Approved Log Weightloss Journey

[shaneo75]

Great work @shaneo75 hard work paying off bruv.

Gotta keep up with you cobber

 

[shaneo75]

Leg press 5 sets 20 reps each set
5 set x 50kg


Hack squat 6 sets 10 reps each set
Tempo and form and solid quad activation
8 x 20kg


Leg extension superset
2 x 80kg double and single
2 x 54kg single
4 x 47 x 6 slow and controlled reps




Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 110 kgs
2 x 120 kgs


lying Leg curl superset 4 sets
2 x 60kg
2 x 70kg

Hip Abduction machine
4 x 70kg

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

Belt squat
6 x 70kg x 5 sets

 

[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

 

[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

3 way tricep superset
60 reps each arm
cable tricep pull down
Across body tricep extension
Raised arm.tricep extension
8.75kg