Approved Log Weightloss hourney

[shaneo75]

Hack Squats
5 x 15
1 x 15
3 x 50
1 x 15

Leg Extensions
7 x 15
2 x 40
2 x 47
2 x 68
1 x 96
Hold 10 seconds on extension

Converging chest press
4 x 15
2 x 50
2 x 70



Calf raises
5 x 15
2 x 50
2 x 60
1 x 65

Legs cooked!!!


Small wolf pack training day

 

[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
3 second pause at top
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
2 x 5

Bicep Curls
3 x 15
1 x 54
1 x 63
1.x 68

 

[shaneo75]

DAY 1 New 8 week program
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 13.25/8 x 16.25/6 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
1 x 15/2 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

 

[shrekmode]

Love your dedication brother!! Whats the goals for this year?

 

[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
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 10

Seated Hamstring Curls
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1.x 60/1 x 70

 

[shaneo75]

Love your dedication brother!! Whats the goals for this year?

Lose weight and bulk to look like the hulk!!

 

[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
3 x 120 pounds

Squat Pro
1 x 4-6 / 1 x 8 / 1 x 15
1 x 40/1 x 60/2 x 80

Leg Extensions
1 x 4-6 / 1 x 8 / 1 x 15
1 x 89/1 x 96 / 1 x 103

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

Day 2 leg session after 2 x 12 hr night shifts
Legs are dead

 

[shrekmode]

Lose weight and bulk to look like the hulk!!

Keep going brother, I'm sure you'll get there especially with that leg workout.

 

[shaneo75]

DAY 4
SETS X REPS
RESULTS / RPE

Full Stretch DB Incline Press
1 x 4-6 / 1 x 8 / 1 x 15
1 x 12.5/1 x 15/1 x 17.5

Smith Machine Steep Incline Press
1 x 4-6 / 1 x 8 / 1 x 15
1 x 35/1 x 45/1 x 55

Multi Flight Decline Pec Fly
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1 x 55/1 x 60

Cable Single Arm Strap Lateral Raise
1 x 4-6 / 1 x 8 / 1 x 15
3 x 4.5

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

 

[musclemaniac]

DAY 4
SETS X REPS
RESULTS / RPE

Full Stretch DB Incline Press
1 x 4-6 / 1 x 8 / 1 x 15
1 x 12.5/1 x 15/1 x 17.5

Smith Machine Steep Incline Press
1 x 4-6 / 1 x 8 / 1 x 15
1 x 35/1 x 45/1 x 55

Multi Flight Decline Pec Fly
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1 x 55/1 x 60

Cable Single Arm Strap Lateral Raise
1 x 4-6 / 1 x 8 / 1 x 15
3 x 4.5

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

Good mix there @shaneo75 any new changes with your calories?

 

[shaneo75]

Good mix there @shaneo75 any new changes with your calories?

On a bulk 3500 per day

 

[musclemaniac]

On a bulk 3500 per day

That's a good number! Eating quality 3500 cals ain't easy.

 

[shaneo75]

That's a good number! Eating quality 3500 cals ain't easy.

4 To 5 meals a day and maintaining 3rd week in

 

[nathanwhit]

On a bulk 3500 per day

I really struggle with getting clean foods in at that number. Do you mind giving an average days of what you eat?
Thanks man!

 

[shaneo75]

I really struggle with getting clean foods in at that number. Do you mind giving an average days of what you eat?
Thanks man!

170 gram scotch Coles 8.50 per steak
Pumpkin, sweet potato, potato and carrot mash
Half an avocado
2 x boiled eggs
900 Calories per.meal
X 3 times a day

Uncle tobys oats once per day
300 cal

 

[nathanwhit]

170 gram scotch Coles 8.50 per steak
Pumpkin, sweet potato, potato and carrot mash
Half an avocado
2 x boiled eggs
900 Calories per.meal
X 3 times a day

Uncle tobys oats once per day
300 cal

Thats clean! Don't get me wrong, the foods I eat, I probably get to those calories but its shit food compared to yours.

 

[shaneo75]

Thats clean! Don't get me wrong, the foods I eat, I probably get to those calories but its shit food compared to yours.

As long as it's clean bro all that matters

 

[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

 

[powerlifterbro]

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

How were the shoulders after that?

 

[shaneo75]

DAY 2
SETS X REPS
RESULTS / RPE

Rear Neck Lat Pulldown
1 x 4-6 / 1 x 8 / 1 x 15
2 x 52/1 x 59

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

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

T-Bar Pronated Grip Row
1 x 4-6 / 1 x 8 / 1 x 15
1 x 20/1 x 40/1 x 50

Multi Flight Rear Delt Flys
1 x 4-6 / 1 x 8 / 1 x 15
1 x 55/1 x 60/1 x 65

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