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Yeah the first to sets were warm up as such. Don’t want to go straight into it. But fair commentYou're already training early. I suggest instead of +30min cutting leg press to 4 sets and adding lunges, would save you some time.
I'd sleep and see if there was any action in the morning
With the two little kids even less chance
You are awesome man for taking care of your kids first and doing the training and mixing it all in. That's life, man. We got a busy life all of us!
i wish i could even see my kids. my ex wife took them from me twice. once when she left me and the 2nd time when she killed herself
i wish i could even see my kids. my ex wife took them from me twice. once when she left me and the 2nd time when she killed herself
Thanks man. It’s definitely a juggle.
Sorry to hear you had to go through all that man life is cruel . Much love
thats great the nutrobal is paying off for you.
its good stuff before bed!
its good stuff before bed!
Yeah a little bit more hunger, it should subside soon. But it’s ok I don’t mind it. I finished a cut slowly working my way into a bulk in 12 weeks time.
Nice. Heart and hustle putting together a good workout on a Sunday.
Bro, that crazy that you work on Sunday.
You are a true working, man.
You are a true working, man.
Back workout
Powered by @Raptor Labs
Shout out on the Mk677
Only the first week in but waking up feeling way more rested and ready to attack the gym quality of sleep has improved.
In a health phase now for 12 weeks
Hit 98kg
6ft2
In 605am
Out 700am
Single arm alternating. Nautilus lat pull down
36kg x 12
50kg x 12
50kg x 11
57kg x 9
Mag grip rows
60kg x 14
90kg x 10
90kg x 9
100kg x 8
Seated rope face pulls to eye level.
50kg x 12
50kg x 10
50kg x 9
Feeling a bit tight. Lower back in particular
A few stretches - Broom handle crucifix
Rolls on roller - hips and back
Wide Neutral grip free weight chin ups
13
7
6
45degree grip - half neutral half supinated grip free weight chin ups - shoulder width
9
7
5
Alternating dumbbell curls
Starting hammer grip and rotating through moment. (Strict form)
20kg x 6
17.5kg x 8
17.5kg x 8
Powered by @Raptor Labs
Shout out on the Mk677
Only the first week in but waking up feeling way more rested and ready to attack the gym quality of sleep has improved.
In a health phase now for 12 weeks
Hit 98kg
6ft2
In 605am
Out 700am
Single arm alternating. Nautilus lat pull down
36kg x 12
50kg x 12
50kg x 11
57kg x 9
Mag grip rows
60kg x 14
90kg x 10
90kg x 9
100kg x 8
Seated rope face pulls to eye level.
50kg x 12
50kg x 10
50kg x 9
Feeling a bit tight. Lower back in particular
A few stretches - Broom handle crucifix
Rolls on roller - hips and back
Wide Neutral grip free weight chin ups
13
7
6
45degree grip - half neutral half supinated grip free weight chin ups - shoulder width
9
7
5
Alternating dumbbell curls
Starting hammer grip and rotating through moment. (Strict form)
20kg x 6
17.5kg x 8
17.5kg x 8
That's funny you couldn't get the shirt off. It is even harder when you can barely move after the session too, lol.
Attachments
Will do , I keep forgetting to take photos.
Big back workout for a bloke who's built like a brick shithouse!
Haha thanks bro. but not yet!
Nice one bro
Nice leg day!
Chest
Happy with the session all in quick time.
In 6am
Out 650am
Mts incline press hammer strength - weight each side (seperate pin loaded)
30kg x 20
45kg x 15
55kg x 8
50kg x 8
Cable flys - seated 3ft in-front of station
Full stretch
10kg x 15
12.5kg x 13
12.5kg x 9
12.5kg x 6
Decline standing flys
12.5kg x 16
12.5kg x 13
12.5kg x 11
12.5kg x 11
Free weight dips
17
14
12
11
Machine cable chest press (chasing that last little pump)
73kg x 10
73kg x 8
59kg x 15
Stair master -
50 floors - 10min 40 seconds
Happy with the session all in quick time.
