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30 mins on the stairmaster would have you like me after 30 seconds with the missus
Sweating like a Gypsie with a mortgage
Was sick off work yesterday so today kinda just did a bit of this and that and didn’t record. Went in on my lunch break.
Still got some more cardio and fastening to do. Want to be leaner , as can carrying some fluff on hips.
Nothing special write now just the current situation
@Raptor Rep
No filters , just MT2 from Raptor!
Still got some more cardio and fastening to do. Want to be leaner , as can carrying some fluff on hips.
Nothing special write now just the current situation
@Raptor Rep
No filters , just MT2 from Raptor!
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LevButlerov
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You look good in the pics and nice meal pic
but you're saying you were sick and you did cardio? @Trenhead3cc
Nah no cardio yesterday did the day prior .You look good in the pics and nice meal pic
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got you
hope you are feeling better brother looking tanned and jacked
Feeling better bro @Raptor Rep was just a 1 day thing. Work and personal life been hectic lately. Missed a couple workouts. But on leave soon and hoping to get more in
Life been crazy with work and family around Xmas
Misses a couple workouts over last 2 weeks. Not overly impressed by it .
@Raptor Rep
Warm up sets not recorded
Leg extensions (life fitness)
100kg x 14
100kg x 12
100kg x 10
Inner thighs adduction ( new machine)
36kg x 14
36kg x 12
36kg x 9
Prone leg curl
54kg x 12
54kg x 10
54kg x 9
Pendulum squats
30kg x 14
30kg x 12
30kg x 9
Calf raises
4 x sets 155kg
Misses a couple workouts over last 2 weeks. Not overly impressed by it .
@Raptor Rep
Warm up sets not recorded
Leg extensions (life fitness)
100kg x 14
100kg x 12
100kg x 10
Inner thighs adduction ( new machine)
36kg x 14
36kg x 12
36kg x 9
Prone leg curl
54kg x 12
54kg x 10
54kg x 9
Pendulum squats
30kg x 14
30kg x 12
30kg x 9
Calf raises
4 x sets 155kg
It happends brother, life still needs us too. Can only do what you can when you can brother but honestly 2 missed workouts isnt going to hurt anything. More of the mental hit then anything else true?
still getting it done brother doesnt matter if you miss a couple
LevButlerov
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life crazy but good training still
@Trenhead3cc 100kgs on the ext and 54 on curls good pump, well done on legs!@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
Nah not even. Hey bro! How’s being a father treating you?! First Xmas coming up!Trenhead is massive true blue unit
Yeah brother Chrissie 1 for the little miss.
Got all the family coming over to ours makes it easier
Chest
@Raptor Rep
Warm up sets not included
Incline dumbbell press
45kg x 12
45kg x 7
Cable flys from high position (wide station)
17.5kg x 14
17.5kg x 12
Cable flys from low position (wide station)
12.5kg x 13
12.5kg x 11
Pec fly machine
60kg x 15
60kg x 12
Body weight dips
22
17
press machine
90kg x 13
90kg x 11
Tricep rope push downs
32.5kg x 15
32.5kg x 12
Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11
@Raptor Rep
Warm up sets not included
Incline dumbbell press
45kg x 12
45kg x 7
Cable flys from high position (wide station)
17.5kg x 14
17.5kg x 12
Cable flys from low position (wide station)
12.5kg x 13
12.5kg x 11
Pec fly machine
60kg x 15
60kg x 12
Body weight dips
22
17
press machine
90kg x 13
90kg x 11
Tricep rope push downs
32.5kg x 15
32.5kg x 12
Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11
LevButlerov
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Pressing overheads right? 90kgs all good on shoulder?
i like the flys you really got good angles today
@Trenhead3cc
Workout looks good.
Sorry chest press machinePressing overheads right? 90kgs all good on shoulder?
i like the flys you really got good angles today
@Trenhead3cc press machine and tricep rope pushdowns are good stuff! pec fly machine is also good. i love overhead rope extensions those are old school
Crushed it
Bros, one of the things I respect about you is your consistency. I like how you vary up the workouts as well. You keep things fun. @Trenhead3cc
Lots of different movements in here hitting it from every angle, very nice!
