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

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
@ 28.75kg

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


Behind the back cable Curls
4 x 15
1 x 6.25
1.x 8.75
1 x 11.25
1.x 13.75

 

[trespassing_minds]

Pappa Shane at it again. Your new workout plan seems to be doing well them weights keep going up and I keep seeing new movements

What are these behind back curls? I am picturing a weird pray mantis movment

 

[shaneo75]

 

[trespassing_minds]

So not what i was imagining in my head was thinking you were curling behind you back

 

[shaneo75]

So not what i was imagining in my head was thinking you were curling behind you back

Good excercise though

 

[ironguru]

also like this one.

 

[Skays]

also like this one.

I do like that exercise but would only do it when the gyms not packed.

 

[shaneo75]

Pro squat machine
7 x 12
2 x 50
1 x 90
1 x 140
1.x 180
1 x 140
1 x 100

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

Single Leg press
1 x 15
1 x 50
1.x 100
1.x 120
1 x 140
1 x 100
1 x 50

 

[shaneo75]

Foods I am consuming on my journey

 

[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

Bicep Curls cable
7 x 12 (30Secs Rest)
1 x 20/25/32/40/47/54/63/68 in reverse

 

[shaneo75]

Pro Squat to 90o range of motion
3 x 50 @ 90o
2 x 90 @ 90o
2 × 110 @ 90o

Hip abductor
4 x 12
1 x 42
1 x 49
1 x 54
1.x 63

Leg Extensions w 10 second hold at top
5 x 12
1 x 40
1 x 47
1 x 54
1 x 63
1 x 72

Legs are cooked by this stage


Seated Hamstring Curls
3 x 15
1 x 90
1 x 110
1 x 130

 

[shaneo75]

Hey Team

Had a mad.sports massage today, first one in a long time. Muscles were so tight, make me.jump off the table a few times. Was fantastic to work with them though and got told I am a work in progress . Today proved I need to stretch more before and after workouts.

 

[shaneo75]

Leg Extensions
3 x 15
1.x 54
1 x 63
1.x 72

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

Single Leg press
1 x 15
1 x 50
1.x 100
1.x 150
1 x 100 x 25
1 x 50 x 30

Hack Squats
3 x 10
1 x 50
1 x 100
1 x 150

 

[trespassing_minds]

Leg Extensions
3 x 15
1.x 54
1 x 63
1.x 72

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

Single Leg press
1 x 15
1 x 50
1.x 100
1.x 150
1 x 100 x 25
1 x 50 x 30

Hack Squats
3 x 10
1 x 50
1 x 100
1 x 150

Specially after seeing your xrays and post about your car crash and recovery you impress and inspire me even more with this awesome leg days.

150kg hack no one is holding you back

 

[shaneo75]

Specially after seeing your xrays and post about your car crash and recovery you impress and inspire me even more with this awesome leg days.

150kg hack no one is holding you back

It's me vs me.brother always has been
Love the support bro.

Thank you

 

[ironguru]

Foods I am consuming on my journey

That looks healthy and tasty. Is that pumpkin?

 

[ironguru]

Pro Squat to 90o range of motion
3 x 50 @ 90o
2 x 90 @ 90o
2 × 110 @ 90o

Hip abductor
4 x 12
1 x 42
1 x 49
1 x 54
1.x 63

Leg Extensions w 10 second hold at top
5 x 12
1 x 40
1 x 47
1 x 54
1 x 63
1 x 72

Legs are cooked by this stage


Seated Hamstring Curls
3 x 15
1 x 90
1 x 110
1 x 130

We need one of those machines at my gym.

 

[ironguru]

Hey Team

Had a mad.sports massage today, first one in a long time. Muscles were so tight, make me.jump off the table a few times. Was fantastic to work with them though and got told I am a work in progress . Today proved I need to stretch more before and after workouts.

Stretching - One thing a lot of us neglect

 

[shaneo75]

We need one of those machines at my gym.

Honestly mate they are a game changer

 

[Yokoblade]

Leg Extensions
3 x 15
1.x 54
1 x 63
1.x 72

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

Single Leg press
1 x 15
1 x 50
1.x 100
1.x 150
1 x 100 x 25
1 x 50 x 30

Hack Squats
3 x 10
1 x 50
1 x 100
1 x 150

Hey im a novice at this so please dont hate.
When you do 1x ?kg is this for strength or mass training