Show date TBD

[Bigjape34]

Push workout last night
Push
Thursday, Feb 19, 2026 at 7:01pm

Butterfly (Pec Deck)
Set 1: 275 lbs x 12
Set 2: 275 lbs x 12
Set 3: 275 lbs x 9

Single Arm Triceps Pushdown (Cable)
Set 1: 110 lbs x 12
Set 2: 110 lbs x 10
Set 3: 110 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 295 lbs x 13
Set 2: 295 lbs x 10
Set 3: 295 lbs x 9

Lateral Raise (Machine)
Set 1: 225 lbs x 12
Set 2: 225 lbs x 11
Set 3: 225 lbs x 9

Bench Press (Smith Machine)
Set 1: 295 lbs x 6
Set 2: 275 lbs x 9
Set 3: 245 lbs x 12

Rear Delt Reverse Fly (Machine)
Set 1: 275 lbs x 11
Set 2: 275 lbs x 9
Set 3: 275 lbs x 8

Cable Fly Crossovers
Set 1: 70 lbs x 12
Set 2: 70 lbs x 11

Chest Dip
Set 1: 19 reps
Set 2: 13 reps

Killed this workout and progressed everywhere and need to go up even more in some places. Chest felt like someone stuck a damn air pump in it
View attachment 236048View attachment 236049

Looking solid man some good quality sets there !

 

[ERock5]

Looking solid man some good quality sets there !

Thanks brother! Getting so much more out of focusing on slow eccentric and good form. Once one masters that is when the real growing starts lol. Before I would just sloppy style lift as much as I could and would hit every muscle except the one I was trying to hit

 

[dcdogz]

Thanks brother! Getting so much more out of focusing on slow eccentric and good form. Once one masters that is when the real growing starts lol. Before I would just sloppy style lift as much as I could and would hit every muscle except the one I was trying to hit

On the same path at the moment.
Didn't realize how sloppy I was until I started recording. Makes a big difference!

 

[ERock5]

On the same path at the moment.
Didn't realize how sloppy I was until I started recording. Makes a big difference!

100% dude. Once mind to muscle connection is made you will know it! lol

 

[ERock5]

Hit legs tonight, all the extra food today felt great. Was in heaven lol. Coach said I was training like a puss so had to step it up and start pushing heavier weight. No more high rep shit for now. Get strong.. get big!

Legs
Friday, Feb 20, 2026 at 5:21pm

Hip Adduction (Machine)
Set 1: 180 lbs x 11
Set 2: 180 lbs x 9
Set 3: 170 lbs x 11

Hip Abduction (Machine)
Set 1: 212.5 lbs x 10
Set 2: 212.5 lbs x 10
Set 3: 212.5 lbs x 9

Hack Squat (Machine)
Set 1: 90 lbs x 8
Set 2: 180 lbs x 8
Set 3: 270 lbs x 8
Set 4: 360 lbs x 11
Set 5: 360 lbs x 6

Lying Leg Curl (Machine)
Set 1: 140 lbs x 12
Set 2: 140 lbs x 10
Set 3: 130 lbs x 10

Leg Press (Machine)
Set 1: 630 lbs x 12
Set 2: 630 lbs x 11
Set 3: 630 lbs x 9

Seated Calf Raise
Set 1: 130 lbs x 14
Set 2: 130 lbs x 12
Set 3: 130 lbs x 9

 

[Montego]

Hit legs tonight, all the extra food today felt great. Was in heaven lol. Coach said I was training like a puss so had to step it up and start pushing heavier weight. No more high rep shit for now. Get strong.. get big!

