Approved Log 2025 and Beyond Cycle Log

[Trenhead3cc]

Legs/lower
Powered by Raptor
@Raptor Rep

Warm up sets not recorded

Another new top weight attempt on hacksquats , working to that 200kg

Seated leg curl 3 x 10-15
92.3kg x 12
85.5kg x 12
85.5kg x 10
Hack squat. 3 x 8-12
180kg x 7
160kg x 12
160kg x 10
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 15
82.5kg x 12
82.5kg x 10
Standing Calf raises 4 x 15-20
145kg x 16
135kg x 15
125kg x 15
115kg x 14

Stairmaster

20min

 

[Allupfromhere]

Solid work bruz as usual! You log got a good log in on the podcast too haha!

 

[Trenhead3cc]

Solid work bruz as usual! You log got a good log in on the podcast too haha!

I listened to the podcast didn’t hear anything , unless it came out in the last week. But to be honest bro your log shits all over mine. You go into more detail around food etc

 

[Allupfromhere]

I listened to the podcast didn’t hear anything , unless it came out in the last week. But to be honest bro your log shits all over mine. You go into more detail around food etc

Haha bro your log is up there with the best! Episode come out today, honestly the spoke more about your training and cycle designs then your food lol

 

[Trenhead3cc]

Haha bro your log is up there with the best! Episode come out today, honestly the spoke more about your training and cycle designs then your food lol

Will have to have a listen lol.

 

[Trenhead3cc]

Haha bro your log is up there with the best! Episode come out today, honestly the spoke more about your training and cycle designs then your food lol

What episode number bro ? The one that came out latest title doesn’t seem like they would talk about it

 

[Allupfromhere]

What episode number bro ? The one that came out latest title doesn’t seem like they would talk about it

 

[Trenhead3cc]

Thanks bro. Must be delayed they upto 171 on the forum through the site

 

[Allupfromhere]

Thanks bro. Must be delayed they upto 171 on the forum through the site

I was listening through Spotify for ages then thought they stopped making them, realised the was more on YouTube music and now I find out even more through the forum lol not making it easy hahaa

 

[MadStacker]

Legs/lower
Powered by Raptor
@Raptor Rep

Warm up sets not recorded

Another new top weight attempt on hacksquats , working to that 200kg

Seated leg curl 3 x 10-15
92.3kg x 12
85.5kg x 12
85.5kg x 10
Hack squat. 3 x 8-12
180kg x 7
160kg x 12
160kg x 10
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 15
82.5kg x 12
82.5kg x 10
Standing Calf raises 4 x 15-20
145kg x 16
135kg x 15
125kg x 15
115kg x 14

Stairmaster

20min

I think i am going to copy this workout on leg day.

 

[Trenhead3cc]

I was listening through Spotify for ages then thought they stopped making them, realised the was more on YouTube music and now I find out even more through the forum lol not making it easy hahaa

Haha yeah I saw that, they just stopped lol

 

[Trenhead3cc]

I think i am going to copy this workout on leg day.

Go for it bro. I have enjoyed it

 

[Trenhead3cc]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

 

[Allupfromhere]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

Takes a hell of a man to realise he isnt being the fella he can and should be. Takes an even stronger fella to put his foot down and say enough is enough and make the change to become the best person he can be. Massive hats off to you mate you should be more then proud of yourself brother because I know we all are

 

[ballin2504]

Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)

• 59kg x 20
• 107kgx 14
• 107kg x 12
• 100kg x 10
• 
  
• Incline smith press (3 x 8-12)
• 50kg x 16
• 110kg x 7
• 90kg x 15
• 90kg x 10
• 
  
• Shoulder machine press (3 x 8-12reps)
• Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
• 50kg x 15
• 50kg x 15
• 50kg x 15
• 
  
• Flat machine press (3 x 8-12
• 90kg x 13
• 90kg x 12
• 90kg x 10
• Machine seated Lateral raises (3 x 10-15)
• 55kg x 20
• 60kg x 10
• 60kg x 13
• Triceps pushdowns straight bar (3 x 10-15)
• 40kg x 15
• 40kg x 12
• 36.25kg x 12
• Overhead triceps rope extensions (3 x 10-15)
• 17.5kg x 18
• 20kg x 14
• 20kg x 11

@Trenhead3cc killin it as usual man. Nice job

 

[Trenhead3cc]

Takes a hell of a man to realise he isnt being the fella he can and should be. Takes an even stronger fella to put his foot down and say enough is enough and make the change to become the best person he can be. Massive hats off to you mate you should be more then proud of yourself brother because I know we all are

Thanks bro. I know a lot of us are here with similar or different life struggles and we have found ourselves here to become the best version of ourselves. We are all killing it and we are all proud of everyone who is turning by their life around.

