Approved Log Dumptrucks Testosterone Primobolan HGH Growth Log

[Dumptruck]

2025 you stepping on stage?

Possibly late 2025, will need to get a coach and see where I am at I think. Not happy with current shape and size

 

[Pigsy]

2025 you stepping on stage?

I like see that. More Aussie's hitting the stage

 

[Eddie Haskell]

Possibly late 2025, will need to get a coach and see where I am at I think. Not happy with current shape and size

Summer 2025 would be great

 

[Dumptruck]

Tuesday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
103kg x 10
96kg x 13

Incline hammer strength press
2 x 8-12
140kg x 7.5
120kg x 9.5

Single arm cable row
1 x 6-10 2 x 10-15
47kg x 10.5
43.75kg x 12.5
41.25kg x 12.5

Neutral grip lat pulldown
2 x 6-10
107kg x 8.5
97kg x 9.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
35kg x 10.5
28kg x 13

Single arm cable curl
2 x 8-12 1 x 12-20
15kg x 9
12.5kg x 10
7.5kg x 14

Single arm cable side raise
1 x 6-10 2 x 10-15
15kg x 8.5
12.5kg x 12.5
10kg x 13

Upper 2 in the books. Really happy with this session, felt great and everything moving well. Doing core work every upper day untracked. Big shout out to @Livewell2024 & @DofRandD for looking after me

 

[Pigsy]

Looks like @Livewell2024 and @DofRandD are looking after you well

 

[Dumptruck]

Looks like @Livewell2024 and @DofRandD are looking after you well

Yeah they definitely are mate!

 

[Allupfromhere]

Really enjoy following your journey and progress brother your morphing into a different animal excited to see what you can do in 2025. Keep slaying legend!

 

[Labrata27]

Tuesday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
103kg x 10
96kg x 13

Incline hammer strength press
2 x 8-12
140kg x 7.5
120kg x 9.5

Single arm cable row
1 x 6-10 2 x 10-15
47kg x 10.5
43.75kg x 12.5
41.25kg x 12.5

Neutral grip lat pulldown
2 x 6-10
107kg x 8.5
97kg x 9.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
35kg x 10.5
28kg x 13

Single arm cable curl
2 x 8-12 1 x 12-20
15kg x 9
12.5kg x 10
7.5kg x 14

Single arm cable side raise
1 x 6-10 2 x 10-15
15kg x 8.5
12.5kg x 12.5
10kg x 13

Upper 2 in the books. Really happy with this session, felt great and everything moving well. Doing core work every upper day untracked. Big shout out to @Livewell2024 & @DofRandD for looking after me

My boy looking thick

 

[RoySimpson]

Saturday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
110kg x 8
90kg x 8.5

Flat machine press - techno gym
1 x 6-10
120kg x 9

JM press machine
1 x 6-10
82kg x 8

Cable lat pulldown
3 x 6-10
117kg x 7.5
107kg x 7.5
97kg x 8.5

Tbar row
2 x 6-10
80kg x 6.5
65kg x 8.5

Reverse pec deck
1 x 6-10 1 x 10-15
75kg x 9.5
63.5kg x 12.5

Single arm db side raise
1 x 8-12 2 x 12-20
20kg x 11.5
17.5kg x 15.5
15kg x 17.5

Single arm tricep extension
1 x 6-10 1 x 10-15
14.3kgx 12.5
13.75kg x 11

Bicep preacher curl
2 x 6-10 1 x 10-15
67kg x 10.5
65kg x 7.5
46kg x 11

Starting a new upper/lower split, consisting of 3 upper days and 3 lower days. Upper, Lower, Rest and repeat. Overall session was great after a few days off due to being a bit unwell. Keen to get back into the grind. Lower tomorrow

@Dumptruck awesome work right here!

 

[Dumptruck]

Really enjoy following your journey and progress brother your morphing into a different animal excited to see what you can do in 2025. Keep slaying legend!

appreciate it bro

 

[Npcclassicphysique champ]

Tuesday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
103kg x 10
96kg x 13

Incline hammer strength press
2 x 8-12
140kg x 7.5
120kg x 9.5

Single arm cable row
1 x 6-10 2 x 10-15
47kg x 10.5
43.75kg x 12.5
41.25kg x 12.5

Neutral grip lat pulldown
2 x 6-10
107kg x 8.5
97kg x 9.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
35kg x 10.5
28kg x 13

