Recent content by shaneo75

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 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 Over...

Thank you brother

Much needed rest day today lads, been trying to stay consistent throughout this whole competition. I have to admit I have had so.e bad eating days where I think fuk it, but to see the scales drop and not lose alot of lean muscle, pretty happy. I could not do this without all the support from...

Beast of a workout

Leg press 5 sets 20 reps each set Warm up set x 50kg 2 x 90kg 3 x 120kg Hack squat 4 sets 10 reps each set Tempo and form and solid quad activation 2 x 40kg 2 x 50kg Leg extension superset 2 x 40kg double and single 2 x 47kg double and single Hamstring curl 4 sets 12 reps each Squeeze at...

Thank you brother trying

Peck deck flys, round foam behind back Floating off seat 20 x 40kg 20 x 60kg 15 x 70kg 10 x 80kg Chest press cyblex both arms.up One down one up 20 x 30kg 20.x 50kg 20.x 50kg Dual press 25 x 50kg Chest press incline Seated superset chest dips 15 x 40kg 15 x 60kg 15 x 70kg 15 x 80kg...

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...

Back traps rear shoulders are next assistance 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...

Leg press 5 sets 20 reps each set Warm up set x 50kg 2 x 90kg 3 x 120kg Hack squat 4 sets 10 reps each set Tempo and form and solid quad activation 2 x 40kg 2 x 50kg Leg extension superset 2 x 40kg double and single 2 x 47kg double and single Hamstring curl 4 sets 12 reps each Squeeze at...

Thank you brother

Upper Chest flys 5 x 15 1 x 6.25 1.x 8.75 1.x 11.25 1 x 13.75 1 x 16.25 Converging chest press 5 x 12 2 x 40 2.x 50 2.x.60 Multi Lateral chest press 5 x 15 1 x 35 1 x 45 1 x 55 2 x 65 Seated chest press 5 x 15 2 x 50 2.x 55 1 x 60 30o Incline bench cable chest fly 4 x 20 reps 3 x 6.25 1 x...

Back traps rear shoulders abbs are next assistance 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...

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 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 Over...

Go you good thing!!!