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Approved Log My 1st cycle log

Leg workout

Leg press
Warm up, 140kg 20 reps
Set 1 - 5, 200kg, 20 reps

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps also one of the boys gave me inspiration for this squat session,
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thanks @Trenhead3cc

Leg extension
Set 1 - 4, 52.50kg, 15 reps

Dumbbell lunges walking
Set 1 - 4, 18kg, 20 reps, legs were absolutely on fire with these

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps


Solid sesh on the legs and feeling the Dom's today with them,

Arms tonight's and might throw in shoulders too after the beach with my eldest to watch the sunset
 
codezz said:
Leg workout

Leg press
Warm up, 140kg 20 reps
Set 1 - 5, 200kg, 20 reps

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps also one of the boys gave me inspiration for this squat session,
To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.
thanks @Trenhead3cc

Leg extension
Set 1 - 4, 52.50kg, 15 reps

Dumbbell lunges walking
Set 1 - 4, 18kg, 20 reps, legs were absolutely on fire with these

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps


Solid sesh on the legs and feeling the Dom's today with them,

Arms tonight's and might throw in shoulders too after the beach with my eldest to watch the sunset
Click to expand...
Big leg workout but not sure that youtube video is for hardcore training lol :P
big squats 110
 
codezz said:
Leg workout

Leg press
Warm up, 140kg 20 reps
Set 1 - 5, 200kg, 20 reps

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps also one of the boys gave me inspiration for this squat session,
To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.
thanks @Trenhead3cc

Leg extension
Set 1 - 4, 52.50kg, 15 reps

Dumbbell lunges walking
Set 1 - 4, 18kg, 20 reps, legs were absolutely on fire with these

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps


Solid sesh on the legs and feeling the Dom's today with them,

Arms tonight's and might throw in shoulders too after the beach with my eldest to watch the sunset
Click to expand...
I've been listening to some Masters of Hardcore for training
 
Very nice job on the leg, n squats.

Nice to see also that you're putting in a good workout.
 
Great way to finish out the week.
Leg training is the best.
 
i like dance music while i train why not lol.

aqua is australian? i didn't know where they are from
 
bench press looks on point. i like it.
 
Good work
 
Slept 7.5 hrs

Shoulder work out

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 46kg, 8 reps
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps

Cable Side raises
Set 1 - 4, 6.25kg, 15reps

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps

Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 18reps, I tried for 20 but failed, all good
 
I dunno about that video lol for training
 
codezz said:
Leg workout

Leg press
Warm up, 140kg 20 reps
Set 1 - 5, 200kg, 20 reps

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps also one of the boys gave me inspiration for this squat session,
To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.
thanks @Trenhead3cc

Leg extension
Set 1 - 4, 52.50kg, 15 reps

Dumbbell lunges walking
Set 1 - 4, 18kg, 20 reps, legs were absolutely on fire with these

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps


Solid sesh on the legs and feeling the Dom's today with them,

Arms tonight's and might throw in shoulders too after the beach with my eldest to watch the sunset
Click to expand...
@codezz solid on the leg work bro!
 
codezz said:
Slept 7.5 hrs

Shoulder work out

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 46kg, 8 reps
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps

Cable Side raises
Set 1 - 4, 6.25kg, 15reps

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps

Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 18reps, I tried for 20 but failed, all good
Click to expand...
db overheads you are strong with 46kg there thats like 100lbs legit
 
codezz said:
Thanks brother, hoping my package is at home when I get home next week and will be smashing the anadrol to just get the 50s up 🤣🤣🤣
Click to expand...
Anadrol will get you there bro ! Crazy powerful compound
 
codezz said:
Slept 7.5 hrs

Shoulder work out

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 10 reps
Set 1, 40kg, 8 reps
Set 2, 46kg, 8 reps
Set 3, 44kg, 8 reps
Set 4, 40kg, 10 reps

Cable Side raises
Set 1 - 4, 6.25kg, 15reps

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps

Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 18reps, I tried for 20 but failed, all good
Click to expand...
@codezz Numbers look incredible man........
 
