Show date TBD

[Bigjape34]

I wish lol. Felt weak af last night

Lmfao I hate that your like yeah I’ll be fresh and then nope

 

[Swilly91]

I wish lol. Felt weak af last night

 

[dcdogz]

Sorry for the absence I’m still here though. Was sick Saturday so I didn’t lift. And then wife was sick Sunday so I took her to urgent care and of course since she’s 22 weeks pregnant they wouldn’t touch her and sent us to the hospital and sat there for 6 hours so meal plan went to dhit that day and missed training but came in today on my off day to hit back and shoulders to make up for this weekend. Still just cruising feeling a little weak and soft but I know it’s in my head. Hitting my cardio now

lmao i have meal prepped before taking my kids to the hospital lol

I dont think i posted this story in my log, probably because I was so pissed, but a rat got into our pool
we have a big field in front of our house so once in awhile we get little critters here and there in our backyard, racoons, rats, coyotes, turtles stuff like that.

well rat fell in and my daughter decided she wanted to save it, and she grabbed it with her hand, of course the fucking thing bit her and broke the skin.

so after yelling at her I went inside meal prepped a couple of meals and took her to the hospital for rabies shots.
seems to be fairly low risk but risk is risk and wasnt willing to gamble on rabies.

god i was so pissed and she told me in the hospital room that she would do it again she doesnt care.
"do you have any idea how much this shit costs?"
then i had to bring her back 6 more times since apparently its not just 1 shot but like 6.

man im getting pissed just thinking about it lol.

 

[ERock5]

lmao i have meal prepped before taking my kids to the hospital lol

I dont think i posted this story in my log, probably because I was so pissed, but a rat got into our pool
we have a big field in front of our house so once in awhile we get little critters here and there in our backyard, racoons, rats, coyotes, turtles stuff like that.

well rat fell in and my daughter decided she wanted to save it, and she grabbed it with her hand, of course the fucking thing bit her and broke the skin.

so after yelling at her I went inside meal prepped a couple of meals and took her to the hospital for rabies shots.
seems to be fairly low risk but risk is risk and wasnt willing to gamble on rabies.

god i was so pissed and she told me in the hospital room that she would do it again she doesnt care.
"do you have any idea how much this shit costs?"
then i had to bring her back 6 more times since apparently its not just 1 shot but like 6.

man im getting pissed just thinking about it lol.

Dude that’s hilarious. Kids can be so stubborn and cost you a bunch of money fast my daughter isn’t quite 2 yet but she’s already hell on wheels she’s gonna give her mother a heart attack prolly

 

[dcdogz]

Dude that’s hilarious. Kids can be so stubborn and cost you a bunch of money fast my daughter isn’t quite 2 yet but she’s already hell on wheels she’s gonna give her mother a heart attack prolly

the craziest thing is she is EXACTLY like her mom, and my son is EXACTLY like me.
we both know it but dont say it too often because we dont want to piss the other off, but funnily enough when my son is pissed i literally cannot deal with him, but my wife can.

and when my daughter is pissed my wife literally cannot deal with her but i can lol.

sometimes my wife will say man how did our daughter get so sassy lol, i have to bite my tongue soooo hard.

and yep kids are crazy expensive and they find very creative ways to waste your money.

 

[ERock5]

Push day!
Got to go hit push at the big boy gym and holy fuck is all I can say. If I could train at that gym everyday I can almost guarantee my progress would be almost twice as good. Missing out big time. But that’s okay. My day will come. It’s about the kids for now. Anyways I didn’t track nothing but I went hard af in there about halfway through my cruise/ health phase then it will be time to put the petal to the metal!

 

[ERock5]

Plan updates
Upped cardio to 35 mins 5x
Dropped food just a tiny bit
Prolly just hold my weight where it’s at and harden up a bit to finish off the health phase.

Here’s a progress report. The first pic I posted on my log 13 months ago I was 219 fasted. I’m currently 243 fasted and arguably leaner now but if not it’s damn close

 

[Swilly91]

Plan updates
Upped cardio to 35 mins 5x
Dropped food just a tiny bit
Prolly just hold my weight where it’s at and harden up a bit to finish off the health phase.

