Approved Log IFBB Debut - Road to the Bodybuilding Stage 2026 Journal with Raptor Labs

[JackedPingu]

Hey all, welcome to my log for 2026.

Sponsored and supported by the best @Raptor Labs @Raptor Rep

I've been with my coach for coming up to 3 years, for those of you that haven't seen them feel free to check out my previous two logs showcasing my progress and journey from a natural overweight lifter to enhanced and pushing to compete in IFBB. (linked below in my signature)

I'm 30 and hyper competitive, I mainly hit the gym for my mental health but the reason I'm competing is to honour my best mate that got me into the gym, he took his own life which is why I stopped messing around and got a coach to get serious.

I previously wanted to compete in Classic Physique but I'm someone that listens to those around me and agreed that my genetics are better suited for me to pursue Bodybuilding rather than limiting myself to classic and then also not being happy that I held myself back as well.

The goal will be to compete in the heavyweight division (under 102kg) in either season C 2026 or season A 2027 depending on growth and life, I am getting married in April and have a lot on my plate personally. I respond exceptionally well to compounds and tend to grow quite quick, I'm very thankful for the genetics I have in that regard.

Height: 5'10 (previously thought to be 5'9 but is actually between 5'10-5'10.5)
Weight: 104kg
Current phase: Bridging maintenance/slight cut going back into a growth phase.

Currently running 5iu HGH before bed, 225mg Test E and 60mg EQ a week along side 2mg Retatrutide to control appetite; I'm a massive eater.

My next push begins end of January pending bloods and I will be running Test, EQ (low dose this time), Primo, HGH and some Mast as well.

Current calories,

Training day: 3142 calories made up of 225.2g Protein, Carbs 451.5g and Fats at 48.3g
Rest day: 2687 calories made up of 238.8g Protein, 300.8g Carbs and 55.7g Fats.

Daily I aim for 8,000 steps currently and 10 minutes of LISS 4x a week.

For this log I only do what my coach prescribes across the board, I pay for his services and fully trust the direction he takes me; he has many of his clients on this forum and many clients that have also competed - he knows his stuff.

I'm very much looking forward to sharing this journey with you all and here is to a great 2026.

 

[Kopite67]

Hey all, welcome to my log for 2026.

Sponsored and supported by the best @Raptor Labs @Raptor Rep

I've been with my coach for coming up to 3 years, for those of you that haven't seen them feel free to check out my previous two logs showcasing my progress and journey from a natural overweight lifter to enhanced and pushing to compete in IFBB. (linked below in my signature)

I'm 30 and hyper competitive, I mainly hit the gym for my mental health but the reason I'm competing is to honour my best mate that got me into the gym, he took his own life which is why I stopped messing around and got a coach to get serious.

I previously wanted to compete in Classic Physique but I'm someone that listens to those around me and agreed that my genetics are better suited for me to pursue Bodybuilding rather than limiting myself to classic and then also not being happy that I held myself back as well.

The goal will be to compete in the heavyweight division (under 102kg) in either season C 2026 or season A 2027 depending on growth and life, I am getting married in April and have a lot on my plate personally. I respond exceptionally well to compounds and tend to grow quite quick, I'm very thankful for the genetics I have in that regard.

Height: 5'10 (previously thought to be 5'9 but is actually between 5'10-5'10.5)
Weight: 104kg
Current phase: Bridging maintenance/slight cut going back into a growth phase.

Currently running 5iu HGH before bed, 225mg Test E and 60mg EQ a week along side 2mg Retatrutide to control appetite; I'm a massive eater.

My next push begins end of January pending bloods and I will be running Test, EQ (low dose this time), Primo, HGH and some Mast as well.

Current calories,

Training day: 3142 calories made up of 225.2g Protein, Carbs 451.5g and Fats at 48.3g
Rest day: 2687 calories made up of 238.8g Protein, 300.8g Carbs and 55.7g Fats.

Daily I aim for 8,000 steps currently and 10 minutes of LISS 4x a week.

For this log I only do what my coach prescribes across the board, I pay for his services and fully trust the direction he takes me; he has many of his clients on this forum and many clients that have also competed - he knows his stuff.

I'm very much looking forward to sharing this journey with you all and here is to a great 2026.
View attachment 162723View attachment 162724

Will be following along with great interest brother. I am sure your friend is smiling down on this

 

[SavantSpore]

Hell's yeah brother! Excited to follow this one! Subscribe! You're going to kill.it! In great hands with Raptor!

 

[LevButlerov]

Hey all, welcome to my log for 2026.

Sponsored and supported by the best @Raptor Labs @Raptor Rep

I've been with my coach for coming up to 3 years, for those of you that haven't seen them feel free to check out my previous two logs showcasing my progress and journey from a natural overweight lifter to enhanced and pushing to compete in IFBB. (linked below in my signature)

I'm 30 and hyper competitive, I mainly hit the gym for my mental health but the reason I'm competing is to honour my best mate that got me into the gym, he took his own life which is why I stopped messing around and got a coach to get serious.

I previously wanted to compete in Classic Physique but I'm someone that listens to those around me and agreed that my genetics are better suited for me to pursue Bodybuilding rather than limiting myself to classic and then also not being happy that I held myself back as well.

The goal will be to compete in the heavyweight division (under 102kg) in either season C 2026 or season A 2027 depending on growth and life, I am getting married in April and have a lot on my plate personally. I respond exceptionally well to compounds and tend to grow quite quick, I'm very thankful for the genetics I have in that regard.

Height: 5'10 (previously thought to be 5'9 but is actually between 5'10-5'10.5)
Weight: 104kg
Current phase: Bridging maintenance/slight cut going back into a growth phase.

Currently running 5iu HGH before bed, 225mg Test E and 60mg EQ a week along side 2mg Retatrutide to control appetite; I'm a massive eater.

My next push begins end of January pending bloods and I will be running Test, EQ (low dose this time), Primo, HGH and some Mast as well.

Current calories,

Training day: 3142 calories made up of 225.2g Protein, Carbs 451.5g and Fats at 48.3g
Rest day: 2687 calories made up of 238.8g Protein, 300.8g Carbs and 55.7g Fats.

Daily I aim for 8,000 steps currently and 10 minutes of LISS 4x a week.

For this log I only do what my coach prescribes across the board, I pay for his services and fully trust the direction he takes me; he has many of his clients on this forum and many clients that have also competed - he knows his stuff.

