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@Dumptruck hell yea man. Nice update brother
Approved Log Road to stage - Testosterone Masteron HGH Cycle Log
- Thread starter Dumptruck
- Start date
@Dumptruck solid work right here! Keep it going bro!
Fantastic upper day
Wednesday: Push
Lying cuffed cable lateral raise
3 x 10-15
9kg x 17
9kg x 13
6.8kg x 12.5
Seated cable fly
3 x 10-15
22.7kg x 13
20.4kg x 9.5
18.1kg x 11
Incline chest press machine
2 x 8-12
130kg x 10
110kg x 11
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 13
29.3kg x 14
27kg x 10
Dips
3 x 10-15
BW x 13
BW x 11
BW x 9
Stair master - 20 minutes
Big push sesh today, weights continue to progress upwards. Daily cardio keeping BP in check on top of 40mg telm. 121/63 this morning. Overall happy with how everything is going. Legs tomorrow
Lying cuffed cable lateral raise
3 x 10-15
9kg x 17
9kg x 13
6.8kg x 12.5
Seated cable fly
3 x 10-15
22.7kg x 13
20.4kg x 9.5
18.1kg x 11
Incline chest press machine
2 x 8-12
130kg x 10
110kg x 11
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 13
29.3kg x 14
27kg x 10
Dips
3 x 10-15
BW x 13
BW x 11
BW x 9
Stair master - 20 minutes
Big push sesh today, weights continue to progress upwards. Daily cardio keeping BP in check on top of 40mg telm. 121/63 this morning. Overall happy with how everything is going. Legs tomorrow
i like the ED cardio too
Thursday: Legs
Machine hip abduction
3 x 8-12
117kg x 13
117kg x 13
110kg x 12.5
Seated leg curl
2 x 8-12
117kg x 11
105.5kg x 11.5
Leg extension
2 x 10-15
126.5kg x 15
119.5kg x 11
Leg press
2 x 8-12
312.5kg x 13
300kg x 11
45 degree hip extension
2 x 8-12
91kg x 8
84kg x 8
Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 11
Stair master - 20 minutes
Weights going up across the board today. Really really good leg workout. Rest tomorrow & Upper Saturday
Machine hip abduction
3 x 8-12
117kg x 13
117kg x 13
110kg x 12.5
Seated leg curl
2 x 8-12
117kg x 11
105.5kg x 11.5
Leg extension
2 x 10-15
126.5kg x 15
119.5kg x 11
Leg press
2 x 8-12
312.5kg x 13
300kg x 11
45 degree hip extension
2 x 8-12
91kg x 8
84kg x 8
Ab machine
3 x 10-15
70kg x 11
63kg x 9
57kg x 11
Stair master - 20 minutes
Weights going up across the board today. Really really good leg workout. Rest tomorrow & Upper Saturday
leg press is what i like bro lunges though id add it
My kinda workout
@Dumptruck
stair master 20 minutes is solid to finish the workout.
Especially after a tough leg workout, that's a very good day, your body got a lot of benefits.
@Dumptruck bro EVO family loves this style of training.
You hitting three sets and you hitting lots of different exercises on the legs.
Brother, I take my hat off to you; stair master after a leg day?
@Dumptruck bros nice leg training.
I like the variations you're doing and I love the different exercises. That's definitely what I like to see.
@Dumptruck Excellent job on the leg training. You're not going to go wrong with this for sure. The abdominal machine and the StairMaster are definitely good exercises. Build up your conditioning
@Dumptruck EVO family appreciates the excellent updates here.
you are doing some hardcore iron training for sure. keeping the volume strong is crucial!
@Dumptruck you won't go wrong with this training program. it looks fantastic for sure. the leg extensions look to be on point!
