Approved Log Road to stage - Testosterone Masteron HGH Cycle Log

[Dumptruck]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

 

[LevButlerov]

Saturday: Upper

Reverse pec deck fly
2 x 10-15
75kg x 12
68kg x 13

Machine lateral raise
2 x 10-15
60kg x 13
55kg x 14

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 12
98.5kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
100kg x 10
80kg x 11

Seated machine chest press
2 x 8-12
129kg x 9
108kg x 8

Pec deck fly
2 x 10-15
110kg x 9.5
103kg x 8.5

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10
17.5kg x 12

Great upper session on a Saturday morning

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

Happy Easter! @Dumptruck legs were destroyed I see but no leg pic again.
Any ATG squats?

 

[stevesmi]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck Looking really good. I love the leg training. And then you also followed it up with some StairMaster, which is fantastic.

 

[BodyMonster34]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck Bro, good job on this. Hope you had a good Easter. We celebrated it by cooking up a 40 lb catfish. I caught in the pond.

 

[ceo]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck Is an excellent training session. You hit the legs, like a madman, absolutely Crush. Take the day off tomorrow you earned it.

 

[Mobster]

Proper leg training

 

[ROIDDERS]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck cable crunch pulldown looks good! seated leg curl and stair master on point.
happy eastern as well, good workout!

 

[Ulter]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck Legs look absolutely crushed.

StairMaster is on point cable crunch pull down is looking fantastic.

This is looking really good. The squats are on point too.

 

[2Thick]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck Wow. This is an incredible job.\\

Pendulum squat is one of my favorites along with the leg curl.

 

[Noah Wixx]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

A good leg day just hits different

 

[ballin2504]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck that’s a good leg day man. You’ll be sore from that

 

[25homes]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

Good workout

 

[Tiger Salman Khan]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 12
110kg x 11
103kg x 13

Lying leg curl
3 x 8-12
86kg x 10
76.5kg x 9
69.5kg x 10.5

Pendulum squat
2 x 6-10
82.5kg x 10
72.5kg x 10

Leg extension
3 x 8-12
124kg x 10.5
117kg x 9
110kg x 10

Seated leg curl
2 x 8-12
110kg x 11
103kg x 9.5

Cable crunch pulldown
3 x 10-15
36kg x 10.5
33.8kg x 11
31.5kg x 10

Stair master - 20 minutes

Happy Easter. Legs smashed. Rest tomorrow

@Dumptruck Strong numbers bro.....updates are solid.......

 

[Dumptruck]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 9.5
6.8kg x 13
4.5kg x 12.5

Single arm chest supported machine row
2 x 8-12
84kg x 12
82kg x 10

Single arm machine pulldown
2 x 8-12
80kg x 8.5
65kg x 9.5

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 9.5
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 11
50kg x 9
43kg x 10

Single arm incline cable curl
3 x 10-15
11.3kg x 12
9kg x 13
9kg x 11

Really good pull workout today. Lifts progressing nicely.

 

[Dumptruck]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 14
9kg x 10.5
6.8kg x 14

Seated cable fly
3 x 10-15
22.7kg x 10.5
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 9
110kg x 13

Machine shoulder press (neutral grip)
2 x 8-12
83.5kg x 10
74kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 13
29.3kg x 12
27kg x 13

Dip
3 x 10-15
BW x 9
BW x 9
BW x 8

Stair master - 20 minutes

Another great session this morning. Stronger & stronger each workout

 

[Dumptruck]

Thursday: Legs

Machine hip abduction
3 x 8-12
110kg x 10
103kg x 10
96kg x 12

Seated leg curl
3 x 8-12
115kg x 10.5
105.5kg x 9.5
96kg x 8.5

Leg extension
3 x 10-15
122kg x 14
117kg x 11
105.5kg x 10

Leg press
2 x 8-12
310kg x 10
270kg x 11

45 degree hip extension machine
2 x 8-12
84kg x 11
77kg x 9

Ab machine
3 x 10-15
70kg x 10
63kg x 10
57kg x 9.5

Stair master - 20 minutes

Legs are cooked today, waddling around like a penguin. Rest day & check in with coach tomorrow.

 

[Npcclassicphysique champ]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 9.5
6.8kg x 13
4.5kg x 12.5

Single arm chest supported machine row
2 x 8-12
84kg x 12
82kg x 10

Single arm machine pulldown
2 x 8-12
80kg x 8.5
65kg x 9.5

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 9.5
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 11
50kg x 9
43kg x 10

Single arm incline cable curl
3 x 10-15
11.3kg x 12
9kg x 13
9kg x 11

Really good pull workout today. Lifts progressing nicely.

