Gotta keep up with you cobber
Approved Log Weightloss Journey
- Thread starter shaneo75
- Start date
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
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
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
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
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
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
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
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
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
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
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
15 min walk in walker
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
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
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
15 min walk in walker
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
Bicep individual Curls
1 x 10 x 20
1 x 15 x 20
1 x 20 x 20
Bicep curl machine
60 x 25kg non stop
Seated ab crunch machine
35kg x 25 x 4 sets
100 reps
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
Bicep individual Curls
1 x 10 x 20
1 x 15 x 20
1 x 20 x 20
Bicep curl machine
60 x 25kg non stop
Seated ab crunch machine
35kg x 25 x 4 sets
100 reps
Incline leg press
20 reps x 80kg
35 reps x 90kg
45 reps x 100kg
Leg Extensions
4 x 15
1.x 40
1.x.50
1.x.60
1.x.70
Single
4 x 12
1.x.25
1 x.30
1.x.40
1 x.45
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
Seated leg curl
4 x 15
1.x.90
1.x.100
1.x 110
1.x.120
Belt squat machine
4 x 15 reps
1.x 45
1 x 55
1 x 65
1 x 75
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
20 reps x 80kg
35 reps x 90kg
45 reps x 100kg
Leg Extensions
4 x 15
1.x 40
1.x.50
1.x.60
1.x.70
Single
4 x 12
1.x.25
1 x.30
1.x.40
1 x.45
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
Seated leg curl
4 x 15
1.x.90
1.x.100
1.x 110
1.x.120
Belt squat machine
4 x 15 reps
1.x 45
1 x 55
1 x 65
1 x 75
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
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 x 3 sets
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 25kg x 45 reps
Tricep bench pull back
5 x 15 reps
2 x 11
2 x 18
1 x 25
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 hammer curls
1 x 11.75
1 x 13.25
1 x 16.75
1 x 18.25
Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5
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
Cybex incline press
4 sets 10 to 8 reps
1 x 35
1.x 40
1 x 45
1.x.50
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 x 3 sets
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 25kg x 45 reps
Tricep bench pull back
5 x 15 reps
2 x 11
2 x 18
1 x 25
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 hammer curls
1 x 11.75
1 x 13.25
1 x 16.75
1 x 18.25
Dumbbell triceps kick backs superset
2.x 10
1 x 12.5
dumbbell hammer curl
2 x 15
1.x 17.5
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
Cybex incline press
4 sets 10 to 8 reps
1 x 35
1.x 40
1 x 45
1.x.50
Incline leg press
20 reps x 80kg
35 reps x 90kg
45 reps x 100kg
Leg Extensions
4 x 15
1.x 40
1.x.50
1.x.60
1.x.70
Single
4 x 12
1.x.25
1 x.30
1.x.40
1 x.45
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
Seated leg curl
4 x 15
1.x.90
1.x.100
1.x 110
1.x.120
Belt squat machine
4 x 15 reps
1.x 45
1 x 55
1 x 65
1 x 75
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
20 reps x 80kg
35 reps x 90kg
45 reps x 100kg
Leg Extensions
4 x 15
1.x 40
1.x.50
1.x.60
1.x.70
Single
4 x 12
1.x.25
1 x.30
1.x.40
1 x.45
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
Seated leg curl
4 x 15
1.x.90
1.x.100
1.x 110
1.x.120
Belt squat machine
4 x 15 reps
1.x 45
1 x 55
1 x 65
1 x 75
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
Wide grip cable row / narrow neutral grip row
2 x 50
3 x 60
2 x 70
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
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
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
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
Similar threads
Approved Log
My Training Log - Jonno's TRT Journey
Approved Log
Baby's First Cycle Log - ZomB