Lookin thick
That is awesome news seeing the weights improved love seeing that happen
Yes sir
Saturday: Upper
Reverse pec fly
2 x 10-15
77.5kg x 13.5
70.5kg x 12
Machine lateral raise
2 x 10-15
70kg x 15
65kg x 13
Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 8
90kg x 9
Seated machine chest press
2 x 8-12
131kg x 11
110kg x 11
Machine pulldown (semi supinated grip)
2 x 8-12
110kg x 8
90kg x 9
Pec deck fly
2 x 10-15
105.5kg x 10.5
96kg x 10.5
Single arm dumbbell preacher curl
2 x 10-15
20kg x 12
17.5kg x 11
Stair master - 20 minutes
Smashed it again today. Really happy with today’s sesh. @Raptor Rep
Reverse pec fly
2 x 10-15
77.5kg x 13.5
70.5kg x 12
Machine lateral raise
2 x 10-15
70kg x 15
65kg x 13
Chest supported machine row (neutral grip)
2 x 8-12
112.5kg x 8
90kg x 9
Seated machine chest press
2 x 8-12
131kg x 11
110kg x 11
Machine pulldown (semi supinated grip)
2 x 8-12
110kg x 8
90kg x 9
Pec deck fly
2 x 10-15
105.5kg x 10.5
96kg x 10.5
Single arm dumbbell preacher curl
2 x 10-15
20kg x 12
17.5kg x 11
Stair master - 20 minutes
Smashed it again today. Really happy with today’s sesh. @Raptor Rep
Attachments
Sunday: Lower
Machine hip abduction
3 x 10-15
117kg x 17
110kg x 15
110kg x 13
Lying leg curl
2 x 8-12
90.5kg x 12.5
81kg x 10
Pendulum squat
2 x 6-10
90kg x 7
75kg x 11
Leg extension
2 x 8-12
131kg x 12
117kg x 11
Seated curl
2 x 8-12
117kg x 12
103kg x 11
Cable crunch pulldown
3 x 10-15
38.3kg x 12
36kg x 12
36kg x 11
Stair master - 20 minutes
Legs are cooked today. Great workout, lifts progressing nicely. Stairs was a slight challenge but we got it done. Rest tomorrow
Machine hip abduction
3 x 10-15
117kg x 17
110kg x 15
110kg x 13
Lying leg curl
2 x 8-12
90.5kg x 12.5
81kg x 10
Pendulum squat
2 x 6-10
90kg x 7
75kg x 11
Leg extension
2 x 8-12
131kg x 12
117kg x 11
Seated curl
2 x 8-12
117kg x 12
103kg x 11
Cable crunch pulldown
3 x 10-15
38.3kg x 12
36kg x 12
36kg x 11
Stair master - 20 minutes
Legs are cooked today. Great workout, lifts progressing nicely. Stairs was a slight challenge but we got it done. Rest tomorrow
Feeling tiny!
Looking good bro
Looking good bro
@Dumptruck Great updates bro.....nice to see the progress.......
@Dumptruck weights are looking good man. Can def tell you’re getting stronger
Great updates and pics brother, you've come so far in such a short amount of time; keen to see you on stage soon.
Appreciate it bro
Nice workout
Tuesday: Pull
Reverse pec deck fly
2 x 10-15
68kg x 13
61kg x 11.5
Single arm machine pulldown
2 x 8-12
105kg x 8
80kg x 10.5
Single arm chest supported machine row
2 x 8-12
84kg x 11.5
77kg x 13
Chest supported machine row (supinated grip)
2 x 8-12
110kg x 8.5
90kg x 10.5
Bicep curl machine
3 x 10-15
57kg x 11
50kg x 11.5
43kg x 12
Rope hammer curl
3 x 10-15
31.5kg x 8.5
27kg x 12.5
24.8kg x 14
Stair master - 20 minutes
Great pull session today. Workout program altered a little bit as we are at the 8th week mark for growth phase. Body composition is great, weight moving up nicely and gym performance is high
Reverse pec deck fly
2 x 10-15
68kg x 13
61kg x 11.5
Single arm machine pulldown
2 x 8-12
105kg x 8
80kg x 10.5
Single arm chest supported machine row
2 x 8-12
84kg x 11.5
77kg x 13
Chest supported machine row (supinated grip)
2 x 8-12
110kg x 8.5
90kg x 10.5
Bicep curl machine
3 x 10-15
57kg x 11
50kg x 11.5
43kg x 12
Rope hammer curl
3 x 10-15
31.5kg x 8.5
27kg x 12.5
24.8kg x 14
Stair master - 20 minutes
Great pull session today. Workout program altered a little bit as we are at the 8th week mark for growth phase. Body composition is great, weight moving up nicely and gym performance is high
Looks like a killer session brother, keep crushing it.
