Veteran Log 2026 Testosterone EQ NPP Peptides Cycle Log - Team Raptor Labs

[Kopite67]

Chest , shoulders

@Raptor Rep

Comparing it to last workout which was in the early evening vs 6am. Definitely not as strong in the morning

Pre workout - can cream rice , scoop protein , 1 x banana

Forgot to take a photo of lunch , was egg, rice , cheese, tomato ( nothing exciting)

Dinner photo.

Followed by a shake , and a bowl of yoghurt and 2gm sugar muesli

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 40kg x 12	Each side
Flat machine press	3x10–12	89kg x 14,11,9	Slow negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,11	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x15,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,7
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x15–20	47kg x 23,19,16

Nice chest and delts session bro. Incline DBs are really strong.

 

[Trenhead3cc]

Nice chest and delts session bro. Incline DBs are really strong.

Thanks bro, dumbbells go to 60kg. That’s the goal for 12 months time

 

[Trenhead3cc]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

 

[Kopite67]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

Some serious lifts in this session bro. 77 on pendulum is a great lift and the 300 on leg press after is killer legend. Knocking out of the park brother

 

[Trenhead3cc]

Some serious lifts in this session bro. 77 on pendulum is a great lift and the 300 on leg press after is killer legend. Knocking out of the park brother

Thanks bro! Legs do feel fucked after it and was dripping in sweat. Can’t ask for much more than that.

 

[Raptor Rep]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

new gym always a big thing brother

 

[LevButlerov]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

i agree with @Kopite67 77 on pendulum VERY hard to do, one of the hardest! you are going hard @Trenhead3cc and love the plank closer

 

[Trenhead3cc]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

 

[Kopite67]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

Nice training update brother

 

[LH5515]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

Nice volume brother! Love the training logs. So much detail.

How’s the body feeling?

 

[LevButlerov]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

pull ups is big thats the way to grow the back

 

[Trenhead3cc]

Nice volume brother! Love the training logs. So much detail.

How’s the body feeling?

Thanks bro , body feeling good making some good progress.

 

[Trenhead3cc]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

 

[Raptor Rep]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

you know its real when the gym bros compliment good shit bro

 

[Kopite67]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

Nice update brother. As usual all our compliments come from other guys

 

[Trenhead3cc]

Nice update brother. As usual all our compliments come from other guys

100 percent haha. I even Struggle to get anything from the wife

 

[LevButlerov]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

per side 45s nice in the incline you doing well with your stack too, 150 eq how are the bloods e2?

 

[Trenhead3cc]

per side 45s nice in the incline you doing well with your stack too, 150 eq how are the bloods e2?

updated latest bloods to be posted this week!

 

[LevButlerov]

updated latest bloods to be posted this week!

perfect

 

[Trenhead3cc]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

 

[LevButlerov]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

great session for sure the chest is the pump! love your flat machine negatives @Trenhead3cc

@HarleyGuy @Allupfromhere @Pigsy @waggat @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @rizzlekdizzle @Ohdamn

 

[Yuri]

 

[rizzlekdizzle]

Thats a good chest and shoulder session there!

 

[Freakfitness]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

Not a bad looking session! bet the pump was insane

 

[waggat]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

Huge weight on the incline press with the 50's! Nice session overall as well... although I'd personally ditch one of the flys

 

[Trenhead3cc]

Not a bad looking session! bet the pump was insane

Was good bro!

 

[Trenhead3cc]

Huge weight on the incline press with the 50's! Nice session overall as well... although I'd personally ditch one of the flys

Thanks bro, nah I throw the low to high flys in on the shoulder component because it also targets the front delts.

 

[Trenhead3cc]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

 

[Raptor Rep]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

fk im early! good updates brother keep em coming

 

[Kopite67]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

Nice training update brother

 

[LevButlerov]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

winning hard firing hard with pull ups I love those and close grips up is a win! @Trenhead3cc

 

[Trenhead3cc]

Nice training update brother

Thanks bro

 

[Trenhead3cc]

Day off gym today

Blood test about to go down

@Raptor Rep

 

[LevButlerov]

Day off gym today

Blood test about to go down

@Raptor Rep

good day off

 

[stevesmi]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

@Trenhead3cc oh it's good to see how hard you train. Definitely a no-nonsense workout. Keep up the good work.

