Approved Log Weightloss Journey

[shaneo75]

Silly question but how long do your workouts take, I find it hard to fit everything in all the time. Work always smashes me

Hey mate anywhere from 1 hr to 1.5hrs

 

[shaneo75]

Leg press 5 sets 20 reps each set
Warm up set x 50kg
2 x 90kg
3 x 120kg

Hack squat 4 sets 10 reps each set
Tempo and form and solid quad activation
2 x 40kg
2 x 50kg

Leg extension superset
2 x 40kg double and single
2 x 47kg double and single

lying Leg curl superset 4 sets
2 x 40kg
2 x 50kg

Abduction machine
4 x 50kg

Calfs
4 x 25 standing Calf raise
10.second pause on each last rep

 

[shrekmode]

Solid sesh especially considering the knee history.

 

[shaneo75]

Rest day today
Feeling really good after my little set.back last week, loving my anavar experience atm as well

 

[darkHORSE]

Rest day today
Feeling really good after my little set.back last week, loving my anavar experience atm as well

Well deserved @shaneo75

How long are you running anavar for and what's the dosage your on?

 

[shaneo75]

Well deserved @shaneo75

How long are you running anavar for and what's the dosage your on?

Hey brother
Only just started the cycle, got some to try.from a mate who got it from.the US.. on 50mg per day 3 tabs morning 2 tabs night

 

[shaneo75]

Start with rear shoulders
Peck deck machine once more But..
Single arm super slow mind muscle connection non stop left side right side and so on for 6 sets 12 to 15 rep's
1 x 15 warm up
2 x 25
2 x 35
2 x 45

Seated cable row ( wide grip)
1 warm up
1 x 30
3 working, Small or narrow grip 3 working
1 x 35
1 x 40
1.x 45



Next leg press row( on leg machine I showed you) super slow and controlled 3 working sets
3 x 20kg

Machine lat pull down( you choose machine) 4 working sets
1 x 25
1 x 35
1 x 45
1 x 55

Assisted chin up,, narrow grip 1 set failure, wide grip 1 set to failure

Traps you choose 4 sets
4 x 20kg each side


abs you choose
Seated ab crunch
4 x 30kg

 

[shaneo75]

Arm day
Dip machine superset with preacher curl
1 x warm up 1 x 25
1 x 60
1.x.70
1.x 80
Superset Preacher curl
1 x 45
1.x 55
1.x 65
1.x 75

Rope triceps extension cable superset
1 x 28.75
1.x 31.25
1.x 33.75
1 x 36.25

Rope hammer curls
1 x 11.75
1 x 13.25
1 x 16.75
1 x 18.25

Triceps bicep machine
1 x 40
1.x.50
1.x.60
1.x 65

triceps extensions superset close grip curl
1 x 40
1.x.50
1.x.60
1.x 65

Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5
Abbs your choice
100 x 40kg Seated ab crunch

 

[shaneo75]

Shoulders
4 x 15 reps + warm up controlled tempo
Machine press
1 x 25 warm up
1 x 30
1 x 40
1.x 45
Cybex machine press
1 x 25
1.x 30
1 x 35
1.x 40 3 second pause each rep at bottom

Seated side raise
1 x 20
1.x.30
1.x 40
1.x 50


Cable upright row
1.x.20
1.x.25
1.x.30
1.x 35

Preacher curl
2 x 50
2.x 60

Hammer dumbbell curl
1 x 15
1 x 17.5
1 x 20
1 x 22.5

Abbs your choice
Seated ab crunch
4 x 25 @ 30kgs

Chest,
Peck deck superset assist dips
4 to 6 sets 16 to 8 reps
1 x 25 warm up
1 x 40
1 x 50
1 x 60
1.x.70

4 x 12 dips superset

Cybex incline press
4 sets 10 to 8 reps
1 x 35
1.x 40
1 x 45
1.x.50

Machine press 3 sets all done as drop sets
1 x 40
1 x 50
1 x 60

Peck deck 2 sets 20 reps
2 x 40

Triceps dip machine 4 to 6 sets
12 to 8 reps
1.x 50
1.x.60
1.x.70
1.x 80
1.x.90
1.x 100

V bar triceps push down 4 sets
3 sets 8 to reps 1 set 20 reps
1 x 28.75
1.x 31.25
1.x.33.75
1.x 36.25 x 20

Abbs your choice
3 x 25 standing ball ad crunchs

 

[shaneo75]

Incline leg press
20 reps x 70kg
35 reps x 85kg
45 reps x 95kg
50 reps x 100kg

Leg Extensions
4 x 15
1.x 35
1.x.45
1.x.55
1.x.65

Single
4 x 10
1.x.20
1 x.25
1.x.35
1 x.40


Seated side.leg press
Single
4 x 20
2 x 95
1 x.105
1.x.115

Calf Raises
4 x 12
1.x.65
1.x 75
1.x 85
1.x.95

Hip abductor
4 x 15
1.x.30
1.x.40
2.x.50


Seated leg curl
4 x 15
1.x.90
1.x.100
1.x 110
1.x.120

 

[nathanwhit]

Hey mate anywhere from 1 hr to 1.5hrs

That’s a good time. I usually get 45min to 1hr if lucky

 

[shaneo75]

That’s a good time. I usually get 45min to 1hr if lucky

You do what is best and what you can do

 

[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
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

 

[darkHORSE]

Drop set on the lats to finish.. That would've been a good pump.

The structure and quality of the lifts are on point Shane. Nice work man.

 

[shaneo75]

Drop set on the lats to finish.. That would've been a good pump.

The structure and quality of the lifts are on point Shane. Nice work man.

Cannot take all the credit mate, my trainer is ****ing amazing and has done this his whole life.
He was an ex IBFF pro and at his best came 6th in the world.. Kieran norquay he is unbelievable and the best coach I have ever had.

 

[darkHORSE]

Cannot take all the credit mate, my trainer is ****ing amazing and has done this his whole life.
He was an ex IBFF pro and at his best came 6th in the world.. Kieran norquay he is unbelievable and the best coach I have ever had.

Yeah the workouts you post are all very impressive! The training is quality, not just chasing numbers

 

[shaneo75]

Yeah the workouts you post are all very impressive! The training is quality, not just chasing numbers

Have learnt not to chase numbers and go for the ego lifting, quality vs quantity will always triumph

 

[trespassing_minds]

Shoulders
4 x 15 reps + warm up controlled tempo
Machine press
1 x 25 warm up
1 x 30
1 x 40
1.x 45
Cybex machine press
1 x 25
1.x 30
1 x 35
1.x 40 3 second pause each rep at bottom
Seated side raise
1 x 20
1.x.30
1.x 40
1.x 45

Rear Peck deck
1 x 30
1 x 35
1.x 40
1 x 50

Cable upright row
1.x.20
1.x.25
1.x.30
1.x 35

Preacher curl
2 x 50
2.x 60

Hammer dumbbell curl
1 x 15
1 x 17.5
1 x 20
1 x 22.5

Abbs your choice
Seated ab crunch
4 x 25 @ 30kgs

Pushing some great weights there papa ... keep it up

 

[shaneo75]

Pushing some great weights there papa ... keep it up

Almost as gòd as you brother

 

[nathanwhit]

You do what is best and what you can do

Always wondered about the duration of training sessions. I hear a lot of mixed opinions.