Nice work bro , always get humbled after seeing your numbers
Thanks boysNice work bro , always get humbled after seeing your numbers
Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Both solid daysWednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
@Dumptruck didnt see cardio or you didnt list it?
Ok bruzy whens the date haha surely your in striking range of getting one stage? Have a look at ya 
awesome work legend 
awesome work legend
Yep. Good workWednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
@Dumptruck This is a really good pushing split to start your mid-week. I like that. You didn't Hammer your shoulders too much. And I like how you switch to triceps to finish things out.Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
@Dumptruck bro training is amazing. good old fashioned texas training. new program working good so farWednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
@Dumptruck bros good job on this. you pushing some good weights and always beautiful to see upper body strength.Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
nice job finishing with stairmaster 20 minutes. it solid!
@Dumptruck ho-hum just another day at the office for you.Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
. You had a nice upper body day.
I liked the volume and it's cool that you're sticking with the amount of sets and Reps you're doing.
Fkn strong bro, good shit.Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
@Dumptruck i like the steady training you are doing. and i love finishing out with 20 minutes of stairmaster.Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
StairMaster is one of the best things for weight trainers.
@Dumptruck This is some solid iron training hardcore at its finest. My favorite exercises is the incline chest pressing machine and then hitting the machine shoulder pressing. That's how you build a strong front.Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
Thursday: Legs
Machine hip abduction
2 x 10-15
117kg x 12.5
110kg x 16
Seated leg curl
2 x 8-12
124kg x 10.5
112.5kg x 10.5
Dumbbell rdls
2 x 6-10
45kg x 13
40kg x 13.5
Leg extension
2 x 10-15
124kg x 13.5
110kg x 11.5
Pendulum squat
2 x 6-10
80kg x 6
70kg x 8
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 14
36kg x 12
Stair master - 20 minutes
Great leg workout today, couple new movements in the rotation. Stairs was a grind afterwards but we got it done. Rest tomorrow, Upper Saturday morning
Machine hip abduction
2 x 10-15
117kg x 12.5
110kg x 16
Seated leg curl
2 x 8-12
124kg x 10.5
112.5kg x 10.5
Dumbbell rdls
2 x 6-10
45kg x 13
40kg x 13.5
Leg extension
2 x 10-15
124kg x 13.5
110kg x 11.5
Pendulum squat
2 x 6-10
80kg x 6
70kg x 8
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 14
36kg x 12
Stair master - 20 minutes
Great leg workout today, couple new movements in the rotation. Stairs was a grind afterwards but we got it done. Rest tomorrow, Upper Saturday morning
@Dumptruck stair master is no joke!Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
more like unreal leg day big volume
Cross body tricep i need to implement that, never done it before.Wednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
@Dumptruck Strong leg day man......
