Approved Log Weightloss Journey

[shaneo75]

Shoulders
4 x 15 reps + warm up controlled tempo
Machine press
1 x 25 warm up
1 x 30
1 x 40
1.x 45
Cybex machine press
1 x 25
1.x 30
1 x 35
1.x 40 3 second pause each rep at bottom
Seated side raise
1 x 20
1.x.30
1.x 40
1.x 45




Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70

Bicep individual Curls
1 x 10 x 20
1 x 15 x 20
1 x 20 x 20

Bicep curl machine
60 x 25kg non stop


Seated ab crunch machine
35kg x 25 x 4 sets
100 reps

 

[ironguru]

99.9 kgs lads I will take that as a ****ing win

**** yeah brother

 

[darkHORSE]

Solid work Shaneo .. and that weight loss is a great achievement

 

[shaneo75]

Solid work Shaneo .. and that weight loss is a great achievement

Reta starting not to work so I have introduced 5amino 1mq which seems to be kicking it along.

 

[shaneo75]

Back traps rear shoulders abbs are next
chin ups 6 sets to failure
6 x sets to failure
1 arm machine row mid back,
1 warm up 20 reps slow and steady
1.x.20 warm up @ 40kg
3 working slow as **** 10 to 12 reps
1 x 45
1.x.50
1. x 60
High row 4 sets half fulls 10 to 12 reps lat pull downs super set with straight arm pull downs 2 sets 12 to 15 reps
1 x 40
1.x.50
1.x.60


Traps 4 sets shrugs ,shoulders to ears slow af 20 reps
4 x 20 x 20kg

Rear traps
4 x sets 20
10 x slow
10.x pump
23.25kgs
31.25 kgs
33.75 kgs
41.25 kgs

Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

French press with straps
4 x sets x 40kgs x 20 reps
5 second pause top full stretch
5 second pause bottom

Ab s your choice
Lift up knee crunchs
2 x 25

 

[shaneo75]

Really showing the veins today 2nd day after legs

 

[darkHORSE]

Reta starting not to work so I have introduced 5amino 1mq which seems to be kicking it along.

That can definitely help kick things back into gear. How are you dosing it and are you running it alongside GH or just solo?

 

[darkHORSE]

Really showing the veins today 2nd day after legs

That's always a good sign

 

[shaneo75]

Arm day
Dip machine superset with preacher curl
1 x warm up 1 x 25
1 x 60
1.x.70
1.x 80
Superset Preacher curl
1 x 45
1.x 55
1.x 65
1.x 75

Rope triceps extension cable superset
1 x 28.75
1.x 31.25
1.x 33.75
1 x 36.25

Rope hammer curls
1 x 11.75
1 x 13.25
1 x 16.75
1 x 18.25

Triceps bicep machine
1 x 40
1.x.50
1.x.60
1.x 65

triceps extensions superset close grip curl
1 x 40
1.x.50
1.x.60
1.x 65

Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5

3 way tricep superset
60 reps each arm
cable tricep pull down
Across body tricep extension
Raised arm.tricep extension
8.75kg

 

[shaneo75]

That can definitely help kick things back into gear. How are you dosing it and are you running it alongside GH or just solo?

Along side man, works well with the GH

 

[shaneo75]

Upper Chest flys
5 x 15
1 x 6.25
1.x 8.75
1.x 11.25
1 x 13.75
1 x 16.25

Converging chest press
6 x 12
2 x 50
2.x 60
2.x.70

Leg extension superset
2 x 40kg double and single
2 x 47kg double and single
4 x 67kg double and single


Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 65 Seated Calf stretch
2.second pause on each last rep

 

[shaneo75]

Leg press 5 sets 20 reps each set
5 set x 50kg


Hack squat 6 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg


Leg extension superset
2 x 40kg double and single
2 x 47kg single
4 x 54 x 6 slow and controlled reps
Then 10 pump reps, quads on fire




Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
4 x 15
6 x 40kg

 

[hubbles]

Really showing the veins today 2nd day after legs

Google maps coming up brother

 

[shaneo75]

Google maps coming up brother

Have seen these appear.over last few months, but really started to show last week, it's awesome tbh..

 

[shaneo75]

Upper Chest flys
5 x 15
1 x 6.25
1.x 8.75
1.x 11.25
1 x 13.75
1 x 16.25

Converging chest press
5 x 12
2 x 40
2.x 50
2.x.60

Multi Lateral chest press
5 x 15
1 x 35
1 x 45
1 x 55
2 x 65

Seated chest press
5 x 15
2 x 50
2.x 55
1 x 60

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

 

[darkHORSE]

Upper Chest flys
5 x 15
1 x 6.25
1.x 8.75
1.x 11.25
1 x 13.75
1 x 16.25

Converging chest press
5 x 12
2 x 40
2.x 50
2.x.60

Multi Lateral chest press
5 x 15
1 x 35
1 x 45
1 x 55
2 x 65

Seated chest press
5 x 15
2 x 50
2.x 55
1 x 60

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

Good volume man

 

[shaneo75]

Leg press 5 sets 20 reps each set
5 set x 50kg


Hack squat 6 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg


Leg extension superset
2 x 40kg double and single
2 x 47kg single
4 x 54 x 6 slow and controlled reps
Then 10 pump reps, quads on fire




Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Hip Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

Belt squat
8 sets x 15 reps x 40kg

 

[shaneo75]

Back traps rear shoulders abbs are next
chin ups 6 sets to failure
6 x sets to failure
1 arm machine row mid back,
1 warm up 20 reps slow and steady
1.x.20 warm up @ 40kg
3 working slow as **** 10 to 12 reps
1 x 45
1.x.50
1. x 60
High row 4 sets half fulls 10 to 12 reps lat pull downs super set with straight arm pull downs 2 sets 12 to 15 reps
1 x 40
1.x.50
1.x.60


Traps 4 sets shrugs ,shoulders to ears slow af 20 reps
4 x 20 x 20kg

Rear traps
4 x sets 20
10 x slow
10.x pump
23.25kgs
31.25 kgs
33.75 kgs
41.25 kgs

Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

French press with straps
4 x sets x 40kgs x 20 reps
5 second pause top full stretch
5 second pause bottom

Ab s your choice
Lift up knee crunchs
2 x 25