elpatron
Registered
You’ve hit a good mix for ypur upper and those Y and L raises are great for the shoulders. Love the variation on the chest presses too. Are these workouts from your PT?
Approved Log Weightloss hourney
- Thread starter shaneo75
- Start date
Yes from ny PT
Attachments
Shoulder Press set of 10
1 x 15,/1 × 20/ 1 x 40/1 x 50/2 x 60/ 2 x 40
Reverse delt fly
1 x 50/ 2 x 60/ 2 x 70/ 2 x 80
Lateral Raise
1 x 7.5/ 2 x 10/ 2 x 12.5
Shoulder shrugs
1 x 25/ 1 x 27.5/ 1 x 30/ 1 x 32.5/1 x 35
elpatron
Registered
Good numbers there
Proudly sponsored by
@gearmaniac101
So a little on my story
49 years old been on a fitness journey for 2 years, started at 156kgs and was a big boy. Currently down to 114.4kg
Had a setback in January of this year when my wife and I lost our daughter, took 3 months off and could not face the world, now 7 months back in and feeling stronger and fitter than ever.
Here is my current log.
• Age: 49
• Height: 6ft 3
• Weight: 114.4kg down 4 kg
• Body Fat % (estimated): 24% down 2%
• Training Experience (in years): ~2 years
Training:
• Briefly describe your current workout routine, including frequency/reps, types of exercises, and weight for each exercise.
• Weekly 6 Day Gym session
• Arms - Triceps - Biceps
• Back - Legs
• Stretch day
• Repeat
Diet:
• Daily Caloric Intake: 1900 Calories deficit of 500
• Macronutrient Split:
• Protein 35%
• Carbohydrates 30%
• Fats 35%
Supplements:
• MULITVITAMIN
Blood Work:
• Recent Blood Work: YES
• High red cell count - High test count
• Sodium level slightly elevated - not enough water
Cycle Plan:
• Cycle Goals: Bulk Cycle
• Compounds Planned for Use: Test E + Test C + mast e + HGH
• Dosage and Frequency: twice a week
• Cycle Length: 8 weeks cruise cycle
• Post Cycle Therapy (if applicable):
Current Cycle
* 250mg Test E + C
* 200mg mast e
* HGH daily
* Cialis
Today's workout
Seated Rope Face Pull 3 x 12
2 x 25/1x32
Multi Flight Lateral Raise
3 x 12
2x 15/1 x 20
Cybex Shoulder Press 1 x 4 / 3 x 12
1 x 45/1 x 32/1 x 39/1 x 45
SA Low Row
4 x 12 Each Arm
1 x 66/1 x 73/1x 79/1 x 86
DB Shoulder Press
3 x 15
2 x 15/1 x 20
Wide Grip Lat Pulldown 3 x 12
1 x 66/1 x 73/1 x 79
Preacher Curls
3 x 12
1 x 40/1x 47/1 x 54
DB Hammer Curls
3 x 12
3 x 20
@gearmaniac101
So a little on my story
49 years old been on a fitness journey for 2 years, started at 156kgs and was a big boy. Currently down to 114.4kg
Had a setback in January of this year when my wife and I lost our daughter, took 3 months off and could not face the world, now 7 months back in and feeling stronger and fitter than ever.
Here is my current log.
• Age: 49
• Height: 6ft 3
• Weight: 114.4kg down 4 kg
• Body Fat % (estimated): 24% down 2%
• Training Experience (in years): ~2 years
Training:
• Briefly describe your current workout routine, including frequency/reps, types of exercises, and weight for each exercise.
• Weekly 6 Day Gym session
• Arms - Triceps - Biceps
• Back - Legs
• Stretch day
• Repeat
Diet:
• Daily Caloric Intake: 1900 Calories deficit of 500
• Macronutrient Split:
• Protein 35%
• Carbohydrates 30%
• Fats 35%
Supplements:
• MULITVITAMIN
Blood Work:
• Recent Blood Work: YES
• High red cell count - High test count
• Sodium level slightly elevated - not enough water
Cycle Plan:
• Cycle Goals: Bulk Cycle
• Compounds Planned for Use: Test E + Test C + mast e + HGH
• Dosage and Frequency: twice a week
• Cycle Length: 8 weeks cruise cycle
• Post Cycle Therapy (if applicable):
Current Cycle
* 250mg Test E + C
* 200mg mast e
* HGH daily
* Cialis
Today's workout
Seated Rope Face Pull 3 x 12
2 x 25/1x32
Multi Flight Lateral Raise
3 x 12
2x 15/1 x 20
Cybex Shoulder Press 1 x 4 / 3 x 12
1 x 45/1 x 32/1 x 39/1 x 45
SA Low Row
4 x 12 Each Arm
1 x 66/1 x 73/1x 79/1 x 86
DB Shoulder Press
3 x 15
2 x 15/1 x 20
Wide Grip Lat Pulldown 3 x 12
1 x 66/1 x 73/1 x 79
Preacher Curls
3 x 12
1 x 40/1x 47/1 x 54
DB Hammer Curls
3 x 12
3 x 20
You are progressing so well, it's awesome and inspiring Shane. Keep it up.. good to see some meal in blog which aren't just chicken breast and rice
This mornings post workout
Attachments
You're doing a great job Shane. Your workouts are very well thought out and meals are also looking fantastic.
