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Short and Sweet update brother
Veteran Log 2026 Testosterone EQ NPP Peptides Cycle Log - Team Raptor Labs
- Thread starter Trenhead3cc
- Start date
Still took me 55min lolShort and Sweet update brother
nice session legend and the food above looks good too
LevButlerov
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incline smith huge! 110s you getting strong @Trenhead3cc
Good numbers
@Trenhead3cc I like the structure of your training. It looks fun. Just be careful on the incline Smith press. It's one of the top ways people tear their shoulders because of the lack of mobility, since it's locked in place.
I like how you keep your workouts simple and they are very much on point. I like that you're also adding notes to it that help other people learn from you. @Trenhead3cc
Will do mate
Mostly doing dumbbell incline presses now Just alternated this training this week
Wednesday - Legs & core
@Raptor Rep
May increase pendulum to 40kg next week and leg curls. Seeing some numbers improve is always a good feeling
@Raptor Rep
May increase pendulum to 40kg next week and leg curls. Seeing some numbers improve is always a good feeling
| Exercise | Sets x Reps | Weight | Notes |
| Squats - pendulum | 4x8–12 | 35kg x 15,13,11,8 | full depth |
| Leg extensions | 4x10–12 | 75kg x 16,13,11,9 | Controlled |
| Walking Lunges | 3x12–15 | 12.5kg x 16,14,12 | Each leg |
| Leg Curl Machine | 3x12–15 | 60kg x 17,13,11 | Focus on contraction |
| Standing Calf Raise | 3 x 12-15 | 155kg x 20,17,14 | |
| Hanging Leg Raises | 3x12–15 | 17,14,12 | Controlled |
| Plank | 3x60s |  | Core stability, keep hips tucked |
Looking really good on this. The flat bench press does the job. @Trenhead3cc especially when you're doing slow negatives
@Trenhead3cc Bros, this is a nice chest and shoulder day for sure. I like how you are stretching at the top and squeezing at the bottom, and then you pause at the top on the lateral raise.
The food is looking fantastic. I love the mix of proteins and I love the red meat. @Trenhead3cc
keep up the grind champ
love the progress legendWednesday - Legs & core
@Raptor Rep
May increase pendulum to 40kg next week and leg curls. Seeing some numbers improve is always a good feeling
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 35kg x 15,13,11,8 full depth Leg extensions 4x10–12 75kg x 16,13,11,9 Controlled Walking Lunges 3x12–15 12.5kg x 16,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 17,13,11 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 20,17,14 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
@Trenhead3cc Solid workout right here!
Thursday - Back and shoulders
@Raptor Rep
Weights and reps pretty identical here to last time
Bit earlier session this morning and only had 40min to work with
@Raptor Rep
Weights and reps pretty identical here to last time
Bit earlier session this morning and only had 40min to work with
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Close Grip) | 4xMax | Body weight 21,16,12,10 | |
| Seated Cable Row | 4x10–12 | 90kg x 14,12,10,8 | Squeeze at contraction |
| Lateral Raises | 4x12–15 | 12.5kg x 17,15,13,11 | Slow eccentric |
| Face Pulls | 3x15–20 | 40kg x 21,16,14 | |
| Shrugs - dumbbells, | 3x12–15 | 50kg x 20,17,14 | Each hand. Keep shoulders relaxed at bottom |
Nice short, sweet update bro
@Trenhead3cc strong back day....keep killing it......
@Trenhead3cc another good update, brother
good session for 40 mins bro
Forgot to post Fridays workout
Some food prep over weekend - roasting the veg
Friday
Chest and arms
@Raptor Rep
Getting stronger
Some food prep over weekend - roasting the veg
Friday
Chest and arms
@Raptor Rep
Getting stronger
| Exercise | Sets x Reps | Weight | Notes |
| Incline Dumbbell Press | 3x8–12 | 45kg x 10,8 40kgx 10 | Full chest contractions |
| Pec fly | 3x12–15 | 60kg x 17,14,12 | Mind-muscle, slow squeeze |
| Barbell Curl | 3x10–12 | 40kg x 16,12,10 | |
| Triceps Pushdowns | 3x12–15 | 40kg x17,14,12 | weight up next session |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 17,14,11 | Weight up next session |
| Rope overhead extension | 3x12-15 | 21.25kg x 16,14,12 |
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Nice update brother. Strong DB inclines.