Single arm cable curl
2 x 8-12 1 x 12-20
15kg x 9
12.5kg x 10
7.5kg x 14

Single arm cable side raise
1 x 6-10 2 x 10-15
15kg x 8.5
12.5kg x 12.5
10kg x 13

Upper 2 in the books. Really happy with this session, felt great and everything moving well. Doing core work every upper day untracked. Big shout out to @Livewell2024 & @DofRandD for looking after me

You look really good, training is paying off to the max bro

 

[Dumptruck]

You look really good, training is paying off to the max bro

Definitely bro, thank you

 

[Dumptruck]

Wednesday: Lower 2

Stair master - 25 minutes

Single leg quad extension
1 x 8-12 1 x 12-20
61kg x 12
47kg x 12.5

Leg press
2 x 8-12 1 x 12-20
280kg x 11
260kg x 8
200kg x 14

Seated leg curl
1 x 8-12 2 x 12-20
110kg x 10
98.5kg x 9.5
82kg x 10

Lying hamstring curl
2 x 10-15
50kg x 10.5
37.5kg x 12.5

Abductor machine
1 x 8-12 1 x 12-20
96kg x 11.5
77.5kg x 16.5

Adductor machine
2 x 10-15
160.5kg x 12.5
137.5kg x 10.5

Lower 2 in the books, enjoying the upper/lower split so far. Looking forward to how I respond to more frequency and less volume. Rest tomorrow, upper 3 Friday afternoon.

 

[Trenhead3cc]

Beast! Bit slow to the party , following along man

 

[Dumptruck]

Beast! Bit slow to the party , following along man

Same goes bro!

 

[Pigsy]

Wednesday: Lower 2

Stair master - 25 minutes

Single leg quad extension
1 x 8-12 1 x 12-20
61kg x 12
47kg x 12.5

Leg press
2 x 8-12 1 x 12-20
280kg x 11
260kg x 8
200kg x 14

Seated leg curl
1 x 8-12 2 x 12-20
110kg x 10
98.5kg x 9.5
82kg x 10

Lying hamstring curl
2 x 10-15
50kg x 10.5
37.5kg x 12.5

Abductor machine
1 x 8-12 1 x 12-20
96kg x 11.5
77.5kg x 16.5

Adductor machine
2 x 10-15
160.5kg x 12.5
137.5kg x 10.5

Lower 2 in the books, enjoying the upper/lower split so far. Looking forward to how I respond to more frequency and less volume. Rest tomorrow, upper 3 Friday afternoon.

Nice little leg session

 

[Npcclassicphysique champ]

Wednesday: Lower 2

Stair master - 25 minutes

Single leg quad extension
1 x 8-12 1 x 12-20
61kg x 12
47kg x 12.5

Leg press
2 x 8-12 1 x 12-20
280kg x 11
260kg x 8
200kg x 14

Seated leg curl
1 x 8-12 2 x 12-20
110kg x 10
98.5kg x 9.5
82kg x 10

Lying hamstring curl
2 x 10-15
50kg x 10.5
37.5kg x 12.5

Abductor machine
1 x 8-12 1 x 12-20
96kg x 11.5
77.5kg x 16.5

Adductor machine
2 x 10-15
160.5kg x 12.5
137.5kg x 10.5

Lower 2 in the books, enjoying the upper/lower split so far. Looking forward to how I respond to more frequency and less volume. Rest tomorrow, upper 3 Friday afternoon.

leg sessions in the end closed it well I see on the leg curls is that 20 reps right?

 

[Dumptruck]

leg sessions in the end closed it well I see on the leg curls is that 20 reps right?

Yeah 12-20, went a little too heavy last two sets or possibly needed a little more rest between. Don’t usually do that rep range I’ve always stuck between 6-12

 

[Npcclassicphysique champ]

Yeah 12-20, went a little too heavy last two sets or possibly needed a little more rest between. Don’t usually do that rep range I’ve always stuck between 6-12

youre strong bro no matter

 

[Yuri]

Tuesday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
103kg x 10
96kg x 13

Incline hammer strength press
2 x 8-12
140kg x 7.5
120kg x 9.5

Single arm cable row
1 x 6-10 2 x 10-15
47kg x 10.5
43.75kg x 12.5
41.25kg x 12.5

Neutral grip lat pulldown
2 x 6-10
107kg x 8.5
97kg x 9.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
35kg x 10.5
28kg x 13

Single arm cable curl
2 x 8-12 1 x 12-20
15kg x 9
12.5kg x 10
7.5kg x 14

Single arm cable side raise
1 x 6-10 2 x 10-15
15kg x 8.5
12.5kg x 12.5
10kg x 13

Upper 2 in the books. Really happy with this session, felt great and everything moving well. Doing core work every upper day untracked. Big shout out to @Livewell2024 & @DofRandD for looking after me

Bro your looking savage

 

[Dumptruck]

youre strong bro no matter

Thanks brother, what are your thoughts on 12-20 rep range on movements?