Definitely keep up the good work. I like the different cable flies that you're doing. @Trenhead3cc also, bodyweight dips are some of the best of the best.
Nice chest and tri workout mate. 45kg for 12 on incline dumbbell is big weight!
@Trenhead3cc 40 dips is solid. can you rip them off though in 1 shot? that would be a good challenge
Great job on the body weight dips, great job on the press machine, and I love the tricep rope push downs as well. @Trenhead3cc
Pigsy
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Love do dips, change angles to hit chest then triceps
LevButlerov
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chest press is a win
@Trenhead3cc Great chest workout right here!
fkn smashing it g
that is definitely fun.
@Trenhead3cc great work big fella, pushing some good weight getting some great workouts in
shoulders
@Raptor Rep
Just a quick shoulder workout this morning. Pump was good tho.
Struggling with sleep lately - kids keeping me up until like 10pm then after that time I’m trying to spend time with the wife and wind down. Living off 6 hours sleep a night at most. Functioning , but I need a lot more.
Standing cable rear delt flys
10kg x 16
10kg x 13
10kg x 11
Shoulder press -matrix plate loaded
80kg x 14
80kg x 10
Side lateral raises cable
10kg x 13
10kg x 11
Dumbbell lateral raises
17.5kg x 15
17.5kg x 12
Single dumbbell front delt raises palms underneath Charles glass variation
25kg x 14
25kg x 11
Shoulder shrugs on calf raise machine
155kg x 18
155kg x 14
@Raptor Rep
Just a quick shoulder workout this morning. Pump was good tho.
Struggling with sleep lately - kids keeping me up until like 10pm then after that time I’m trying to spend time with the wife and wind down. Living off 6 hours sleep a night at most. Functioning , but I need a lot more.
Standing cable rear delt flys
10kg x 16
10kg x 13
10kg x 11
Shoulder press -matrix plate loaded
80kg x 14
80kg x 10
Side lateral raises cable
10kg x 13
10kg x 11
Dumbbell lateral raises
17.5kg x 15
17.5kg x 12
Single dumbbell front delt raises palms underneath Charles glass variation
25kg x 14
25kg x 11
Shoulder shrugs on calf raise machine
155kg x 18
155kg x 14
LevButlerov
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time to get some of the night night stack in brother
On holidays now hopefully more sleep
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Get your sleep right, watch the changes in you body
With Xmas chaos and busy while trying to spend time with the family just trained at home with whatever I had, don’t have much but Better than nothing. And tomorrow is a write off to train.
Did all this while kids watch Moana
Merry Xmas to everyone
@Raptor Rep
Push ups
With 2 year old on my back
25
With 4 year old on my back
20
With 2 year old on my back
32
With 2 year old on my back
22
Close grip press on my knees
Holding 2 year old
20
Holding 2 year old
17
Holding 2 year old
15
10kg kettle bell front raises
35
29
25
10kg kettle bell concentration curls
31
25
22
Plank until failure
6 inch hold until failure
Scissor until failure
Crunches until failure
Did all this while kids watch Moana
Merry Xmas to everyone
@Raptor Rep
Push ups
With 2 year old on my back
25
With 4 year old on my back
20
With 2 year old on my back
32
With 2 year old on my back
22
Close grip press on my knees
Holding 2 year old
20
Holding 2 year old
17
Holding 2 year old
15
10kg kettle bell front raises
35
29
25
10kg kettle bell concentration curls
31
25
22
Plank until failure
6 inch hold until failure
Scissor until failure
Crunches until failure
LevButlerov
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Good to see you training even on Xmas
EVO family love your way @Trenhead3cc close grip press holding a 2 year old!!! IMPRESSIVE!
hope you had a great one with the family brother
You too bro !