Legs
Friday, Feb 20, 2026 at 5:21pm

Hip Adduction (Machine)
Set 1: 180 lbs x 11
Set 2: 180 lbs x 9
Set 3: 170 lbs x 11

Hip Abduction (Machine)
Set 1: 212.5 lbs x 10
Set 2: 212.5 lbs x 10
Set 3: 212.5 lbs x 9

Hack Squat (Machine)
Set 1: 90 lbs x 8
Set 2: 180 lbs x 8
Set 3: 270 lbs x 8
Set 4: 360 lbs x 11
Set 5: 360 lbs x 6

Lying Leg Curl (Machine)
Set 1: 140 lbs x 12
Set 2: 140 lbs x 10
Set 3: 130 lbs x 10

Leg Press (Machine)
Set 1: 630 lbs x 12
Set 2: 630 lbs x 11
Set 3: 630 lbs x 9

Seated Calf Raise
Set 1: 130 lbs x 14
Set 2: 130 lbs x 12
Set 3: 130 lbs x 9

Nobody ever got huge lifting pink dumbbells

 

[ERock5]

Nobody ever got huge lifting pink dumbbells

Guess this means no more working out in the yoga section

 

[Standfast]

Man solid ass work and killer log big Rock!

 

[ERock5]

Man solid ass work and killer log big Rock!

Thanks brother! Glad to see you here!

 

[ERock5]

Just demolished that pull day. Went as heavy as my poor ole back could handle. Prolly gonna hate myself for it tomorrow I’m a little watery at this point but i don’t even care cause I’m growing like a teenager hitting a growth spout and strong as fucking gorilla right now. When things are rolling like this I say ride that shit till the wheels fall off. Back was so pumped I could hardly do my poses. Couldn’t do a rear lat spread at all arms wouldn’t reach back there

 

[ERock5]

Delts and upper back tonight. Delts are on fire right now
That’s all lol
Delts and upper back
Sunday, Feb 22, 2026 at 6:08pm

Rear Delt Reverse Fly (Machine)
Set 1: 275 lbs x 13
Set 2: 275 lbs x 12
Set 3: 275 lbs x 10

Shoulder Press (Machine Plates)
Set 1: 285 lbs x 13
Set 2: 285 lbs x 10
Set 3: 285 lbs x 9

Lateral Raise (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 11
Set 3: 235 lbs x 10

Shrug (Barbell)
Set 1: 345 lbs x 12
Set 2: 345 lbs x 9

Lateral Raise (Cable)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10
Set 3: 60 lbs x 8

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 8
Set 2: 50 lbs x 8
Set 3: 40 lbs x 10

 

[ERock5]

December 21st to now. This is why I love to take pictures

 

[ERock5]

Arms and legs last night
Adductors 4 sets
Ez bar curl 4 sets
Rdl 3 sets
V bar push down 4 sets
Hack squat 3 sets
Straight bar curl 3 sets
Leg curl 4 sets
Single arm tricep extensions 3 sets
Leg extensions 4 sets
Went to the other small gym in town just mostly for the leg extension machine. The one at my regular gym is trash. Ended up playing around on the hack squat machine they have that I didn’t like before and think I figured out the settings that work for me. Didn’t push real hard on these was mostly just trying to get a feel for it but next week it’s on lol. So will prolly trade my hack squats on Friday at my regular gym out to like a smith squat or something just find what works best for me and gets the most work on my quads

 

[GainTrain]

December 21st to now. This is why I love to take pictures
View attachment 236748

Fuck yeah dude that’s some solid gains right there! What’s the weight difference? Monte is a wizard!!

 

[ERock5]

Fuck yeah dude that’s some solid gains right there! What’s the weight difference? Monte is a wizard!!