I'm very much looking forward to sharing this journey with you all and here is to a great 2026.
View attachment 162723View attachment 162724

welcome back to the EVO family @JackedPingu you look massive and you've put on some serious size as well, lean too!
Looking forward to you stepping on stage in 2026, big win coming for Team Raptor @Raptor Labs @Raptor Rep

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Raptor Rep]

keen for the new log

 

[BeMe]

Hey all, welcome to my log for 2026.

Sponsored and supported by the best @Raptor Labs @Raptor Rep

I've been with my coach for coming up to 3 years, for those of you that haven't seen them feel free to check out my previous two logs showcasing my progress and journey from a natural overweight lifter to enhanced and pushing to compete in IFBB. (linked below in my signature)

I'm 30 and hyper competitive, I mainly hit the gym for my mental health but the reason I'm competing is to honour my best mate that got me into the gym, he took his own life which is why I stopped messing around and got a coach to get serious.

I previously wanted to compete in Classic Physique but I'm someone that listens to those around me and agreed that my genetics are better suited for me to pursue Bodybuilding rather than limiting myself to classic and then also not being happy that I held myself back as well.

The goal will be to compete in the heavyweight division (under 102kg) in either season C 2026 or season A 2027 depending on growth and life, I am getting married in April and have a lot on my plate personally. I respond exceptionally well to compounds and tend to grow quite quick, I'm very thankful for the genetics I have in that regard.

Height: 5'10 (previously thought to be 5'9 but is actually between 5'10-5'10.5)
Weight: 104kg
Current phase: Bridging maintenance/slight cut going back into a growth phase.

Currently running 5iu HGH before bed, 225mg Test E and 60mg EQ a week along side 2mg Retatrutide to control appetite; I'm a massive eater.

My next push begins end of January pending bloods and I will be running Test, EQ (low dose this time), Primo, HGH and some Mast as well.

Current calories,

Training day: 3142 calories made up of 225.2g Protein, Carbs 451.5g and Fats at 48.3g
Rest day: 2687 calories made up of 238.8g Protein, 300.8g Carbs and 55.7g Fats.

Daily I aim for 8,000 steps currently and 10 minutes of LISS 4x a week.

For this log I only do what my coach prescribes across the board, I pay for his services and fully trust the direction he takes me; he has many of his clients on this forum and many clients that have also competed - he knows his stuff.

I'm very much looking forward to sharing this journey with you all and here is to a great 2026.
View attachment 162723View attachment 162724

Really only 104kg at 5'10"? I woulda had you pegged much heavier. That's going to be a great advantage for competing. You look huge for your weight class. Really impressive physique you've built and I'm sure your bro is really proud of all you've achieved in his memory

 

[HarleyGuy]

Hey all, welcome to my log for 2026.

Sponsored and supported by the best @Raptor Labs @Raptor Rep

I've been with my coach for coming up to 3 years, for those of you that haven't seen them feel free to check out my previous two logs showcasing my progress and journey from a natural overweight lifter to enhanced and pushing to compete in IFBB. (linked below in my signature)

I'm 30 and hyper competitive, I mainly hit the gym for my mental health but the reason I'm competing is to honour my best mate that got me into the gym, he took his own life which is why I stopped messing around and got a coach to get serious.

I previously wanted to compete in Classic Physique but I'm someone that listens to those around me and agreed that my genetics are better suited for me to pursue Bodybuilding rather than limiting myself to classic and then also not being happy that I held myself back as well.

The goal will be to compete in the heavyweight division (under 102kg) in either season C 2026 or season A 2027 depending on growth and life, I am getting married in April and have a lot on my plate personally. I respond exceptionally well to compounds and tend to grow quite quick, I'm very thankful for the genetics I have in that regard.

Height: 5'10 (previously thought to be 5'9 but is actually between 5'10-5'10.5)
Weight: 104kg
Current phase: Bridging maintenance/slight cut going back into a growth phase.

Currently running 5iu HGH before bed, 225mg Test E and 60mg EQ a week along side 2mg Retatrutide to control appetite; I'm a massive eater.

My next push begins end of January pending bloods and I will be running Test, EQ (low dose this time), Primo, HGH and some Mast as well.

Current calories,

Training day: 3142 calories made up of 225.2g Protein, Carbs 451.5g and Fats at 48.3g
Rest day: 2687 calories made up of 238.8g Protein, 300.8g Carbs and 55.7g Fats.

Daily I aim for 8,000 steps currently and 10 minutes of LISS 4x a week.

For this log I only do what my coach prescribes across the board, I pay for his services and fully trust the direction he takes me; he has many of his clients on this forum and many clients that have also competed - he knows his stuff.

I'm very much looking forward to sharing this journey with you all and here is to a great 2026.
View attachment 162723View attachment 162724

That is a dense 230lbs brother! Welcome back, will be following.
I love your Test/EQ/Primo/Mast stack with HGH.

 

[JackedPingu]

Will be following along with great interest brother. I am sure your friend is smiling down on this

Thank you brother

welcome back to the EVO family @JackedPingu you look massive and you've put on some serious size as well, lean too!
Looking forward to you stepping on stage in 2026, big win coming for Team Raptor @Raptor Labs @Raptor Rep

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Thank you brother, appreciate you.

Really only 104kg at 5'10"? I woulda had you pegged much heavier. That's going to be a great advantage for competing. You look huge for your weight class. Really impressive physique you've built and I'm sure your bro is really proud of all you've achieved in his memory

Haha thank you, keen to see what I look like at 110kg; I hope he is too brother

That is a dense 230lbs brother! Welcome back, will be following.
I love your Test/EQ/Primo/Mast stack with HGH.

Thank you muchly.

 

[JackedPingu]

Check in update:

Coach happy, no muscle mass lost but have come in leaner whilst having a break.

Small tweak to compounds whilst still in the cruise phase.

Test E: 157mg a week
Primo E: 157mg a week
EQ: currently removed
Total anabolic load 314mg which I feel fantastic on when cruising around this level.
HGH: 5iu pre bed.
Reta: 2.5mg for this week, will assess and see what is needed next week.

Calories unchanged, training this week will be 2-3 reps in reserve to ease back into training as I’ve had some time off over Christmas.

Let’s get back to cooking. @Raptor Rep

 

[LevButlerov]

Thank you brother, appreciate you.

EVO family support your way @JackedPingu

Check in update:

Coach happy, no muscle mass lost but have come in leaner whilst having a break.

Small tweak to compounds whilst still in the cruise phase.

Test E: 157mg a week
Primo E: 157mg a week
EQ: currently removed
Total anabolic load 314mg which I feel fantastic on when cruising around this level.
HGH: 5iu pre bed.
Reta: 2.5mg for this week, will assess and see what is needed next week.

