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I agree but for myself personally I’ve been super sensitive to e2 and prior to this have been aromatising at low dosages but the coach is monitoring.
I have bloods again in 4 weeks to assess everything.
Approved Log Testosterone and Primobolan cycle: reverse and push phase Log
- Thread starter JackedPingu
- Start date
I have bloods again in 4 weeks to assess everything.
Your blood work is reflective of primo use
Elevated ALT
Lower E2
Agreed on more test then primo, 200mg should bring it up nicely, even 150 would be a sweet spot.
i got it bro
thats reasonable
Hello! Finally back in the gym tonight, very happy with that.
@Raptor Labs
9 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range)
16.87 x 10 (10-12 rep range) higher weight than last week
13.75 x 12 (10-12 rep range) increase weight next week
Flat cable press
6.25 x 10
16.25 x 8 (8-10 rep range)
11.25 x 10 (10-12 rep range)
Pec deck
33 x 7
47 x 3
54 x 10 (12-15 rep range)
33 x 12 (12/15 rep range)
Now that chest is offer a recap on this portion of the workout, it sucked. The low carbs and calories impacted my pressing power and overall strength but we made do and trained as hard as possible.
Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range)
12.5 x 10 (10-12 rep range) higher weight than last week
7.5 x 12 (12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 13 (12-5 rep range)
10 x 6 (rest 20 seconds and go until failure, higher weight than last week but some amount of reps)
Thanks for reading
@Raptor Labs
9 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range)
16.87 x 10 (10-12 rep range) higher weight than last week
13.75 x 12 (10-12 rep range) increase weight next week
Flat cable press
6.25 x 10
16.25 x 8 (8-10 rep range)
11.25 x 10 (10-12 rep range)
Pec deck
33 x 7
47 x 3
54 x 10 (12-15 rep range)
33 x 12 (12/15 rep range)
Now that chest is offer a recap on this portion of the workout, it sucked. The low carbs and calories impacted my pressing power and overall strength but we made do and trained as hard as possible.
Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range)
12.5 x 10 (10-12 rep range) higher weight than last week
7.5 x 12 (12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 13 (12-5 rep range)
10 x 6 (rest 20 seconds and go until failure, higher weight than last week but some amount of reps)
Thanks for reading
LevButlerov
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Head Moderator
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@JackedPingu really voluming upHello! Finally back in the gym tonight, very happy with that.
@Raptor Labs
9 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range)
16.87 x 10 (10-12 rep range) higher weight than last week
13.75 x 12 (10-12 rep range) increase weight next week
Flat cable press
6.25 x 10
16.25 x 8 (8-10 rep range)
11.25 x 10 (10-12 rep range)
Pec deck
33 x 7
47 x 3
54 x 10 (12-15 rep range)
33 x 12 (12/15 rep range)
Now that chest is offer a recap on this portion of the workout, it sucked. The low carbs and calories impacted my pressing power and overall strength but we made do and trained as hard as possible.
Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range)
12.5 x 10 (10-12 rep range) higher weight than last week
7.5 x 12 (12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 13 (12-5 rep range)
10 x 6 (rest 20 seconds and go until failure, higher weight than last week but some amount of reps)
Thanks for reading
I've done this to help my benchHello! Finally back in the gym tonight, very happy with that.
@Raptor Labs
9 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range)
16.87 x 10 (10-12 rep range) higher weight than last week
13.75 x 12 (10-12 rep range) increase weight next week
Flat cable press
6.25 x 10
16.25 x 8 (8-10 rep range)
11.25 x 10 (10-12 rep range)
Pec deck
33 x 7
47 x 3
54 x 10 (12-15 rep range)
33 x 12 (12/15 rep range)
Now that chest is offer a recap on this portion of the workout, it sucked. The low carbs and calories impacted my pressing power and overall strength but we made do and trained as hard as possible.
Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range)
12.5 x 10 (10-12 rep range) higher weight than last week
7.5 x 12 (12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 13 (12-5 rep range)
10 x 6 (rest 20 seconds and go until failure, higher weight than last week but some amount of reps)
Thanks for reading
Legs today, hard leg session today; feeling the low calories and low carbs 
@Raptor Labs
No RDLs again due to such low calories and not wanting to add more fatigue.
10 Jan 2025
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
175 x 19 (15-20 rep range)
125 x 12 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)
Plank
1 min 25 sec (till failure)
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 15 (12-15 rep range) will increase weight next week
Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 11 (10-12 rep range) lost count will increase weight next week as I’m pretty sure I actually hit 12.
Leg Press
130 x 10
210 x 7
250 x 3
320 x 10 (10-12 rep range)
290 x 11 (10-12 rep range)
RDL
x
x
x
Back tomorrow for arms
@Raptor Labs
No RDLs again due to such low calories and not wanting to add more fatigue.
10 Jan 2025
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
175 x 19 (15-20 rep range)
125 x 12 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)
Plank
1 min 25 sec (till failure)
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 15 (12-15 rep range) will increase weight next week
Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 11 (10-12 rep range) lost count will increase weight next week as I’m pretty sure I actually hit 12.
