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Approved Log Road to stage - Testosterone Masteron HGH Cycle Log

Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
124kg x 8.5
110kg x 8

Hack squat
1 x 6-10 1 x 8-12
170kg x 9
140kg x 10

Leg press
2 x 8-12 + AMRAP
302.5kg x 9
282.5kg x 10

45 degree hip extension
2 x 6-10
30kg x 8.5
15kg x 11

Dumbbell preacher curl
2 x 8-12
20kg x 11
17.5kg x 11

Cable hammer curls
2 x 8-12 + AMRAP
35kg x 9
28kg x 12.5

Stair master - 25 minutes

Smashed the log book this session, wasn’t mentally feeling it but physically I was. Overall pretty happy with the session. Steps have been a consistent 10-15k daily. Rest tomorrow
 
Dumptruck said:
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
124kg x 8.5
110kg x 8

Hack squat
1 x 6-10 1 x 8-12
170kg x 9
140kg x 10

Leg press
2 x 8-12 + AMRAP
302.5kg x 9
282.5kg x 10

45 degree hip extension
2 x 6-10
30kg x 8.5
15kg x 11

Dumbbell preacher curl
2 x 8-12
20kg x 11
17.5kg x 11

Cable hammer curls
2 x 8-12 + AMRAP
35kg x 9
28kg x 12.5

Stair master - 25 minutes

Smashed the log book this session, wasn’t mentally feeling it but physically I was. Overall pretty happy with the session. Steps have been a consistent 10-15k daily. Rest tomorrow
Click to expand...
Solid as always bro, your Hack squats are crazy 😵🤢
 
Dumptruck said:
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
124kg x 8.5
110kg x 8

Hack squat
1 x 6-10 1 x 8-12
170kg x 9
140kg x 10

Leg press
2 x 8-12 + AMRAP
302.5kg x 9
282.5kg x 10

45 degree hip extension
2 x 6-10
30kg x 8.5
15kg x 11

Dumbbell preacher curl
2 x 8-12
20kg x 11
17.5kg x 11

Cable hammer curls
2 x 8-12 + AMRAP
35kg x 9
28kg x 12.5

Stair master - 25 minutes

Smashed the log book this session, wasn’t mentally feeling it but physically I was. Overall pretty happy with the session. Steps have been a consistent 10-15k daily. Rest tomorrow
Click to expand...
Killed it on the first go, big hack 170kg!
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
180kg x 7.5
160kg x 8.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 8
130kg x 7.5

Machine pulldown (semi-pronated grip)
2 x 6-10
90kg x 8
70kg x 8.5

Seated machine chest press
2 x 6-10
126.5kg x 7
103kg x 7.5

Machine shoulder press
2 x 8-12
81kg x 7
62.5kg x 8.5

Machine lateral raise
2 x 8-12 + AMRAP
35kg x 9.5
30kg x 10

Cross body cable tricep extension
2 x 8-12 + AMRAP
15kg x 10
12.5kg x 8.5

Stair master - 25 minutes

Monday morning upper session. Body’s feeling great. Getting really keen for growth phase. Legs tomorrow
Click to expand...
@Dumptruck that’s a good trading day for upper body. I’m sure you have a big leg day planned.
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
180kg x 7.5
160kg x 8.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 8
130kg x 7.5

Machine pulldown (semi-pronated grip)
2 x 6-10
90kg x 8
70kg x 8.5

Seated machine chest press
2 x 6-10
126.5kg x 7
103kg x 7.5

Machine shoulder press
2 x 8-12
81kg x 7
62.5kg x 8.5

Machine lateral raise
2 x 8-12 + AMRAP
35kg x 9.5
30kg x 10

Cross body cable tricep extension
2 x 8-12 + AMRAP
15kg x 10
12.5kg x 8.5

Stair master - 25 minutes

Monday morning upper session. Body’s feeling great. Getting really keen for growth phase. Legs tomorrow
Click to expand...
@Dumptruck sick upper body day right here!
 
