Approved Log My Testosterone, Trenbolone, Tbol Cycle Log

[Quadsweep]

great job man it's a very motivational log I feel like killing it after reading it

 

[Masonic Bodybuilder]

Some really good looking meals lately brother.

 

[Skays]

Jujitsu early morning session.

DB Incline Bench
warm up with 20kg DB's
30kgx 15
35kgx15
40kgx13

Flat Bench
60kgx15
80kgx12
90kgx12

Incline Press + Superset Peck Deck
60kgx14 + 54kgx12
60kgx12 + 54kgx12
60kgx12+ 54kgx12

Tricep Rope Pull down
54kgx15
54kgx12
54kgx10

DB French Press
15kgx14
15kgx12
15kgx10

Tricep Pushdowns
59kgx14
59kgx12
59kgx11

 

[ballin2504]

Food looks great

 

[LevButlerov]

Jujitsu early morning session.

DB Incline Bench
warm up with 20kg DB's
30kgx 15
35kgx15
40kgx13

Flat Bench
60kgx15
80kgx12
90kgx12

Incline Press + Superset Peck Deck
60kgx14 + 54kgx12
60kgx12 + 54kgx12
60kgx12+ 54kgx12

Tricep Rope Pull down
54kgx15
54kgx12
54kgx10

DB French Press
15kgx14
15kgx12
15kgx10

Tricep Pushdowns
59kgx14
59kgx12
59kgx11

@Skays I find your volume impressive
you keeping protein high?
meal pics perfect thank u

 

[RoySimpson]

Delicious food right here!!

 

[Noah Wixx]

Food looks very nicely done and the workouts look good as well

 

[Skays]

8500 steps for cardio.

DB Incline Bench
warm up with 20kg DB's
30kgx 15
35kgx15
40kgx13

Flat Bench
60kgx15
80kgx12
90kgx12

Incline Press + Superset Peck Deck
60kgx14 + 54kgx12
60kgx12 + 54kgx12
60kgx12+ 54kgx12

Tricep Rope Pull down
54kgx15
54kgx12
54kgx10

DB French Press
15kgx14
15kgx12
15kgx10

Tricep Pushdowns
59kgx14
59kgx12
59kgx11

 

[Eddie Haskell]

8500 steps for cardio.

DB Incline Bench
warm up with 20kg DB's
30kgx 15
35kgx15
40kgx13

Flat Bench
60kgx15
80kgx12
90kgx12

Incline Press + Superset Peck Deck
60kgx14 + 54kgx12
60kgx12 + 54kgx12
60kgx12+ 54kgx12

Tricep Rope Pull down
54kgx15
54kgx12
54kgx10

DB French Press
15kgx14
15kgx12
15kgx10

Tricep Pushdowns
59kgx14
59kgx12
59kgx11

@Skays staying steady perfect
any food meals to share?

 

[Skays]

Todays update:

Breakfast:
Protein shake mixed with water (1.5 scoops of Optimum Nutrition)

Lunch:
250grams egg whites
125grams white rice
Mushrooms
Tasty Chees

Dinner
380grams (weighed raw) Chicken Breast
White Rice 125grams
Salad

Snacks:
2 Bounce Protein Balls
Crankt Protein shake later on tonight

Training:
No weights due to injury, will be off for a few more days.
8000 steps

 

[LevButlerov]

Todays update:

Breakfast:
Protein shake mixed with water (1.5 scoops of Optimum Nutrition)

Lunch:
250grams egg whites
125grams white rice
Mushrooms
Tasty Chees

Dinner
380grams (weighed raw) Chicken Breast
White Rice 125grams
Salad

Snacks:
2 Bounce Protein Balls
Crankt Protein shake later on tonight

Training:
No weights due to injury, will be off for a few more days.
8000 steps

nice meals and meal pics HOT

 

[stevesmi]

Man that food looks very yummy

 

[Mobster]

How is the injury?

