Approved Log Body transformation Shaneo75 2025

[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

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

Abduction machine
4 x 50kg

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

 

[AK-47s]

 

[Yokoblade]

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

I would be on the ground calling for a taxi home

 

[shaneo75]

I would be on the ground calling for a taxi home

It was almost.like that yesterday

 

[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

Cable side raise
4 x 15
2 X 3.25
2 x 6.75 superset

Front delt raise
4 x 15
4 x 10kg superseted

10kg weight plate
Front extensions
4 x 15kg

 

[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 20 x 3
Tricep extension
Cross body extension
Overhead extension
60 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



112.3kg, starting to make.progress on more weight loss

 

[ChasetheCase]

2.5kg down? Smashing it!

 

[Yokoblade]

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 20 x 3
Tricep extension
Cross body extension
Overhead extension
60 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



112.3kg, starting to make.progress on more weight loss

Solid chest day there man

 

[shaneo75]

Solid chest day there man

Almost as good as yours brother

 

[Steven]

Solid work bro. I want to do the round foam for the chest flyes too, my shoulders don't like the regular rectangle bench lol

 

[shaneo75]

Yeah I find it help.with posture

 

[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 35kg

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

 

[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 machine
1 x 40
1.x.50
1.x.60
1.x 65

triceps extensions superset close grip curl
1 x 40
1.x.50
1.x.60
1.x 65

Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5
Abbs your choice
100 x 40kg Seated ab crunch