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
79kg x 8.5
73kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 7.5
150kg x 9.5

Incline smith press
1 x 6-10 1 x 9-12
140kg x 7
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 8.5
87kg x 8.5

Pec fly
2 x 8-12
110kg x 8
91.5kg x 8.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
83.5kg x 8

Lying cuffed cable lateral raise
2 x 8-12
15kg x 7.5
10kg x 10.5

Cross body cable tricep extension
2 x 8-12
15kg x 11
12.5kg x 8.5

Stair master - 20 minutes

Another solid session, looking forward to legs tomorrow.
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
79kg x 8.5
73kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 7.5
150kg x 9.5

Incline smith press
1 x 6-10 1 x 9-12
140kg x 7
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 8.5
87kg x 8.5

Pec fly
2 x 8-12
110kg x 8
91.5kg x 8.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
83.5kg x 8

Lying cuffed cable lateral raise
2 x 8-12
15kg x 7.5
10kg x 10.5

Cross body cable tricep extension
2 x 8-12
15kg x 11
12.5kg x 8.5

Stair master - 20 minutes

Another solid session, looking forward to legs tomorrow.
Click to expand...
@Dumptruck strong updates bro....keep killing it.........
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
79kg x 8.5
73kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 7.5
150kg x 9.5

Incline smith press
1 x 6-10 1 x 9-12
140kg x 7
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 8.5
87kg x 8.5

Pec fly
2 x 8-12
110kg x 8
91.5kg x 8.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
83.5kg x 8

Lying cuffed cable lateral raise
2 x 8-12
15kg x 7.5
10kg x 10.5

Cross body cable tricep extension
2 x 8-12
15kg x 11
12.5kg x 8.5

Stair master - 20 minutes

Another solid session, looking forward to legs tomorrow.
Click to expand...
pec fly 100kg dumbbells? damn!
 
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
57.5kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
82.5kg x 8
67.5kg x 11

Leg extension
2 x 8-12 + AMRAP
131kg x 7.5
110kg x 7.5

Adductor machine
2 x 8-12
165.5kg x 11
151.5kg x 10

Single arm machine preacher curl
2 x 8-12
46kg x 8
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
17.5kg x 9
15kg x 10

Stair master - 25 minutes

Check ins with coach today, hopefully the last session of this health phase. New training block and protocol next week potentially 😎 Big thanks to @Raptor Labs ❤️
 

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Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
57.5kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
82.5kg x 8
67.5kg x 11

Leg extension
2 x 8-12 + AMRAP
131kg x 7.5
110kg x 7.5

Adductor machine
2 x 8-12
165.5kg x 11
151.5kg x 10

Single arm machine preacher curl
2 x 8-12
46kg x 8
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
17.5kg x 9
15kg x 10

Stair master - 25 minutes

Check ins with coach today, hopefully the last session of this health phase. New training block and protocol next week potentially 😎 Big thanks to @Raptor Labs ❤️
Click to expand...
@Dumptruck big day for you bro ;)
 
Nice workout
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
57.5kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
82.5kg x 8
67.5kg x 11

Leg extension
2 x 8-12 + AMRAP
131kg x 7.5
110kg x 7.5

Adductor machine
2 x 8-12
165.5kg x 11
151.5kg x 10

Single arm machine preacher curl
2 x 8-12
46kg x 8
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
17.5kg x 9
15kg x 10

Stair master - 25 minutes

Check ins with coach today, hopefully the last session of this health phase. New training block and protocol next week potentially 😎 Big thanks to @Raptor Labs ❤️
Click to expand...
@Dumptruck are you getting stronger on the squat?
 
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
180kg x 8.5
160kg x 8.5

Incline chest press
1 x 6-10 1 x 8-12
160kg x 8
130kg x 8.5

Machine pulldown (semi pronated grip)
2 x 6-10
92.5kg x 7.5
80kg x 7.5

Seated machine chest press
2 x 6-10
129kg x 8
101kg x 8.5

Machine shoulder press
2 x 8-12
81kg x 7
60kg x 7.5

Machine lateral raise
2 x 8-12 + AMRAP
37.5kg x 7.5
32.5kg x 10

Cross body cable tricep extension
2 x 8-12 + AMRAP
15kg x 9
10kg x 9

Stair master - 20 minutes
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
180kg x 8.5
160kg x 8.5

