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Approved Log Losiol Primobolan Testosterone Log

love to see guys training even on the weekends
 
Losiol said:
Sleep: 7h 50m
Morning fasted bw: 229.8

Definitely did some major damage today, workout was good, great mind muscle connection. Weights were light once again, pretty sure we’re growing.

Back Biceps

BW pull ups
10
08

Barbell bent row
12 (135) slow warm up
12 (225)
08 (245)
10 (225)
12 (185)
12 (185)

Seated cable rows
07 (300)
08 (270) drop 5 (210)
10 (210) time under tension
10 (210) time under tension

Seated lateral pull downs
10 (231)
11 (210)
10 (210)
10 (187)

Chest supported Tbar row
10 (70) + bar
10 (70)
10 (50)

Single arm iso hammer low row
10 (270)
10 (270)
12 (180) together

Machine preacher curls
15 (70)
12 (70)
10 (70) drop 08 (45)
12 (45)

Single arm machine curls incline
14 (50)
15 (50)
Click to expand...
Hitting it hard brother 💪 love it
 
Sleep: 8h
Morning fasted bw: 232.6

I miss the dbol pumps 🥲

Chest / Triceps / Delts

DB flat bench
15 (55) warm up slow
15 (55) warm up slow

08 (115)
06 (115)
07 (100)
06 (100)
05 (100)

Nautilus converging chest press
10 (180) slow negative
07 (180) slow negative
11 (140) slow negative
10 (140) slow negative
08 (140) slow negative

Cable flys
08 (47)
11 (43)
10 (43)
10 (40)

Tricep vbar push down
20 (60)
13 (82)
11 (82)
09 (77)

Tricep rope push down
14 (33)
15 (33)
20 (33)

Pec deck - slow
15 (160)
11 (160)
10 (160)
09 (160)

Delt machine raises - full range of motion
20 (60)
20 (60) + partials
12 (60) drop 10 (30)
20 (50)
15 (50)

Db lateral raises
12 (30)
12 (30)
12 (30)
 
Losiol said:
Sleep: 7h 20m
Morning fasted bw: 230.4

Didn’t sleep well last night, had cold sweats felt pretty bad. Woke up with a a massive headache. Decided not to do any squats today.

Legs B

Leg extensions
14 (230)
14 (260)
14 (260)
12 (260)
11 (260)

Lying hamstring curls
12 (110) warm up slow
14 (180)
12 (180) + partials
12 (150)

RDL
12 (140)
11 (225)
12 (140)
12 (140)

Seated calve raises
14 (135)
12 (135)
15 (90)
30 (90)

Abductions
12 (130)
14 (130)
12 (130)
13 (130)
Click to expand...
nice work
 
Sleep: 8h 30m + nap
Morning fasted bw: 235

Training legs especially squats seem more challenging now with the extra weight. Getting a little husky so going to start planning a mini cut in the near future. Still want to capitalize since strength is still increasing.

Legs / Abs

Leg extensions - slow negative
14 (240)
14 (240)
12 (240)
11 (240)
10 (240)

Barbell squat
12 (1) warm up slow
12 (225) deep
12 (315) deep slow
12 (315) deep slow
12 (225) deep slow

Belt squat
12 (270)
14 (320)
14 (320)
12 (360)

Seated calve raises
20 (135)
20 (135)
20 (135)
20 (135)

Single leg hamstring curls
12 (50)
12 (50)
12 (50)

Lying hamstring curls
12 (180)
12 (150)

Weighted Ab crunches
20 (135)
20 (135)
 
Losiol said:
Sleep: 8h 30m + nap
Morning fasted bw: 235

Training legs especially squats seem more challenging now with the extra weight. Getting a little husky so going to start planning a mini cut in the near future. Still want to capitalize since strength is still increasing.

Legs / Abs

Leg extensions - slow negative
14 (240)
14 (240)
12 (240)
11 (240)
10 (240)

Barbell squat
12 (1) warm up slow
12 (225) deep
12 (315) deep slow
12 (315) deep slow
12 (225) deep slow

Belt squat
12 (270)
14 (320)
14 (320)
12 (360)

Seated calve raises
20 (135)
20 (135)
20 (135)
20 (135)

Single leg hamstring curls
12 (50)
12 (50)
12 (50)

Lying hamstring curls
12 (180)
12 (150)

Weighted Ab crunches
20 (135)
20 (135)
Click to expand...
@Losiol getting husky? you dropping carbs now then?
 
