Approved Log Weightloss Journey

[ironguru]

That 90 degree range on the squats is brutal but super effective for the quads .. good session

 

[shaneo75]

That 90 degree range on the squats is brutal but super effective for the quads .. good session

Knees are feeling it today, but HGH helps recovery

 

[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
82/75/63/54/47/42/35/25/20
Full stack achieved

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

DB Hammer Curls
4 x 15
1 x 17.5
1 x 20
1 x 22.5
1 x 25

Arms were burning by the end of this

 

[ironguru]

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
82/75/63/54/47/42/35/25/20
Full stack achieved

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

DB Hammer Curls
4 x 15
1 x 17.5
1 x 20
1 x 22.5
1 x 25

Arms were burning by the end of this

You're hitting all parts of the triceps with these different angles.

Looks like you really push yourself, love it!

 

[shaneo75]

You're hitting all parts of the triceps with these different angles.

Looks like you really push yourself, love it!

Mate I am trying, you cannot grow if you don't give it a go

 

[trespassing_minds]

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

Haven't been on of late so had a lot.of.catching up to do non your blog.

Have a look at these hammy curls. 130kg what a machine.

You are getting some serious weight moving

 

[shaneo75]

DAY 5
SETS X REPS
Cybex Neutral Grip Shoulder Press
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
2 x 15 / 2 x 25/1 x 30/1 x 35

DB Shoulder Press
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
2 x 7.5/ 2 x 17.5/ 2 x 20

Multi Flight Lateral Raise
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
2 x 15/ 3 x 20

DB Lateral Raise super set with front raise
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
3 x 7.5/ 4 x 10



Lying Crucifix Lateral Raise
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
3 x 6.25/ 2 x 8.75

Tricep Pushdowns
1 x 3-5 / 1 x 6 / 2 x 12 / 1 x 20
8 x 38.75

 

[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
@ 28.75kgó

Bicep curl machine 30 sec rest in between
1 x 15 mixed out last 3 sets @ 25 reps
82/75/63/54/47/42/35/25/20
Full stack achieved

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

DB Hammer Curls
4 x 15
1 x 17.5
1 x 20
1 x 22.5
1 x 25

Arms were burning by the end of this

Hack Squats
2 x 50kg x 20
3 x 100kg x 25
1 x 50kg x 30

Leg Extensions
1 x 49kg x 20
1 x 68kg x 20
1.x 89kg x 18 legs gave out

 

[shaneo75]

Incline leg press 1 x 15
Single
1 x 25
1 x 50
1 x 75
1 x 100
2 x 50 x 25
1 x 25 x 35

Standing Calf Raises
3 x 15
1 x 120
1 x 140
1 x 160






Lying Crucifix raises
1 x 1.25
1 x 3.75
1 x 6.25
1.x 8.75

Hack Squats 3 x 15
3 x 50


Hamstring Curls
3 x 15
1 x 50
1.x 55
1 x 65

Shoulder Press
3 x 20
1 x 20
2 x 25

3 second decline, with one second pause and 3 seconds up, concentration on incline and decline

 

[shaneo75]

Cable chest upper
5 x 15 sets
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 16.25

Chest cable mid
5 x 15 sets
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 16.25


Chest cable lower
5 x 15 sets
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 16.25

Tricep assisted dips
3 x 20 sets

Converging chest press
4 x failure
1 x 50 x 15
1 x 60 x 16
1 x 65 x 14
1.x.70 x 19


Multi fly chest press
Sets 5 x failure
1.x 30 x 20
1 x 40 x 20
1 x 50 x 17
1 x 60 x 19
1 x 70 x 14

Chest fully pumped.this morning

DB chest press
3 x 15
3 x 25

 

[shazzabazza]

Cable chest upper
5 x 15 sets
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 16.25

Chest cable mid
5 x 15 sets
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 16.25


Chest cable lower
5 x 15 sets
1 x 6.25
1 x 8.75
1 x 11.25
1 x 13.75
1 x 16.25

Tricep assisted dips
3 x 20 sets

Converging chest press
4 x failure
1 x 50 x 15
1 x 60 x 16
1 x 65 x 14
1.x.70 x 19


Multi fly chest press
Sets 5 x failure
1.x 30 x 20
1 x 40 x 20
1 x 50 x 17
1 x 60 x 19
1 x 70 x 14

Chest fully pumped.this morning

DB chest press
3 x 15
3 x 25

How’d the DB presses feel after all that cable work?

 

[shaneo75]

How’d the DB presses feel after all that cable work?

I was cooked on cables, made failure alot easier being smashed before hand

 

[shaneo75]

Didn't train at all today, had the day and night off
I got my weigh in tomorrow so fingers crossed I am back on track

 

[hubbles]

Didn't train at all today, had the day and night off
I got my weigh in tomorrow so fingers crossed I am back on track

Good luck with it brother.

 

[shaneo75]

D handle lat pull downs
5 x 15
2 x 59
1 x 68
1 x 77
1 x 83

Seated rear lat pull machine
5 x 12
1 x 20
2 x 40
2 x 50
1 x 60

Close Grip supernated lat pullndown
5 x 15
2 x 20
1 x 40
2 x 50


Seated Row
7 x 15
2 x 59
2 x 68
2 x 77
1 x 86

20 x Chin ups x 3 sets
UN assisted

 

[darkHORSE]

Didn't train at all today, had the day and night off
I got my weigh in tomorrow so fingers crossed I am back on track

How'd the weigh in go?

 

[shaneo75]

How'd the weigh in go?

Have changed my diet today as my macros are all out to whack.. so everything is stable except for body fatbwhich has has a 1.7% increase in a month

 

[darkHORSE]

Have changed my diet today as my macros are all out to whack.. so everything is stable except for body fatbwhich has has a 1.7% increase in a month

No worries, dialling in those macros will help get things back on track. Need to remember that body fat fluctuation is just part of the process. As long as you focus on consistency with your diet you’ll see the progress.

 

[shaneo75]

No worries, dialling in those macros will help get things back on track. Need to remember that body fat fluctuation is just part of the process. As long as you focus on consistency with your diet you’ll see the progress.

Had a big chat to my nutritionist today and he tried to explain macros to me and in lamens terms I was eating 4x scotch fillet steaks a day in a bulk, not knowing each steak contained 40g fat, I am only on 96g per day, so hence why I am.way over

 

[shaneo75]

Cross body hammer curls
5 x 15
2 x 20
1 x 22.5
1 x 25
1.x 27.5

Machine Preacher Curls
7 x 12
2 x 47
2 x 54
2 x 61
1 x 73

Barbell Skull Crushers
5 x 12
2 x 30
2 x 40
1 x 30 x 15



Tricep push downs
5 x 12
2 x 36
1 x 41
1 x 47
1 x 54 failure at 8

Tricep.rope.extensions
7 x 12
2 x 20
2 x 28.5
1 x 33.25
1 x 36.75
2 x 43.25

Trained by IBFF 1984 Champ Paul sparks
Ols school workout, arms were fully pumped.. Def a great workout