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Approved Log 2025 and Beyond Cycle Log

Trenhead3cc said:
Trying bro. this fucking sinus , sickness won’t fuck off. Very demoralising going down in strength
Click to expand...
No doubt bro, fucking frustrating in the moment of it 😷 …but you’ll be back and better once it clears.

your fighting the good fight doing all you can now
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
Great numbers brother. Smashing it
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
Keep dosing the Vit C @ 600mg for recovery
 
Pull

Still not 100 percent but on the mend, woke up with some breathability.
No cardio. Will make sure some is in tomorrow.

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
Close grip (mag grip) lat pull downs (8-12)
80kg x 14
80kg x 12
80kg x 10
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 12
60kg x 10
60kg x 9
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Close grip cable row
100kg x 10
100kg x 8
100kg x 6
Preacher curl machine
45kg x 12
45kg x 10
45kg x 7
Hammer rope curls (3 x 10-15)
25kg x12
25kg x 11
25kg x 10
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 12
60kg x 10
60kg x 9
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc The progressive fatigue across sets, particularly visible in the flat machine press numbers, suggests you might benefit from extending rest periods just until you're back to baseline.
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...

@Trenhead3cc can’t beat a good push day man. Great work
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
Thats a nice push day 💪
 
Legs/lower

Warm up sets not recorded

Leg curl 3 x 10-15
60kg x 13
60kg x 12
60kg x 10
Hack squat. 3 x 8-12
160kg x 12
160kg x 9
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 10
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
20min
 
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
 
Trenhead3cc said:
Legs/lower

Warm up sets not recorded

Leg curl 3 x 10-15
60kg x 13
60kg x 12
60kg x 10
Hack squat. 3 x 8-12
160kg x 12
160kg x 9
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 10
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
20min
Click to expand...

Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc training looks steady but I'd like to see you share some pics of the pump, EVO family real support for seeing you pump it hard, especially on arm day :D
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc you are looking great on this training. keep up the good work!
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc Bro, you looking good on these workouts. I like that you hitting 4 or 5 sets per
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc Bros this, some mad good training. I gotta give you lots of credit Volume looking fantastic.
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc This is an excellent training session. Lots of good things happening. Keep up the good work.
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
Thats a banger of a workout 💪
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc Fantastic on this update, man. The weight training is on point. Keep up the good work.
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc That's a heck of a training session evolutionary family appreciates you posting it.A lot of people are going to learn from this good volume.
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc Always good to work your weaknesses bro!
 
Trained . Didn’t record . Phone was nearly dead.
Updated physique photo. Finally over being sick.
 

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Trenhead3cc said:
Trained . Didn’t record . Phone was nearly dead.
Updated physique photo. Finally over being sick.
Click to expand...
@Trenhead3cc lol I like how you even blurred the tshirt name :P you're hardcore.
Abs coming in VERY tight and lean.
 
Trenhead3cc said:
Trained . Didn’t record . Phone was nearly dead.
Updated physique photo. Finally over being sick.
Click to expand...
@Trenhead3cc You're looking fantastic, man. This is an excellent update. Keep up the good work.
 
Trenhead3cc said:
Trained . Didn’t record . Phone was nearly dead.
Updated physique photo. Finally over being sick.
Click to expand...
@Trenhead3cc Bro, good thing you've done being sick. You gotta stop messing with those dirty lot Lizards got to go after the clean ones.
 
Trenhead3cc said:
Trained . Didn’t record . Phone was nearly dead.
Updated physique photo. Finally over being sick.
Click to expand...
@Trenhead3cc Bros. That's okay. That's life. Sometimes make sure your phone doesn't die. You never know where you'll need it for an emergency.
 
Trenhead3cc said:
Trained . Didn’t record . Phone was nearly dead.
Updated physique photo. Finally over being sick.
Click to expand...
Abs are looking really good and detailed 💪
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
@Trenhead3cc nice training man. Putting some damn good numbers up
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
Nice work here
 
Legs/lower

Warm up sets not recorded

Upped the weight on the hack squat so new pb. Will keep pushing.

Seated leg curl 3 x 10-15
85.5kg x 15
85.5kg x 13
85.5kg x 10
Hack squat. 3 x 8-12
170kg x 9
160kg x 12
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 11
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
15min
 
Trenhead3cc said:
Legs/lower

Warm up sets not recorded

Upped the weight on the hack squat so new pb. Will keep pushing.

Seated leg curl 3 x 10-15
85.5kg x 15
85.5kg x 13
85.5kg x 10
Hack squat. 3 x 8-12
170kg x 9
160kg x 12
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 11
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
15min
Click to expand...
@Trenhead3cc steady and hack is growing, you think you can go up more?
 
