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Approved Log Road to stage - Testosterone Masteron HGH Cycle Log

Dumptruck

Dumptruck

V.I.P.
EVO Logger
BodyBuilder
Hey evo,

New log starting with @Raptor Labs. Very fortunate it be given this opportunity. Continuing on from my old log currently in a small fat loss/health phase before beginning another push.

Stats
Age: 26
Height: 184cm
Weight: 106kg

Diet, Training, Cardio
TD - 3078c 233p 413c 55f
NTD - 2541c 255p 225c 68f
Upper/Lower/Rest split
12,000 steps + daily & 20-25min stair master daily

Supplements
Tudca
NAC
COQ10
Astragalus
Omega 800
Aged garlic
Turmeric curcumin
Magnesium glycinate
Berberine
Glutamine
Vitamin B complex

Cycle
200test
200mast
5iu HGH

This will titrate up and change as push begins, adding in either primo or EQ.
 

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Dumptruck said:
Hey evo,

New log starting with @Raptor Labs. Very fortunate it be given this opportunity. Continuing on from my old log currently in a small fat loss/health phase before beginning another push.

Stats
Age: 26
Height: 184cm
Weight: 106kg

Diet, Training, Cardio
TD - 3078c 233p 413c 55f
NTD - 2541c 255p 225c 68f
Upper/Lower/Rest split
12,000 steps + daily & 20-25min stair master daily

Supplements
Tudca
NAC
COQ10
Astragalus
Omega 800
Aged garlic
Turmeric curcumin
Magnesium glycinate
Berberine
Glutamine
Vitamin B complex

Cycle
200test
200mast
5iu HGH

This will titrate up and change as push begins, adding in either primo or EQ.
Click to expand...
Legendary looks bro and your back is SUPER WIDE like Dorian Yates easy @Dumptruck body of a champion
looking forward to your updates
 
How big are your arms? They look huge.

They're like 20 inches.
 
Nice back shot.

You've got that. Nice v-shaped going.
 
Amazing work on this log so far.

One of the things I like about you is you work really hard.
 
only doing test and mast at 200mgs a week is impressive.

Shows, you don't have to run a lot of gear to get great results.
 
Trenhead3cc said:
Looking good bro! In those photos is that at 106kg ?

Look forward to following along!! This log is going to be epic
Click to expand...
Would have been a tad heavier than 106 in these bro!
 
Monday: Upper A

Chest supported plate loaded row (pronated grip)
1 x 6-10 1 x 8-12
170kg x 8.5
130kg x 10.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 7.5
130kg x 8

Machine pulldown (semi pronated)
2 x 6-10
100kg x 8.5
85kg x 9

Seated machine chest press
2 x 6-10
115kg x 9
94kg x 10

Machine shoulder press
2 x 8-12
76.5kg x 7
67kg x 8.5

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 10
58kg x 13.5

Crossbody cable tricep extension
2 x 8-12 + AMRAP
15kg x 11.5
12.5kg x 13

Stair master - 25 minutes

Solid session today. Snuck into the gym before peak hour which is a bonus
 
Dumptruck said:
Monday: Upper A

Chest supported plate loaded row (pronated grip)
1 x 6-10 1 x 8-12
170kg x 8.5
130kg x 10.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 7.5
130kg x 8

Machine pulldown (semi pronated)
2 x 6-10
100kg x 8.5
85kg x 9

Seated machine chest press
2 x 6-10
115kg x 9
94kg x 10

Machine shoulder press
2 x 8-12
76.5kg x 7
67kg x 8.5

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 10
58kg x 13.5

Crossbody cable tricep extension
2 x 8-12 + AMRAP
15kg x 11.5
12.5kg x 13

Stair master - 25 minutes

Solid session today. Snuck into the gym before peak hour which is a bonus
Click to expand...
Great workout bro! Strong numbers . And to finish off the stair master . How long were you at the gym ?
 