LevButlerov said:
@Losiol getting husky? you dropping carbs now then?
Click to expand...
Yes bro, I will cut calories to about 3500 now and start carb cycling. Will lower calories every week by 250 as well. Going to take the slower approach and try to keep matabolism high. This may be just a short mini cut for a prolong bulk still debating.
 
good Improvement your diet and your training is working beautifully
 
love the cable fly Edition
 
nice slow movement and nice partials no ego lifting
 
nice workouts and nice sleep nice recovery overall
 
Sleep: 6h 40m
Morning fasted bw: 238.6 😳

Chest triceps delts

Flat db bench
12 (55) warm up
14 (55) warm up

08 (120)
07 (120)
09 (100)
09 (100)
05 (100)

Pec deck
12 (205)
10 (205)
12 (175)
11 (175)

ISO hammer incline press
09 (160)
09 (140)
11 (90)

Cable flys
10 (43)
11 (40)
11 (37)
10 (37)
12 (33)

Tricep vbar push down
20 (88)
12 (88)
10 (88)
09 (93)

Delt raises machine
12 (110)
12 (110) drop 10 (70)
10 (110) drop 5 (70)
20 (70)

DB lateral raises
14 (30)
12 (30)
12 (30)
 
Losiol said:
Sleep: 6h 40m
Morning fasted bw: 238.6 😳

Chest triceps delts

Flat db bench
12 (55) warm up
14 (55) warm up

08 (120)
07 (120)
09 (100)
09 (100)
05 (100)

Pec deck
12 (205)
10 (205)
12 (175)
11 (175)

ISO hammer incline press
09 (160)
09 (140)
11 (90)

Cable flys
10 (43)
11 (40)
11 (37)
10 (37)
12 (33)

Tricep vbar push down
20 (88)
12 (88)
10 (88)
09 (93)

Delt raises machine
12 (110)
12 (110) drop 10 (70)
10 (110) drop 5 (70)
20 (70)

DB lateral raises
14 (30)
12 (30)
12 (30)
Click to expand...
@Losiol 238 is a good weight you dont feel well on it?

impressive day for you today!
 
just make sure you keep your body fat down that's the key
 
great work we are impressed with your progression
 
I bet you had some soreness after that workout
 
what are your plans for this weekend?
 
LevButlerov said:
@Losiol 238 is a good weight you dont feel well on it?

impressive day for you today!
Click to expand...
I feel great, but fat is creeping up pretty fast at the moment. I'm really trying to suck it up since my strength is increasing really well but a cut is imminent.
 
2Thick said:
any chance you can get some updated pictures
Click to expand...
Always feel that pictures do more justice than the scale, left picture is about 2 months ago definitely filling out the oversized shirts more. Strength is probably the best thing about this bulk however I have been lacking on a clean bulking diet the last 3 weeks and definitely paying for it with the amount of fat gained. I'll upload some physique pics later today after my back training.
 

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Losiol said:
Yes bro, I will cut calories to about 3500 now and start carb cycling. Will lower calories every week by 250 as well. Going to take the slower approach and try to keep matabolism high. This may be just a short mini cut for a prolong bulk still debating.
Click to expand...
Great plan
 
Sleep: 6h 44m
Morning fasted bw: 238.8

As mentioned before I’m attaching current physique pic comparing myself at 207lbs to 238. Pretty fluffy right now but I know that cutting will be fast so not too worried with the excess fat.

Back Biceps

Barbell bent row
12 (135) warm up slow
12 (135) slow

10 (245) drop 2 (225)
09 (225)
12 (185)
12 (185)

Seated lateral pull-down
10 (231)
10 (209)
11 (209)
12 (187)

Seated cable row - long stretch
12 (187) big squeeze
12 (187) big squeeze
11 (187) big squeeze
11 (187) big squeeze

Chest supported Tbar row
10 (50) + bar
09 (50)
09 (50)

Nautilus row - full extended stretch
12 (110) unilateral
11 (180) unilateral
11 (180) unilateral

Machine preacher curls
12 (90) open hand
11 (90) open hand
08 (90) drop 5 (45)
12 (45) open hand

Seated biceps curls
10 (30) - super set 5 hammer curls
10 (30)
 

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great work bro
 
Losiol said:
Sleep: 6h 40m
Morning fasted bw: 238.6 😳

Chest triceps delts

Flat db bench
12 (55) warm up
14 (55) warm up

08 (120)
07 (120)
09 (100)
09 (100)
05 (100)