 

[2Thick]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

The face pulls look fantastic. This is a great back and bicep training session. Keep it up. @Trenhead3cc

 

[Ulter]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

Another impressive job on the back and biceps. @Trenhead3cc you keep this up, you'll continue to improve.

 

[Trenhead3cc]

@Trenhead3cc oh it's good to see how hard you train. Definitely a no-nonsense workout. Keep up the good work.

Thanks man.

The face pulls look fantastic. This is a great back and bicep training session. Keep it up. @Trenhead3cc

Thanks bro

Another impressive job on the back and biceps. @Trenhead3cc you keep this up, you'll continue to improve.

thanks bro, definitely improving

 

[Mobster]

Just a quick fire session this morning, time against me.

Why fire?

 

[ceo]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

@Trenhead3cc Bros, your back and bicep look really good. I like the rows that you are doing and I like the hammer curls. Those are impressive.

 

[ROIDDERS]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

Nice job on this. I like how you finish out with some curls and I like how you did the rows and lateral pull downs. @Trenhead3cc

 

[Trenhead3cc]

Just a quick fire session this morning, time against me.

Why fire?

Quick fire as in did it quickly I guess.

 

[RoySimpson]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

@Trenhead3cc Solid update great work!

 

[2Thick]

Thanks man.

Thanks bro

thanks bro, definitely improving

EVO family, respect, thank you.

 

[Ulter]

Thanks man.

Thanks bro

thanks bro, definitely improving

love to see it. Keep it up.

 

[Ohdamn]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	Full contraction, keep torso stable
Row close grip	3 x 10-15	89kg x 14,12,10
Face Pulls	3x15–20	40kg x 22,18,15
Barbell Curl	3x10–12	40kg x 15,12,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 15,13,10	Focus on peak contraction

Those incline dumbbells are moving seriously well brother Chest day absolutely stacked. Quality volume everywhere

Twenty-one pull-ups is seriously impressive bro

 

[Trenhead3cc]

Those incline dumbbells are moving seriously well brother Chest day absolutely stacked. Quality volume everywhere

Twenty-one pull-ups is seriously impressive bro

Thanks bro , just warm up weights for you big dawg.
Yeah pull ups have come along way . Prob up about 8 reps from old max 9-12 months ago

 

[Trenhead3cc]

Got my bloodwork back .
Some results I can see but don’t have the full (nice looking easy to read display yet)

Key notes
AST , ALT only just in the red
Full blood examination - all in range
HDL in range - LDL. Just in red
Total test - 123.5nmol
SHBG - 14
e2 - 149

Thinking I increase test dose just a little bit to bump e2 up slightly

Thoughts @LevButlerov @Allupfromhere @Freakfitness @Kopite67

 

[LevButlerov]

Got my bloodwork back .
Some results I can see but don’t have the full (nice looking easy to read display yet)

Key notes
AST , ALT only just in the red
Full blood examination - all in range
HDL in range - LDL. Just in red
Total test - 123.5nmol
SHBG - 14
e2 - 149

Thinking I increase test dose just a little bit to bump e2 up slightly

Thoughts @LevButlerov @Allupfromhere @Freakfitness @Kopite67

if possible can you post the paper blur personal info?

 

[Trenhead3cc]

if possible can you post the paper blur personal info?

It all looks like shit at the moment. Like below . Maybe next after weekend it will work where it’s easier to read. At the moment I am not gunna do all this editing for all the info.

 

[Tiger Salman Khan]

Got my bloodwork back .
Some results I can see but don’t have the full (nice looking easy to read display yet)

Key notes
AST , ALT only just in the red
Full blood examination - all in range
HDL in range - LDL. Just in red
Total test - 123.5nmol
SHBG - 14
e2 - 149

Thinking I increase test dose just a little bit to bump e2 up slightly

Thoughts @LevButlerov @Allupfromhere @Freakfitness @Kopite67

@Trenhead3cc great update.....