Slept around 4 hrs, I know I need more, but having trouble being on nightshift for work this time round, will try get a nap in here and there if work isn't too busy but it's unlikely

Arm day workout

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2, 16kg, 15 reps
Set 3, 18kg, 12 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Preacher bar
Set 1 - 4, 25kg, 15 reps

Single arm cable
Set 1 - 4, 8kg, 15 reps

21s
Set 1 - 3, 24kg, 21 reps
 
codezz said:
1 year b4 im 40, 3 years left i would like to do a body building cut and see how I look but dnt think I'd ever make the stage
Click to expand...
I think you would surprise yourself bro, if your lifestyle allows it your physique def has the goods. Fuck bro just let those delts take over the stage hahaha 💣
 
Allupfromhere said:
I think you would surprise yourself bro, if your lifestyle allows it your physique def has the goods. Fuck bro just let those delts take over the stage hahaha 💣
Click to expand...
Haha appreciate the kind words brother, ill never say never, but at this moment it's a no but like I said I would love to do a proper cut and all that and see what package I have under here
 
codezz said:
Haha appreciate the kind words brother, ill never say never, but at this moment it's a no but like I said I would love to do a proper cut and all that and see what package I have under here
Click to expand...
I’m hearing ya bro, would be a good chance to see how far you can take your body if not to compete but to experience what it takes getting that lean.
 
codezz said:
Slept around 4 hrs, I know I need more, but having trouble being on nightshift for work this time round, will try get a nap in here and there if work isn't too busy but it's unlikely

Arm day workout

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2, 16kg, 15 reps
Set 3, 18kg, 12 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Preacher bar
Set 1 - 4, 25kg, 15 reps

Single arm cable
Set 1 - 4, 8kg, 15 reps

21s
Set 1 - 3, 24kg, 21 reps
Click to expand...
@codezz please try to get some naps in at least 2 x 15min during the day.
 
codezz said:
Cheers brother!!! It woukd be pretty cool to do 1, just alot of commitment while the little 1s are still young, and worried I wouldn't have the time, maybe when they both full time in school 🤔🤔🤔
Click to expand...
Yeah that’s the hard thing while the kids are still so young hey
 
Slept 9hrs

Today's workout was furled by 42 degrees and the gym at work had no power for aircon or fans, so was sweat city


Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight 82, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, 28kg, 16 reps


Barbell shrugs

Set 1 - 4, 70kg, 20 reps

Ohh man felt like I was training with Ronnie coleman in his prime with no aircon,

That was fucked hahah
 
codezz said:
Slept 9hrs

Today's workout was furled by 42 degrees and the gym at work had no power for aircon or fans, so was sweat city


Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight 82, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, 28kg, 16 reps


Barbell shrugs

Set 1 - 4, 70kg, 20 reps


Ohh man felt like I was training with Ronnie coleman in his prime with no aircon,

That was fucked hahah
Click to expand...
yeaahhhh Budddyy
 
codezz said:
Slept 9hrs

Today's workout was furled by 42 degrees and the gym at work had no power for aircon or fans, so was sweat city


Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight 82, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, 28kg, 16 reps


Barbell shrugs

Set 1 - 4, 70kg, 20 reps


Ohh man felt like I was training with Ronnie coleman in his prime with no aircon,

That was fucked hahah
Click to expand...
a BIG yeaaa buddyyy here bro ;)
 
Slept around 10hrs, so good to be home from work

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 210kg, 18 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps
Set 5, 80kg, 16 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps, kept the weight the same for this week, could of gone heavier but like to try to keep it controlled

Dumbbell lunges walking
Set 1 - 4, 20kg 18 reps

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

Great Leg session this week, on fire and pumped up, also post gym feed
 

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codezz said:
Slept around 10hrs, so good to be home from work

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 210kg, 18 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps
Set 5, 80kg, 16 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps, kept the weight the same for this week, could of gone heavier but like to try to keep it controlled

Dumbbell lunges walking
Set 1 - 4, 20kg 18 reps

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

Great Leg session this week, on fire and pumped up, also post gym feed
Click to expand...
meal is very nice bro like a restaurant level ;0 sweet
squats good session too tight
 
I need to improve my sleep as well. You're showing how it's done.
 
That's a nice meal you put together.

Looks like a professional meal from one of those Asian restaurants.
 
Diet looks to be on point. Great job on that.
 
All that sleep will help you on leg day.

Give you the ability to really push it.
 
Nice job on the leg n squats. I like how you're mixing up the order
 
Great job on this update. I like your back work out too. From early in the week.
 
