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Veteran Log Dianabol, Deca Durabolin, Testosterone, Proviron - Bulk Cycle Log

I like the different training that you're doing.
Hitting both sides of the arms as crucial.
 
Cronus402 said:
Had a great session in tonight. Was super tired when I got there but still got it done.
I seem to be holding my weight steady right now. Work projects have me so busy that I’ve been slacking on my food tracking. Think I’m missing my macros. Becoming a bit of a recomp right now. I can tell I’m gaining muscle though. So that’s good. My appetite still seems to be hit or miss with that stomach bug. I was hungry as all hell when I started cycle. Still am but not all day long.

Push Day 2 - Week 4 of 12: 3-28-25
(Chest, Shoulders, Triceps)
-Body Weight: 208bs

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

Tricep Pushdowns: flat bar
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 20 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•180lbs x 12 reps
•180lbs x 12 reps
•180lbs x 15 reps

Lateral Delt Raises: dumbbells
•30lbs x 15 reps
•30lbs x 15 reps
•30lbs x 15 reps

Rear delt dumbbell extensions:
•30lbs x 20 reps
•30bs x 20 reps
•30lbs x 20 reps
Click to expand...
@Cronus402 that’s a good training session brother. Really getting after it.
 
Cronus402 said:
Had a great session in tonight. Was super tired when I got there but still got it done.
I seem to be holding my weight steady right now. Work projects have me so busy that I’ve been slacking on my food tracking. Think I’m missing my macros. Becoming a bit of a recomp right now. I can tell I’m gaining muscle though. So that’s good. My appetite still seems to be hit or miss with that stomach bug. I was hungry as all hell when I started cycle. Still am but not all day long.

Push Day 2 - Week 4 of 12: 3-28-25
(Chest, Shoulders, Triceps)
-Body Weight: 208bs

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

Tricep Pushdowns: flat bar
•55lbs x 20 reps
•62.5lbs x 20 reps
•70lbs x 20 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•180lbs x 12 reps
•180lbs x 12 reps
•180lbs x 15 reps

Lateral Delt Raises: dumbbells
•30lbs x 15 reps
•30lbs x 15 reps
•30lbs x 15 reps

Rear delt dumbbell extensions:
•30lbs x 20 reps
•30bs x 20 reps
•30lbs x 20 reps
Click to expand...
Great job pushing through fatigue and getting the workout done! Maintaining weight while gaining muscle is a positive sign of recomp. It's understandable that work is impacting your food tracking, but try to prioritize hitting your macros as consistently as possible to maximize your results. The fluctuating appetite might still be lingering from the stomach bug. Keep up the great work!
 
RoySimpson said:
Great job pushing through fatigue and getting the workout done! Maintaining weight while gaining muscle is a positive sign of recomp. It's understandable that work is impacting your food tracking, but try to prioritize hitting your macros as consistently as possible to maximize your results. The fluctuating appetite might still be lingering from the stomach bug. Keep up the great work!
Click to expand...
Thanks Roy. I do feel I’m getting there. But yeah I haven’t been taking dairy well. Not sure.. if I can recomp for part of the cycle then that’s still positive for me.
 
Went to the other gym location for some of the equipment I like for back.
Really missed the standing bent over row machine and the lat pull down machine. I’ll toss some pictures below.

Pull Day 1 - Week 4 of 12: 3-31-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Standing T bar/ row (plate load)
•90lbs x 12 reps
•135lbs x 8 reps
•160lbs x 8 reps
•135lbs x 12 reps

Hanging crunches (dip machine)
•5 set x 20 reps body weight

Plate load pull down machine
•90lbs x 12 reps
•145lbs x 12 reps
•195lbs x 8 reps
•90lbs x 20 reps

Pulldown Curls (lat pulldown cable machine)
Pulley system is different at this gym so weight is higher
•120lbs x 12 reps
•135lbs x 12 reps
•150lbs x 6 reps
•150lbs x 12 reps

Cable Rows
•70lbs x 11 reps
•80lbs x 10 reps
•90lbs x 8 reps
 

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Cronus402 said:
Went to the other gym location for some of the equipment I like for back.
Really missed the standing bent over row machine and the lat pull down machine. I’ll toss some pictures below.

