Approved Log My Journey to Shredded Physique Log

[ballin2504]

Air Fried Chicken Schnitzel with Rice and Salad for dinner

View attachment 39432

Damn that looks good

 

[Eddie Haskell]

Air Fried Chicken Schnitzel with Rice and Salad for dinner

View attachment 39432

@powerlifts damn that looks tasty man I want some of that

you got more meal pics?

 

[powerlifts]

Tonight's dinner being cooked up... Chicken and Veges... I will post the finished result later on

 

[powerlifts]

Finished product...

 

[LevButlerov]

Tonight's dinner being cooked up... Chicken and Veges... I will post the finished result later on

View attachment 39950
View attachment 39951

Finished product...

View attachment 39955

@powerlifts nice meals WOW clean
but missing your training, hows that going?

 

[stevesmi]

looks delicious to me good job on the meal prep

 

[powerlifts]

@powerlifts nice meals WOW clean
but missing your training, hows that going?

Training is going really well brother. Today I did Back and Biceps:

Deadlifts
4 sets, 6-8 reps
Weight: 100-110 kg
Super set with - Pull ups wide grip

Bent Over Barbell Rows
3 sets, 8-12 reps
Weight: Bodyweight

T-Bar Rows
4 sets, 8-12 reps
Weight: 60-80 kg

Lat Pulldowns
3 sets, 10-12 reps
Weight: 50-60 kg

Seated Cable Rows
3 sets, 10-12 reps
Weight: 50-60 kg

Standing Barbell Curls
3 sets, 10-12 reps
Weight: 25kg

Incline Dumbbell Curls
4 sets, 8-10 reps
Weight: 17kg

Seated Preacher Curls:
3 sets, 10-12 reps
Weight: 25kg bar

 

[powerlifts]

Breakfast eggs and beef mince...

 

[Titan Performance]

Proof that eating for gains doesn’t have to be boring. Great looking food mate Well done with your progress so far

 

[Mobster]

Finished product...

View attachment 39955

Looks a lot better cooked

 

[JasonPriest]

Wow that is some amazing looking food

 

[BodyMonster34]

bro the protein is incredible in your meals

 

[Quadsweep]

definitely getting good nutrition I like it

 

[Austin316]

very solid amount of protein and fats in your diet

 

[sambee38]

keep up the good work we are very impressed

 

[BookerTNY]

nice meal pictures it's making me hungry

 

[Arabian]

keep up the good work man we love what you doing!

 

[e2]

Wow those eggs are something special

 

[2Thick]

eggs and beef is the best protein

 

[Vadim Fedorov]

looking really good man we are proud of you

 

[Wootoom]

you're getting your fats as well so that's good

 

[powerlifts]

Chest and Triceps today!

Flat Bench
4 sets, 8 to 12 reps
Weight: 80-100 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline Smith Machine
4 sets, 8-12 reps
Weight: 80-100 kg

Peck Deck
4 sets, 10-12 reps
Weight: 60 kg

Cable Machine- Bar push down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 30kg

 

[Masonic Bodybuilder]

Food looks so good man. Good job on the clean meals.

 

[Eddie Haskell]

Chest and Triceps today!

Flat Bench
4 sets, 8 to 12 reps
Weight: 80-100 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline Smith Machine
4 sets, 8-12 reps
Weight: 80-100 kg

Peck Deck
4 sets, 10-12 reps
Weight: 60 kg

Cable Machine- Bar push down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 30kg

@powerlifts perfect peck deck
you get a good pump? up that to 15 reps for 1

how is your food intake?

 

[ballin2504]

Finished product...

