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]

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]

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