Incline chest press
1 x 6-10 1 x 8-12
160kg x 8
130kg x 8.5

Machine pulldown (semi pronated grip)
2 x 6-10
92.5kg x 7.5
80kg x 7.5

Seated machine chest press
2 x 6-10
129kg x 8
101kg x 8.5

Machine shoulder press
2 x 8-12
81kg x 7
60kg x 7.5

Machine lateral raise
2 x 8-12 + AMRAP
37.5kg x 7.5
32.5kg x 10

Cross body cable tricep extension
2 x 8-12 + AMRAP
15kg x 9
10kg x 9

Stair master - 20 minutes
Click to expand...
very good monday bro closing cardio perfect
 
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
126.5kg x 7.5
110kg x 8.5

Hack squat
1 x 6-10 1 x 8-12
180kg x 8
150kg x 10

Leg press
2 x 8-12 + AMRAP
305kg x 9
285kg x 9

45 degree hip extension
2 x 6-10
30kg x 9.5
15kg x 11

Dumbbell preacher curl
2 x 8-12
20kg x 11
17.5kg x 11

Cable hammer curl
2 x 8-12 + AMRAP
35kg x 11
31.5kg x 8.5

Stair master - 20 minutes

Really good Lower A workout today, still progressing nicely on a few movements. Rest tomorrow
 
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
82kg x 9
73kg x 9.5

Chest supported row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 8
150kg x 9.5

Incline smith press
1 x 6-10 1 x 8-12
140kg x 7
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 9
87kg x 9

Pec fly
2 x 8-12
108kg x 8.5
89kg x 7.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
81kg x 10

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 8.5
11.25kg x 8.5

Cross body cable tricep extension
2 x 8-12
15kg x 9
10kg x 10

Stair master - 20 minutes

Pretty average sleep last night but still pumped out a really good workout. Legs tomorrow 😎
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
82kg x 9
73kg x 9.5

Chest supported row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 8
150kg x 9.5

Incline smith press
1 x 6-10 1 x 8-12
140kg x 7
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 9
87kg x 9

Pec fly
2 x 8-12
108kg x 8.5
89kg x 7.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
81kg x 10

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 8.5
11.25kg x 8.5

Cross body cable tricep extension
2 x 8-12
15kg x 9
10kg x 10

Stair master - 20 minutes

Pretty average sleep last night but still pumped out a really good workout. Legs tomorrow 😎
Click to expand...
@Dumptruck average sleep but you pumped in the gym bro TOP
 
I got a lot of respect for this one machine shoulder Pressing is amazing.
Good job. Also on crossbody cable tricep extension.
 
Looking forward to seeing your workout from today.

Should be really good.
 
incline smith press i'm not a fan of.

gotta be careful with your shoulders. It puts a lot of pressure.
 
Make sure you put up some pictures of your meals as well. Don't forget that, we want to see what you're eating.
 
Good job, man, the log is still young.

I believe that you're gonna have some really good results over the next couple months.
 
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
55kg x 6.5

Pendulum squat
1 x 6-10 1 x 8-12
85kg x 8
70kg x 10

Leg extension
2 x 8-12 + AMRAP
131kg x 8.5
105.5kg x 9

Adductor machine
2 x 8-12
165.5kg x 12
144.5kg x 9.5

Single arm machine preacher curl
2 x 8-12
46kg x 10
39kg x 11

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 7
11.25kg x 11

Stair master - 20 minutes

PR on pendulum today. Good signs when strength is still moving upwards at the tale end of health phase. 1st April growth phase begins
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
55kg x 6.5

Pendulum squat
1 x 6-10 1 x 8-12
85kg x 8
70kg x 10

Leg extension
2 x 8-12 + AMRAP
131kg x 8.5
105.5kg x 9

Adductor machine
2 x 8-12
165.5kg x 12
144.5kg x 9.5

Single arm machine preacher curl
2 x 8-12
46kg x 10
39kg x 11

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 7
11.25kg x 11

Stair master - 20 minutes

PR on pendulum today. Good signs when strength is still moving upwards at the tale end of health phase. 1st April growth phase begins
Click to expand...
Nice, I love Pendulum Squat. Hits hard
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
82kg x 9
73kg x 9.5

Chest supported row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 8
150kg x 9.5

Incline smith press
1 x 6-10 1 x 8-12
140kg x 7
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 9
87kg x 9

Pec fly
2 x 8-12
108kg x 8.5
89kg x 7.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
81kg x 10

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 8.5
11.25kg x 8.5

Cross body cable tricep extension
2 x 8-12
15kg x 9
10kg x 10

Stair master - 20 minutes

Pretty average sleep last night but still pumped out a really good workout. Legs tomorrow 😎
Click to expand...
@Dumptruck awesome upper work right here!!
 