View attachment 39955

Man that looks good

 

[Noah Wixx]

Food looks great

 

[powerlifts]

Chest/Tris today:
Flat bench: 4 sets 80kgs, 85kgs, 90kgs, 95kgs
DM Flys: 4 sets 20kgs, 25kgs, 25kgs, 25kgs
DM incline: 4 sets 35kg, 40kgs, 40kgs, 45kgs
Low Cable Chest Flys: 4 sets 20kgs

Dips 4 sets
Tricep Pushdowns (Rope) 4 sets 45kgs
Skull Crushers 4 Sets 35kgs

Abs in between

 

[powerlifts]

Food pics

 

[Npcclassicphysique champ]

Chest/Tris today:
Flat bench: 4 sets 80kgs, 85kgs, 90kgs, 95kgs
DM Flys: 4 sets 20kgs, 25kgs, 25kgs, 25kgs
DM incline: 4 sets 35kg, 40kgs, 40kgs, 45kgs
Low Cable Chest Flys: 4 sets 20kgs

Dips 4 sets
Tricep Pushdowns (Rope) 4 sets 45kgs
Skull Crushers 4 Sets 35kgs

Abs in between

Food pics
View attachment 40654

@powerlifts i see sets and weights how about your reps bro? share

meal looks clean, i like the mix

thanks for sharing, share more please

 

[stevesmi]

that's some good-looking chicken

 

[Mobster]

Food pics
View attachment 40654

That looks yummy

 

[Quadsweep]

nice work on this training

 

[BodyMonster34]

bro you getting in some good volume I like it

 

[JasonPriest]

good job mixing in some compound lifts with isolation

 

[Wootoom]

I bet you will be sore after that workout

 

[Vadim Fedorov]

A+++ job. we love to see successful logs like this

 

[2Thick]

your helping so many different people by posting up these excellent workouts

 

[e2]

I'm gonna copy what you did I like it

 

[ceo]

Bros nice workouts keep it up

 

[ROIDDERS]

volume is definitely on point

 

[chesty]

keep up the good work and keep posting up some pictures

 

[Ulter]

we want to see you take things to the next level you're definitely capable

 

[Masonic Bodybuilder]

Chicken looks perfect man. I don't understand how people get bored of it when there are so many ways to make it and so many seasonings!

 

[average918]

Chest/Tris today:
Flat bench: 4 sets 80kgs, 85kgs, 90kgs, 95kgs
DM Flys: 4 sets 20kgs, 25kgs, 25kgs, 25kgs
DM incline: 4 sets 35kg, 40kgs, 40kgs, 45kgs
Low Cable Chest Flys: 4 sets 20kgs

Dips 4 sets
Tricep Pushdowns (Rope) 4 sets 45kgs
Skull Crushers 4 Sets 35kgs

Solid bench work here bro

Abs in between

 

[RoidRage69]

Chicken looks perfect man. I don't understand how people get bored of it when there are so many ways to make it and so many seasonings!

It’s like my favorite meal now. Fried chicken and rice with Liquid Aminos.

 

[powerlifts]

Hey guys, I had a Back and Biceps session today...

Deadlifts:
4 sets 8 reps 100kgs, 8 reps 110kgs, 6 reps 120kgs, 6 reps 120kgs

Pull-Ups:
4 sets 10 reps Bodyweight, 8 reps Bodyweight + 10kgs, 6 reps Bodyweight + 15kgs, 6 reps Bodyweight + 20kgs

Bent Over Barbell Rows:
4 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs, 8 reps 70kgs

Seated Cable Rows:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Lat Pulldowns:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Barbell Curls:
3 sets 12 reps 30kgs, 10 reps 35kgs, 10 reps 35kgs

Dumbbell Hammer Curls:
3 sets 12 reps 12kgs, 10 reps 15kgs, 10 reps 15kgs each hand

Preacher Curls:
3 sets 12 reps 25kgs, 10 reps 27.5kgs, 10 reps 30kgs

Concentration Curls:
3 sets 12 reps 10kgs, 10 reps 12kgs, 10 reps 12kgs each hand

 

[ballin2504]

Food pics
View attachment 40654

Chicken looks good

 

[LevButlerov]

Hey guys, I had a Back and Biceps session today...

