Approved Log Body transformation Shaneo75 2025

[shaneo75]

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

Yes it's awesome man, my arms felt huge today after I had finished

 

[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

 

[ironguru]

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

Solid structure, especially leading with rear delts to open up the shoulder line. With your online coach, how often do you check in?

 

[shaneo75]

Solid structure, especially leading with rear delts to open up the shoulder line. With your online coach, how often do you check in?

Face to face coach once a week

 

[SpoonT]

Face to face coach once a week

What benefits do you get from a coach at this stage? I figure you largely know what you're doing, do they help you dial in, and push through problems and such?

 

[shaneo75]

What benefits do you get from a coach at this stage? I figure you largely know what you're doing, do they help you dial in, and push through problems and such?

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

 

[SpoonT]

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

Sounds completely worth it man. I live in fear of that mate, I'm glad you've managed to push through such a nightmare.

 

[shaneo75]

Sounds completely worth it man. I live in fear of that mate, I'm glad you've managed to push through such a nightmare.

Thank you brother, how you going with yours?

 

[SpoonT]

Thank you brother, how you going with yours?

Pushing through and staying consistent, focussed on the end goal.

 

[shaneo75]

Pushing through and staying consistent, focussed on the end goal.

All we can do my friend, good luck see you at the finish line..

 

[Dunstone]

What benefits do you get from a coach at this stage? I figure you largely know what you're doing, do they help you dial in, and push through problems and such?

Having the right coach can truly be transformative, especially for individuals in their 40s and 50s. This journey requires consistency, and a coach offers a structured program with a clear plan for improvement. The support from a coach, a team, and a sense of competition all play vital roles in fostering motivation and growth.

I’ve noticed that many me included who experiment with PEDs and hit the gym often lack the fundamental details. Personally, having a coach has been invaluable for me, providing accountability week after week, mentoring during moments of doubt, and guiding me away from unwise choices.

@shaneo75, it's impressive how well you're sticking to your plan. All credit goes to you and your coach for that!

 

[shaneo75]

Seated Row
6 x 15
2 x 40
2 x 50
2 x 60

Rear delt flys
6 x 20
2 x 45
2 x 55
2.x.65

Back ,assistance chin ups FORM AND TEMPO,,15 to 10 reps 5 sets
1 x 15
1.x 10
1.x.5
1 arm row
u pick movement Form tempo 4 quality sets 12 to 8 rep range
4 x 12
1 x 50
1.x 60
1.x 70
1.x 80 forearms.were burning

Wide grip seated row (form ) 1 bridge set 4 working sets 10 reps
4 x 10
2 x 50
2.x.60

Neutral grip lat pull down 3 working sets last set drop set
3 x 10
2 x 50
1 x 60
1.x.40 x 20


Traps. Plate shrugs rear slow control 15 reps standard 10 to 15 reps as super set 4 sets total
4 x 15 x 25

Standing bicep Curls cable machine
Side grip & Neutral Grip
8 x 20 reps x 30, 40 and 50kg

Seated bicep Curls
4 x 20 reps 10 closed fist, 10.open palm
1 x 10
1.x 15
1 x 20
1.x 25


Rope Extensions standing bicep.curl
4 x 35 reps 1.x 20 leaning back 20o incline
1 x 15 standing just using forearms for movement
1 x 8.25
1 x 11.75
1.x 13.25
1.x.16.75

 

[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

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

 

[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

 

[shaneo75]

107.9kgs

 

[Dunstone]

107.9kgs

Nice effort 8kgs …

 

[trespassing_minds]

107.9kgs

THIS IS AWESOME! you really are doing amazing Papa! cheering you on every step!

 

[shaneo75]

THIS IS AWESOME! you really are doing amazing Papa! cheering you on every step!

Your not doing to bad yourself brother keep it up

 

[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

 

[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