Approved Log Weightloss hourney

[YAT35Y]

Smashing it brother!!

 

[shaneo75]

DAY 3
SETS X REPS
RESULTS / RPE

Single Leg Lying Hamstring Curls
3 x 12 Each Leg
2 x 20/1 x 25

Standing Calf Raises
3 x 12
1 x 120/ 1 x 140/1 x 160

Hack Squats
1 x 4-6 / 1 x 8 / 1 x 15
2 x 100/1 x 150/1 x 200

DB RDL'S
1 x 4-6 / 1 x 8 / 1 x 15
3 x 15

Seated Hamstring Curls
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1 x 55/1 x 60

 

[shaneo75]

DAY 6
SETS X REPS
RESULTS / RPE

Single Leg Leg Press
1 x 4-6 / 1 x 8 / 1 x 15
1 x 25/1 x 50/1 x 75/1 x 100

Standing Calf Raises
1 x 4-6 / 1 x 8 / 1 x 15
1 x 120/2 x 140

Squat Pro
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1 x 90/1 x 110/1 x 130

Leg Extensions
1 x 4-6 / 1 x 8 / 1 x 15
1 x 82/1 x 89/1 x 96

Seated Hamstring Curls
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1 x 55/1 x 60

 

[ironguru]

How's the front delt going?

 

[shaneo75]

DAY 1
SETS X REPS
RESULTS / RPE
Wide Grip Cybex Chest Press
1 x 4-6 / 1 x 8 / 1 x 15
15 x 20/8 x 30/6 x 40

Incline Cable Pec Fly
1 x 4-6 / 1 x 8 / 1 x 15
15 x 13.25/12 x 16.25/12 x 18.75

Seated Upright Cable Converging Press
1 x 4-6 / 1 x 8 / 1 x 15
2x 50//2 x 60/2 x 70

Multi Flight Lateral Raise / lat raise
1 x 4-6 / 1 x 8 / 1 x 15
1 x 5/2 x 7.5

Strap OH Tricep Extensions
1 x 4-6 / 1 x 8 / 1 x 15
1 x 18.75/1 x 31.25/1 x 33.75/1 x 36.25

 

[shaneo75]

How's the front delt going?

Actually not to bad man, a long way off boulder shoulders but can see and feel improvement

 

[YAT35Y]

Solid workouts Brother keep smashing it!!

 

[sonofand3r82]

wicked good workouts brother!!

 

[shaneo75]

DAY 2
SETS X REPS
RESULTS / RPE
Rear Neck Lat Pulldown
1 x 4-6 / 1 x 8 / 1 x 15
1 x 59/1 x 66/1 x 73

D-Handle Lat Pulldown
1 x 4-6 / 1 x 8 / 1 x 15
1 x 59/1 x 66/1 x 73

Detached Cable Lat Pulldown
1 x 4-6 / 1 x 8 / 1 x 15
1 x 59/1 x 66/1 x 73

T-Bar Pronated Grip Row
1 x 4-6 / 1 x 8 / 1 x 15
1 x 30/1 x 60 x 70

Multi Flight Rear Delt Flys
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1 x 55/1 x 60

Ezy Bar Bicep Curls
7 x 12 (30Secs Rest)68/63/54/47/40/32/25/20 x 12

 

[shaneo75]

Cross body cable tricep extension
4 x 12
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75

Single arm tricep pushdowns
4 x 15
1 x 6.25
1X 8.75
1 x 11.25
1 x 13.75


Rope tricep extension
4 x 12
1 x 31.25
1 x 33.75
1 x 36.25
1 x 38.75

Over head cable extension
4 x 12
1 x 28.75
1 x 31.25
1 x 33.75
1 x 36.25

Straight bar cable curl OG Superset
10 x full Curls
10 x bottom half Curls
10 x top half Curls
10 x full curl again

 

[shaneo75]

Cross body cable tricep extension
4 x 12
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75