Here’s a progress report. The first pic I posted on my log 13 months ago I was 219 fasted. I’m currently 243 fasted and arguably leaner now but if not it’s damn close View attachment 248579

Insane transformation buddy! I was gonna post one of my cute gif’s but I have to give credit where credits due! Great work

 

[Oakley6575]

I'm seeing a lot of Mustard clients with the same kind of transformation. Just kidding.

 

[samgraves82]

Plan updates
Upped cardio to 35 mins 5x
Dropped food just a tiny bit
Prolly just hold my weight where it’s at and harden up a bit to finish off the health phase.

Here’s a progress report. The first pic I posted on my log 13 months ago I was 219 fasted. I’m currently 243 fasted and arguably leaner now but if not it’s damn close View attachment 248579

Jealous of the arms and traps

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[Bigjape34]

Plan updates
Upped cardio to 35 mins 5x
Dropped food just a tiny bit
Prolly just hold my weight where it’s at and harden up a bit to finish off the health phase.

Here’s a progress report. The first pic I posted on my log 13 months ago I was 219 fasted. I’m currently 243 fasted and arguably leaner now but if not it’s damn close View attachment 248579

Hell yeah brotha gunna be fun when ya push again maintained some good size in this health phase!!!! Get some !!

 

[ERock5]

Thanks fellas! Y’all are the ones that keep me motivated

 

[BaddieB]

I wish lol. Felt weak af last night

That sucks dude, I'm sorry.

 

[ERock5]

Hit legs last night. Some peoples favorite part of leg day is barely being able to walk when they leave the gym. I happen to dislike that part. My favorite part is the cheat meal that follows
Legs
Friday, Apr 24, 2026 at 6:56pm

Hip Abduction (Machine)
Set 1: 250 lbs x 14
Set 2: 250 lbs x 13
Set 3: 250 lbs x 11
Set 4: 250 lbs x 11

Hack Squat (Machine)
Set 1: 180 lbs x 10
Set 2: 270 lbs x 10
Set 3: 340 lbs x 8

Lying Leg Curl (Machine)
Set 1: 160 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 8
Set 4: 140 lbs x 7

Leg Press (Machine)
Set 1: 810 lbs x 12
Set 2: 810 lbs x 10

Seated Calf Raise
Set 1: 160 lbs x 11
Set 2: 160 lbs x 9
Set 3: 160 lbs x 7

Single Leg Press (Machine)
Set 1: 250 lbs x 11
Set 2: 250 lbs x 9

 

[ERock5]

Hit back late last night just a typical low volume high intensity back day for me. Just now hit delts and upper back my damn shoulders are on fire I love it. Had to change up my approach on shoulder press since I’ve broke the machine 3 times no more gym pin on that machine lol. Just going as slow as possible and pausing in the hole for a good 2-3 seconds this actually made it hard af so that’s good

Delts and upper back
Sunday, Apr 26, 2026 at 1:38pm

Rear Delt Reverse Fly (Machine)
Set 1: 325 lbs x 13
Set 2: 325 lbs x 12
Set 3: 325 lbs x 10

Shoulder Press (Machine Plates)
Set 1: 250 lbs x 10
Set 2: 250 lbs x 7
Set 3: 250 lbs x 6

Lateral Raise (Machine)
Set 1: 270 lbs x 8
Set 2: 245 lbs x 10
Set 3: 245 lbs x 9

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 12
Set 2: 70 lbs x 8
Set 3: 60 lbs x 9

Rear Delt Reverse Fly (Cable)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 8
Set 3: 60 lbs x 7

 

[ERock5]

Push day done!
Solid workout. Pressing strength is down a bit but not to worried it’ll bounce back. Got 3 more weeks of health phase and then it is go time. Just cleaning up and trimming up these next 3 weeks. Very happy with the look right now. Not a bad look at 247. In 3 weeks will be in a really good spot to keep growing
Push
Thursday, Apr 30, 2026 at 6:02pm

Butterfly (Pec Deck)
Set 1: 312.5 lbs x 12
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 8

Single Arm Triceps Pushdown (Cable)
Set 1: 150 lbs x 8
Set 2: 140 lbs x 12
Set 3: 140 lbs x 9

Incline Bench Press (Smith Machine)
Set 1: 315 lbs x 8
Set 2: 295 lbs x 9
Set 3: 295 lbs x 5