Calories unchanged, training this week will be 2-3 reps in reserve to ease back into training as I’ve had some time off over Christmas.

Let’s get back to cooking. @Raptor Rep

eq gone lets see how you feel

 

[HarleyGuy]

Check in update:

Coach happy, no muscle mass lost but have come in leaner whilst having a break.

Small tweak to compounds whilst still in the cruise phase.

Test E: 157mg a week
Primo E: 157mg a week
EQ: currently removed
Total anabolic load 314mg which I feel fantastic on when cruising around this level.
HGH: 5iu pre bed.
Reta: 2.5mg for this week, will assess and see what is needed next week.

Calories unchanged, training this week will be 2-3 reps in reserve to ease back into training as I’ve had some time off over Christmas.

Let’s get back to cooking. @Raptor Rep

Great looking cruise and the RIR is a good idea after a deload.

 

[Raptor Rep]

Check in update:

Coach happy, no muscle mass lost but have come in leaner whilst having a break.

Small tweak to compounds whilst still in the cruise phase.

Test E: 157mg a week
Primo E: 157mg a week
EQ: currently removed
Total anabolic load 314mg which I feel fantastic on when cruising around this level.
HGH: 5iu pre bed.
Reta: 2.5mg for this week, will assess and see what is needed next week.

Calories unchanged, training this week will be 2-3 reps in reserve to ease back into training as I’ve had some time off over Christmas.

Let’s get back to cooking. @Raptor Rep

bout damn time

 

[Coolguy]

hes back!! Let's fucking go brother. Love you and your work

 

[JackedPingu]

EVO family support your way @JackedPingu

eq gone lets see how you feel

I reckon much better back on primo, I’ve missed it.

Great looking cruise and the RIR is a good idea after a deload.

Thanks brother

bout damn time

Yea okay buddddy

hes back!! Let's fucking go brother. Love you and your work

much love brother, thank you for the support

 

[JackedPingu]

Easing into training with 2-3 RIR, gym is insanely busy it’s so painful this time of year.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
120kg x 6

Incline smith press
40kg x 7
60kg x 8

Flat press
35kg x 10
57.5kg x 10

Long d handle tricep extension
5kg x 10
10kg x 7
15kg x 10
10kg x 10

Pushdowns
20kg x 10
15kg x 12

Will be back to proper rep range tracking in another 2 weeks. @Raptor Rep

 

[LevButlerov]

I reckon much better back on primo, I’ve missed it.

everyone has primo love but can you get some proviron? @JackedPingu

Easing into training with 2-3 RIR, gym is insanely busy it’s so painful this time of year.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
120kg x 6

Incline smith press
40kg x 7
60kg x 8

Flat press
35kg x 10
57.5kg x 10

Long d handle tricep extension
5kg x 10
10kg x 7
15kg x 10
10kg x 10

Pushdowns
20kg x 10
15kg x 12

Will be back to proper rep range tracking in another 2 weeks. @Raptor Rep

good volume seated incline 120kg is a big move!

 

[HarleyGuy]

Easing into training with 2-3 RIR, gym is insanely busy it’s so painful this time of year.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
120kg x 6

Incline smith press
40kg x 7
60kg x 8

Flat press
35kg x 10
57.5kg x 10

Long d handle tricep extension
5kg x 10
10kg x 7
15kg x 10
10kg x 10

Pushdowns
20kg x 10
15kg x 12

Will be back to proper rep range tracking in another 2 weeks. @Raptor Rep

Nice work leaving 2-3 RIR. Steady as she goes.

Yes all the "January 1st is when I start losing weight" people are in there until Valentine's Day and they're gone, just wait it out. LOL it's like clockwork!

 

[Raptor Rep]

Easing into training with 2-3 RIR, gym is insanely busy it’s so painful this time of year.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
120kg x 6

Incline smith press
40kg x 7
60kg x 8

Flat press
35kg x 10
57.5kg x 10

Long d handle tricep extension
5kg x 10
10kg x 7
15kg x 10
10kg x 10

Pushdowns
20kg x 10
15kg x 12

Will be back to proper rep range tracking in another 2 weeks. @Raptor Rep

one day you be a man hey @BodyMonster34

 

[JackedPingu]

everyone has primo love but can you get some proviron? @JackedPingu

good volume seated incline 120kg is a big move!

Great question, if I ever need it I’ll let you know!

Thanks brother, we’re getting there.

Nice work leaving 2-3 RIR. Steady as she goes.

Yes all the "January 1st is when I start losing weight" people are in there until Valentine's Day and they're gone, just wait it out. LOL it's like clockwork!

Steady for sure, don’t want to have a setback getting back into it.

Yea, trained slightly later today and it was better.

one day you be a man hey @BodyMonster34

Before you will be.

 

[JackedPingu]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

 

[Raptor Rep]

keep it up

 

[LevButlerov]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

back and bis destroyed @JackedPingu dont see any pull ups, you know my pull up request right? can you do some?

 

[Mobster]

I've seen an awful lot whop DON'T need to do the one arm stuff. Esp so on Pulldowns

 

[stevesmi]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

@JackedPingu good job on this training. It's nice and steady. I like that you're hitting two or three sets per exercise keeping it simple.

 

[ceo]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

Bros, you got some good training right there. The hammer, string plate loaded, pulled down, and the cable pull over looking solid all the way. @JackedPingu

 

[Ulter]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

Looking really good on the cable pullovers and dual D handle small stack bicep curl. @JackedPingu you're mixing stuff up pretty good.

 

[ROIDDERS]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

@JackedPingu I love the training update. Good job on the back and biceps. The Hammer Strength plate-loaded pull-downs also look really solid and the cable pull-overs.

 

[2Thick]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

training update is amazing. you are doing a lot on this one. cable pullovers are always A_+ @JackedPingu

 

[RoySimpson]

Training update, back and bis; still RIR


Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 11

Dual d handle cable row
60kg x 7
90kg x 8

Hammer strength plate loaded pulldown
40kg x 5
100kg x 8

Single arm dumbbell preacher curl
10kg x 13
9kg x 12

Cable pullovers
26.25kg x 15

Dual d handle small stack bicep curl
11.25kg x 12

@Raptor Rep

@JackedPingu cannot go wrong with back & bi's!!

 

[JackedPingu]

@JackedPingu good job on this training. It's nice and steady. I like that you're hitting two or three sets per exercise keeping it simple.

Thanks brother!