PUSH
  • Start of Week 6

Only the best @Raptor Labs
  • Sust 600mg
  • Deca 300mg
  • Eq 450mg
  • Proviron 25mg a day
  • Mk677 25mg a day (about to drop)
  • Anadrol 50mg a day
  • Tbol 20mg a day

  • Seated machine cable flyes (3 x 10-15)
  • 70kg x 12
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10
  • Incline dumbell press
  • 30kg x 12
  • 42.5kg x 11
  • 42.5kg x 7
  • 30kg x 10
  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15
  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 12
  • 55kg x 10
  • 50kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 17.5kg x 12
  • 17.5kg x 10
  • Machine Front raises palms up arms meeting for upper pec squeeze
  • 25kg x 18
  • 30kg x 14
  • 30kg x 12
 
Trenhead3cc said:
PUSH
  • Start of Week 6

Only the best @Raptor Labs
  • Sust 600mg
  • Deca 300mg
  • Eq 450mg
  • Proviron 25mg a day
  • Mk677 25mg a day (about to drop)
  • Anadrol 50mg a day
  • Tbol 20mg a day

  • Seated machine cable flyes (3 x 10-15)
  • 70kg x 12
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10
  • Incline dumbell press
  • 30kg x 12
  • 42.5kg x 11
  • 42.5kg x 7
  • 30kg x 10
  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15
  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 12
  • 55kg x 10
  • 50kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 17.5kg x 12
  • 17.5kg x 10
  • Machine Front raises palms up arms meeting for upper pec squeeze
  • 25kg x 18
  • 30kg x 14
  • 30kg x 12
Click to expand...
Lighting them up propper now bruzzy🦍
 
Thought to add some food had last couple days hardly remember to take photos or post
 

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Trenhead3cc said:
PUSH
  • Start of Week 6

Only the best @Raptor Labs
  • Sust 600mg
  • Deca 300mg
  • Eq 450mg
  • Proviron 25mg a day
  • Mk677 25mg a day (about to drop)
  • Anadrol 50mg a day
  • Tbol 20mg a day

  • Seated machine cable flyes (3 x 10-15)
  • 70kg x 12
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10
  • Incline dumbell press
  • 30kg x 12
  • 42.5kg x 11
  • 42.5kg x 7
  • 30kg x 10
  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15
  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 12
  • 55kg x 10
  • 50kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 17.5kg x 12
  • 17.5kg x 10
  • Machine Front raises palms up arms meeting for upper pec squeeze
  • 25kg x 18
  • 30kg x 14
  • 30kg x 12
Click to expand...

Trenhead3cc said:
Thought to add some food had last couple days hardly remember to take photos or post
Click to expand...
@Trenhead3cc you eat really good :D lots of meat to grow.

And the training is tight cables are moving!
 
Trenhead3cc said:
Thought to add some food had last couple days hardly remember to take photos or post
Click to expand...
@Trenhead3cc We mention your log on our podcast recently, one of the things that really impressed me was your food selection. Be sure to check that out. When it comes out.
 
Trenhead3cc said:
Thought to add some food had last couple days hardly remember to take photos or post
Click to expand...
@Trenhead3cc That's a good real man meal right there. Make sure you increase the red meat as you go. You need more protein, always
 
Trenhead3cc said:
Thought to add some food had last couple days hardly remember to take photos or post
Click to expand...
@Trenhead3cc Bros. You look in fantastic on this. Lots of good foods that you're eating. I like the corn. We used to make that when I was a kid all the time. Corn on the cob. We call it.
 
stevesmi said:
@Trenhead3cc We mention your log on our podcast recently, one of the things that really impressed me was your food selection. Be sure to check that out. When it comes out.
Click to expand...
lol really ? I hardly post food
 
Trenhead3cc said:
Thought to add some food had last couple days hardly remember to take photos or post
Click to expand...
@Trenhead3cc Love what you're doing here man. The food looks fantastic. You're getting in some solid amount of protein.
keep posting the pictures man. food looks CLEAN
 
Trenhead3cc said:
Thought to add some food had last couple days hardly remember to take photos or post
Click to expand...
@Trenhead3cc That's Best food pictures I've seen on here in a long time. Simple meals, but full of nutrition. I especially like the different vegetables. You adding to this.
 