shazzabazza
Registered
Just read your log matey. Go hard you legend
Hack Squats 1 x 15
1 x 50
1.x 100
1 x 150
1 x 200 ( New.PB)
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
1 x 63 each leg
Double
1 x 89
1 x 96
1 x 103
1 x 50
1.x 100
1 x 150
1 x 200 ( New.PB)
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
1 x 63 each leg
Double
1 x 89
1 x 96
1 x 103
Attachments
Yeah mate to be honest, ups and downs, more up at the moment as I can see change and I can feel change and my health feels OK, I can change diet more, just old bones get sore with pre existing injuries
ironguru
Registered
It gets like that unfortunately.
Seated Upright Cable Pec Flys
3 x 12 / 1 x 30 Rest Pause
30 x 13.75/1 x 16.75/1 x 18.75/1 x 21.25
Chest Supported Y-Raise 3 x 15
3 x 7.5
Cybex High Handle Chest Press
1 x 3 / 3 x 8
1 x 20/1 x 35/1 x 45/1x 60
Neutral Grip Rear Delt Fly Machine
4 x 101x 50/1 x 60/1 x 70/1 x 75
Failed at 3 ( shoulder pain)
Wide Grip Incline Smith Machine Press 1 x 3 / 3 x 8
1 x 55/1 x 70/1 x 80/1 x 90
Neutral Grip Seated Row 4 x 8
1 x 86/1 x 93/1 x 100/1 x 107
Incline Cable Skull Crushers 3 x 10
1 x 33.75/1 x 36.25/1 x 41.25
1 x 36.75/1 x 38.25/1 x 43.25
Tricep Rope Extensions 3 x 10
3 x 12 / 1 x 30 Rest Pause
30 x 13.75/1 x 16.75/1 x 18.75/1 x 21.25
Chest Supported Y-Raise 3 x 15
3 x 7.5
Cybex High Handle Chest Press
1 x 3 / 3 x 8
1 x 20/1 x 35/1 x 45/1x 60
Neutral Grip Rear Delt Fly Machine
4 x 101x 50/1 x 60/1 x 70/1 x 75
Failed at 3 ( shoulder pain)
Wide Grip Incline Smith Machine Press 1 x 3 / 3 x 8
1 x 55/1 x 70/1 x 80/1 x 90
Neutral Grip Seated Row 4 x 8
1 x 86/1 x 93/1 x 100/1 x 107
Incline Cable Skull Crushers 3 x 10
1 x 33.75/1 x 36.25/1 x 41.25
1 x 36.75/1 x 38.25/1 x 43.25
Tricep Rope Extensions 3 x 10
Attachments
shazzabazza
Registered
Salad looks tasty
I'd watch the shoulder, how's it feeling now? You don't want any injuries.
Yeah not to bad, on the bpc and tb500 for repair, so just gonna take it easySalad looks tasty
I'd watch the shoulder, how's it feeling now? You don't want any injuries.
DAY 4SETS X REPSRESULTS
BB Bentover Row 3 x 6
1 x 35/ 2 x 40
Plate Overhead Sit-Ups 3 x 20
3 x 15kg
DB Shallow Incline Press 3 x 10 form concentration
1 x 12.5/1 x 15/1 x 17.5
Supinated Grip Lat Pulldown3 x 10
1 x 66/1 x 73/1 x 79
SA Seated Cable Row 3 x 10 Each Side 1 x 73/1 x 79/1 x 86
Multi Flight Rear Delt Fly 3 x 12
3 x 70
Triangle Tricep Pushdowns 3 x 10
1 x 36.75/1 x 38.75/1 x 43.75
DB Alernating Curls 3 x 10
2 x 12.5/1 x 15
Ezy Bar Bicep Curls 3 x 10
1 x 20/1 x 25/1 x 30
OH Strap Tricep Extensions 3 x 10
1x 36.25/1 x 1 x 41.25/1 x 46.25
BB Bentover Row 3 x 6
1 x 35/ 2 x 40
Plate Overhead Sit-Ups 3 x 20
3 x 15kg
DB Shallow Incline Press 3 x 10 form concentration
1 x 12.5/1 x 15/1 x 17.5
Supinated Grip Lat Pulldown3 x 10
1 x 66/1 x 73/1 x 79
SA Seated Cable Row 3 x 10 Each Side 1 x 73/1 x 79/1 x 86
Multi Flight Rear Delt Fly 3 x 12
3 x 70
Triangle Tricep Pushdowns 3 x 10
1 x 36.75/1 x 38.75/1 x 43.75
DB Alernating Curls 3 x 10
2 x 12.5/1 x 15
Ezy Bar Bicep Curls 3 x 10
1 x 20/1 x 25/1 x 30
OH Strap Tricep Extensions 3 x 10
1x 36.25/1 x 1 x 41.25/1 x 46.25