Bros, you got some good training right there. The hammer, string plate loaded, pulled down, and the cable pull over looking solid all the way. @JackedPingu

Cheers legend

Looking really good on the cable pullovers and dual D handle small stack bicep curl. @JackedPingu you're mixing stuff up pretty good.

Cable pullovers hit different hey

@JackedPingu I love the training update. Good job on the back and biceps. The Hammer Strength plate-loaded pull-downs also look really solid and the cable pull-overs.

training update is amazing. you are doing a lot on this one. cable pullovers are always A_+ @JackedPingu

Thank you

@JackedPingu cannot go wrong with back & bi's!!

That’s it brother.

 

[JackedPingu]

Here’s my leg day from this week, coach happy with check in on the weekend.

Only changes are reducing volume and returning to full failure training this week as I’ve bounced back super well.

Seated Calf Raises
20kg x 15
30kg x 7
40kg x 15
30kg x 12

Adductor
27.5kg x 15 Start heavier
57.5kg x 10
80kg x 5
117.5kg x 10
87.5kg x 12

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
65kg x 7
87.5kg x 8
80kg x 10

Banded single leg extension
12.5kg x 12
35kg x 12

ISO LATERAL LEG PRESS
120kg x 10
200kg x 12

Leg Extensions
80kg x 12

Single hand d neutral pull-down
20kg x 10
35kg x 5
50kg x 10

 

[2Thick]

Here’s my leg day from this week, coach happy with check in on the weekend.

Only changes are reducing volume and returning to full failure training this week as I’ve bounced back super well.

Seated Calf Raises
20kg x 15
30kg x 7
40kg x 15
30kg x 12

Adductor
27.5kg x 15 Start heavier
57.5kg x 10
80kg x 5
117.5kg x 10
87.5kg x 12

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
65kg x 7
87.5kg x 8
80kg x 10

Banded single leg extension
12.5kg x 12
35kg x 12

ISO LATERAL LEG PRESS
120kg x 10
200kg x 12

Leg Extensions
80kg x 12

Single hand d neutral pull-down
20kg x 10
35kg x 5
50kg x 10

@JackedPingu Really good job on these exercises. You are killing this. This is a great leg session for sure.

 

[Freki]

Here’s my leg day from this week, coach happy with check in on the weekend.

Only changes are reducing volume and returning to full failure training this week as I’ve bounced back super well.

Seated Calf Raises
20kg x 15
30kg x 7
40kg x 15
30kg x 12

Adductor
27.5kg x 15 Start heavier
57.5kg x 10
80kg x 5
117.5kg x 10
87.5kg x 12

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
65kg x 7
87.5kg x 8
80kg x 10

Banded single leg extension
12.5kg x 12
35kg x 12

ISO LATERAL LEG PRESS
120kg x 10
200kg x 12

Leg Extensions
80kg x 12

Single hand d neutral pull-down
20kg x 10
35kg x 5
50kg x 10

Nice session
Who's your coach?

 

[Kopite67]

Here’s my leg day from this week, coach happy with check in on the weekend.

Only changes are reducing volume and returning to full failure training this week as I’ve bounced back super well.

Seated Calf Raises
20kg x 15
30kg x 7
40kg x 15
30kg x 12

Adductor
27.5kg x 15 Start heavier
57.5kg x 10
80kg x 5
117.5kg x 10
87.5kg x 12

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
65kg x 7
87.5kg x 8
80kg x 10

Banded single leg extension
12.5kg x 12
35kg x 12

ISO LATERAL LEG PRESS
120kg x 10
200kg x 12

Leg Extensions
80kg x 12

Single hand d neutral pull-down
20kg x 10
35kg x 5
50kg x 10

Great leg session brother. Hit every angle possible there

 

[LevButlerov]

Here’s my leg day from this week, coach happy with check in on the weekend.

Only changes are reducing volume and returning to full failure training this week as I’ve bounced back super well.

Seated Calf Raises
20kg x 15
30kg x 7
40kg x 15
30kg x 12

Adductor
27.5kg x 15 Start heavier
57.5kg x 10
80kg x 5
117.5kg x 10
87.5kg x 12

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
65kg x 7
87.5kg x 8
80kg x 10

Banded single leg extension
12.5kg x 12
35kg x 12

ISO LATERAL LEG PRESS
120kg x 10
200kg x 12

Leg Extensions
80kg x 12

Single hand d neutral pull-down
20kg x 10
35kg x 5
50kg x 10

big leg day wow

 

[Raptor Rep]

Here’s my leg day from this week, coach happy with check in on the weekend.

Only changes are reducing volume and returning to full failure training this week as I’ve bounced back super well.

Seated Calf Raises
20kg x 15
30kg x 7
40kg x 15
30kg x 12

Adductor
27.5kg x 15 Start heavier
57.5kg x 10
80kg x 5
117.5kg x 10
87.5kg x 12

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
65kg x 7
87.5kg x 8
80kg x 10

Banded single leg extension
12.5kg x 12
35kg x 12

ISO LATERAL LEG PRESS
120kg x 10
200kg x 12

Leg Extensions
80kg x 12

Single hand d neutral pull-down
20kg x 10
35kg x 5
50kg x 10

good job bob

 

[ceo]

Thanks brother!

Cheers legend

Cable pullovers hit different hey



Thank you

That’s it brother.

bros you doing good all things considered. if you were a BBC like me imagine where you would be.. you would be unstoppable

 

[Tiger Salman Khan]

Here’s my leg day from this week, coach happy with check in on the weekend.

Only changes are reducing volume and returning to full failure training this week as I’ve bounced back super well.

Seated Calf Raises
20kg x 15
30kg x 7
40kg x 15
30kg x 12

Adductor
27.5kg x 15 Start heavier
57.5kg x 10
80kg x 5
117.5kg x 10
87.5kg x 12

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
65kg x 7
87.5kg x 8
80kg x 10

Banded single leg extension
12.5kg x 12
35kg x 12

ISO LATERAL LEG PRESS
120kg x 10
200kg x 12

Leg Extensions
80kg x 12

Single hand d neutral pull-down
20kg x 10
35kg x 5
50kg x 10

@JackedPingu leg day looks strong......

 

[JackedPingu]

@JackedPingu Really good job on these exercises. You are killing this. This is a great leg session for sure.

Thank you legend

Nice session
Who's your coach?

Cheers bro, I’m with passive hulk; he mostly posts on EF.

