Approved Log Weightloss Journey

[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 11.25 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]

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