 

[Austin316]

Very nice training session

 

[sambee38]

I like how you're mixing in different exercises

 

[BookerTNY]

attaboy keep it up

 

[Arabian]

we want to see you succeed keep pushing

 

[Zyglamail]

make sure that you keep up the good work into the weekend

 

[Shrine]

I like how you're mixing in different cardio

 

[caligirl85]

beautiful work man we're proud of you

 

[zedhed]

you're doing an amazing job I got a lot of respect for this

 

[RoySimpson]

Looks delicious

 

[ballin2504]

Foods looking good.

 

[Skays]

How is the injury?

I don't feel any pain, but I always have tingles from my neck that goes down my arm. Left fingers are still numb. It's been a week since I got the 2 injections so I just want to take it easy and not risk it. I'd rather do light weights until I build myself up again.

Today's update:

Breakfast:
250grams egg whites
125grams white rice
Vegetables

Lunch:
185grams Tuna
125grams Rice

Dinner
380grams (weighed raw) Chicken Breast
White Rice 125grams
Salad
Pasta

Snacks:
Crankt Protein shake later on tonight

Training:
8000 steps

First day back, so went really light. I didn't bother logging the kg's ...depressing numbers.

Low numbers, high reps, several sets. Just a bit of everything.

• Seated Machine Bench Press
• Peck Deck
• Leg Press
• Leg Extensions
• Calfs
• Triceps -Rope Pulldowns
• Straight Bar Curls

Food pics also include some from the weekend.

 

[Npcclassicphysique champ]

I don't feel any pain, but I always have tingles from my neck that goes down my arm. Left fingers are still numb. It's been a week since I got the 2 injections so I just want to take it easy and not risk it. I'd rather do light weights until I build myself up again.

Today's update:

Breakfast:
250grams egg whites
125grams white rice
Vegetables

Lunch:
185grams Tuna
125grams Rice

Dinner
380grams (weighed raw) Chicken Breast
White Rice 125grams
Salad
Pasta

Snacks:
Crankt Protein shake later on tonight

Training:
8000 steps

First day back, so went really light. I didn't bother logging the kg's ...depressing numbers.

Low numbers, high reps, several sets. Just a bit of everything.

• Seated Machine Bench Press
• Peck Deck
• Leg Press
• Leg Extensions
• Calfs
• Triceps -Rope Pulldowns
• Straight Bar Curls

Food pics also include some from the weekend.

@Skays impressive FOOD like wow, you really got some clean and fun at the same time bro

and the numbers not depressing you just backing into training so you gotta be safe
want to see you keep that protein high 400 grams almost of chicken breast IMPRESSIVE

 

[RoySimpson]

I don't feel any pain, but I always have tingles from my neck that goes down my arm. Left fingers are still numb. It's been a week since I got the 2 injections so I just want to take it easy and not risk it. I'd rather do light weights until I build myself up again.

Today's update:

Breakfast:
250grams egg whites
125grams white rice
Vegetables

Lunch:
185grams Tuna
125grams Rice

Dinner
380grams (weighed raw) Chicken Breast
White Rice 125grams
Salad
Pasta

Snacks:
Crankt Protein shake later on tonight

Training:
8000 steps

First day back, so went really light. I didn't bother logging the kg's ...depressing numbers.

Low numbers, high reps, several sets. Just a bit of everything.

• Seated Machine Bench Press
• Peck Deck
• Leg Press
• Leg Extensions
• Calfs
• Triceps -Rope Pulldowns
• Straight Bar Curls

Food pics also include some from the weekend.

@Skays Careful with the injury bro! Food is looking good!

 

[Skays]

Tuesday:
Fasted cardio
20mins on Step Machine (300cals)
20mins incline treadmill (184cals)

Wednesday & Thursday:
Light training, all body parts. No pain so far... my plan is to start my proper training schedule next week.