Leg Press
130 x 10
210 x 7
250 x 3
320 x 10 (10-12 rep range)
290 x 11 (10-12 rep range)
RDL
x
x
x
Back tomorrow for arms
big damn with planks and legs broLegs today, hard leg session today; feeling the low calories and low carbs
@Raptor Labs
No RDLs again due to such low calories and not wanting to add more fatigue.
10 Jan 2025
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
175 x 19 (15-20 rep range)
125 x 12 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)
Plank
1 min 25 sec (till failure)
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 15 (12-15 rep range) will increase weight next week
Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 11 (10-12 rep range) lost count will increase weight next week as I’m pretty sure I actually hit 12.
Leg Press
130 x 10
210 x 7
250 x 3
320 x 10 (10-12 rep range)
290 x 11 (10-12 rep range)
RDL
x
x
x
Back tomorrow for arms
Nice job on this volume. Wow.
You're doing a ton of repetitions on your workouts.
You're doing a ton of repetitions on your workouts.
Happy Saturday, arms and rear delts today.
@Raptor Labs
Had check in this morning with my coach, having two high days to fill back up as I’ve flattened off a lot and fatigue has crept in; bodyfat still dropping off nicely - coach is making me suffer and get nice and lean.
11 Jan 2025 - all weight is in kg.
Single arm dumbbell curl
6 x 15
8 x 7
12 x 11 (15-20 rep range) hit rep range last week, super weak/fatigued this week
8 x 12 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 10 (10-12 rep range)
Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range)
10 x 10 (12-15 rep range) higher weight than last week and pretty happy with 10 reps considering how low my energy was this session.
Single arm preacher machine curl
10 x 7
27.5 x 9 (10-12 rep range) higher weight than last week
12.5 x 13 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
6.25 x 15 (15-20 rep range)
5 x 11 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 13 (10-12 rep range) increase weight next week
4 x 15 (15-20 rep range)
Have a great weekend, back on Monday.
@Raptor Labs
Had check in this morning with my coach, having two high days to fill back up as I’ve flattened off a lot and fatigue has crept in; bodyfat still dropping off nicely - coach is making me suffer and get nice and lean.
11 Jan 2025 - all weight is in kg.
Single arm dumbbell curl
6 x 15
8 x 7
12 x 11 (15-20 rep range) hit rep range last week, super weak/fatigued this week
8 x 12 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 10 (10-12 rep range)
Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range)
10 x 10 (12-15 rep range) higher weight than last week and pretty happy with 10 reps considering how low my energy was this session.
Single arm preacher machine curl
10 x 7
27.5 x 9 (10-12 rep range) higher weight than last week
12.5 x 13 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
6.25 x 15 (15-20 rep range)
5 x 11 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 13 (10-12 rep range) increase weight next week
4 x 15 (15-20 rep range)
Have a great weekend, back on Monday.
Fatigue is always lurking in the present or in the background bro but you’re still making progress and getting it done! Love the look of that workout brother
Thank you brotherFatigue is always lurking in the present or in the background bro but you’re still making progress and getting it done! Love the look of that workout brother
Really like the choice of exercises
Evening, chest and tris today with a refeed; 3,000 calories today setup by my coach.
Go by the figures on the right, kahunas app is glitchy at the best of times.
@Raptor Labs
Slight tweak in training today to maximise on higher calories and mitigate fatigue; also note I didn’t train last Monday so this session is the first in 2 weeks for this Monday chest and tris session.
13 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
110 x 7 (8-10 rep range) higher weight and lower rep range
90 x 8 (10-12 rep range) got a bit excited here, Drop back to 80kg
Incline smith press
20 x 10
30 x 5
60 x 10 (8-10 rep range) higher weight and lower rep range to last time.
40 x 10 (10-12 rep range)
Flat press
33 x 7
61 x 3
75 x 8 (8-10 rep range) higher weight and different rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 13 (12-15 rep range)
7.5 x 11 (10-12 rep range) higher weight and different rep range.
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 14 (12-15 rep range) higher weight and different rep range.
125 x 8 (rest 20 seconds and go till failure)
Really happy with this session, overall goal was to move overall more weight for the week with less reps; so far on track for the week.
Have a great week ahead all.
Go by the figures on the right, kahunas app is glitchy at the best of times.
@Raptor Labs
Slight tweak in training today to maximise on higher calories and mitigate fatigue; also note I didn’t train last Monday so this session is the first in 2 weeks for this Monday chest and tris session.
13 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
110 x 7 (8-10 rep range) higher weight and lower rep range
90 x 8 (10-12 rep range) got a bit excited here, Drop back to 80kg
Incline smith press
20 x 10
30 x 5
60 x 10 (8-10 rep range) higher weight and lower rep range to last time.
40 x 10 (10-12 rep range)
Flat press
33 x 7
61 x 3
75 x 8 (8-10 rep range) higher weight and different rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 13 (12-15 rep range)
7.5 x 11 (10-12 rep range) higher weight and different rep range.
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 14 (12-15 rep range) higher weight and different rep range.
125 x 8 (rest 20 seconds and go till failure)
Really happy with this session, overall goal was to move overall more weight for the week with less reps; so far on track for the week.
Have a great week ahead all.
Fuck bro Pingu looking jackedddd!