Dumptruck said:
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
82kg x 9
73kg x 9.5

Chest supported row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 8
150kg x 9.5

Incline smith press
1 x 6-10 1 x 8-12
140kg x 7
120kg x 8

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 9
87kg x 9

Pec fly
2 x 8-12
108kg x 8.5
89kg x 7.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
81kg x 10

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 8.5
11.25kg x 8.5

Cross body cable tricep extension
2 x 8-12
15kg x 9
10kg x 10

Stair master - 20 minutes

Pretty average sleep last night but still pumped out a really good workout. Legs tomorrow 😎
Click to expand...
@Dumptruck nice work man. That stair master is no joke lol
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
75kg x 6.5
55kg x 6.5

Pendulum squat
1 x 6-10 1 x 8-12
85kg x 8
70kg x 10

Leg extension
2 x 8-12 + AMRAP
131kg x 8.5
105.5kg x 9

Adductor machine
2 x 8-12
165.5kg x 12
144.5kg x 9.5

Single arm machine preacher curl
2 x 8-12
46kg x 10
39kg x 11

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 7
11.25kg x 11

Stair master - 20 minutes

PR on pendulum today. Good signs when strength is still moving upwards at the tale end of health phase. 1st April growth phase begins
Click to expand...
@Dumptruck Legit work so far bro.......keep up the good work..........
 
Well done on the pendulum PB bro 🫶🏼
 
Nice workout
 
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
180kg x 9
160kg x 9

Incline chest press machine
160kg x 8.5
130kg x 11

Machine pulldown (semi pronated grip)
2 x 6-10
90kg x 7.5
80kg x 7.5

Seated chest press machine
2 x 6-10
131kg x 8
110kg x 7

Machine shoulder press
2 x 8-12
81kg x 8
60kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
35kg x 9
30kg x 9

Cross body cable tricep extension
2 x 8-12 + AMRAP
15kg x 8.5
10kg x 12

Stair master - 20 minutes

Smashed it today, highly rate 4 training days during health phase. Prioritise recovery/nutrition and training doesn’t drop off. Looking forward to next week
 
Dumptruck said:
Smashed it today, highly rate 4 training days during health phase. Prioritise recovery/nutrition and training doesn’t drop off. Looking forward to next week
Click to expand...
You going back to a 5 day during blast ?
What’s your plan
 
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
124kg x 8
105.5kg x 8.5

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
140kg x 10

Leg press
2 x 8-12 + AMRAP
300kg x 11
280kg x 9

45 degree hip extension
2 x 6-10
30kg x 10
20kg x 10

Single arm dumbbell preacher curl
2 x 8-12
22.5kg x 9
17.5kg x 10

Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 8.5
31.25kg x 8.5

Stair master - 25 minutes

Not the best session today, sleep was a little poor last night. Overall still happy with it. Rest tomorrow
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
180kg x 9
160kg x 9

Incline chest press machine
160kg x 8.5
130kg x 11

Machine pulldown (semi pronated grip)
2 x 6-10
90kg x 7.5
80kg x 7.5

Seated chest press machine
2 x 6-10
131kg x 8
110kg x 7

Machine shoulder press
2 x 8-12
81kg x 8
60kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
35kg x 9
30kg x 9

Cross body cable tricep extension
2 x 8-12 + AMRAP
15kg x 8.5
10kg x 12

Stair master - 20 minutes

Smashed it today, highly rate 4 training days during health phase. Prioritise recovery/nutrition and training doesn’t drop off. Looking forward to next week
Click to expand...

Dumptruck said:
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
124kg x 8
105.5kg x 8.5

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
140kg x 10

Leg press
2 x 8-12 + AMRAP
300kg x 11
280kg x 9

45 degree hip extension
2 x 6-10
30kg x 10
20kg x 10

Single arm dumbbell preacher curl
2 x 8-12
22.5kg x 9
17.5kg x 10

Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 8.5
31.25kg x 8.5

Stair master - 25 minutes

Not the best session today, sleep was a little poor last night. Overall still happy with it. Rest tomorrow
Click to expand...
big leg day and bis to close it bro @Dumptruck
you using pre sleep aids like valerian?
 