 

[LevButlerov]

It all looks like shit at the moment. Like below . Maybe next after weekend it will work where it’s easier to read. At the moment I am not gunna do all this editing for all the info.

sure maybe next weekend would be nice to see some results

 

[Trenhead3cc]

sure maybe next weekend would be nice to see some results

Yeah man, results are as I wrote above tho

 

[LevButlerov]

Got my bloodwork back .
Some results I can see but don’t have the full (nice looking easy to read display yet)

Key notes
AST , ALT only just in the red
Full blood examination - all in range
HDL in range - LDL. Just in red
Total test - 123.5nmol
SHBG - 14
e2 - 149

Thinking I increase test dose just a little bit to bump e2 up slightly

Thoughts @LevButlerov @Allupfromhere @Freakfitness @Kopite67

Yeah man, results are as I wrote above tho

Yup saw but i really dont like copy paste so many possible issues how about total bloods like wbc etc?

 

[Trenhead3cc]

Yup saw but i really dont like copy paste so many possible issues how about total bloods like wbc etc?

For whatever reason I can’t get a proper view of the download of the test and e2. (User friendly ) I can see the numbers tho. Below is the other results. I did have couple weeks where I was waiting for my all in one supp support to come in which might of aided in some slight elevation with the cholesterol and liver.

 

[LevButlerov]

For whatever reason I can’t get a proper view of the download of the test and e2. (User friendly ) I can see the numbers tho. Below is the other results. I did have couple weeks where I was waiting for my all in one supp support to come in which might of aided in some slight elevation with the cholesterol and liver.

fair I understand I was worried about e2 as you know

 

[Trenhead3cc]

fair I understand I was worried about e2 as you know

Yeah e2 is 149

 

[LevButlerov]

Yeah e2 is 149

as long as you feel fine on it lets keep going

 

[Trenhead3cc]

Legs

@Raptor Rep


Not much to report

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	77kg x 15,13,10	full depth
Incline leg press	3 x 8-12	330kg x 14,12,10
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Standing Calf Raise	4 x 15-20	155kg x 34. 195kg x 19,17,14
Plank	3x60s		Core stability, keep hips tucked
Russian twist	3 x AMRAP	12kg kettle	Can’t count while doing these

 

[Kopite67]

Legs

@Raptor Rep


Not much to report

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	77kg x 15,13,10	full depth
Incline leg press	3 x 8-12	330kg x 14,12,10
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Standing Calf Raise	4 x 15-20	155kg x 34. 195kg x 19,17,14
Plank	3x60s		Core stability, keep hips tucked
Russian twist	3 x AMRAP	12kg kettle	Can’t count while doing these

Great session brother. Awesome leg press at 330kg and 77kg on pendulum is quite a lift legend

 

[Trenhead3cc]

Great session brother. Awesome leg press at 330kg and 77kg on pendulum is quite a lift legend

Thanks bro

 

[Ohdamn]

Legs

@Raptor Rep


Not much to report

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	77kg x 15,13,10	full depth
Incline leg press	3 x 8-12	330kg x 14,12,10
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Standing Calf Raise	4 x 15-20	155kg x 34. 195kg x 19,17,14
Plank	3x60s		Core stability, keep hips tucked
Russian twist	3 x AMRAP	12kg kettle	Can’t count while doing these

Strong session bro! full-depth pendulums and controlled extensions, build serious quads.

the core work finished it perfectly

 

[Raptor Rep]

Legs

@Raptor Rep


Not much to report

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	77kg x 15,13,10	full depth
Incline leg press	3 x 8-12	330kg x 14,12,10
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Standing Calf Raise	4 x 15-20	155kg x 34. 195kg x 19,17,14
Plank	3x60s		Core stability, keep hips tucked
Russian twist	3 x AMRAP	12kg kettle	Can’t count while doing these

great consistency my brother

 

[LevButlerov]

Legs

@Raptor Rep


Not much to report

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	77kg x 15,13,10	full depth
Incline leg press	3 x 8-12	330kg x 14,12,10
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Standing Calf Raise	4 x 15-20	155kg x 34. 195kg x 19,17,14
Plank	3x60s		Core stability, keep hips tucked
Russian twist	3 x AMRAP	12kg kettle	Can’t count while doing these

a lot to report 330 on leg press is huge!