Yeah man he’s great. Couldn’t ask for a better person to lead the way. And about 38 lbs difference

 

[ERock5]

Check ins from today. Despite the food increase weight is exact same as last week so that’s definitely a good sign. We will see what trick coach has up his sleeve this week

 

[ERock5]

Push workout tonight. Kilt it
Push
Thursday, Feb 26, 2026 at 5:20pm

Butterfly (Pec Deck)
Set 1: 287.5 lbs x 12
Set 2: 287.5 lbs x 10
Set 3: 287.5 lbs x 9

Single Arm Triceps Pushdown (Cable)
Set 1: 120 lbs x 10
Set 2: 110 lbs x 12
Set 3: 110 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 315 lbs x 11
Set 2: 315 lbs x 8
Set 3: 295 lbs x 9

Lateral Raise (Machine)
Set 1: 235 lbs x 12
Set 2: 235 lbs x 11
Set 3: 235 lbs x 9

Bench Press (Smith Machine)
Set 1: 295 lbs x 8
Set 2: 275 lbs x 9
Set 3: 275 lbs x 6

Rear Delt Reverse Fly (Machine)
Set 1: 287.5 lbs x 11
Set 2: 287.5 lbs x 9
Set 3: 287.5 lbs x 8

Cable Fly Crossovers
Set 1: 70 lbs x 12
Set 2: 70 lbs x 11

Chest Dip
Set 1: 19 reps
Set 2: 13 reps

 

[Montego]

More weight

 

[ERock5]

More weight

You right. I definitely atleast had an extra rep or 2 somewhere

 

[ERock5]

Legs last night
Since I do my other leg day at a different gym and I fell in love with the hack squat there this week I switched out hack squats for good ole barbell squats. Will take me a bit to get comfortable with it since I never done them consistently but was able to get ass to ankles on them with real slow good motion so I think they will be very productive for me and give me a little more variety
Legs
Friday, Feb 27, 2026 at 5:05pm

Hip Abduction (Machine)
Set 1: 212.5 lbs x 11
Set 2: 212.5 lbs x 10
Set 3: 212.5 lbs x 10

Squat (Barbell)
Set 1: 315 lbs x 5
Set 2: 315 lbs x 4
Set 3: 315 lbs x 4

Lying Leg Curl (Machine)
Set 1: 150 lbs x 9
Set 2: 140 lbs x 11
Set 3: 130 lbs x 10
Set 4: 120 lbs x 10

Leg Press (Machine)
Set 1: 680 lbs x 12
Set 2: 680 lbs x 11
Set 3: 680 lbs x 7

Seated Calf Raise
Set 1: 130 lbs x 16
Set 2: 130 lbs x 14
Set 3: 130 lbs x 11

Single Leg Press (Machine)
Set 1: 210 lbs x 8
Set 2: 210 lbs x 7

 

[ERock5]

Pull day complete with good progress
Other bicep movements plugged in in between sets not logged
Pull
Saturday, Feb 28, 2026 at 1:55pm

Single Arm Lat Pulldown
Set 1: 185 lbs x 12
Set 2: 185 lbs x 11
Set 3: 185 lbs x 9

Single Arm Cable Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 9

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

Seated Incline Curl (Dumbbell)
Set 1: 35 lbs x 9
Set 2: 35 lbs x 8

Seated Row (Machine)
Set 1: 347.5 lbs x 13
Set 2: 347.5 lbs x 9
Set 3: 312.5 lbs x 10

Bicep Curl (Barbell)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 8

 

[Montego]

Legs last night
Since I do my other leg day at a different gym and I fell in love with the hack squat there this week I switched out hack squats for good ole barbell squats. Will take me a bit to get comfortable with it since I never done them consistently but was able to get ass to ankles on them with real slow good motion so I think they will be very productive for me and give me a little more variety
Legs
Friday, Feb 27, 2026 at 5:05pm

Hip Abduction (Machine)
Set 1: 212.5 lbs x 11
Set 2: 212.5 lbs x 10
Set 3: 212.5 lbs x 10

Squat (Barbell)
Set 1: 315 lbs x 5
Set 2: 315 lbs x 4
Set 3: 315 lbs x 4

Lying Leg Curl (Machine)
Set 1: 150 lbs x 9
Set 2: 140 lbs x 11
Set 3: 130 lbs x 10
Set 4: 120 lbs x 10

