Approved Log Weightloss hourney

[shaneo75]

DAY 4
SETS X REPS
RESULTS

BB Bentover Row
3 x 4
1 x 55/1 x 65/1 x 85

Plate Overhead Sit-Ups
3 x 20
4 x 20

DB Shallow Incline Press
1 x 3-5 / 2 x 6
2 x 15/1 x 17.5

Supinated Grip Lat Pulldown
3 x 8
1 x 79/1 x 93/1 x 100

SA Seated Cable Row
3 x 8 Each Side
1 x 73/1 x 79/1 x 86

Multi Flight Rear Delt Fly
3 x 10
1 x 50/1 x 55/1 x 60

Triangle Tricep Pushdowns
3 x 8
1 x 31.25/1 x 33.75/1 x 38.75

DB Alernating Curls
3 x 8
1 x 15/1 x 17.5/1 x 20

Ezy Bar Bicep Curls
3 x 8
1 x 40/1 x 47/1 x 54/1 x 61

OH Strap Tricep Extensions
3 x 8
1 x 31.25/1 x 36.25/1 x 38.75

 

[shaneo75]

Incline leg press (super set)1 x 15
Single
1 x 25
1 x 50
1 x 75
1 x 100 superset
1 x 150 double
2x 200 double

Leg Extensions super set 1 x 15
Single
1 x 40 each leg
1 x 47 each leg
1 x 54 each leg

Double
1 x 89
1 x 96
1 x 96 failed at 9
Hip abductor 1 x 15
1 x 49
1 x 54
1 x 63

Hammy curls superset 1 x 10
1 x 50
1 x 60
1 x 70
Single
1 x 30
1 x 40
1 x 50

Seated hammy Curls 1 x 10
1 x 90
1 x 110
1 x 130

 

[shaneo75]

DAY 3
SETS X REPS
RESULTS

Seated Rope Face Pull
3 x 8
1 x 18/ 2 x 25

Multi Flight Lateral Raise
1 x 3-5 / 2 x 8 cable raise
1 x 6.25/1 x 8 75

Cybex Shoulder Press
1 x 3 / 2 x 6
1 x 25/ 2 x 33

SA Low Row
3 x 6-8
1 x 73/1 x 79/ 1 x 86

DB Shoulder Press
3 x 8
3 x 20

Wide Grip Lat Pulldown
3 x 8
1 x 66/2 x 73

Preacher Curls
3 x 6
1 x 40/1 x 47/1 x 54

Tricep Rope Extensions
3 x 6
1 x 33.75/1 x 36.25/1 x 38.75

DB Hammer Curls
3 x 6
1 x 15/1 x 17.5/1 x 20

Tricep Cable Kickbacks
3 x 6 Each Arm
1 x 11/1 x 18/1 x 25

 

[elpatron]

Training is on point @shaneo75 . I also see that you've been trying some new compounds. How's it going for you?

 

[shaneo75]

DAY 5
SETS X REPS
RESULTS

Low Handle Cybex Chest Press
1 x 2 / 2 x 6
1 x 55/2 x 75 incline

Rear Dely Fly Machine 3 x 8
1 x 50/1 x 55/1 x 60

Wide Grip Seated Row
3 x 8
1 x 56/1 x 63/1 x 72

Single Leg Leg Extensions
3 x 8 Each Side
1 x 40/1 x 47/1 x 54

Pec Fly Machine
3 x 8
1 x 54/1 x 63/1 x 70

Seated Hamstring Curls
3 x 8
1 x 55/1 x 60/1 x 65

Seated DB Front Raise
3 x 8
1 x 2.5/2 x 5

DB Alternating Curls
3 x 8
1 x 12.5/1 x 15/1 x 17.5

 

[hubbles]

Impressive numbers @shaneo75

 

[shaneo75]

Training is on point @shaneo75 . I also see that you've been trying some new compounds. How's it going for you?

Compounds are working well, but feeling very tired from what I can understand is the superdrol
Do t get me wrong I feel 1 million dollars, but at the end of the day I am fried!!!

 

[hubbles]

Compounds are working well, but feeling very tired from what I can understand is the superdrol
Do t get me wrong I feel 1 million dollars, but at the end of the day I am fried!!!

Need to concentrate on recovery brother.

 

[shaneo75]

DAY 4
SETS X REPS
RESULTS

BB Bentover Row
3 x 4
1 x 15/1 x 55/1 x 65/1 x 75

Plate Overhead Sit-Ups
3 x 20
3 x20

DB Shallow Incline Press
1 x 3-5 / 2 x 6
3 x 15

Supinated Grip Lat Pulldown
3 x 8
1 x 66/1 x 73/1 x 79

SA Seated Cable Row
3 x 8 Each Side
1 x 66/1 x 73/1 x 86

Multi Flight Rear Delt Fly
3 x 10
1 x 50/1 x 60/1 x 65

Triangle Tricep Pushdowns
3 x 8
1 x 31.25/1 x 33.75/1 x 41.25

DB Alernating Curls
3 x 15

Ezy Bar Bicep Curls
3 x 8
3 x 15

OH Strap Tricep Extensions
3 x 8
1 x 31.25/1 x 33.75/1 x 41.25

 

[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


Rope cable 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
No rest full pump

Dumb Bell hammer curls
3 x 12
2 x 15
1 x 17.5

Behind the back cable curl
4 x 12
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75


Bicep curl machine
3 x 12
1 x 40
1 x 47
1 x 54

 

[shredder]

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


Rope cable 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
No rest full pump

Dumb Bell hammer curls
3 x 12
2 x 15
1 x 17.5

Behind the back cable curl
4 x 12
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75


Bicep curl machine
3 x 12
1 x 40
1 x 47
1 x 54

Impressive arm workout. Those supersets and varied curls are awesome for getting a great pump. As long as your form is tight, especially as the weights go up, you’ll see some solid growth.

