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Skays said:
Did legs only today.

Squats - 4 sets 60kg, 80kg, 100kg, 120kg - 6 to 18 reps
Leg Press - 4 sets 160kgs, 200kgs - 12 to 18 reps
Hamstring curls - 4 sets 45kgs - 10 to 12 reps
Leg Extentions - 4 sets 110kgs 10 to 12 reps
Sitting calfs - 4 sets 30kgs 12 reps - superset with standing ones
Click to expand...
@Skays noticed you did 18 reps with 60kg right? how was the pump
any cardio today? you should slam it as warm up for sure

hows the food? any update on that
 
Great work
 
Hey bros, just checking in for today. Did chest,tris and shoulders during the day and will going to Jujitsu tonight for an hour session.

Flat Bench - 60kgx12 80kgx12 90kgx10
Incline Press - 80kgx10 80kgx10 80kgx10
Smith machine 80kg platesx8 70x9 70x9 70x8
Peck deck 50kgx10 54kgx10 59kgx10 64x11
Finish off with 30sec rest in between DB Incline -: 25kgx12 25kgx12 425kgx12

Seated Military Press - 20kgx12 25kgx9 25kgx9
Arnold Press - 12.5kgx12 15x9 17.5x10
Side Lateral Raises - 7kgx11 7x11 7x11

Tricep Extensions - Rope 41kgx12 41x12 41x12
DB French Press - 15kgx9 15kgx8
Tricep Pushdowns - 41kgx10 41kgx10 41kgx10
Abs in between sets
 
Skays said:
Hey bros, just checking in for today. Did chest,tris and shoulders during the day and will going to Jujitsu tonight for an hour session.

Flat Bench - 60kgx12 80kgx12 90kgx10
Incline Press - 80kgx10 80kgx10 80kgx10
Smith machine 80kg platesx8 70x9 70x9 70x8
Peck deck 50kgx10 54kgx10 59kgx10 64x11
Finish off with 30sec rest in between DB Incline -: 25kgx12 25kgx12 425kgx12

Seated Military Press - 20kgx12 25kgx9 25kgx9
Arnold Press - 12.5kgx12 15x9 17.5x10
Side Lateral Raises - 7kgx11 7x11 7x11

Tricep Extensions - Rope 41kgx12 41x12 41x12
DB French Press - 15kgx9 15kgx8
Tricep Pushdowns - 41kgx10 41kgx10 41kgx10
Abs in between sets
Click to expand...
@Skays you consider brining up the reps to 15 on some sets bro? would be nice ;)
 
definitely you hit the shoulders and triceps pretty hard
 
keep up the good work man that was a hell of a work out you got a lot of volume
 
Nice job and dedication
 
working your core in between sets that's a great idea I'm gonna try that
 
Back, Bi's and Legs (supersets)

Lat Pulldowns - 3x10-12 58kg superset with T Rows - 3x12 40kg
Hyperextensions - 3x15 (15kg plate)
BB Curls - 3 sets of 21's 25kg
Alt Hammer Curls - 3x10 20kg superset with Cable Reverse Curls 3x10-12 36kg
Alt DB Curls - 2x Run the rack superset with 15kg x 10 17.5kg x 8 Preacher Curls - 3x 7x 25kg
Squats (60 to 100kgs)- 4x10,8,8,6 superset with Leg Press (160kgs) - 4x12,10,10,15
Leg Extensions (100kg) - 3x12-15 superset with Leg Curls (50kg) 3x10-12
Seated Calf Raises- 4x15-30kg
Shrugs in between sets (30kg kettle bells)
 
4567647.webp
 
Skays said:
Back, Bi's and Legs (supersets)

Lat Pulldowns - 3x10-12 58kg superset with T Rows - 3x12 40kg
Hyperextensions - 3x15 (15kg plate)
BB Curls - 3 sets of 21's 25kg
Alt Hammer Curls - 3x10 20kg superset with Cable Reverse Curls 3x10-12 36kg
Alt DB Curls - 2x Run the rack superset with 15kg x 10 17.5kg x 8 Preacher Curls - 3x 7x 25kg
Squats (60 to 100kgs)- 4x10,8,8,6 superset with Leg Press (160kgs) - 4x12,10,10,15
Leg Extensions (100kg) - 3x12-15 superset with Leg Curls (50kg) 3x10-12
Seated Calf Raises- 4x15-30kg
Shrugs in between sets (30kg kettle bells)
Click to expand...
@Skays strong training sessions
Skays said:
View attachment 42649
Click to expand...
Skays said:
View attachment 42651
Click to expand...
last meal is what? that chicken?
 