Beautiful job on the leg session.
You're mixing things up and keeping it fun.
 
codezz said:
Slept around 10hrs, so good to be home from work

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 210kg, 18 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps
Set 5, 80kg, 16 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps, kept the weight the same for this week, could of gone heavier but like to try to keep it controlled

Dumbbell lunges walking
Set 1 - 4, 20kg 18 reps

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

Great Leg session this week, on fire and pumped up, also post gym feed
Click to expand...
Good work here
 
codezz said:
Slept around 10hrs, so good to be home from work

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 210kg, 18 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps
Set 5, 80kg, 16 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps, kept the weight the same for this week, could of gone heavier but like to try to keep it controlled

Dumbbell lunges walking
Set 1 - 4, 20kg 18 reps

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

Great Leg session this week, on fire and pumped up, also post gym feed
Click to expand...
@codezz Good work so far.......
 
codezz said:
Slept around 10hrs, so good to be home from work

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 210kg, 18 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps
Set 5, 80kg, 16 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps, kept the weight the same for this week, could of gone heavier but like to try to keep it controlled

Dumbbell lunges walking
Set 1 - 4, 20kg 18 reps

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

Great Leg session this week, on fire and pumped up, also post gym feed
Click to expand...


That meal looks great
 
codezz said:
Slept around 10hrs, so good to be home from work

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 210kg, 18 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 110kg, 10 reps
Set 5, 80kg, 16 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps, kept the weight the same for this week, could of gone heavier but like to try to keep it controlled

Dumbbell lunges walking
Set 1 - 4, 20kg 18 reps

Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

Great Leg session this week, on fire and pumped up, also post gym feed
Click to expand...
@codezz that steak looks bomb!!!
 
Felt a little bit off yesterday, felt like I had the on set of something, had body aches and at 1 point felt like I was gonna throw up, got a good rest in around 9.5 hrs, feeling better today,

Unsure if I'll go to the gym tonight or just rest and go tomorrow, feeling better but still don't feel 100% so dnt wonna push the body

Maybe just some sauna sesh as I havnt done that in a while
 
codezz said:
Felt a little bit off yesterday, felt like I had the on set of something, had body aches and at 1 point felt like I was gonna throw up, got a good rest in around 9.5 hrs, feeling better today,

Unsure if I'll go to the gym tonight or just rest and go tomorrow, feeling better but still don't feel 100% so dnt wonna push the body

Maybe just some sauna sesh as I havnt done that in a while
Click to expand...
Rest up bro don’t wanna extend whatever it is🫡
 
codezz said:
So decided to take another rest day and listened to the body, even though in my head i wanted to go to the gym,

Today I've woken up and feeling good as Gold, birthday today, flying back to work aswell, but ill be training tonight so it's all good
Click to expand...
Rest up and get back to us :D
 
codezz said:
So decided to take another rest day and listened to the body, even though in my head i wanted to go to the gym,

Today I've woken up and feeling good as Gold, birthday today, flying back to work aswell, but ill be training tonight so it's all good
Click to expand...
Happy birthday big hog
 
Slept 7.5hrs

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 100kg, 5 reps
Set 2, 120kg, 2 reps
Set 3, 140kg, 2 reps
Set 4, 150kg, 1 rep
Set 5, 100kg, 10 reps
Set 6, 100kg, 10 reps
Set 7, 100kg, 8 reps

Weighted Dips
Set 1 - 4, 10 reps, 20 kgs

Peck Dec
Set 1 - 3, 68kg, 15 reps

Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Trained with my cousin today at work which was nice
 
codezz said:
Slept 7.5hrs

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 100kg, 5 reps
Set 2, 120kg, 2 reps
Set 3, 140kg, 2 reps
Set 4, 150kg, 1 rep
Set 5, 100kg, 10 reps
Set 6, 100kg, 10 reps
Set 7, 100kg, 8 reps

Weighted Dips
Set 1 - 4, 10 reps, 20 kgs

Peck Dec
Set 1 - 3, 68kg, 15 reps

Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Trained with my cousin today at work which was nice
Click to expand...
180 bench inbound🫡
 
codezz said:
Slept 7.5hrs

Chest day today


Bench press
Warm up on 60kg, 10 reps
Set 1, 100kg, 5 reps
Set 2, 120kg, 2 reps
Set 3, 140kg, 2 reps
Set 4, 150kg, 1 rep
Set 5, 100kg, 10 reps
Set 6, 100kg, 10 reps
Set 7, 100kg, 8 reps

Weighted Dips
Set 1 - 4, 10 reps, 20 kgs

Peck Dec
Set 1 - 3, 68kg, 15 reps

Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

Trained with my cousin today at work which was nice
Click to expand...