In 6am
Out 650am
Mts incline press hammer strength - weight each side (seperate pin loaded)
30kg x 20
45kg x 15
55kg x 8
50kg x 8
Cable flys - seated 3ft in-front of station
Full stretch
10kg x 15
12.5kg x 13
12.5kg x 9
12.5kg x 6
Decline standing flys
12.5kg x 16
12.5kg x 13
12.5kg x 11
12.5kg x 11
Free weight dips
17
14
12
11
Machine cable chest press (chasing that last little pump)
73kg x 10
73kg x 8
59kg x 15
Stair master -
50 floors - 10min 40 seconds
Love the Stairmaster want one for the garage but they're a few thousand bucks
chest day must be big pump bro
but 50 floors on stair master my knees hurt thinking about it haha
Love the look of these workout brother fkn solid!
Thanks man . About to change it all up next week
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
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happy with your chest session as well
@Trenhead3cc solid lift right here!
Arms
Hadn’t done a dedicated arm day in a long time. And with lack of time with meeting in the city , early morning seemed a good opportunity.
97.6kg
In 530am
Out 615am
Precor preacher bicep curls
39kg x 20
59kg x 8
52kg x 8
52kg x 8
Tricep extension - nautilus impact
30kg x 15
40kg x 11
40kg x 9
40kg x 9
Reverse grip (overhand) ezy bar curls
30kg x 18
40kg x 11
40kg x 10
Tricep push down
32.5kg x 15
40kg x 12
40kg x 10
Dumbbell hammer curls
17.5kg x 12
17.5kg x 10
17.5kg x 8
Tricep Reverse cable curls - bent bar wide hold
25kg x 20
32.5kg x 14
32.5kg x 12
32.5kg x 11
Crucifix cable arm curls curls to temple
10kg x 17
12.5kg x 14
12.5kg x 13
Hadn’t done a dedicated arm day in a long time. And with lack of time with meeting in the city , early morning seemed a good opportunity.
97.6kg
In 530am
Out 615am
Precor preacher bicep curls
39kg x 20
59kg x 8
52kg x 8
52kg x 8
Tricep extension - nautilus impact
30kg x 15
40kg x 11
40kg x 9
40kg x 9
Reverse grip (overhand) ezy bar curls
30kg x 18
40kg x 11
40kg x 10
Tricep push down
32.5kg x 15
40kg x 12
40kg x 10
Dumbbell hammer curls
17.5kg x 12
17.5kg x 10
17.5kg x 8
Tricep Reverse cable curls - bent bar wide hold
25kg x 20
32.5kg x 14
32.5kg x 12
32.5kg x 11
Crucifix cable arm curls curls to temple
10kg x 17
12.5kg x 14
12.5kg x 13
Fuck pump city after this workout bro!!
Yeah arms were ! If only the pump size would stay around
Yeah not cheap bro!
We all wish that bro haha
@Trenhead3cc Incredible log so far.......
Bet you could barely bend your elbows after that arm workout! Killing it brother
Wanted to keep going bro lol , time is the enemy , couple more sets lol
Monday: Upper A
In 545am
Out 645am
Changing my workouts around a bit from dedicated days - took the below workout layout from Raptor athlete @Dumptruck Thanks Bro.
Had to modify a few things to make it work with machines and availability.
Don’t record the warm ups just the working sets
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 9
100kg x 11
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 12
Machine pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - precor
2 x 8-12
73kg x 11
66kg x 11
Dumbbell lateral raise (don’t have a machine In this gym, complaint raised with desk)
2 x 8-12 + AMRAP
17.5kg x 14
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 10
10kg x 12
Max incline power walk - 10min
In 545am
Out 645am
Changing my workouts around a bit from dedicated days - took the below workout layout from Raptor athlete @Dumptruck Thanks Bro.
Had to modify a few things to make it work with machines and availability.
Don’t record the warm ups just the working sets
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 9
100kg x 11
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 12
Machine pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - precor
2 x 8-12
73kg x 11
66kg x 11
Dumbbell lateral raise (don’t have a machine In this gym, complaint raised with desk)
2 x 8-12 + AMRAP
17.5kg x 14
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 10
10kg x 12
Max incline power walk - 10min
This approach to workouts might be the way forward i reckon, nice one brother!