Thank you brother
Pigsy
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Back double looking brother
@JackedPingu you living up to your name "jacked" bro damn the back is THICK! and arms BIG! you growing nicely
I see the pushdowns can use work though more volume
@JackedPingu solid work bro!Hello! Finally back in the gym tonight, very happy with that.
@Raptor Labs
9 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range)
16.87 x 10 (10-12 rep range) higher weight than last week
13.75 x 12 (10-12 rep range) increase weight next week
Flat cable press
6.25 x 10
16.25 x 8 (8-10 rep range)
11.25 x 10 (10-12 rep range)
Pec deck
33 x 7
47 x 3
54 x 10 (12-15 rep range)
33 x 12 (12/15 rep range)
Now that chest is offer a recap on this portion of the workout, it sucked. The low carbs and calories impacted my pressing power and overall strength but we made do and trained as hard as possible.
Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range)
12.5 x 10 (10-12 rep range) higher weight than last week
7.5 x 12 (12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 13 (12-5 rep range)
10 x 6 (rest 20 seconds and go until failure, higher weight than last week but some amount of reps)
Thanks for reading
Back and bis tonight @Raptor Labs
14 Jan 2025
Reverse pec deck
26 x 15
33 x 7
40 x 3
68 x 12 (12-15 rep range) higher weight than last time
45 x 12 (12-15 rep range)
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range)
13 x 12 (12-15 rep range)
Dual d handle cable row
18 x 10
33 x 7
67 x 10 (10-12 rep range) higher weight than last time.
Hammer strength plate loaded pulldown
30 x 7
60 x 7 (8-10 rep range) higher weight + Had to do last extra faitgued
30 x 12 (12-15 rep range)
Single arm dumbbell preacher curl
4 x 10
8 x 5
12 x 11 (12-15 rep range) higher weight than last time
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
15 x 15 (12-15 rep range)
Dual d handle small stack bicep curl
8.75 x 12 (12-15 rep range)
5 x 12 (12-15 rep range)
Small stack rear delt flies
5 x 12 (12-15 rep range)
2.5 x 13 (12-15 rep range)
After not hitting this last week pretty happy with the progress and reps hit.
Until Thursday for more chest and tris.
14 Jan 2025
Reverse pec deck
26 x 15
33 x 7
40 x 3
68 x 12 (12-15 rep range) higher weight than last time
45 x 12 (12-15 rep range)
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range)
13 x 12 (12-15 rep range)
Dual d handle cable row
18 x 10
33 x 7
67 x 10 (10-12 rep range) higher weight than last time.
Hammer strength plate loaded pulldown
30 x 7
60 x 7 (8-10 rep range) higher weight + Had to do last extra faitgued
30 x 12 (12-15 rep range)
Single arm dumbbell preacher curl
4 x 10
8 x 5
12 x 11 (12-15 rep range) higher weight than last time
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
15 x 15 (12-15 rep range)
Dual d handle small stack bicep curl
8.75 x 12 (12-15 rep range)
5 x 12 (12-15 rep range)
Small stack rear delt flies
5 x 12 (12-15 rep range)
2.5 x 13 (12-15 rep range)
After not hitting this last week pretty happy with the progress and reps hit.
Until Thursday for more chest and tris.
Animal
Trying to be like youAnimal
I wish I had your rig hahaha big year this year though Aussie boys better look out
Well…. there will be improvements nonetheless lol
I can’t wait to see your progress brother.I wish I had your rig hahaha big year this year though Aussie boys better look out
LevButlerov
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Really good progress, the reps are pumping you up hard.
We all want the Evo loggers to kick ass!! Boom!!
Looking good on the back shot. Man, you've got some muscles popping out. That's insane.
Good progress man. Crushing it.
Thanks everyone for the comments and encouragement, appreciate it a lot! Much love.
Chest and tris tonight back on low calories the last two days.
@Raptor Labs
16 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 15 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 6 (rest 20 seconds and go until failure)
Decline small stack cable fly press (kg per-side)
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 13 (12-15 rep range)
16.87 x 12 (10-12 rep range) increase weight next week
Flat cable press (kg per-side)
6.25 x 10
16.25 x 12 (8-10 rep range) will increase weight next week
13.75 x 10 (10-12 rep range) higher weight than last week
Pec deck
33 x 7
47 x 3
54 x 14 (12-15 rep range)
33 x 13 (12-15 rep range)
Long d handle tricep extension
5 x 5
15 x 13 (12-15 rep range)
12.5 x 10 (10-12 rep range)
7.5 x 13 12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 15 (12-15 rep range) increase weight next week
10 x 7 (rest 20 seconds and go until failure)
Back for legs tomorrow, what a session tonight; very happy.
Chest and tris tonight back on low calories the last two days.
@Raptor Labs
16 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 15 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 6 (rest 20 seconds and go until failure)
Decline small stack cable fly press (kg per-side)
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 13 (12-15 rep range)
16.87 x 12 (10-12 rep range) increase weight next week
Flat cable press (kg per-side)
6.25 x 10
16.25 x 12 (8-10 rep range) will increase weight next week
13.75 x 10 (10-12 rep range) higher weight than last week
Pec deck
33 x 7
47 x 3
54 x 14 (12-15 rep range)
33 x 13 (12-15 rep range)
Long d handle tricep extension
5 x 5
15 x 13 (12-15 rep range)
12.5 x 10 (10-12 rep range)
7.5 x 13 12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 15 (12-15 rep range) increase weight next week
10 x 7 (rest 20 seconds and go until failure)
Back for legs tomorrow, what a session tonight; very happy.