Pull Day 1 - Week 4 of 12: 3-31-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Standing T bar/ row (plate load)
•90lbs x 12 reps
•135lbs x 8 reps
•160lbs x 8 reps
•135lbs x 12 reps

Hanging crunches (dip machine)
•5 set x 20 reps body weight

Plate load pull down machine
•90lbs x 12 reps
•145lbs x 12 reps
•195lbs x 8 reps
•90lbs x 20 reps

Pulldown Curls (lat pulldown cable machine)
Pulley system is different at this gym so weight is higher
•120lbs x 12 reps
•135lbs x 12 reps
•150lbs x 6 reps
•150lbs x 12 reps

Cable Rows
•70lbs x 11 reps
•80lbs x 10 reps
•90lbs x 8 reps
Click to expand...
@Cronus402 curls and tbar thats arm growth bro
 
Weight is back up a little. Glad to see that..

Push Day 1 - Week 5 of 12: 4-1-25
(Chest, Shoulders, Triceps)
-Body Weight: 210lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 12 reps
•65lbs x 10 reps
•75lbs x 8 reps
•65lbs x 8 reps

Tricep Over head presses: bar
•47.5lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 25 reps
•77.5lbs x 20 reps

Lateral Delt Raises: dumbbells
•30lbs x 15 reps
•30lbs x 15 reps
•30lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 7 reps
•230lbs x 7 reps
•180lbs x 8 reps


Rear Delt dumbbell raises
•30lbs x 20 reps
•30lbs x 20 reps
•30lbs x 20 reps
 
Cronus402 said:
Weight is back up a little. Glad to see that..

Push Day 1 - Week 5 of 12: 4-1-25
(Chest, Shoulders, Triceps)
-Body Weight: 210lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 12 reps
•65lbs x 10 reps
•75lbs x 8 reps
•65lbs x 8 reps

Tricep Over head presses: bar
•47.5lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 25 reps
•77.5lbs x 20 reps

Lateral Delt Raises: dumbbells
•30lbs x 15 reps
•30lbs x 15 reps
•30lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 7 reps
•230lbs x 7 reps
•180lbs x 8 reps


Rear Delt dumbbell raises
•30lbs x 20 reps
•30lbs x 20 reps
•30lbs x 20 reps
Click to expand...
@Cronus402 Rear delt dumbbell raises are awesome.....enjoying them since couple of months earlier never tried it.........
 
Cronus402 said:
Weight is back up a little. Glad to see that..

Push Day 1 - Week 5 of 12: 4-1-25
(Chest, Shoulders, Triceps)
-Body Weight: 210lbs

Flat Bench Dumbbell Chest Flys:
•55lbs x 12 reps
•65lbs x 10 reps
•75lbs x 8 reps
•65lbs x 8 reps

Tricep Over head presses: bar
•47.5lbs x 25 reps
•62.5lbs x 25 reps
•70lbs x 25 reps
•77.5lbs x 20 reps

Lateral Delt Raises: dumbbells
•30lbs x 15 reps
•30lbs x 15 reps
•30lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 7 reps
•230lbs x 7 reps
•180lbs x 8 reps


Rear Delt dumbbell raises
•30lbs x 20 reps
•30lbs x 20 reps
•30lbs x 20 reps
Click to expand...
@Cronus402 good bodyweight today. :D how is the food intake coming along?
 
Went heavy on legs today. Felt great!
I introduced hack squats the other day and decided I’d put them in the rotation. I’m still getting stable on that as I’m finding myself able to get way deeper into a squat. So I’m happy with my progression on the weight.
Dinner was amazing. Fresh flat bread pizza. Chicken, zucchini and tomatoes

Leg Day 1 - Week 5 of 12: 4-3-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•90lbs x 10 reps
•140lbs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps

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

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 15 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 7 sets
 

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Cronus402 said:
Food is picking up slowly. I started feeling way better then has another couple days of stomach issues. I need to pick up that activated charcoal. feeling good yesterday and today
Click to expand...
Charcoal and more probiotics, you have both?
 