 

[Npcclassicphysique champ]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc 12 months apart but you look amazing like its 3 years of gains bro

 

[stevesmi]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc that is good stuff man. nice turnaround for sure. you grabbed your balls and you turned it into a business decision to change things. that is what its all about

 

[Trenhead3cc]

@Trenhead3cc that is good stuff man. nice turnaround for sure. you grabbed your balls and you turned it into a business decision to change things. that is what its all about

That’s it. Foot still to the floor

 

[BodyMonster34]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc Bro, I proud of you. You battle a lot of stuff. I honestly used to have big Hooch problem. My son started to brewed in the trailer and I got addicted to it.

 

[ceo]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc

Bros, That's a really good story. Good to hear your wife stuck with you as well. She saw your potential.

 

[Raptor Rep]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

So impressive for only 12 months bro, many would kill for that.

 

[Trenhead3cc]

So impressive for only 12 months bro, many would kill for that.

Thanks bro , previous was after a workout aswell with pump. another 12 months look out
Especially now I’m on the quality stuff with Raptor

 

[Mobster]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

An honor. If we help motivate 1-2 to take control and kick ass... great!!

 

[stevesmi]

That’s it. Foot still to the floor

Forever man. That’s how we roll

 

[ROIDDERS]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc wow that is a story for sure. very good you are being open about it. it is more masculine to admit our faults then hide them, not enough guys understand that

 

[Ulter]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc EVO family appreciates your humility and candor. We have all been through problems before in our past. I've talked about my issues as well dealing with my ex-wife and kids.

 

[2Thick]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc Thanks for sharing that little story. It's always inspiring to hear stuff like that. It makes you appreciate what you got.

 

[Trenhead3cc]

@Trenhead3cc wow that is a story for sure. very good you are being open about it. it is more masculine to admit our faults then hide them, not enough guys understand that

That’s it man , no harm in sharing overcoming obstacles. Can help others realise too. We all human we all have faults and issues in life it’s how we overcome them.

 

[Trenhead3cc]

@Trenhead3cc Thanks for sharing that little story. It's always inspiring to hear stuff like that. It makes you appreciate what you got.

100 percent man

 

[Trenhead3cc]

@Trenhead3cc EVO family appreciates your humility and candor. We have all been through problems before in our past. I've talked about my issues as well dealing with my ex-wife and kids.

That’s it bro , we all got our story and difficulties in life we face., somethings we can control and some we can’t. Life’s hard. But take control of things we can. Look after yourself and it’s amazing what else in life becomes better because of it .

 

[Npcclassicphysique champ]

That’s it bro , we all got our story and difficulties in life we face., somethings we can control and some we can’t. Life’s hard. But take control of things we can. Look after yourself and it’s amazing what else in life becomes better because of it .

life has always roadblocks broly but bodybuilding is the light

 

[codezz]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

Amazing story brother, I wish I had a photo of when I started because I wasn't happy with myself,

Proud of u man, and glad u and the wife are good too, onwards and upwards 2026 look out stage

Also thick shoulders and arms brother

 

[ROIDDERS]

That’s it man , no harm in sharing overcoming obstacles. Can help others realise too. We all human we all have faults and issues in life it’s how we overcome them.

yeah we are a flawed species in many ways

 

[Ulter]

That’s it bro , we all got our story and difficulties in life we face., somethings we can control and some we can’t. Life’s hard. But take control of things we can. Look after yourself and it’s amazing what else in life becomes better because of it .

yes sometimes i lay in bed wondering what i could have done different. but its a waste of energy

 

[ballin2504]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

@Trenhead3cc awesome progression man. Keep after it.