Deadlifts:
4 sets 8 reps 100kgs, 8 reps 110kgs, 6 reps 120kgs, 6 reps 120kgs

Pull-Ups:
4 sets 10 reps Bodyweight, 8 reps Bodyweight + 10kgs, 6 reps Bodyweight + 15kgs, 6 reps Bodyweight + 20kgs

Bent Over Barbell Rows:
4 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs, 8 reps 70kgs

Seated Cable Rows:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Lat Pulldowns:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Barbell Curls:
3 sets 12 reps 30kgs, 10 reps 35kgs, 10 reps 35kgs

Dumbbell Hammer Curls:
3 sets 12 reps 12kgs, 10 reps 15kgs, 10 reps 15kgs each hand

Preacher Curls:
3 sets 12 reps 25kgs, 10 reps 27.5kgs, 10 reps 30kgs

Concentration Curls:
3 sets 12 reps 10kgs, 10 reps 12kgs, 10 reps 12kgs each hand

@powerlifts very good day I see you really lifting hard

hows the food today? any meal pics for us

 

[powerlifts]

Chest incline press dumbbells
Warm up 22kg
32kg -12
34kg - 10
34kg - 10
34kg - 10

Chest press bench machine
80kg - 12
110kg - 10
110kg - 9
110kg - 9

Incline chest machine
80kg - 10
85kg - 9
85kg - 9
85kg - 9

Chest fly machine
75kg - 12
85kg - 10
85kg - 10
85kg - 10

Chest incline dumbbell fly
7kg x 4 - 12

Should press machine
45 kg x 4 - 10

Should cables 5kg x 4 - 12
Calf raises 95kg x 4

 

[powerlifts]

 

[25homes]

Chest/Tris today:
Flat bench: 4 sets 80kgs, 85kgs, 90kgs, 95kgs
DM Flys: 4 sets 20kgs, 25kgs, 25kgs, 25kgs
DM incline: 4 sets 35kg, 40kgs, 40kgs, 45kgs
Low Cable Chest Flys: 4 sets 20kgs

Dips 4 sets
Tricep Pushdowns (Rope) 4 sets 45kgs
Skull Crushers 4 Sets 35kgs

Abs in between

Nice work

 

[RoidRage69]

That looks delicious.

 

[Eddie Haskell]

Chest incline press dumbbells
Warm up 22kg
32kg -12
34kg - 10
34kg - 10
34kg - 10

Chest press bench machine
80kg - 12
110kg - 10
110kg - 9
110kg - 9

Incline chest machine
80kg - 10
85kg - 9
85kg - 9
85kg - 9

Chest fly machine
75kg - 12
85kg - 10
85kg - 10
85kg - 10

Chest incline dumbbell fly
7kg x 4 - 12

Should press machine
45 kg x 4 - 10

Should cables 5kg x 4 - 12
Calf raises 95kg x 4

training on point , but chest inclines add 15 reps on the drop

View attachment 41131View attachment 41132

damn thats SUPER nice I want that food NOW

 

[Mobster]

Love me some pitta

 

[average918]

Chest incline press dumbbells
Warm up 22kg
32kg -12
34kg - 10
34kg - 10
34kg - 10

Chest press bench machine
80kg - 12
110kg - 10
110kg - 9
110kg - 9

Incline chest machine
80kg - 10
85kg - 9
85kg - 9
85kg - 9

Chest fly machine
75kg - 12
85kg - 10
85kg - 10
85kg - 10

Chest incline dumbbell fly
7kg x 4 - 12

Should press machine
45 kg x 4 - 10

Should cables 5kg x 4 - 12
Calf raises 95kg x 4

Loving the volume here bro looks like a solid session + that food looks amazing bro you making me hungry!!

 

[stevesmi]

that's some nice food man keep it up

 

[JasonPriest]

back and bicep is always a fun day

 

[BodyMonster34]

bro I like Arnold curls don't forget them

 

[Quadsweep]

pull-ups are a great way to really build back strength

 

[Austin316]

I bet your arms were burning after that workout

 

[sambee38]

nice variations on your lifts good job

 

[BookerTNY]

keep up the good work I always like arm day

 

[Arabian]

food looks terrific wow that's impressive

 

[zedhed]

I love how you mix up the foods you're eating

 

[caligirl85]

not only does the food look delicious but it's healthy

 

[Shrine]

you're keeping things fun and not boring

 

[Zyglamail]

let us know what you're up to this weekend

 

[ballin2504]

View attachment 41131View attachment 41132

That food looks great

 

[25homes]

Foods like

 

[powerlifts]

Big workout to today bros... legs!