Cronus402 said:
Went heavy on legs today. Felt great!
I introduced hack squats the other day and decided I’d put them in the rotation. I’m still getting stable on that as I’m finding myself able to get way deeper into a squat. So I’m happy with my progression on the weight.
Dinner was amazing. Fresh flat bread pizza. Chicken, zucchini and tomatoes

Leg Day 1 - Week 5 of 12: 4-3-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•90lbs x 10 reps
•140lbs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps

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

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 15 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 7 sets
Click to expand...
You have to tell us who made that pizza? looks amazing :D @Cronus402
 
Cronus402 said:
I don’t. But I did look up that charcoal. Should I buy the capsules? And what do you recommend for probiotics?
Click to expand...
Take probiotics and digestive enzymes every day. :D
 
Yesterdays session. Went hard.

Pull Day 1 - Week 5 of 12: 4-5-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 12 reps
•50lbs x 10 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•215lbs x 6 reps
•215lbs x 6 reps
•215lbs x 6 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•137.5lbs x 15 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps

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

Roman Chair
•4 set of Body weight x 20 reps
 

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Cronus402 said:
Yesterdays session. Went hard.

Pull Day 1 - Week 5 of 12: 4-5-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 12 reps
•50lbs x 10 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•215lbs x 6 reps
•215lbs x 6 reps
•215lbs x 6 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•137.5lbs x 15 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps

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

Roman Chair
•4 set of Body weight x 20 reps
Click to expand...
BIG back BI you really went hard @Cronus402
why no pull ups?
and whats in the meal tell us please :D
 
LevButlerov said:
BIG back BI you really went hard @Cronus402
why no pull ups?
and whats in the meal tell us please :D
Click to expand...
Shit, I can’t do pull-ups. I’m not 21. Haha
But really, I haven’t tried them in a long time. I know I don’t curl 210lbs. And I guess I’m not sure how to do them using back.
The meal if from a local Hawaiian chicken place. It’s so good. Grilled chicken, steamed rice and mac salad.
 
What’s up Evo??
Almost skipped the gym tonight. Monday killed me! Working on a big rush project and my back is sore from wiring in this cabinet all day long. Anyways, I decided I better get my ass to the gym since I’m on cycle. Haha
Pushed myself hard tonight. Haven’t done the 95lb dumbbells in a little while. Felt good. And I increased my weight on the incline plate load for the last 3 sets.
Just got done with dinner and I’m shot…
Banza Pasta made from chickpeas. Some protein pasta we found. Did that and some bread and asparagus. Loaded up and it was great!
Hope everyone is killing it today!!

Push Day 1 - Week 6 of 12: 4-7-25
(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 8 reps

Tricep Pushdowns: flat bar
•62.5lbs x 20 reps
•70lbs x 20 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 7 reps
•230lbs x 8 reps
•230lbs x 7 reps

Lateral Delt Raises: dumbbells
•30lbs x 15 reps
•30lbs x 15 reps
•30lbs x 15 reps

Rear delt dumbbell extensions:
•30lbs x 20 reps
•30bs x 20 reps
•30lbs x 20 reps
 

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Cronus402 said:
Yesterdays session. Went hard.

Pull Day 1 - Week 5 of 12: 4-5-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 12 reps
•50lbs x 10 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•215lbs x 6 reps
•215lbs x 6 reps
•215lbs x 6 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•137.5lbs x 15 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps

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

Roman Chair
•4 set of Body weight x 20 reps
Click to expand...
Good solid session
 
You're pushing some big time weights. I remember when you first started your weights, were a lot lower.
 
You're making some big improvements, man.

Body weight. 209 lbs. You are a big boy?
 
Those days where you almost missed the gym. Sometimes, those are the best workouts.
 