Thanks bro!Nice work brother, in & out getting the work done
Yeah seem to get an around decent pump. Will see how it goes, good to mix it up after a while anyway
That’s solid work bro!!!
Fair bit behind Dumptruck from his copy paste on chest especially pretty close on lat pulldowns and shoulder presses. As I already knew bit under developed on chest I think.
But yeah different machines etc.
Glad to mix it up for a bit
Defo bro pretty much how anyone with a coach trains now, all the same stuff really, 2 sets to failure 3 on accessories
Thanks bro
Lower A + Biceps
Not getting enough hours sleep last couple of days. And Didn’t leave enough time for myself for the cardio at the end. Need to rectify this. Alarm went off at 510am didn’t get up until 555am
In 610am
Out 655am
Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 9
120kg x 11
Leg press
2 x 8-12 + AMRAP
290kg x 9
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 13
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 9
15kg x 11
Cable hammer curls
2 x 8-12 + AMRAP
28.75kg x 12
28.75kg x 13
Not getting enough hours sleep last couple of days. And Didn’t leave enough time for myself for the cardio at the end. Need to rectify this. Alarm went off at 510am didn’t get up until 555am
In 610am
Out 655am
Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 9
120kg x 11
Leg press
2 x 8-12 + AMRAP
290kg x 9
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 13
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 9
15kg x 11
Cable hammer curls
2 x 8-12 + AMRAP
28.75kg x 12
28.75kg x 13
if no sleep you gotta get them naps in bro @Trenhead3cc
I do where I can
Thursday: Upper B
In 545am
Out 645am
@Raptor Labs
Test 150mg per week
Primo - 100mg per week
Mk677 - 25mg daily
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
125kg x 11
95kg x 13
Incline smith press
1 x 6-10 1 x 8-12
95kg x 12
95kg x 8
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 8.5
Pec fly
2 x 8-12
93kg x 12
93kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 8
Cross body cable tricep extension
2 x 8-12
10kg x 10
10kg x 9
Medicine ball sit up
Max incline .
10kg x 23
Medicine ball sit ups - slow climb rotations/twists 5 x up , 5 x down - max incline
10kg x 6
In 545am
Out 645am
@Raptor Labs
Test 150mg per week
Primo - 100mg per week
Mk677 - 25mg daily
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
125kg x 11
95kg x 13
Incline smith press
1 x 6-10 1 x 8-12
95kg x 12
95kg x 8
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 8.5
Pec fly
2 x 8-12
93kg x 12
93kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 8
Cross body cable tricep extension
2 x 8-12
10kg x 10
10kg x 9
Medicine ball sit up
Max incline .
10kg x 23
Medicine ball sit ups - slow climb rotations/twists 5 x up , 5 x down - max incline
10kg x 6
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Solid work as always bruz, looking stronggg.
Thanks bro
SF send his love
Nah he wants @coolguy77711
@coolguy77711 be teasing him Flat out hahahaha
Keep killing it brother!
Try to go to bed a little early
maybe a half hour will go a long way.
maybe a half hour will go a long way.
2 x a week
Friday: Lower B + Biceps
This training split has Wednesdays as rest day. This will be purely my fasted cardio , sauna , cold plunges day
In 545
Out 645
Lying hamstring curl
2 x 6-10 + AMRAP
64kg x 9
54kg x 9
Pendulum squat.
1 x 6-10 1 x 8-12
80kg x 10
70kg x 10
Leg extension
2 x 8-12 + AMRAP
100kg x 12
100kg x 10
Hip Adductor machine
2 x 8-12
49kg x 12
49kg x 12
Single arm machine preacher curl
2 x 8-12
32kg x 9
32kg x 8
Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 12
12.5kg x 10
Added some calf raises at the end
Seated calf raises on leg press
100kg x 20
114kg x 15
114kg x 14
This training split has Wednesdays as rest day. This will be purely my fasted cardio , sauna , cold plunges day
In 545
Out 645
Lying hamstring curl
2 x 6-10 + AMRAP
64kg x 9
54kg x 9
Pendulum squat.
