Approved Log Weightloss Journey

[shaneo75]

Legs,,
1 leg leg curl
1 warm up set
4 working set rep range 15 to 10
1 x 15
1 x 20
1.x.20
1.x.25
Lying leg curl
1 bridge set
4 working sets 15 to 10 rep range
1 x 20
1.x.30
1.x.35
1.x.40
1 leg leg press
1 bridge set
3 working sets 12 reps each set
2 x 30
1.x.50

1 set double leg
leg press 30 reps
4 x 30 x 90

Belt squats half fulls 2 sets 12 to 15 reps
2 x 40kgs
ALL LEGS DONE DEEP SLOW CONTROLED

Small.leg day but packs a punch
When under tension at all.times
Time.under.tension

 

[shaneo75]

Friday rear shoulders to start 2 movements ,you pick the 2 movements control the weight 6 sets total includes warm up
Seated Row
6 x 15
2 x 40
2 x 50
2 x 60

Rear delt flys
6 x 20
2 x 45
2 x 55
2.x.65

Back ,assistance chin ups FORM AND TEMPO,,15 to 10 reps 5 sets
1 x 15
1.x 10
1.x.5
1 arm row
u pick movement Form tempo 4 quality sets 12 to 8 rep range
4 x 12
1 x 50
1.x 60
1.x 70
1.x 80 forearms.were burning

Wide grip seated row (form ) 1 bridge set 4 working sets 10 reps
4 x 10
2 x 50
2.x.60

Neutral grip lat pull down 3 working sets last set drop set
3 x 10
2 x 50
1 x 60
1.x.40 x 20
Traps. Plate shrugs rear slow control 15 reps standard 10 to 15 reps as super set 4 sets total
4 x 15 x 25

 

[hubbles]

Time.under.tension

One of my favourite techniques

 

[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

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

Ladder push ups
4 x inclines
4 x sets 12

 

[darkHORSE]

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

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

Ladder push ups
4 x inclines
4 x sets 12

Intense man

 

[shaneo75]

Intense man

They are brutal but feel good to step up a knotch

 

[darkHORSE]

They are brutal but feel good to step up a knotch

I can see!!

 

[shrekmode]

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

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

Ladder push ups
4 x inclines
4 x sets 12

Talk about a well-structured session! I love how you layered the volume across different angles and machines, hitting all areas of the chest. Looks like something you run during a proper growth focused block. Kudos to your coach, that's some smart programming

 

[shaneo75]

Seated Row
6 x 15
2 x 40
2 x 50
2 x 60

Rear delt flys
6 x 20
2 x 45
2 x 55
2.x.65

Back ,assistance chin ups FORM AND TEMPO,,15 to 10 reps 5 sets
1 x 15
1.x 10
1.x.5
1 arm row
u pick movement Form tempo 4 quality sets 12 to 8 rep range
4 x 12
1 x 50
1.x 60
1.x 70
1.x 80 forearms.were burning

Wide grip seated row (form ) 1 bridge set 4 working sets 10 reps
4 x 10
2 x 50
2.x.60

Neutral grip lat pull down 3 working sets last set drop set
3 x 10
2 x 50
1 x 60
1.x.40 x 20


Traps. Plate shrugs rear slow control 15 reps standard 10 to 15 reps as super set 4 sets total
4 x 15 x 25

Standing bicep Curls cable machine
Side grip & Neutral Grip
8 x 20 reps x 30, 40 and 50kg

Seated bicep Curls
4 x 20 reps 10 closed fist, 10.open palm
1 x 10
1.x 15
1 x 20
1.x 25


Rope Extensions standing bicep.curl
4 x 35 reps 1.x 20 leaning back 20o incline
1 x 15 standing just using forearms for movement
1 x 8.25
1 x 11.75
1.x 13.25
1.x.16.75

 

[shaneo75]

Talk about a well-structured session! I love how you layered the volume across different angles and machines, hitting all areas of the chest. Looks like something you run during a proper growth focused block. Kudos to your coach, that's some smart programming

It's amazing what you can do when coached by an IBFF pro

 

[shaneo75]

Lying leg curls 2 warm up sets 12-15 reps 3 working set 8 to 12 reps
2 x 25 warm ups
1.x 45
1 x 55
1.x.65
Seated leg curl 1 bridge set 10 to 12 reps
3 working sets 10 reps
1 x 75
1.x 90
1 x 110
1 x 130
Hamstring deadlift machine 3 working set( don't use your back ,feel it in ass and hamstring, stick your ass out)
1.x.40
2 x 50


Hack squat 7 sets 12 to 15 reps ONLY 30 secs rest in between each set, deep controlled
7 x 40
Legs were on fire

Leg extension 1 set for 60 sec ,don't care about reps 60 secs non stop
42 reps in 60
ALL LEGS 3secs on the negative 2 sec on the positive
ie going down count 1 2 3 going up count 1 2

Calf's 7 sets 30 sec rest in between each set 20 reps of what ever u can do for calfs
7 x Standing Calf Raises 30.seconds between each one.

 

[hubbles]

Shane, these workouts are impressive brother. Only thing I’d watch is cumulative fatigue... back to back high tension sets like this need quality recovery or you’re walking into burnout.

 

[shaneo75]

Shane, these workouts are impressive brother. Only thing I’d watch is cumulative fatigue... back to back high tension sets like this need quality recovery or you’re walking into burnout.

Yes mate it has caught up with me, much needed 4 days off with a little bit of fasted cardio in the mix so I don't seize up like tinman

 

[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

30o Incline bench cable chest fly
4 x 20 reps
3 x 6.25
1 x 8.25
10 slow and controlled, 10 non stop controlled and constant tension

Skull Crushers 3 ways
3 x 35
1 x 15 Skull Crushers behind head
1 x 15 Skull Crushers to face
1 x 10 Skull Crushers arm extension
1 x 15 kg barbell


Tricep kickbacks
3 x 20 reps
3 x 5kg
Correct form


Tricep.push Downs
3 x 45 or failure
1.x 21.25 failed last set


Tricep assisted dips superset above tricep push downs
3 x 20 reps

Ladder push ups
4 x inclines
4 x sets 12

 

[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