Approved Log Weightloss Journey

[shaneo75]

Always wondered about the duration of training sessions. I hear a lot of mixed opinions.

As ling as you train hard and you give it your all honestly that's all that matters and repair and recover for the next body part the next day

 

[shaneo75]

Cable for lower chest( the last part of the ladders we did) elbows high and square hands meet at your crutch 6 sets 2 warm up 4 working
2.x.7.5 warm ups
2 x 10
2.x 12.5
2 x 15kg

Flat bench hammer bench 1 bridge set 4 working
1.x.20kg
2 x.30kg
2.x.40kg

Incline Smith machine press 1 bridge 3 working
1.x. 20kg
2 x 30kg
1.x.40kg

2 sets of machine press to finish in dropset format

2.x.60kg

Triceps
Rope extension flick out 1 warm up 4 working
1 x 28.75kg
1 x.31.25kg
1 x 33.75kg
2.x.36.25kg

Dumbbell kick backs 2 sets
2 x 12.5kg

Seated machine dips 4 sets dropsets
3 x 95kg
Dropset 3 x 50kg

 

[shaneo75]

Another rest day today lads, got 4 solid days coming up, gonna to need it.
New plans, new program

 

[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

 

[shaneo75]

Peck deck flys, round foam behind back
Floating off seat
20 x 40kg
20 x 60kg
15 x 70kg
10 x 80kg

Chest press cyblex both arms.up
One down one up
20 x 30kg
20.x 50kg
20.x 50kg
Dual press
25 x 50kg

Chest press incline Seated superset
15 x 40kg
15 x 60kg
15 x 70kg
15 x 80kg

Chest.dips
4.x.15 reps

Ladders
Push ups
Smith Machine bar
4 sets start low push up from.bar x 10

Tricep.supersets
Cable tricep rope extensions
20 x 11.25kg x 2
Rope extend with wide spilt
Rope Extensions straight down to quads
20 x 11.25
3 sets


Skull Crushers
10 x 10kg rear Skull Crushers behind head
10 x 10kg skull crusher to forehead
10 x 10kg tricep Chest press
2.further reps @ 15kg bar

 

[powerlifterbro]

You would've had some filthy burns during that session

 

[shaneo75]

You would've had some filthy burns during that session

Was a great session

 

[nathanwhit]

Another rest day today lads, got 4 solid days coming up, gonna to need it.
New plans, new program

SOrry another question bro. Do you have a full time PT that gives you these workouts tailored for you?

 

[shaneo75]

SOrry another question bro. Do you have a full time PT that gives you these workouts tailored for you?

Yes mate I do, all tailored to.me, you are welcome to try them though

 

[shaneo75]

Day off ad 3 btutal days coming up

 

[hubbles]

 

[shaneo75]

Incline leg press
20 reps x 70kg
35 reps x 85kg
45 reps x 95kg
50 reps x 100kg

Leg Extensions
4 x 15
1.x 35
1.x.45
1.x.55
1.x.65

Single
4 x 10
1.x.20
1 x.25
1.x.35
1 x.40


Seated side.leg press
Single
4 x 20
2 x 95
1 x.105
1.x.115

Calf Raises
4 x 12
1.x.65
1.x 75
1.x 85
1.x.95

Hip abductor
4 x 15
1.x.30
1.x.40
2.x.50


Seated leg curl
4 x 15
1.x.90
1.x.100
1.x 110
1.x.120

 

[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

 

[darkHORSE]

Heavy session! That’s a ton of volume and some impressive rep ranges, especially on the incline leg press and leg extensions.Great to see calf raises and hip abductors in there as well, All those little details make a big difference.

 

[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

 

[shaneo75]

Back traps rear shoulders abbs are next
assistance 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 shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

Ab s your choice
Lift up knee crunchs
2 x 25

 

[powerlifterbro]

That mix of machines and slow controlled reps is perfect for keeping the joints happy while still hitting the muscles hard. Stick with your coach bro, sounds like you’re in good hands. Most blokes don’t get how important a proper plan is, especially when it’s built for you. Worth every dollar.

 

[hubbles]

How's it all progressing brother, are you in a good spot?

 

[trespassing_minds]

Hey shane... looking forward seeing your progress in the comp coming up.

You are a machine