 18x14
Few intensifiers in there, drop set on last 4 movements. Pump is fantastic with the 10iu rapid insulin pre workout. Gh staying at 5iu daily pre bed. Feeling full and round all day. Upper joints feel good and body feels good in general no unwanted sides whether mental or physical been very much enjoying eq and will probably run with that going forward
Cable Chest Fly: 8x9, 5x13
Super Incline: 46.25x8, 36.25x11
Close Grip Smith: 32.5x9, 22.5x13
Machine Lateral: 21.25x8, x5, 11.25x12
Cybex Neutral Shoulder: 70x6, 55x10
Pannatta Super French: 16.25x12, 11.25x14
Dual Rope Pushdown: 21x10, 18x14
Few intensifiers in there, drop set on last 4 movements. Pump is fantastic with the 10iu rapid insulin pre workout. Gh staying at 5iu daily pre bed. Feeling full and round all day. Upper joints feel good and body feels good in general no unwanted sides whether mental or physical been very much enjoying eq and will probably run with that going forward
10ius of slin bro?
How much u be growing?
Currently at 91kg. I’ve posted a post workout pump pic on my alternative log not sure is it copy and pasting to post just the photo here again. But have a pull day tomorrow so can take some post workout shots
i saw it before bro
you getting it hard
Legs 1: Glute and Ham Dominant
Stiff Leg Deads: 210x4, 155x9
SL Laying Ham: 55x9, 40x14
Technogym Glute Bridge: 45x8, 27.5x16
Hoist Extension: 91x9, x8, 66x13
SL Hip Press: 80x8, 60x13
Cybex Adductor: 90x10, 54x15
SL Toe Press: 100x10, x10, 65x15 Ds
Progression on each movement. Hinge movement is prioritised on this day. Would be nice to hit the 220 mark. Eccentrics have sped up the slightest bit but will still target the hams a decent bit and just trying to stack meat onto the posterior chain in general. Knees went okay. Otherwise lower back and anything associated is fine. Have a rest day today so will just hit the sauna and bring down step count a slight bit
Stiff Leg Deads: 210x4, 155x9
SL Laying Ham: 55x9, 40x14
Technogym Glute Bridge: 45x8, 27.5x16
Hoist Extension: 91x9, x8, 66x13
SL Hip Press: 80x8, 60x13
Cybex Adductor: 90x10, 54x15
SL Toe Press: 100x10, x10, 65x15 Ds
Progression on each movement. Hinge movement is prioritised on this day. Would be nice to hit the 220 mark. Eccentrics have sped up the slightest bit but will still target the hams a decent bit and just trying to stack meat onto the posterior chain in general. Knees went okay. Otherwise lower back and anything associated is fine. Have a rest day today so will just hit the sauna and bring down step count a slight bit
you cant copy paste same workoust EVO EF bro fyi
Hey bro I didn’t copy and paste it. Numbers are different and I didn’t include a small walkthrough like on evo. I don’t work on a strict 7 day schedule so with post scheduling legs 1 just happened to end up here
i get it bro
try to make it different because i got this mod filter i have to click each time
Yeah bro I getcha. I will schedule better and make all these my second variations of ppl going forward. Will log ppl 1 on evo
thats good bro do it up
Shoulders + Tricep
Machine Lat Raise: 21.25x9, x7, 12.5x13
Cyb Shoulder: 70x9, 55x13
Dips: +10kg x 6, -12kg x 8
Close Grip Smith: 35x8, 25x12
Dual Rope Push: 21x11, 14x13, x12
Laying Rear Delt: 12.5x8, 7.5x16, x15
Machine Lat Raise: 21.25x9, x7, 12.5x13
Cyb Shoulder: 70x9, 55x13
Dips: +10kg x 6, -12kg x 8
Close Grip Smith: 35x8, 25x12
Dual Rope Push: 21x11, 14x13, x12
Laying Rear Delt: 12.5x8, 7.5x16, x15
when food pics coming bro?
Good solid session
@Big_Cheese shoulders and triceps are a good little mix. I like that you're also hitting the dips. Dips are very underrated.
Bros. 6 Exercises and you hitting 2 or 3 sets. That a good workout. Nothing wrong with it. And I like how you mixing up the grips too. @Big_Cheese
this is a beautiful job here. @Big_Cheese machine lat raises are also terrific. you won't beat a nice laying rear delt day either
@Big_Cheese very nice work on the shoulders + tricep training. these are all good workouts. looking terrific!
@Big_Cheese nice work on this one. the dips are looking terrific! that is what we love to see
Will for sure add some in as I go.
Chest + Bi
Seated Cable Fly: 7x10, 5x13, x12 Ds
Super Incline: 46.25x8, 36.25x12
Flat Prime: 45x8, 35x12
Incline Cable Fly: 5x15, x12 Rp
Hammer High Curl: 25x10, 20x13 Rp
Prime Preacher: 27x8, 18x13 Ds
DB Hammer: 17.5x10, 10x14
Seated Cable Fly: 7x10, 5x13, x12 Ds
Super Incline: 46.25x8, 36.25x12
Flat Prime: 45x8, 35x12
Incline Cable Fly: 5x15, x12 Rp
Hammer High Curl: 25x10, 20x13 Rp
Prime Preacher: 27x8, 18x13 Ds
DB Hammer: 17.5x10, 10x14
@Big_Cheese great training day big guy
Flat prime is what bro?
@Big_Cheese awesome work on the shoulders and triceps!