@Dumptruck killer update man! You’re doing greatWednesday: Push
Lying cable lateral raise
3 x 8-12
9kg x 12.5
9kg x 8.5
6.8kg x 11
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 10
100kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
81kg x 11
67kg x 11
Cross body cable tricep extension
2 x 8-12
11.3kg x 12
9kg x 13
Overhead rope tricep extension
2 x 10-15
27kg x 10
22.5kg x 12
Stair master - 20 minutes
Another solid workout today. Everything moving well. Enjoying the new program so far, legs tomorrow
Aiming for next year in March brotherOk bruzy whens the date haha surely your in striking range of getting one stage? Have a look at ya
keen for that next update bro, last sesh looks strong
Tuesday: Pull
Reverse pec fly
2 x 10-12
75kg x 10.5
63.5kg x 10.5
Single arm machine pulldown
2 x 8-12
100kg x 11
80kg x 13
Single arm chest supported machine row
2 x 8-12
97kg x 10
90kg x 12
Chest supported machine row - supinated grip
2 x 8-12
110kg x 12.5
90kg x 15
Bicep curl machine
3 x 10-15
63kg x 9.5
57kg x 10
50kg x 10
Rope hammer curl
3 x 10-15
34kg x 12
31.5kg x 9.5
29.3kg x 12
Busy afternoon sesh today, peak hour at gym tonight. Still moving along nicely at the moment, weight is currently hovering around 112kg fasted. Push tomorrow
Reverse pec fly
2 x 10-12
75kg x 10.5
63.5kg x 10.5
Single arm machine pulldown
2 x 8-12
100kg x 11
80kg x 13
Single arm chest supported machine row
2 x 8-12
97kg x 10
90kg x 12
Chest supported machine row - supinated grip
2 x 8-12
110kg x 12.5
90kg x 15
Bicep curl machine
3 x 10-15
63kg x 9.5
57kg x 10
50kg x 10
Rope hammer curl
3 x 10-15
34kg x 12
31.5kg x 9.5
29.3kg x 12
Busy afternoon sesh today, peak hour at gym tonight. Still moving along nicely at the moment, weight is currently hovering around 112kg fasted. Push tomorrow
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Love the fasted weight bro, looks like a great session.
Wednesday: Push
Lying cable lateral raise
3 x 8-12
11.3kg x 9
9kg x 12.5
9kg x 10
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 11
120kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
83.5kg x 10
69.5kg x 12
Cross body cable tricep extension
2 x 8-12
11.3kg x 13
9kg x 13.5
Overhead rope tricep extension
2 x 10-15
27kg x 11
22.5kg x 14
Stair master - 20 minutes
Smashed it today, early AM session in the books. Seated cable fly quickly becoming my favourite chest exercise.
Lying cable lateral raise
3 x 8-12
11.3kg x 9
9kg x 12.5
9kg x 10
Seated cable fly
2 x 8-12
24.9kg x 11
20.4kg x 12.5
Incline chest press machine
2 x 8-12
140kg x 11
120kg x 11
Machine shoulder press (neutral grip)
2 x 8-12
83.5kg x 10
69.5kg x 12
Cross body cable tricep extension
2 x 8-12
11.3kg x 13
9kg x 13.5
Overhead rope tricep extension
2 x 10-15
27kg x 11
22.5kg x 14
Stair master - 20 minutes
Smashed it today, early AM session in the books. Seated cable fly quickly becoming my favourite chest exercise.
Thursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
Great sesh, rest day Friday and back into it Saturday with Upper
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
Great sesh, rest day Friday and back into it Saturday with UpperAttachments
Have a look at those fucking legsThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
Pigsy
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Love me some Pendulum squatsThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
your legs look like tree trunks when you sitting down bro SUPER THICK! @DumptruckThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
great way to finish out the weekThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
nice leg day and pushing it hard with stairmaster
burn up those legs
@Dumptruck
@Dumptruck amazing work my man. i got mad respect for this leg workout.Thursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
That's the way to smash the legs.
This line lolThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
Thursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
@Dumptruck after that leg training i can totally see how you would be struggling after. but that extra cardio you put in goes a long way. great job on this
bro leg training like an iron champion right hereThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
my type of training. hit the deadlifts like a power man
@Dumptruck
@Dumptruck very good job on this training sessionThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
legs look amazing. keep up the good work and keep grinding
@Dumptruck Bros. I got to put a lot of respect on your training this, Some solid iron volume. You keep this up, you're gonna build some crazy conditioning very soon.Thursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
Lmfao stairs is hell on earth, besides the dmvThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
@Dumptruck solid work right here bro! Those stairs are no damn joke!Thursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
@Dumptruck my gym has that same machine. I really like to.Thursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
Saturday: Upper
Standing rear delt cable fly
2 x 10-15
9.1kg x 11
6.8kg x 13
Chest supported T bar row
1 x 6-9 1 x 10-12
45kg x 11
30kg x 12
Incline smith machine press
1 x 6-9 1 x 10-12
140kg x 10
120kg x 10
Lat pulldown
1 x 6-9 1 x 10-12
108kg x 9
96kg x 10
Machine shoulder press
1 x 6-9 1 x 10-12
90.5kg x 10
62.5kg x 12.5
Pec deck fly
2 x 8-12
110kg x 10
89kg x 13
Single arm preacher curl
2 x 10-15
43kg x 15
43kg x 10
Stair master - 20 minutes
Great morning Upper session in the books.