Great leg session brother. Hit every angle possible there

Thank you brother

big leg day wow

We don’t mess around here

good job bob

Thanks dard.

bros you doing good all things considered. if you were a BBC like me imagine where you would be.. you would be unstoppable

We’re the same on the inside.

@JackedPingu leg day looks strong......

Not strong enough yet!

 

[JackedPingu]

We’re back to full boar training, slightly reduced volume but to true failure.

@Raptor Rep

Chest and triceps with some glutes.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
130kg x 7 (6-8 rep range) higher weight than last week.

Incline smith press
40kg x 7
60kg x 9 (8-10 rep range) higher reps than last week.

Flat press
35kg x 10
65kg x 7 (8-10 rep range) higher weight than last week, this machine is really humbling too.

Long d handle tricep extension
5kg x 10
15kg x 9 (10-15 rep range) higher weight than last week.

Pushdowns
25kg x 16 (12-15 rep range) higher weight than last week and will increase next week.

Glute drive
20kg x 10
60kg x 15 (12-15 rep range) higher weight + will increase again next week.

have a good one legends.

 

[Raptor Rep]

We’re back to full boar training, slightly reduced volume but to true failure.

@Raptor Rep

Chest and triceps with some glutes.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
130kg x 7 (6-8 rep range) higher weight than last week.

Incline smith press
40kg x 7
60kg x 9 (8-10 rep range) higher reps than last week.

Flat press
35kg x 10
65kg x 7 (8-10 rep range) higher weight than last week, this machine is really humbling too.

Long d handle tricep extension
5kg x 10
15kg x 9 (10-15 rep range) higher weight than last week.

Pushdowns
25kg x 16 (12-15 rep range) higher weight than last week and will increase next week.

Glute drive
20kg x 10
60kg x 15 (12-15 rep range) higher weight + will increase again next week.

have a good one legends.

time to finally grow

 

[ceo]

We’re the same on the inside.

Bros, now that's the right attitude right there. Skin color don't mean shit.

 

[LevButlerov]

We don’t mess around here

you're playing hard

We’re back to full boar training, slightly reduced volume but to true failure.

@Raptor Rep

Chest and triceps with some glutes.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
130kg x 7 (6-8 rep range) higher weight than last week.

Incline smith press
40kg x 7
60kg x 9 (8-10 rep range) higher reps than last week.

Flat press
35kg x 10
65kg x 7 (8-10 rep range) higher weight than last week, this machine is really humbling too.

Long d handle tricep extension
5kg x 10
15kg x 9 (10-15 rep range) higher weight than last week.

Pushdowns
25kg x 16 (12-15 rep range) higher weight than last week and will increase next week.

Glute drive
20kg x 10
60kg x 15 (12-15 rep range) higher weight + will increase again next week.

have a good one legends.

hammers 130kgs really big pump! @JackedPingu

 

[Allupfromhere]

Hey all, welcome to my log for 2026.

Sponsored and supported by the best @Raptor Labs @Raptor Rep

I've been with my coach for coming up to 3 years, for those of you that haven't seen them feel free to check out my previous two logs showcasing my progress and journey from a natural overweight lifter to enhanced and pushing to compete in IFBB. (linked below in my signature)

I'm 30 and hyper competitive, I mainly hit the gym for my mental health but the reason I'm competing is to honour my best mate that got me into the gym, he took his own life which is why I stopped messing around and got a coach to get serious.

I previously wanted to compete in Classic Physique but I'm someone that listens to those around me and agreed that my genetics are better suited for me to pursue Bodybuilding rather than limiting myself to classic and then also not being happy that I held myself back as well.

The goal will be to compete in the heavyweight division (under 102kg) in either season C 2026 or season A 2027 depending on growth and life, I am getting married in April and have a lot on my plate personally. I respond exceptionally well to compounds and tend to grow quite quick, I'm very thankful for the genetics I have in that regard.

Height: 5'10 (previously thought to be 5'9 but is actually between 5'10-5'10.5)
Weight: 104kg
Current phase: Bridging maintenance/slight cut going back into a growth phase.

Currently running 5iu HGH before bed, 225mg Test E and 60mg EQ a week along side 2mg Retatrutide to control appetite; I'm a massive eater.

My next push begins end of January pending bloods and I will be running Test, EQ (low dose this time), Primo, HGH and some Mast as well.

Current calories,

Training day: 3142 calories made up of 225.2g Protein, Carbs 451.5g and Fats at 48.3g
Rest day: 2687 calories made up of 238.8g Protein, 300.8g Carbs and 55.7g Fats.

Daily I aim for 8,000 steps currently and 10 minutes of LISS 4x a week.

For this log I only do what my coach prescribes across the board, I pay for his services and fully trust the direction he takes me; he has many of his clients on this forum and many clients that have also competed - he knows his stuff.

I'm very much looking forward to sharing this journey with you all and here is to a great 2026.
View attachment 162723View attachment 162724

Late to this one brother but you know ill always be a massive supporter of yours. Big year ahead bro and big goals in sight.

Was just on your coaches log a minute ago fuck he's an animal ey haha.

2026 brother yours for the taking

 

[JackedPingu]

Late to this one brother but you know ill always be a massive supporter of yours. Big year ahead bro and big goals in sight.

Was just on your coaches log a minute ago fuck he's an animal ey haha.

2026 brother yours for the taking

Thank you so much brother, appreciate it so much.

Gotta get the clothing line growing even more this year alongside competing.

Yes my coach is a monster bro, if I can get to a fraction of his level I’ll be happy.

Here’s to a massive 2026

 

[Allupfromhere]

Thank you so much brother, appreciate it so much.

Gotta get the clothing line growing even more this year alongside competing.

Yes my coach is a monster bro, if I can get to a fraction of his level I’ll be happy.

Here’s to a massive 2026

Apparel up for purchace yet bro?

 

[JackedPingu]

Back for back and bis @Raptor Rep

Training feeling really good.

Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 12 (12-15 rep range) higher reps / better quality reps over last week.

Dual d handle cable row
60kg x 7
90kg x 10 (8-10 rep range) higher reps than last week and increase next week

Hammer strength plate loaded pulldown
40kg x 5
100kg x 9 (8-10 rep range) higher reps than last week.

Single arm dumbbell preacher curl
10kg x 13 (10-15 rep range)

Cable pullovers
28.75kg x 12 (12-15 rep range) higher weight than last week

Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)

 

[JackedPingu]

Apparel up for purchace yet bro?

Yea brother, got some great reviews. I can DM website as not sure if allowed to post

 

[Kopite67]

We’re back to full boar training, slightly reduced volume but to true failure.