 

[Trenhead3cc]

Chest , shoulders

My favourite day

@Raptor Rep
I thought to add The first two exercises before incline bench. Help warm up the rhomboids and rear delts. Sometimes feel a little too cold to be going into what to me is a heavy press especially when it’s 3degrees this morning

Exercise	Sets x Reps	Weight	Notes
rear delt fly	3 x 10-15	61kg x 18,15,12
cable Y raises	3 x 10-15	19kg x 16,14,12
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 13,11,9	5 second negatives
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 16,14,12	Stretch at top, squeeze at bottom
Overhead Press (Olympic bar)	3 x 8-12	60kg x 16,13,10
Front delt raises ( single dumbbell Charles glass variation)	3 x 12-15	25kg x 16,13,11	Seated , single dumbbell two hands palms up leaning forward
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12

 

[Kopite67]

Chest , shoulders

My favourite day

@Raptor Rep
I thought to add The first two exercises before incline bench. Help warm up the rhomboids and rear delts. Sometimes feel a little too cold to be going into what to me is a heavy press especially when it’s 3degrees this morning

Exercise	Sets x Reps	Weight	Notes
rear delt fly	3 x 10-15	61kg x 18,15,12
cable Y raises	3 x 10-15	19kg x 16,14,12
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 13,11,9	5 second negatives
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 16,14,12	Stretch at top, squeeze at bottom
Overhead Press (Olympic bar)	3 x 8-12	60kg x 16,13,10
Front delt raises ( single dumbbell Charles glass variation)	3 x 12-15	25kg x 16,13,11	Seated , single dumbbell two hands palms up leaning forward
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12

Very astute thinking with the two exercises before heavy presses. How did it feel for you?
Great session all around btw.

 

[Trenhead3cc]

Very astute thinking with the two exercises before heavy presses. How did it feel for you?
Great session all around btw.

Yeah was good bro, numbers didn’t change for me on the incline press but it did feel better

 

[LevButlerov]

Chest , shoulders

My favourite day

@Raptor Rep
I thought to add The first two exercises before incline bench. Help warm up the rhomboids and rear delts. Sometimes feel a little too cold to be going into what to me is a heavy press especially when it’s 3degrees this morning

Exercise	Sets x Reps	Weight	Notes
rear delt fly	3 x 10-15	61kg x 18,15,12
cable Y raises	3 x 10-15	19kg x 16,14,12
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 13,11,9	5 second negatives
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 16,14,12	Stretch at top, squeeze at bottom
Overhead Press (Olympic bar)	3 x 8-12	60kg x 16,13,10
Front delt raises ( single dumbbell Charles glass variation)	3 x 12-15	25kg x 16,13,11	Seated , single dumbbell two hands palms up leaning forward
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12

i love the meals strong incline db press you doing well!
and i like your flat press but dips possible?

 

[Trenhead3cc]

i love the meals strong incline db press you doing well!
and i like your flat press but dips possible?

Dips coming on the chest / tricep day x

 

[LevButlerov]

Dips coming on the chest / tricep day x

dips for the win!

 

[Raptor Rep]

Chest , shoulders

My favourite day

@Raptor Rep
I thought to add The first two exercises before incline bench. Help warm up the rhomboids and rear delts. Sometimes feel a little too cold to be going into what to me is a heavy press especially when it’s 3degrees this morning

Exercise	Sets x Reps	Weight	Notes
rear delt fly	3 x 10-15	61kg x 18,15,12
cable Y raises	3 x 10-15	19kg x 16,14,12
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 13,11,9	5 second negatives
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 16,14,12	Stretch at top, squeeze at bottom
Overhead Press (Olympic bar)	3 x 8-12	60kg x 16,13,10
Front delt raises ( single dumbbell Charles glass variation)	3 x 12-15	25kg x 16,13,11	Seated , single dumbbell two hands palms up leaning forward
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12

fkn beautiful work legend

 

[Trenhead3cc]

fkn beautiful work legend

Thanks bro

 

[Trenhead3cc]

Back and Bicep

@Raptor Rep

Poor sleep night prior , felt a bit tired early on but came into it . Had to buy a secondary pre workout from the vending machine at end of 1st exercise.
Mixed it up a bit from previous workouts

I’m not far off signing up a coach.
@Freakfitness will be the man! As a fellow Raptor man himself.