That's a nice high carb meal right there.

The pasta looks terrific with the asparagus.
 
I like asparagus too but it makes me pee. And the pee smells weird. Not sure if you're the same way.
 
Cronus402 said:
Shit, I can’t do pull-ups. I’m not 21. Haha
But really, I haven’t tried them in a long time. I know I don’t curl 210lbs. And I guess I’m not sure how to do them using back.
The meal if from a local Hawaiian chicken place. It’s so good. Grilled chicken, steamed rice and mac salad.
Click to expand...
You can still do pull ups, try a few at least. :D @Cronus402
 
Cronus402 said:
Yesterdays session. Went hard.

Pull Day 1 - Week 5 of 12: 4-5-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 12 reps
•50lbs x 10 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•215lbs x 6 reps
•215lbs x 6 reps
•215lbs x 6 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•137.5lbs x 15 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps

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

Roman Chair
•4 set of Body weight x 20 reps
Click to expand...
My man you crush this workout 💪
 
Cronus402 said:
Yesterdays session. Went hard.

Pull Day 1 - Week 5 of 12: 4-5-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 12 reps
•50lbs x 10 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•215lbs x 6 reps
•215lbs x 6 reps
•215lbs x 6 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•137.5lbs x 15 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps

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

Roman Chair
•4 set of Body weight x 20 reps
Click to expand...
Food looks good.
 
Cronus402 said:
Yesterdays session. Went hard.

Pull Day 1 - Week 5 of 12: 4-5-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 12 reps
•50lbs x 10 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•215lbs x 6 reps
•215lbs x 6 reps
•215lbs x 6 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•137.5lbs x 15 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps

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

Roman Chair
•4 set of Body weight x 20 reps
Click to expand...
@Cronus402 Beast mode back and biceps workout! Solid volume and progressive overload. Deadlifts, rows, and pulldowns all looking strong. Keep crushing it!
 
Cronus402 said:
Yesterdays session. Went hard.

Pull Day 1 - Week 5 of 12: 4-5-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 12 reps
•50lbs x 10 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•215lbs x 6 reps
•215lbs x 6 reps
•215lbs x 6 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•137.5lbs x 15 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 10 reps

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

Roman Chair
•4 set of Body weight x 20 reps
Click to expand...
@Cronus402 that’s a great workout man. Alot of volume. Bet the pump was insane
 
Cronus402 said:
Hey Evo, just a quick update.. took a few days off. Lower back is acting up again. Resting that and hopefully I’ll be back on the next day or two.
Click to expand...
you gotta get some bpc into the lower back bro
 
Okay fam… got my ass into the gym today! Back was feeling good and arms felt great. Pumps were strong and I went hard. Cut the dead lifts short so I didn’t flair the back up. But all in all it was a great session.

Pull Day 1 - Week 7 of 12: 4-14-25
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 12 reps
•125lbs x 12 reps
•137.5lbs x 12 reps
•150lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•215lbs x 8 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 8 reps

Roman Chair
1 set of Body weight x 20 reps
 
Cronus402 said:
Okay fam… got my ass into the gym today! Back was feeling good and arms felt great. Pumps were strong and I went hard. Cut the dead lifts short so I didn’t flair the back up. But all in all it was a great session.

Pull Day 1 - Week 7 of 12: 4-14-25
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 12 reps
•125lbs x 12 reps
•137.5lbs x 12 reps
•150lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•215lbs x 8 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 8 reps

Roman Chair
1 set of Body weight x 20 reps
Click to expand...
@Cronus402 you are back happy to see you pumped :D
 
Make sure you're all so doing some good Mobility work and stretching afterwards.
 
If you're back is flaring off, it probably means you have some disc issues.

Make sure you're doing some stretching.
 
Might want to invest in an inversion table, if you're back is messing up.
You don't want to end up with major herniations.
 
That's a good move, cutting the deadlifts, a little short.

Gotta listen to your body and be smart.
 