LevButlerov
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Monday -
Feeling a bit congested. Not overly bad but a bit of a head cold. As I could tell weights and reps wouldn’t be there this morning or prob next couple days swapping out
Opted for cardio max incline 30min walk calf raises and rear delt cable flys . Nothing recorded today
@Raptor Rep
Feeling a bit congested. Not overly bad but a bit of a head cold. As I could tell weights and reps wouldn’t be there this morning or prob next couple days swapping out
Opted for cardio max incline 30min walk calf raises and rear delt cable flys . Nothing recorded today
@Raptor Rep
Tuesday
Still not 100 percent
25 min stair master, leg extensions , preacher curls and tricep rope extensions
Nothing recorded.
Just doing what I can while not
Get a little pump and focus on cardio.
@Raptor Rep
Still not 100 percent
25 min stair master, leg extensions , preacher curls and tricep rope extensions
Nothing recorded.
Just doing what I can while not
Get a little pump and focus on cardio.
@Raptor Rep
Hope you start feeling better soon brotherTuesday
Still not 100 percent
25 min stair master, leg extensions , preacher curls and tricep rope extensions
Nothing recorded.
Just doing what I can while not
Get a little pump and focus on cardio.
@Raptor Rep
LevButlerov
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congested better you deload for 2 days and take zinc vitamin C D elderberry high dose so you dont get sickerTuesday
Still not 100 percent
25 min stair master, leg extensions , preacher curls and tricep rope extensions
Nothing recorded.
Just doing what I can while not
Get a little pump and focus on cardio.
@Raptor Rep
@Trenhead3cc
Feeling better !
Gym was packed this morning
@Raptor Rep
Gym was packed this morning
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| lat pull down - mid mag grip bar | 4x8–12 | 100kg x 14,12,10,8 | . |
| Cable row close | 3x8-12 | 100kg x 12,10,8 | . |
| Straight arm pull overs | 3x12–15 | 32.5kg x 14,12,10 | . |
| Reverse grip pull down | 3 x 8-12 | 80kg x 13,11,9 | .focus on bicep squeeze |
| Roman chair - kettle bell | 3 x15-20 | 24kg x 21,18,16 | . |
| Rear Delt Fly | 3x15–20 | 36kg x 17,15,13 | . |
| Dumbbell hammer curl | 3 x 12-15 | 15kg x 16,13,11 |
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glad you're feeling better bro
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good day again today
rocking the lat pulls strong @Trenhead3cc hate packed gyms though lol@Allupfromhere @Pigsy @waggat
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman
Nice workout mate. Good selection of exercises. Maybe just something to hit mid back more?
Big weights on the pulldowns and seated rows!
Fck didn’t realise and increased my first set incline press from 42.5kg to 47.5kg Wasn’t thinking.
I guess it helped doing a 12pm workout carb loaded compared to 6am training
Keen to hit 50kg this cycle
Pre workout meal - roasted potatoes, mince meat , sweet potatoe cheese.
Touchdown photo
Thank you @Raptor Rep @Raptor Labs
Loving HGH so far. Only 3/4 through my first box at 2iu a night.
Also bit of an update on physique. Not where I wanted to take a photo today . But the room I wanted to had a 70 year old lady in there . Thought a bit strange to get my top off infront of her haha
| Exercise | Sets x Reps | Weight | Notes |
| Incline Dumbbell Press | 4x8–12 | 47.5kg x 11,8. 40kg x 10,7 | Full range |
| Flat machine press | 3x10–12 | 75kg x 13,11,9 | Slow negatives |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 15kg x 15,12,10 | Stretch at top, squeeze at bottom |
| Overhead Press | 4x8–10 | 50kg x 15, 13, 10, 8 | keep elbows under wrists |
| Lateral Raises | 4x12–15 | 12.5kg x 17,14,12,9 | pause at top |
| Trice push down - straight bar | 3 x 12-15 | 40kg x 16,14,12 |
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LevButlerov
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Great session brother. Nice hitting a bigger lift on inclines. Looking great weapon
lean, defined and fucking huge 
Thank you bro, session was a good oneGreat session brother. Nice hitting a bigger lift on inclines. Looking great weapon
Thanks bro, always improving that’s the main thingMassive update brother
Looking incredible. Lean
Thanks legendgood increase you're getting stronger
LevButlerov
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EVO family support always
i am tagging you @ in posts should i keep going? or remove for now
Im actually in middle of commenting on peoples at the moment. If I miss a day or a few here or there I’m just having one of those hectic days. Still tag me broEVO family support always
Thanks bro! Getting there. Gym session soonMan your looking thickkkk
LevButlerov
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will be tagging
Legs & core
@Raptor Rep
Upto 40kg in pendulum same reps as 30kg 6-8 weeks ago
Bloods will be in couple weeks keen to see how e2 is with my 375 test and 150eq.