Savage workout right there Pingu!! You long D handle tricep extension, is that the d handle straight bar? Like similar to what’s used for lat pull downs also?
Thank you brother.
One of these bad boys
Basically a normal d handle but longer (wish I could make something else longer)
If your gym doesn’t have them and you own a vulken strap you could do it single arm on that too
Yeah I got ya now, yeah we have those there. You using pronated or supinated grip?
Pronated brother, bent over at the hips with a straight back standing back about a metre with the lean matching the cable angle.
Go for gold.
Yeah might give these a run on my next workout swing. Be good to even out any imbalance between both triceps, can add more volume to one or the other.
Let me know how you go.
Will do legend 
chest is really max out with pec deca closer there bro
Big leg day @Raptor Labs
17 Jan 2025
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
185 x 17 (15-20 rep range) higher weight than last week
125 x 13 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 17 (15-20 rep range)
0 x 12 (12-15 rep range)
Plank
1 min 30 sec (increase on last week)
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 17 (15-20 rep range)
68 x 13 (12-15 rep range) higher weight than last week
Leg Extensions
26 x 10
40 x 7
47 x 17 (15-20 rep range)
40 x 12 (12-15 rep range)
Leg Press
130 x 10
210 x 7
250 x 3
330 x 12 (10-12 rep range) higher weight than last week + increase again next week
310 x 12 (10-12 rep range) higher weight than last week + increase again next week
Back again tomorrow for arms and rear delts,
Have a great Friday.
17 Jan 2025
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
185 x 17 (15-20 rep range) higher weight than last week
125 x 13 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 17 (15-20 rep range)
0 x 12 (12-15 rep range)
Plank
1 min 30 sec (increase on last week)
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 17 (15-20 rep range)
68 x 13 (12-15 rep range) higher weight than last week
Leg Extensions
26 x 10
40 x 7
47 x 17 (15-20 rep range)
40 x 12 (12-15 rep range)
Leg Press
130 x 10
210 x 7
250 x 3
330 x 12 (10-12 rep range) higher weight than last week + increase again next week
310 x 12 (10-12 rep range) higher weight than last week + increase again next week
Back again tomorrow for arms and rear delts,
Have a great Friday.
Nice training big fella
Big leg day and on Friday too!!
Pigsy
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Putting in the work brother, it's paying off
Thank you brother, you’re a big inspiration
leg press i your thick 310 kg or lbs bro?
JP awesome work right here!
Following along man!
You’re looking fantastic
2025
You’re looking fantastic
2025
kg brother.
Hey everyone, had a busy weekend but still trained Saturday, this will be an update from my coach for changes as well as Saturday and Monday training.
@Raptor Labs
Check in from Saturday - coach is happy with the progress so calories are now starting to reverse, we will still be in a deficit for weeks to come but at last more food!
Training day now up to:
2102 calories - 220g protein, 178g carbs & 51g of fat.
Rest day:
1861 calories - 249g protein, 58g carbs & 67g of fat.
HGH now up to 4iu, retesting bloods in 2 weeks or around there to assess doses for the push.
18 Jan 2025
Single arm dumbbell curl
6 x 10
8 x 7
12.5 x 13 (15-20 rep range) trained at a different gym, slightly heavier dumbbells.
8 x 14 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 20 (15-20 rep range) will increase next week.
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 12 (10-12 rep range) will increase next week
Long d handle tricep extension
5 x 5
15 x 12 (10-12 rep range) will increase next week
10 x 12 (12-15 rep range)
Single arm preacher machine curl
10 x 7
27.5 x 10 (10-12 rep range)
12.5 x 14 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
6.25 x 15 (12-15 rep range)
5 x 12 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 12 (10-12 rep range) will increase next week
6 x 15 (15-20 rep range) may need to decrease next week due to going up.
20 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range) increase next week
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
100 x 9 (8-10 rep range) decreased to focus on form
80 x 10 (10-12 rep range)
Incline smith press
20 x 10
30 x 5
70 x 5 (8-10 rep range) increased weight but cramped up a little
50 x 10 (10-12 rep range) increased weight from last week
Flat press
33 x 7
61 x 3
75 x 10 (8-10 rep range) increase weight next week
47 x 12 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 3
10 x 15 (12-15 rep range) increase weight next week
7.5 x 12 (10-12 rep range) increase weight next week
Pushdowns
12.5 x 7
24.5 x 12 (10-12 reps range) increase weight next week.
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 15 (12-15 rep range) increase next week
125 x 8 (rest 20 seconds and go until failure)
Thanks for reading
@Raptor Labs
Check in from Saturday - coach is happy with the progress so calories are now starting to reverse, we will still be in a deficit for weeks to come but at last more food!
Training day now up to:
2102 calories - 220g protein, 178g carbs & 51g of fat.
Rest day:
1861 calories - 249g protein, 58g carbs & 67g of fat.
HGH now up to 4iu, retesting bloods in 2 weeks or around there to assess doses for the push.