Pec deck
12 (205)
10 (205)
12 (175)
11 (175)

ISO hammer incline press
09 (160)
09 (140)
11 (90)

Cable flys
10 (43)
11 (40)
11 (37)
10 (37)
12 (33)

Tricep vbar push down
20 (88)
12 (88)
10 (88)
09 (93)

Delt raises machine
12 (110)
12 (110) drop 10 (70)
10 (110) drop 5 (70)
20 (70)

DB lateral raises
14 (30)
12 (30)
12 (30)
Click to expand...
nice workout
 
Losiol said:
Sleep: 6h 44m
Morning fasted bw: 238.8

As mentioned before I’m attaching current physique pic comparing myself at 207lbs to 238. Pretty fluffy right now but I know that cutting will be fast so not too worried with the excess fat.

Back Biceps

Barbell bent row
12 (135) warm up slow
12 (135) slow

10 (245) drop 2 (225)
09 (225)
12 (185)
12 (185)

Seated lateral pull-down
10 (231)
10 (209)
11 (209)
12 (187)

Seated cable row - long stretch
12 (187) big squeeze
12 (187) big squeeze
11 (187) big squeeze
11 (187) big squeeze

Chest supported Tbar row
10 (50) + bar
09 (50)
09 (50)

Nautilus row - full extended stretch
12 (110) unilateral
11 (180) unilateral
11 (180) unilateral

Machine preacher curls
12 (90) open hand
11 (90) open hand
08 (90) drop 5 (45)
12 (45) open hand

Seated biceps curls
10 (30) - super set 5 hammer curls
10 (30)
Click to expand...
Arms looking stacked
 
Sleep: 6h 40m
Morning fasted bw: 235.6

First training sesh in a deficit, feels great so far!

Legs / Abs

Seated leg extensions
14 (240) - time under tension
14 (240) - time under tension
12 (240) - time under tension + partial
12 (240) - time under tension
12 (240) - time under tension

Barbell squat
12 (135) warm up slow
12 (225) warm up slow
12 (315) slow
12 (315) slow
10 (315)
12 (185) slow

Belt squat
12 (270) slow negative
12 (270) slow negative
12 (360)
14 (360) slow negative

Started calve raises - slow
14 (135)
14 (135)
16 (135)
16 (135)

Abductions
15 (130)
15 (130)
15 (120) - assisted

Single leg hamstring curls
12 (60)
12 (60)

Weighted Ab crunches
20 (135)
20 (135)
10 (135)
 
Losiol said:
Sleep: 6h 44m
Morning fasted bw: 238.8

As mentioned before I’m attaching current physique pic comparing myself at 207lbs to 238. Pretty fluffy right now but I know that cutting will be fast so not too worried with the excess fat.

Back Biceps

Barbell bent row
12 (135) warm up slow
12 (135) slow

10 (245) drop 2 (225)
09 (225)
12 (185)
12 (185)

Seated lateral pull-down
10 (231)
10 (209)
11 (209)
12 (187)

Seated cable row - long stretch
12 (187) big squeeze
12 (187) big squeeze
11 (187) big squeeze
11 (187) big squeeze

Chest supported Tbar row
10 (50) + bar
09 (50)
09 (50)

Nautilus row - full extended stretch
12 (110) unilateral
11 (180) unilateral
11 (180) unilateral

Machine preacher curls
12 (90) open hand
11 (90) open hand
08 (90) drop 5 (45)
12 (45) open hand

Seated biceps curls
10 (30) - super set 5 hammer curls
10 (30)
Click to expand...
@Losiol you're looking amazing as always but i see progress
stay with high volume
 
Losiol said:
Sleep: 6h 40m
Morning fasted bw: 235.6

First training sesh in a deficit, feels great so far!