Trenhead3cc said:
Great workout bro! Strong numbers . And to finish off the stair master . How long were you at the gym ?
Click to expand...
Usually like 70-80minutes bro. Depends if I get stuck having a chat or not with people hahah
 
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
119.5kg x 9
101kg x 11

Hack squat
1 x 6-10 1 x 8-12
170kg x 7
130kg x 11

Leg press
2 x 8-12 + AMRAP
290kg x 9
250kg x 11

45 degree hip extension
2 x 6-10
25kg x 9
15kg x 11

Dumbbell preacher curl
2 x 8-12
22.5kg x 7.5
15kg x 12

Cable hammer curls
2 x 8-12 + AMRAP
31.5kg x 11
28kg x 9.5

Stair master - 25minutes

Another good session. Strength down on hack squats a little but overall pretty good. Didn’t get the best sleep last night so see how we go next rotation
 
Dumptruck said:
Hey evo,

New log starting with @Raptor Labs. Very fortunate it be given this opportunity. Continuing on from my old log currently in a small fat loss/health phase before beginning another push.

Stats
Age: 26
Height: 184cm
Weight: 106kg

Diet, Training, Cardio
TD - 3078c 233p 413c 55f
NTD - 2541c 255p 225c 68f
Upper/Lower/Rest split
12,000 steps + daily & 20-25min stair master daily

Supplements
Tudca
NAC
COQ10
Astragalus
Omega 800
Aged garlic
Turmeric curcumin
Magnesium glycinate
Berberine
Glutamine
Vitamin B complex

Cycle
200test
200mast
5iu HGH

This will titrate up and change as push begins, adding in either primo or EQ.
Click to expand...
@Dumptruck awesome work! looking forward to following along!
 
Dumptruck said:
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
119.5kg x 9
101kg x 11

Hack squat
1 x 6-10 1 x 8-12
170kg x 7
130kg x 11

Leg press
2 x 8-12 + AMRAP
290kg x 9
250kg x 11

45 degree hip extension
2 x 6-10
25kg x 9
15kg x 11

Dumbbell preacher curl
2 x 8-12
22.5kg x 7.5
15kg x 12

Cable hammer curls
2 x 8-12 + AMRAP
31.5kg x 11
28kg x 9.5

Stair master - 25minutes

Another good session. Strength down on hack squats a little but overall pretty good. Didn’t get the best sleep last night so see how we go next rotation
Click to expand...
@Dumptruck the training of a champion bro if you got those bad sleep days you gotta nap it a bit 10-15min
 
Dumptruck said:
Yeah definitely, I had a little pre workout nap before the session. Helped heaps
Click to expand...
i sleep around 4-5 hours bro and get like 3-4 10-15naps sometimes less sometimes more
i found 8 hours made me super fatigued with the hgh
 
Npcclassicphysique champ said:
i sleep around 4-5 hours bro and get like 3-4 10-15naps sometimes less sometimes more
i found 8 hours made me super fatigued with the hgh
Click to expand...
Yeah I know a few guys who function better off less sleep, weird how it works bro
 
Thursday: Upper B

Reverse pec deck fly
2 x 8-12 + AMRAP
84.5kg x 8.5
75kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
165kg x 9.5
125kg x 11.5

Incline smith press
1 x 6-10 1 x 8-12
135kg x 7
105kg x 12

Mag grip lat pulldown
2 x 6-10 + AMRAP
97kg x 8
87kg x 8

Pec deck fly
2 x 8-12
105.5kg x 9
89kg x 9.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
79kg x 9

Lying cuff cable lateral raise
2 x 8-12
15kg x 7
10kg x 12

Cross body cable tricep extension
2 x 8-12
12.5kg x 12
10kg x 13.5

Stair master - 25minutes

Good session today. Body is feeling great and weights moving well. Looking forward to getting into the growth phase
 
Dumptruck said:
Thursday: Upper B

Reverse pec deck fly
2 x 8-12 + AMRAP
84.5kg x 8.5
75kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
165kg x 9.5
125kg x 11.5

Incline smith press
1 x 6-10 1 x 8-12
135kg x 7
105kg x 12

Mag grip lat pulldown
2 x 6-10 + AMRAP
97kg x 8
87kg x 8

Pec deck fly
2 x 8-12
105.5kg x 9
89kg x 9.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
79kg x 9

