Approved Log Weightloss Journey

[hubbles]

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

You should look at using an app to track your foods. Myfitness pal is pretty good.

 

[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 150

Hack Squats 3 x 15
3 x 50
2 x 100



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

Leg Extensions
7 x 15
2 x 47
1 x 54
1 x 68
2 x 89
1 x 54 x 20

 

[shaneo75]

So I have decided to rest for the weekend as my body is screaming at me to take a break

1. Have broken out in the worst acne on my back in years.
2 . My blood pressure over the last week has been no less the 192/83 saw the Dr now on tablets to reign it under control
3. Gonna stop my cycle early and just do a TRT dosage of test weekly until all under control
4. Giving blood Tuesday to release some of the old stuff to generate new blood.

Will keep you all updated

 

[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

DB Hammer Curls
3 x 12
3 x 22.5

Cable tricep Extensions
5 x 15
1 x 8.75
1 x 11.25
1 x 13.25
2 x 16.75





Tricep.push Downs
3 x 15
1.x 31.25
1 x 33.75
1.x 36.25

Overhead cable tricep Extensions
3 x 15
2 x 28.75
1 x 31.25

Cable bicep Curls
3 x 15
1 x 23.75
1 x 26.25
1 x 28.75

 

[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
80 x 28.75

 

[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
@ 28.75kg

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

Tricep Cable extension 3 ways
1 x set 60 both arms
Straight down x 20
Across body x 20
Arm over head x 20
Full extensions to work short head and long head of tricep
Felt the burn after 10
Weight 11.25 kgs


Arms were burning by the end of this

 

[musclemaniac]

So I have decided to rest for the weekend as my body is screaming at me to take a break

1. Have broken out in the worst acne on my back in years.
2 . My blood pressure over the last week has been no less the 192/83 saw the Dr now on tablets to reign it under control
3. Gonna stop my cycle early and just do a TRT dosage of test weekly until all under control
4. Giving blood Tuesday to release some of the old stuff to generate new blood.

Will keep you all updated

Sounds like a smart decision to listen to your body and give it the rest it needs. Your health always comes first and adjusting your cycle is very good plan. Keep us updated on how everything goes, I hope the changes bring you some relief soon.

 

[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

110 o range of motion, more movement in knees

Standing Calf Raises
3 x 15
1 x 120
1 x 140
1 x 150

Hack Squats 3 x 15
3 x 50
5 x 100
3 x 25
110o range of motion in knees

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

Seated Hamstring Curls
6 x 130
3 x 90
1 x 60

Leg Extensions
7 x 15
2 x 47
1 x 54
1 x 68
2 x 89
1.x 103
1 x 54 x 20

 

[darkHORSE]

Love the intensity. How's the energy levels and mood big fella?

 

[shaneo75]

Yeah it's not.too bad actually, lost a little motivation the last few weeks but time to turn it upside down and kick it. So here we go

How are you brother

 

[darkHORSE]

Yeah it's not.too bad actually, lost a little motivation the last few weeks but time to turn it upside down and kick it. So here we go

How are you brother

I read your posts and saw some issues you went through. It's good that your positive and smashing through it, I'm sure with your motivation you'll beat it for sure. I'm good, thanks for asking just on the grind at the gym and juggling work and family like most of us here. Take it day by day is my motto.

 

[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
UN assisted

 

[shaneo75]

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

 

[musclemaniac]

Legs are looking thick

 

[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


Tricep Cable extension 3 ways
1 x set 60 both arms
Straight down x 20
Across body x 20
Arm over head x 20
Full extensions to work short head and long head of tricep
Felt the burn after 10
Weight 11.25 kgs


Arms were burning by the end of this

 

[musclemaniac]

Arms were burning by the end of this

Not surprised

 

[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

 

[darkHORSE]

That’s a spicy mix of intensities across each chest movement. Low reps to high reps in one go keeps everything activated and fully torched. I can see your following a specific progression model here, looking good!

 

[shaneo75]

That’s a spicy mix of intensities across each chest movement. Low reps to high reps in one go keeps everything activated and fully torched. I can see your following a specific progression model here, looking good!

PT is a genius

 

[shaneo75]

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