Legs / Abs

Seated leg extensions
14 (240) - time under tension
14 (240) - time under tension
12 (240) - time under tension + partial
12 (240) - time under tension
12 (240) - time under tension

Barbell squat
12 (135) warm up slow
12 (225) warm up slow
12 (315) slow
12 (315) slow
10 (315)
12 (185) slow

Belt squat
12 (270) slow negative
12 (270) slow negative
12 (360)
14 (360) slow negative

Started calve raises - slow
14 (135)
14 (135)
16 (135)
16 (135)

Abductions
15 (130)
15 (130)
15 (120) - assisted

Single leg hamstring curls
12 (60)
12 (60)

Weighted Ab crunches
20 (135)
20 (135)
10 (135)
Click to expand...
nice negatives is the big deal
 
looking good for sure you are massive and you've got good lean physique
 
you are definitely blessed genetically for bodybuilding in my opinion
 
very nice job on the training we are proud of you
 
that is a hell of a workout on your legs
 
Losiol said:
Sleep: 6h 44m
Morning fasted bw: 238.8

As mentioned before I’m attaching current physique pic comparing myself at 207lbs to 238. Pretty fluffy right now but I know that cutting will be fast so not too worried with the excess fat.

Back Biceps

Barbell bent row
12 (135) warm up slow
12 (135) slow

10 (245) drop 2 (225)
09 (225)
12 (185)
12 (185)

Seated lateral pull-down
10 (231)
10 (209)
11 (209)
12 (187)

Seated cable row - long stretch
12 (187) big squeeze
12 (187) big squeeze
11 (187) big squeeze
11 (187) big squeeze

Chest supported Tbar row
10 (50) + bar
09 (50)
09 (50)

Nautilus row - full extended stretch
12 (110) unilateral
11 (180) unilateral
11 (180) unilateral

Machine preacher curls
12 (90) open hand
11 (90) open hand
08 (90) drop 5 (45)
12 (45) open hand

Seated biceps curls
10 (30) - super set 5 hammer curls
10 (30)
Click to expand...
good work bro
 
Sleep: 6h 47m
Morning fasted bw: 232

Chest Triceps Delts

Flat DB bench
14 (55) warm up
14 (55) warm up

07 (120)
04 (120)
06 (100) failure
03 (105) drop 03 (80)
08 (80) slow

Cable flys
10 (47) slow
11 (47)
09 (47)
11 (43)

Nautilus converging chest press
10 (180) slow negative
08 (180) slow negative - failure
07 (180) slow negative
09 (140) slow negative

Pec deck
11 (160)
11 (160)
10 (160)
10 (160)

Tricep vbar push down
12 (88) slow
10 (88)
08 (82) drop 05 (60)
10 (72)

Tricep cable push down
10 (33)
10 (33)
10 (33)

Db lateral raises - slow small pause at top
15 (35)
15 (35)
12 (35) drop 10 (25)
15 (25) + partials

Lateral raise machine - full range of motion
12 (60) drop 10 (40)
17 (50) + partials
15 (40)
15 (40)
 
Losiol said:
Sleep: 6h 47m
Morning fasted bw: 232

Chest Triceps Delts

Flat DB bench
14 (55) warm up
14 (55) warm up

07 (120)
04 (120)
06 (100) failure
03 (105) drop 03 (80)
08 (80) slow

Cable flys
10 (47) slow
11 (47)
09 (47)
11 (43)

Nautilus converging chest press
10 (180) slow negative
08 (180) slow negative - failure
07 (180) slow negative
09 (140) slow negative

Pec deck
11 (160)
11 (160)
10 (160)
10 (160)

Tricep vbar push down
12 (88) slow
10 (88)
08 (82) drop 05 (60)
10 (72)

Tricep cable push down
10 (33)
10 (33)
10 (33)

Db lateral raises - slow small pause at top
15 (35)
15 (35)
12 (35) drop 10 (25)
15 (25) + partials

Lateral raise machine - full range of motion
12 (60) drop 10 (40)
17 (50) + partials
15 (40)
15 (40)
Click to expand...
@Losiol FULL on hardcore volume, stay on this level dont give up
 
Sleep: 7h 46m
Morning fasted bw: 230.4

Back Biceps

Barbell bent row
12 (1) warm up
12 (225)
08 (225)
07 (225)
11 (185) slow
11 (185) slow

Seated cable row
07 (253) drop 6 (165)
06 (253) drop 6 (165)
07 (209) drop 5 (145)
11 (187)

Seated lateral pull downs
06 (231) drop 4 (187)
10 (187)
11 (170) hold on last rep
10 (165) slow

Single arm db rows
09 (85)
09 (85)
09 (85)

Nautilus low row
12 (90) single arm
10 (90) sing arm

Machine preacher curls - open hand
10 (90) drop 10 (45)
11 (65)
07 (65) drop 6 (45)
10 (45)
 