 

[LevButlerov]

Tuesday:
Fasted cardio
20mins on Step Machine (300cals)
20mins incline treadmill (184cals)

Wednesday & Thursday:
Light training, all body parts. No pain so far... my plan is to start my proper training schedule next week.

@Skays no paint perfect, and you pushed the cardio I like it

 

[Skays]

Today's update:

Breakfast:
250grams egg whites
125grams white rice
1/2 Avocado
Spinach
Balsamic Glaze

Lunch:
185grams Tuna
125grams Rice
Balsamic Glaze
Cherry Tomatoes
Spinach

Dinner
400grams (weighed raw) Chicken Breast
White Rice 125grams
Salad

Snacks:
2 Protein Bounce Balls
Crankt Protein shake

Training:
Chest & Triceps

Incline DB
14kgx20
20kgx15
26kgx17
30kgx15
30kgx13

Machine Seated Chest Press
82kgx8
82kgx8
82kgx8
82kgx8

Pec Seated Flys
68kgx8
54kgx12
54kgx12
54kgx12


Tricep Ropes Pull down
22kgx15
24kgx12
24kgx12
24kgx12

Tricep Bar Pull down
24kgx10
24kgx11
24kgx11
24kgx11

Tricep Single Arm cable
12kgx8
12kgx10
12kgx10
12kgx10

In between hanging leg raises

 

[Npcclassicphysique champ]

Today's update:

Breakfast:
250grams egg whites
125grams white rice
1/2 Avocado
Spinach
Balsamic Glaze

Lunch:
185grams Tuna
125grams Rice
Balsamic Glaze
Cherry Tomatoes
Spinach

Dinner
400grams (weighed raw) Chicken Breast
White Rice 125grams
Salad

Snacks:
2 Protein Bounce Balls
Crankt Protein shake

Training:
Chest & Triceps

Incline DB
14kgx20
20kgx15
26kgx17
30kgx15
30kgx13

Machine Seated Chest Press
82kgx8
82kgx8
82kgx8
82kgx8

Pec Seated Flys
68kgx8
54kgx12
54kgx12
54kgx12


Tricep Ropes Pull down
22kgx15
24kgx12
24kgx12
24kgx12

Tricep Bar Pull down
24kgx10
24kgx11
24kgx11
24kgx11

Tricep Single Arm cable
12kgx8
12kgx10
12kgx10
12kgx10

In between hanging leg raises

you got nice meals @Skays like a pro there, what were the protein levels?

and training very on point TRIs must have been pumped hard

 

[stevesmi]

Man you're giving me some ideas for some delicious meals

 

[Noah Wixx]

Food is definitely 100% on point.

 

[Mobster]

Food (porn) does look fkin amazing

 

[ceo]

Bros I like your diet good stuff coming in

 

[ROIDDERS]

you won't go wrong with some eggs and avocado for breakfast

 

[chesty]

I like the spinach I've definitely to eat more of that

 

[Ulter]

wow those are some delicious meals much respect

 

[RoidRage69]

Your food looks like a chef cooked it.

 

[e2]

keep up the good work man your meal pictures look amazing

 

[2Thick]

you're cooking some delicious food up

 

[Vadim Fedorov]

beautiful work on this man keep it up

 

[Wootoom]

I gotta try PEC seated flies I haven't done them in a while

 

[JasonPriest]

I like how you're hitting different angles on the triceps

 

[BodyMonster34]

bro I like to finish workout with some push-ups as well

 

[Quadsweep]

leg raises are awesome for the core

 

[Skays]

Workout for the past 2 days:

Chest & Triceps

Incline DB
14kgx20
20kgx15
26kgx17
30kgx15
30kgx13

Machine Seated Chest Press
82kgx8
82kgx8
82kgx8
82kgx8

Pec Seated Flys
68kgx8
54kgx12
54kgx12
54kgx12

Tricep Ropes Pull down
22kgx15
24kgx12
24kgx12
24kgx12

Tricep Bar Pull down
24kgx10
24kgx11
24kgx11
24kgx11

Tricep Single Arm cable
12kgx8
12kgx10
12kgx10
12kgx10

In between hanging leg raises

Legs, Back & Biceps

Seated Leg Press
75kg x 30
125kg x 20
165kg x 20

Leg Extensions
96kg x 10
96kg x 12
96kg x 12

Lying down Hamstring Curls
60kg x 8
60kg x 8
60kg x 8

Seated Leg Press Machine (Calf’s)
115kg x 16
115kg x 16
115kg x 14

Lat Pull Down
61kg x 12
68kg x 12
75kg x 12

Standing DB Row
20kg x 12
20kg x 12
20kg x 12

Ropes (angled) Standing Lat pull down
18.75kg x 12
18.75kg x 12
18.75kg x 12

Straight Bar Bicep curls
30kg x 11
30kg x 11
30kg x 11

 

[RoidRage69]

That food looks awesome!!!

 

[RoySimpson]

Today's update:

Breakfast:
250grams egg whites
125grams white rice
1/2 Avocado
Spinach
Balsamic Glaze

Lunch:
185grams Tuna
125grams Rice
Balsamic Glaze
Cherry Tomatoes
Spinach

Dinner
400grams (weighed raw) Chicken Breast
White Rice 125grams
Salad

Snacks:
2 Protein Bounce Balls
Crankt Protein shake

Training:
Chest & Triceps

Incline DB
14kgx20
20kgx15
26kgx17
30kgx15
30kgx13

Machine Seated Chest Press
82kgx8
82kgx8
82kgx8
82kgx8

Pec Seated Flys
68kgx8
54kgx12
54kgx12
54kgx12


Tricep Ropes Pull down
22kgx15
24kgx12
24kgx12
24kgx12

Tricep Bar Pull down
24kgx10
24kgx11
24kgx11
24kgx11

Tricep Single Arm cable
12kgx8
12kgx10
12kgx10
12kgx10

In between hanging leg raises

@Skays that food looks out of this world!

 

[ballin2504]

Foods looking on point man!

 

[LevButlerov]

Workout for the past 2 days:

Chest & Triceps

Incline DB
14kgx20
20kgx15
26kgx17
30kgx15
30kgx13

Machine Seated Chest Press
82kgx8
82kgx8
82kgx8
82kgx8

Pec Seated Flys
68kgx8
54kgx12
54kgx12
54kgx12

Tricep Ropes Pull down
22kgx15
24kgx12
24kgx12
24kgx12

Tricep Bar Pull down
24kgx10
24kgx11
24kgx11
24kgx11

Tricep Single Arm cable
12kgx8
12kgx10
12kgx10
12kgx10

In between hanging leg raises

Legs, Back & Biceps

Seated Leg Press
75kg x 30
125kg x 20
165kg x 20

Leg Extensions
96kg x 10
96kg x 12
96kg x 12

Lying down Hamstring Curls
60kg x 8
60kg x 8
60kg x 8

Seated Leg Press Machine (Calf’s)
115kg x 16
115kg x 16
115kg x 14

Lat Pull Down
61kg x 12
68kg x 12
75kg x 12

Standing DB Row
20kg x 12
20kg x 12
20kg x 12

Ropes (angled) Standing Lat pull down
18.75kg x 12
18.75kg x 12
18.75kg x 12

Straight Bar Bicep curls
30kg x 11
30kg x 11
30kg x 11

checking training you pumped
the food pics look tasty, but food on right is what? raw beef? @Skays

 

[25homes]

Good job

 

[Skays]

checking training you pumped
the food pics look tasty, but food on right is what? raw beef? @Skays

Thats grilled eggplant with Tomatoes

 

[Skays]

Chest & Triceps

Incline DB
30kgx 13
42.5kgx9
45kgx6

Seated Incline Press
80kgx13
80kgx10
100kgx7

Pec Seated Flys
64kgx12
64kgx12
64kgx10

Tricep Ropes Pull down
45.5kgx15
45.5kgx13
45.5kgx13

Tricep Bar Pull down
45.5kgx13
45.5kgx12
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