Exercise	Sets x Reps	Weight	Notes
Lat pull down (wide grip)	3x8-12	100kg x 14,11,9
T bar Row wide grip	3 x 10-15	70kg x 14,11,10
T bar Row close grip	3 x 10-15	70kg x 12,10,9
single arm d handle pull down	3 x 10-15	30.5kg x 14,12,10
Roman chair extensions	3 x 15-20	32kg x 20,17,15	2 x 16kg kettlebells
Barbell Curl	3x10–12	40kg x 15,11,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 14,12,10	Focus on peak contraction
overhand ezybar curls	3 x 12-15	30kg x 13,11,9

 

[Kopite67]

Back and Bicep

@Raptor Rep

Poor sleep night prior , felt a bit tired early on but came into it . Had to buy a secondary pre workout from the vending machine at end of 1st exercise.
Mixed it up a bit from previous workouts

I’m not far off signing up a coach.
@Freakfitness will be the man! As a fellow Raptor man himself.

Exercise	Sets x Reps	Weight	Notes
Lat pull down (wide grip)	3x8-12	100kg x 14,11,9
T bar Row wide grip	3 x 10-15	70kg x 14,11,10
T bar Row close grip	3 x 10-15	70kg x 12,10,9
single arm d handle pull down	3 x 10-15	30.5kg x 14,12,10
Roman chair extensions	3 x 15-20	32kg x 20,17,15	2 x 16kg kettlebells
Barbell Curl	3x10–12	40kg x 15,11,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 14,12,10	Focus on peak contraction
overhand ezybar curls	3 x 12-15	30kg x 13,11,9

Great session bro. Still.love the 2x T-bar exercises. Nice you are getting a coach

 

[LevButlerov]

Back and Bicep

@Raptor Rep

Poor sleep night prior , felt a bit tired early on but came into it . Had to buy a secondary pre workout from the vending machine at end of 1st exercise.
Mixed it up a bit from previous workouts

I’m not far off signing up a coach.
@Freakfitness will be the man! As a fellow Raptor man himself.

Exercise	Sets x Reps	Weight	Notes
Lat pull down (wide grip)	3x8-12	100kg x 14,11,9
T bar Row wide grip	3 x 10-15	70kg x 14,11,10
T bar Row close grip	3 x 10-15	70kg x 12,10,9
single arm d handle pull down	3 x 10-15	30.5kg x 14,12,10
Roman chair extensions	3 x 15-20	32kg x 20,17,15	2 x 16kg kettlebells
Barbell Curl	3x10–12	40kg x 15,11,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 14,12,10	Focus on peak contraction
overhand ezybar curls	3 x 12-15	30kg x 13,11,9

going hard today but poor sleep not good i hope you ok soon

 

[Trenhead3cc]

going hard today but poor sleep not good i hope you ok soon

Thanks bro , it’s just the kids effecting it

 

[LevButlerov]

Thanks bro , it’s just the kids effecting it

understand

 

[Raptor Rep]

Back and Bicep

@Raptor Rep

Poor sleep night prior , felt a bit tired early on but came into it . Had to buy a secondary pre workout from the vending machine at end of 1st exercise.
Mixed it up a bit from previous workouts

I’m not far off signing up a coach.
@Freakfitness will be the man! As a fellow Raptor man himself.