18 Jan 2025
Single arm dumbbell curl
6 x 10
8 x 7
12.5 x 13 (15-20 rep range) trained at a different gym, slightly heavier dumbbells.
8 x 14 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 20 (15-20 rep range) will increase next week.
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 12 (10-12 rep range) will increase next week
Long d handle tricep extension
5 x 5
15 x 12 (10-12 rep range) will increase next week
10 x 12 (12-15 rep range)
Single arm preacher machine curl
10 x 7
27.5 x 10 (10-12 rep range)
12.5 x 14 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
6.25 x 15 (12-15 rep range)
5 x 12 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 12 (10-12 rep range) will increase next week
6 x 15 (15-20 rep range) may need to decrease next week due to going up.
20 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range) increase next week
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
100 x 9 (8-10 rep range) decreased to focus on form
80 x 10 (10-12 rep range)
Incline smith press
20 x 10
30 x 5
70 x 5 (8-10 rep range) increased weight but cramped up a little
50 x 10 (10-12 rep range) increased weight from last week
Flat press
33 x 7
61 x 3
75 x 10 (8-10 rep range) increase weight next week
47 x 12 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 3
10 x 15 (12-15 rep range) increase weight next week
7.5 x 12 (10-12 rep range) increase weight next week
Pushdowns
12.5 x 7
24.5 x 12 (10-12 reps range) increase weight next week.
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 15 (12-15 rep range) increase next week
125 x 8 (rest 20 seconds and go until failure)
Thanks for reading
Pigsy
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Hey everyone, had a busy weekend but still trained Saturday, this will be an update from my coach for changes as well as Saturday and Monday training.
@Raptor Labs
Check in from Saturday - coach is happy with the progress so calories are now starting to reverse, we will still be in a deficit for weeks to come but at last more food!
Training day now up to:
2102 calories - 220g protein, 178g carbs & 51g of fat.
Rest day:
1861 calories - 249g protein, 58g carbs & 67g of fat.
HGH now up to 4iu, retesting bloods in 2 weeks or around there to assess doses for the push.
18 Jan 2025
Single arm dumbbell curl
6 x 10
8 x 7
12.5 x 13 (15-20 rep range) trained at a different gym, slightly heavier dumbbells.
8 x 14 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 20 (15-20 rep range) will increase next week.
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 12 (10-12 rep range) will increase next week
Long d handle tricep extension
5 x 5
15 x 12 (10-12 rep range) will increase next week
10 x 12 (12-15 rep range)
Single arm preacher machine curl
10 x 7
27.5 x 10 (10-12 rep range)
12.5 x 14 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
6.25 x 15 (12-15 rep range)
5 x 12 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 12 (10-12 rep range) will increase next week
6 x 15 (15-20 rep range) may need to decrease next week due to going up.
20 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range) increase next week
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
100 x 9 (8-10 rep range) decreased to focus on form
80 x 10 (10-12 rep range)
Incline smith press
20 x 10
30 x 5
70 x 5 (8-10 rep range) increased weight but cramped up a little
50 x 10 (10-12 rep range) increased weight from last week
Flat press
33 x 7
61 x 3
75 x 10 (8-10 rep range) increase weight next week
47 x 12 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 3
10 x 15 (12-15 rep range) increase weight next week
7.5 x 12 (10-12 rep range) increase weight next week
Pushdowns
12.5 x 7
24.5 x 12 (10-12 reps range) increase weight next week.
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 15 (12-15 rep range) increase next week
125 x 8 (rest 20 seconds and go until failure)
Thanks for reading
Nice work as always brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
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Senior Moderator
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powering up here, flat press and smithHey everyone, had a busy weekend but still trained Saturday, this will be an update from my coach for changes as well as Saturday and Monday training.
@Raptor Labs
Check in from Saturday - coach is happy with the progress so calories are now starting to reverse, we will still be in a deficit for weeks to come but at last more food!
Training day now up to:
2102 calories - 220g protein, 178g carbs & 51g of fat.
Rest day:
1861 calories - 249g protein, 58g carbs & 67g of fat.
HGH now up to 4iu, retesting bloods in 2 weeks or around there to assess doses for the push.
18 Jan 2025
Single arm dumbbell curl
6 x 10
8 x 7
12.5 x 13 (15-20 rep range) trained at a different gym, slightly heavier dumbbells.
8 x 14 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 20 (15-20 rep range) will increase next week.
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 12 (10-12 rep range) will increase next week
Long d handle tricep extension
5 x 5
15 x 12 (10-12 rep range) will increase next week
10 x 12 (12-15 rep range)
Single arm preacher machine curl
10 x 7
27.5 x 10 (10-12 rep range)
12.5 x 14 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
6.25 x 15 (12-15 rep range)
5 x 12 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 12 (10-12 rep range) will increase next week
6 x 15 (15-20 rep range) may need to decrease next week due to going up.
20 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range) increase next week
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
100 x 9 (8-10 rep range) decreased to focus on form
80 x 10 (10-12 rep range)
Incline smith press
20 x 10
30 x 5
70 x 5 (8-10 rep range) increased weight but cramped up a little
50 x 10 (10-12 rep range) increased weight from last week
Flat press
33 x 7
61 x 3
75 x 10 (8-10 rep range) increase weight next week
47 x 12 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 3
10 x 15 (12-15 rep range) increase weight next week
7.5 x 12 (10-12 rep range) increase weight next week
Pushdowns
12.5 x 7
24.5 x 12 (10-12 reps range) increase weight next week.