Lying cuff cable lateral raise
2 x 8-12
15kg x 7
10kg x 12

Cross body cable tricep extension
2 x 8-12
12.5kg x 12
10kg x 13.5

Stair master - 25minutes

Good session today. Body is feeling great and weights moving well. Looking forward to getting into the growth phase
Click to expand...
maxing it out :D can you please add meal pics too thanks
 
Should be good one
 
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
77.5kg x 6.5
60kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
80kg x 8
70kg x 9

Leg extension
2 x 8-12 + AMRAP
119.5kg x 10
103kg x 9.5

Adductor machine
2 x 8-12
165.5kg x 12
155.5kg x 10

Single arm machine preacher curl
2 x 8-12
46kg x 9
39kg x 9.5

Single arm incline cable curl
2 x 8-12 + AMRAP
15kg x 11
12.5kg x 10

Big shoutout to @Raptor Labs for the care package 🦖❤️
 

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Still important to get sleep, even if you can function with less.
. Eventually, it will catch up to you if you don't.
 
Very nice Thursday session

. I like how you put together some good training
 
. Mixing up the grips and mixing up the angles is very smart
 
. Nice job getting in some Stairmaster.

. Just be careful with your knees and ankles doing that. I've seen people twist their ankles on those things
 
. Great job doing the machine shoulder press with a neutral grip.
. And you're not overdoing it with how much you're doing either. .
 
Reverse flies are very underrated.

. I wish more people would do those.
 
Dumptruck said:
Thursday: Upper B

Reverse pec deck fly
2 x 8-12 + AMRAP
84.5kg x 8.5
75kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
165kg x 9.5
125kg x 11.5

Incline smith press
1 x 6-10 1 x 8-12
135kg x 7
105kg x 12

Mag grip lat pulldown
2 x 6-10 + AMRAP
97kg x 8
87kg x 8

Pec deck fly
2 x 8-12
105.5kg x 9
89kg x 9.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
79kg x 9

Lying cuff cable lateral raise
2 x 8-12
15kg x 7
10kg x 12

Cross body cable tricep extension
2 x 8-12
12.5kg x 12
10kg x 13.5

Stair master - 25minutes

Good session today. Body is feeling great and weights moving well. Looking forward to getting into the growth phase
Click to expand...
Nice!!
 
Dumptruck said:
Thursday: Upper B

Reverse pec deck fly
2 x 8-12 + AMRAP
84.5kg x 8.5
75kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
165kg x 9.5
125kg x 11.5

Incline smith press
1 x 6-10 1 x 8-12
135kg x 7
105kg x 12

Mag grip lat pulldown
2 x 6-10 + AMRAP
97kg x 8
87kg x 8

Pec deck fly
2 x 8-12
105.5kg x 9
89kg x 9.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
79kg x 9

Lying cuff cable lateral raise
2 x 8-12
15kg x 7
10kg x 12

Cross body cable tricep extension
2 x 8-12
12.5kg x 12
10kg x 13.5

Stair master - 25minutes

Good session today. Body is feeling great and weights moving well. Looking forward to getting into the growth phase
Click to expand...
Nice!!
 
Great work
 
Dumptruck said:
Thursday: Upper B

Reverse pec deck fly
2 x 8-12 + AMRAP
84.5kg x 8.5
75kg x 8.5

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
165kg x 9.5
125kg x 11.5

Incline smith press
1 x 6-10 1 x 8-12
135kg x 7
105kg x 12

Mag grip lat pulldown
2 x 6-10 + AMRAP
97kg x 8
87kg x 8

Pec deck fly
2 x 8-12
105.5kg x 9
89kg x 9.5

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
79kg x 9

Lying cuff cable lateral raise
2 x 8-12
15kg x 7
10kg x 12

Cross body cable tricep extension
2 x 8-12
12.5kg x 12
10kg x 13.5

Stair master - 25minutes

Good session today. Body is feeling great and weights moving well. Looking forward to getting into the growth phase
Click to expand...
@Dumptruck max out days are legit!
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
77.5kg x 6.5
60kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
80kg x 8
70kg x 9

Leg extension
2 x 8-12 + AMRAP
119.5kg x 10
103kg x 9.5

Adductor machine
2 x 8-12
165.5kg x 12
155.5kg x 10

Single arm machine preacher curl
2 x 8-12
46kg x 9
39kg x 9.5

Single arm incline cable curl
2 x 8-12 + AMRAP
15kg x 11
12.5kg x 10

Big shoutout to @Raptor Labs for the care package 🦖❤️
Click to expand...