What's going on with the sleep? Maybe we can give you some tips or maybe help you get around that.
 
You're looking really good man.

But try to make up some sleep. Maybe get a nap in tomorrow.
 
Before we start taking a bunch of supplements to help you sleep, maybe there's some things that can be improved.
 
Sleep is very important.you won't recover and repair without sleep.
 
Dumptruck said:
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
124kg x 8
105.5kg x 8.5

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
140kg x 10

Leg press
2 x 8-12 + AMRAP
300kg x 11
280kg x 9

45 degree hip extension
2 x 6-10
30kg x 10
20kg x 10

Single arm dumbbell preacher curl
2 x 8-12
22.5kg x 9
17.5kg x 10

Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 8.5
31.25kg x 8.5

Stair master - 25 minutes

Not the best session today, sleep was a little poor last night. Overall still happy with it. Rest tomorrow
Click to expand...
@Dumptruck I haven’t gotten good sleep either. At least you got a good training session in still
 
Thursday: Upper B

Reverse pec fly
2 x 8-12 + AMRAP
82kg x 8.5
70.5kg x 9.5

Chest supported row (neutral grip)
1 x 6-10 1 x 8-12
180kg x 8.5
160kg x 8.5

Incline smith press
1 x 6-10 1 x 8-12
140kg x 8
120kg x 9

Mag grip lat pulldown
2 x 6-10 + AMRAP
107kg x 8.5
77kg x 11

Pec fly
2 x 8-12
110kg x 7
82kg x 9.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
83.5kg x 9

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 8.5
11.25kg x 9.5

Cross body cable tricep extension
2 x 8-12
15kg x 11
12.5kg x 12

Stair master - 20 minutes

Good workout. Check in with coach tomorrow morning & legs. Will update physique photos
 
Dumptruck said:
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
124kg x 8
105.5kg x 8.5

Hack squat
1 x 6-10 1 x 8-12
180kg x 7
140kg x 10

Leg press
2 x 8-12 + AMRAP
300kg x 11
280kg x 9

45 degree hip extension
2 x 6-10
30kg x 10
20kg x 10

Single arm dumbbell preacher curl
2 x 8-12
22.5kg x 9
17.5kg x 10

Cable hammer curl
2 x 8-12 + AMRAP
36.25kg x 8.5
31.25kg x 8.5

Stair master - 25 minutes

Not the best session today, sleep was a little poor last night. Overall still happy with it. Rest tomorrow
Click to expand...
@Dumptruck solid work right here bro! Stair master is killer!
 
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
70kg x 7
50kg x 9

Pendulum squat
1 x 6-10 1 x 8-12
81.25kg x 10
70kg x 12

Leg extension
2 x 8-12 + AMRAP
131kg x 10
103kg x 11

Adductor machine
2 x 8-12
165.5kg x 13
151.5kg x 9

Single arm machine preacher curl
2 x 8-12
48.5kg x 10
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 8.5
13.75kg x 8

Stair master - 20 minutes

Beautiful Friday morning sesh, smashed it today. Couple little pr’s today so can’t complain. @Raptor Labs gear is working magic 😛
 

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Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
70kg x 7
50kg x 9

Pendulum squat
1 x 6-10 1 x 8-12
81.25kg x 10
70kg x 12

Leg extension
2 x 8-12 + AMRAP
131kg x 10
103kg x 11

Adductor machine
2 x 8-12
165.5kg x 13
151.5kg x 9

Single arm machine preacher curl
2 x 8-12
48.5kg x 10
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 8.5
13.75kg x 8

Stair master - 20 minutes

Beautiful Friday morning sesh, smashed it today. Couple little pr’s today so can’t complain. @Raptor Labs gear is working magic 😛
Click to expand...
Beautiful friday and you look beautiful :D the abs and chest size is intense, the real deal is your magic. @Dumptruck
 
Very nice job posting up the pictures of your physique.

Arms. Look fantastic.
 
Most people would kill for that Look
muscles look very vascular and massive
 
Great job. Posting up your workouts.