 

[Dumptruck]

Bro your looking savage

Appreciate it bro slowly getting there

 

[Npcclassicphysique champ]

Thanks brother, what are your thoughts on 12-20 rep range on movements?

for bodybuilding, go with 15-20 reps range always bro arnold style

 

[Dumptruck]

Friday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
100kg x 7
80kg x 9.5

Techno gym flat converging press
2 x 8-12
120kg x 9
100kg x 11

Machine pec fly
1 x 8-12
112.5kg x 7.5

Low row
2 x 6-10
120kg x 8.5
100kg x 10

Medium grip cable pulldown
1 x 6-10 1 x 10-15
108.25kg x 8.5
88.25kg x 10.5

Cable lat pullover
1 x 10-15
35kg x 10

Reserve cable fly
1 x 8-12 1 x 12-20
7.5kg x 12.5
5kg x 14.5

Machine side delt raise
1 x 8-12 2 x 12-20
30kg x 10.5
25kg x 15.5
22.5kg x 15

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
48.75kg x 11
41.25kg x 12

Db hammer curl
2 x 8-12 1 x 12-20
25kg x 10
22.5kg x 10
15kg x 15

Had another good session today. Upper 3 in the books, feeling great and look forward to Lower 3 tomorrow. Some more untracked core work again today, will try be consistent with core every upper day.

 

[LevButlerov]

Friday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
100kg x 7
80kg x 9.5

Techno gym flat converging press
2 x 8-12
120kg x 9
100kg x 11

Machine pec fly
1 x 8-12
112.5kg x 7.5

Low row
2 x 6-10
120kg x 8.5
100kg x 10

Medium grip cable pulldown
1 x 6-10 1 x 10-15
108.25kg x 8.5
88.25kg x 10.5

Cable lat pullover
1 x 10-15
35kg x 10

Reserve cable fly
1 x 8-12 1 x 12-20
7.5kg x 12.5
5kg x 14.5

Machine side delt raise
1 x 8-12 2 x 12-20
30kg x 10.5
25kg x 15.5
22.5kg x 15

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
48.75kg x 11
41.25kg x 12

Db hammer curl
2 x 8-12 1 x 12-20
25kg x 10
22.5kg x 10
15kg x 15

Had another good session today. Upper 3 in the books, feeling great and look forward to Lower 3 tomorrow. Some more untracked core work again today, will try be consistent with core every upper day.

Friday is going good, another day in the books strong

 

[stevesmi]

I really like to see when bodybuilders are doing their cardio it makes me very happy because it used to be something that was frowned on in the community

 

[Dumptruck]

Saturday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
75kg x 8
65kg x 10

Belt squat
2 x 10-15
80kg x 12
70kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
46.25kg x 10
41.25kg x 10.5
35kg x 10

Smith rdl - pause at bottom
1 x 6-10 1 x 10-15
100kg x 10
80kg x 11

Single leg hammer strength seated leg press
2 x 10-15
105kg x 10
85kg x 10

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9
135kg x 13

Lower 3 done and dusted. Full Upper/Lower rotation complete, back to Upper 1 on Monday. Hadn’t don’t belt squats or rdls in a very long time, definitely some movements I see myself rapidly progressing on. Massive lower back pump from belt squats that definitely affected the smith rdls. Overall good session

 

[Dumptruck]

Friday is going good, another day in the books strong

Yes sir

 

[Dumptruck]

I really like to see when bodybuilders are doing their cardio it makes me very happy because it used to be something that was frowned on in the community

25 minutes every training day bro, I try get in on rest days as well and do a little. Averaging 12-15k steps on top of that as well

 

[Pigsy]

I really like to see when bodybuilders are doing their cardio it makes me very happy because it used to be something that was frowned on in the community

I see cardio, as 1 of the most important things in our lives, benefits bodybuilding big time.

 

[Dumptruck]

I see cardio, as 1 of the most important things in our lives, benefits bodybuilding big time.

100% mate

 

[Cronus402]

Awesome log. I’ve been a bit distracted lately and haven’t been surfing the forum like I used to. Glad to come across this one. Looks like you are right on track to hit your goals. Looking great dude! Will follow.