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 14
9kg x 10.5
6.8kg x 14

Seated cable fly
3 x 10-15
22.7kg x 10.5
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 9
110kg x 13

Machine shoulder press (neutral grip)
2 x 8-12
83.5kg x 10
74kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 13
29.3kg x 12
27kg x 13

Dip
3 x 10-15
BW x 9
BW x 9
BW x 8

Stair master - 20 minutes

Another great session this morning. Stronger & stronger each workout

Thursday: Legs

Machine hip abduction
3 x 8-12
110kg x 10
103kg x 10
96kg x 12

Seated leg curl
3 x 8-12
115kg x 10.5
105.5kg x 9.5
96kg x 8.5

Leg extension
3 x 10-15
122kg x 14
117kg x 11
105.5kg x 10

Leg press
2 x 8-12
310kg x 10
270kg x 11

45 degree hip extension machine
2 x 8-12
84kg x 11
77kg x 9

Ab machine
3 x 10-15
70kg x 10
63kg x 10
57kg x 9.5

Stair master - 20 minutes

Legs are cooked today, waddling around like a penguin. Rest day & check in with coach tomorrow.

3 sessions at once i had to look at each checking your leg press you did 310kgs! thats impressive bro why no pic? 310 we gotta see a pic next time please @Dumptruck

 

[Dumptruck]

3 sessions at once i had to look at each checking your leg press you did 310kgs! thats impressive bro why no pic? 310 we gotta see a pic next time please @Dumptruck

Will do next time bro!

 

[Dumptruck]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

 

[LevButlerov]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

Your back is amazing and your front is tight, you really have that champion look @Dumptruck good chest day.

 

[Dumptruck]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 14
110kg x 13
103kg x 15

Lying leg curl
2 x 8-12
88kg x 11
81kg x 10

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
124kg x 13
117kg x 10

Seated leg curl
2 x 8-12
112.5kg x 11
103kg x 11

Cable crunch pulldown
3 x 10-15
38.3kg x 10
36kg x 10
33.8kg x 9

Stair master - 20 minutes

Smashed lower early Sunday morning. Great workout, weights moving up each session. Rest tomorrow and back into Tuesday with Pull

 

[stevesmi]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

@Dumptruck Looking good man. I love the different setup you're doing on this. Fun exercises.

 

[BodyMonster34]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

@Dumptruck bro looking very strong on this lifting.

lots of good training lookin great!

 

[Mobster]

Photo would be as LOT better if cropped or closer

 

[electus]

3 sessions at once i had to look at each checking your leg press you did 310kgs! thats impressive bro why no pic? 310 we gotta see a pic next time please @Dumptruck

Will do next time bro!

A video would be better since we can see the technique, control and tempo of the set.

 

[ceo]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

@Dumptruck bros pec deck looking good. I like the seated machine chest pressing as well. It's a good little exercise to put together. EVO family proud of you!

 

[ROIDDERS]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

@Dumptruck Here looking really good on this update. The machine pull down and the seated machine chest. Looks really sweet.

 

[Ulter]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

@Dumptruck Great job on this update. seated machine chest press is on point. you gotta love this style of training

 

[2Thick]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

@Dumptruck looks great on this. you are pushing things bigtime.

 

[ballin2504]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

@Dumptruck nice training update man. You’re doing awesome with this log

 

[Noah Wixx]

Quality physique

 

[Dumptruck]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 10.5
9.1kg x 9.5
6.8kg x 9.5

Single arm chest supported machine row
2 x 8-12
89kg x 11
84kg x 8

Single arm machine pulldown
2 x 8-12
80kg x 9
65kg x 10

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 10
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 11
50kg x 8.5
43kg x 11

Single arm incline cable curl
3 x 10-15
11.3kg x 9.5
9kg x 12
9kg x 11

Stair master - 20 minutes

Early morning pull session done and dusted. Gym was strangely busy this morning, few exercises were done out of order but great workout regardless. Push tomorrow

 

[Npcclassicphysique champ]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 10.5
9.1kg x 9.5
6.8kg x 9.5

Single arm chest supported machine row
2 x 8-12
89kg x 11
84kg x 8

Single arm machine pulldown
2 x 8-12
80kg x 9
65kg x 10

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 10
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 11
50kg x 8.5
43kg x 11