1 x 6-10 1 x 8-12
80kg x 10
70kg x 10
Leg extension
2 x 8-12 + AMRAP
100kg x 12
100kg x 10
Hip Adductor machine
2 x 8-12
49kg x 12
49kg x 12
Single arm machine preacher curl
2 x 8-12
32kg x 9
32kg x 8
Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 12
12.5kg x 10
Added some calf raises at the end
Seated calf raises on leg press
100kg x 20
114kg x 15
114kg x 14
Thanks man!
Looking good man. Crushing it.
Doing an awesome job on this log. Keep after it.
I had to google it myself
@Trenhead3cc numbers look good man.........
Monday: Upper A
Raptor Labs
Test 150pw
Primo 100pw
Mk677 25mg per day
97.5kg
Not feeling the best this morning , Bit of a cheat day yesterday.
Still getting used to this new plan to dial in the numbers.
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 10
100kg x 12
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 9
Machine pulldown (semi pronated) (matrix machine) others in use
2 x 6-10
100kg x 10
93kg x 8
Seated machine chest press - precor
2 x 6-10
100kg x 11
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
66kg x 15 (got more than I thought here)
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
Raptor Labs
Test 150pw
Primo 100pw
Mk677 25mg per day
97.5kg
Not feeling the best this morning , Bit of a cheat day yesterday.
Still getting used to this new plan to dial in the numbers.
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 10
100kg x 12
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 9
Machine pulldown (semi pronated) (matrix machine) others in use
2 x 6-10
100kg x 10
93kg x 8
Seated machine chest press - precor
2 x 6-10
100kg x 11
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
66kg x 15 (got more than I thought here)
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
@Trenhead3cc big chest press total going up? i see you staying steady bro but we gotta push this up to 120kgs
Tuesday Lower A + Biceps
In 615am
Out 700am
Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 10
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
270kg x 10
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 16
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 11
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 10
32.5kg x 11
Full cardio , core recovery tomorrow!
In 615am
Out 700am
Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 10
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
270kg x 10
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 16
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 11
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 10
32.5kg x 11
Full cardio , core recovery tomorrow!
Hitting some strong numbers here brother awesome work
Thanks man, just don’t compare side by side to @Dumptruck lol
Not far off bro!
Took the words right out of my mouthKeep pushing and run your own race@Dumptruck is an animal haha
Workouts are on point brother and your smashing it no doubt, it's good to be able to train with someone that drives you to push harder! @Dumptruck last photo of his back be looking like a mf ninja turtle it's that big hahah i would wanna be chasing that too trust me 
Wednesday cardio
Fasted
In 535am
Out 650am
Treadmill Power walk max incline
10min
Stair master
20min - 80floors
Row machine
1km - fast as I could
Bike
10min
Flexed arm hang hold into leg raises
12
8
8
Cold plunge tubs
2 x 3min
Was doing the plunges same time as 4 x fit birds in bikinis with thong bottoms training for hyrox Brisbane this weekend.
Finished my session off with a shower and a tug. (Jokes)
Fasted
In 535am
Out 650am
Treadmill Power walk max incline
10min
Stair master
20min - 80floors
Row machine
1km - fast as I could
Bike
10min
Flexed arm hang hold into leg raises
12
8
8
Cold plunge tubs
2 x 3min
Was doing the plunges same time as 4 x fit birds in bikinis with thong bottoms training for hyrox Brisbane this weekend.
Finished my session off with a shower and a tug. (Jokes)
Rest day and cardio for me too today, possible 9 holes this arvo depending on work lol.
Cold plunge... they showing pointy nips and you showing a pointy todge hahahaha
Cold plunge... they showing pointy nips and you showing a pointy todge hahahaha
Wouldn’t have been much to look at after the cold plunge . Had to stay in longer than them. I reckon I had an inny
haha nah couldn’t do that to @coolguy77711Tugged in the shower with our main G SFD in mind ayyyyyy
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