 

[Mobster]

Consistent as always

 

[zedhed]

StairMaster, 25 minutes is not bad at all. Gotta hit that cardio as much as nobody wants to.

 

[caligirl85]

Very nice Friday workout.

Good pushing routine. You got a lot of things accomplished.

 

[Shrine]

I'm surprised more people aren't doing hammer curls.
They're a good compound lifts, and they're very fun to do.

 

[Zyglamail]

Nice consistency to your workouts.

I'm seeing what you're doing here, 3 or 4 sets and then hitting the StairMaster hard

 

[Arabian]

25 minutes, every day of cardio is how you build a strong heart.

It's not just about burning calories, people need to grasp that.

 

[BookerTNY]

You're getting in fantastic shape with this consistent training.
One of the things I respect is when I see guys continue to kill it.

 

[sambee38]

Workouts are fantastic.

You're doing perfect volume, nothing too crazy but also getting in some tough workouts.

 

[Austin316]

Favorite thing I saw on your work out is the pendulum squat.

Those are very effective.

 

[Quadsweep]

Very nice leg routine and I like how your pausing on your deadlifts.

You're not training for ego, you're training to get in a proper workout.

 

[BodyMonster34]

bro lets see some read meat posted.

i need to see it or i go crazy.

 

[JasonPriest]

A++ work on this man.
Your consistency is what is giving you the results more people should be consistent with their training.

 

[Dumptruck]

Awesome log. I’ve been a bit distracted lately and haven’t been surfing the forum like I used to. Glad to come across this one. Looks like you are right on track to hit your goals. Looking great dude! Will follow.

Thanks brother, appreciate it. Tracking along nicely

 

[LevButlerov]

Thanks brother, appreciate it. Tracking along nicely

Following you closely

 

[Masonic Bodybuilder]

I see cardio, as 1 of the most important things in our lives, benefits bodybuilding big time.

Well said!

 

[ballin2504]

Way to get that cardio

 

[25homes]

Friday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
100kg x 7
80kg x 9.5

Techno gym flat converging press
2 x 8-12
120kg x 9
100kg x 11

Machine pec fly
1 x 8-12
112.5kg x 7.5

Low row
2 x 6-10
120kg x 8.5
100kg x 10

Medium grip cable pulldown
1 x 6-10 1 x 10-15
108.25kg x 8.5
88.25kg x 10.5

Cable lat pullover
1 x 10-15
35kg x 10

Reserve cable fly
1 x 8-12 1 x 12-20
7.5kg x 12.5
5kg x 14.5

Machine side delt raise
1 x 8-12 2 x 12-20
30kg x 10.5
25kg x 15.5
22.5kg x 15

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
48.75kg x 11
41.25kg x 12

Db hammer curl
2 x 8-12 1 x 12-20
25kg x 10
22.5kg x 10
15kg x 15

Had another good session today. Upper 3 in the books, feeling great and look forward to Lower 3 tomorrow. Some more untracked core work again today, will try be consistent with core every upper day.

Good workout here

 

[Dumptruck]

Monday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
120kg x 9
100kg x 13

Flat machine press - techno
1 x 6-10
125kg x 10

JM press machine
1 x 6-10
84.5kg x 8.5

Cable lat pulldown
3 x 6-10
118.25kg x 7.5
108.25kg x 7.5
88.25kg x 9.5

Tbar row
2 x 6-10
80kg x 7
70kg x 7.5

Reverse pec deck
1 x 6-10 1 x 10-15
77.5kg x 8.5
75kg x 9

Single arm db side raise
1 x 8-12 2 x 12-20
22.5kg x 8.5
20kg x 13.5
15kg x 16.5

Single arm tricep extension
1 x 6-10 1 x 10-15
15kg x 12
12.5kg x 13.5

Bicep preacher curl
2 x 6-10 1 x 10-15
74kg x 6.5
60kg x 7.5
41.5kg x 9.5

2nd session of Upper 1 now complete, really happy with todays workout. Progressing on movements as usual. Lower 1 tomorrow

 

[RoySimpson]

Friday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
100kg x 7
80kg x 9.5

Techno gym flat converging press
2 x 8-12
120kg x 9
100kg x 11

Machine pec fly
1 x 8-12
112.5kg x 7.5

Low row
2 x 6-10
120kg x 8.5
100kg x 10

Medium grip cable pulldown
1 x 6-10 1 x 10-15
108.25kg x 8.5
88.25kg x 10.5

Cable lat pullover
1 x 10-15
35kg x 10

Reserve cable fly
1 x 8-12 1 x 12-20
7.5kg x 12.5
5kg x 14.5

Machine side delt raise
1 x 8-12 2 x 12-20
30kg x 10.5
25kg x 15.5
22.5kg x 15

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
48.75kg x 11
41.25kg x 12

Db hammer curl
2 x 8-12 1 x 12-20
25kg x 10
22.5kg x 10
15kg x 15

Had another good session today. Upper 3 in the books, feeling great and look forward to Lower 3 tomorrow. Some more untracked core work again today, will try be consistent with core every upper day.