Standing rear delt cable fly
2 x 10-15
9.1kg x 11
6.8kg x 13
Chest supported T bar row
1 x 6-9 1 x 10-12
45kg x 11
30kg x 12
Incline smith machine press
1 x 6-9 1 x 10-12
140kg x 10
120kg x 10
Lat pulldown
1 x 6-9 1 x 10-12
108kg x 9
96kg x 10
Machine shoulder press
1 x 6-9 1 x 10-12
90.5kg x 10
62.5kg x 12.5
Pec deck fly
2 x 8-12
110kg x 10
89kg x 13
Single arm preacher curl
2 x 10-15
43kg x 15
43kg x 10
Stair master - 20 minutes
Great morning Upper session in the books.
Sunday: Lower
Machine hip abduction
2 x 10-15
126.5kg x 10
119.5kg x 12
Lying leg curl
2 x 6-10
86kg x 10
79kg x 11
Leg press
2 x 6-10
325kg x 10
305kg x 12
Single leg machine press
2 x 8-12
109kg x 9
86kg x 10
45 degree hip extension
2 x 6-10
91kg x 9
84kg x 8
Ab machine
3 x 10-15
63kg x 12
63kg x 9
57kg x 9
Stair master - 30 minutes
Smashed legs with a friend today, good session. Feeling great and progressing nicely. Rest Monday, and back into it Tuesday with Pull
Machine hip abduction
2 x 10-15
126.5kg x 10
119.5kg x 12
Lying leg curl
2 x 6-10
86kg x 10
79kg x 11
Leg press
2 x 6-10
325kg x 10
305kg x 12
Single leg machine press
2 x 8-12
109kg x 9
86kg x 10
45 degree hip extension
2 x 6-10
91kg x 9
84kg x 8
Ab machine
3 x 10-15
63kg x 12
63kg x 9
57kg x 9
Stair master - 30 minutes
Smashed legs with a friend today, good session. Feeling great and progressing nicely. Rest Monday, and back into it Tuesday with Pull
Fire my broThursday: Legs
Machine hip abduction
2 x 10-15
124kg x 11
117kg x 15
Seated leg curl
2 x 8-12
124kg x 11
110kg x 10
DB RDL
2 x 6-10
55kg x 10
45kg x 11
Leg extension
2 x 10-15
131kg x 14
117kg x 10
Pendulum squat
2 x 6-10
82.5kg x 8
72.5kg x 10
Cable crunch pulldown
3 x 10-15
38.3kg x 13.5
36kg x 15
36kg x 12
Stair master - 20 minutes
Was fighting demons on the stairs after this workout but got it done
LevButlerov
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Head Moderator
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UGL OZ VIP
Senior Moderator
EVO V.I.P.
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you must have them amazing quads.
