Approved Log Weightloss Journey

[hubbles]

How you travelling Shane? Calories still on track?

You've stopped your cycle and jumped on TRT or just cruising now?

 

[shaneo75]

Joined a new gym tonight
Just a bit of new scenery
Didn't do alot with training tonight
But the machines there are more machine placement than free weight machines and twice as many, so you don't have to wait.

 

[shaneo75]

How you travelling Shane? Calories still on track?

You've stopped your cycle and jumped on TRT or just cruising now?

Hey brother yeah calories are on track..

Had a scare mid month when blood pressure shy rocketed so in pretty much stopped my cycle and yeah started mini trt to.check out my body and make.sure it was ok.

Everything is ok

 

[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]

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
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]

Nice work Shane!

 

[shaneo75]

Leg Extensions
Drop set
1 x 15 - 1 x 10
1 x 60 with 10 sec pause top
1 x 75
Twice
1 x 75 x 16 dropset 10
1.x.80 x 16 dropset 10

Leg press
10 x 50
20 x 100
30 x 150
40 x 200 killed me

All foot movements working side, neutral and hamstrings leg extensions
12 x 150
12 x 150
12.x 150

12.x 150
12 x 150
12.x 150 failed at 8

12 x 100
12.x 100
12 x 100

Squat machine
1 x 30 full drop - half drop
3 x sets failed at 9 last set

Rdl Hamstring
3 x 30kg

Standing Calf Raises
8 x 40kg

Leg Extensions finish
3 x 16 x 89kg

 

[ironguru]

Leg Extensions
Drop set
1 x 15 - 1 x 10
1 x 60 with 10 sec pause top
1 x 75
Twice
1 x 75 x 16 dropset 10
1.x.80 x 16 dropset 10

Leg press
10 x 50
20 x 100
30 x 150
40 x 200 killed me

All foot movements working side, neutral and hamstrings leg extensions
12 x 150
12 x 150
12.x 150

12.x 150
12 x 150
12.x 150 failed at 8

12 x 100
12.x 100
12 x 100

Squat machine
1 x 30 full drop - half drop
3 x sets failed at 9 last set

Rdl Hamstring
3 x 30kg

Standing Calf Raises
8 x 40kg

Leg Extensions finish
3 x 16 x 89kg

Leg day looks filthy.. Straight up massacre

Respect.

 

[shaneo75]

Leg day looks filthy.. Straight up massacre

Respect.

Still sore

 

[shaneo75]

Rear shoulder extension
2 x 10
2 x 20
2 x 25
2 x 30

1 arm machine row
1 x 75
1 x 80
1.x 90
1.x 100
1.x 110
1 x 120

Leg press bent over row
3.x 20
1.x 30




Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
3 x 80

1 arm high row
2 x 50
2 x 60
2.x 70
Dropset
2 x 60
2 x 50

Cable shrugs front
2 x.25

Cable shrugs rear
2 x 25

Plate rear shrugs
2.x 25

Treadmill 20 min

 

[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

 

[shaneo75]

Chest flys
6 x 15 reps
2 x 50
2.x 55
2 x 60

Cyblex chest press
6 x 20 reps
4 x 15
2 x 25

Incline chest press
6 x 12 reps 10 second pause last rep
2 x 50
2.x 55
2 x 60

Ladder push ups
8 x 15 reps 4 different inclines

Shoulder Press
4 x 15
2 x 20
2 x 25

Rear delt flys
6 x 12 reps
3 x 50
3 x 60
Superset with
Shoulder raises
5 x 10

Side lat raises
6 x 3.25

 

[shaneo75]

Abductor machine outward in 10 sec hold
6 x 12 reps
3 x 20 - 10.second hold last rep
3 x 25 - 10 second hold last rep

Leg Extensions
Drop set
1 x 15 - 1 x 10
1 x 60 with 10 sec pause top
1 x 75
Twice
1 x 75 x 16 dropset 10
1.x.80 x 16 dropset 10