Got a good deal on factor meals, not sure if anyone here tried them. Found a deal where I got 18 meals for a hundo about 30-40 G protein per meal. They should arrive next week. For now just finished up some meal prep for the next few days. Kinda missed eating bland food makes me really appreciate the good foods 😅 currently I decided to take the more “hardcore” mini cut route that I did last cut. Eating at 2000-2300 calories 280g protein and 250g carbs. Just missed being hungry 😈
 

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Losiol said:
Got a good deal on factor meals, not sure if anyone here tried them. Found a deal where I got 18 meals for a hundo about 30-40 G protein per meal. They should arrive next week. For now just finished up some meal prep for the next few days. Kinda missed eating bland food makes me really appreciate the good foods 😅 currently I decided to take the more “hardcore” mini cut route that I did last cut. Eating at 2000-2300 calories 280g protein and 250g carbs. Just missed being hungry 😈
Click to expand...
super clean foods 😍
 
Losiol said:
Sleep: 7h 46m
Morning fasted bw: 230.4

Back Biceps

Barbell bent row
12 (1) warm up
12 (225)
08 (225)
07 (225)
11 (185) slow
11 (185) slow

Seated cable row
07 (253) drop 6 (165)
06 (253) drop 6 (165)
07 (209) drop 5 (145)
11 (187)

Seated lateral pull downs
06 (231) drop 4 (187)
10 (187)
11 (170) hold on last rep
10 (165) slow

Single arm db rows
09 (85)
09 (85)
09 (85)

Nautilus low row
12 (90) single arm
10 (90) sing arm

Machine preacher curls - open hand
10 (90) drop 10 (45)
11 (65)
07 (65) drop 6 (45)
10 (45)
Click to expand...
Losiol said:
Got a good deal on factor meals, not sure if anyone here tried them. Found a deal where I got 18 meals for a hundo about 30-40 G protein per meal. They should arrive next week. For now just finished up some meal prep for the next few days. Kinda missed eating bland food makes me really appreciate the good foods 😅 currently I decided to take the more “hardcore” mini cut route that I did last cut. Eating at 2000-2300 calories 280g protein and 250g carbs. Just missed being hungry 😈
Click to expand...
@Losiol super training day need more rows and the meals HOT prep stay with high protein
 
Losiol said:
Got a good deal on factor meals, not sure if anyone here tried them. Found a deal where I got 18 meals for a hundo about 30-40 G protein per meal. They should arrive next week. For now just finished up some meal prep for the next few days. Kinda missed eating bland food makes me really appreciate the good foods 😅 currently I decided to take the more “hardcore” mini cut route that I did last cut. Eating at 2000-2300 calories 280g protein and 250g carbs. Just missed being hungry 😈
Click to expand...
Meal prepping is huge

plus i actually love cooking. people don't realize that in the USA 94% of cooks are males, only 6% females.

so the stigma that men shouldn't be in the kitchen and men shouldn't be cooking is asinine. go to any restaurant and there is an almost 100% chance it's a male cooking your food
 
stevesmi said:
Meal prepping is huge

plus i actually love cooking. people don't realize that in the USA 94% of cooks are males, only 6% females.

so the stigma that men shouldn't be in the kitchen and men shouldn't be cooking is asinine. go to any restaurant and there is an almost 100% chance it's a male cooking your food
Click to expand...
Of course that stat must be for dining out. I would say it is reversed for at home cooking when talking about married couples with kids.
 
never heard of that company make sure it's good quality
 
hunger is a good sign means your body is growing
 
I love to cook as well it's a really good relaxation for me
 
you are getting to be a beast
 
Losiol said:
Sleep: 7h 46m
Morning fasted bw: 230.4

Back Biceps

Barbell bent row
12 (1) warm up
12 (225)
08 (225)
07 (225)
11 (185) slow
11 (185) slow

Seated cable row
07 (253) drop 6 (165)
06 (253) drop 6 (165)
07 (209) drop 5 (145)
11 (187)

Seated lateral pull downs
06 (231) drop 4 (187)
10 (187)
11 (170) hold on last rep
10 (165) slow

Single arm db rows
09 (85)
09 (85)
09 (85)

Nautilus low row
12 (90) single arm
10 (90) sing arm

Machine preacher curls - open hand
10 (90) drop 10 (45)
11 (65)
07 (65) drop 6 (45)
10 (45)
Click to expand...
great workout here
 