Squats:4 sets 8 reps 80kgs, 8 reps 90kgs, 6 reps 100kgs, 6 reps 100kgs

Leg Press:4 sets 10 reps 200kgs, 8 reps 220kgs, 8 reps 240kgs, 8 reps 240kgs

Romanian Deadlifts:4 sets 10 reps 60kgs, 8 reps 70kgs, 8 reps 80kgs, 8 reps 80kgs

Walking Lunges:4 sets 12 reps 20kgs, 10 reps 22.5kgs, 10 reps 25kgs, 10 reps 25kgs each hand

Leg Curls:4 sets 12 reps 50kgs, 10 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs

Leg Extensions:4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs

Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

These are some of my foods...

BEEF MINCE / BLACK RICE / EGG

PROTEIN PANCAKES

 

[Abolone]

Big workout to today bros... legs!

Squats:4 sets 8 reps 80kgs, 8 reps 90kgs, 6 reps 100kgs, 6 reps 100kgs

Leg Press:4 sets 10 reps 200kgs, 8 reps 220kgs, 8 reps 240kgs, 8 reps 240kgs

Romanian Deadlifts:4 sets 10 reps 60kgs, 8 reps 70kgs, 8 reps 80kgs, 8 reps 80kgs

Walking Lunges:4 sets 12 reps 20kgs, 10 reps 22.5kgs, 10 reps 25kgs, 10 reps 25kgs each hand

Leg Curls:4 sets 12 reps 50kgs, 10 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs

Leg Extensions:4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs

Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

These are some of my foods...

BEEF MINCE / BLACK RICE / EGG

View attachment 41676



PROTEIN PANCAKES

View attachment 41677

killer work out dude you smashed it!!
dude i used to eat ALOT of black rice its a super food for sure! high protein content ! loved it its just a lil expensive esp when you eat close to 1kg a day of rice haha...

 

[Eddie Haskell]

Big workout to today bros... legs!

Squats:4 sets 8 reps 80kgs, 8 reps 90kgs, 6 reps 100kgs, 6 reps 100kgs

Leg Press:4 sets 10 reps 200kgs, 8 reps 220kgs, 8 reps 240kgs, 8 reps 240kgs

Romanian Deadlifts:4 sets 10 reps 60kgs, 8 reps 70kgs, 8 reps 80kgs, 8 reps 80kgs

Walking Lunges:4 sets 12 reps 20kgs, 10 reps 22.5kgs, 10 reps 25kgs, 10 reps 25kgs each hand

Leg Curls:4 sets 12 reps 50kgs, 10 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs

Leg Extensions:4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs

Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

These are some of my foods...

BEEF MINCE / BLACK RICE / EGG

View attachment 41676



PROTEIN PANCAKES

View attachment 41677

@powerlifts big leg day , volume on point

those are pancakes ? you add protein to them so high protein pancakes?

 

[powerlifts]

killer work out dude you smashed it!!
dude i used to eat ALOT of black rice its a super food for sure! high protein content ! loved it its just a lil expensive esp when you eat close to 1kg a day of rice haha...

Yeah lol... I get them from Woolies bro... they're actually the Woolies brand I think. I stock up when they're on special.

 

[powerlifts]

@powerlifts big leg day , volume on point

those are pancakes ? you add protein to them so high protein pancakes?

Yeah brother, just add in the protein!