I Warm up sets not recorded
Post Xmas workout. 27/12
@Raptor Rep
New pb for rep range on the 110kg smith incline press. , leaned up a little bit over last week or so. Still bit more to go.
Rear delt cable cross overs
10kg x 14
10kg x 12
Incline press - smith machine
110kg x 12
110kg x 8
Shoulder press machine
54kg x 13
54kg x 10
Pec fly machine
67.5kg x 13
67.5kg x 11
Cable flys from high position (wide station)
17.5kg x 14
17.5kg x 12
Dumbbell lateral raise
17.5kg x 15
17.5kg x 12
Cable flys from low position (wide station)
12.5kg x 14
12.5kg x 10
Underhand single dumbbell raise (Charles glass variation)
25kg x 14
25kg x 12
Various core exercises.
press machine
90kg x 16
90kg x 11
Post Xmas workout. 27/12
@Raptor Rep
New pb for rep range on the 110kg smith incline press. , leaned up a little bit over last week or so. Still bit more to go.
Rear delt cable cross overs
10kg x 14
10kg x 12
Incline press - smith machine
110kg x 12
110kg x 8
Shoulder press machine
54kg x 13
54kg x 10
Pec fly machine
67.5kg x 13
67.5kg x 11
Cable flys from high position (wide station)
17.5kg x 14
17.5kg x 12
Dumbbell lateral raise
17.5kg x 15
17.5kg x 12
Cable flys from low position (wide station)
12.5kg x 14
12.5kg x 10
Underhand single dumbbell raise (Charles glass variation)
25kg x 14
25kg x 12
Various core exercises.
press machine
90kg x 16
90kg x 11
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Merry christmas for the other day brother! Hope all is well at your end mate and you and the fam are enjoying the break.
Looking solid bro, chest is filling out proper now and getting that thick matured look
Merry Xmas to you and your family bro!Merry christmas for the other day brother! Hope all is well at your end mate and you and the fam are enjoying the break.
Looking solid bro, chest is filling out proper now and getting that thick matured look
LevButlerov
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abs coming in hard Xmas time
@Trenhead3cc and steak always a winlove your volume on shoulders just cut the overhead volume a bit please
@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Nice volume, and killer food
Nice workout mate. 17.5's for those reps on lateral raises is good weight.
Happy new year fam!
Looking forward to getting back into the gym and normal routine asap.
Been through bit of shit , ex said im no longer having my 10 year old. Told me 2 days before Xmas. She already had moved 3 hours away and wants maximum child support .
With my own young family and wife it does make things very difficult. I feel for all those seperated dads out there and also how it affects their gf/wives
Been making the most of this Xmas with my little kids and the wife and her family. (Mine are pretty much dead to me)
Thank god for training , body building . Support of my wife and the Evo community and Raptor team .
Not after any sympathy we all have our struggles and most people face worse in life. Just writing thoughts down, seem to help.
Peace love and happiness
Looking forward to getting back into the gym and normal routine asap.
Been through bit of shit , ex said im no longer having my 10 year old. Told me 2 days before Xmas. She already had moved 3 hours away and wants maximum child support .
With my own young family and wife it does make things very difficult. I feel for all those seperated dads out there and also how it affects their gf/wives
Been making the most of this Xmas with my little kids and the wife and her family. (Mine are pretty much dead to me)
Thank god for training , body building . Support of my wife and the Evo community and Raptor team .
Not after any sympathy we all have our struggles and most people face worse in life. Just writing thoughts down, seem to help.
Peace love and happiness
LevButlerov
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happy new year
@Trenhead3cc sorry about your ex, sounds shitty what she did@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Life can be cruel man, but I believe if you keep living right and putting out positivity, everything will come back to you in time.
I love this @Trenhead3cc.... great Dad!
It really does!
I haven't seen mine since 2018 and I'm just waiting for them to reconnect. I write letters to them once in a while in a journal I'll give them when I see them. My two sons (their half brothers) keep them updated about how I'm doing well since 2021 and it's just a matter of time now.
All things pass and everything evens out eventually.
