Approved Log Body transformation Shaneo75 2025

[ironguru]

Motivation and yeah somedays I don't want to be there so he helps me push through.. I don't show this side on here, but most people don't know I lost a child a little over a year ago, I have been through some very dark days, my coach and mentor has helped me get through some pretty ****ed up scenarios. So yeah he is a big benefit to have in my corner

What you’ve been through is really tough brother. Your motivation is genuinely inspiring.

 

[shaneo75]

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

Chest.dips
4 x 15 till failure

Tricep.superset
3.25 x 30 x 3
Tricep extension
Cross body extension
Overhead extension
90 reps each arm


Tricep Cable crossover
4 sets x 20 reps
1 x 6.75
1.x 8.25
1 x 11.75
1 x 13.25




Cable chest flys - hugging a tree
4 x 15 reps
1 x 8.25
1 x 11.75
1.x.13.25
1 x 16.75

Tricep push down
3 x 15 reps
1 x 50kg
1.x.60kg
1 x 70kg

Superset
Skull crushers x 3 15kg bar
Overhead rear x 15 x 3 sets
Eye-level skullcrushers x 15 x 3



Preacher curl cable machine
Superset 30 sec rest each set
10 x 67
10 x 60
10 x 54
12 x 47
12 x 40
15 x 32
20 x 25

Down to 106.8kgs

 

[Dunstone]

9kgs awesome work, on track for a amazing outcome come in week 17!

 

[shaneo75]

Fingers crossed brother, still got a bit to go but coming along nicely..

 

[shaneo75]

Shoulders
4 x 15 reps + warm up controlled tempo
Machine press
1 x 25 warm up
1 x 30
1 x 40
1.x 45
Cybex machine press
1 x 25
1.x 30
1 x 35
1.x 40 3 second pause each rep at bottom
Seated side raise
1 x 20
1.x.30
1.x 40
1.x 45





Rear Peck deck
1 x 30
1 x 35
1.x 40
1 x 50


Cable upright row
1.x.20
1.x.25
1.x.30
1.x 35

Preacher curl
2 x 50
2.x 60




Hammer dumbbell curl
1 x 15
1 x 17.5
1 x 20
1 x 22.5

Abbs your choice
Seated ab crunch
4 x 25 @ 30kgs

 

[shaneo75]

Incline leg press
20 reps x 70kg
35 reps x 85kg
45 reps x 95kg


Leg Extensions
4 x 15
1.x 35
1.x.45
1.x.55
1.x.65

Single
4 x 10
1.x.20
1 x.25
1.x.35
1 x.40


Seated side.leg press
Single
4 x 20
2 x 95
1 x.105
1.x.115

Calf Raises
4 x 12
1.x.65
1.x 75
1.x 85
1.x.95









Seated leg curl
4 x 15
1.x.90
1.x.100
1.x 110
1.x.120


Belt squat machine
4 x 20 reps
1.x 40
1 x 50
1 x 60
1 x 70

Treadmill 10 minutes

 

[ChasetheCase]

That's some volume on the legs!

 

[shaneo75]

Hey brother hope you are well

Yeah cheers cobber

Gonna have to change it up though, feels like it's not enough..

How are you doin?

 

[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 head tricep extension
6 x 15 reps
1 x 28.75
2 x 31.25
1 x 33.75
2 x 36.25
1 x 38.75

Skull Crushers
3 x 20kg x 45 reps

Tricep bench pull back
5 x 15 reps
2 x 11
2 x 18
1 x 25


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 hammer curls
1 x 11.75
1 x 13.25
1 x 16.75
1 x 18.25

Triceps bicep machine
1 x 40
1.x.50
1.x.60
1.x 70

Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5

 

[shaneo75]

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 downs super set with straight arm pull downs 2 sets 12 to 15 reps
1 x 40
1.x.50
1.x.60


Traps 4 sets shrugs ,shoulders to ears slow af 20 reps
4 x 20 x 20kg

Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

Ab s your choice
Lift up knee crunchs
2 x 25

 

[shaneo75]

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 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set

Bicep cable flys
ladders
5, 4 , 3 , 2 ,1
1 x Arm holding
1 x Arm bicep curl
X 5 sets


Tricep assisted dips superset above tricep push downs
3 x 20 reps

 

[hubbles]

Consistent bro.... not much to say on the workouts, they’re top notch. Just keep doing what you’re doing.

 

[shaneo75]

Consistent bro.... not much to say on the workouts, they’re top notch. Just keep doing what you’re doing.

Thank you brother

 

[shaneo75]

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 bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
1 x 40kg
1.x 60kg
1.x 80kg
1 x 100kg

 

[shaneo75]

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 super set with straight arm pull downs 2 sets 12 to 15 reps
1 x 40
1.x.50
1.x.60


Traps 4 sets shrugs ,shoulders to ears slow af 20 reps
4 x 20 x 20kg

Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

 

[shaneo75]

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 extension)
6 x 20

Assisted side chin ups
3 x 20.chin ups

Shrugs
3 x 20
1 x 28.75
1x 31.25
1.x 33.75

Rear shrugs
3 x 25
Planking
3 x 1minute

Ball back ab crunches
4 x 25

 

[shaneo75]

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

Chest.dips
4 x 15 till failure

Tricep.superset
3.25 x 30 x 3
Tricep extension
Cross body extension
Overhead extension
90 reps each arm


Tricep Cable crossover
4 sets x 20 reps
1 x 6.75
1.x 8.25
1 x 11.75
1 x 13.25




Cable chest flys - hugging a tree
4 x 15 reps
1 x 8.25
1 x 11.75
1.x.13.25
1 x 16.75

Tricep push down
3 x 15 reps
1 x 50kg
1.x.60kg
1 x 70kg

Superset
Skull crushers x 3 15kg bar
Overhead rear x 15 x 3 sets
Eye-level skullcrushers x 15 x 3



Preacher curl cable machine
Superset 30 sec rest each set
10 x 67
10 x 60
10 x 54
12 x 47
12 x 40
15 x 32
20 x 25

106.5kgs

 

[Fletch Elliot]

Massive transformation, serious amount of weight dropped already

 

[shaneo75]

Massive transformation, serious amount of weight dropped already

Thank you brother trying

 

[shaneo75]

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 bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
1 x 40kg
1.x 60kg
1.x 80kg
1 x 100kg