 

[Trenhead3cc]

Amazing story brother, I wish I had a photo of when I started because I wasn't happy with myself,

Proud of u man, and glad u and the wife are good too, onwards and upwards 2026 look out stage

Also thick shoulders and arms brother

Thanks bro

 

[Trenhead3cc]

Start of week 7 @Raptor Rep

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Anadrol 50mg a day (3 weeks in)
Tbol 20mg a day (3 weeks in)

Will drop the Anadrol and Tbol after 4 weeks.
Don’t want to push orals.

Photo my preworkout go to meal

Warm up sets not included
Seated machine cable flyes (3 x 10-15)
107kgx 16
107kg x 13
100kg x 12
Incline smith press (3 x 8-12)
110kg x 8
100kg x 10
90kg x 10
Dips - AMRAP
Free weight x 16
With chain x 17
With chain x 14
Shoulder machine press (3 x 8-12reps)
Lowered the weight - injury prevention. Slow reps
50kg x 15
50kg x 15
50kg x 15
Machine seated Lateral raises (3 x 10-15)
60kg x 15
60kg x 13
60kg x 10
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

Weighed the chains @Mobster was disappointed they were almost 15kg thought they were more

 

[Trenhead3cc]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

 

[LevButlerov]

Start of week 7 @Raptor Rep

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Anadrol 50mg a day (3 weeks in)
Tbol 20mg a day (3 weeks in)

Will drop the Anadrol and Tbol after 4 weeks.
Don’t want to push orals.

Photo my preworkout go to meal

Warm up sets not included
Seated machine cable flyes (3 x 10-15)
107kgx 16
107kg x 13
100kg x 12
Incline smith press (3 x 8-12)
110kg x 8
100kg x 10
90kg x 10
Dips - AMRAP
Free weight x 16
With chain x 17
With chain x 14
Shoulder machine press (3 x 8-12reps)
Lowered the weight - injury prevention. Slow reps
50kg x 15
50kg x 15
50kg x 15
Machine seated Lateral raises (3 x 10-15)
60kg x 15
60kg x 13
60kg x 10
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

Weighed the chains @Mobster was disappointed they were almost 15kg thought they were more

not sure about chains myself
But you're doing really high volume @Trenhead3cc

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

I dont see the E2 test there, did I miss it?
but Testosterone levels are HIGH! love them, @Raptor Labs @Raptor Rep did it right

 

[stevesmi]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

@Trenhead3cc

all steroids do a good job of binding to shbg. but proviron does it the best. #1 steroid for that purpose

 

[BodyMonster34]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

@Trenhead3cc bro you looking good. deca and EQ is on point. love the proviron too

 

[ceo]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

@Trenhead3cc Bros. I like your attitude and I like your updates. but i confused why you want your E2 higher?

 

[Mobster]

Start of week 7 @Raptor Rep

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Anadrol 50mg a day (3 weeks in)
Tbol 20mg a day (3 weeks in)

Will drop the Anadrol and Tbol after 4 weeks.
Don’t want to push orals.

Photo my preworkout go to meal

Warm up sets not included
Seated machine cable flyes (3 x 10-15)
107kgx 16
107kg x 13
100kg x 12
Incline smith press (3 x 8-12)
110kg x 8
100kg x 10
90kg x 10
Dips - AMRAP
Free weight x 16
With chain x 17
With chain x 14
Shoulder machine press (3 x 8-12reps)
Lowered the weight - injury prevention. Slow reps
50kg x 15
50kg x 15
50kg x 15
Machine seated Lateral raises (3 x 10-15)
60kg x 15
60kg x 13
60kg x 10
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

Weighed the chains @Mobster was disappointed they were almost 15kg thought they were more

Clip some weights to them. We've two like this at my local gym. Probably 15kg each

 

[Trenhead3cc]

Clip some weights to them. We've two like this at my local gym. Probably 15kg each

@Mobster what’s your thoughts. I have done it in the past but we have smaller length chains that can clamp to the bench press bar. So At bottom range of motion half the chain is on the ground so as you press the bench press gets heavier as the chain lifts up.

 

[Mobster]

@Trenhead3cc

all steroids do a good job of binding to shbg. but proviron does it the best. #1 steroid for that purpose

Yep. Mast at No2

 

[Mobster]

@Mobster what’s your thoughts. I have done it in the past but we have smaller length chains that can clamp to the bench press bar. So At bottom range of motion half the chain is on the ground so as you press the bench press gets heavier as the chain lifts up.