Gear looks great
 
Dumptruck said:
Friday: Lower B + Biceps

Lying leg curl
2 x 6-10 + AMRAP
77.5kg x 6.5
60kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
80kg x 8
70kg x 9

Leg extension
2 x 8-12 + AMRAP
119.5kg x 10
103kg x 9.5

Adductor machine
2 x 8-12
165.5kg x 12
155.5kg x 10

Single arm machine preacher curl
2 x 8-12
46kg x 9
39kg x 9.5

Single arm incline cable curl
2 x 8-12 + AMRAP
15kg x 11
12.5kg x 10

Big shoutout to @Raptor Labs for the care package 🦖❤️
Click to expand...
@Dumptruck Great updates bro........
 
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
170kg x 9.5
140kg x 9.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 6.5
140kg x 7

Machine pulldown (semi-pronated grip)
2 x 6-10
90kg x 9
80kg x 7.5

Seated machine chest press
2 x 6-10
117kg x 10
96kg x 11.5

Machine shoulder press
2 x 8-12
74kg x 8.5
62.5kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 10
58kg x 13.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
16.25kg x 8
11.25kg x 11

Stair master - 25 minutes

Great session, weights moving well and feeling great. First injection with @Raptor Labs this morning, smooth and easy. Legs + Biceps tomorrow
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
170kg x 9.5
140kg x 9.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 6.5
140kg x 7

Machine pulldown (semi-pronated grip)
2 x 6-10
90kg x 9
80kg x 7.5

Seated machine chest press
2 x 6-10
117kg x 10
96kg x 11.5

Machine shoulder press
2 x 8-12
74kg x 8.5
62.5kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 10
58kg x 13.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
16.25kg x 8
11.25kg x 11

Stair master - 25 minutes

Great session, weights moving well and feeling great. First injection with @Raptor Labs this morning, smooth and easy. Legs + Biceps tomorrow
Click to expand...
Solid work legend🤙
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
170kg x 9.5
140kg x 9.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 6.5
140kg x 7

Machine pulldown (semi-pronated grip)
2 x 6-10
90kg x 9
80kg x 7.5

Seated machine chest press
2 x 6-10
117kg x 10
96kg x 11.5

Machine shoulder press
2 x 8-12
74kg x 8.5
62.5kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
69.5kg x 10
58kg x 13.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
16.25kg x 8
11.25kg x 11

Stair master - 25 minutes

Great session, weights moving well and feeling great. First injection with @Raptor Labs this morning, smooth and easy. Legs + Biceps tomorrow
Click to expand...
It is a great session I agree, strong volume. :D any food updates?
 
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
122kg x 7.5
103kg x 8.5

Hack squat
1 x 6-10 1 x 8-12
170kg x 7
140kg x 10

Leg press
2 x 8-12 + AMRAP
300kg x 8
260kg x 9

45 degree hip extension
2 x 6-10
30kg x 6.5
20kg x 8

Dumbbell preacher curl
2 x 8-12
20kg x 11
17.5kg x 9.5

Cable hammer curl
2 x 8-12 + AMRAP
35kg x 7.5
28kg x 12

Stair master - 25minutes

Really happy with today’s lower session. Dealing with a little bit of a cold past few days but hasn’t impacted the workouts
 
Trenhead3cc said:
Nice numbers bro!!
I might have to look into your workout splits more. I’m due for a mix up.
Click to expand...
Thanks brother!

Upper/Lower/Rest is the superior split in my opinion. 2 working sets taken to failure, top working set and a back off set. Basically stimulating growth every 3 days without a heap of junk volume that builds up unneeded fatigue and allows you to recover. I’m currently just doing 4 training days a week in this health phase/diet but will go back to upper/lower/rest repeat in growth phase
 
Dumptruck said:
Thanks brother!

Upper/Lower/Rest is the superior split in my opinion. 2 working sets taken to failure, top working set and a back off set. Basically stimulating growth every 3 days without a heap of junk volume that builds up unneeded fatigue and allows you to recover. I’m currently just doing 4 training days a week in this health phase/diet but will go back to upper/lower/rest repeat in growth phase
Click to expand...
So no warm up sets ? Or you just don’t record them as part of these workouts ?
 