Shoulders
Cable Diagnol Raise
9kgx11
9kgx11
9kgx11

In between hanging leg raises

 

[Eddie Haskell]

Chest & Triceps

Incline DB
30kgx 13
42.5kgx9
45kgx6

Seated Incline Press
80kgx13
80kgx10
100kgx7

Pec Seated Flys
64kgx12
64kgx12
64kgx10

Tricep Ropes Pull down
45.5kgx15
45.5kgx13
45.5kgx13

Tricep Bar Pull down
45.5kgx13
45.5kgx12
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

Shoulders
Cable Diagnol Raise
9kgx11
9kgx11
9kgx11

In between hanging leg raises

@Skays impressive training day I think you can go up to 15 reps on the pull downs though with your big arms
food thanks for meal share

 

[Skays]

Legs & Biceps (Tuesday)
Leg Press
80kgx17
160kgx 14
200kgx 13
240kgx 12

Prone Leg Curl
45kg x 9
45kg x10
45kg x 8

Leg Extension
109kg x 11
109kg x 11
109kg x 11

Sitting Calf Raises
30kgx 16
30kgx 18
30kgx 18

Bicep
Standing - Straight Bar Curl
30kgx 12
30kgx 12
30kgx 12

Standing - DB Hammers
17.5kg x 11
17.5kg x 11
17.5kg x 11

Back (Wednesday)
Lat pull-downs
32kgx25
59kgx12
68kgx9
68kgx 8

Seated Long pull
54kgx12
54kgx12
54kgx12
54kgx10

Lower Back Extension
15kgx10
27.5kg x12 Superset Standing Lat push down
15kgx10
27.5kg x12 Superset Standing Lat push down
15kgx8
27.5kg x10 Superset Standing Lat push down

Bicep
Seated - DB curls
12.5kg x 11
12.5kg x 11
12.5kg x 1

Superset 30kg Kettle bells shrugs
3 sets x 10

 

[LevButlerov]

Legs & Biceps (Tuesday)
Leg Press
80kgx17
160kgx 14
200kgx 13
240kgx 12

Prone Leg Curl
45kg x 9
45kg x10
45kg x 8

Leg Extension
109kg x 11
109kg x 11
109kg x 11

Sitting Calf Raises
30kgx 16
30kgx 18
30kgx 18

Bicep
Standing - Straight Bar Curl
30kgx 12
30kgx 12
30kgx 12

Standing - DB Hammers
17.5kg x 11
17.5kg x 11
17.5kg x 11

Back (Wednesday)
Lat pull-downs
32kgx25
59kgx12
68kgx9
68kgx 8

Seated Long pull
54kgx12
54kgx12
54kgx12
54kgx10

Lower Back Extension
15kgx10
27.5kg x12 Superset Standing Lat push down
15kgx10
27.5kg x12 Superset Standing Lat push down
15kgx8
27.5kg x10 Superset Standing Lat push down

Bicep
Seated - DB curls
12.5kg x 11
12.5kg x 11
12.5kg x 1

Superset 30kg Kettle bells shrugs
3 sets x 10

@Skays checking your meals what are those?
left pics kind of looks like pork or chicken ?

on the training NICE I like the 25 rep pull down perfect pump to start
the curls 1 rep to finish?

 

[stevesmi]

That's the way to hit your legs and your upper body

 

[Mobster]

I'd like to see those pulldowns closer to bodyweight

 

[JasonPriest]

Very nice chest and tricep workout

 

[BodyMonster34]

bro you hitting it nice and hot I like it

 

[Quadsweep]

food looks terrific I like your meal choices

 

[Austin316]

looking really good you are a great chef to put together those meals

 

[sambee38]

those Tomatoes really look good on top of that dish

 

[BookerTNY]

very nice leg day I like how you hit the calves as well

 

[Arabian]

man that is some good volume you did a lot of good exercises

 

[Zyglamail]

very good dedication on this training

 

[Shrine]

any special things going on this weekend?

