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Approved Log My TRT Log

Pull Day 1: Wed, Dec 11th
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls:
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 12 reps
•30lbs x 15 reps

Seated cable Rows:
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 6 reps

Strap/cable hammer curls:
•55lbs x 15 reps
•62.5lbs x 13 reps
•70lbs x 8 reps
•55lbs x 15 reps

Lat Pull Downs:
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 12 reps

Roman Chair
3 set of Body weight x 15 reps
 
Cronus402 said:
Pull Day 1: Wed, Dec 11th
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls:
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 12 reps
•30lbs x 15 reps

Seated cable Rows:
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 6 reps

Strap/cable hammer curls:
•55lbs x 15 reps
•62.5lbs x 13 reps
•70lbs x 8 reps
•55lbs x 15 reps

Lat Pull Downs:
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 12 reps

Roman Chair
3 set of Body weight x 15 reps
Click to expand...
back and bis good volume 12 reps is where its at bro ;) any macro update?
 
Not a bad, pull day at all to put together.

One thing about your training is you hit the volume pretty hard.
 
You look super lean. I'm surprised you even weigh over 200 lbs.

But that just proves that muscle weighs a lot.
 
I like how you're not loading up some crazy amount of weights.

You're keeping control of the way and you're staying healthy.
 
Very impressive work on this. I like the standing alternating curls.

That's smart as long as you don't swing.
 
Lap, pull downs and strap cable. Hammer curls. Are some good ones to hit.

Roman chair is also a good one for your lower back.
 
Npcclassicphysique champ said:
back and bis good volume 12 reps is where its at bro ;) any macro update?
Click to expand...
Not tracking macros right now. For some reason I get to thinking I’m not worried about my body fat and I’m trying to add mass. But obviously I need to track my macros for that too. I need to start logging my food. With holidays and weddings and vacations and non stop shit, I’ve stopped logging my food intake. I need to buckle down and get back on that. I saw a new A.I. app that lets you take a photo of your meal and it does it for you. It was some advertisement and probably doesn’t work. But if it was accurate, like if the artificial intelligence could do that, it would be worth paying for that app.
I’m sure ai isn’t too far off from being able to. It’s scary stuff frankly!
 
Mobster said:
Whenever I see the same reps all the time I know you're not pushing hard - I wanna see failure
Click to expand...
I’ve been struggling to get those reps since being off cycle. But I do agree with you. In fact, I’ve been having that conversation with myself while in the gym. I’m seeing my numbers stay stagnant for too long. I’m glad they aren’t dropping. That tells me I’ve gained and kept added strength from my last cycle, but at times it’s too easy to copy/paste a previous session and the just hit those numbers. But I have been pushing. Some exercises I add sets and then remove reps or sets later in the session due to going too hard early on, or even the other way around. End up pushing more sets later on another exercise for the same muscle group.
But all in all, I feel you on this topic. It’s important to point out and to be aware of within myself. I’ve been going to failure on my cable curls and I’ve been holding back on other dumbbell sets to meet my set count I have on paper. I need to push harder and worry less about completing 4-5 sets. Always appreciate the advice Mobster.🙌🏼
 
Wootoom said:
Not a bad, pull day at all to put together.

One thing about your training is you hit the volume pretty hard.
Click to expand...
Yeah I need to find a way to go in and destroy my muscles and get the hell out. I always seem to toss another set in. And it’s not like I can just add a bunch of weight to the earlier sets. Idk. It’s probably time to drop my starting set for each exercise and start at my second set weight. I need to change something for sure. Mobster just pointed that out as well. Really appreciate all of the advice. Helps my dumb ass a lot to look at things from another perspective. 👊🏼
 
2Thick said:
You're carrying a lot of muscle mass on your frame, for sure. I agree.

Great job on it man from here. Just keep at it and keep adding muscle tissue. Slowly. You're doing it the right way.
Click to expand...
Thanks brother! I catch a glimpse in the mirror and it’s like looking at a whole different person from where I was 2 years ago. Blows my mind. I have no intentions on pulling back.
 
Ulter said:
Very impressive work on this. I like the standing alternating curls.