Single arm incline cable curl
3 x 10-15
11.3kg x 9.5
9kg x 12
9kg x 11

Stair master - 20 minutes

Early morning pull session done and dusted. Gym was strangely busy this morning, few exercises were done out of order but great workout regardless. Push tomorrow

early morning is the best bro but i hate busy gyms lol

 

[Tiger Salman Khan]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 10.5
9.1kg x 9.5
6.8kg x 9.5

Single arm chest supported machine row
2 x 8-12
89kg x 11
84kg x 8

Single arm machine pulldown
2 x 8-12
80kg x 9
65kg x 10

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 10
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 11
50kg x 8.5
43kg x 11

Single arm incline cable curl
3 x 10-15
11.3kg x 9.5
9kg x 12
9kg x 11

Stair master - 20 minutes

Early morning pull session done and dusted. Gym was strangely busy this morning, few exercises were done out of order but great workout regardless. Push tomorrow

@Dumptruck mostly gyms are busy in morning and evening.....i prefer either early morning or in noon....in summers early morning is best.....you mostly visit in morning always?

 

[25homes]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 11
68kg x 13

Machine lateral raise
2 x 10-15
65kg x 13
60kg x 13.5

Chest supported machine row (neutral grip)
2 x 8-12
115kg x 9
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
85kg x 9.5

Seated machine chest press
2 x 8-12
131kg x 9.5
110kg x 11

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11
17.5kg x 12

Stair master - 20 minutes

Great workout on a Saturday morning, really happy with how everything is traveling right now.

Nice work here

 

[Dumptruck]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

 

[LevButlerov]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

Great workout for sure, dont go too far on PRs, concentrate on the volume and squeeze.

 

[stevesmi]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Dumptruck anytime that you are setting new PRS, that's a good thing, it means your body's getting stronger and you're getting more condition, keep it up.

 

[BodyMonster34]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Dumptruck Bro, good job on this. I like the workouts you did some good job with the dips and all so using the StairMaster

 

[RickRock]

Nice job on hitting those PRs. Those are great signs you're doing the right things to progress

 

[ceo]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Dumptruck Bros. You look and really good on this. I liked the dips and I like the Rope cable tricep extension.

 

[Mobster]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

Which ones were PRs?

 

[ROIDDERS]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Dumptruck You are the man for sure. Keep up the good work. We got a lot of respect for what you're doing.

 

[Allupfromhere]

Been away for a bit ledge but have just checked back in on your log and can confirm you still a freak and training like psychopath haha

 

[Ulter]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Ulter you won't go wrong with this hardcore training.

this is some solid iron hardcore training. A+++ job

 

[2Thick]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Dumptruck the dips are amazing. rope cable tricep extension and seated cable fly is perfect. keep up the good work!

 

[Noah Wixx]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

Ive been in that position before myself, i get like that with weighted dips, i started at 25lbs with the belt, currently at 62lbs now, including my body its around 300lbs something about the difficulty of a weighted dip i like, sometimes when we chasea pr it gases us for the rest of the workout, then u go damn i did it again lol.

 

[Dumptruck]

Thursday: Legs

Machine hip abduction
3 x 8-12
110kg x 11
103kg x 10
96kg x 11

Seated leg curl
2 x 8-12
117kg x 9
105.5kg x 10.5

Leg extension
2 x 10-15
124kg x 13.5
117kg x 10

Leg press
2 x 8-12
305kg x 14
280kg x 13

45 degree hip extension
2 x 8-12
91kg x 9.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 10
63kg x 10
57kg x 11

Stair master - 20 minutes

Great leg sesh today, body is feeling great. Rest tomorrow and back into it Saturday

 

[Masonic Bodybuilder]

That is awesome to hear man. Keep going for those PR's!

 

[LevButlerov]

Thursday: Legs

Machine hip abduction
3 x 8-12
110kg x 11
103kg x 10
96kg x 11

Seated leg curl
2 x 8-12
117kg x 9
105.5kg x 10.5

Leg extension
2 x 10-15
124kg x 13.5
117kg x 10

Leg press
2 x 8-12
305kg x 14
280kg x 13

45 degree hip extension
2 x 8-12
91kg x 9.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 10
63kg x 10
57kg x 11

Stair master - 20 minutes

Great leg sesh today, body is feeling great. Rest tomorrow and back into it Saturday

Great leg day, it's a fact

 

[RoySimpson]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Dumptruck awesome work right here!!