@Raptor Rep

Chest and triceps with some glutes.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
130kg x 7 (6-8 rep range) higher weight than last week.

Incline smith press
40kg x 7
60kg x 9 (8-10 rep range) higher reps than last week.

Flat press
35kg x 10
65kg x 7 (8-10 rep range) higher weight than last week, this machine is really humbling too.

Long d handle tricep extension
5kg x 10

15kg x 9 (10-15 rep range) higher weight than last week.

Pushdowns
25kg x 16 (12-15 rep range) higher weight than last week and will increase next week.

Glute drive
20kg x 10
60kg x 15 (12-15 rep range) higher weight + will increase again next week.

have a good one legends.

Loving the log brother. A ton of work going on here and its showing in spades. Evo Fam love

 

[Allupfromhere]

Yea brother, got some great reviews. I can DM website as not sure if allowed to post

Fuck yeah send through king

 

[LevButlerov]

Back for back and bis @Raptor Rep

Training feeling really good.

Single hand d neutral pull-down
20kg x 15
35kg x 7
45kg x 12 (12-15 rep range) higher reps / better quality reps over last week.

Dual d handle cable row
60kg x 7
90kg x 10 (8-10 rep range) higher reps than last week and increase next week

Hammer strength plate loaded pulldown
40kg x 5
100kg x 9 (8-10 rep range) higher reps than last week.

Single arm dumbbell preacher curl
10kg x 13 (10-15 rep range)

Cable pullovers
28.75kg x 12 (12-15 rep range) higher weight than last week

Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)

back and bis good pump

 

[JackedPingu]

Loving the log brother. A ton of work going on here and it’s showing in spades. Evo Fam love

Thank you brother

 

[JackedPingu]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

 

[LevButlerov]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

power up you're pumping hard

 

[Mobster]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

Gotta love that

 

[Raptor Rep]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

glad your sticking at it

 

[stevesmi]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

@JackedPingu Decline, small stack, cable fly press, and flat cable press are looking really strong. I really respect those lifts.

 

[ceo]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

The decline small stack cable fly press is a good one and so is the flat cable press. I like it. Keep up the good work on the tricep extensions. @JackedPingu

 

[Ulter]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

Amazing job on the flat cable press and incline dumbbell press and also nice on the pec decks! @JackedPingu

 

[ROIDDERS]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

@JackedPingu overall a very good looking job on this. The incline dumbbell press and the pec deck definitely look to be on point.

 

[2Thick]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

Try and do some outdoor cardio maybe some swimming or some bicycling. That would be more fun than the spin bike inside, which is kind of boring and repetitive. @JackedPingu

 

[ballin2504]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

@JackedPingu looks like a very productive training session. Those spin bikes will burn some calories

 

[RoySimpson]

The strength is coming back so quickly I’m loving it. @Raptor Rep

Small stack rear delt flies
1.25kg x 15
3.75kg x 7 Different cables
6.25kg x 20 (15-20 rep range)

Decline small stack cable fly press
8.75kg x 10
16.5kg x 7
19.5kg x 16 (12-15 rep range) increase weight next time

Flat cable press
26.25kg x 7 (8-10 rep range) higher weight than last time

Incline Dumbbell Press
27.5kg x 7
35kg x 11 (6-8 rep range) higher weight than last time will increase again next week.

Pec deck
65kg x 14 (10-15 rep range) higher weight than last week

Long d handle tricep extension
7.5kg x 10
17.5kg x 12 (12-15 rep range) higher weight than last week

Have been finishing all of my sessions off with 10 mins LISS on the spin bike minus leg day.

@JackedPingu Keep it going that strength will be back and more soon!

 

[JackedPingu]

Thanks for the love brothers.

Going to have a changed plan of an attack coming up, new meal plan, new training program.

Things are a bit busy at the moment so a traditional training split isn’t working with 10-12 work days and running two businesses on top of a traditional job.

Also getting married in April so priorities are a little bit shifted at the moment.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
140kg x 5

Incline smith press
40kg x 7
60kg x 9

Flat press
35kg x 10
65kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 12

Pushdowns
28.75kg x 12

Glute drive
20kg x 10
60kg x 15

 

[Kopite67]

Thanks for the love brothers.

Going to have a changed plan of an attack coming up, new meal plan, new training program.

Things are a bit busy at the moment so a traditional training split isn’t working with 10-12 work days and running two businesses on top of a traditional job.

Also getting married in April so priorities are a little bit shifted at the moment.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
140kg x 5

Incline smith press
40kg x 7
60kg x 9

Flat press
35kg x 10
65kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 12

Pushdowns
28.75kg x 12

Glute drive
20kg x 10
60kg x 15

Looking forward to this new plan @JackedPingu. When do we get to see it?

 

[JackedPingu]

Looking forward to this new plan @JackedPingu. When do we get to see it?

I should have it all by tomorrow from coach.

Also meant to put 10-12 hour work days* I can’t type apparently.

 

[LevButlerov]

Thanks for the love brothers.

Going to have a changed plan of an attack coming up, new meal plan, new training program.

Things are a bit busy at the moment so a traditional training split isn’t working with 10-12 work days and running two businesses on top of a traditional job.

Also getting married in April so priorities are a little bit shifted at the moment.

Hammerstrenth seated incline
40kg x 15
80kg x 7
120kg x 2
140kg x 5

Incline smith press
40kg x 7
60kg x 9

Flat press
35kg x 10
65kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 12

Pushdowns
28.75kg x 12

Glute drive
20kg x 10
60kg x 15

good volume you really are back I see pushing it hard @JackedPingu waiting on the food

 

[Raptor Rep]

gotta do what you gotta do to get it in

 

[JackedPingu]

Hello all, hope everyone is well.

The current plan of attack is getting absolutely shredded for my wedding in April.

What this looks like for food:

Rest day calories: 2371 with 225g protein, carbs 220g and 57g fats.

Training day calories: 2933 calories with 219 protein, carbs 408g and 39g fats.

New training split.

Day 1: Upper - Chest, Back & Arms.
Day 2: Legs & Delts
Day 3: Rest
Day 4: Chest & Triceps
Day 5: Back & Biceps
Day 6: Rest
Day 7: Rest

Dropping to 4 training sessions to free up some time as I’m currently too busy for 5 sessions a week and honestly I grow better on low to medium volume so it’s a win.

Dosages unchanged.