feel pretty good so far
@Raptor Rep
Upto 40kg in pendulum same reps as 30kg 6-8 weeks ago
Bloods will be in couple weeks keen to see how e2 is with my 375 test and 150eq.
feel pretty good so far
| Exercise | Sets x Reps | Weight | Notes |
| Squats - pendulum | 4x8–12 | 40kg x 14,12,10,8 | full depth |
| Leg extensions | 4x10–12 | 75kg x 15,12,10 | Controlled |
| Walking Lunges | 3x12–15 | 15kg 16,14,12 | Each leg |
| Leg Curl Machine | 3x12–15 | 67.5kg x 14,12,10 | Focus on contraction |
| Standing Calf Raise | 3 x 12-15 | 155kg x 21,17,15 | |
| Hanging Leg Raises | 3x12–15 | 17,14,12 | Controlled |
| Plank | 3x60s | | Core stability, keep hips tucked |
LevButlerov
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going hardLegs & core
@Raptor Rep
Upto 40kg in pendulum same reps as 30kg 6-8 weeks ago
Bloods will be in couple weeks keen to see how e2 is with my 375 test and 150eq.
feel pretty good so far
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x10–12 75kg x 15,12,10 Controlled Walking Lunges 3x12–15 15kg 16,14,12 Each leg Leg Curl Machine 3x12–15 67.5kg x 14,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 21,17,15 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
love these 40s on pendulum those are hard!
Great Training update brotherLegs & core
@Raptor Rep
Upto 40kg in pendulum same reps as 30kg 6-8 weeks ago
Bloods will be in couple weeks keen to see how e2 is with my 375 test and 150eq.
feel pretty good so far
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x10–12 75kg x 15,12,10 Controlled Walking Lunges 3x12–15 15kg 16,14,12 Each leg Leg Curl Machine 3x12–15 67.5kg x 14,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 21,17,15 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
Another day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Wide Grip) | 4x8–12 | Body weight- 21,14,10,7 | Focus on slow eccentric, full stretch |
| Lat Pulldown (Neutral Grip) | 4x10–12 | 80kg x 14,11,9,8 | |
| T bar row wide grip - | 4x10-12 | 60kg x 10 75kg x 14,12,10 | Full contraction, keep torso stable |
| T bar row | 3 x 12-15 | 75kg x 14,12,10 | |
| Face Pulls | 3x15–20 | 40kg x 22,18,15 | |
| Barbell Curl | 3x10–12 | 40kg x 14,10.8 | Controlled, no swinging |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 15,12,10 | Focus on peak contraction |
That is such a pain in the arse brother with the keys. Got a great Training session in thoughAnother day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
Thanks broThat is such a pain in the arse brother with the keys. Got a great Training session in though
LevButlerov
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pull ups the bestAnother day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
perfect 4 sets before lat pulls @Trenhead3cc locked keys in car? sorry to hear i hate when it happens on fasting days
@Trenhead3cc very impressive job on this. The pull-ups and t-bar rows look fantastic. I got a lot of respect for that.Another day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
Bros, hell yeah! I had some good back and bicep training today as well. Pull-ups are no joke; you are a strong mofo. @Trenhead3ccAnother day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
I like how you keep your workout structured and easy to follow. @Trenhead3cc and I like the face pulls and barbell curls as well.Another day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
Thanks bro
Thanks brother
Thanks bro, @LevButlerov pushed me into pull ups when I was glued to the lat pull down machine. Have increased my first set reps by about 10 over last 6-9 months
LevButlerov
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Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
I was shown how to open some of the older cars as a part of a job I used to do
I was shown how to open some of the older cars as a part of a job I used to do
@Trenhead3cc the exercises are looking really nice. I like the leg training and I like the core training with the planks. That's what we like to see.Legs & core
@Raptor Rep
Upto 40kg in pendulum same reps as 30kg 6-8 weeks ago
Bloods will be in couple weeks keen to see how e2 is with my 375 test and 150eq.
