Approved Log Weightloss Journey

[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 80kg x 5 sets

 

[shaneo75]

Back traps rear shoulders abbs are next
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 traps
4 x sets 20
10 x slow
10.x pump
23.25kgs
31.25 kgs
33.75 kgs
41.25 kgs

Rear shoulders 4 sets 12 to 15 reps
1 x 35
1 x 40
1 x 45
1 x 60

French press with straps
4 x sets x 40kgs x 20 reps
5 second pause top full stretch
5 second pause bottom

Ab s your choice
Lift up knee crunchs
2 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

 

[ironguru]

What's the current stack now @shaneo75 ?

 

[shaneo75]

What's the current stack now @shaneo75 ?

Hey Mate
125mg test e twice a week
125mg mast e twice a week
125mg primo twice a week

Peptides
5mg reta once a week
1mg Tesamorelin daily
5mg MOTS C a week
250mg NAD+ Daily
GHKCU 250 mcg every 3 days

 

[shaneo75]

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

 

[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 45





Face pulls
Half - fulls
5 second count return
21.25 x 15
23.75 x 15
26.25 x 15
28.75 x 15


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

 

[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 80kg x 5 sets

 

[ironguru]

Hey Mate
125mg test e twice a week
125mg mast e twice a week
125mg primo twice a week

Peptides
5mg reta once a week
1mg Tesamorelin daily
5mg MOTS C a week
250mg NAD+ Daily
GHKCU 250 mcg every 3 days

 

[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 80kg x 5 sets

 

[shaneo75]

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

 

[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 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

 

[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 45





Face pulls
Half - fulls
5 second count return
21.25 x 15
23.75 x 15
26.25 x 15
28.75 x 15


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

 

[shaneo75]

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

 

[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 80kg x 5 sets

 

[shaneo75]

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

 

[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

 

[gearsolid]

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

Where do you find these workouts? @shaneo75 they look great

 

[Dunstone]

Hey Mate
125mg test e twice a week
125mg mast e twice a week
125mg primo twice a week

Peptides
5mg reta once a week
1mg Tesamorelin daily
5mg MOTS C a week
250mg NAD+ Daily
GHKCU 250 mcg every 3 days

Hey @shaneo75 still working hard good to see…

PEDs on point love that mix and dosing

Nice peptide stack, good dose of reta .
MOT C - do you split that up or take a single dose anything from 5-10 twice weekly for 4-6wks on 4wks off be good, and optimise your reta benifits .
NAD - this one of the next on I want to try in a MOT c/SS31/ NAD - MITT-Stack (Mitochondrial Integration & Transformation Triad)
GHKcu - 1-2mg daily would be safe

Keep at it, your powering along!

 

[shaneo75]

Where do you find these workouts? @shaneo75 they look great

Hey Mate
I am very fortunate and humbled to have trained with some of the most underrated body builders over the last 12 months of my journey.

I have now trained with 2 x IBFF pro's and one of my mates who went and competed in the Arnold classic a few years ago. Keiron Norquay is one a my closest friends and he has guided me over this last 12 months to show me where I was going wrong, to where I can improve and just be an overall training partner when all other did ok, but he has given me the sound knowledge on how to get big and lose weight over time, hence my results now