 

[ballin2504]

Wednesday: Push

Lying cuffed cable lateral raise
3 x 10-15
9kg x 15.5
9kg x 9.5
6.8kg x 13

Seated cable fly
3 x 10-15
22.7kg x 11
20.4kg x 10
18.1kg x 10

Incline smith press
2 x 8-12
130kg x 10
110kg x 10

Machine shoulder press (neutral grip)
2 x 8-12
86kg x 7
69.5kg x 9.5

Rope cable tricep extension
3 x 10-15
31.5kg x 11
29.3kg x 10
27kg x 9

Dips
3 x 10-15
BW x 10
BW x 9
BW x 8.5

Stair master - 20 minutes

Great workout today, caught myself chasing weight pr’s each session and losing focus on exercise execution.

@Dumptruck nice work man. Quality update

 

[Dumptruck]

Saturday: Upper

Reverse pec dec fly
2 x 10-15
77.5kg x 12
70.5kg x 11

Machine lateral raise
2 x 10-15
70kg x 11.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9
103kg x 9

Seated machine chest press
2 x 8-12
131kg x 9
110kg x 10

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11.5
17.5kg x 13

Stair master - 20 minutes

Smashed it today. Great morning workout.

 

[Dumptruck]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

 

[25homes]

Nice work

 

[Npcclassicphysique champ]

Saturday: Upper

Reverse pec dec fly
2 x 10-15
77.5kg x 12
70.5kg x 11

Machine lateral raise
2 x 10-15
70kg x 11.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9
103kg x 9

Seated machine chest press
2 x 8-12
131kg x 9
110kg x 10

Pec deck fly
2 x 10-15
110kg x 9.5
96kg x 10

Single arm dumbbell preacher curl
2 x 10-15
20kg x 11.5
17.5kg x 13

Stair master - 20 minutes

Smashed it today. Great morning workout.

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck feeling good is key bro but lets start getitng pics up after legs must be crazy pump

 

[stevesmi]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck good job Man, leg training is one of the best. I used to hate it when I was younger, but now I love it.

 

[BodyMonster34]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck Bro, you looking really strong on this training, much respect for what you're doing, keep it up.

 

[ceo]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck Bros this a championship style training on the legs.

You are proven yourself as an iron champion.

 

[ROIDDERS]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck Love what you're doing here man. This is some good style of training. I like the different types of leg workouts. You're doing

 

[Ulter]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck Looking really nice on these different exercises. Nothing better than the hardcore leg session, especially over the weekend.

 

[2Thick]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck Looking really good on the different leg exercises. That's definitely the way to do it.

 

[Yuri]

The big bro himself - dead set incredible physique brother beyond jelly!

 

[Mobster]

I need to add a pendulum squat to my wish list

 

[Dumptruck]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 10.5
6.8kg x 11
6.8kg x 9.5

Single arm chest supported machine row
2 x 8-12
90kg x 12
84kg x 10.5

Single arm machine pulldown
2 x 8-12
80kg x 10.5
60kg x 12

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 10.5
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 10
43kg x 10
36kg x 12

Single arm incline cable curl
3 x 10-15
11.3kg x 11
9kg x 12
9kg x 12

Stair master - 20 minutes

Another great workout in the books, feel good. Push tomorrow

 

[RoySimpson]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck sick lower body work! Those stairs must have been killer!

 

[Tiger Salman Khan]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 10.5
6.8kg x 11
6.8kg x 9.5

Single arm chest supported machine row
2 x 8-12
90kg x 12
84kg x 10.5

Single arm machine pulldown
2 x 8-12
80kg x 10.5
60kg x 12

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 10.5
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 10
43kg x 10
36kg x 12

Single arm incline cable curl
3 x 10-15
11.3kg x 11
9kg x 12
9kg x 12

Stair master - 20 minutes

Another great workout in the books, feel good. Push tomorrow

@Dumptruck great work bro.....keep going.......