Exercise	Sets x Reps	Weight	Notes
Lat pull down (wide grip)	3x8-12	100kg x 14,11,9
T bar Row wide grip	3 x 10-15	70kg x 14,11,10
T bar Row close grip	3 x 10-15	70kg x 12,10,9
single arm d handle pull down	3 x 10-15	30.5kg x 14,12,10
Roman chair extensions	3 x 15-20	32kg x 20,17,15	2 x 16kg kettlebells
Barbell Curl	3x10–12	40kg x 15,11,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 14,12,10	Focus on peak contraction
overhand ezybar curls	3 x 12-15	30kg x 13,11,9

you take anything to help sleep bro? magnesium glycinate is good

 

[Trenhead3cc]

you take anything to help sleep bro? magnesium glycinate is good

Thanks bro, I normally sleep really well this was children related fucking up my sleep

 

[Trenhead3cc]

Little chest/tricep/cardio

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Smith incline press	3x8-12	110kg x 12,9 90kg x13
Machine flys	3 x 10-15	75kg x 16,14,12
Body weight dips	3 x AMRAP	Bw 102kg 23,20,16
Tricep skull crushers	3 x 10-15	35kg x 13	EZY bar
tricep venom grip extended width push downs	3 x 10-15	20kg x 16,12,
Treadmill	Max inline power walk	20min

 

[LevButlerov]

Little chest/tricep/cardio

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Smith incline press	3x8-12	110kg x 12,9 90kg x13
Machine flys	3 x 10-15	75kg x 16,14,12
Body weight dips	3 x AMRAP	Bw 102kg 23,20,16
Tricep skull crushers	3 x 10-15	35kg x 13	EZY bar
tricep venom grip extended width push downs	3 x 10-15	20kg x 16,12,
Treadmill	Max inline power walk	20min

chest pump win smith 110 is big!

 

[Kopite67]

Little chest/tricep/cardio

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Smith incline press	3x8-12	110kg x 12,9 90kg x13
Machine flys	3 x 10-15	75kg x 16,14,12
Body weight dips	3 x AMRAP	Bw 102kg 23,20,16
Tricep skull crushers	3 x 10-15	35kg x 13	EZY bar
tricep venom grip extended width push downs	3 x 10-15	20kg x 16,12,
Treadmill	Max inline power walk	20min

Nice session brother

 

[stevesmi]

Back and Bicep

@Raptor Rep

Poor sleep night prior , felt a bit tired early on but came into it . Had to buy a secondary pre workout from the vending machine at end of 1st exercise.
Mixed it up a bit from previous workouts

I’m not far off signing up a coach.
@Freakfitness will be the man! As a fellow Raptor man himself.

Exercise	Sets x Reps	Weight	Notes
Lat pull down (wide grip)	3x8-12	100kg x 14,11,9
T bar Row wide grip	3 x 10-15	70kg x 14,11,10
T bar Row close grip	3 x 10-15	70kg x 12,10,9
single arm d handle pull down	3 x 10-15	30.5kg x 14,12,10
Roman chair extensions	3 x 15-20	32kg x 20,17,15	2 x 16kg kettlebells
Barbell Curl	3x10–12	40kg x 15,11,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 14,12,10	Focus on peak contraction
overhand ezybar curls	3 x 12-15	30kg x 13,11,9

@Trenhead3cc sometimes you have a tough night sleeping man. That's just part of the game. Maybe try some DSIP, see if that helps

 

[2Thick]

Back and Bicep

@Raptor Rep

Poor sleep night prior , felt a bit tired early on but came into it . Had to buy a secondary pre workout from the vending machine at end of 1st exercise.
Mixed it up a bit from previous workouts

I’m not far off signing up a coach.
@Freakfitness will be the man! As a fellow Raptor man himself.

Exercise	Sets x Reps	Weight	Notes
Lat pull down (wide grip)	3x8-12	100kg x 14,11,9
T bar Row wide grip	3 x 10-15	70kg x 14,11,10
T bar Row close grip	3 x 10-15	70kg x 12,10,9
single arm d handle pull down	3 x 10-15	30.5kg x 14,12,10
Roman chair extensions	3 x 15-20	32kg x 20,17,15	2 x 16kg kettlebells
Barbell Curl	3x10–12	40kg x 15,11,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 14,12,10	Focus on peak contraction
overhand ezybar curls	3 x 12-15	30kg x 13,11,9

Nothing wrong with a short workout like this. You still got in some solid volume so don't sell yourself short. @Trenhead3cc

 

[ceo]

Little chest/tricep/cardio

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Smith incline press	3x8-12	110kg x 12,9 90kg x13
Machine flys	3 x 10-15	75kg x 16,14,12
Body weight dips	3 x AMRAP	Bw 102kg 23,20,16
Tricep skull crushers	3 x 10-15	35kg x 13	EZY bar
tricep venom grip extended width push downs	3 x 10-15	20kg x 16,12,
Treadmill	Max inline power walk	20min

bros tricep venom grip hell yeah @Trenhead3cc you are a serious dude and you are doing some serious training.