feel pretty good so far
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x10–12 75kg x 15,12,10 Controlled Walking Lunges 3x12–15 15kg 16,14,12 Each leg Leg Curl Machine 3x12–15 67.5kg x 14,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 21,17,15 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
Quote of the week
@LevButlerov
We accept failure in the gym because we know it’s optimal for growth .
So don’t fear it in every other aspect of you life.
@LevButlerov
We accept failure in the gym because we know it’s optimal for growth .
So don’t fear it in every other aspect of you life.
Pull-ups are really nice. I like how you focus on slow eccentric and you did a full stretch as well. @Trenhead3ccAnother day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
Love this sssion brother. Some big loads for high repsAnother day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
not many play in the 15+ rep range so great to see 
@Trenhead3cc Great workout right here!Another day .
Locked keys in car after this session had to call a locksmith , bloody auto lock doors. Had keys in the canopy by mistake and because I didn’t open cab it decided to lock itself.
Anyway. Small set back this morning
Decent pump today. Feeling great on cycle
@Raptor Rep
Exercise Sets x Reps Weight Notes Pull-Ups (Wide Grip) 4x8–12 Body weight- 21,14,10,7 Focus on slow eccentric, full stretch Lat Pulldown (Neutral Grip) 4x10–12 80kg x 14,11,9,8 T bar row wide grip - 4x10-12 60kg x 10 75kg x 14,12,10 Full contraction, keep torso stable T bar row 3 x 12-15 75kg x 14,12,10 Face Pulls 3x15–20 40kg x 22,18,15 Barbell Curl 3x10–12 40kg x 14,10.8 Controlled, no swinging Dumbbell Hammer Curl 3x12–15 15kg x 15,12,10 Focus on peak contraction
LevButlerov
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perfect quote
Good workout this morning
@Raptor Rep
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| Incline Dumbbell Press | 4x8–12 | 47.5kg x 10,8. 40kg x 10,7 | Full range |
| Flat machine press | 3x10–12 | 75kg x 13,11,9 | Slow negatives |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 15kg x 15,12,10 | Stretch at top, squeeze at bottom |
| Overhead Press barbell | 4x10-15 | 50kg x 18,15,11,8 | keep elbows under wrists |
| Lateral Raises | 4x12–15 | 12.5kg x 17,14,12,10 | pause at top |
| Rear Delt Fly | 3x15–20 | 36kg x 19,15, 12 | |
Nice training update brotherGood workout this morning
@Raptor Rep
Exercise Sets x Reps Weight Notes Incline Dumbbell Press 4x8–12 47.5kg x 10,8. 40kg x 10,7 Full range Flat machine press 3x10–12 75kg x 13,11,9 Slow negatives Cable Fly (High → Low) (wide station) 3x12–15 15kg x 15,12,10 Stretch at top, squeeze at bottom Overhead Press barbell 4x10-15 50kg x 18,15,11,8 keep elbows under wrists Lateral Raises 4x12–15 12.5kg x 17,14,12,10 pause at top Rear Delt Fly 3x15–20 36kg x 19,15, 12
keep the iron grind going.
Bros, that's what we like to see.