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 15 (12-15 rep range) increase next week
125 x 8 (rest 20 seconds and go until failure)
Thanks for reading
@JackedPingu
Back again for back and bis @Raptor Labs
Had to train somethings out of order, really irritating session with people sitting on equipment for 20-30 minutes.
21 Jan 2025
Reverse pec deck
26 x 15
33 x 7
40 x 3
68 x 14 (12-15 rep range)
47 x 14 (12-15 rep range)
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range)
13 x 13 (12-15 rep range)
Dual d handle cable row
18 x 7
33 x 5
67 x 10 (10-12 rep range) Had to do after pulldowns
Hammer strength plate loaded pulldown (did before cable row above)
30 x 7
60 x 10 (8-10 rep range) may increase next week but less fatigued from changes training order
30 x 15 (12-15 rep range)
Single arm dumbbell preacher curl - biceps felt extra weak tonight
4 x 10
8 x 5
12 x 10 (12-15 rep range)
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
17.5 x 12 (12-15 rep range) higher weight + had to use different cables
Dual d handle small stack bicep curl
11.25 x 11 (12-15 rep range) higher weight due to extended rest waiting for equipment
6.25 x 12 (12-15 rep range) same as above.
Small stack rear delt flies
5 x 12
3.25 x 12
Rest day Wednesday so back Thursday for more chest and tris.
Had to train somethings out of order, really irritating session with people sitting on equipment for 20-30 minutes.
21 Jan 2025
Reverse pec deck
26 x 15
33 x 7
40 x 3
68 x 14 (12-15 rep range)
47 x 14 (12-15 rep range)
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range)
13 x 13 (12-15 rep range)
Dual d handle cable row
18 x 7
33 x 5
67 x 10 (10-12 rep range) Had to do after pulldowns
Hammer strength plate loaded pulldown (did before cable row above)
30 x 7
60 x 10 (8-10 rep range) may increase next week but less fatigued from changes training order
30 x 15 (12-15 rep range)
Single arm dumbbell preacher curl - biceps felt extra weak tonight
4 x 10
8 x 5
12 x 10 (12-15 rep range)
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
17.5 x 12 (12-15 rep range) higher weight + had to use different cables
Dual d handle small stack bicep curl
11.25 x 11 (12-15 rep range) higher weight due to extended rest waiting for equipment
6.25 x 12 (12-15 rep range) same as above.
Small stack rear delt flies
5 x 12
3.25 x 12
Rest day Wednesday so back Thursday for more chest and tris.
Hey everyone, had a busy weekend but still trained Saturday, this will be an update from my coach for changes as well as Saturday and Monday training.
@Raptor Labs
Check in from Saturday - coach is happy with the progress so calories are now starting to reverse, we will still be in a deficit for weeks to come but at last more food!
Training day now up to:
2102 calories - 220g protein, 178g carbs & 51g of fat.
Rest day:
1861 calories - 249g protein, 58g carbs & 67g of fat.
HGH now up to 4iu, retesting bloods in 2 weeks or around there to assess doses for the push.
18 Jan 2025
Single arm dumbbell curl
6 x 10
8 x 7
12.5 x 13 (15-20 rep range) trained at a different gym, slightly heavier dumbbells.
8 x 14 (12-15 rep range)
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 20 (15-20 rep range) will increase next week.
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 12 (10-12 rep range) will increase next week
Long d handle tricep extension
5 x 5
15 x 12 (10-12 rep range) will increase next week
10 x 12 (12-15 rep range)
Single arm preacher machine curl
10 x 7
27.5 x 10 (10-12 rep range)
12.5 x 14 (12-15 rep range)
Small stack rear delt flies
1.25 x 15
6.25 x 15 (12-15 rep range)
5 x 12 (12-15 rep range)
Bent over dumbbell rear delt flies
6 x 12 (10-12 rep range) will increase next week
6 x 15 (15-20 rep range) may need to decrease next week due to going up.
20 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 15 (12-15 rep range) increase next week
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
100 x 9 (8-10 rep range) decreased to focus on form
80 x 10 (10-12 rep range)
Incline smith press
20 x 10
30 x 5
70 x 5 (8-10 rep range) increased weight but cramped up a little
50 x 10 (10-12 rep range) increased weight from last week
Flat press
33 x 7
61 x 3
75 x 10 (8-10 rep range) increase weight next week
47 x 12 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 3
10 x 15 (12-15 rep range) increase weight next week
7.5 x 12 (10-12 rep range) increase weight next week
Pushdowns
12.5 x 7
24.5 x 12 (10-12 reps range) increase weight next week.
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 15 (12-15 rep range) increase next week
125 x 8 (rest 20 seconds and go until failure)
Thanks for reading
@JackedPingu hammers are good today and singles arms preachers legit bro
you really pumping it
Luckily mines KG on a dual pulley system so it’s quite heavy
G’day another chest and tris session done.