First session of the new split:

Upper

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 11.5 reps (12-15 rep range)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 16 reps (10-15 rep range) will increase weight next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 8 reps (8-10 rep range)
70kg x 10 reps (10-12 rep range)

Incline Dumbbell Press
30kg x 7
40kg x 8 reps (6-8 rep range) increase next time

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 11 reps (10-12 rep range)
15kg x 11 reps (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 11 reps (10-12 rep range)
12.5kg x 9 reps (10-15 rep range)

Already enjoying training chest and back together again, similar to an old program I had; felt good to have this level of enjoyment after a session again.

@Raptor Rep

 

[Kopite67]

Hello all, hope everyone is well.

The current plan of attack is getting absolutely shredded for my wedding in April.

What this looks like for food:

Rest day calories: 2371 with 225g protein, carbs 220g and 57g fats.

Training day calories: 2933 calories with 219 protein, carbs 408g and 39g fats.

New training split.

Day 1: Upper - Chest, Back & Arms.
Day 2: Legs & Delts
Day 3: Rest
Day 4: Chest & Triceps
Day 5: Back & Biceps
Day 6: Rest
Day 7: Rest

Dropping to 4 training sessions to free up some time as I’m currently too busy for 5 sessions a week and honestly I grow better on low to medium volume so it’s a win.

Dosages unchanged.

First session of the new split:

Upper

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 11.5 reps (12-15 rep range)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 16 reps (10-15 rep range) will increase weight next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 8 reps (8-10 rep range)
70kg x 10 reps (10-12 rep range)

Incline Dumbbell Press
30kg x 7
40kg x 8 reps (6-8 rep range) increase next time

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 11 reps (10-12 rep range)
15kg x 11 reps (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 11 reps (10-12 rep range)
12.5kg x 9 reps (10-15 rep range)

Already enjoying training chest and back together again, similar to an old program I had; felt good to have this level of enjoyment after a session again.

@Raptor Rep

Sounds like an awesome plan of attack for April boss. Let's get it going brother

 

[Raptor Rep]

Hello all, hope everyone is well.

The current plan of attack is getting absolutely shredded for my wedding in April.

What this looks like for food:

Rest day calories: 2371 with 225g protein, carbs 220g and 57g fats.

Training day calories: 2933 calories with 219 protein, carbs 408g and 39g fats.

New training split.

Day 1: Upper - Chest, Back & Arms.
Day 2: Legs & Delts
Day 3: Rest
Day 4: Chest & Triceps
Day 5: Back & Biceps
Day 6: Rest
Day 7: Rest

Dropping to 4 training sessions to free up some time as I’m currently too busy for 5 sessions a week and honestly I grow better on low to medium volume so it’s a win.

Dosages unchanged.

First session of the new split:

Upper

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 11.5 reps (12-15 rep range)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 16 reps (10-15 rep range) will increase weight next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 8 reps (8-10 rep range)
70kg x 10 reps (10-12 rep range)

Incline Dumbbell Press
30kg x 7
40kg x 8 reps (6-8 rep range) increase next time

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 11 reps (10-12 rep range)
15kg x 11 reps (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 11 reps (10-12 rep range)
12.5kg x 9 reps (10-15 rep range)

Already enjoying training chest and back together again, similar to an old program I had; felt good to have this level of enjoyment after a session again.

@Raptor Rep

finally becoming a man an getting married

 

[JackedPingu]

Hey all, been travelling and working a lot so no new gym sessions to post.

Here’s a meal photo from my final meal tonight.

250g cooked rump steak (rare) 400g spudlite and 150g mixed greens.

 

[Kopite67]

Hey all, been travelling and working a lot so no new gym sessions to post.

Here’s a meal photo from my final meal tonight.

250g cooked rump steak (rare) 400g spudlite and 150g mixed greens.

View attachment 180671

Nice

 

[LevButlerov]

Hey all, been travelling and working a lot so no new gym sessions to post.

Here’s a meal photo from my final meal tonight.

250g cooked rump steak (rare) 400g spudlite and 150g mixed greens.

View attachment 180671

tasty steak high protein win!

 

[Raptor Rep]

Hey all, been travelling and working a lot so no new gym sessions to post.

Here’s a meal photo from my final meal tonight.

250g cooked rump steak (rare) 400g spudlite and 150g mixed greens.

View attachment 180671

food looks good

 

[JackedPingu]

Hey everyone,

Been a struggle getting into the gym with how busy I am and travelling for work and going between states as well.

Really hoping now things are starting to settle I can get back into a proper routine. @Raptor Rep

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 12

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 17

Cable Row
42.5kg x 10
70kg x 7
90kg x 9
70kg x 11

Incline Dumbbell Press
30kg x 7
40kg x 9

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 12
15kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 11
12.5kg x 9

 

[Kopite67]

Hey everyone,

Been a struggle getting into the gym with how busy I am and travelling for work and going between states as well.

Really hoping now things are starting to settle I can get back into a proper routine. @Raptor Rep

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 12

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 17

Cable Row
42.5kg x 10
70kg x 7
90kg x 9
70kg x 11

Incline Dumbbell Press
30kg x 7
40kg x 9

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 12
15kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 11
12.5kg x 9

Sweet update brother. Hope things calm a little for you soon

 

[Miffy]

Following, id recognize this rig anywhere.

Hope you are well bro, still waiting on the oversized drops

 

[LevButlerov]

Hey everyone,

Been a struggle getting into the gym with how busy I am and travelling for work and going between states as well.

Really hoping now things are starting to settle I can get back into a proper routine. @Raptor Rep

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 12

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 17

Cable Row
42.5kg x 10
70kg x 7
90kg x 9
70kg x 11

Incline Dumbbell Press
30kg x 7
40kg x 9

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 12
15kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 11
12.5kg x 9

are you able to do home training? if you cant get to gym

 

[Raptor Rep]

Hey everyone,

Been a struggle getting into the gym with how busy I am and travelling for work and going between states as well.

Really hoping now things are starting to settle I can get back into a proper routine. @Raptor Rep

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 12

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 17

Cable Row
42.5kg x 10
70kg x 7
90kg x 9
70kg x 11

Incline Dumbbell Press
30kg x 7
40kg x 9

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 12
15kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 11
12.5kg x 9

still getting it done

 

[JackedPingu]

Sweet update brother. Hope things calm a little for you soon

Thanks brother, we’re getting there. I’ll be back full steam this week.

 

[JackedPingu]

are you able to do home training? if you cant get to gym

Unfortunately not but I’m back this week

 

[JackedPingu]

Following, id recognize this rig anywhere.

Hope you are well bro, still waiting on the oversized drops

Thanks legend, you too!