Cronus402 said:
Okay fam… got my ass into the gym today! Back was feeling good and arms felt great. Pumps were strong and I went hard. Cut the dead lifts short so I didn’t flair the back up. But all in all it was a great session.

Pull Day 1 - Week 7 of 12: 4-14-25
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 12 reps
•125lbs x 12 reps
•137.5lbs x 12 reps
•150lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•215lbs x 8 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 8 reps

Roman Chair
1 set of Body weight x 20 reps
Click to expand...
@Cronus402 solid work bro! Always toughing getting back into the grind!
 
Cronus402 said:
Okay fam… got my ass into the gym today! Back was feeling good and arms felt great. Pumps were strong and I went hard. Cut the dead lifts short so I didn’t flair the back up. But all in all it was a great session.

Pull Day 1 - Week 7 of 12: 4-14-25
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 12 reps
•125lbs x 12 reps
•137.5lbs x 12 reps
•150lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•215lbs x 8 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 8 reps

Roman Chair
1 set of Body weight x 20 reps
Click to expand...
@Cronus402 great training day man. Pushing some good weight
 
Cronus402 said:
Okay fam… got my ass into the gym today! Back was feeling good and arms felt great. Pumps were strong and I went hard. Cut the dead lifts short so I didn’t flair the back up. But all in all it was a great session.

Pull Day 1 - Week 7 of 12: 4-14-25
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 12 reps
•125lbs x 12 reps
•137.5lbs x 12 reps
•150lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•215lbs x 8 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 8 reps

Roman Chair
1 set of Body weight x 20 reps
Click to expand...
Nice work
 
Had the day off. Was super lazy! But got to the gym this evening. Very little motivation today but killed the legs anyways! I’m getting deeper into my hack squats. They are tough for me but feel great!

Leg Day 1 - Week 7 of 12: 4-18-25
Body Weight: 209lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps

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

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 15 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
 
Cronus402 said:
Big goal for sure! And I’m gonna run tren on the next cycle. It’s the cut stack 150. Haha
No idea how I’ll react.
Click to expand...
@Cronus402 bro first time i ran tren ended up prison. that probably where you gonna end up lolz. tren make people crazy but will be cool. smuggle in phone when you go in and let us know yo bond we will put it up for you
 
Cronus402 said:
Okay fam… got my ass into the gym today! Back was feeling good and arms felt great. Pumps were strong and I went hard. Cut the dead lifts short so I didn’t flair the back up. But all in all it was a great session.

Pull Day 1 - Week 7 of 12: 4-14-25
(Biceps, Back)
Body Weight: 209lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 8 reps

Lat Pull Downs
•137.5lbs x 12 reps
•150lbs x 12 reps
•162.5lbs x 12 reps
•175lbs x 10 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 12 reps
•125lbs x 12 reps
•137.5lbs x 12 reps
•150lbs x 10 reps

Deadlifts (RDL’s)
•135lbs x 8 reps
•185lbs x 8 reps
•215lbs x 8 reps

Cable Rows
•120lbs x 12 reps
•140lbs x 12 reps
•160lbs x 12 reps
•180lbs x 8 reps

Roman Chair
1 set of Body weight x 20 reps
Click to expand...
Back on his grind lets goo 💪
 
Cronus402 said:
Yeah I had it checked out back when it was unbearable and the mri showed Mild disc protrusion and dehydrated disc at L5-S1, and annular tear in the same area. But that was over a year ago. The tear is healed.
Click to expand...
@Cronus402 Glad to hear that you are feeling better but keeps the up the stretching so it doesn't keep happening
 
Had a good session today.

Push Day 1 - Week 8 of 12: 4-21-25
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 5 reps

Tricep Pushdowns: flat bar
•62.5lbs x 17 reps
•70lbs x 15 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 8 reps
•230lbs x 7 reps
•230lbs x 7 reps
•180lbs x 6 reps

Lateral Delt Raises: dumbbells
•35lbs x 12 reps
•35lbs x 12 reps
•35lbs x 12 reps

Rear delt dumbbell extensions:
•35lbs x 15 reps
•35bs x 15 reps
•35lbs x 15 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 4 sets
 
Cronus402 said:
Had a good session today.