@Dumptruck solid routine right here!

 

[Eddie Haskell]

Monday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
120kg x 9
100kg x 13

Flat machine press - techno
1 x 6-10
125kg x 10

JM press machine
1 x 6-10
84.5kg x 8.5

Cable lat pulldown
3 x 6-10
118.25kg x 7.5
108.25kg x 7.5
88.25kg x 9.5

Tbar row
2 x 6-10
80kg x 7
70kg x 7.5

Reverse pec deck
1 x 6-10 1 x 10-15
77.5kg x 8.5
75kg x 9

Single arm db side raise
1 x 8-12 2 x 12-20
22.5kg x 8.5
20kg x 13.5
15kg x 16.5

Single arm tricep extension
1 x 6-10 1 x 10-15
15kg x 12
12.5kg x 13.5

Bicep preacher curl
2 x 6-10 1 x 10-15
74kg x 6.5
60kg x 7.5
41.5kg x 9.5

2nd session of Upper 1 now complete, really happy with todays workout. Progressing on movements as usual. Lower 1 tomorrow

stay powerful man progress is showing

 

[Dumptruck]

Tuesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
165kg x 9
140kg x 12

Quad extension
1 x 8-12 2 x 12-20
124kg x 9.5
117kg x 10.5
103kg x 13.5

Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 8
60kg x 9.5
42.5kg x 12.5

45 degree back raise
1 x 6-10 1 x dropset
20kg x 8.5
Bodyweight x 4

Adductor machine
2 x 6-10
165.5kg x 10
150.5kg x 13.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 11
155kg x 13.5

Really good session today, mentally locked in and feeling great. I am finding the extra rest every 3rd day is helping greatly. Rest tomorrow. Upper 2 Thursday

 

[Dumptruck]

@Dumptruck solid routine right here!

stay powerful man progress is showing

Thanks boys

 

[Eddie Haskell]

Thanks boys

want to see you grow

 

[Tiger Salman Khan]

Tuesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
165kg x 9
140kg x 12

Quad extension
1 x 8-12 2 x 12-20
124kg x 9.5
117kg x 10.5
103kg x 13.5

Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 8
60kg x 9.5
42.5kg x 12.5

45 degree back raise
1 x 6-10 1 x dropset
20kg x 8.5
Bodyweight x 4

Adductor machine
2 x 6-10
165.5kg x 10
150.5kg x 13.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 11
155kg x 13.5

Really good session today, mentally locked in and feeling great. I am finding the extra rest every 3rd day is helping greatly. Rest tomorrow. Upper 2 Thursday

@Dumptruck Numbers look awesome.........keep going..........

 

[Eddie Haskell]

Tuesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
165kg x 9
140kg x 12

Quad extension
1 x 8-12 2 x 12-20
124kg x 9.5
117kg x 10.5
103kg x 13.5

Lying hamstring curl
1 x 8-12 2 x 12-20
70kg x 8
60kg x 9.5
42.5kg x 12.5

45 degree back raise
1 x 6-10 1 x dropset
20kg x 8.5
Bodyweight x 4

Adductor machine
2 x 6-10
165.5kg x 10
150.5kg x 13.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 11
155kg x 13.5

Really good session today, mentally locked in and feeling great. I am finding the extra rest every 3rd day is helping greatly. Rest tomorrow. Upper 2 Thursday

with this big quad work we should see some quad pics

 

[Dumptruck]

Thursday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
105.5kg x 11
98.5kg x 10.5

Incline hammer strength press
2 x 8-12
150kg x 7
120kg x 8.5

Single arm cable row
1 x 6-10 2 x 10-15
57kg x 6.5
49.5kg x 10
47kg x 10

Neutral grip lat pulldown
2 x 6-10
109.5kg x 7.5
99.5kg x 8.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
38.5kg x 7.5
31.5kg x 10