 

[shaneo75]

DAY 1
SETS X REPS
RESULTS

Seated Upright Cable Pec Flys
3 x 8 / 1 x 20
1x 16.25-1 x 18.25/ 1 x 21.25/20 x 11.25

Chest Supported Y-Raise
3 x 15
3 x 15/5

Cybex High Handle Chest Press
1 x 2 / 2 x 6 / 1 x 15
4 x 20

Neutral Grip Rear Delt Fly Machine
4 x 8
1 x 45/1 x 50/1 x 55/1 x 60

Wide Grip Incline Smith Machine Press
1 x 3 / 2 x 6
1 x 55/1 x 75/1 x 85

Neutral Grip Seated Row
3 x 6
1 x 66/1 x 68/1 x 75

Incline Cable Skull Crushers
1 x 3-5 / 2 x 6
1x 31.25/1 x 33.75/1 x 38.75

Tricep Rope Extensions
1 x 3-5 / 2 x 6
1x 31.25/1 x 33.75/1 x 38.75

 

[hubbles]

Keep smashing @shaneo75

 

[shaneo75]

DAY 5
SETS X REPS
RESULTS

Low Handle Cybex Chest Press
1 x 2 / 2 x 6
1 x 70/1 x 80/1 x 90

Rear Dely Fly Machine
3 x 8
1 x 50/1 x 55/1 x 60

Wide Grip Seated Row
3 x 8
1 x 59/1 x 66/1 x 73

Single Leg Leg Extensions
3 x 8 Each Side
1 x 40/1 x 47/1.x 54

Pec Fly Machine
3 x 8
1 x 54/1 x 61/1 x 68

Seated Hamstring Curls
3 x 8
1 x 50/1 x 55/1 x 60

Seated DB Front Raise
3 x 8
1 x 2.5/2 x 5
DB Alternating Curls
3 x 8
1 x 12.5/1 x 15/1 x 17.5

 

[shaneo75]

DAY 1
SETS X REPS
RESULTS

Banded TKE
3 x 15 Each Leg
3 x 15

Booty Band Fire Hydrants
3 x 15 Eadh Side hip abduc
1 x 49/1 x 56/1 x 63

Single Leg Leg Press
1 x 2 / 2 x 6 / 1 x 15
1 x 25/1 x 50/1 x 75/1 x 100

double leg press
1 x 2 / 2 x 6 / 1 x 15
1 x 50/1 x 100/1 x 150/1 x 200

Lying Hamstring Curls
3 x 8
1 x 50/1 x 60/1 x 65

 

[shaneo75]

DAY 1
SETS X REPS
RESULTS

Seated Upright Cable Pec Flys
3 x 8 / 1 x 20
4 x 20
Chest Supported Y-Raise
3 x 15
3 x 5

Cybex High Handle Chest Press
1 x 2 / 2 x 6 / 1 x 15
4 x 25
Neutral Grip Rear Delt Fly Machine
4 x 8
1 x 50/1 x 55/1 x 60/1 x 65

Wide Grip Incline Smith Machine Press
1 x 3 / 2 x 6
1 x 55/1 x 75/1 x 85

Neutral Grip Seated Row
3 x 6
1 x 66/1 x 73/1 x 79

Incline Cable Skull Crushers
1 x 3-5 / 2 x 6
1 x 31.25/1 x 33.75/1 x 38.75

Tricep Rope Extensions
1 x 3-5 / 2 x 6
"1 x 31.25/1 x 33.75/1 x 38.75"

 

[shaneo75]

DAY 3
SETS X REPS
RESULTS

Seated Rope Face Pull
3 x 8
3 x 25

Multi Flight Lateral Raise
1 x 3-5 / 2 x 8
3 x 7.5

Cybex Shoulder Press
1 x 3 / 2 x 6
1 x 20/1 x 25/1 x 32

SA Low Row
3 x 6-8
1 x 54/1 x 66/1 x 73

DB Shoulder Press
3 x 8
3 x 12.5
Wide Grip Lat Pulldown
3 x 8
1 x 73/1 x 79/1 x 86

Preacher Curls
3 x 6
1 x 54/1 x 63/1 x 72

Tricep Rope Extensions
3 x 6
1 x 33.75/1 x 36.25/1 x 38.75

DB Hammer Curls
3 x 6
3 x 17.5

Tricep Cable Kickbacks
3 x 6 Each Arm
2 x 18/1 x 25

 

[hubbles]

Brother, your consistency is on point.

 

[shaneo75]

Brother, your consistency is on point.

I made a promise to myself the start of this next year is the start of a new chapter. Let's gooooo!!

 

[hubbles]

I made a promise to myself the start of this next year is the start of a new chapter. Let's gooooo!!

Love it