BigCheese2000 said:
180 bench inbound🫡
Click to expand...
@BigCheese2000 you dont want to mention you trained with the big dog @CypherOCE bro? come on ;)
 
Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day
 
codezz said:
Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day
Click to expand...

codezz said:
Been training with the cousin while up at work, he's been trying to get back into good habits which is nice to see, also been good training with a partner too,

Unfortunately his roster is changing soon so won't be able to workout with him all the time but will train when we on site together
Click to expand...
@codezz talk about big training. Nicely done today with arms, can you get a new training partner there?
 
LevButlerov said:
@codezz talk about big training. Nicely done today with arms, can you get a new training partner there?
Click to expand...
Eyy man, I could but I dnt like many people here hahaha, I like to get in and get out, and just suck that some of the guys I would like to train with go super early in the morning and I'm an arvo workout dude,

But all good man, been pulling up sore these workouts so it's been lovely
 
i like training alone.. But that's cool that you're able to train with your cousin sometimes.
 
I think training with a workout partner has pluses and minuses.

As long as they're able to push you,
 
Nice job on the training session over the weekend.

Not bad for a Saturday workout. I must say.
 
It's good. You got in some good sleep. 7 hours is not bad.
 
Seeded by sub curls are my favorite.

It prevents a lot of cheating from happening.
 
codezz said:
Eyy man, I could but I dnt like many people here hahaha, I like to get in and get out, and just suck that some of the guys I would like to train with go super early in the morning and I'm an arvo workout dude,

But all good man, been pulling up sore these workouts so it's been lovely
Click to expand...
arvo is breakfast right?
 
codezz said:
Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day
Click to expand...
Good workout
 
codezz said:
Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day
Click to expand...
@codezz stay consistent bro thats the way to go!
 
codezz said:
Been training with the cousin while up at work, he's been trying to get back into good habits which is nice to see, also been good training with a partner too,

Unfortunately his roster is changing soon so won't be able to workout with him all the time but will train when we on site together
Click to expand...

I like a training partner every now and then. Most the time they just want to BS. I need to find one with some real goals
 
codezz said:
Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day
Click to expand...
@codezz great updates bro.......
 
Slept around 6hrs, so good to be home from work, however had a mini storm come through last night, lost power and gym was closed, very hot night sweating it out, power came back on today and the gym is open and aircon is my new best friend

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 220kg, 15 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 115kg, 10 reps

Dumbbell lunges walking
Set 1 - 4, 20kg, 20 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps


Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps
 
codezz said:
Slept around 6hrs, so good to be home from work, however had a mini storm come through last night, lost power and gym was closed, very hot night sweating it out, power came back on today and the gym is open and aircon is my new best friend

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 220kg, 15 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 115kg, 10 reps

Dumbbell lunges walking
Set 1 - 4, 20kg, 20 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps


Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps
Click to expand...
@codezz sleep is good 6 hours clean but add the naps in there please.
 
Had a few rest days while on break from.work,

But trained last night and got a decent workout in before getting to bed early to wake up and fly to work today

Slept 7.5hrs

Chest day last night


Bench press
Warm up on 65kg, 10 reps
Set 1, 100kg, 8 reps
Set 2 - 4, 120kg, 6 reps
Set 5, 100kg, 8 reps,


Weighted Dips
Set 1 - 4, 12 reps, 35 kgs

Peck Dec
Set 1 - 4, 68kg, 15 reps

Low Cable flys
Set 1 - 4, 7.5 level, 15 reps
 
codezz said:
Had a few rest days while on break from.work,

But trained last night and got a decent workout in before getting to bed early to wake up and fly to work today

Slept 7.5hrs

Chest day last night


Bench press
Warm up on 65kg, 10 reps
Set 1, 100kg, 8 reps
Set 2 - 4, 120kg, 6 reps
Set 5, 100kg, 8 reps,


Weighted Dips
Set 1 - 4, 12 reps, 35 kgs

Peck Dec
Set 1 - 4, 68kg, 15 reps

Low Cable flys
Set 1 - 4, 7.5 level, 15 reps
Click to expand...
@codezz chest day perfect with bench press bro ;)
 
One area, I think you can improve on, is your sleep. 6 hours isn't very much but getting it closer to 8 hours is on point.
 
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