Single arm cable curl
2 x 8-12 1 x 12-20
16.25kg x 8.5
13.75 x 8.5
8.75kg x 13.5

Single arm cable side raise
1 x 6-10 2 x 10-15
16.25kg x 8.5
11.25kg x 12.5
8.75kg x 14.5

Upper 2 done and dusted. Finished the session with 25min on the stairs and some core work. Overall feeling good. Keen for Lower 2 tomorrow afternoon

 

[Eddie Haskell]

Thursday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
105.5kg x 11
98.5kg x 10.5

Incline hammer strength press
2 x 8-12
150kg x 7
120kg x 8.5

Single arm cable row
1 x 6-10 2 x 10-15
57kg x 6.5
49.5kg x 10
47kg x 10

Neutral grip lat pulldown
2 x 6-10
109.5kg x 7.5
99.5kg x 8.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
38.5kg x 7.5
31.5kg x 10

Single arm cable curl
2 x 8-12 1 x 12-20
16.25kg x 8.5
13.75 x 8.5
8.75kg x 13.5

Single arm cable side raise
1 x 6-10 2 x 10-15
16.25kg x 8.5
11.25kg x 12.5
8.75kg x 14.5

Upper 2 done and dusted. Finished the session with 25min on the stairs and some core work. Overall feeling good. Keen for Lower 2 tomorrow afternoon

curls and upper body is strong again would add core work in the report, you did planks?

 

[Dumptruck]

curls and upper body is strong again would add core work in the report, you did planks?

Will add next upper session Eddie. Been doing cable crunches, leg raises

 

[Eddie Haskell]

Will add next upper session Eddie. Been doing cable crunches, leg raises

add some planks

 

[stevesmi]

Very nice job on the cardio and very nice job with the food

 

[Mobster]

Good work on the press

 

[Dumptruck]

Good work on the press

Very nice job on the cardio and very nice job with the food

Thanks boys

 

[Dumptruck]

Friday: Lower 2

Stair master - 25 minutes

Single leg quad extension
1 x 8-12 1 x 12-20
63.5kg x 9.5
45kg x 14

Leg press
2 x 8-12 1 x 12-20
290kg x 9
270kg x 10
240kg x 12

Seated leg curl
1 x 8-12 2 x 12-20
112.5kg x 9
96kg x 11
68kg x 14

Lying hamstring curl
2 x 10-15
52.5kg x 13.5
45kg x 10.5

Abductor machine
1 x 8-12 1 x 12-20
112.5kg x 10.5
91.5kg x 18.5

Adductor machine
2 x 10-15
160.5kg x 11
140.5kg x 11.5

Really good lower session today, weights progressing nicely. Loving the more frequent upper lower sessions. Rest tomorrow

 

[Quadsweep]

Another fantastic week of training.
You're pushing things 1 day at a time.

 

[BodyMonster34]

Bro. Nice leg training like a man earlier this week.

I like the hack squats. That's what real men do.

 

[JasonPriest]

Abductor machine and leg press calf raise.
Those are some good training routines and definitely smart, you're hitting the hamstrings.

 

[Wootoom]

I like your Thursday session.

Excellent work. Starting it off with some cardio.

 

[Vadim Fedorov]

StairMaster is a good low impact type of cardio that anybody can do.
Much better than hammering on the treadmill jogging.

 

[2Thick]

You can even climb some stairs on your own.

Some people do it.

 

[e2]

Incline Hammer Strength, n single arm cable row.
Two of my favorite exercises, you hit them back to back.

 

[Ulter]

Hopefully this week and you can get in some good training as well.

I definitely like the leg raises. Those are no joke.

 

[chesty]

Good job, working your core but don't forget to do some warm ups.

And don't forget to do some stretching as well.

 

[ROIDDERS]

Man, nice update on a Friday.
Leg n seated leg. Curl are not easy.

 

[ceo]

Bros. Nice job balancing out your legs with your training.

And you hit that abductor machine. That's not bad.

 

[Masonic Bodybuilder]

Stairs is a great way to finish off the workout.

