Approved Log Body transformation Shaneo75 2025

[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

 

[Dunstone]

Consistency is important and your results will come, your workouts demonstrate’s what that looks like. Great work!

 

[shaneo75]

Consistency is important and your results will come, your workouts demonstrate’s what that looks like. Great work!

Thank you brother appreciated

 

[shaneo75]

Really starting to.feel the energy drop with less food, down to 2000 cals is probably not the best scenario, so have bumped it back up to 2400.
Will see how this goes this week
On target with weight loss still, sitting at 109.4kg
So down 6kg in 3 weeks.


Cable for lower chest( the last part of the ladders we did) elbows high and square hands meet at your crutch 6 sets 2 warm up 4 working
2.x.7.5 warm ups
2 x 10
2.x 12.5
2 x 15kg

Flat bench hammer bench 1 bridge set 4 working
1.x.20kg
2 x.30kg
2.x.40kg

Incline Smith machine press 1 bridge 3 working
1.x. 20kg
2 x 30kg
1.x.40kg

2 sets of machine press to finish in dropset format

2.x.60kg

Triceps
Rope extension flick out 1 warm up 4 working
1 x 28.75kg
1 x.31.25kg
1 x 33.75kg
2.x.36.25kg

Dumbbell kick backs 2 sets
2 x 12.5kg

Seated machine dips 4 sets dropsets
3 x 95kg
Dropset 3 x 50kg

 

[Dunstone]

Really starting to.feel the energy drop with less food, down to 2000 cals is probably not the best scenario, so have bumped it back up to 2400.
Will see how this goes this week
On target with weight loss still, sitting at 109.4kg
So down 6kg in 3 weeks.


Cable for lower chest( the last part of the ladders we did) elbows high and square hands meet at your crutch 6 sets 2 warm up 4 working
2.x.7.5 warm ups
2 x 10
2.x 12.5
2 x 15kg

Flat bench hammer bench 1 bridge set 4 working
1.x.20kg
2 x.30kg
2.x.40kg

Incline Smith machine press 1 bridge 3 working
1.x. 20kg
2 x 30kg
1.x.40kg

2 sets of machine press to finish in dropset format

2.x.60kg

Triceps
Rope extension flick out 1 warm up 4 working
1 x 28.75kg
1 x.31.25kg
1 x 33.75kg
2.x.36.25kg

Dumbbell kick backs 2 sets
2 x 12.5kg

Seated machine dips 4 sets dropsets
3 x 95kg
Dropset 3 x 50kg

Hey @shaneo75, great job on losing those first 6kgs! It’s really important to listen to your body, and I think it’s a smart move to add some calories back in. I completely understand how challenging it can be to monitor your own training and nutrition without pushing too hard too quickly. Personally, unless I'm on a mini cut—where I aim to be in and out within 6-8 weeks, or maybe up to 10 weeks if I'm blasting. I usually only adjust my diet after I've given the previous reduction enough time to show results. I look for visual changes, weight fluctuations, and measurement updates before making any further changes.

For a cut planned for 12 weeks or more, I typically aim for an average drop of about 250-500g a week. It's all about finding what works best for you! 17wks is a marathon not a sprint your got this.

 

[hubbles]

Nice bro... 6kg down in 3 weeks

 

[shaneo75]

Nice bro... 6kg down in 3 weeks

Hard work, good diet and a little help with so.e retatrutide works.wonders

 

[shaneo75]

Hey @shaneo75, great job on losing those first 6kgs! It’s really important to listen to your body, and I think it’s a smart move to add some calories back in. I completely understand how challenging it can be to monitor your own training and nutrition without pushing too hard too quickly. Personally, unless I'm on a mini cut—where I aim to be in and out within 6-8 weeks, or maybe up to 10 weeks if I'm blasting. I usually only adjust my diet after I've given the previous reduction enough time to show results. I look for visual changes, weight fluctuations, and measurement updates before making any further changes.

For a cut planned for 12 weeks or more, I typically aim for an average drop of about 250-500g a week. It's all about finding what works best for you! 17wks is a marathon not a sprint your got this.

I am averaging 250 g to 350 g per day some days more, some days less..

But it's working so far

 

[Dunstone]

I am averaging 250 g to 350 g per day some days more, some days less..

But it's working so far

I wasn't aware that Reta was being considered. Could you clarify if you're taking it as a microdose or on a weekly basis? It would be interesting to see a log of your Reta usage, as it would provide a different perspective.

 

[shaneo75]

I wasn't aware that Reta was being considered. Could you clarify if you're taking it as a microdose or on a weekly basis? It would be interesting to see a log of your Reta usage, as it would provide a different perspective.

Hey mate I am.using it twice a week @ 6iu Bi weekly, so I have it Mondays and Thursdays.

 

[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

Hip Abduction machine
4 x 50kg

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

Weight 109.2kg

 

[ironguru]

So down 6kg in 3 weeks

That's damn good Shane! You should be proud with that, just need to keep at it. I'm just thinking you might need to come up with a plan on when that drop usually slows down, especially once some of the initial water weight and glycogen is gone. Maybe adjusting calories, adding cardio or even doing a diet break.

 

[shaneo75]

That's damn good Shane! You should be proud with that, just need to keep at it. I'm just thinking you might need to come up with a plan on when that drop usually slows down, especially once some of the initial water weight and glycogen is gone. Maybe adjusting calories, adding cardio or even doing a diet break.

Doing cardio as well
10 to 15 min after every session
Full incline as well

 

[Dunstone]

Hey mate I am.using it twice a week @ 6iu Bi weekly, so I have it Mondays and Thursdays.

How has been the hunger suppression been with reta, I've tried sema previously and it was very effective. Some POD casts have indicated that GLP1 has a better hunger suppression, but that reta overall is better for fat loss.

 

[shaneo75]

How has been the hunger suppression been with reta, I've tried sema previously and it was very effective. Some POD casts have indicated that GLP1 has a better hunger suppression, but that reta overall is better for fat loss.

Hey mate tried both ozempic and sema, but were ok but tbh not the best, ozempic made me sick and sema worked short term.. reta is also glp1 and the suppression is unbelievable, but what is surprising I got half way through a meal tonight and something I would normally finish, I could only manage half of it..
Down to 109.2, slowly slowly,, but works well

 

[Dunstone]

Hey mate tried both ozempic and sema, but were ok but tbh not the best, ozempic made me sick and sema worked short term.. reta is also glp1 and the suppression is unbelievable, but what is surprising I got half way through a meal tonight and something I would normally finish, I could only manage half of it..
Down to 109.2, slowly slowly,, but works well

GLPs certainly have the potential to be transformative, and I plan to integrate them towards the end of this process reta maybe the one to try. In the previous use, they seemed to somewhat diminish the food noise. It’s essential that we employ all available tools, to focus and commitment to staying on track.

 

[shaneo75]

GLPs certainly have the potential to be transformative, and I plan to integrate them towards the end of this process reta maybe the one to try. In the previous use, they seemed to somewhat diminish the food noise. It’s essential that we employ all available tools, to focus and commitment to staying on track.

100% brother

 

[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

 

[YAT35Y]

It was almost.like that yesterday

One of them special taxis with wheelchair access

 

[YAT35Y]

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

How good is the bi + Tri superset combo!
Mad pump when you hit those opposing muscle groups back to back too