Skays said:
Hey bros, just checking in for today. Did chest,tris and shoulders during the day and will going to Jujitsu tonight for an hour session.

Flat Bench - 60kgx12 80kgx12 90kgx10
Incline Press - 80kgx10 80kgx10 80kgx10
Smith machine 80kg platesx8 70x9 70x9 70x8
Peck deck 50kgx10 54kgx10 59kgx10 64x11
Finish off with 30sec rest in between DB Incline -: 25kgx12 25kgx12 425kgx12

Seated Military Press - 20kgx12 25kgx9 25kgx9
Arnold Press - 12.5kgx12 15x9 17.5x10
Side Lateral Raises - 7kgx11 7x11 7x11

Tricep Extensions - Rope 41kgx12 41x12 41x12
DB French Press - 15kgx9 15kgx8
Tricep Pushdowns - 41kgx10 41kgx10 41kgx10
Abs in between sets
Click to expand...
Nice work
 
Monday - Back, Bi's, Legs
Lat pull downs 4 sets 54kg - 77kgs
70kgs Bent Rows - 4x10,8,8,6
77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
Leg Extentions - full stack 100kgs - 3x8,5,3
Hyper Back Extensions 4sets of 13 - 15kg plate
Standing Calf Rasies - 4x15-30kgs
 
Skays said:
Monday - Back, Bi's, Legs
Lat pull downs 4 sets 54kg - 77kgs
70kgs Bent Rows - 4x10,8,8,6
77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
Leg Extentions - full stack 100kgs - 3x8,5,3
Hyper Back Extensions 4sets of 13 - 15kg plate
Standing Calf Rasies - 4x15-30kgs
Click to expand...
@Skays any updates on your diet?
training is on point of course :)
 
much respect for an excellent Monday workout
 
I like how you keep changing things up and making it fun
 
looking forward to hearing more about how you're cooking your food it looks very good
 
Damn that egg omelette is something amazing
 
you need to write a cookbook you are talented
 
I've never seen eggs made like that
 
this is some cool stuff you're getting good protein and carbs and fats all in the same meal
 
Skays said:
Monday - Back, Bi's, Legs
Lat pull downs 4 sets 54kg - 77kgs
70kgs Bent Rows - 4x10,8,8,6
77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
Leg Extentions - full stack 100kgs - 3x8,5,3
Hyper Back Extensions 4sets of 13 - 15kg plate
Standing Calf Rasies - 4x15-30kgs
Click to expand...

Awesome push day
 
Tuesday - Chest, Shoulders, Tri's

Flat DB... 20x20kg 12x30kg 10x40kg 7x45kg
Incline Press - 80kgx10 100kgx9 120kgx6 ds7x80kg
Peck deck 64kgx14 73kgx12 86kgx7 ds64x7
Seated Military Press - 25kgx12 25x12 30x8
Arnold Press - 20kgx10 20x9 20x9
Side Lateral Raises - 7kgx11 7x11 7x11
Tricep Extensions - Rope 45.5kgx12 45.5x12 50x12
DB French Press - 15kgx9 15kgx8
Tricep Pushdowns - 50kgkgx11 54.5kgx12 54.5kgx12
 
Skays said:
Monday - Back, Bi's, Legs
Lat pull downs 4 sets 54kg - 77kgs
70kgs Bent Rows - 4x10,8,8,6
77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
Leg Extentions - full stack 100kgs - 3x8,5,3
Hyper Back Extensions 4sets of 13 - 15kg plate
Standing Calf Rasies - 4x15-30kgs
Click to expand...

Training is looking good brother 💪
 
Skays said:
Tuesday - Chest, Shoulders, Tri's

Flat DB... 20x20kg 12x30kg 10x40kg 7x45kg
Incline Press - 80kgx10 100kgx9 120kgx6 ds7x80kg
Peck deck 64kgx14 73kgx12 86kgx7 ds64x7
Seated Military Press - 25kgx12 25x12 30x8
Arnold Press - 20kgx10 20x9 20x9
Side Lateral Raises - 7kgx11 7x11 7x11
Tricep Extensions - Rope 45.5kgx12 45.5x12 50x12
DB French Press - 15kgx9 15kgx8
Tricep Pushdowns - 50kgkgx11 54.5kgx12 54.5kgx12
Click to expand...
@Skays you're doing really well bro :) impressive
how about cardio?
 