Great updates legend, hope the doms weren't too bad
Saturday: Upper
Standing rear delt cable fly
2 x 10-15
9.1kg x 11.5
6.8kg x 12
Chest supported tbar row
1 x 6-9 1 x 10-12
47.5kg x 9.5
35kg x 9.5
Incline smith press
1 x 6-9 1 x 9-13
140kg x 8
120kg x 10
Lat pulldown - mag grip
1 x 6-9 1 x 9-12
108kg x 9
89kg x 10.5
Machine shoulder press
1 x 6-9 1 x 10-12
90.5kg x 10
69.5kg x 12.5
Pec deck fly
2 x 8-12
112.5kg x 10
91.5kg x 11
Single arm preacher curl
2 x 10-15
50kg x 9
43kg x 10
Stair master - 20 minutes
Saturday morning upper in the books, great workout. 10mg metherlyn blue in the AM has been great, highly recommend. Legs tomorrow
Standing rear delt cable fly
2 x 10-15
9.1kg x 11.5
6.8kg x 12
Chest supported tbar row
1 x 6-9 1 x 10-12
47.5kg x 9.5
35kg x 9.5
Incline smith press
1 x 6-9 1 x 9-13
140kg x 8
120kg x 10
Lat pulldown - mag grip
1 x 6-9 1 x 9-12
108kg x 9
89kg x 10.5
Machine shoulder press
1 x 6-9 1 x 10-12
90.5kg x 10
69.5kg x 12.5
Pec deck fly
2 x 8-12
112.5kg x 10
91.5kg x 11
Single arm preacher curl
2 x 10-15
50kg x 9
43kg x 10
Stair master - 20 minutes
Saturday morning upper in the books, great workout. 10mg metherlyn blue in the AM has been great, highly recommend. Legs tomorrow
Sunday: Lower
Machine hip abduction
2 x 10-15
126.5kg x 13.5
119.5kg x 12
Lying leg curl
2 x 6-10
88kg x 9.5
79kg x 11.5
Leg press
2 x 6-10
330kg x 10
320kg x 11
Single leg machine press
2 x 8-12
86kg x 12
80kg x 13
45 degree hip extension
2 x 6-10
91kg x 11
84kg x 10
Ab machine
3 x 10-15
63kg x 12
63kg x 8
57kg x 10
Great leg session on a Sunday morning. First time using novo, 5iu pre workout & post. Pump was great, looking forward to utilising it going forward. Rest Monday, and back into it Tuesday with pull
Machine hip abduction
2 x 10-15
126.5kg x 13.5
119.5kg x 12
Lying leg curl
2 x 6-10
88kg x 9.5
79kg x 11.5
Leg press
2 x 6-10
330kg x 10
320kg x 11
Single leg machine press
2 x 8-12
86kg x 12
80kg x 13
45 degree hip extension
2 x 6-10
91kg x 11
84kg x 10
Ab machine
3 x 10-15
63kg x 12
63kg x 8
57kg x 10
Great leg session on a Sunday morning. First time using novo, 5iu pre workout & post. Pump was great, looking forward to utilising it going forward. Rest Monday, and back into it Tuesday with pull
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Huge leg press no joke there @Dumptruck your legs are like tree trucks.
@Dumptruck A great job. This is a heck of a leg routine. I bet you're gonna be sore tomorrow.
My kinda leg workout
@Dumptruck Pushing some big weights on those legs. Keep it going, man. We got a lot of confidence in you.
good updates bro, training looks like it's going super well
@Dumptruck i love this training!
the legs look amazing
leg press with some HUGE WEIGHT! 330 for 10 is insane!
@Dumptruck bros all in on this hardcore iron training session
not easy at all
most people would faint during it lol
You are looking like a beast on that leg Pressing workout.
Very strong job, man. Those really take a lot out of your central nervous system.Good to see you pushing nicely.
@Dumptruck
Sounds like an awesome leg day brother.
@Dumptruck awesome leg work right here!!
@Dumptruck awesome job man. Looking really strong
Quads are looking massive brother
@Dumptruck Numbers look good.......