 

[caligirl85]

Make sure you update us on the workouts from the late part of the week

 

[zedhed]

always good to see you post up and update the food looks incredible

 

[Masonic Bodybuilder]

Food looks top tier!

 

[25homes]

Good work

 

[RoySimpson]

Legs & Biceps (Tuesday)
Leg Press
80kgx17
160kgx 14
200kgx 13
240kgx 12

Prone Leg Curl
45kg x 9
45kg x10
45kg x 8

Leg Extension
109kg x 11
109kg x 11
109kg x 11

Sitting Calf Raises
30kgx 16
30kgx 18
30kgx 18

Bicep
Standing - Straight Bar Curl
30kgx 12
30kgx 12
30kgx 12

Standing - DB Hammers
17.5kg x 11
17.5kg x 11
17.5kg x 11

Back (Wednesday)
Lat pull-downs
32kgx25
59kgx12
68kgx9
68kgx 8

Seated Long pull
54kgx12
54kgx12
54kgx12
54kgx10

Lower Back Extension
15kgx10
27.5kg x12 Superset Standing Lat push down
15kgx10
27.5kg x12 Superset Standing Lat push down
15kgx8
27.5kg x10 Superset Standing Lat push down

Bicep
Seated - DB curls
12.5kg x 11
12.5kg x 11
12.5kg x 1

Superset 30kg Kettle bells shrugs
3 sets x 10

@Skays that food looks bomb!

 

[ballin2504]

That’s a killer training session

 

[Noah Wixx]

Great work keep after it

 

[Skays]

@Skays checking your meals what are those?
left pics kind of looks like pork or chicken ?

on the training NICE I like the 25 rep pull down perfect pump to start
the curls 1 rep to finish?

Thats chicken brother

 

[Skays]

Chest & Triceps

Incline DB
17.5kg x 18
30kgx12
40kgx10
45kg x 8

Seated Incline Press
80kgx12
80kgx12
80kgx10

Pec Seated Flys
64kgx12
64kgx12
64kgx10

Tricep Ropes Pull down
45.5kgx15
45.5kgx13
45.5kgx13

Tricep Bar Pull down
45.5kgx13
45.5kgx12
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

In between hanging leg raises

 

[Tiger Salman Khan]

Chest & Triceps

Incline DB
17.5kg x 18
30kgx12
40kgx10
45kg x 8

Seated Incline Press
80kgx12
80kgx12
80kgx10

Pec Seated Flys
64kgx12
64kgx12
64kgx10

Tricep Ropes Pull down
45.5kgx15
45.5kgx13
45.5kgx13

Tricep Bar Pull down
45.5kgx13
45.5kgx12
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

In between hanging leg raises

@Skays Numbers look good.........

 

[Eddie Haskell]

Chest & Triceps

Incline DB
17.5kg x 18
30kgx12
40kgx10
45kg x 8

Seated Incline Press
80kgx12
80kgx12
80kgx10

Pec Seated Flys
64kgx12
64kgx12
64kgx10

Tricep Ropes Pull down
45.5kgx15
45.5kgx13
45.5kgx13

Tricep Bar Pull down
45.5kgx13
45.5kgx12
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

In between hanging leg raises

@Skays big trice day must be HUGE arm pump man

 

[Skays]

Tuesday:

Legs

Leg Press
80kgx17
160kgx 16
200kgx 13
240kgx 10

Prone Leg Curl
45kg x 9
45kg x 9
45kg x 9

Leg Extension
109kg x 11
109kg x 11
109kg x 11

Sitting Calf Raises
30kgx 16
30kgx 18
30kgx 18


Bicep

Standing - Straight Bar Curl
30kgx 12
30kgx 12
30kgx 12

Standing - DB Hammers
17.5kg x 11
17.5kg x 11
17.5kg x 11

 