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 10
Set 3: 270 lbs x 6

Bench Press (Smith Machine)
Set 1: 315 lbs x 7
Set 2: 315 lbs x 4
Set 3: 295 lbs x 6

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 13
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 7

Cable Fly Crossovers
Set 1: 90 lbs x 10
Set 2: 80 lbs x 11

 

[samgraves82]

Push day done!
Solid workout. Pressing strength is down a bit but not to worried it’ll bounce back. Got 3 more weeks of health phase and then it is go time. Just cleaning up and trimming up these next 3 weeks. Very happy with the look right now. Not a bad look at 247. In 3 weeks will be in a really good spot to keep growing View attachment 249856View attachment 249857
Push
Thursday, Apr 30, 2026 at 6:02pm

Butterfly (Pec Deck)
Set 1: 312.5 lbs x 12
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 8

Single Arm Triceps Pushdown (Cable)
Set 1: 150 lbs x 8
Set 2: 140 lbs x 12
Set 3: 140 lbs x 9

Incline Bench Press (Smith Machine)
Set 1: 315 lbs x 8
Set 2: 295 lbs x 9
Set 3: 295 lbs x 5

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 10
Set 3: 270 lbs x 6

Bench Press (Smith Machine)
Set 1: 315 lbs x 7
Set 2: 315 lbs x 4
Set 3: 295 lbs x 6

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 13
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 7

Cable Fly Crossovers
Set 1: 90 lbs x 10
Set 2: 80 lbs x 11

Big ass arms having ass dude

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[ERock5]

Big ass arms having ass dude

Sent from my motorola razr 2025 using Tapatalk

It’s a blessing and a curse lol

 

[ERock5]

Very solid leg session tonight. Strength is holding up great in the legs. Happy about that. Knees still suck ass but I’ve learned to live with it
Legs
Friday, May 01, 2026 at 6:01pm

Hip Abduction (Machine)
Set 1: 250 lbs x 14
Set 2: 250 lbs x 13
Set 3: 250 lbs x 11

Hack Squat (Machine)
Set 1: 180 lbs x 10
Set 2: 270 lbs x 10
Set 3: 340 lbs x 8

Lying Leg Curl (Machine)
Set 1: 160 lbs x 11
Set 2: 160 lbs x 9
Set 3: 150 lbs x 10

Leg Press (Machine)
Set 1: 810 lbs x 12
Set 2: 810 lbs x 10

Seated Calf Raise
Set 1: 160 lbs x 11
Set 2: 160 lbs x 9
Set 3: 160 lbs x 7

Single Leg Press (Machine)
Set 1: 250 lbs x 11
Set 2: 250 lbs x 9

 

[Chemicalreaction]

Do you have a round about goal for your next push? Your progress you've already made has been insane

 

[ERock5]

Do you have a round about goal for your next push? Your progress you've already made has been insane

Not really chasing any numbers or time frames so really the goal remains the same just keep progressing and add as much solid tissue as possible without getting toooo sloppy.

 

[ERock5]

Pull day
Good solid pull day I’ve kinda just quit logging biceps because I just go off of how the arm is feeling that day so exercises just quite a bit. But seems to be working out just fine

Pull
Saturday, May 02, 2026 at 6:13pm

Single Arm Lat Pulldown
Set 1: 190 lbs x 12
Set 2: 190 lbs x 11

Single Arm Cable Row
Set 1: 190 lbs x 8
Set 2: 170 lbs x 10

Bent Over Row (Barbell)
Set 1: 275 lbs x 12
Set 2: 275 lbs x 10

Seated Row (Machine)
Set 1: 312.5 lbs x 12
Set 2: 312.5 lbs x 10
Set 3: 250 lbs x 12

Rack Pull
Set 1: 365 lbs x 8

 

[ERock5]

Delts and upper back
Workout done. Doing cardio now. Dues paid
Delts and upper back
Sunday, May 03, 2026 at 1:59pm

Rear Delt Reverse Fly (Machine)
Set 1: 335 lbs x 11
Set 2: 335 lbs x 9
Set 3: 335 lbs x 7

Shoulder Press (Machine Plates)
Set 1: 250 lbs x 12
Set 2: 250 lbs x 9
Set 3: 250 lbs x 8