Sorry to hear bro!
Thanks bro ! Sorry you dealing with this shit too
Thanks bro
LevButlerov
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Made me sad to read this
Luckily despite everything I've been through I still have my Faith and I know I'll reconnect with them in God's time and when it's best for them. I'm not prying or forcing the issue nor feeling sorry for myself anymore.
Keep us posted about your situation too brother, I understand.
That's awful brother.
Here's to 2026 and healing
Feel free to reach out on threema if you feel the need to.
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It is brother, this time of the year hit specially hard. It what lead me to drink and self harm. Thank God, I came out of it, now I live a life of positivity. Leave negativity behind me. Hopefully ive become a better manMade me sad to read this
LevButlerov
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You're a stronger person for it my brother
@Pigsy I know the feeling, thinking negative thoughts and turning to the bottle. You're strong not to! Turn to the gym, that is where the pain can be released.
EVO family loves you and supports you!
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And I love the EVO family. Help me so much to keep motivated and looking forward. And I love giving back to EVO familyYou're a stronger person for it my brother
Turn to the gym, that is where the pain can be released.
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Thanks bro ! Hope you had a good first Xmas as a dadThat's awful brother.
Here's to 2026 and healing
Feel free to reach out on threema if you feel the need to.
Glad you did bro and turned your life around massively . From where you came from to going for and getting this pro card in 2026
I try not to worry too much anymore . As my problems although may seem big to me , but in reality millions of people would trade their problems for my own. And need to focus on the positives in my life.
Warm up sets not recorded
@Raptor Rep
Had to mix it up a fair bit. Gym was packed as expected Jan 2nd -
Had to do a push session for 1st workout of the year.
Closing in on 1 year with @Raptor Labs
Progress over the last year had been great.
No bad pins or reactions from any Raptor oils! Clean quality gear.
And Raptor MT2 working a treat. For this previous albino !
Rear delt cable cross overs
10kg x 14
10kg x 12
Incline dumbbell press
45kg x 13
45kg x 8
Shoulder press machine
54kg x 12
54kg x 10
Cable flys from high position
22.5kg x 16
22.5kg x 13
Cable flys from low position
13.5kg x 14
13.5kg x 11
Dumbbell lateral raise
17.5kg x 15
17.5kg x 12
Underhand single dumbbell raise (Charles glass variation)
25kg x 16
25kg x 13
Pec fly machine
67.5kg x 12
67.5kg x 10
Various core exercises.
(Wasn’t done , so threw in a few more)
V bar tricep push down
40kg x 15
40kg x 12
Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11
press machine (machine max weight)
90kg x 17
90kg x 12
@Raptor Rep
Had to mix it up a fair bit. Gym was packed as expected Jan 2nd -
Had to do a push session for 1st workout of the year.
Closing in on 1 year with @Raptor Labs
Progress over the last year had been great.
No bad pins or reactions from any Raptor oils! Clean quality gear.
And Raptor MT2 working a treat. For this previous albino !
Rear delt cable cross overs
10kg x 14
10kg x 12
Incline dumbbell press
45kg x 13
45kg x 8
Shoulder press machine
54kg x 12
54kg x 10
Cable flys from high position
22.5kg x 16
22.5kg x 13
Cable flys from low position
13.5kg x 14
13.5kg x 11
Dumbbell lateral raise
17.5kg x 15
17.5kg x 12
Underhand single dumbbell raise (Charles glass variation)
25kg x 16
25kg x 13
Pec fly machine
67.5kg x 12
67.5kg x 10
Various core exercises.
(Wasn’t done , so threw in a few more)
V bar tricep push down
40kg x 15
40kg x 12
Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11
press machine (machine max weight)
90kg x 17
90kg x 12
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LevButlerov
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jan 2nd ton of people new year resolution
@Trenhead3cc you still pumped it well good pec worki like your pic you cleaned up really leaning out year end and nice egg meal!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Yep looking great there mate!
