Approved Log Weightloss Journey

[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]

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

Converging chest press
6 x 12
2 x 50
2.x 60
2.x.70

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


Hamstring curl
4 sets 12 reps each
Squeeze at bottom 3 seconds
2 x 90 kgs
2 x 110 kgs


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

Hip Abduction machine
4 x 50kg

Calfs
4 x 65 Seated Calf stretch
2.second pause on each last rep

 

[norm@1]

Hey mate are you still on Reta?

 

[shaneo75]

Hey mate certainly am still on
Has done wonders for me

 

[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]

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]

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]

Updates

 

[hubbles]

Updates

Looking great @shaneo75