Leg Press (Machine)
Set 1: 680 lbs x 12
Set 2: 680 lbs x 11
Set 3: 680 lbs x 7

Seated Calf Raise
Set 1: 130 lbs x 16
Set 2: 130 lbs x 14
Set 3: 130 lbs x 11

Single Leg Press (Machine)
Set 1: 210 lbs x 8
Set 2: 210 lbs x 7

Better

 

[Montego]

Pull day complete with good progress
Other bicep movements plugged in in between sets not logged
Pull
Saturday, Feb 28, 2026 at 1:55pm

Single Arm Lat Pulldown
Set 1: 185 lbs x 12
Set 2: 185 lbs x 11
Set 3: 185 lbs x 9

Single Arm Cable Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 9

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

Seated Incline Curl (Dumbbell)
Set 1: 35 lbs x 9
Set 2: 35 lbs x 8

Seated Row (Machine)
Set 1: 347.5 lbs x 13
Set 2: 347.5 lbs x 9
Set 3: 312.5 lbs x 10

Bicep Curl (Barbell)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 8

More weight

 

[ERock5]

Delts and upper back. Damn what a session. Shoulders demolished traps on fire. Mission accomplished!
“Everybody wanna be big but don’t nobody wanna lift no heavy weight”
-Ronnie Coleman

Delts and upper back
Sunday, Mar 01, 2026 at 5:34pm

Rear Delt Reverse Fly (Machine)
Set 1: 300 lbs x 11
Set 2: 300 lbs x 10
Set 3: 300 lbs x 9

Shoulder Press (Machine Plates)
Set 1: 295 lbs x 11
Set 2: 295 lbs x 10
Set 3: 295 lbs x 8

Lateral Raise (Machine)
Set 1: 245 lbs x 10
Set 2: 245 lbs x 8
Set 3: 245 lbs x 7

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

Lateral Raise (Cable)
Set 1: 70 lbs x 7
Set 2: 60 lbs x 11

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9
Set 3: 60 lbs x 8

 

[ERock5]

Hit 250 on the gym scale and still have abs. Even if they’re a little washed out

 

[Bigjape34]

Hit 250 on the gym scale and still have abs. Even if they’re a little washed out
View attachment 238088

Hell yeah man !!

 

[Montego]

Hit 250 on the gym scale and still have abs. Even if they’re a little washed out
View attachment 238088

That's a solid 250

 

[ERock5]

Arms and legs last night, very good quality session. The hack squat sets are going to look all fucked but I was trying to dial in form and settings on this hack squat machine since I’ll be using it from now on.
Arms and legs
Tuesday, Mar 03, 2026 at 6:18pm

Hip Adduction (Machine)
Set 1: 220 lbs x 13
Set 2: 220 lbs x 11
Set 3: 220 lbs x 10
Set 4: 220 lbs x 9

Bicep Curl (Cable)
Set 1: 154 lbs x 12
Set 2: 154 lbs x 11
Set 3: 154 lbs x 10
Set 4: 154 lbs x 8

Hack Squat (Machine)
Set 1: 200 lbs x 10
Set 2: 250 lbs x 8
Set 3: 250 lbs x 7
Set 4: 250 lbs x 8

Triceps Pushdown
Set 1: 220 lbs x 12
Set 2: 220 lbs x 9
Set 3: 220 lbs x 7
Set 4: 220 lbs x 6

Seated Leg Curl (Machine)
Set 1: 211 lbs x 11
Set 2: 211 lbs x 8
Set 3: 198 lbs x 9

Leg Extension (Machine)
Set 1: 284 lbs x 14
Set 2: 284 lbs x 11
Set 3: 284 lbs x 9

Really starting to see huge growth in my legs which was the main goal of this growth phase

 

[ERock5]

Check ins this morning. I know I need to shave lol

 

[Meetketchup]

Check ins this morning. I know I need to shave lol

The best way to drop an appearance 2-3% of bodyfat.

Quads definitely growing. Building that sweep.