That's smart as long as you don't swing.
Click to expand...
I probably get a little sloppy towards the end. Do you think I should try some sitting curls? I was thinking to myself the other night that I haven’t done the sitting preacher bench curls in some time. They are brutal and I worry about elbow or bicep injuries with that motion. Maybe I should get on the 90° bench and run some sets. Or even an incline bench and let my arms hang. Let me know what you think. I long overdue for mixing my routine up.
 
ROIDDERS said:
One of the things I like about you is your consistency.

Plus, you don't have an ego where you have to do 3 or 400 lbs,
Click to expand...
Well I can’t do 300 or 400 lbs so there’s that. Hahahhaha
But thanks brother. I appreciate the kind words. I feel my consistency has been a bit off over the last 3 months with all of the traveling and everything else going on in my life. However, I think I’m getting better results by dropping to 3 sessions per week vs 5-6. At least my upper body seems to. My legs need to grow.
 
Yo Evo, I want to say how much I appreciate everyone who follows my log. It means a lot to me that anyone would take the time to give me advice or read any of this. Just a guy who got tired of being out of shape and decided to get back in the gym. I think my low t issues and consistency was my main problem back when I was younger. I never seemed to stay in very long. Maybe some of you can relate. Meet a new girl and boom…. 3 years later you get back in the gym. Anyways, I appreciate you all. I was just chatting with Noah about how my kids are grown and how I’m dedicated to some me time here and I don’t plan on letting up anytime soon. Really hope to stay injury free and to maintain the passion for body building.
Here’s is a picture of dinner. I know I’ve been slacking on the photo uploads. That’s my bad. Chicken, sweet potatoes and greens. One of my favorite meals
 

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Hit legs tonight. First time this week. Think I missed them last week due to the wedding. Felt great.
Also, I need to get some photos up. I took the extra time to blur one here. Haha.
Anyways, I’m going get my finance to get some shots of me soon. I can’t seem to capture my shape in any that I take myself. Even this one doesn’t show my traps well. But it’s what I got…

Leg Day 1: Fri, Dec 13th
Body Weight: 209 lbs

Barbell Squats:
•185lbs x 8 reps
•225lbs x 8 reps
•275lbs x 5 reps
•315lbs x 3 reps

Leg Extensions:
•110lbs x 15 reps
•130lbs x 12 reps
•150lbs x 15 reps
•170lbs x 15 reps

Seated Leg Curl:
•90lbs x 15 reps
•110bs x 15 reps
•130lbs x 12 reps
•150lbs x 15 reps

Calf Raises on Smith Machine:
•135lbs x 25 reps x 8 sets
 

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Cronus402 said:
Yo Evo, I want to say how much I appreciate everyone who follows my log. It means a lot to me that anyone would take the time to give me advice or read any of this. Just a guy who got tired of being out of shape and decided to get back in the gym. I think my low t issues and consistency was my main problem back when I was younger. I never seemed to stay in very long. Maybe some of you can relate. Meet a new girl and boom…. 3 years later you get back in the gym. Anyways, I appreciate you all. I was just chatting with Noah about how my kids are grown and how I’m dedicated to some me time here and I don’t plan on letting up anytime soon. Really hope to stay injury free and to maintain the passion for body building.
Here’s is a picture of dinner. I know I’ve been slacking on the photo uploads. That’s my bad. Chicken, sweet potatoes and greens. One of my favorite meals
Click to expand...
Thats a nice dinner, tasty :D keep sharing please.
 
Cronus402 said:
Hit legs tonight. First time this week. Think I missed them last week due to the wedding. Felt great.
Also, I need to get some photos up. I took the extra time to blur one here. Haha.
Anyways, I’m going get my finance to get some shots of me soon. I can’t seem to capture my shape in any that I take myself. Even this one doesn’t show my traps well. But it’s what I got…

Leg Day 1: Fri, Dec 13th
Body Weight: 209 lbs

Barbell Squats:
•185lbs x 8 reps
•225lbs x 8 reps
•275lbs x 5 reps
•315lbs x 3 reps

Leg Extensions:
•110lbs x 15 reps
•130lbs x 12 reps
•150lbs x 15 reps
•170lbs x 15 reps

Seated Leg Curl:
•90lbs x 15 reps
•110bs x 15 reps
•130lbs x 12 reps
•150lbs x 15 reps

Calf Raises on Smith Machine:
•135lbs x 25 reps x 8 sets
Click to expand...
You're looking big and thick in the pic, hardcore time :D now no more wedding, you back in action strong.
 