Sleep: 6h 52m
Morning fasted bw: 229.8

Legs abs

Lying leg curls
12 (110) slow
06 (200) drop 6 (175)
06 (185) drop 6 (145)
11 (145) slow
12 (125) slow

Seated leg extensions - big squeeze
10 (260)
10 (280)
11 (265)
11 (250)
10 (220)
10 (220)

Barbell squats
12 (1) warm up
12 (225)
12 (315)
12 (315)
10 (315) drop 10 (225)

Leg press - time under tension
12 (360)
12 (360)
12 (360)
17 (360)

Seated calve raises
16 (135)
12 (135) drop 15 (90)
20 (90) drop 15 (45)
20 (90) drop 10 (45)

Weighted Ab crunches
20 (160)
15 (150)
15 (150)
Ended abs was getting massive cramps
 
Losiol said:
Sleep: 6h 52m
Morning fasted bw: 229.8

Legs abs

Lying leg curls
12 (110) slow
06 (200) drop 6 (175)
06 (185) drop 6 (145)
11 (145) slow
12 (125) slow

Seated leg extensions - big squeeze
10 (260)
10 (280)
11 (265)
11 (250)
10 (220)
10 (220)

Barbell squats
12 (1) warm up
12 (225)
12 (315)
12 (315)
10 (315) drop 10 (225)

Leg press - time under tension
12 (360)
12 (360)
12 (360)
17 (360)

Seated calve raises
16 (135)
12 (135) drop 15 (90)
20 (90) drop 15 (45)
20 (90) drop 10 (45)

Weighted Ab crunches
20 (160)
15 (150)
15 (150)
Ended abs was getting massive cramps
Click to expand...
@Losiol the cramps, you need to add electrolytes with taurine, I suggest n2guard with electrolytes myself as you need higher tudca in there, and water intake what you drinking? 1 gallon?
 
Sleep: 7h 52m
Morning fasted bw: 228.4

Chest Triceps Delts

Flat db bench
14 (55) warm up slow
14 (55) warm up slow

07 (120)
06 (110)
05 (100)
06 (100)
06 (90)

Nautilus converging chest press - full range slow negatives
06 (190)
06 (190)
10 (140)
11 (140)

Cable flys
08 (47) + partials
11 (43) + partials
10 (43) + partials
09 (43) + partials - drop 08 (33)
08 (43) drop 06 (33)

Triceps cable vbar push downs - slow
12 (88)
08 (88) drop 5 (71)
06 (88) drop 5 (71)
10 (71) drop 05 (40)

Tricep rope push down - slow
10 (40) drop 05 (30)
10 (38) drop 05 (22)
10 (35)
10 (22)

DB lateral raises - slow pause at top
15 (35)
12 (35) drop 10 (25)
10 (35) drop 10 (25)

Pec deck - pause at top slow negative
10 (180)
05 (180) drop 05 (120)
08 (160) drop 04 (120)

Skull crushers
14 (90)
11 (100)
11 (100)

Machine lateral raises
15 (60)
14 (50)
14 (40)
12 (40)
 
Losiol said:
Sleep: 7h 52m
Morning fasted bw: 228.4

Chest Triceps Delts

Flat db bench
14 (55) warm up slow
14 (55) warm up slow

07 (120)
06 (110)
05 (100)
06 (100)
06 (90)

Nautilus converging chest press - full range slow negatives
06 (190)
06 (190)
10 (140)
11 (140)

Cable flys
08 (47) + partials
11 (43) + partials
10 (43) + partials
09 (43) + partials - drop 08 (33)
08 (43) drop 06 (33)

Triceps cable vbar push downs - slow
12 (88)
08 (88) drop 5 (71)
06 (88) drop 5 (71)
10 (71) drop 05 (40)

Tricep rope push down - slow
10 (40) drop 05 (30)
10 (38) drop 05 (22)
10 (35)
10 (22)

DB lateral raises - slow pause at top
15 (35)
12 (35) drop 10 (25)
10 (35) drop 10 (25)

Pec deck - pause at top slow negative
10 (180)
05 (180) drop 05 (120)
08 (160) drop 04 (120)

Skull crushers
14 (90)
11 (100)
11 (100)

Machine lateral raises
15 (60)
14 (50)
14 (40)
12 (40)
Click to expand...
@Losiol as always I see you doing it 100% , i think chest press can up the volume
 
taurine is a smart choice, they put it in energy drinks too
 
you're almost to 230 pounds you are a beast
 
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