Approved Log Weightloss hourney

[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

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

Smith Machine Incline Press
3 x 12
2 x 55
1 x 85
1 x 95 failed in 7

Standing calf raises
3 x 10
3 x 100

 

[shaneo75]

Full arm/ tricep pump
Let's goooo!!!

 

[shredder]

The variety and supersets would have given you a killer pump. It’s good your pushing the weights and testing your own strength but just be careful not to go too hard. Last thing you want is an injury

 

[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 220 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

 

[shaneo75]

Cable pec flys top
3 x 10

1 x 11.25
1 x 13.75
1 x 16.25

Cable pec flys mid
3 x 10

1 x 11.25
1 x 13.75
1 x 16.25

30 o Incline chest press Smith Machine
3 x 10

1 x 15
1 x 45
1 x 65

Superset
DB Alternating hammer curls
3 x 10

DB Hammer Curls
3 x 10

1 x 15
1 x 17.5
1 x 20

Cable curls superset
Cablenrope hammer curls
3 x 15

1.x.21.25
1.x 23.75
1 x 26.25


Bicep.curl.machine
4 x 12

1.x 40
1.x 47
1 x 54
1.x 61

 

[ironguru]

Flys andincline smith press is one of my favs. I like the smith machine, easy on the joints and you can safely go for full range. Supersetting hammer curls with cable work is a great way to burn out the biceps, smart programming there.

What's the goals for the new year?

 

[shaneo75]

Flys andincline smith press is one of my favs. I like the smith machine, easy on the joints and you can safely go for full range. Supersetting hammer curls with cable work is a great way to burn out the biceps, smart programming there.

What's the goals for the new year?

Hey cobber I am.down to 21% body fat from 33%
My goal this year is to get to 15% BF and lose up to 10kg to get me to the my end goal of between 107 and 110 but also with out the tummy, there is a 6 pack underneath the keg.

Goal 1

Goal 2 - to stay this way

 

[shaneo75]

DAY 1
SETS X REPS
RESULTS

Seated Upright Cable Pec Flys
3 x 8 / 1 x 20
1 x 11.25/1 x 13.75/1 x 16.25/1 x 8.75

Cybex High Handle Chest Press
1 x 2 / 2 x 6 / 1 x 15
1 x 65/2 x 75/1.x 50

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 28.5/ 2 x 36.75

Tricep Rope Extensions
1 x 3-5 / 2 x 6
"1 x 28.5/ 2 x 36.75"

 

[elpatron]

Hey cobber I am.down to 21% body fat from 33%
My goal this year is to get to 15% BF and lose up to 10kg to get me to the my end goal of between 107 and 110 but also with out the tummy, there is a 6 pack underneath the keg.

Goal 1

Goal 2 - to stay this way

Very achievable if you ask me. You've already achieved great results so this should be a walk in the park for you

Diet needs to be on point, maybe change up the training where you include HIIT days?

 

[shaneo75]

DAY 4
SETS X REPS
RESULTS

BB Bentover Row 3 x 4
1 x 15/1 x 55/1 x 75/1.x 85

Sit-Ups
3 x 20
3 x 20

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 79

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 28.75/1 x 31.25/1 x 33.75/1 x 36.25

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

Ezy Bar Bicep Curls
3 x 8
1 x 47/1 x 54/1 x 61/1 x 68

OH Strap Tricep Extensions
3 x 8
"1 x 28.75/1 x 31.25/1 x 33.75/1 x 36.25"

 

[musclemaniac]

Detail on logs

Also consider adding exercises like planks, hanging leg raises, or ab rollouts to avoid plateaus and target different muscle fibres.

 

[shaneo75]

DAY 2
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 54/1 x 63

Single Leg Leg Press
1 x 2 / 2 x 6 / 1 x 15
1 x 25/1 x 501 x 75/1 x 110

Double leg.press
3 x 15
4 x 220


Lying Hamstring Curls double
3 x 8
1 x 50/1 x 55/1 x 60

Single
3 x 10
4 x 35

Leg Extensions single
3 x 8
1 x 40/1 x 47/1 x 54/1 x 63

Double.leg ext
2 x 89
3 x 96
1.x 103

 

[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


Tringle 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


Bicep curl machine
3 x 12
1 x 54
1 x 61
1 x 68

 

[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 220 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 54
1 x 63
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

 

[shaneo75]

DAY 5
SETS X REPS
RESULTS

Low Handle Cybex Chest Press
1 x 2 / 2 x 6
3 x 35

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 66/1 x 73/1 x 79

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 63/1 x 73/1 x 79

Seated Hamstring Curls
3 x 8
1 x 50/1 x 55/1 x 63

Seated DB Front Raise
3 x 8
2 x 5/1 x 7.5

DB Alternating Curls
3 x 8
1 x 10/1 x 15/1 x 17.5

 

[trespassing_minds]

You are smashing it shane... keep it up.

 

[shaneo75]

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

Leg Extensions 1 x 15
Double
1 x 47
1 x 54
1 x 63
1 x 71

Smith Machine chest press
1.x 55 x 10
1 x 55 x 15
1 x 55 x 20

Calf raises
1 x 50
1.x 60
1 x 70

Bicep Curls
1 x 47
1 x 54
1.x.63
1.x.71

 

[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
1 x 20/3 x 15

Cybex Shoulder Press
1 x 3 / 2 x 6
2x 25/1 x 32/1 x 34.5

SA Low Row
3 x 6-8
1 x 66/1 x 73/1 x 79

DB Shoulder Press
3 x 8
2 x 12.5/1 x 15/1 x 17.5

Wide Grip Lat Pulldown
3 x 8
"1 x 66/1 x 73/1 x 79"

Preacher Curls
3 x 6
1 x 47/1 x 54/1 x 63/1 x 71

Tricep Rope Extensions
3 x 6
1 x 31.25/1 x 33.75/ 1 x 36.25

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

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

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


Tringle 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


Bicep curl machine
3 x 12
1 x 54
1 x 61
1 x 68

 

[shaneo75]

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

Leg Extensions 1 x 15
Double
1 x 89
1 x 96
1 x 103


Hamstring Curls
1 x 15

1 x 50
1 x 55
1 x 60

Small day 9 days in a row, time for rest