Cronus402 said:
What’s everyone taking for protein supplements??
Here’s the stuff I’ve been liking a lot lately.
Recently added some carbs and collagen.
Click to expand...
Never used those brands, but I mainly drink egg protein and bone broth these days.

A few clients use mainly whey iso and egg white protein, I like protein bars as well :D
 
Cronus402 said:
I haven’t seen egg protein. Is it in powder form or are you cracking eggs in your mouth? Hahaha
Click to expand...
powder form lol but its salty. You can get pre-cracked eggs, like egg whites. It's a legit protein sources probably one of the best.
 
Changed a few things up.
-Did some close grip incline presses vs the incline plate load machine. Haven’t done those in a bit.
-Protected myself by not doing the 85lb dumbbells on my flat bench flys. Last time my shoulder flaired up.
-increased my starting weight on my overhead tricep extensions.
-Increased weight on my rear delt extensions.

Really trying to get these shoulders bigger. That and some better shape on my chest. That’s going to be my two biggest goals on the next bulk. Including a photo of the current physic. Honestly, I can’t get a decent shot of myself. But I’ll stop making excuses and I’ll try to get my gf to take some later on. Anyways, might be hard to notice but I can definitely tell that my shoulders are starting to shape a bit. Have plenty of bf to burn still but mostly just trying to bulk for a bit.

Push Day 1: Sun, Dec 15th
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 7 reps
•65lbs x 10 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline dumbbell Chest Press:
•45lbs x 10 reps
•55lbs x 10 reps
•65lbs x 4 reps
•45lbs x 15 reps
•45lbs x 12 reps

Lateral Delt Dumbbell Raises:
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•62.5lbs x 25 reps
•70lbs x 20 reps
•70lbs x 15 reps

Rear Delt dumbbell raises:
•20lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
 

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Cronus402 said:
Pull Day 1: Wed, Dec 11th
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls:
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 12 reps
•30lbs x 15 reps

Seated cable Rows:
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 6 reps

Strap/cable hammer curls:
•55lbs x 15 reps
•62.5lbs x 13 reps
•70lbs x 8 reps
•55lbs x 15 reps

Lat Pull Downs:
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 12 reps

Roman Chair
3 set of Body weight x 15 reps
Click to expand...
@Cronus402 solid work right here!
 
Cronus402 said:
Changed a few things up.
-Did some close grip incline presses vs the incline plate load machine. Haven’t done those in a bit.
-Protected myself by not doing the 85lb dumbbells on my flat bench flys. Last time my shoulder flaired up.
-increased my starting weight on my overhead tricep extensions.
-Increased weight on my rear delt extensions.

Really trying to get these shoulders bigger. That and some better shape on my chest. That’s going to be my two biggest goals on the next bulk. Including a photo of the current physic. Honestly, I can’t get a decent shot of myself. But I’ll stop making excuses and I’ll try to get my gf to take some later on. Anyways, might be hard to notice but I can definitely tell that my shoulders are starting to shape a bit. Have plenty of bf to burn still but mostly just trying to bulk for a bit.

Push Day 1: Sun, Dec 15th
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 7 reps
•65lbs x 10 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline dumbbell Chest Press:
•45lbs x 10 reps
•55lbs x 10 reps
•65lbs x 4 reps
•45lbs x 15 reps
•45lbs x 12 reps

Lateral Delt Dumbbell Raises:
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•62.5lbs x 25 reps
•70lbs x 20 reps
•70lbs x 15 reps

Rear Delt dumbbell raises:
•20lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
you're looking good bigger shoulders and arms thanks for the pic share :)

volume is super legit you growing it
 
The nice thing about this game is, it's always there.