Trying to sort out a new manufacturer for the oversized tees is proving to be difficult.

 

[Hog.]

Hey everyone,

Been a struggle getting into the gym with how busy I am and travelling for work and going between states as well.

Really hoping now things are starting to settle I can get back into a proper routine. @Raptor Rep

Single hand d neutral pull-down
20kg x 10
35kg x 7
50kg x 12

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 17

Cable Row
42.5kg x 10
70kg x 7
90kg x 9
70kg x 11

Incline Dumbbell Press
30kg x 7
40kg x 9

Wide grip bar cable curls
10kg x 10
15kg x 7
21.25kg x 12
15kg x 12

Long d handle tricep extension
7.5kg x 7
15kg x 11
12.5kg x 9

Workout looking good pookie xx

 

[LevButlerov]

Unfortunately not but I’m back this week

waiting

 

[Raptor Rep]

watching for a big week of updates

 

[JackedPingu]

Easing back into training, was good to get a season in and the gym is so much quieter

3 Mar 2026

Single hand d neutral pull-down
20kg x 40
27.5kg x 7
42.5kg x 10

Pec deck
27.5kg x 10
42.5kg x 7
65kg x 10

Cable Row
42.5kg x 10
70kg x 7
80kg x 8
60kg x 10

Incline Dumbbell Press
30kg x 7
32.5kg x 8

Wide grip bar cable curls
10kg x 10
15kg x 7
17.5kg x 10
12.5kg x 10

Long d handle tricep extension
7.5kg x 7
12.5kg x 10
10kg x 10

 

[Raptor Rep]

Easing back into training, was good to get a season in and the gym is so much quieter

3 Mar 2026

Single hand d neutral pull-down
20kg x 40
27.5kg x 7
42.5kg x 10

Pec deck
27.5kg x 10
42.5kg x 7
65kg x 10

Cable Row
42.5kg x 10
70kg x 7
80kg x 8
60kg x 10

Incline Dumbbell Press
30kg x 7
32.5kg x 8

Wide grip bar cable curls
10kg x 10
15kg x 7
17.5kg x 10
12.5kg x 10

Long d handle tricep extension
7.5kg x 7
12.5kg x 10
10kg x 10

love to see this

 

[JackedPingu]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

 

[Raptor Rep]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

big improvements over last weeks

 

[LevButlerov]

Easing back into training, was good to get a season in and the gym is so much quieter

3 Mar 2026

Single hand d neutral pull-down
20kg x 40
27.5kg x 7
42.5kg x 10

Pec deck
27.5kg x 10
42.5kg x 7
65kg x 10

Cable Row
42.5kg x 10
70kg x 7
80kg x 8
60kg x 10

Incline Dumbbell Press
30kg x 7
32.5kg x 8

Wide grip bar cable curls
10kg x 10
15kg x 7
17.5kg x 10
12.5kg x 10

Long d handle tricep extension
7.5kg x 7
12.5kg x 10
10kg x 10

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

Volume is really good @JackedPingu i see strong chest work can you add push ups to close it?

 

[Mobster]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

Good solid workout

 

[stevesmi]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

@JackedPingu looks really nice on the different exercises. I see a lot of guys hitting the pec deck these days. I got to check that one out and do it more. Nobody uses the one at my gym.

 

[ceo]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

bros you showing off your BBC genetics now. I know you atleast 20% BBC i can tell by dark skin. now keep pushing into spring @JackedPingu

 

[Ulter]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

Wide grip bar cable curls and long D-handle tricep extensions are good. @JackedPingu only thing I would do differently is not do inclines. You don't want to put pressure on your shoulder.

 

[ROIDDERS]

Easing back into training, was good to get a season in and the gym is so much quieter

3 Mar 2026

Single hand d neutral pull-down
20kg x 40
27.5kg x 7
42.5kg x 10

Pec deck
27.5kg x 10
42.5kg x 7
65kg x 10

Cable Row
42.5kg x 10
70kg x 7
80kg x 8
60kg x 10

Incline Dumbbell Press
30kg x 7
32.5kg x 8

Wide grip bar cable curls
10kg x 10
15kg x 7
17.5kg x 10
12.5kg x 10

Long d handle tricep extension
7.5kg x 7
12.5kg x 10
10kg x 10

@JackedPingu make sure you don't overtrain and bring back your injuries that you had previously. Make sure you stay disciplined with that.

 

[2Thick]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

The wide grip is a good idea and also changing up the handles. Mixing things up is good to keep your body guessing. @JackedPingu

 

[ballin2504]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

@JackedPingu really putting some nice session in at the gym. Keep pushing hard.

 

[RoySimpson]

Wild increases on the same session from last week, surprised how quickly things bounced back.

9 Mar 2026

Single hand d neutral pull-down
20kg x 10
27.5kg x 7
42.5kg x 13 (12-15 rep range) (higher reps than last week)

Pec deck
27.5kg x 10
42.5kg x 7
72.5kg x 15 (10-15 rep range) higher weight and reps than last week, increase again next time.

Cable Row
42.5kg x 10
70kg x 7
90kg x 7 (8-10 rep range) higher weight than last week.
60kg x 10 (10-12 rep range)

Incline Dumbbell Press
30kg x 7
35kg x 10 (6-8 rep range) higher weight and reps than last week, increase again next week.

Wide grip bar cable curls
10kg x 10
15kg x 7
19kg x 12 (10-12 rep range) higher weight than last time but also different cables.
12.5kg x 12 (10-15 rep range)

Long d handle tricep extension
7.5kg x 7
15kg x 9 (10-12 rep range) higher weight than last week
10kg x 10 (10-15 rep range)

Have a good one! @Raptor Rep

@JackedPingu Crushed this workout bro!

 

[JackedPingu]

Thanks for the love brothers, it’s great to be back.

Here’s my recent leg day including some shoulders as my coach has tweaked my programming, powered by @Raptor Rep

slight 2-3 reps in reserve until next week.

Cable rear delt
3.5kg x 15
6kg x 7
7.5kg x 14 (15-20 rep range)

Cable lateral raise
2.5kg x 15
3kg x 7
4.5kg x 10

Adductor
42.5kg x 15
65kg x 7
87.5kg x 5
117.5kg x 10
87.5kg x 10

Abduction
57.5kg x 10
72kg x 7
102.5kg x 12

Leg Curls
50kg x 10
72.5kg x 7
80kg x 10
65kg x 10

Leg Extensions
80kg x 13

ISO LATERAL LEG PRESS
120kg x 10
220kg x 11