Trenhead3cc said:
So no warm up sets ? Or you just don’t record them as part of these workouts ?
Click to expand...
Just don’t record the warmup sets, only recording the working sets
 
Dumptruck said:
Just don’t record the warmup sets, only recording the working sets
Click to expand...
Any objection to be copying your workout plan in coming weeks? Although it will make me feel weak as fuck haha
 
Thursday: Upper B

Reverse peck fly
2 x 8-12 + AMRAP
82kg x 9.5
70.5kg x 10

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
170kg x 7.5
130kg x 8.5

Incline smith press
1 x 6-10 1 x 8-12
130kg x 8.5
110kg x 9

Mag grip lat pulldown
2 x 6-10 + AMRAP
98.25kg x 8
78.25kg x 10

Pec fly
2 x 8-12
101kg x 10.5
91.5kg x 8

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
81kg x 8

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 9.5
11.25kg x 9

Cross body cable tricep extension
2 x 8-12
15kg x 10
12.5kg x 9.5

Stair master - 25 minutes
 
Dumptruck said:
Thursday: Upper B

Reverse peck fly
2 x 8-12 + AMRAP
82kg x 9.5
70.5kg x 10

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
170kg x 7.5
130kg x 8.5

Incline smith press
1 x 6-10 1 x 8-12
130kg x 8.5
110kg x 9

Mag grip lat pulldown
2 x 6-10 + AMRAP
98.25kg x 8
78.25kg x 10

Pec fly
2 x 8-12
101kg x 10.5
91.5kg x 8

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
81kg x 8

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 9.5
11.25kg x 9

Cross body cable tricep extension
2 x 8-12
15kg x 10
12.5kg x 9.5

Stair master - 25 minutes
Click to expand...
Great power day delivered :D @Dumptruck I like the closing cardio too.
 
Dumptruck said:
Thanks brother!

Upper/Lower/Rest is the superior split in my opinion. 2 working sets taken to failure, top working set and a back off set. Basically stimulating growth every 3 days without a heap of junk volume that builds up unneeded fatigue and allows you to recover. I’m currently just doing 4 training days a week in this health phase/diet but will go back to upper/lower/rest repeat in growth phase
Click to expand...
This makes a lot of sense, an approach i maybe need to look into depending how i go the next week or 2 with the new work schedule. I love volume but sleep is gonna be issue moving foward so not sure my current volume is something I'll be able to keep repeating.

Keep slaying it animal 🦾🦾
 
Friday: Lower B + Biceps

Lying hamstring curl
2 x 6-10 + AMRAP
75kg x 6
55kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
80kg x 8
65kg x 10

Leg extension
2 x 8-12 + AMRAP
122kg x 11
108kg x 8

Adductor machine
2 x 8-12
165.5kg x 11
146.5kg x 9.5

Single arm machine preacher curl
2 x 8-12
44kg x 10.5
37kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 7.5
13.75kg x 7.5

Stair master - 25 minutes
 
Allupfromhere said:
This makes a lot of sense, an approach i maybe need to look into depending how i go the next week or 2 with the new work schedule. I love volume but sleep is gonna be issue moving foward so not sure my current volume is something I'll be able to keep repeating.

Keep slaying it animal 🦾🦾
Click to expand...
Definitely something to research brother, I think the large amounts of volume aka 3-4 sets per exercise is a thing of the past
 
Good job on the StairMaster. That's good cardio and goes a long way.
 
Sorry about dealing with a little bit of a cold.

Glad you're able to pull through.
 
Maybe do a little bit of sweating in the song on maybe you can sweat out the virus. Specially, if it's still lingering.
 
Good job on the training, variations. Lots of good exercises and you're keeping it fun.
 