[Skays]

Wednesday:

Back

Lat pull down
59kgx12
59kgx12
63kgx12
63kgx10

Seated Row
60kgx12
60kgx12
60kgx12
60kgx12

Lower Back Extension
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x10 Superset Standing Lat push down


Bicep
Seated - DB curls
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Superset 30kg Kettle bells shrugs
4 sets x 10

 

[Npcclassicphysique champ]

Tuesday:

Legs

Leg Press
80kgx17
160kgx 16
200kgx 13
240kgx 10

Prone Leg Curl
45kg x 9
45kg x 9
45kg x 9

Leg Extension
109kg x 11
109kg x 11
109kg x 11

Sitting Calf Raises
30kgx 16
30kgx 18
30kgx 18


Bicep

Standing - Straight Bar Curl
30kgx 12
30kgx 12
30kgx 12

Standing - DB Hammers
17.5kg x 11
17.5kg x 11
17.5kg x 11

Wednesday:

Back

Lat pull down
59kgx12
59kgx12
63kgx12
63kgx10

Seated Row
60kgx12
60kgx12
60kgx12
60kgx12

Lower Back Extension
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x10 Superset Standing Lat push down


Bicep
Seated - DB curls
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Superset 30kg Kettle bells shrugs
4 sets x 10

@Skays damn good training you very much on top of it bro

you planning to add more cardio?

 

[stevesmi]

very nice Wednesday workout I'm proud of you

 

[Mobster]

I'd like to see a little heavier weights

 

[ceo]

Bros hell of a workout on your chest

 

[ROIDDERS]

good job on leg day I like the curls

 

[chesty]

not many people hit their hamstrings correctly good to see you are

 

[Ulter]

lots of good Lakes exercises I like it

 

[e2]

nice splits for the week I like how you did the back workout right after legs

 

[2Thick]

you are showing why split routines are so effective hitting different muscle parts

 

[Vadim Fedorov]

nothing better than a great back workout I love it

 

[Wootoom]

the seated rows look on point!

 

[JasonPriest]

keep up the good work going into the weekend

 

[BodyMonster34]

bro let's see some more things like dips and Pull-Ups

 

[Quadsweep]

I like your split routine it's simple to follow and it's very effective

 

[Masonic Bodybuilder]

Nice and concise back and bicep session.

 

[RoySimpson]

Wednesday:

Back

Lat pull down
59kgx12
59kgx12
63kgx12
63kgx10

Seated Row
60kgx12
60kgx12
60kgx12
60kgx12

Lower Back Extension
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x10 Superset Standing Lat push down


Bicep
Seated - DB curls
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Superset 30kg Kettle bells shrugs
4 sets x 10

@Skays solid log right here!

 

[ballin2504]

Your training is on point

 

[Noah Wixx]

Nicely done on the pull day

 

[25homes]

Wednesday:

Back

Lat pull down
59kgx12
59kgx12
63kgx12
63kgx10

Seated Row
60kgx12
60kgx12
60kgx12
60kgx12

Lower Back Extension
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x12 Superset Standing Lat push down
10 BW - 27.5kg x10 Superset Standing Lat push down


Bicep
Seated - DB curls
15kg x 10
15kg x 10
15kg x 10
15kg x 10

Superset 30kg Kettle bells shrugs
4 sets x 10

Great workout

 

[Skays]

Chest & Triceps

Incline DB
20kgx 20
30kgx 13
42.5kgx8
35kgx10

Flat Bench
80kgx 10
80kgx 10
80kgx10

Seated Incline Press
80kgx8
80kgx8
80kgx8

Tricep Ropes Pull down
45.5kgx15
45.5kgx11
45.5kgx10

Tricep Bar Pull down
45.5kgx10
45.5kgx11
45.5kgx11

Tricep Single Arm cable
18kgx11
18kgx12
18kgx12

In between hanging leg raises