Saturday: Upper
Standing rear delt cable fly
2 x 10-15
9.1kg x 12
6.8kg x 12
Chest supported t-bar row
1 x 6-9 1 x 10-12
50kg x 8
40kg x 10
Incline smith machine press
1 x 6-9 1 x 10-12
140kg x 9
120kg x 11
Mag grip lat pulldown
1 x 6-9 1 x 10-12
107kg x 8
87kg x 10.5
Machine shoulder press
1 x 6-9 1 x 10-12
93kg x 8.5
74kg x 10
Pec fly
2 x 8-12
115kg x 11
96kg x 12
Single arm preacher curl
2 x 10-15
50kg x 10
43kg x 11
Stair master - 30 minutes
Great Saturday morning Upper sesh. Finished it off with 30 on the stairs
Standing rear delt cable fly
2 x 10-15
9.1kg x 12
6.8kg x 12
Chest supported t-bar row
1 x 6-9 1 x 10-12
50kg x 8
40kg x 10
Incline smith machine press
1 x 6-9 1 x 10-12
140kg x 9
120kg x 11
Mag grip lat pulldown
1 x 6-9 1 x 10-12
107kg x 8
87kg x 10.5
Machine shoulder press
1 x 6-9 1 x 10-12
93kg x 8.5
74kg x 10
Pec fly
2 x 8-12
115kg x 11
96kg x 12
Single arm preacher curl
2 x 10-15
50kg x 10
43kg x 11
Stair master - 30 minutes
Great Saturday morning Upper sesh. Finished it off with 30 on the stairs
Sunday: Lower
Machine hip abduction
2 x 10-15
126.5kg x 14.5
119.5kg x 13
Lying leg curl
2 x 6-10
90.5kg x 9.5
81kg x 10
Leg press
2 x 6-10
340kg x 11
320kg x 10
Single leg pin loaded leg press
2 x 8-12
91kg x 10
86kg x 10
45 degree hip extension
2 x 6-10
98kg x 8
91kg x 9
Ab machine
3 x 10-15
63kg x 13
63kg x 10
57kg x 9
Smashed legs early Sunday morning, really really good workout. Weights moving up nicely across the board. Rest Monday, and back into it Tuesday with pull.
Machine hip abduction
2 x 10-15
126.5kg x 14.5
119.5kg x 13
Lying leg curl
2 x 6-10
90.5kg x 9.5
81kg x 10
Leg press
2 x 6-10
340kg x 11
320kg x 10
Single leg pin loaded leg press
2 x 8-12
91kg x 10
86kg x 10
45 degree hip extension
2 x 6-10
98kg x 8
91kg x 9
Ab machine
3 x 10-15
63kg x 13
63kg x 10
57kg x 9
Smashed legs early Sunday morning, really really good workout. Weights moving up nicely across the board. Rest Monday, and back into it Tuesday with pull.
@Dumptruck mega weights. Very solid
LevButlerov
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Good stuff my brother, great to see you
Tuesday: Pull
Reverse pec fly
2 x 10-12
77.5kg x 11
68kg x 11
Single arm machine pulldown
2 x 8-12
110kg x 9
80kg x 10.5
Single arm chest supported machine row
2 x 8-12
104kg x 12
90kg x 12.5
Chest supported machine row - supinated grip
2 x 8-12
120kg x 10
100kg x 10
Bicep curl machine
3 x 10-15
70kg x 11
63kg x 11
57kg x 11
Rope hammer curl
3 x 10-15
33.8kg x 9.5
29.3kg x 10.5
27kg x 9.5
Tuesday afternoon pull session. Progressing nicely 14 weeks into this growth phase. Check in photo attached
Reverse pec fly
2 x 10-12
77.5kg x 11
68kg x 11
Single arm machine pulldown
2 x 8-12
110kg x 9
80kg x 10.5
Single arm chest supported machine row
2 x 8-12
104kg x 12
90kg x 12.5
Chest supported machine row - supinated grip
2 x 8-12
120kg x 10
100kg x 10
Bicep curl machine
3 x 10-15
70kg x 11
63kg x 11
57kg x 11
Rope hammer curl
3 x 10-15
33.8kg x 9.5
29.3kg x 10.5
27kg x 9.5
Tuesday afternoon pull session. Progressing nicely 14 weeks into this growth phase. Check in photo attached
Attachments
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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@Dumptruck great day 2 of the week with a pull day. very nice split routine. bicep curls and rope hammer was solid
Looking killer bro but it is a touch creepy how well that emoji works in that picture hahaha
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