Meaning, if you get busy traveling and with work and family and stuff, you can always go back to it.
 
Muscle memory and body memory are real things.
So don't put too much pressure on yourself. When it comes to missing hours, in the gym, you'll make it back.
 
Try and be as consistent as possible.

The more consistent, you are the more conditioning, your body will go through. Just imagine a baseball player who spends all spring taken as many swings as possible so he can be ready for the season.
 
That is a fantastic meal you had over the weekend.
You keep eating clean meals, like that your body will be happy.
 
Just make sure you're getting good quality chicken.

The low quality chicken has a lot of polyunsaturated fat, which is not what you want.
 
Good job and the picture you look lean and you look very conditioned and in shape

you don't have to be a 300 lb mass monster to be impressive.
 
Yes, I agree. Most women would go for your look over looking like a freak.
Me personally, I used to date the freaky bodybuilder types and believe me. Their ego is not worth it.
 
Great job on the workouts and great job on the meal.

Definitely, we want to keep you honest. So keep updating us on the meals, that's very crucial.
 
Cronus402 said:
Changed a few things up.
-Did some close grip incline presses vs the incline plate load machine. Haven’t done those in a bit.
-Protected myself by not doing the 85lb dumbbells on my flat bench flys. Last time my shoulder flaired up.
-increased my starting weight on my overhead tricep extensions.
-Increased weight on my rear delt extensions.

Really trying to get these shoulders bigger. That and some better shape on my chest. That’s going to be my two biggest goals on the next bulk. Including a photo of the current physic. Honestly, I can’t get a decent shot of myself. But I’ll stop making excuses and I’ll try to get my gf to take some later on. Anyways, might be hard to notice but I can definitely tell that my shoulders are starting to shape a bit. Have plenty of bf to burn still but mostly just trying to bulk for a bit.

Push Day 1: Sun, Dec 15th
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 7 reps
•65lbs x 10 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline dumbbell Chest Press:
•45lbs x 10 reps
•55lbs x 10 reps
•65lbs x 4 reps
•45lbs x 15 reps
•45lbs x 12 reps

Lateral Delt Dumbbell Raises:
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•62.5lbs x 25 reps
•70lbs x 20 reps
•70lbs x 15 reps

Rear Delt dumbbell raises:
•20lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
Nice work
 
Cronus402 said:
Changed a few things up.
-Did some close grip incline presses vs the incline plate load machine. Haven’t done those in a bit.
-Protected myself by not doing the 85lb dumbbells on my flat bench flys. Last time my shoulder flaired up.
-increased my starting weight on my overhead tricep extensions.
-Increased weight on my rear delt extensions.

Really trying to get these shoulders bigger. That and some better shape on my chest. That’s going to be my two biggest goals on the next bulk. Including a photo of the current physic. Honestly, I can’t get a decent shot of myself. But I’ll stop making excuses and I’ll try to get my gf to take some later on. Anyways, might be hard to notice but I can definitely tell that my shoulders are starting to shape a bit. Have plenty of bf to burn still but mostly just trying to bulk for a bit.

Push Day 1: Sun, Dec 15th
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 10 reps
•65lbs x 10 reps
•75lbs x 7 reps
•65lbs x 10 reps

Tricep Push downs: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Close grip incline dumbbell Chest Press:
•45lbs x 10 reps
•55lbs x 10 reps
•65lbs x 4 reps
•45lbs x 15 reps
•45lbs x 12 reps

Lateral Delt Dumbbell Raises:
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with rope
•62.5lbs x 25 reps
•70lbs x 20 reps
•70lbs x 15 reps

Rear Delt dumbbell raises:
•20lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
@Cronus402 Numbers look good bro.........
 
Pushed hard tonight. Felt great.