Push Day 1 - Week 8 of 12: 4-21-25
(Chest, Shoulders, Triceps)
-Body Weight: 209lbs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 5 reps

Tricep Pushdowns: flat bar
•62.5lbs x 17 reps
•70lbs x 15 reps
•77.5lbs x 15 reps

Incline Plate Load Chest Press:
•180lbs x 12 reps
•230lbs x 8 reps
•230lbs x 7 reps
•230lbs x 7 reps
•180lbs x 6 reps

Lateral Delt Raises: dumbbells
•35lbs x 12 reps
•35lbs x 12 reps
•35lbs x 12 reps

Rear delt dumbbell extensions:
•35lbs x 15 reps
•35bs x 15 reps
•35lbs x 15 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 4 sets
Click to expand...
very very good session bro this took you how long time? @Cronus402 and how were macros?
 
Npcclassicphysique champ said:
very very good session bro this took you how long time? @Cronus402 and how were macros?
Click to expand...
About 1.5hrs. I started moving faster than normal in the first exercise. We had dinner plans but pushed them back so I had some extra time. That fast start kinda burned me up on my dumbbell presses. But it was a good workout. Macros have been lacking. I’ve been having some digestive issues. Guess I need a probiotic? Need a good recommendation. Some have recommended activated charcoal but I’m told that will absorb all medications. How’s that good if I’m on gear? Also, have you ever heard of cholesterol medication affecting the effectiveness of gear? My buddy thought it would.
 
Cronus402 said:
About 1.5hrs. I started moving faster than normal in the first exercise. We had dinner plans but pushed them back so I had some extra time. That fast start kinda burned me up on my dumbbell presses. But it was a good workout. Macros have been lacking. I’ve been having some digestive issues. Guess I need a probiotic? Need a good recommendation. Some have recommended activated charcoal but I’m told that will absorb all medications. How’s that good if I’m on gear? Also, have you ever heard of cholesterol medication affecting the effectiveness of gear? My buddy thought it would.
Click to expand...
you do need a probiotic and digestive enzyme every day bro @Cronus402 get something like 30 billion units
activated charcoal is good but only 3 hours before or after meds to clean digestion
 
Npcclassicphysique champ said:
you do need a probiotic and digestive enzyme every day bro @Cronus402 get something like 30 billion units
activated charcoal is good but only 3 hours before or after meds to clean digestion
Click to expand...
I’m laughing at myself because I’ve had this at the house for over 6 months. Only drank it like 2 times. I’ll start.
It has probiotics and digestive enzymes in it.
 

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Pull Day 1 - Week 8 of 12: 4-23-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 10 reps
•40lbs x 8 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•225lbs x 8 reps
•225lbs x 8 reps
•225lbs x 8 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•150lbs x 12 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 15 reps
•140lbs x 15 reps
•160lbs x 9 reps

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

Roman Chair
3 set of Body weight x 20 reps
 
Cronus402 said:
Pull Day 1 - Week 8 of 12: 4-23-25
(Biceps, Back)
Body Weight: 208lbs

Standing Alternating Curls
•35lbs x 15 reps
•40lbs x 12 reps
•45lbs x 10 reps
•50lbs x 10 reps
•40lbs x 8 reps

Deadlifts (RDL’s)
•185lbs x 8 reps
•225lbs x 8 reps
•225lbs x 8 reps
•225lbs x 8 reps

Pulldown Curls (lat pulldown cable machine)
•100lbs x 15 reps
•125lbs x 15 reps
•150lbs x 12 reps
•150lbs x 12 reps