Skays said:
Monday - Back, Bi's, Legs
Lat pull downs 4 sets 54kg - 77kgs
70kgs Bent Rows - 4x10,8,8,6
77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
Leg Extentions - full stack 100kgs - 3x8,5,3
Hyper Back Extensions 4sets of 13 - 15kg plate
Standing Calf Rasies - 4x15-30kgs
Click to expand...
Good job
 
Today's workout:

Legs, back and bi's

Hack squat
12x80kg 12x 120kg 10x160kg 13x160kg
Superset (goblet squat DB)
17.5kkg x 20
20kgx20
25x11
25kgx17

Leg Press
160kgx13
200kgx13
240kgx10

Lying Hamstring Curls
45kgx10
45kgx10
45kgx5
30kgx5

Seated Calf Raise
30kgx16
30kgx16
30kgx16
30kgx16

Lat pull downs
59kgx11
59kgx11
59kgx11
59kgx11

Close Grip Cable Rows
77kgx9
77kgx9
54kgx10
54x11

Wide Grip Seated Row
60kgx12
60kgx12
60kgx12

Cable Machine Long Rope Lat pull down to Hip
32kgx12
32kgx12
32kgx12

BB Curls
25kgx19
25kgx17
25kgx13

Alt DB Hammer Curls
17.5kgx7
17.5kgx10
17.5kgx10
 
Skays said:
Today's workout:

Legs, back and bi's

Hack squat
12x80kg 12x 120kg 10x160kg 13x160kg
Superset (goblet squat DB)
17.5kkg x 20
20kgx20
25x11
25kgx17

Leg Press
160kgx13
200kgx13
240kgx10

Lying Hamstring Curls
45kgx10
45kgx10
45kgx5
30kgx5

Seated Calf Raise
30kgx16
30kgx16
30kgx16
30kgx16

Lat pull downs
59kgx11
59kgx11
59kgx11
59kgx11

Close Grip Cable Rows
77kgx9
77kgx9
54kgx10
54x11

Wide Grip Seated Row
60kgx12
60kgx12
60kgx12

Cable Machine Long Rope Lat pull down to Hip
32kgx12
32kgx12
32kgx12

BB Curls
25kgx19
25kgx17
25kgx13

Alt DB Hammer Curls
17.5kgx7
17.5kgx10
17.5kgx10
Click to expand...
@Skays really good day i see some good cable work
but can you up some sets to 15 reps? especially rows easy

and hows the cardio going?
 
you doing a great job on that workout
 
keep up the good work champ you did a lot of good things
 
good lifting we're very impressed
 
nice volume you're gonna get some good results here
 
Skays said:
Today's workout:

Legs, back and bi's

Hack squat
12x80kg 12x 120kg 10x160kg 13x160kg
Superset (goblet squat DB)
17.5kkg x 20
20kgx20
25x11
25kgx17

Leg Press
160kgx13
200kgx13
240kgx10

Lying Hamstring Curls
45kgx10
45kgx10
45kgx5
30kgx5

Seated Calf Raise
30kgx16
30kgx16
30kgx16
30kgx16

Lat pull downs
59kgx11
59kgx11
59kgx11
59kgx11

Close Grip Cable Rows
77kgx9
77kgx9
54kgx10
54x11

Wide Grip Seated Row
60kgx12
60kgx12
60kgx12

Cable Machine Long Rope Lat pull down to Hip
32kgx12
32kgx12
32kgx12

BB Curls
25kgx19
25kgx17
25kgx13

Alt DB Hammer Curls
17.5kgx7
17.5kgx10
17.5kgx10
Click to expand...
very nice volume on this leg back and bi workout brother you smashed it - 13 x 160kg hack squat top set is hardcore 💪
 
Skays said:
Today's workout:

Legs, back and bi's

Hack squat
12x80kg 12x 120kg 10x160kg 13x160kg
Superset (goblet squat DB)
17.5kkg x 20
20kgx20
25x11
25kgx17

Leg Press
160kgx13
200kgx13
240kgx10

Lying Hamstring Curls
45kgx10
45kgx10
45kgx5
30kgx5

Seated Calf Raise
30kgx16
30kgx16
30kgx16
30kgx16

Lat pull downs
59kgx11
59kgx11
59kgx11
59kgx11

Close Grip Cable Rows
77kgx9
77kgx9
54kgx10
54x11

Wide Grip Seated Row
60kgx12
60kgx12
60kgx12

Cable Machine Long Rope Lat pull down to Hip
32kgx12
32kgx12
32kgx12

BB Curls
25kgx19
25kgx17
25kgx13

Alt DB Hammer Curls
17.5kgx7
17.5kgx10
17.5kgx10
Click to expand...
@Skays keep pushing it bro......
 