 

[powerlifts]

Back and Bi's session today

Deadlifts:
4 sets 8 reps 100kgs, 8 reps 110kgs, 6 reps 120kgs, 6 reps 120kgs

Pull-Ups:
4 sets 10 reps Bodyweight, 8 reps Bodyweight + 10kgs, 6 reps Bodyweight + 15kgs, 6 reps Bodyweight + 20kgs

Bent Over Barbell Rows:
4 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs, 8 reps 70kgs

Seated Cable Rows:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Lat Pulldowns:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Barbell Curls:
3 sets 12 reps 30kgs, 10 reps 35kgs, 10 reps 35kgs

Dumbbell Hammer Curls:
3 sets 12 reps 12kgs, 10 reps 15kgs, 10 reps 15kgs each hand

Preacher Curls:
3 sets 12 reps 25kgs, 10 reps 27.5kgs, 10 reps 30kgs

Concentration Curls:
3 sets 12 reps 10kgs, 10 reps 12kgs, 10 reps 12kgs each hand

 

[Eddie Haskell]

Back and Bi's session today

Deadlifts:
4 sets 8 reps 100kgs, 8 reps 110kgs, 6 reps 120kgs, 6 reps 120kgs

Pull-Ups:
4 sets 10 reps Bodyweight, 8 reps Bodyweight + 10kgs, 6 reps Bodyweight + 15kgs, 6 reps Bodyweight + 20kgs

Bent Over Barbell Rows:
4 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs, 8 reps 70kgs

Seated Cable Rows:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Lat Pulldowns:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Barbell Curls:
3 sets 12 reps 30kgs, 10 reps 35kgs, 10 reps 35kgs

Dumbbell Hammer Curls:
3 sets 12 reps 12kgs, 10 reps 15kgs, 10 reps 15kgs each hand

Preacher Curls:
3 sets 12 reps 25kgs, 10 reps 27.5kgs, 10 reps 30kgs

Concentration Curls:
3 sets 12 reps 10kgs, 10 reps 12kgs, 10 reps 12kgs each hand

@powerlifts volume is on point but you can do more curl reps imo bro

 

[stevesmi]

job my man keep up the good work

 

[Mobster]

Deadlift needs to be 140kg

 

[powerlifts]

 

[e2]

Romanian deadlifts will definitely work your legs

 

[2Thick]

good job my man you hit your legs really hard

 

[Vadim Fedorov]

food looks really exotic and interesting

 

[Wootoom]

protein pancakes wow those look delicious

 

[JasonPriest]

good job getting in the protein

 

[BodyMonster34]

bro you killed that work out that's some good volume

 

[Quadsweep]

yes rice is an excellent source of carbs I agree

 

[Ulter]

you're getting the protein in for sure

 

[chesty]

I love that you are enjoying your progress

 

[ROIDDERS]

keep up the good work the protein pancakes are amazing looking

 

[ceo]

Bros how do you cook your pancakes without burning them you got to teach me

 

[powerlifts]

Bros how do you cook your pancakes without burning them you got to teach me

The pan I use is awesome with some coconut oil spray does the trick brother

 

[powerlifts]

Last workout for the week my bros... Have a great weekend!!

Flat Bench
4 sets, 8 to 12 reps
Weight: 85-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline Smith Machine
4 sets, 8-12 reps
Weight: 90-110 kg

Peck Deck
4 sets, 10-12 reps
Weight: 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

 

[Npcclassicphysique champ]

Last workout for the week my bros... Have a great weekend!!

Flat Bench
4 sets, 8 to 12 reps
Weight: 85-110 kg

Incline DB
4 sets, 8-12 reps
Weight: 30kg, 35kg, 40kg, 45kg

Incline Smith Machine
4 sets, 8-12 reps
Weight: 90-110 kg

Peck Deck
4 sets, 10-12 reps
Weight: 65 kg

Cable Machine- Bar push-down
4 sets, 10-12 reps
Weight: 40 to 50kg

Cable Machine- Rope pull down
4 sets, 10-12 reps
Weight: 35 to 40kg

Skull Crushers
4 sets, 8-10 reps
Weight: 25 to 35kg

@powerlifts good day why not up to some 15 rep sets like inclines you need more volume on that

 

[ballin2504]

Well on your way

 

[25homes]

Back and Bi's session today

Deadlifts:
4 sets 8 reps 100kgs, 8 reps 110kgs, 6 reps 120kgs, 6 reps 120kgs

Pull-Ups:
4 sets 10 reps Bodyweight, 8 reps Bodyweight + 10kgs, 6 reps Bodyweight + 15kgs, 6 reps Bodyweight + 20kgs