Cable Rows
•120lbs x 15 reps
•140lbs x 15 reps
•160lbs x 9 reps

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

Roman Chair
3 set of Body weight x 20 reps
Click to expand...
PUSH PUSH hard bro
 
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
 

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Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
Great day here as well, and looks like you had to really put on the training hardcore :D and roast is hella tasty looking @Cronus402
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 That's good that you turned the bad day into a good day and got in a good workout. That's the way to do it.
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 Bro, good to see you Eating some red meat. Like a real man. I hope it's from Texas and grass-fed.
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 bros that meal look like what mama CEO used to make growing up in deep south. but she add okra to it.
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 Good to see that you're rolling. This is pretty good volume. It's like over, 120 repetitions. Plus the finish with the calves.
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 Looking really good on these workouts. The Reps and the amount of weight you're doing, is fantastic. Keep up the good work.
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 hack squats and seated leg curls are on point.
and the leg extensions look great
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 that beef stew is on point!!
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 awesome workout man. Putting up some damn good numbers
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
Killed that leg day dude 💪
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
@Cronus402 Numbers look solid man........
 
Cronus402 said:
What’s up Evo?? Hope everyone had a great day! Mine was shit but had a good time at the gym tonight. I haven’t been adding the weight of the hack squat machine to my lifts because I’m not sure what it weighs empty.
It’s the cybex 5330 hack squat machine. I saw several different things online but even a 50lb take off weight so I don’t know what to call it. So far, I’ve just been counting the plates I put on.
Anyways, lmk if you know. Just got home. Going to eat some roast that my lady made.

Leg Day 1 - Week 8 of 12: 4-25-25
Body Weight: 208lbs

Hack Squats:
•90bs x 8 reps
•140lbs x 8 reps
•180lbs x 8 reps
•180lbs x 8 reps
•230lbs x 7 reps

Seated Leg Curl:
•120lbs x 15 reps
•140bs x 15 reps
•160lbs x 12 reps
•150lbs x 12 reps

Leg Extensions:
•150lbs x 15 reps
•170lbs x 15 reps
•190lbs x 12 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 5 sets
Click to expand...
Looks good
 
Push Day 1 - Week 9 of 12: 4-29-25
(Chest, Shoulders, Triceps)
-Body Weight: 208lbs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 8 reps
•100lbs x 7 reps

Tricep Pushdowns: flat bar
•62.5lbs x 20 reps
•70lbs x 20 reps
•77.5lbs x 20 reps

Incline Plate Load Chest Press:
•180lbs x 10 reps
•230lbs x 6 reps
•230lbs x 8 reps
•230lbs x 7 reps
•180lbs x 12 reps
•180lbs x 9 reps

Lateral Delt Raises: dumbbells
•35lbs x 15 reps
•35lbs x 12 reps
•35lbs x 12 reps
•35lbs x 12 reps

Rear delt dumbbell extensions:
•35lbs x 20 reps
•35bs x 20 reps
•35lbs x 20 reps
•35lbs x 20 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 4 sets
 

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Cronus402 said:
Push Day 1 - Week 9 of 12: 4-29-25
(Chest, Shoulders, Triceps)
-Body Weight: 208lbs

Flat Bench Dumbbell Chest Press:
•65lbs x 12 reps
•75lbs x 12 reps
•85lbs x 8 reps
•95lbs x 8 reps
•100lbs x 7 reps

Tricep Pushdowns: flat bar
•62.5lbs x 20 reps
•70lbs x 20 reps
•77.5lbs x 20 reps

Incline Plate Load Chest Press:
•180lbs x 10 reps
•230lbs x 6 reps
•230lbs x 8 reps
•230lbs x 7 reps
•180lbs x 12 reps
•180lbs x 9 reps

Lateral Delt Raises: dumbbells
•35lbs x 15 reps
•35lbs x 12 reps
•35lbs x 12 reps
•35lbs x 12 reps

Rear delt dumbbell extensions:
•35lbs x 20 reps
•35bs x 20 reps
•35lbs x 20 reps
•35lbs x 20 reps

Calf Raises on Smith Machine:
135lbs x 30 reps x 4 sets
Click to expand...
@Cronus402 trememous wrk
Training is amazing. That meal is solid
 
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