Pull Day 1: Wed, Dec 18th
(Biceps, Back)
Body Weight: 209lbs

Standing Preacher Bar Curls
•50lbs x 15 reps
•70lbs x 12 reps
•80lbs x 10 reps
•80lbs x 10 reps
•80lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•205lbs x 8 reps
•185lbs x 8 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 8 reps
•160lbs x 12 reps

Alternating Curls (across the chest/palms up)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 10 reps
•30lbs x 15 reps
•30lbs x 15 reps

Reverse flys
•120lbs x 10 reps
•140lbs x 10 reps
•160lbs x 8 reps
•160lbs x 10 reps

Strap/cable hammer curls:
•55lbs x 15 reps
•62.5lbs x 15 reps
•70lbs x 12 reps
•77.5lbs x 8 reps

Roman Chair
6 set of Body weight x 15 reps
 
Cronus402 said:
Pushed hard tonight. Felt great.

Pull Day 1: Wed, Dec 18th
(Biceps, Back)
Body Weight: 209lbs

Standing Preacher Bar Curls
•50lbs x 15 reps
•70lbs x 12 reps
•80lbs x 10 reps
•80lbs x 10 reps
•80lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•205lbs x 8 reps
•185lbs x 8 reps

Seated cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 8 reps
•160lbs x 12 reps

Alternating Curls (across the chest/palms up)
•30lbs x 12 reps
•35lbs x 12 reps
•40lbs x 10 reps
•30lbs x 15 reps
•30lbs x 15 reps

Reverse flys
•120lbs x 10 reps
•140lbs x 10 reps
•160lbs x 8 reps
•160lbs x 10 reps

Strap/cable hammer curls:
•55lbs x 15 reps
•62.5lbs x 15 reps
•70lbs x 12 reps
•77.5lbs x 8 reps

Roman Chair
6 set of Body weight x 15 reps
Click to expand...
killing it on the volume? how much food you eating to keep this up man :) @Cronus402
 
What’s up Evo fam??
Hope everyone is good. Upped the weights a bit tonight. Felt good. Bacon cheeseburger with no bun, asparagus and greens for dinner. 🤤🤤🤤🤤

Leg Day 1: Fri, Dec 20th
Body Weight: 209 lbs

Barbell Squats:
•185lbs x 8 reps
•225lbs x 8 reps
•275lbs x 5 reps
•315lbs x 5 reps

Leg Extensions:
•120lbs x 15 reps
•140lbs x 15 reps
•160lbs x 15 reps
•180lbs x 15 reps

Seated Leg Curl:
•110lbs x 15 reps
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 8 reps

Calf Raises on Smith Machine:
•145lbs x 20 reps x 6 sets
 

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Cronus402 said:
What’s up Evo fam??
Hope everyone is good. Upped the weights a bit tonight. Felt good. Bacon cheeseburger with no bun, asparagus and greens for dinner. 🤤🤤🤤🤤

Leg Day 1: Fri, Dec 20th
Body Weight: 209 lbs

Barbell Squats:
•185lbs x 8 reps
•225lbs x 8 reps
•275lbs x 5 reps
•315lbs x 5 reps

Leg Extensions:
•120lbs x 15 reps
•140lbs x 15 reps
•160lbs x 15 reps
•180lbs x 15 reps

Seated Leg Curl:
•110lbs x 15 reps
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 8 reps

Calf Raises on Smith Machine:
•145lbs x 20 reps x 6 sets
Click to expand...
@Cronus402 big training day love the leg extensions bro ;)
upping hard
 
Seated leg curl. You won't go wrong with. Hits the hamstrings, like a thunderbolt.
 
Good job, getting your fiber and getting your nutrition from those greens.

Not too many people eat those.
 
Hopefully, you have a good weekend.
Don't wait too long to do your shopping.
 
I'm really looking forward to see you continue to Improvement.
You've come a long way in the past year, for sure.
 
This is why we recommend everybody do a log.

You're a perfect example. You went from looking like an average dude to look like a seasoned bodybuilder.
 
Cronus402 said:
What’s up Evo fam??
Hope everyone is good. Upped the weights a bit tonight. Felt good. Bacon cheeseburger with no bun, asparagus and greens for dinner. 🤤🤤🤤🤤

Leg Day 1: Fri, Dec 20th
Body Weight: 209 lbs

Barbell Squats:
•185lbs x 8 reps
•225lbs x 8 reps
•275lbs x 5 reps
•315lbs x 5 reps

Leg Extensions:
•120lbs x 15 reps
•140lbs x 15 reps
•160lbs x 15 reps
•180lbs x 15 reps

Seated Leg Curl:
•110lbs x 15 reps
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 8 reps

Calf Raises on Smith Machine:
•145lbs x 20 reps x 6 sets
Click to expand...
Great job here
 
Wootoom said:
This is why we recommend everybody do a log.