 

[ballin2504]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

@Dumptruck nice work big guy. Keep after it

 

[Dumptruck]

Wednesday: Push

Lying cuff cable lateral raise
3 x 10-15
9kg x 16
9kg x 11
6.8kg x 11.5

Seated cable fly
3 x 10-15
22.7kg x 13
20.4kg x 9.5
18.1kg x 11

Incline smith press
2 x 8-12
130kg x 9
110kg x 9

Machine shoulder press (neutral grip)
2 x 8-12
83.5kg x 9
69.5kg x 9

Rope cable tricep extension
3 x 10-15
31.5kg x 12
29.3kg x 10
27kg x 10

Dips
3 x 10-15
BW x 11
BW x 9
BW x 9

Stair master - 20 minutes

Great push session today. Feeling great, everything is progressing along nicely. Legs tomorrow

 

[Noah Wixx]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 15
110kg x 12
105.5kg x 12

Lying leg curl
2 x 8-12
88kg x 12
81kg x 9.5

Pendulum squat
2 x 6-10
85kg x 9
75kg x 11

Leg extension
2 x 8-12
126.5kg x 12
117kg x 11

Seated leg curl
2 x 8-12
115kg x 10
103kg x 11.5

Cable crunch pulldown
3 x 10-15
40.5kg x 8.5
38.3kg x 9
33.8kg x 12

Stair master - 20 minutes

Another good session today, stairs were a struggle after legs but still smashed it. Feeling good, looking forward to next week

Nicely done

 

[Dumptruck]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

 

[LevButlerov]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 10.5
6.8kg x 11
6.8kg x 9.5

Single arm chest supported machine row
2 x 8-12
90kg x 12
84kg x 10.5

Single arm machine pulldown
2 x 8-12
80kg x 10.5
60kg x 12

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 10.5
100kg x 10

Single arm machine preacher curl
3 x 10-15
50kg x 10
43kg x 10
36kg x 12

Single arm incline cable curl
3 x 10-15
11.3kg x 11
9kg x 12
9kg x 12

Stair master - 20 minutes

Another great workout in the books, feel good. Push tomorrow

Wednesday: Push

Lying cuff cable lateral raise
3 x 10-15
9kg x 16
9kg x 11
6.8kg x 11.5

Seated cable fly
3 x 10-15
22.7kg x 13
20.4kg x 9.5
18.1kg x 11

Incline smith press
2 x 8-12
130kg x 9
110kg x 9

Machine shoulder press (neutral grip)
2 x 8-12
83.5kg x 9
69.5kg x 9

Rope cable tricep extension
3 x 10-15
31.5kg x 12
29.3kg x 10
27kg x 10

Dips
3 x 10-15
BW x 11
BW x 9
BW x 9

Stair master - 20 minutes

Great push session today. Feeling great, everything is progressing along nicely. Legs tomorrow

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck leg press is the big one 310kgs! super pump add leg pics please.

 

[stevesmi]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck Nice workout, man. You really hit some good leg training. I'm very impressed.

 

[BodyMonster34]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck Bro, this is a nice setup for sure. I like how you hit the different exercises. Don't forget lunges, as well next time.

 

[ceo]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck Bros. Always exciting to see your updates. This is the way to hit the legs. True champion of EVO family. and true iron bro!

 

[ROIDDERS]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck You certainly are a machine, this is some good leg training and some good finishing up to the workout

 

[RickRock]

Nice leg workout there brother. Love the volume and selection

 

[Ulter]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck You are doing amazing man. An excellent leg session, that's the way it's done and you finish it up with some good cardio.

 

[RoySimpson]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck putting in solid work on that lower body!

 

[Mobster]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

Looks great for sure

 

[2Thick]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck This is a championship caliber update. Much love from The evolutionary family, keep it up.

 

[Masonic Bodybuilder]

Nice leg session brother. Great that you have a rest day the next day!

 

[Noah Wixx]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

Impressive leg day

 

[25homes]

Good work Bru

 

[ballin2504]

Thursday: Legs

Machine hip abduction
3 x 8-12
112.5kg x 10
110kg x 10
103kg x 12

Seated leg curl
2 x 8-12
117kg x 10.5
105.5kg x 10

Leg extension
2 x 10-15
124kg x 14
117kg x 10.5

Leg press
2 x 8-12
310kg x 11
290kg x 12

45 degree hip extension
2 x 8-12
91kg x 11.5
84kg x 9.5

Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 10.5

Stair master - 20 minutes

Great leg day. Weights moving well, rest tomorrow and back into it Saturday with Upper

@Dumptruck that was a good leg day man. Great job!