 

[Dumptruck]

Saturday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
110kg x 10
100kg x 9

Techno gym flat converging press
2 x 8-12
130kg x 7.5
110kg x 9.5

Machine pec fly
1 x 8-12
105.5kg x 9.5

Low row
2 x 6-10
122.5kg x 9
110kg x 9.5

Hammer Strength ISO lat row
1 x 6-10 1 x 10-15
160kg x 8.5
120kg x 12

Cable lat pullover
1 x 10-15
36.25kg x 10.5

Reserve cable fly
1 x 8-12 1 x 12-20
8.75kg x 9.5
6.25kg x 12.5

Machine side delt raise
1 x 8-12 2 x 12-20
35kg x 12
30kg x 15
25kg x 16.5

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
49.37kg x 11
38.75kg x 14

Db hammer curl
2 x 8-12 1 x 12-20
27.5kg x 8
25kg x 8
15kg x 16

It was supposed to be a rest day today, but will be busy Monday moving houses so thought it would be best to smash Upper 3 today and Lower 3 tomorrow. Rest up Monday, potentially Tuesday depending on fatigue. Overall really good session, no noticeable fatigue without the rest.

 

[RoySimpson]

Thursday: Upper 2

Stair master - 25 minutes

Machine pec fly
2 x 6-10
105.5kg x 11
98.5kg x 10.5

Incline hammer strength press
2 x 8-12
150kg x 7
120kg x 8.5

Single arm cable row
1 x 6-10 2 x 10-15
57kg x 6.5
49.5kg x 10
47kg x 10

Neutral grip lat pulldown
2 x 6-10
109.5kg x 7.5
99.5kg x 8.5

Cable rope tricep extension
1 x 8-12 1 x 12-20
38.5kg x 7.5
31.5kg x 10

Single arm cable curl
2 x 8-12 1 x 12-20
16.25kg x 8.5
13.75 x 8.5
8.75kg x 13.5

Single arm cable side raise
1 x 6-10 2 x 10-15
16.25kg x 8.5
11.25kg x 12.5
8.75kg x 14.5

Upper 2 done and dusted. Finished the session with 25min on the stairs and some core work. Overall feeling good. Keen for Lower 2 tomorrow afternoon

@Dumptruck awesome work right here!

 

[ballin2504]

Really like your training style

 

[Npcclassicphysique champ]

Saturday: Upper 3

Stair master - 25 minutes

Smith machine shoulder press
2 x 6-10
110kg x 10
100kg x 9

Techno gym flat converging press
2 x 8-12
130kg x 7.5
110kg x 9.5

Machine pec fly
1 x 8-12
105.5kg x 9.5

Low row
2 x 6-10
122.5kg x 9
110kg x 9.5

Hammer Strength ISO lat row
1 x 6-10 1 x 10-15
160kg x 8.5
120kg x 12

Cable lat pullover
1 x 10-15
36.25kg x 10.5

Reserve cable fly
1 x 8-12 1 x 12-20
8.75kg x 9.5
6.25kg x 12.5

Machine side delt raise
1 x 8-12 2 x 12-20
35kg x 12
30kg x 15
25kg x 16.5

Tricep bar cable pushdown
1 x 8-12 1 x 12-20
49.37kg x 11
38.75kg x 14

Db hammer curl
2 x 8-12 1 x 12-20
27.5kg x 8
25kg x 8
15kg x 16

It was supposed to be a rest day today, but will be busy Monday moving houses so thought it would be best to smash Upper 3 today and Lower 3 tomorrow. Rest up Monday, potentially Tuesday depending on fatigue. Overall really good session, no noticeable fatigue without the rest.

@Dumptruck you pumped on rest day bro max it
monday you moving? careful no injuries

 

[Dumptruck]

@Dumptruck you pumped on rest day bro max it
monday you moving? careful no injuries

Yeah moving houses Monday man so will be a little busy Monday/tuesday

 

[Dumptruck]

Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15

 

[Npcclassicphysique champ]

Yeah moving houses Monday man so will be a little busy Monday/tuesday

bigger place?

 

[Npcclassicphysique champ]

Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15

belt squat thats the best, you got a good squeeze on it? share some pics of quads please bro

 

[25homes]

Doing great

 

[Tiger Salman Khan]

Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15

@Dumptruck Legit numbers bro........

 

[Pigsy]

Sunday: Lower 3

Stair master - 25 minutes

Pendulum squat
2 x 6-10
76.25kg x 9
66.25kg x 10

Belt squat
2 x 10-15
90kg x 12
80kg x 13

Single leg kneeling ham curl
1 x 6-10 2 x 10-15
50kg x 9.5
45kg x 10.5
36.25kg x 12.5

Some work being done here

Seated curl
1 x 6-10 1 x 10-15
124kg x 6
110kg x 9.5

Single leg hammer strength seated leg press
2 x 10-15
107.5kg x 10
95kg x 9

Standing calf raise
1 x 8-12 1 x 12-20
165kg x 9.5
125 x 15

 