Trenhead3cc said:
lol really ? I hardly post food
Click to expand...
yeah the podcast was about the logs and that was one of the last things you posted so we talked about it but we mostly touched on your progress and where you are coming from
 
stevesmi said:
yeah the podcast was about the logs and that was one of the last things you posted so we talked about it but we mostly touched on your progress and where you are coming from
Click to expand...
Ah cool, will check it out.
Hoping to compete in about 16 months if I can get there
 
Pull

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
9
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 14
80kg x 12
80kg x 10
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 13
60kg x 12
60kg x 11
Bent over Dumbbell rows (3 x 8-12)
50kg x 9
50kg x 8
50kg x 6
Straight Barbell curls (3x 8-12)
40kg x 12
40kg x 8
40kg x 6
Hammer rope curls (3 x 10-15)
28.25kg x12
28.25kg x 11
25kg x 10
 
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
 

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Trenhead3cc said:
Pull

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
9
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 14
80kg x 12
80kg x 10
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 13
60kg x 12
60kg x 11
Bent over Dumbbell rows (3 x 8-12)
50kg x 9
50kg x 8
50kg x 6
Straight Barbell curls (3x 8-12)
40kg x 12
40kg x 8
40kg x 6
Hammer rope curls (3 x 10-15)
28.25kg x12
28.25kg x 11
25kg x 10
Click to expand...

Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc big training bro i like the dips the best you got them chains lol you hardcore!
best update
 
Mobster said:
What's that train weigh?
Click to expand...
The chain . I think it’s about 20-25kg based on carrying it from one end of the gym to the other. Felt like a full plate.
I will hop on the scale with and without it and figure that out next week when I do it again.
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc Very nice workout, man. I haven't seen anyone working with chains in a long time
used to do them a lot back in the old days.
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc bro only chains i use when i was in prison and was choking a bish who stole my tren. lol
i like straight bar cable curls. that make a boy into a man
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc You won't go wrong with these different exercises. This is the way it's done. Keep up the good work.
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc A much respect for this man. Excellent job on the different training that you're doing, and I love the chain work as well.
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc Numbers look awesome......great going........
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc you won't go wrong with this style of training. this is what i like to see. top quality and hardcore. love it!
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc this is some amazing lifting. i'm very impressed with what i am seeing out of you. lots of good volume and reps
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
I love adding chains into my workout i do them with dips
 
6 weeks down on the cycle
The long esters into full saturation now
@Raptor Rep

600 sus per week
450 eq per week
300 deca per week
25mg proviron per day
25mg mk677 ( 3 days left then cycling off)
50mg Anadrol per day (2 weeks down)
20mg Tbol per day (2 weeks down)

Strength is going well, ready to up a couple weights next session.

Weight 101kg

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 15
80kg x 12
80kg x 11
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 14
60kg x 13
60kg x 11
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 9
40kg x 6
Hammer rope curls (3 x 10-15)
25kg x14
25kg x 12
25kg x 11
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 14
60kg x 12
60kg x 11
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc nice training man. Love seeing your updates
 
Trenhead3cc said:
6 weeks down on the cycle
The long esters into full saturation now
@Raptor Rep

600 sus per week
450 eq per week
300 deca per week
25mg proviron per day
25mg mk677 ( 3 days left then cycling off)
50mg Anadrol per day (2 weeks down)
20mg Tbol per day (2 weeks down)

Strength is going well, ready to up a couple weights next session.

Weight 101kg

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 15
80kg x 12
80kg x 11
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 14
60kg x 13
60kg x 11
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 9
40kg x 6
Hammer rope curls (3 x 10-15)
25kg x14
25kg x 12
25kg x 11
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 14
60kg x 12
60kg x 11
Click to expand...
6 weeks in you're fully tight and the gear is flowing :D I like your volume pull ups are going to really widen that back.
 
Lovely update brother, can't wait to see where this cycle takes you.
 
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
Nice work bro
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
@Trenhead3cc looking back at your training , this is very steady but incline didnt go up too much you changing the intensity right?
 
Good update my brother
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
@Trenhead3cc

you won't go wrong with this style of training. i like the volume and i like the consistency. good job!
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
@Trenhead3cc bro Weight training looks fantastic. This a good iron, hardcore training session. Keep it going
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
Sometimes we need it
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
@Trenhead3cc bros this a damn good workout routine you put together. i like the training its solid and you won't go wrong. keep up the good gains
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
@Trenhead3cc Nice job on this, man. I like the different exercises you're doing. Keep up the good work and keep the grind going.
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
@Trenhead3cc Wow. This is some different exercises you're putting together. The weight training looks really solid. Keep it going.
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
@Trenhead3cc you won't go wrong with the weight training you are doing. its a really good job and you are killing it!
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
Damn good workout here 💪
 
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