Thanks bro
Gonna be that way in the gym for awhile now sadly, you got in a nice session though
hate the start of year in gym brother at least you got it done
That sucks mate. Hopefully you can work something out so you keep a relationship with your daughter. At least it sounds like you've got the rest of your family to give support / keep you occupied.
Smashed this workout mate! 'Wasn't done' sounds like the energy and motivation was high! 45kg incline dumbbell is wild!
Looking really good in the photo too! Can see what you mean about the MT2... Looking nice and tanned.
Not in the standard order I would train it , but gym was busy even at 9pm
And can’t pose for shit or engage what I want to. Need to get into posing from YouTube tutorials
Warm up sets not recorded
@Raptor Rep
Mag grip lat pull down (new pb weight)
110kg x 10
110kg x 8
Meadows row
25kg x 14
25kg x 12
Cable side pull downs
21.25kg x 14
21.25kg x 11
Chest supported t bar rows
60kg x 12
60kg x 10
Straight arm rope pull down
32.5kg x 13
32.5kg x 10
Seated close grip row
100kg x 12
100kg x 10
Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10
Roman chair- 32kg. (2 x 16kg kettle bells)
14
12
Alternating dumbbell curls
20kg x 12
20kg x 9
And can’t pose for shit or engage what I want to. Need to get into posing from YouTube tutorials
Warm up sets not recorded
@Raptor Rep
Mag grip lat pull down (new pb weight)
110kg x 10
110kg x 8
Meadows row
25kg x 14
25kg x 12
Cable side pull downs
21.25kg x 14
21.25kg x 11
Chest supported t bar rows
60kg x 12
60kg x 10
Straight arm rope pull down
32.5kg x 13
32.5kg x 10
Seated close grip row
100kg x 12
100kg x 10
Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10
Roman chair- 32kg. (2 x 16kg kettle bells)
14
12
Alternating dumbbell curls
20kg x 12
20kg x 9
Attachments
A Happier New Year brother. That’s a heavy hand to be dealt, especially the way it was done no bro deserves that.
The fact you’re present for your younger kids, standing strong for your wife, still finding a way to train and keep your head as straight as you can says alot too legend. Life can take things from us, but it can’t take who we choose to be.
Respect to you for speaking on separated dads too that road isn’t easy. Women weaponising children cand land some of the heaviest blows but staying solid and consistent will pay off in the long run. You’re not alone in this, even when it feels like it.
Wishing you peace, strength, and momentum moving forward ledge. One day at a time brother you’ve got more in the tank than you realise.
Thanks bro! Much love!A Happier New Year brother. That’s a heavy hand to be dealt, especially the way it was done no bro deserves that.
The fact you’re present for your younger kids, standing strong for your wife, still finding a way to train and keep your head as straight as you can says alot too legend. Life can take things from us, but it can’t take who we choose to be.
Respect to you for speaking on separated dads too that road isn’t easy. Women weaponising children cand land some of the heaviest blows but staying solid and consistent will pay off in the long run. You’re not alone in this, even when it feels like it.
Wishing you peace, strength, and momentum moving forward ledge. One day at a time brother you’ve got more in the tank than you realise.
LevButlerov
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That looks like a back double, nice back and arms
but sure work on the posing it will only help @Trenhead3cc and i like the training good volume on close grip
@Trenhead3cc always good to see you post up an update. You certainly know how to put together an excellent workout. I like the high volume.
I should but I don’t talk to anyone at the gym or locally not many people compete I’m a small town country boy
Chest-supported T-bar rows and straight-arm rope pull-downs are really good back-to-back and nice finish on the Roman chairs. Those are no joke. @Trenhead3cc
Great job on this man. The chest-supported T-bar rows and straight-arm rope pull-downs are on point. @Trenhead3cc also gotta love the seated close-grip rows.
@Trenhead3cc Bros, that's crazy your gym is still packed at 9 p.m. Usually my gym is the most crowded around 5 or 6 p.m. when people get out of work.