 

[ROIDDERS]

Back and Bicep

@Raptor Rep

Poor sleep night prior , felt a bit tired early on but came into it . Had to buy a secondary pre workout from the vending machine at end of 1st exercise.
Mixed it up a bit from previous workouts

I’m not far off signing up a coach.
@Freakfitness will be the man! As a fellow Raptor man himself.

Exercise	Sets x Reps	Weight	Notes
Lat pull down (wide grip)	3x8-12	100kg x 14,11,9
T bar Row wide grip	3 x 10-15	70kg x 14,11,10
T bar Row close grip	3 x 10-15	70kg x 12,10,9
single arm d handle pull down	3 x 10-15	30.5kg x 14,12,10
Roman chair extensions	3 x 15-20	32kg x 20,17,15	2 x 16kg kettlebells
Barbell Curl	3x10–12	40kg x 15,11,9	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 14,12,10	Focus on peak contraction
overhand ezybar curls	3 x 12-15	30kg x 13,11,9

@Trenhead3cc hopefully you can help the sleep. maybe try avoiding caffeine and watching what you are eating. maybe not so close to bed

 

[Trenhead3cc]

chest pump win smith 110 is big!

Thanks bro, I got some dips in there for you too

 

[Mobster]

Body weight dips

3 x AMRAP

Bw 102kg 23,20,16

Nice work at 100kg+

 

[Trenhead3cc]

Body weight dips

3 x AMRAP

Bw 102kg 23,20,16

Nice work at 100kg+

Thank you sir

 

[Ulter]

Little chest/tricep/cardio

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Smith incline press	3x8-12	110kg x 12,9 90kg x13
Machine flys	3 x 10-15	75kg x 16,14,12
Body weight dips	3 x AMRAP	Bw 102kg 23,20,16
Tricep skull crushers	3 x 10-15	35kg x 13	EZY bar
tricep venom grip extended width push downs	3 x 10-15	20kg x 16,12,
Treadmill	Max inline power walk	20min

i like treadmill work to finish. the body weight dips and tricep skull crushers are insane! @Trenhead3cc

 

[LevButlerov]

Thanks bro, I got some dips in there for you too

perfect

 

[RoySimpson]

Little chest/tricep/cardio

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Smith incline press	3x8-12	110kg x 12,9 90kg x13
Machine flys	3 x 10-15	75kg x 16,14,12
Body weight dips	3 x AMRAP	Bw 102kg 23,20,16
Tricep skull crushers	3 x 10-15	35kg x 13	EZY bar
tricep venom grip extended width push downs	3 x 10-15	20kg x 16,12,
Treadmill	Max inline power walk	20min

@Trenhead3cc smashed that chest bro!

 

[Trenhead3cc]

Legs

@Raptor Rep

Busy week. Friday night session 830pm
Weight ups on all first 4 lifts! Let’s go!

First set on the leg press could feel myself about to birth a haemorrhoid getting that 10th rep.

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	82kg x 14,12,10	full depth
Incline leg press	3 x 8-12	345kg x 10,8,6	Full depth
Leg extensions	3x12-15	89kg x 16,13,11	Controlled
Leg Curl Machine	3x12–15	81kg x 14,10,8	Focus on contraction
Standing Calf Raise	4 x 15-20	195kg x 21,18,15,13

 

[Kopite67]

Legs

@Raptor Rep

Busy week. Friday night session 830pm
Weight ups on all first 4 lifts! Let’s go!

First set on the leg press could feel myself about to birth a haemorrhoid getting that 10th rep.

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	82kg x 14,12,10	full depth
Incline leg press	3 x 8-12	345kg x 10,8,6	Full depth
Leg extensions	3x12-15	89kg x 16,13,11	Controlled
Leg Curl Machine	3x12–15	81kg x 14,10,8	Focus on contraction
Standing Calf Raise	4 x 15-20	195kg x 21,18,15,13

Great session brother. Killing these leg sessions lately

 

[Trenhead3cc]

Great session brother. Killing these leg sessions lately

Thanks bro!