Bent Over Barbell Rows:
4 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs, 8 reps 70kgs

Seated Cable Rows:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Lat Pulldowns:
4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs

Standing Barbell Curls:
3 sets 12 reps 30kgs, 10 reps 35kgs, 10 reps 35kgs

Dumbbell Hammer Curls:
3 sets 12 reps 12kgs, 10 reps 15kgs, 10 reps 15kgs each hand

Preacher Curls:
3 sets 12 reps 25kgs, 10 reps 27.5kgs, 10 reps 30kgs

Concentration Curls:
3 sets 12 reps 10kgs, 10 reps 12kgs, 10 reps 12kgs each hand

Good workout

 

[powerlifts]

THought I'd start the week my smashing my legs

Squats:4 sets 8 reps 85kgs, 8 reps 95kgs, 6 reps 105kgs, 5reps 110kgs

Leg Press:4 sets 14 reps 200kgs, 10 reps 220kgs, 10 reps 240kgs, 8 reps 240kgs

Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs

Walking Lunges:4 sets 12 reps 20kgs, 10 reps 22.5kgs, 10 reps 25kgs, 10 reps 25kgs each hand

Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs

Leg Extensions:4 sets 12 reps 70kgs, 10 reps 75kgs, 10 reps 75kgs, 10 reps 75kgs

Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs

Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

 

[Npcclassicphysique champ]

THought I'd start the week my smashing my legs

Squats:4 sets 8 reps 85kgs, 8 reps 95kgs, 6 reps 105kgs, 5reps 110kgs

Leg Press:4 sets 14 reps 200kgs, 10 reps 220kgs, 10 reps 240kgs, 8 reps 240kgs

Romanian Deadlifts:4 sets 10 reps 65kgs, 8 reps 75kgs, 8 reps 85kgs, 7 reps 90kgs

Walking Lunges:4 sets 12 reps 20kgs, 10 reps 22.5kgs, 10 reps 25kgs, 10 reps 25kgs each hand

Leg Curls:4 sets 12 reps 55kgs, 10 reps 60kgs, 10 reps 60kgs, 8 reps 65kgs

Leg Extensions:4 sets 12 reps 70kgs, 10 reps 75kgs, 10 reps 75kgs, 10 reps 75kgs

Standing Calf Raises:3 sets 12 reps 80kgs, 10 reps 90kgs, 10 reps 90kgs

Seated Calf Raises:3 sets 12 reps 40kgs, 10 reps 45kgs, 10 reps 45kgs

steady as it goes @powerlifts legs to the MAX smashed

 

[powerlifts]

Just trying to be consistent and keep hammering through my routine.

Back and Biceps

Pull-Ups: 4 sets 10 reps Bodyweight, 8 reps Bodyweight + 10kgs, 6 reps Bodyweight + 15kgs, 6 reps Bodyweight + 20kgs
Bent Over Barbell Rows: 4 sets 10 reps 60kgs, 8 reps 65kgs, 8 reps 70kgs, 8 reps 70kgs
Deadlifts: 4 sets 8 reps 100kgs, 8 reps 110kgs, 6 reps 120kgs, 6 reps 120kgs
Lat Pulldowns: 4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs
Seated Cable Rows: 4 sets 12 reps 60kgs, 10 reps 65kgs, 10 reps 70kgs, 10 reps 70kgs
Standing Barbell Curls: 3 sets 12 reps 30kgs, 10 reps 35kgs, 10 reps 35kgs
Dumbbell Hammer Curls: 3 sets 12 reps 12kgs, 10 reps 15kgs, 10 reps 15kgs each hand
Preacher Curls: 3 sets 12 reps 25kgs, 10 reps 27.5kgs, 10 reps 30kgs
Concentration Curls: 3 sets 12 reps 10kgs, 10 reps 12kgs, 10 reps 12kgs each hand

 

[powerlifts]

 

[Mobster]

Squats need to be more.