Single arm tricep pushdowns
4 x 15
1 x 6.25
1X 8.75
1 x 11.25
1 x 13.75


Rope tricep extension
4 x 12
1 x 31.25
1 x 33.75
1 x 36.25
1 x 38.75

Over head cable extension
4 x 12
1 x 28.75
1 x 31.25
1 x 33.75
1 x 36.25

Straight bar cable curl OG Superset
10 x full Curls
10 x bottom half Curls
10 x top half Curls
10 x full curl again

Reverse cable Curls
3 x 15
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75

 

[shaneo75]

DAY 5
SETS X REPS
RESULTS / RPE

Cybex Neutral Grip Shoulder Press
1 x 4-6 / 1 x 8 / 1 x 15
1 x 20/1 x 25/1 x 32

DB Shoulder Press
1 x 4-6 / 1 x 8 / 1 x 15
1 x 12.5/1 x 15/1 x 17.5

Multi Flight Lateral Raise
1 x 4-6 / 1 x 8 / 1 x 15
1 x 15/2 x 20

DB Lateral Raise
1 x 4-6 / 1 x 8 / 1 x 15
2 x 5/2 x 7.5

Lying Crucifix Lateral Raise
1 x 4-6 / 1 x 8 / 1 x 15
1 x 3.75/1 x 6.25/1 x 8.75

Tricep Pushdowns
1 x 4-6 / 1 x 8 / 1 x 15
1 x 28.75/1 x 33.75/1 x 36.75

 

[shazzabazza]

Rear Neck Lat Pulldown
1 x 4-6 / 1 x 8 / 1 x 15
1 x 59/1 x 66/1 x 73

Mate just be careful with the rear neck pulldowns. I find it can be a bit iffy for your neck and shoulders. You're better off sticking with front pulldowns to your chest. Keeps everything in line and reduces risk of injury.

 

[shaneo75]

DAY 3
SETS X REPS
RESULTS / RPE

Single Leg Lying Hamstring Curls
3 x 12 Each Leg
2 x 20/1 x 25

Standing Calf Raises
3 x 12
3 x 160

Hack Squats
1 x 4-6 / 1 x 8 / 1 x 15
2 x 100/1 x 150/1 x 200

DB RDL'S
1 x 4-6 / 1 x 8 / 1 x 15
3 x 15

Seated Hamstring Curls
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1 x 55/1 x 60

 

[YAT35Y]

Where’s some progress pics @shaneo75, killing it

 

[shaneo75]

Where’s some progress pics @shaneo75, killing it

See pucs below brother

 

[ironguru]

Actually not to bad man, a long way off boulder shoulders but can see and feel improvement

Takes time and patience

 

[YAT35Y]

Good stuff brother!!

 

[shaneo75]

Incline leg press (super set)1 x 15
Single
1 x 25
1 x 50
1 x 75
1 x 100 warm up.complete
15 x 100
20 x 75
25 x 50

Leg Extensions 1 x 10, 1 x 15, 1 x 20, 1 x 25
Double
Warm up
10 x 47
10 x 54
10 x 72
1 x 82 working set
1 x 89
1 x 96
20 x 53
3 second pause at top

Hip abductor
3 x 15
3 x 20 x 43 warm ups
1 x 49
1 x 51
1 x 63

Pro squat
1 x 50 3 x warm ups
1 x 90
1 x 150
1 x 230

 

[shaneo75]

Incline chest press
3 x 15
1 x 35
1 x 45
1 x 55

Chest press
3 x 15
1 x 50
1 x 60
1 x 70

Cross body cable tricep extension
3 x 15
1 x 8.25
1.x 11.25
1 x 16.75




DB Hammer Curls
3 x 15
2 x 12.5
1 x 15

Single Leg Extensions
3 x 15
1 x 40
2.x 47

V Bar tricep Extensions
3 x 15
3 x 28.75 form driven

D Grip lat pull downs
3 x 8
1 x 32
1 x 66
1 x 72
1 x 79