Dumptruck said:
Thursday: Upper B

Reverse peck fly
2 x 8-12 + AMRAP
82kg x 9.5
70.5kg x 10

Chest supported machine row (neutral grip)
1 x 6-10 1 x 8-12
170kg x 7.5
130kg x 8.5

Incline smith press
1 x 6-10 1 x 8-12
130kg x 8.5
110kg x 9

Mag grip lat pulldown
2 x 6-10 + AMRAP
98.25kg x 8
78.25kg x 10

Pec fly
2 x 8-12
101kg x 10.5
91.5kg x 8

Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
81kg x 8

Lying cuff cable lateral raise
2 x 8-12
13.75kg x 9.5
11.25kg x 9

Cross body cable tricep extension
2 x 8-12
15kg x 10
12.5kg x 9.5

Stair master - 25 minutes
Click to expand...
@Dumptruck awesome work right here!
 
Dumptruck said:
Friday: Lower B + Biceps

Lying hamstring curl
2 x 6-10 + AMRAP
75kg x 6
55kg x 8.5

Pendulum squat
1 x 6-10 1 x 8-12
80kg x 8
65kg x 10

Leg extension
2 x 8-12 + AMRAP
122kg x 11
108kg x 8

Adductor machine
2 x 8-12
165.5kg x 11
146.5kg x 9.5

Single arm machine preacher curl
2 x 8-12
44kg x 10.5
37kg x 9

Single arm incline cable curl
2 x 8-12 + AMRAP
16.25kg x 7.5
13.75kg x 7.5

Stair master - 25 minutes
Click to expand...


Killed this
 
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
165kg x 10
135kg x 10.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 8.5
130kg x 7.5

Machine pulldown (semi pronated grip)
2 x 6-10
90kg x 10.5
80kg x 8

Seated machine chest press
2 x 6-10
119.5kg x 10
103kg x 9

Machine shoulder press
2 x 8-12
76.5kg x 6.5
60kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
35kg x 7
25kg x 10.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
16.25kg x 10
13.75kg x 12

Stair master - 25 minutes

Morning upper session done. Really good workout, empty gym on a Monday morning so can’t complain 😎
 
Good effort on the stair master bro 😎
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
165kg x 10
135kg x 10.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 8.5
130kg x 7.5

Machine pulldown (semi pronated grip)
2 x 6-10
90kg x 10.5
80kg x 8

Seated machine chest press
2 x 6-10
119.5kg x 10
103kg x 9

Machine shoulder press
2 x 8-12
76.5kg x 6.5
60kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
35kg x 7
25kg x 10.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
16.25kg x 10
13.75kg x 12

Stair master - 25 minutes

Morning upper session done. Really good workout, empty gym on a Monday morning so can’t complain 😎
Click to expand...
Lovely workout bro! I enjoyed emulating it as best I could at the gym this morning
 
Dumptruck said:
Monday: Upper A

Chest supported row (pronated grip)
1 x 6-10 1 x 8-12
165kg x 10
135kg x 10.5

Incline chest press machine
1 x 6-10 1 x 8-12
160kg x 8.5
130kg x 7.5

Machine pulldown (semi pronated grip)
2 x 6-10
90kg x 10.5
80kg x 8

Seated machine chest press
2 x 6-10
119.5kg x 10
103kg x 9

Machine shoulder press
2 x 8-12
76.5kg x 6.5
60kg x 8

Machine lateral raise
2 x 8-12 + AMRAP
35kg x 7
25kg x 10.5

Cross body cable tricep extension
2 x 8-12 + AMRAP
16.25kg x 10
13.75kg x 12

Stair master - 25 minutes

Morning upper session done. Really good workout, empty gym on a Monday morning so can’t complain 😎
Click to expand...
@Dumptruck you have to throw some pics up, you look great pumped :D
 
Tuesday: Lower A + Biceps

Seated leg curl
2 x 6-10 + AMRAP
117kg x 10
103kg x 9

Hack squat
1 x 6-10 1 x 8-12
170kg x 8
145kg x 9

Leg press
2 x 8-12 + AMRAP
300kg x 9
265kg x 9

45 degree hip extension
2 x 6-10
30kg x 7.5
15kg x 11.5

Dumbbell preacher curl
2 x 8-12
22.5kg x 9
17.5kg x 10

Cable hammer curl
2 x 8-12 + AMRAP
32.75kg x 9.5
25.75kg x 12.5

Stair master - 25 minutes

Happy with today’s lower session. Weights are moving well, no loss of strength in this diet/health phase
 
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