You're a perfect example. You went from looking like an average dude to look like a seasoned bodybuilder.
Click to expand...
Haha thanks bro! I have a long ways to go but the logs have been instrumental in my success. I have no doubt about that! Everyone here has been so helpful. Always appreciate the Evo family!!
 
What’s up fam?? I have been so tired this week. Especially today! Went to the gym after work and got a killer session in. Took me a bit to get going but pushed hard on every set. Going to eat some dinner and get to bed. Might take the next few days off. We’ll see if I have time to lift tomorrow.

Push Day 1: Sun Dec. 22nd
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 10 reps
•95lbs x 7 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 10 reps
•230lbs x 7 reps
•180lbs x 7 reps
•140lbs x 12 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•25lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
 
Cronus402 said:
What’s up fam?? I have been so tired this week. Especially today! Went to the gym after work and got a killer session in. Took me a bit to get going but pushed hard on every set. Going to eat some dinner and get to bed. Might take the next few days off. We’ll see if I have time to lift tomorrow.

Push Day 1: Sun Dec. 22nd
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 10 reps
•95lbs x 7 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 10 reps
•230lbs x 7 reps
•180lbs x 7 reps
•140lbs x 12 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•25lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
@Cronus402 flat bench and chest press is perfect :D
 
Cronus402 said:
What’s up fam?? I have been so tired this week. Especially today! Went to the gym after work and got a killer session in. Took me a bit to get going but pushed hard on every set. Going to eat some dinner and get to bed. Might take the next few days off. We’ll see if I have time to lift tomorrow.

Push Day 1: Sun Dec. 22nd
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 10 reps
•95lbs x 7 reps

Tricep Pushdowns: straps
•47.5lbs x 20 reps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 10 reps
•230lbs x 7 reps
•180lbs x 7 reps
•140lbs x 12 reps

Lateral Delt Raises: dumbbells
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps
•25lbs x 15 reps

Overhead tricep extensions with straps
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 15 reps

Rear delt dumbbell extensions:
•25lbs x 20 reps
•25bs x 20 reps
•25lbs x 20 reps
•25lbs x 20 reps
Click to expand...
@Cronus402 Strong updates bro.........
 
Cronus402 said:
What’s up Evo fam??
Hope everyone is good. Upped the weights a bit tonight. Felt good. Bacon cheeseburger with no bun, asparagus and greens for dinner. 🤤🤤🤤🤤

Leg Day 1: Fri, Dec 20th
Body Weight: 209 lbs

Barbell Squats:
•185lbs x 8 reps
•225lbs x 8 reps
•275lbs x 5 reps
•315lbs x 5 reps

Leg Extensions:
•120lbs x 15 reps
•140lbs x 15 reps
•160lbs x 15 reps
•180lbs x 15 reps

Seated Leg Curl:
•110lbs x 15 reps
•130lbs x 12 reps
•150lbs x 12 reps
•170lbs x 8 reps

Calf Raises on Smith Machine:
•145lbs x 20 reps x 6 sets
Click to expand...
@Cronus402 awesome work right here!
 
Cronus402 said:
Hope everyone had a great Christmas! I came down with a bit of a stomach bug. Just resting and seeing family this week. Hope to lift tomorrow before going to visit my mother but I’ll see how the morning goes. I’ve been struggling to get out of bed lately. 🤷‍♂️
Click to expand...
Hope you recover soon. You drinking probiotics and activated charcoal? @Cronus402
 
Cronus402 said:
Dude, I don’t know anything about that stuff. So no. Haha
Click to expand...
Any pharmacy or store, you can buy probiotics and activated charcoal, take them and you'll see your stomach bug go away fast :D @Cronus402
 
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