 

[Dumptruck]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

 

[Dumptruck]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 16
110kg x 14
110kg x 14

Lying leg curl
2 x 8-12
90.5kg x 11
81kg x 9.5

Pendulum squat
2 x 6-10
86.25kg x 9
76.25kg x 11

Leg extension
2 x 8-12
129kg x 12
117kg x 11.5

Seated leg curl
2 x 8-12
117kg x 10
103kg x 9.5

Cable crunch pulldown
3 x 10-15
40.5kg x 10
38.3kg x 10
36kg x 12

Stair master - 20 minutes


Great leg day. Weights moving up on all lifts without sacrificing execution. Lil calf pump from cardio the other day.

 

[Dumptruck]

My bad, didn’t upload

 

[Tiger Salman Khan]

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 16
110kg x 14
110kg x 14

Lying leg curl
2 x 8-12
90.5kg x 11
81kg x 9.5

Pendulum squat
2 x 6-10
86.25kg x 9
76.25kg x 11

Leg extension
2 x 8-12
129kg x 12
117kg x 11.5

Seated leg curl
2 x 8-12
117kg x 10
103kg x 9.5

Cable crunch pulldown
3 x 10-15
40.5kg x 10
38.3kg x 10
36kg x 12

Stair master - 20 minutes


Great leg day. Weights moving up on all lifts without sacrificing execution. Lil calf pump from cardio the other day.

@Dumptruck Numbers look solid......good going.......

 

[Allupfromhere]

Fuck bruzzy your getting even bigger

 

[Npcclassicphysique champ]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

Sunday: Lower

Machine hip abduction
3 x 10-15
117kg x 16
110kg x 14
110kg x 14

Lying leg curl
2 x 8-12
90.5kg x 11
81kg x 9.5

Pendulum squat
2 x 6-10
86.25kg x 9
76.25kg x 11

Leg extension
2 x 8-12
129kg x 12
117kg x 11.5

Seated leg curl
2 x 8-12
117kg x 10
103kg x 9.5

Cable crunch pulldown
3 x 10-15
40.5kg x 10
38.3kg x 10
36kg x 12

Stair master - 20 minutes


Great leg day. Weights moving up on all lifts without sacrificing execution. Lil calf pump from cardio the other day.

My bad, didn’t upload

side chest and calves are insane bro you really pumping up @Dumptruck

 

[stevesmi]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

@Dumptruck It's nothing better than a nice pushing split. That's what we like to see. Keep it up.

 

[BodyMonster34]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

@Dumptruck Bro, you a true champion for sure. I liked this workout setup. You lookin' really strong.

 

[ceo]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

@Dumptruck Bros, keep up the good work on this. The training looks to be on point.

 

[ROIDDERS]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

@Dumptruck Excellent work on this man. Very proud of you. Keep up the good work.

 

[Mobster]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

Added this to my lifts

 

[Ulter]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

@Dumptruck You are the man for sure. These are some excellent exercises you're doing. I'm proud of you. Keep it up.

 

[2Thick]

Saturday: Upper

Reverse pec fly
2 x 10-15
77.5kg x 13
70.5kg x 12.5

Machine lateral raise
2 x 10-15
70kg x 13.5
65kg x 11.5

Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 9.5
103kg x 9.5

Machine pulldown (semi supinated grip)
2 x 8-12
105kg x 8.5
80kg x 8.5

Seated machine chest press
2 x 8-12
131kg x 9
103kg x 11

Pec deck fly
2 x 10-15
105.5kg x 9
96kg x 11

Single arm dumbbell preacher curl
2 x 10-15
20kg x 10.5
15kg x 12

Stair master - 20 minutes

Early Saturday morning Upper sesh, another great workout in the books. Moving along nicely. Feeling great. Couple check in pics.

@Dumptruck Keep up the good work champ. This is a nice little exercise session you put together.

 

[Masonic Bodybuilder]

Looking good brother. Sounds like you're in a really good place right now.

 

[Dumptruck]

Tuesday: Pull

Cable rear delt fly
3 x 10-15
9.1kg x 11
6.8kg x 11
4.5kg x 13

Single arm chest supported machine row
2 x 8-12
95kg x 10.5
84kg x 10.5

Single arm machine pulldown
2 x 8-12
80kg x 10.5
60kg x 12

Chest supported machine row (supinated grip)
2 x 8-12
110kg x 11.5
100kg x 13

Single arm machine preacher curl
3 x 10-15
50kg x 11
43kg x 10.5
36kg x 11

Single arm incline cable curl
3 x 10-15
11.3kg x 11
9kg x 14
9kg x 14

Stair master - 20 minutes

Great pull sesh today. Weights moving well. Feeling good, push tomorrow morning