LevButlerov
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incline dumbbell press still strong with full range almost 50sGood workout this morning
@Raptor Rep
Exercise Sets x Reps Weight Notes Incline Dumbbell Press 4x8–12 47.5kg x 10,8. 40kg x 10,7 Full range Flat machine press 3x10–12 75kg x 13,11,9 Slow negatives Cable Fly (High → Low) (wide station) 3x12–15 15kg x 15,12,10 Stretch at top, squeeze at bottom Overhead Press barbell 4x10-15 50kg x 18,15,11,8 keep elbows under wrists Lateral Raises 4x12–15 12.5kg x 17,14,12,10 pause at top Rear Delt Fly 3x15–20 36kg x 19,15, 12
50s are comingincline dumbbell press still strong with full range almost 50s
fkn beautiful!Good workout this morning
@Raptor Rep
Exercise Sets x Reps Weight Notes Incline Dumbbell Press 4x8–12 47.5kg x 10,8. 40kg x 10,7 Full range Flat machine press 3x10–12 75kg x 13,11,9 Slow negatives Cable Fly (High → Low) (wide station) 3x12–15 15kg x 15,12,10 Stretch at top, squeeze at bottom Overhead Press barbell 4x10-15 50kg x 18,15,11,8 keep elbows under wrists Lateral Raises 4x12–15 12.5kg x 17,14,12,10 pause at top Rear Delt Fly 3x15–20 36kg x 19,15, 12
LevButlerov
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I feel it
Didn’t log my latest workout , had 40min , so I smashed through superset 5 x 3 each bicep and tricep to finish off the work week.
NPP has been added into my the cycle
@Raptor Rep
NPP has been added into my the cycle
@Raptor Rep
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LevButlerov
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Keen to see how you go with the NPP brother
Cheers bro, only ever used Deca so keen aswellKeen to see how you go with the NPP brother
Legs and core
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
| Exercise | Setsx Reps | Weight | Notes |
| Squats - pendulum | 4x8–12 | 40kg x 14,12,10,8 | full depth |
| Leg extensions | 4x12-15 | 80kg x 15,13,11 | Controlled |
| Walking Lunges | 3x12–15 | 17.5kg x 12,10,9 | Each leg |
| Leg Curl Machine | 3x12–15 | 67.5kg x 16,13,11 | Focus on contraction |
| Standing Calf Raise | 3 x 15-20 | 155kg x 22,18,15 | |
| Hanging Leg Raises | 3x12–15 | 18,14, | Controlled |
| Plank | 3x60s | | Core stability, keep hips tucked |
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LevButlerov
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nice staying strong on walking lunges those are HARD!!! big pump and love the planks. Meal pics looks good clean! @Trenhead3ccLegs and core
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
Exercise Setsx Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 15,13,11 Controlled Walking Lunges 3x12–15 17.5kg x 12,10,9 Each leg Leg Curl Machine 3x12–15 67.5kg x 16,13,11 Focus on contraction Standing Calf Raise 3 x 15-20 155kg x 22,18,15 Hanging Leg Raises 3x12–15 18,14, Controlled Plank 3x60s Core stability, keep hips tucked
@HarleyGuy @Allupfromhere @Pigsy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
DaddyLegs and core
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
Exercise Setsx Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 15,13,11 Controlled Walking Lunges 3x12–15 17.5kg x 12,10,9 Each leg Leg Curl Machine 3x12–15 67.5kg x 16,13,11 Focus on contraction Standing Calf Raise 3 x 15-20 155kg x 22,18,15 Hanging Leg Raises 3x12–15 18,14, Controlled Plank 3x60s Core stability, keep hips tucked
Great session brother. Plenty of pain in that oneLegs and core
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
Exercise Setsx Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 15,13,11 Controlled Walking Lunges 3x12–15 17.5kg x 12,10,9 Each leg Leg Curl Machine 3x12–15 67.5kg x 16,13,11 Focus on contraction Standing Calf Raise 3 x 15-20 155kg x 22,18,15 Hanging Leg Raises 3x12–15 18,14, Controlled Plank 3x60s Core stability, keep hips tucked
Im glad to see that all is going well, session looks solid too!Legs and core
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
Exercise Setsx Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 15,13,11 Controlled Walking Lunges 3x12–15 17.5kg x 12,10,9 Each leg Leg Curl Machine 3x12–15 67.5kg x 16,13,11 Focus on contraction Standing Calf Raise 3 x 15-20 155kg x 22,18,15 Hanging Leg Raises 3x12–15 18,14, Controlled Plank 3x60s Core stability, keep hips tucked
Back , biceps
@Raptor Rep
Getting stronger, especially noticing it in my barbell curls. Looking back I was 11 reps at 40kg first set before starting cycle. Now at 15. Now hitting 11 on my 3rd set !
If I have time in the morning it’s about time where I add some weights to pull ups.
