Approved Log My $5K Competition Log - SKAYS

[musclemaniac]

You've seem to be back on track @Skays

The Cortisone injection help?

 

[Fletch Elliot]

Chest & Triceps

Incline DB
20kgx 20
30kgx 13
42.5kgx8
35kgx10

Flat Bench
80kgx 10
80kgx 10
80kgx10

Seated Incline Press
80kgx8
80kgx8
80kgx8

Tricep Ropes Pull down
45.5kgx15
45.5kgx11
45.5kgx10

Tricep Bar Pull down
45.5kgx10
45.5kgx11
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

In between hanging leg raises

Your current commitmment to optimal nutrition has pushed me to up my game. Thanks for the inspiration bro!

 

[Skays]

You've seem to be back on track @Skays

The Cortisone injection help?

Yes, knock on wood, so far I'm back to normal. Just not squats, deadlifts or overhead presses. I won't be risking it again.

 

[Skays]

Your current commitmment to optimal nutrition has pushed me to up my game. Thanks for the inspiration bro!

I'm glad to hear brother. I just wish I was more strict and did more cardio. This was supposed to be a shred cycle for me... I don't think I've really shreded. Let's see how the final pics come up.

 

[Skays]

Chest & Triceps

Incline DB
20kgx 20
30kgx 12
35kgx 9
35kgx 7

Flat Bench
80kgx 12
80kgx 12
80kgx12

Seated Incline Press
80kgx8
80kgx8
80kgx8

Pec Seated Flys
64kgx12
64kgx12
64kgx10

Tricep Ropes Pull down
45.5kgx15
45.5kgx11
45.5kgx10

Tricep Bar Pull down
45.5kgx10
45.5kgx11
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

Super set - Shoulders
15kg Plate Raises
3sets x 12reps

In between hanging leg raises

 

[musclemaniac]

I'm glad to hear brother. I just wish I was more strict and did more cardio. This was supposed to be a shred cycle for me... I don't think I've really shreded. Let's see how the final pics come up.

Your foods look clean to me

 

[Dunstone]

I'm glad to hear brother. I just wish I was more strict and did more cardio. This was supposed to be a shred cycle for me... I don't think I've really shreded. Let's see how the final pics come up.

I'm really looking forward to seeing the results of the competition! You've laid such a strong foundation, and I can’t wait to see how it all comes together!

 

[Skays]

I'm really looking forward to seeing the results of the competition! You've laid such a strong foundation, and I can’t wait to see how it all comes together!

I don't know, a bit nervous as I'm not really happy with my results so far. It will be interesting to compare photos.

What I do know is that I need a tan.

 

[Skays]

Quick one today...

Leg Press
80kgx17
160kgx 16
200kgx 13
240kgx 10

Prone Leg Curl
45kg x 9
45kg x 9
45kg x 9

Leg Extension
109kg x 11
109kg x 11
109kg x 11

Sitting Calf Raises
30kgx 16
30kgx 18
30kgx 18

 

[Skays]

Back

Lat pull down
59kgx12
59kgx12
63kgx12
63kgx10

Seated Long pull
54kgx12
54kgx12
54kgx12
54kgx10

Seated Row
60kgx12
60kgx12
60kgx12
60kgx12

Bicep

Straight Bar Curls
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Standing - DB curls
16kg x 12
16kg x 12
18kg x 10
20kg x 8

 

[Dunstone]

I'm inspired every time you share your food pics; it's quality control taken to new heights. Oh yes solid workout fuelled by this delicious looking meals

 

[Skays]

Chest

Incline DB
20kgx 10
30kgx 12
35kgx 12
40kgx 12
45kgx 8

Flat Bench
80kgx 12
80kgx 12
80kgx12

Pec Seated Flys
64kgx12
64kgx12
64kgx10

Triceps

Tricep Ropes Pull down
45.5kgx15
45.5kgx11
45.5kgx10

Tricep Bar Pull down
45.5kgx10
45.5kgx11
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

Shoulders

Cable Diagnol Raise
9kgx11
9kgx11
9kgx11

20kg Plate Front Raises
12 - 15 reps x 4sets

In between hanging leg raises

 

[Skays]

Legs

Leg Press
80kgx17
160kgx 16
200kgx 13
240kgx 12

Prone Leg Curl
45kg x 10
45kg x 9
45kg x 9

Leg Extension
109kg x 11
109kg x 11
109kg x 11

Sitting Calf Raises
30kgx 20
30kgx 20
30kgx 18
30kg x12


Bicep

High Cable Biceps Curls
3 sets x 22kg x 12reps

Standing - Straight Bar Curl
35kgx 12
40kgx 12
45kgx 8

Shrugs
30kg kettlebells x12
30kg kettlebells x12
30kg kettlebells x12

 

[Skays]

Back & Biceps

Seated Long pull
50kgx12
59kgx10
59kgx10
59kgx10

Seated Row
80kgx10
80kgx10
80kgx10
80kgx10

Lat pull down
63kgx9
63kgx9
63kgx1

---------------------
Superset of:
Lats
27.5kg x12 Standing Lat push down
27.5kg x12 Standing Lat push down
27.5kg x12 Standing Lat push down
27.5kg x12 Standing Lat push down

Bicep
Hammers
20kgx 9
20kgx9
20kgx9
20kgx9

30kg Kettlebells shrugs
30kg x 10
30kgx 10
30kg x10
30kg x10
---------------------

Sit down Preacher Bar Curls
30kg x 9
30kg x 9
30kg x 9