Single Leg press
6 x Max out
2.x.30 x 20
4 x 40 x 40, failed last at 33



Hack Squats superset 4 x legs excercises
5 x 15 reps
2 x 50
3 x 65
Non stop no rest

Belt squat no rest
4 x 15 reps
2 x 30
2 x 40

Rdl Hamstring
4 x 15 reps
4 x 30kg x 15

Squat press
4 x 12
4 x 10kg



Lying Leg Curls
3 x 12
3 x 30

Calf Raises 3 ways
Feet straight
Feet outward
Feet Inward
3 x 15 each way hold at top

Boom legs cooked

 

[shaneo75]

Rear dely fly isolated arm
7 x 15
2.x 25
2 x 45
2.x 65
1.x.75

Seated Row
5 x 20
2 x 30
2 x 40
1.x.50

Standing isolated Seated row
6 x 20
2.x.20
2.x 40
2 x 60



Rear shoulder extension
6 x 20
2.x.20
2 x 40
2.x.60
Legpress bent over row superset
( 1 x 10 slow full.extension 10 x fast full extension)
6 x 20

Assisted side chin ups
3 x 20.chin ups

Shrugs
3 x 20
1 x 28.75
1x 31.25
1.x 33.75

Rear shrugs
3 x 25
Planking
3 x 1minute

Ball back ab crunches
4 x 25

 

[darkHORSE]

Shane, that’s some serious volume and structure mate. Need to take a page out of your book on how meticulous and methodical you are

Your logs are gold for guys needing ideas to push intensity without just adding more weight. Keep posting. It's a good reminder that smart structure beats ego lifting every time.

Respect.

 

[shaneo75]

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 8.75 kgs

Tricep bar push down
6 x 15 reps
1 x 28.75
2 x 31.25
1 x 33.75
2 x 36.25
1 x 38.75




Over head tricep extension
6 x 15 reps
1 x 28.75
2 x 31.25
1 x 33.75
2 x 36.25
1 x 38.75

Skull Crushers
3 x 20kg x 20 reps

Tricep bench pull back
5 x 15 reps
2 x 11
2 x 18
1 x 25





Shoulder Press
5 x 12
2 x 20
2 x 25
1 x 32

Seated shoulder raise
6 x 20
2 x 20
2 x 25
2 x 30

Shoulder Raise cable
8 x 12
3 x 3.75
3 x 6.25
2 x 8.75

Shoulder DB raise
4 x 12 reps
4 x 7.5kg

 

[shaneo75]

Shane, that’s some serious volume and structure mate. Need to take a page out of your book on how meticulous and methodical you are

Your logs are gold for guys needing ideas to push intensity without just adding more weight. Keep posting. It's a good reminder that smart structure beats ego lifting every time.

Respect.

It's amazing what a professional coach does for you, thank you for the kind words, this is just the start.

 

[shaneo75]

Chest flys
6 x 15 reps
2 x 50
2.x 55
2 x 60

Cyblex chest press
6 x 20 reps
4 x 15
2 x 25

Incline chest press
6 x 12 reps 10 second pause last rep
2 x 50
2.x 55
2 x 60

Laying down panatta chest press
4 x 12
2 x 10
2 x 15
Ladder push ups
8 x 15 reps 4 different inclines





Bicep behind back cable Curls
4 x 15
1 x 8.75
2.x 11.25
1.x.13.75

OG Superset bar cable curl
10 x full
10 x bottom half
10 x top half
10 x full
2 x 28.75kg
Forearms.and Biceps.on fire


Short head bicep DB raise
4 x 15
2 x 12.5
2 x 15

 

[darkHORSE]

OG Superset bar cable curl
10 x full
10 x bottom half
10 x top half
10 x full
2 x 28.75kg
Forearms.and Biceps.on fire

 

[hubbles]

Hey brother yeah calories are on track..

Had a scare mid month when blood pressure shy rocketed so in pretty much stopped my cycle and yeah started mini trt to.check out my body and make.sure it was ok.

Everything is ok

Good to hear bro. Your trainings looking on point