[Dumptruck]

Tuesday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
130kg x 8
112.5kg x 8.5

Flat machine press - techno
1 x 6-10
130kg x 8

JM press machine
1 x 6-10
89kg x 7.5

Cable lat pulldown
3 x 6-10
117kg x 7.5
107kg x 7.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 6.5
65kg x 8.5

Reverse pec deck
1 x 6-10 1 x 10-15
80kg x 9.5
70.5kg x 9.5

Single arm db side raise
1 x 8-12 2 x 12-20
20kg x 13.5
17.5kg x 13.5
15kg x 16

Single arm tricep extension
1 x 6-10 2 x 10-15
17.5kg x 10.5
15kg x 10
12.5kg x 10

Bicep preacher curl
2 x 6-10 1 x 10-15
76.5kg x 8
67kg x 6.5
46kg x 9.5

Decent session today, trained a little later than usual but got it done. Feeling great. Doing some fasted cardio tomorrow before Christmas lunch and then lower 1 later in the evening I think

 

[Dumptruck]

bigger place?

Yeah bigger place bro

 

[Allupfromhere]

Bicep preacher curl
2 x 6-10 1 x 10-15
76.5kg x 8
67kg x 6.5
46kg x 9.5

Serious business right there brother

 

[LevButlerov]

Tuesday: Upper 1

Stair master - 25 minutes

Incline smith press
2 x 6-10
130kg x 8
112.5kg x 8.5

Flat machine press - techno
1 x 6-10
130kg x 8

JM press machine
1 x 6-10
89kg x 7.5

Cable lat pulldown
3 x 6-10
117kg x 7.5
107kg x 7.5
87kg x 10

Tbar row
2 x 6-10
82.5kg x 6.5
65kg x 8.5

Reverse pec deck
1 x 6-10 1 x 10-15
80kg x 9.5
70.5kg x 9.5

Single arm db side raise
1 x 8-12 2 x 12-20
20kg x 13.5
17.5kg x 13.5
15kg x 16

Single arm tricep extension
1 x 6-10 2 x 10-15
17.5kg x 10.5
15kg x 10
12.5kg x 10

Bicep preacher curl
2 x 6-10 1 x 10-15
76.5kg x 8
67kg x 6.5
46kg x 9.5

Decent session today, trained a little later than usual but got it done. Feeling great. Doing some fasted cardio tomorrow before Christmas lunch and then lower 1 later in the evening I think

you're strong thats why your arms look great big arm pump
hows your new place or not moved yet?

 

[Dumptruck]

Serious business right there brother

Thank you bro! Merry Christmas

 

[Dumptruck]

you're strong thats why your arms look great big arm pump
hows your new place or not moved yet?

Yeah moved in now man, still a bit of unpacking but all is well

 

[Dumptruck]

Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

45 degree back raise
1 x 6-10 1 x dropset
20kg x 10
Bodyweight x 3.5

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support

 

[Pigsy]

Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

45 degree back raise
1 x 6-10 1 x dropset
20kg x 10
Bodyweight x 3.5

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support

Great workout brother, looking really good

 

[Dumptruck]

Great workout brother, looking really good

Appreciate it Pigsy

 

[Allupfromhere]

Thank you bro! Merry Christmas

You too brother

Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

45 degree back raise
1 x 6-10 1 x dropset
20kg x 10
Bodyweight x 3.5

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support

Bro when you getting on stage already? haha

 

[LevButlerov]

Wednesday: Lower 1

Stair master - 25 minutes

Hack squat
1 x 6-10 1 x 10-15
170kg x 7
150kg x 10

Quad extension
1 x 8-12 2 x 12-20
126.5kg x 9.5
112.5kg x 10.5
94kg x 12.5

Lying hamstring curl
1 x 8-12 2 x 12-20
72.5kg x 7.5
55kg x 10.5
40kg x 14

45 degree back raise
1 x 6-10 1 x dropset
20kg x 10
Bodyweight x 3.5

Adductor machine
2 x 6-10
165.5kg x 15
160.5kg x 10.5

Leg press calve raise
1 x 6-10 1 x 10-15
177.5kg x 12
165x 13

Happy with today’s Lower 1 session on Christmas, putting the extra calories to work today. Feeling great, rest tomorrow. Merry Christmas and big thanks to @Livewell2024 & @DofRandD for their support

you're looking really big and lean, very nice training, quads coming strong

 

[Dumptruck]

You too brother

Bro when you getting on stage already? haha

Haha idk man. Not sure if I’m ready yet