Lateral Raise (Machine)
Set 1: 245 lbs x 12
Set 2: 245 lbs x 10
Set 3: 245 lbs x 9

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 12
Set 2: 70 lbs x 8
Set 3: 60 lbs x 9

Rear Delt Reverse Fly (Cable)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 8
Set 3: 60 lbs x 7

 

[BFulforth]

Delts and upper back
Workout done. Doing cardio now. Dues paid
Delts and upper back
Sunday, May 03, 2026 at 1:59pm

Rear Delt Reverse Fly (Machine)
Set 1: 335 lbs x 11
Set 2: 335 lbs x 9
Set 3: 335 lbs x 7

Shoulder Press (Machine Plates)
Set 1: 250 lbs x 12
Set 2: 250 lbs x 9
Set 3: 250 lbs x 8

Lateral Raise (Machine)
Set 1: 245 lbs x 12
Set 2: 245 lbs x 10
Set 3: 245 lbs x 9

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 12
Set 2: 70 lbs x 8
Set 3: 60 lbs x 9

Rear Delt Reverse Fly (Cable)
Set 1: 70 lbs x 8
Set 2: 60 lbs x 8
Set 3: 60 lbs x 7

Some SERIOUS weights there bro


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[ERock5]

Some SERIOUS weights there bro


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Try to get a little bit stronger every time brother

 

[Montego]

Pull day
Good solid pull day I’ve kinda just quit logging biceps because I just go off of how the arm is feeling that day so exercises just quite a bit. But seems to be working out just fine

Pull
Saturday, May 02, 2026 at 6:13pm

Single Arm Lat Pulldown
Set 1: 190 lbs x 12
Set 2: 190 lbs x 11

Single Arm Cable Row
Set 1: 190 lbs x 8
Set 2: 170 lbs x 10

Bent Over Row (Barbell)
Set 1: 275 lbs x 12
Set 2: 275 lbs x 10

Seated Row (Machine)
Set 1: 312.5 lbs x 12
Set 2: 312.5 lbs x 10
Set 3: 250 lbs x 12

Rack Pull
Set 1: 365 lbs x 8


View attachment 250063View attachment 250065

Now THAT'S a back

 

[ERock5]

Now THAT'S a back

I’ve always heard “shows are won from the back” we will see about that. Going to be nasty in another year

 

[ERock5]

Almost forgot hit push last night. Still holding strong. Getting close to blast off time again. Can’t wait not to much physique change tightening up a little bit and getting tanner lol
Push
Thursday, May 07, 2026 at 5:21pm

Butterfly (Pec Deck)
Set 1: 312.5 lbs x 12
Set 2: 312.5 lbs x 12
Set 3: 312.5 lbs x 10

Single Arm Triceps Pushdown (Cable)
Set 1: 150 lbs x 7
Set 2: 140 lbs x 12
Set 3: 140 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 315 lbs x 9
Set 2: 315 lbs x 7
Set 3: 295 lbs x 8

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 10
Set 3: 270 lbs x 6

Bench Press (Smith Machine)
Set 1: 315 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 13
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 7

Cable Fly Crossovers
Set 1: 90 lbs x 10
Set 2: 80 lbs x 11

Chest Dip
Set 1: 15 reps
Set 2: 10 reps

 

[Montego]

Almost forgot hit push last night. Still holding strong. Getting close to blast off time again. Can’t wait not to much physique change tightening up a little bit and getting tanner lol
Push
Thursday, May 07, 2026 at 5:21pm

Butterfly (Pec Deck)
Set 1: 312.5 lbs x 12
Set 2: 312.5 lbs x 12
Set 3: 312.5 lbs x 10

Single Arm Triceps Pushdown (Cable)
Set 1: 150 lbs x 7
Set 2: 140 lbs x 12
Set 3: 140 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 315 lbs x 9
Set 2: 315 lbs x 7
Set 3: 295 lbs x 8

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 10
Set 3: 270 lbs x 6

Bench Press (Smith Machine)
Set 1: 315 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 13
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 7

Cable Fly Crossovers
Set 1: 90 lbs x 10
Set 2: 80 lbs x 11

Chest Dip
Set 1: 15 reps
Set 2: 10 reps

View attachment 251023

Pretty thick for an almost natty

 

[samgraves82]

Pretty thick for an almost natty

E def natty

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