Approved Log Weightloss hourney

[shaneo75]

Incline leg press 1 x 15
Single
1 x 25
1 x 50
1 x 75
1 x 100


Leg Extensions
3 x 15

1 x 82 working set
1 x 89
1 x 96
20 x 46

Hack Squats 3 x 15
3 x 50



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


Hamstring Curls
3 x 15
1 x 50
1.x 55
1.x 60

 

[ironguru]

Incline leg press 1 x 15
Single
1 x 25
1 x 50
1 x 75
1 x 100


Leg Extensions
3 x 15

1 x 82 working set
1 x 89
1 x 96
20 x 46

Hack Squats 3 x 15
3 x 50



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


Hamstring Curls
3 x 15
1 x 50
1.x 55
1.x 60

Were the legs jelly after that?

 

[shaneo75]

Were the legs jelly after that?

Hey cobber could not walk properly for a day and a bit was great

 

[ironguru]

Hey cobber could not walk properly for a day and a bit was great

I figured, looked like a heavy session.

 

[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 /1 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)
72/63/54/47/40/33/25/20

Wicked forearm and bicep.pump

 

[shaneo75]

I figured, looked like a heavy session.

Was a good session

 

[ironguru]

Wicked forearm and bicep.pump

Did you feel those forearm pumps during the other exercises too or just with the curls? Curious if it hit you across the board!

 

[shaneo75]

Did you feel those forearm pumps during the other exercises too or just with the curls? Curious if it hit you across the board!

Yeah I started to feel the burn 2nd excercise in but really hit hard on the Curls, was awesome pump

 

[ironguru]

Yeah I started to feel the burn 2nd excercise in but really hit hard on the Curls, was awesome pump

I ask because forearms and biceps will always kick in during those exercises. Just want to be careful not to go too heavy to ensure you’re isolating and engaging the right muscles.

 

[shaneo75]

I ask because forearms and biceps will always kick in during those exercises. Just want to be careful not to go too heavy to ensure you’re isolating and engaging the right muscles.

Understood

Thank you

 

[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
1 x 50//1 x 60/1 x 70

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

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]

Pro squat machine
7 x 12
2 x 50
1 x 90
1 x 140
1.x 180
1 x 220
1 x 230

Leg Extensions
5 x 15
1.x 54
1 x 63
1.x 72
1.x.81
1.x 89


Seated leg curl
1 x 90
1.x 110
1.x 130
1.x 150

Hip abductor
1.x 49
1.x 54
1.x 63

 

[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

Bicep curl machine 30 sec rest in between
1 x 15
75/63/54/47/42/35/25/20

 

[shaneo75]

Day off Gym session, **** around day
Leg press
Single Leg
1 x 25 x 20
1 x 50 x 25
1 x 75 x 30
Double
1 x 150 x 20
1 x 100 x 30
1 x 50 x 35

Hack squat
3 x 15
1 x 50
2.x 100
2 x bar

Cable chest extensions
1 x 11.25
1 x 13.75
1 x 16.25
Tricep.push Downs
1 x 28.75
1.x 31.25
1.x 33.75

 

[shrekmode]

I ask because forearms and biceps will always kick in during those exercises. Just want to be careful not to go too heavy to ensure you’re isolating and engaging the right muscles.

A suggestion would be to use straps, less stress on the arms

 

[shrekmode]

Trainings on point as usual @shaneo75

 

[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
1 x 2.5/1 x 5/1 x 7.5

Lying Crucifix Lateral Raise
1 x 4-6 / 1 x 8 / 1 x 15
1 x 1.25/3 x 3.75

Tricep Pushdowns
1 x 4-6 / 1 x 8 / 1 x 15
1 x 28.75/1 x 33.75/1 x 38.75

 

[shaneo75]

Trainings on point as usual @shaneo75

Thank ypu brother

 

[shaneo75]

DAY 3
SETS X REPS
RESULTS / RPE

Single Leg Lying Hamstring Curls
3 x 12 Each Leg
2 x 23/1 x 30

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

Hack Squats
1 x 4-6 / 1 x 8 / 1 x 15
1.x 50/1.x 100/1.x 150

DB RDL'S
1 x 4-6 / 1 x 8 / 1 x 15
3. x 12.5

Seated Hamstring Curls
1 x 4-6 / 1 x 8 / 1 x 15
1 x 90/ 1 x 110/ 1 x 130

 

[shaneo75]

Dinner tonight