Approved Log Body transformation Shaneo75 2025

[Dunstone]

@shaneo75 50 reps of incline leg press at a 100kg… nice way to move 5t of weight

 

[YAT35Y]

The man leading by example!! Let’s get it brother!

 

[shaneo75]

The man leading by example!! Let’s get it brother!

We got this @YAT35Y

 

[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
15 x 40kg
15 x 60kg
15 x 70kg
15 x 80kg

Chest.dips
4.x.10 reps


Tricep.supersets
Cable tricep rope extensions
20 x 11.25kg x 2
Rope extend with wide spilt
Rope Extensions straight down to quads
20 x 11.25
3 sets


Skull Crushers
10 x 10kg rear Skull Crushers behind head
10 x 10kg skull crusher to forehead
10 x 10kg tricep Chest press
2.further reps @ 15kg bar

 

[trespassing_minds]

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
15 x 40kg
15 x 60kg
15 x 70kg
15 x 80kg

Chest.dips
4.x.10 reps


Tricep.supersets
Cable tricep rope extensions
20 x 11.25kg x 2
Rope extend with wide spilt
Rope Extensions straight down to quads
20 x 11.25
3 sets


Skull Crushers
10 x 10kg rear Skull Crushers behind head
10 x 10kg skull crusher to forehead
10 x 10kg tricep Chest press
2.further reps @ 15kg bar

Who is this ***y beast in the mirror! Wow, Let's go Pappa Shane!
you be careful with these big triceps movements!

 

[shaneo75]

Rear shoulder extension
2 x 10
2 x 20
2 x 25
2 x 30

1 arm machine row
1 x 75
1 x 80
1.x 90
1.x 100
1.x 110
1 x 120

Leg press bent over row
3.x 20
1.x 30

Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
3 x 80

1 arm high row
2 x 50
2 x 60
2.x 70
Dropset
2 x 60
2 x 50

Cable shrugs front
2 x.25

Cable shrugs rear
2 x 25

Plate rear shrugs
2.x 25

Treadmill 20 min


Weight down to 112.9

 

[AK-47s]

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
15 x 40kg
15 x 60kg
15 x 70kg
15 x 80kg

Chest.dips
4.x.10 reps


Tricep.supersets
Cable tricep rope extensions
20 x 11.25kg x 2
Rope extend with wide spilt
Rope Extensions straight down to quads
20 x 11.25
3 sets


Skull Crushers
10 x 10kg rear Skull Crushers behind head
10 x 10kg skull crusher to forehead
10 x 10kg tricep Chest press
2.further reps @ 15kg bar

Machine my bro.. going to be an awesome 16 weeks for you! Looking forward to it!

 

[ironguru]

20kgs off, you got this matey.

Stick to the plan and weight should fall off.

 

[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.

 

[shaneo75]

20kgs off, you got this matey.

Stick to the plan and weight should fall off.

That's the plan cobber 1kg gone thus far, more is yet to come

 

[trespassing_minds]

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.

will need to change your name from Pappa Shane to quad Zila Shane soon! seriously a solid leg sesh

 

[shaneo75]

will need to change your name from Pappa Shane to quad Zila Shane soon! seriously a solid leg sesh

It's only a small session cobber..

Hit all leg muscle groups in one session with form and always time under tension

 

[YAT35Y]

Rear shoulder extension
2 x 10
2 x 20
2 x 25
2 x 30

1 arm machine row
1 x 75
1 x 80
1.x 90
1.x 100
1.x 110
1 x 120

Leg press bent over row
3.x 20
1.x 30

Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
3 x 80

1 arm high row
2 x 50
2 x 60
2.x 70
Dropset
2 x 60
2 x 50

Cable shrugs front
2 x.25

Cable shrugs rear
2 x 25

Plate rear shrugs
2.x 25

Treadmill 20 min


Weight down to 112.9

Man I’ve completely forgotten about doing shrugs hey used to love plate shrugs. Might have to add back in the mix I reckon

 

[YAT35Y]

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.

Got a cramp in my calves just reading this haha

 

[shaneo75]

Man I’ve completely forgotten about doing shrugs hey used to love plate shrugs. Might have to add back in the mix I reckon

have just been introduced to them and I love them, they are great on back day

 

[shaneo75]

Got a cramp in my calves just reading this haha

Was a good excercise day

 

[shaneo75]

30 minutes tread mill
15 x ab crunches x 4
25 x Seated ab crunches x 4

Small day today as it was supposed to be day off.

 

[Dunstone]

30 minutes tread mill
15 x ab crunches x 4
25 x Seated ab crunches x 4

Small day today as it was supposed to be day off.

Nice @shaneo75, rest day with focus.

 

[shaneo75]

Nice @shaneo75, rest day with focus.

And was bored so little session just for movement

 

[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
15 x 40kg
15 x 60kg
15 x 70kg
15 x 80kg

Chest.dips
4 x 15

Tricep.superset
3.25 x 20 x 3
Tricep extension
Cross body extension
Overhead extension
60 reps each arm


Skull Crushers
10 x 15kg rear Skull Crushers behind head
10 x 15kg skull crusher to forehead
10 x 15kg tricep Chest press
2 x further reps

15 minutes treadmill