23 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 15 (12-15 rep range) will increase weight next week
18.75 x 10 (10-12 rep range) higher weight than last week
Flat cable press
6.25 x 10
18.75 x 8 (8-10 rep range) higher weight than last week
13.75 x 10 (10-12 rep range)
Pec deck
33 x 10
47 x 3
61 x 12 (12-15 rep range) higher weight than last week
33 x 13 (12-15 rep range)
Long d handle tricep extension
5 x 5
15 x 14 (12-15 rep range)
12.5 x 10 (10-12 rep range)
7.5 x 14 (12-15 rep range)
Dual cable lateral raises - replacing dumbbells moving forward
1.25 x 10
3.75 x 15 (12-15 rep range) will increase next week
3.75 x 7 (rest 20 seconds and go until failure)
legs tomorrow
23 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 15 (12-15 rep range) will increase weight next week
18.75 x 10 (10-12 rep range) higher weight than last week
Flat cable press
6.25 x 10
18.75 x 8 (8-10 rep range) higher weight than last week
13.75 x 10 (10-12 rep range)
Pec deck
33 x 10
47 x 3
61 x 12 (12-15 rep range) higher weight than last week
33 x 13 (12-15 rep range)
Long d handle tricep extension
5 x 5
15 x 14 (12-15 rep range)
12.5 x 10 (10-12 rep range)
7.5 x 14 (12-15 rep range)
Dual cable lateral raises - replacing dumbbells moving forward
1.25 x 10
3.75 x 15 (12-15 rep range) will increase next week
3.75 x 7 (rest 20 seconds and go until failure)
legs tomorrow
@JackedPingu flat cable legit, i like those presses bro but you getting into the range and start doing 15reps tooG’day another chest and tris session done.
23 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 15 (12-15 rep range) will increase weight next week
18.75 x 10 (10-12 rep range) higher weight than last week
Flat cable press
6.25 x 10
18.75 x 8 (8-10 rep range) higher weight than last week
13.75 x 10 (10-12 rep range)
Pec deck
33 x 10
47 x 3
61 x 12 (12-15 rep range) higher weight than last week
33 x 13 (12-15 rep range)
Long d handle tricep extension
5 x 5
15 x 14 (12-15 rep range)
12.5 x 10 (10-12 rep range)
7.5 x 14 (12-15 rep range)
Dual cable lateral raises - replacing dumbbells moving forward
1.25 x 10
3.75 x 15 (12-15 rep range) will increase next week
3.75 x 7 (rest 20 seconds and go until failure)
legs tomorrow
Really like the amount of volume in your training
Reduced volume in delts for this week with calories staying the same.
Some reduced volume coming this week as well, may return to normal the week after.
All weight in kg / kilograms.
25 Jan 2025
Single arm dumbbell curl
6 x 10
8 x 7
12 x 14 (15-20 rep range)
8 x 16 (12-15 rep range) increase next week
Single arm tricep pushdown
2.5 x 10
5 x 7
12.5 x 14 (15-20 rep range) higher weight than last week
Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 9 (10-12 rep range) higher weight than last week
Long d handle tricep extension - single arm
5 x 5
17.5 x 9 (10-12 rep range) higher weight than last week
10 x 12 (12-16 rep range)
Single arm preacher machine curl
10 x 7
27.5 x 12 (10-12 rep range) will increase next week
15 x 16 (12-15 rep range) higher weight than last week also increase next week
Small stack rear delt flies
1.25 x 15
6.8 x 14 (12-15 rep range) higher weight than last week - will likely increase next week
Bent over dumbbell rear delt flies
8 x 12 (10-12 rep range) higher weight than last week and increase next week
Some reduced volume coming this week as well, may return to normal the week after.
All weight in kg / kilograms.
25 Jan 2025
Single arm dumbbell curl
6 x 10
8 x 7
12 x 14 (15-20 rep range)
8 x 16 (12-15 rep range) increase next week
Single arm tricep pushdown
2.5 x 10
5 x 7
12.5 x 14 (15-20 rep range) higher weight than last week
Wide grip cable ez curl
12.5 x 10
21 x 3
28 x 9 (10-12 rep range) higher weight than last week
Long d handle tricep extension - single arm
5 x 5
17.5 x 9 (10-12 rep range) higher weight than last week
10 x 12 (12-16 rep range)
Single arm preacher machine curl
10 x 7
27.5 x 12 (10-12 rep range) will increase next week
15 x 16 (12-15 rep range) higher weight than last week also increase next week
Small stack rear delt flies
1.25 x 15
6.8 x 14 (12-15 rep range) higher weight than last week - will likely increase next week
Bent over dumbbell rear delt flies
8 x 12 (10-12 rep range) higher weight than last week and increase next week
LevButlerov
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Head Moderator
Raptor Labs VIP
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Reducing volume is good if you feel it smoothly in the training. You moving to machines?
Looking good brother nice work!
Some cables, some machines and minimal free weight tbh.
Chest and tris today @Raptor Labs
Reduced volume this week as a reminder to help the reverse.