I like how you mix up your splits. That's something that more people should consider.
 
love this for sure. leg extensions and adductor machine training is on point.
 
Man, imagine if you can dial in your sleep,
then your results would be 100 times better.
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
70kg x 7
50kg x 9

Pendulum squat
1 x 6-10 1 x 8-12
81.25kg x 10
70kg x 12

Leg extension
2 x 8-12 + AMRAP
131kg x 10
103kg x 11

Adductor machine
2 x 8-12
165.5kg x 13
151.5kg x 9

Single arm machine preacher curl
2 x 8-12
48.5kg x 10
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 8.5
13.75kg x 8

Stair master - 20 minutes

Beautiful Friday morning sesh, smashed it today. Couple little pr’s today so can’t complain. @Raptor Labs gear is working magic 😛
Click to expand...
crazy shape brother, lifts all good good to
 
Allupfromhere said:
You look proper crazy legend! You know im a huge fan of your logs 👌👊 but wanna give a shout to those numbers too bro your strength is on the climb hard, proper animal.
Click to expand...
Thank you brother! Everything is moving along nicely. The lower volume seems to be working wonders for me atm
 
Allupfromhere said:
How often does your program throw in rest days brother?
Click to expand...
I was only training 4 days a week with this program. 2 upper & 2 lower days, did cardio and got my steps in on rest days as usual
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
70kg x 7
50kg x 9

Pendulum squat
1 x 6-10 1 x 8-12
81.25kg x 10
70kg x 12

Leg extension
2 x 8-12 + AMRAP
131kg x 10
103kg x 11

Adductor machine
2 x 8-12
165.5kg x 13
151.5kg x 9

Single arm machine preacher curl
2 x 8-12
48.5kg x 10
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 8.5
13.75kg x 8

Stair master - 20 minutes

Beautiful Friday morning sesh, smashed it today. Couple little pr’s today so can’t complain. @Raptor Labs gear is working magic 😛
Click to expand...
@Dumptruck love seeing the prs. Great work man
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
70kg x 7
50kg x 9

Pendulum squat
1 x 6-10 1 x 8-12
81.25kg x 10
70kg x 12

Leg extension
2 x 8-12 + AMRAP
131kg x 10
103kg x 11

Adductor machine
2 x 8-12
165.5kg x 13
151.5kg x 9

Single arm machine preacher curl
2 x 8-12
48.5kg x 10
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 8.5
13.75kg x 8

Stair master - 20 minutes

Beautiful Friday morning sesh, smashed it today. Couple little pr’s today so can’t complain. @Raptor Labs gear is working magic 😛
Click to expand...
@Dumptruck Great workout! Love seeing those PRs, and it sounds like you're feeling the effects of the Raptor Labs gear. Solid work on legs and biceps, and the stair master finisher is a nice touch. Keep crushing it!
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
70kg x 7
50kg x 9

Pendulum squat
1 x 6-10 1 x 8-12
81.25kg x 10
70kg x 12

Leg extension
2 x 8-12 + AMRAP
131kg x 10
103kg x 11

Adductor machine
2 x 8-12
165.5kg x 13
151.5kg x 9

Single arm machine preacher curl
2 x 8-12
48.5kg x 10
39kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 8.5
13.75kg x 8

Stair master - 20 minutes

Beautiful Friday morning sesh, smashed it today. Couple little pr’s today so can’t complain. @Raptor Labs gear is working magic 😛
Click to expand...
Ripped
 
Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 9
6.8kg x 10
4.5kg x 10.5

Single arm chest supported machine row
2 x 8-12
70kg x 10.5
60kg x 10.5

Single arm machine pulldown
2 x 8-12
70kg x 10.5
60kg x 10

Chest supported machine row (supinated grip)
2 x 8-12
90kg x 11
80kg x 10.5

Single arm machine preacher curl
3 x 10-15
50kg x 8
43kg x 10
36kg x 10.5

Single arm incline cable curl
3 x 10-15
13.5kg x 6.5
9kg x 12
9kg x 10

Stair master - 20 minutes

Growth phase starts today. New training program and PED protocol. Pull-Push-Legs-Rest-Upper-Lower-Rest. 400test, 200eq, 200npp, 5iu gh pre bed.
 
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