Also note changing gyms in a couple weeks. It’s been a couple years here and time for a scenery change. Different machines, tension etc. will all hit just that little differently.
@Raptor Rep
Getting stronger, especially noticing it in my barbell curls. Looking back I was 11 reps at 40kg first set before starting cycle. Now at 15. Now hitting 11 on my 3rd set !
If I have time in the morning it’s about time where I add some weights to pull ups.
Also note changing gyms in a couple weeks. It’s been a couple years here and time for a scenery change. Different machines, tension etc. will all hit just that little differently.
| Exercise | Sets x Reps | Weight | Notes |
| Pull ups - body weight | 4x8–12 | 20,14,12,10 | . |
| close grip lat pull down | 3x8-12 | 80kg x 14,12,10 | |
| T bar Row - wide | 3 x 8-12 | 80kg x 14,12,10 | |
| T bar row - close | 3x8-12 | 85kg x 13,11,9 | . |
| Face pulls | 3x15-20 | 40kg x 21,17,15 | |
| Roman chair | 3 x15-20 | 32kg x 23, 18,15 | Holding 2 x 16kg kettles |
| Barbell curl | 3 x 8-12 | 40kg x 15,13,11 | |
| Hammer curl | 3 x 8-12 | 15kg x 15,12,10 |
Great session brother. Love the two T-bar exercises in the same routine
Really well balanced workout there mate.Legs and core
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
Exercise Setsx Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 15,13,11 Controlled Walking Lunges 3x12–15 17.5kg x 12,10,9 Each leg Leg Curl Machine 3x12–15 67.5kg x 16,13,11 Focus on contraction Standing Calf Raise 3 x 15-20 155kg x 22,18,15 Hanging Leg Raises 3x12–15 18,14, Controlled Plank 3x60s Core stability, keep hips tucked
LevButlerov
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getting stronger for sure
curls are hard to move up but you doing it and strong pull ups too! @Trenhead3cc
Legs and core
@Raptor Rep
Really feeling good on this cycle, no back acne or any real negative sides to report.
A pre meal was can of cream rice with cinnamon and pineapple. Post workout was as attached. 500gm seasoned pork mince, 250gm rice, 50gm cheddar, 50gm pickles.
Exercise Setsx Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 15,13,11 Controlled Walking Lunges 3x12–15 17.5kg x 12,10,9 Each leg Leg Curl Machine 3x12–15 67.5kg x 16,13,11 Focus on contraction Standing Calf Raise 3 x 15-20 155kg x 22,18,15 Hanging Leg Raises 3x12–15 18,14, Controlled Plank 3x60s Core stability, keep hips tucked
Moving now brother workouts looking fantastic! Lets tee it up in a couple of weeks king if your free
Yes bro! Just message me when suits you if you have day off or something. I can take a part day or somethingMoving now brother workouts looking fantastic! Lets tee it up in a couple of weeks king if your free
Chest , shoulders
@Raptor Rep
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| MTS incline press | 4x8–12 | 55kg x 12,10. 45kg x 14,12 | Each side |
| Flat machine press | 3x10–12 | 75kg x 14, 12,10 | Slow negatives |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 15kg x 14,12,10 | Stretch at top, squeeze at bottom |
| Cable fly (low → high) (narrow station) | 3 x 12-15 | 11.25kg x 14,12,9 | |
| Overhead Press (Olympic bar) | 4x8–10 | 50kg x 15,13,11,9 | |
| Lateral Raises dumbbell | 4x12–15 | 15kg x 15,12. 12.5kg x 12, 10 | pause at top |
| Rear Delt Fly | 3x15–20 | 36kg x 17, 14,12 |
Nice training update brother. Love the 2 cable fly movements in the same session
Thanks bro , I’m a big fan of the low to high flysNice training update brother. Love the 2 cable fly movements in the same session
LevButlerov
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Flat machine press 75s real strong pump it
@Trenhead3cc excellent job on this. The physique is coming into its own and you have some great workout strategy.
Hammer curls and barbell curls are a great way to finish your workout and good job as well on the Roman chair. It's good balance to the training. @Trenhead3cc
Bros, keep up the good work on this. @Trenhead3cc I love how you're kicking ass and taking names.
@Trenhead3cc I like the different exercises that you put together. The lateral raises look really good and so do the cable flys.
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