27 Jan 2025
Dual cable lateral raises
1.25kg x 10
5kg x 17 (15-20 rep range)
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
100kg x 11 (8-10 rep range) increase next week
Incline smith press
30kg x 7
70kg x 10 (8-10 rep range) increase next
Flat press
33kg x 7
61kg x 3
82kg x 11 (8-10 rep range) higher weight than last week and increase next week
54kg x 13 (12-15 rep range) higher weight than last week
Long d handle single tricep extension
2.5kg x 7
5kg x 3
12.5kg x 12 (12-15 rep range) higher weight than last week
10kg x 10
Pushdowns
28kg x 9 (10-12 rep range) higher weight than last week
Seated Calf Raises
65kg x 10
85kg x 7
125kg x 3
195kg x 12 (12-15 rep range) higher weight than last week
125kg x 8 (rest 20 seconds and go until failure)
Back for back tomorrow :>
Reduced volume this week as a reminder to help the reverse.
27 Jan 2025
Dual cable lateral raises
1.25kg x 10
5kg x 17 (15-20 rep range)
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
100kg x 11 (8-10 rep range) increase next week
Incline smith press
30kg x 7
70kg x 10 (8-10 rep range) increase next
Flat press
33kg x 7
61kg x 3
82kg x 11 (8-10 rep range) higher weight than last week and increase next week
54kg x 13 (12-15 rep range) higher weight than last week
Long d handle single tricep extension
2.5kg x 7
5kg x 3
12.5kg x 12 (12-15 rep range) higher weight than last week
10kg x 10
Pushdowns
28kg x 9 (10-12 rep range) higher weight than last week
Seated Calf Raises
65kg x 10
85kg x 7
125kg x 3
195kg x 12 (12-15 rep range) higher weight than last week
125kg x 8 (rest 20 seconds and go until failure)
Back for back tomorrow :>
Thank you brother, can’t wait.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
growing stronger PUMP it hard.
Getting so much stronger very quickly at the moment.growing stronger PUMP it hard.
back and bis tonight
28 Jan 2025
Reverse pec deck
26kg x 15
33kg x 7
40kg x 3
72kg x 13 (12-15 rep range) higher weight than last week
Single hand d underhand pull-down
2.5kg x 10
6kg x 7
9.5kg x 3
16.5kg x 14 (12-15 rep range)
Dual d handle cable row
18kg x 7
33kg x 3
77kg x 9 (8-10 rep range) higher weight than last week
Hammer strength plate loaded pulldown
30kg x 7
60kg x 13 (12-15 rep range)
Single arm dumbbell preacher curl
6kg x 7
9kg x 3
12kg x 12 (12-15 rep range) actually hit rep range this week
8kg x 14 (12-15 rep range)
Cable pullovers
7.5kg x 7
12.5kg x 3
21kg x 12 (12-15 rep range) higher weight than last week
Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)
6.25kg x 12 (12-15 rep range)
Small stack rear delt flies
5kg x 13 (12-15 rep range)
Rest day tomorrow, chest on Thursday.
28 Jan 2025
Reverse pec deck
26kg x 15
33kg x 7
40kg x 3
72kg x 13 (12-15 rep range) higher weight than last week
Single hand d underhand pull-down
2.5kg x 10
6kg x 7
9.5kg x 3
16.5kg x 14 (12-15 rep range)
Dual d handle cable row
18kg x 7
33kg x 3
77kg x 9 (8-10 rep range) higher weight than last week
Hammer strength plate loaded pulldown
30kg x 7
60kg x 13 (12-15 rep range)
Single arm dumbbell preacher curl
6kg x 7
9kg x 3
12kg x 12 (12-15 rep range) actually hit rep range this week
8kg x 14 (12-15 rep range)
Cable pullovers
7.5kg x 7
12.5kg x 3
21kg x 12 (12-15 rep range) higher weight than last week
Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)
6.25kg x 12 (12-15 rep range)
Small stack rear delt flies
5kg x 13 (12-15 rep range)
Rest day tomorrow, chest on Thursday.
Love a good back and bicep day
max out day here bro NICEback and bis tonight
28 Jan 2025
Reverse pec deck
26kg x 15
33kg x 7
40kg x 3
72kg x 13 (12-15 rep range) higher weight than last week
Single hand d underhand pull-down
2.5kg x 10
6kg x 7
9.5kg x 3
16.5kg x 14 (12-15 rep range)
Dual d handle cable row
18kg x 7
33kg x 3
77kg x 9 (8-10 rep range) higher weight than last week
Hammer strength plate loaded pulldown
30kg x 7
60kg x 13 (12-15 rep range)
Single arm dumbbell preacher curl
6kg x 7
9kg x 3
12kg x 12 (12-15 rep range) actually hit rep range this week
8kg x 14 (12-15 rep range)
Cable pullovers
7.5kg x 7
12.5kg x 3
21kg x 12 (12-15 rep range) higher weight than last week
Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)
6.25kg x 12 (12-15 rep range)
Small stack rear delt flies
5kg x 13 (12-15 rep range)
Rest day tomorrow, chest on Thursday.
Rest day today but wanted to include some updates progress pics
Huge delts!!
Thank you brother.Huge delts!!
Beautiful triceps bro i want those on meRest day today but wanted to include some updates progress pics
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you looking huge arms jacked up broRest day today but wanted to include some updates progress pics
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nice
Your improving little by little But I think you got a lot of more improving left.