Good work
 
Tuesday - Chest, Shoulders, Tri's

Flat DB... 20x20kg 12x40kg 10x45kg 10x30kg
Incline Press - 90kgx10 100kgx9 110kgx7
Peck deck 73kgx11 77kgx10 86kgx7 ds54x7
Rear Delts 45kgx10 45kgx18 54kgx1254kgx11
Seated Military Press - 30kgx8 25x10 25x12
Arnold Press - 20kgx10 20x9 20x9
Side Lateral Raises - 7kgx11 7x11 7x11
Tricep Extensions - Rope 50kgx12 50x12 50x12
DB French Press - 15kgx10 15kgx8 15kgx8
Tricep Pushdowns - 59kgkgx12 59kgx10 59kgx10

In between sets, abs and Shrugs
 
Skays said:
Tuesday - Chest, Shoulders, Tri's

Flat DB... 20x20kg 12x40kg 10x45kg 10x30kg
Incline Press - 90kgx10 100kgx9 110kgx7
Peck deck 73kgx11 77kgx10 86kgx7 ds54x7
Rear Delts 45kgx10 45kgx18 54kgx1254kgx11
Seated Military Press - 30kgx8 25x10 25x12
Arnold Press - 20kgx10 20x9 20x9
Side Lateral Raises - 7kgx11 7x11 7x11
Tricep Extensions - Rope 50kgx12 50x12 50x12
DB French Press - 15kgx10 15kgx8 15kgx8
Tricep Pushdowns - 59kgkgx12 59kgx10 59kgx10

In between sets, abs and Shrugs
Click to expand...
@Skays good days you're very steady
any meal shares for us? :)

how about your cardio?
 
Back, Bi's, Legs
40 Pull ups (wide grip) - 50 reps
Lat pull downs 4 sets -54kg-77kg
70kgs Bent Rows - 4x10,8,8,6
DB or 77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
15kg - 17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
60 - 100kg Deadlifts - 3x8,5,3
10kg Extentions - 3x10-12
Standing Calf Rasies - 4x15-20

I have Jijitsu for 1 hour today to cover my cardio 👍
 
@Skays i like your pull ups
you plan to add weights to it bro? :)

how is the food, diet meals?
Skays said:
Back, Bi's, Legs
40 Pull ups (wide grip) - 50 reps
Lat pull downs 4 sets -54kg-77kg
70kgs Bent Rows - 4x10,8,8,6
DB or 77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
15kg - 17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
60 - 100kg Deadlifts - 3x8,5,3
10kg Extentions - 3x10-12
Standing Calf Rasies - 4x15-20

I have Jijitsu for 1 hour today to cover my cardio 👍
Click to expand...
 
Skays said:
Back, Bi's, Legs
40 Pull ups (wide grip) - 50 reps
Lat pull downs 4 sets -54kg-77kg
70kgs Bent Rows - 4x10,8,8,6
DB or 77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
15kg - 17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
60 - 100kg Deadlifts - 3x8,5,3
10kg Extentions - 3x10-12
Standing Calf Rasies - 4x15-20

I have Jijitsu for 1 hour today to cover my cardio 👍
Click to expand...
Way too much
 
great way to build up a strong front make sure you hit your back just as hard
 
I like the variations of your workouts you're keeping it fun
 
much respect my man we love you keep up the good work
 
you won't go wrong with a workout like this it's perfect
 
A++ job on this effort, thats what it is all about
 
not bad at all, i'm pleased with your progress
 
Skays said:
Back, Bi's, Legs
40 Pull ups (wide grip) - 50 reps
Lat pull downs 4 sets -54kg-77kg
70kgs Bent Rows - 4x10,8,8,6
DB or 77kgs Cable Rows 3x12,10,7
30 - 40kg Straight Bar Curls - 4x10,8,8,6
15kg - 17.5kg Seated Alt DB Curls - 4x8-10
30kg Preacher Curls - 3x8-10
60 - 100kgSquats - 5x12,10,8,8,6
60 - 100kg Deadlifts - 3x8,5,3
10kg Extentions - 3x10-12
Standing Calf Rasies - 4x15-20

I have Jijitsu for 1 hour today to cover my cardio 👍
Click to expand...
@Skays Numbers looks good.....great updates so far.........
 
