Approved Log Weightloss Journey

[shaneo75]

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

Strength

 

[shaneo75]

Strength

Single Leg Extensions it should be so one leg

 

[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 3.75/1 x 6.25

Tricep Pushdowns
1 x 4-6 / 1 x 8 / 1 x 15
1 x 28.75/1 x 33.75/1 x 38.75

 

[hubbles]

Love the consistency brother! What's the coach's plan for strength training? How long is he running this routine?

 

[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

 

[shaneo75]

DAY 1
SETS X REPS
RESULTS / RPE

Wide Grip Cybex Chest Press
1 x 4-6 / 1 x 8 / 1 x 15
15 x 20/12 x 30/10 x 40

Incline Cable Pec Flys
1 x 4-6 / 1 x 8 / 1 x 15
15 x 13.25/15 x 16.25/15 x 18.75/
1 x 21.25

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 chest
1 x 4-6 / 1 x 8 / 1 x 15
1 x 50/1. x 60/1 × 70



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

 

[shaneo75]

Pro Squat to 90o range of motion
3 x 50 @ 90o
2 x 90 @ 90o
2 × 110 @ 90o
2 x 130 @ 90o
2 x 150 @ 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


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

Hack Squats
7 x 50

 

[shaneo75]

Cross body cable tricep extension
6 x 12
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 8.75 x 20
1 x 6.25 x 30


Rope tricep extension
6 x 12
1 x 31.25
1 x 33.75
1 x 36.25
1 x 38.75
1 x 28 75 x 20
1 x 23.75 x 30





Over head cable extension
6 x 12
1 x 28.75
1 x 31.25
1 x 33.75
1 x 36.25
1 x 28.65 x 20
1 x 23.75 x 30

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 mixed out last 3 sets @ 25 reps
75/63/54/47/42/35/25/20

 

[shaneo75]

DB Incline chest flys
6 x 12
1 x 12.5 w/up
1x 17.5
1 x 20
1 x 22.5
1 x 25
1 x 17.5 x 20

Chest press
5 x 12
2 x 20
2 x 40
1 x 20






Multi flight chest
4 x 15
1 x 35
1 x 50
1 x 60
1 x 40 x 20

Tricep rope extensions
4 x failure
1 x 38.75
1 x 36.25
1 x 33.75
1 x 31.25

 

[shaneo75]

DAY 2
SETS X REPS
RESULTS / RPE

Rear Neck Lat Pulldown
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
2 x 52/1 x 59/1 x 66

D-Handle Lat Pulldown
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
1 x 66/1 x 73/1 x 79/1 x 86

Detached Cable Lat Pulldown
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
1 x 59/1 x 66/1 x 73/ 1 x 79

T-Bar Pronated Grip Row
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
1 x 50/55/60/65

Multi Flight Rear Delt Flys
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
1 x 50/1 x 55/1 x 60/1 x 65

Ezy Bar Bicep Curls 7 x 10 (30Secs Rest)82/75/63/54/47/40/33/25

 

[shaneo75]

MOBILITY and Stretch day today
Start of new program

30 minutes stretching
10 minutes on stairmaster
20 minutes on bike

Felt a little tight rear lower back All ok now

 

[shaneo75]

Pro Squat to 90o range of motion
3 x 50 @ 90o
2 x 90 @ 90o
1 × 110 @ 90o
1 x 130 @ 90o


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


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

Hack Squats
2 x 50
2 x 100
3 x 150
Jelly legs @ 90o range of motion 3 second hold at bottom, knees were burning

Lying Hamstring Curls
2 x 50
2 x 60
2 x 65

 

[darkHORSE]

Jelly legs @ 90o range of motion 3 second hold at bottom, knees were burning

I can imagine man.

 

[shaneo75]

Cross body cable tricep extension
6 x 12
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 8.75 x 20
1 x 6.25 x 30


Rope tricep extension
6 x 12
1 x 31.25
1 x 33.75
1 x 36.25
1 x 38.75
1 x 28 75 x 20
1 x 23.75 x 30





Over head cable extension
6 x 12
1 x 28.75
1 x 31.25
1 x 33.75
1 x 36.25
1 x 28.65 x 20
1 x 23.75 x 30

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 mixed out last 3 sets @ 25 reps
75/63/54/47/42/35/25/20

Behind bicep cable extension
5 x 15
1 x 9
1 x 11.5
1 x 13
1 x 15.5
20 x 9

 

[shaneo75]

Incline chest press
3 x 15
1 x 35
1 x 45
1 x 55

Chest press
3 x 15
1 x 50
1 x 60
1 x 70

Cross body cable tricep extension
3 x 15
1 x 8.25
1.x 11.25
1 x 16.75




DB Hammer Curls
3 x 15
2 x 12.5
1 x 15

Single Leg Extensions
3 x 15
1 x 40
2.x 47

V Bar tricep Extensions
3 x 15
3 x 28.75 form driven

D Grip lat pull downs
3 x 8
1 x 32
1 x 66
1 x 72
1 x 79

 

[darkHORSE]

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

Thats a ripper, what was your rest in between?

 

[shaneo75]

Thats a ripper, what was your rest in between?

No rest brother 40 straight up

 

[hubbles]

Nice work brother

 

[shaneo75]

Nice work brother

And the burn and the pump

 

[shaneo75]

Pro Squat to 90o range of motion
3 x 50 @ 90o
2 x 90 @ 90o
1 × 110 @ 90o

Single Leg press
7 x 15
2 x 25
1 x 50
1 x 75
2 x 100
2 x 50

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

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

Hack Squats
2 x 50
2 x 100
3 x 150
Jelly legs @ 90o range of motion 3 second hold at bottom, knees were burning

Lying Hamstring Curls
2 x 50
2 x 60
2 x 65