 

[Raptor Rep]

Legs

@Raptor Rep

Busy week. Friday night session 830pm
Weight ups on all first 4 lifts! Let’s go!

First set on the leg press could feel myself about to birth a haemorrhoid getting that 10th rep.

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	82kg x 14,12,10	full depth
Incline leg press	3 x 8-12	345kg x 10,8,6	Full depth
Leg extensions	3x12-15	89kg x 16,13,11	Controlled
Leg Curl Machine	3x12–15	81kg x 14,10,8	Focus on contraction
Standing Calf Raise	4 x 15-20	195kg x 21,18,15,13

is it a true set of leg press if you dont feel like your shitting yourself

 

[Trenhead3cc]

is it a true set of leg press if you dont feel like your shitting yourself

this is true!

 

[Tiger Salman Khan]

Legs

@Raptor Rep

Busy week. Friday night session 830pm
Weight ups on all first 4 lifts! Let’s go!

First set on the leg press could feel myself about to birth a haemorrhoid getting that 10th rep.

Exercise	Sets x Reps	Weight	Notes
Pendulum x squat (hammer strength)	3x8-12	82kg x 14,12,10	full depth
Incline leg press	3 x 8-12	345kg x 10,8,6	Full depth
Leg extensions	3x12-15	89kg x 16,13,11	Controlled
Leg Curl Machine	3x12–15	81kg x 14,10,8	Focus on contraction
Standing Calf Raise	4 x 15-20	195kg x 21,18,15,13

@Trenhead3cc Amazing work....good going.....

 

[Trenhead3cc]

Session this morning.

Internally greatful to be part of the Raptor squad. Great gear, great people and the GOATs Mr Raptor and Mr Raptor rep

Keen as Fck to get started with a coach and take things to the next level. Having never had even a single PT session or taken under anyone’s wing at the gym. Apart from the help of the Evo community I have gotten myself to where I am, although I can still improve. I think it’s time to bring in a coach with more knowledge , experience and get myself upto a position to get on stage in the next 1-2 years

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
rear delt fly	3 x 10-15	68kg x 16,13,11
cable Y raises	3 x 10-15	19kg x 16,14,12
ISO lateral incline press	3x8–12	50kg x14,12,10	Plate loaded Weight per side
Flat machine press	3x10–12	75kg x 14,11,9	5 second negatives
Pec fly machine	3x12–15	68kg x 16,14,12	Slow , controlled , squeeze at contraction
Overhead Press (Olympic bar)	3 x 8-12	60kg x 16,13,11
Front delt raises ( single dumbbell Charles glass variation)	3 x 12-15	25kg x 16,13,11	Seated , single dumbbell two hands palms up leaning forward
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12

 

[Kopite67]

Session this morning.

Internally greatful to be part of the Raptor squad. Great gear, great people and the GOATs Mr Raptor and Mr Raptor rep

Keen as Fck to get started with a coach and take things to the next level. Having never had even a single PT session or taken under anyone’s wing at the gym. Apart from the help of the Evo community I have gotten myself to where I am, although I can still improve. I think it’s time to bring in a coach with more knowledge , experience and get myself upto a position to get on stage in the next 1-2 years

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
rear delt fly	3 x 10-15	68kg x 16,13,11
cable Y raises	3 x 10-15	19kg x 16,14,12
ISO lateral incline press	3x8–12	50kg x14,12,10	Plate loaded Weight per side
Flat machine press	3x10–12	75kg x 14,11,9	5 second negatives
Pec fly machine	3x12–15	68kg x 16,14,12	Slow , controlled , squeeze at contraction
Overhead Press (Olympic bar)	3 x 8-12	60kg x 16,13,11
Front delt raises ( single dumbbell Charles glass variation)	3 x 12-15	25kg x 16,13,11	Seated , single dumbbell two hands palms up leaning forward
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12

Great session brother and awesome focus on what your long-term goals are and how to get to them.