Approved Log Body transformation Shaneo75 2025

[shaneo75]

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 everyone in this competition.

You are all hero's to me and I thank each and everyone of you for your guidance and kind words..

 

[Dunstone]

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 everyone in this competition.

You are all hero's to me and I thank each and everyone of you for your guidance and kind words..

Listening to your body is crucial, and embracing a rest day can lead to significant growth. It’s a valuable opportunity to nourish and repair yourself, setting the stage for future training sessions. While adhering to a meal plan may present some challenges, remember that achieving a caloric deficit is a gradual process. Allowing yourself a small indulgence occasionally can contribute to a balanced approach, so be kind to yourself throughout this journey. Keep in mind that recovery is always within reach. The challenge of this 17-week competition requires a strong mental game, and it’s important to recognise that we all have regular lives to manage. I believe in your strength, and the significant progress you’ve made is just the beginning of an exciting next phase.

Keep pushing forward! We all have got this

 

[ironguru]

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 everyone in this competition.

You are all hero's to me and I thank each and everyone of you for your guidance and kind words..

Rest day well earned!

 

[shaneo75]

Listening to your body is crucial, and embracing a rest day can lead to significant growth. It’s a valuable opportunity to nourish and repair yourself, setting the stage for future training sessions. While adhering to a meal plan may present some challenges, remember that achieving a caloric deficit is a gradual process. Allowing yourself a small indulgence occasionally can contribute to a balanced approach, so be kind to yourself throughout this journey. Keep in mind that recovery is always within reach. The challenge of this 17-week competition requires a strong mental game, and it’s important to recognise that we all have regular lives to manage. I believe in your strength, and the significant progress you’ve made is just the beginning of an exciting next phase.

Keep pushing forward! We all have got this

Thank you brother

 

[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]

Start with rear shoulders
Peck deck machine once more But..
Single arm super slow mind muscle concetion, non stop left side right side and so on for 6 sets 12 to 15 rep's
1 x 15 warm up
2 x 25
2 x 35
2 x 45

Seated cable row ( wide grip)
1 warm up
1 x 30
3 working, Small or narrow grip 3 working
1 x 35
1 x 40
1.x 45



Next leg press row( on leg machine I showed you) super slow and controlled 3 working sets
3 x 20kg

Machine lat pull down( you choose machine) 4 working sets
1 x 25
1 x 35
1 x 45
1 x 55

Assisted chin up,, narrow grip 1 set failure, wide grip 1 set to failure

Traps you choose 4 sets
4 x 20kg each side

,


abs you choose
Seated ab crunch
4 x 30kg

 

[shaneo75]

Lying leg curls 2 warm up sets 12-15 reps 3 working set 8 to 12 reps
2 x 25 warm ups
1.x 45
1 x 55
1.x.65
Seated leg curl 1 bridge set 10 to 12 reps
3 working sets 10 reps
1 x 75
1.x 90
1 x 110
1 x 130
Hamstring deadlift machine 3 working set( don't use your back ,feel it in ass and hamstring, stick your ass out)
1.x.40
2 x 50





Hack squat 7 sets 12 to 15 reps ONLY 30 secs rest in between each set, deep controlled
7 x 40
Legs were on fire

Leg extension 1 set for 60 sec ,don't care about reps 60 secs non stop
42 reps in 60
ALL LEGS 3secs on the negative 2 sec on the positive
ie going down count 1 2 3 going up count 1 2

Calf's 7 sets 30 sec rest in between each set 20 reps of what ever u can do for calfs
7 x Standing Calf Raises 30.seconds between each one.

 

[Dunstone]

Lying leg curls 2 warm up sets 12-15 reps 3 working set 8 to 12 reps
2 x 25 warm ups
1.x 45
1 x 55
1.x.65
Seated leg curl 1 bridge set 10 to 12 reps
3 working sets 10 reps
1 x 75
1.x 90
1 x 110
1 x 130
Hamstring deadlift machine 3 working set( don't use your back ,feel it in ass and hamstring, stick your ass out)
1.x.40
2 x 50





Hack squat 7 sets 12 to 15 reps ONLY 30 secs rest in between each set, deep controlled
7 x 40
Legs were on fire

Leg extension 1 set for 60 sec ,don't care about reps 60 secs non stop
42 reps in 60
ALL LEGS 3secs on the negative 2 sec on the positive
ie going down count 1 2 3 going up count 1 2

Calf's 7 sets 30 sec rest in between each set 20 reps of what ever u can do for calfs
7 x Standing Calf Raises 30.seconds between each one.

Great job on that leg workout! To help reduce any lactic acid buildup, it might be beneficial to spend about 10 minutes on the bike. This way, you can hopefully feel more comfortable and ready to walk tomorrow.

 

[shaneo75]

Great job on that leg workout! To help reduce any lactic acid buildup, it might be beneficial to spend about 10 minutes on the bike. This way, you can hopefully feel more comfortable and ready to walk tomorrow.

Do 10 minutes on the treadmill at the end of every session

 

[Dunstone]

Do 10 minutes on the treadmill at the end of every session

I've just added a 10-minute slow stair master session to finish legs…

 

[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


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

 

[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

 

[Fletch Elliot]

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

Still smashing it out @shaneo75

I'm loving the cable upright row at the moment. 35kgs would have your delts and upper traps firing!

 

[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

 

[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


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

 

[shaneo75]

Incline leg press
20 reps x 80kg
35 reps x 90kg
45 reps x 100kg


Leg Extensions
4 x 15
1.x 40
1.x.50
1.x.60
1.x.70

Single
4 x 12
1.x.25
1 x.30
1.x.40
1 x.45


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 15 reps
1.x 45
1 x 55
1 x 65
1 x 75

Treadmill 10 minutes

 

[Dunstone]

Incline leg press
20 reps x 80kg
35 reps x 90kg
45 reps x 100kg


Leg Extensions
4 x 15
1.x 40
1.x.50
1.x.60
1.x.70

Single
4 x 12
1.x.25
1 x.30
1.x.40
1 x.45


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 15 reps
1.x 45
1 x 55
1 x 65
1 x 75

Treadmill 10 minutes

@shaneo75 You’re demonstrating a commendable consistency in your approach to the program, much like clockwork. Keep up the great work!

 

[ironguru]

Absolutely smashing it. Training with your injuries like that isn’t easy at all, but you’re clearly making it work. I’d just say don’t stress the leg work too much. Need to keep them safe

Your upper body days are looking really solid and consistent as well

 

[Fletch Elliot]

Absolute work horse @shaneo75