It's a good workout that you put together. I like when I see hardcore iron training like this. It shows that you are legit. @Trenhead3cc
lookin good brother
annoying gotta deal with busy gyms for a few weeks with the new years resolutioners
Yeah man , but it’s ok , people trying to better themselves can’t be too annoyed about that
@Trenhead3cc looking good brother keep up the good work
@Trenhead3cc awesome workout right here!
Legs
Warm up sets not recorded
@Raptor Rep
Seated leg curl
85.5kg x 14
85.5kg x 11
Incline leg press
310kg x 12
350kg x 8
Pendulum squats (Hamstrings were killing me here)
35kg x 12
35kg x 10
Leg extensions (life fitness)
100kg x 12
100kg x 10
Seated Calf raises
4 x sets 50kg to failure
Warm up sets not recorded
@Raptor Rep
Seated leg curl
85.5kg x 14
85.5kg x 11
Incline leg press
310kg x 12
350kg x 8
Pendulum squats (Hamstrings were killing me here)
35kg x 12
35kg x 10
Leg extensions (life fitness)
100kg x 12
100kg x 10
Seated Calf raises
4 x sets 50kg to failure
LevButlerov
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good leg day real pump there on the incline leg press
350!@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
Pigsy
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Got to move big weight if you want big legsgood leg day real pump there on the incline leg press
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
Love the pendulums brother, 35kg is a decent weight on those
Yeah doesn’t seem like much but it does burn . Especially after the leg press
solid leg day brother
Warm up sets not recorded
@Raptor Rep
Had a shit sleep last night, maybe 4-5 hours broken sleep. 40 degree Celsius day. Kids up early. 630am.
Training at 10am. Halfway through struggled a bit I Think a little dehydrated from the day prior.
Also today is 36 degrees . And quite warm in the gym.
47.5 kg incline press. 50kg I’m coming for ya.
Rear delt cable cross overs
10kg x 16
10kg x 12
Rear delt machine flys
40kg x 12
40kg x 10
Incline dumbbell press
47.5kg x 11
47.5kg x 7
Shoulder press machine
54kg x 12
54kg x 10
Cable flys from high position (wide station)
17.5kg x 14
17.5kg x 12
Cable flys from low position (wide station)
10kg x 14
10kg x 12
Dumbbell lateral raise
17.5kg x 16
17.5kg x 12
Underhand single dumbbell raise (Charles glass variation)
27.5kg x 13
27.5kg x 11
Pec fly machine
67.5kg x 12
67.5kg x 10
Various core exercises.
press machine (machine max weight)
90kg x 20
90kg x 15
@Raptor Rep
Had a shit sleep last night, maybe 4-5 hours broken sleep. 40 degree Celsius day. Kids up early. 630am.
Training at 10am. Halfway through struggled a bit I Think a little dehydrated from the day prior.
Also today is 36 degrees . And quite warm in the gym.
47.5 kg incline press. 50kg I’m coming for ya.
Rear delt cable cross overs
10kg x 16
10kg x 12
Rear delt machine flys
40kg x 12
40kg x 10
Incline dumbbell press
47.5kg x 11
47.5kg x 7
Shoulder press machine
54kg x 12
54kg x 10
Cable flys from high position (wide station)
17.5kg x 14
17.5kg x 12
Cable flys from low position (wide station)
10kg x 14
10kg x 12
Dumbbell lateral raise
17.5kg x 16
17.5kg x 12
Underhand single dumbbell raise (Charles glass variation)
27.5kg x 13
27.5kg x 11
Pec fly machine
67.5kg x 12
67.5kg x 10
Various core exercises.
press machine (machine max weight)
90kg x 20
90kg x 15
LevButlerov
Veteran Mod
Head Moderator
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bad sleep but you can train fine right? maybe add a nap
how is your shoulder?
Tried to nap this afternoon with the 4 year old. Forced him into a nap haha. I got like 40. Min.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
naps are a win
Putting him to bed next 20 min and going for another 1hour nap
50kg easy for you brother hopefully make the sleep up tonight
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