Approved Log Weightloss hourney

[hubbles]

Well deserved rest champion. Your reps are intense

 

[fonzy]

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

The numbers on the right are reps? e.g.Incline leg press 2 sets of 200 reps

 

[shaneo75]

The numbers on the right are reps? e.g.Incline leg press 2 sets of 200 reps

Correct

 

[shaneo75]

Correct

Sorry sets are 15 reps
200kg
2.x sets

 

[shaneo75]

Day off today lads, I think my body is telling me to hold up a bit, lower back a little sore so day off with some bpc157 and Tb500

 

[AK-47s]

Awesome effort bro. Well done ..

 

[YAT35Y]

You’ve earned a rest day brother!!

 

[YAT35Y]

Gotta listen to your body. Even a couple days off could you the world of good. Come back stronger and refreshed for the next sesh!

 

[shaneo75]

Yeah I know ans I still went and did chest

 

[YAT35Y]

Yeah I know ans I still went and did chest

Couldn’t help yourself ay lol

 

[shaneo75]

Nope!!! Now I'm just tender, but it's all good

 

[shaneo75]

DAY 3
SETS X REPS
RESULTS
Seated Rope Face Pull
3 x 8
2 x 25/1 x 32

Multi Flight Lateral Raise
1 x 3-5 / 2 x 8
3 x 15

Cybex Shoulder Press
1 x 3 / 2 x 6
2 x 27.5/1 x 35

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

DB Shoulder Press
3 x 8
3 x 15

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 69

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

DB Hammer Curls
3 x 6
3 x 17.5
Tricep Cable Kickbacks
3 x 6 Each Arm
3 x 18

 

[YAT35Y]

DAY 3
SETS X REPS
RESULTS
Seated Rope Face Pull
3 x 8
2 x 25/1 x 32

Multi Flight Lateral Raise
1 x 3-5 / 2 x 8
3 x 15

Cybex Shoulder Press
1 x 3 / 2 x 6
2 x 27.5/1 x 35

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

DB Shoulder Press
3 x 8
3 x 15

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 69

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

DB Hammer Curls
3 x 6
3 x 17.5
Tricep Cable Kickbacks
3 x 6 Each Arm
3 x 18

No rest for the wicked ay!

 

[shaneo75]

DAY 4
SETS X REPS
RESULTS

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

DB Shallow Incline Press
1 x 3-5 / 2 x 6
1 x 10/1 x 12.5/1 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 73/1 x 79/1 x 86

Multi Flight Rear Delt Fly
3 x 10
1 x50/1 x 55/1 x 60

Triangle Tricep Pushdowns
3 x 8
1 x 31.25/1 x 33.75/1 x 36.25

DB Alernating Curls
3 x 8
1 x 12.5/1.x 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 31.25/1 x 33.75/1 x 36.25

 

[YAT35Y]

DAY 4
SETS X REPS
RESULTS

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

DB Shallow Incline Press
1 x 3-5 / 2 x 6
1 x 10/1 x 12.5/1 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 73/1 x 79/1 x 86

Multi Flight Rear Delt Fly
3 x 10
1 x50/1 x 55/1 x 60

Triangle Tricep Pushdowns
3 x 8
1 x 31.25/1 x 33.75/1 x 36.25

DB Alernating Curls
3 x 8
1 x 12.5/1.x 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 31.25/1 x 33.75/1 x 36.25

This is your year brother let’s go!!!

 

[shaneo75]

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

Leg Extensions 1 x 15
Double
1 x 82
1 x 89
1 x 96

Single
3 x 12
1 x 40
1 x 47
1 x 54

Hip abductor
3 x 15
1 x 49
1 x 51
1 x 66

Chin ups
3 x 5

 

[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 18.75
Chest Supported Y-Raise
3 x 15
3 x 10

Cybex High Handle Chest Press
1 x 2 / 2 x 6 / 1 x 15
1 x 25/1 x 50/1 x 55/1 x 60

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 15/1 x 55/1 x 75/1 x 50
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 31.75/1 x 33.25/1 x 38.75

Tricep Rope Extensions
1 x 3-5 / 2 x 6
"1 x 31.75/1 x 33.25/1 x 38.75"

 

[bundybar]

@shaneo75 your workouts are coming along really nicely. Are you working with a coach?

 

[shaneo75]

@shaneo75 your workouts are coming along really nicely. Are you working with a coach?

Yes mate coach with nutrition

 

[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
Superset below

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
Superset below

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