Recent content by shaneo75

Arm day Dip machine superset with preacher curl 1 x warm up 1 x 25 1 x 60 1.x.70 1.x 80 Superset Preacher curl 1 x 45 1.x 55 1.x 65 1.x 75 Rope triceps extension cable superset 1 x 28.75 1.x 31.25 1.x 33.75 1 x 36.25 Rope hammer curls 1 x 11.75 1 x 13.25 1 x 16.75 1 x 18.25 Triceps bicep...

Rear dely fly isolated arm 7 x 15 2.x 25 2 x 45 2.x 65 1.x.75 Seated Row 5 x 20 2 x 30 2 x 40 1.x.50 Standing isolated Seated row 6 x 20 2.x.20 2.x 40 2 x 60 Rear shoulder extension 6 x 20 2.x.20 2 x 40 2.x.60 Legpress bent over row superset ( 1 x 10 slow full.extension 10 x fast full...

Leg press 5 sets 20 reps each set 5 set x 50kg Hack squat 6 sets 10 reps each set Tempo and form and solid quad activation 8 x 20kg Leg extension superset 2 x 80kg double and single 2 x 54kg single 4 x 47 x 6 slow and controlled reps Hamstring curl 4 sets 12 reps each Squeeze at bottom...

Gotta keep up with you cobber

Back traps rear shoulders abbs are next chin ups 6 sets to failure 6 x sets to failure 1 arm machine row mid back, 1 warm up 20 reps slow and steady 1.x.20 warm up @ 40kg 3 working slow as **** 10 to 12 reps 1 x 45 1.x.50 1. x 60 High row 4 sets half fulls 10 to 12 reps lat pull downs super...

Around another 10kgs I reckon, then slow down a bit

Chest, Peck deck superset assist dips 4 to 6 sets 16 to 8 reps 1 x 25 warm up 1 x 40 1 x 50 1 x 60 1.x.70 4 x 12 dips superset Cybex incline press 4 sets 10 to 8 reps 1 x 35 1.x 40 1 x 45 1.x.50 Machine press 3 sets all done as drop sets 1 x 40 1 x 50 1 x 60 Peck deck 2 sets 20 reps 2...

Leg press 5 sets 20 reps each set 5 set x 50kg Hack squat 6 sets 10 reps each set Tempo and form and solid quad activation 8 x 20kg Leg extension superset 2 x 80kg double and single 2 x 54kg single 4 x 47 x 6 slow and controlled reps Hamstring curl 4 sets 12 reps each Squeeze at bottom...

Chest, Peck deck superset assist dips 4 to 6 sets 16 to 8 reps 1 x 25 warm up 1 x 40 1 x 50 1 x 60 1.x.70 4 x 12 dips superset Cybex incline press 4 sets 10 to 8 reps 1 x 35 1.x 40 1 x 45 1.x.50 Machine press 3 sets all done as drop sets 1 x 40 1 x 50 1 x 60 Peck deck 2 sets 20 reps 2...

Bpc vial put 1.5ml, so 1 and a half diabetic syringes in it, then draw it out and put in TB vial, both should be vacuum sealed so should just draw the water in. Put an extra 1 ml water in the TB vial, draw up .5ml in each inject it staright into jnee

Ok number 1, don't use bas water, its salt water that will break down the compound in each vial deeming them useless... use injectable water, or sterile water Bpc vial put 1.5ml, so 1 and a half diabetic syringes in it, then draw it out and put in TB vial, both should be vacuum sealed so should...

Tricep Cable extension 3 ways 1 x set 60 both arms Straight down x 20 Across body x 20 Arm over head x 20 Full extensions to work short head and long head of tricep Felt the burn after 10 Weight 8.75 kgs x 3 sets Tricep bar push down 6 x 15 reps 1 x 28.75 2 x 31.25 1 x 33.75 2 x 36.25 1 x 38.75...

Tricep Cable extension 3 ways 1 x set 60 both arms Straight down x 20 Across body x 20 Arm over head x 20 Full extensions to work short head and long head of tricep Felt the burn after 10 Weight 8.75 kgs x 3 sets Tricep bar push down 6 x 15 reps 1 x 28.75 2 x 31.25 1 x 33.75 2 x 36.25 1 x 38.75...

Back traps rear shoulders abbs are next chin ups 6 sets to failure 6 x sets to failure 1 arm machine row mid back, 1 warm up 20 reps slow and steady 1.x.20 warm up @ 40kg 3 working slow as **** 10 to 12 reps 1 x 45 1.x.50 1. x 60 High row 4 sets half fulls 10 to 12 reps lat pull downs super...