Had a rest day yesterday... today back at it...

Bench - 60kgx12 80kgx12 90kgx10
DB Incline: 50kgx6 40kgx8 45kgx6 40kgx8
Peck deck 73kgx11 77kgx10 86kgx7
Rear Delts 45kgx10 45kgx18 54kgx1254kgx11
Side, Front, Rear Laterals, Upright Rows, and Shrugs - With Cable 9kgs x 4 sets
Tricep Extensions - Rope 50kgx12 50x12 50x12
DB French Press - 15kgx10 15kgx8 15kgx8
Tricep Pushdowns - 59kgkgx12 59kgx10 59kgx10
 
Skays said:
Had a rest day yesterday... today back at it...

Bench - 60kgx12 80kgx12 90kgx10
DB Incline: 50kgx6 40kgx8 45kgx6 40kgx8
Peck deck 73kgx11 77kgx10 86kgx7
Rear Delts 45kgx10 45kgx18 54kgx1254kgx11
Side, Front, Rear Laterals, Upright Rows, and Shrugs - With Cable 9kgs x 4 sets
Tricep Extensions - Rope 50kgx12 50x12 50x12
DB French Press - 15kgx10 15kgx8 15kgx8
Tricep Pushdowns - 59kgkgx12 59kgx10 59kgx10
Click to expand...

That’s some good training. Bet the pump was great
 
Skays said:
Had a rest day yesterday... today back at it...

Bench - 60kgx12 80kgx12 90kgx10
DB Incline: 50kgx6 40kgx8 45kgx6 40kgx8
Peck deck 73kgx11 77kgx10 86kgx7
Rear Delts 45kgx10 45kgx18 54kgx1254kgx11
Side, Front, Rear Laterals, Upright Rows, and Shrugs - With Cable 9kgs x 4 sets
Tricep Extensions - Rope 50kgx12 50x12 50x12
DB French Press - 15kgx10 15kgx8 15kgx8
Tricep Pushdowns - 59kgkgx12 59kgx10 59kgx10
Click to expand...
@Skays incline db you can do more reps right? at least 12 on it try it bro :)

Skays said:
Black Rice, Egg, Avo, Cheddar Cheese
View attachment 43953
Click to expand...
clean meal but add some chicken breast there bro
 
RoidRage69 said:
I’ve never had black rice. Does it taste different than regular white rice?
Click to expand...
yea thats red rice from the look of it, I dont eat that as well
mainly doing brown rice myself
 
Hack squat
12x80kg 12x 120kg 10x160kg 13x160kg
Superset (goblet squat DB)
17.5kkg x 20
20kgx20
25x11
25kgx17

Leg Press
160kgx13
200kgx13
240kgx10

Lying Hamstring Curls
45kgx10
45kgx10
45kgx5
30kgx5

Seated Calf Raise
30kgx16
30kgx16
30kgx16
30kgx16

Lat pull downs
59kgx11
59kgx11
59kgx11
59kgx11

Close Grip Cable Rows
77kgx9
77kgx9
54x10
54x11

Wide Grip Seated Row
60kgx12
60kgx12
60kgx12

Cable Machine Long Rope Lat pull down to Hip
32kgx12
32kgx12
32kgx12

BB Curls
25kgx19
25kgx17
25kgx13

Alt DB Hammer Curls
17.5kgx7
17.5kgx10
17.5kgx10
 
Skays said:
Hack squat
12x80kg 12x 120kg 10x160kg 13x160kg
Superset (goblet squat DB)
17.5kkg x 20
20kgx20
25x11
25kgx17

Leg Press
160kgx13
200kgx13
240kgx10

Lying Hamstring Curls
45kgx10
45kgx10
45kgx5
30kgx5

Seated Calf Raise
30kgx16
30kgx16
30kgx16
30kgx16

Lat pull downs
59kgx11
59kgx11
59kgx11
59kgx11

Close Grip Cable Rows
77kgx9
77kgx9
54x10
54x11

Wide Grip Seated Row
60kgx12
60kgx12
60kgx12

Cable Machine Long Rope Lat pull down to Hip
32kgx12
32kgx12
32kgx12

BB Curls
25kgx19
25kgx17
25kgx13

Alt DB Hammer Curls
17.5kgx7
17.5kgx10
17.5kgx10
Click to expand...
@Skays real wide range today bro :) nice training
any diet updates? throw up some meals
 
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