Yep. Seen that and also a bit of a fan of Arthur Jones and Louis from Westside. BOTH agreed. Ditto adding resistance bands to the bottom pegs. I've yet to try it myself but it DOES work

 

[Trenhead3cc]

@Trenhead3cc Bros. I like your attitude and I like your updates. but i confused why you want your E2 higher?

Want it a bit higher on this bulk, not huge amount but estrogen is anti-catabolic helps with muscle repair annd reduces protein breakdown during exercise

I guess it’s about trying to find a sweet spot where little to no ai is needed.

Below is just a copy and paste from the internet as I’m no wordsmith

Estrogen and Muscle Health:

• Muscle Mass and Strength:
  Estrogen-based hormone therapy (HT) can help maintain or increase muscle mass and strength,.
  
  
• Muscle Recovery:
  Estrogen can also enhance muscle recovery from damage or atrophy, which is important for individuals who engage in intense training.
  
  
• Exercise Response:
  Estrogen increases the anabolic response to exercise, meaning that muscles are better able to adapt and grow in response to resistance training.
  

Other Benefits:

• Bone Health:
  Estrogen plays a vital role in maintaining bone density, which is essential for supporting muscle function and preventing injuries.
• Metabolic Health:
  Estrogen also contributes to overall metabolic health, which can positively impact body composition and muscle mass.
  

 

[Trenhead3cc]

Yep. Seen that and also a bit of a fan of Arthur Jones and Louis from Westside. BOTH agreed. Ditto adding resistance bands to the bottom pegs. I've yet to try it myself but it DOES work

@Mobster I would expect this would help increase my max bench a bit quicker ? I’m not sure but I will give it a go when I’m due to mix it up a bit

 

[Trenhead3cc]

not sure about chains myself
But you're doing really high volume @Trenhead3cc

I dont see the E2 test there, did I miss it?
but Testosterone levels are HIGH! love them, @Raptor Labs @Raptor Rep did it right

I didn’t screenshot it and have to log back into my portal but it was 121

 

[Raptor Rep]

Definitely want it a bit higher than 121, Estrogen isn't the enemy gents (don't want it so high that we grow boobs though)

150-200 is a great number to be at if not causing sides especially considering it is cardiovascular protective for a start

 

[Trenhead3cc]

Train pull day this morning. Workout recorded elsewhere.

Just basic dinner tonight
Steak, sweet potatoes , mash potatoes and home made zucchini slice

 

[ROIDDERS]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

@Trenhead3cc you are looking great. sust, deca, eq, and proviron. you running good stuff

 

[Eveflorence]

Start of week 7 @Raptor Rep

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Anadrol 50mg a day (3 weeks in)
Tbol 20mg a day (3 weeks in)

Will drop the Anadrol and Tbol after 4 weeks.
Don’t want to push orals.

Photo my preworkout go to meal

Warm up sets not included
Seated machine cable flyes (3 x 10-15)
107kgx 16
107kg x 13
100kg x 12
Incline smith press (3 x 8-12)
110kg x 8
100kg x 10
90kg x 10
Dips - AMRAP
Free weight x 16
With chain x 17
With chain x 14
Shoulder machine press (3 x 8-12reps)
Lowered the weight - injury prevention. Slow reps
50kg x 15
50kg x 15
50kg x 15
Machine seated Lateral raises (3 x 10-15)
60kg x 15
60kg x 13
60kg x 10
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

Weighed the chains @Mobster was disappointed they were almost 15kg thought they were more

Killing it my brother. Wish my gym has weighted chains, used to love doing dips with them and if course adding them to bench

 

[stevesmi]

Yep. Mast at No2

yeah you researched that for our podcast.

 

[Ulter]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

@Trenhead3cc Nice setup for sure. Blood work doesn't look that bad.
one thing to note though. you don't want high estrogen for too long. can cause sides

 

[2Thick]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

@Trenhead3cc this is looking amazing. you won't go wrong on this. and i like the proviron add on

 

[Trenhead3cc]

yeah you researched that for our podcast.

@stevesmi @Mobster yeah listened to the mast and proviron podcasts amongst others

 

[stevesmi]

@stevesmi @Mobster yeah listened to the mast and proviron podcasts amongst others

awesome to hear man. that is what its all about

 

[Raptor Rep]

Train pull day this morning. Workout recorded elsewhere.

Just basic dinner tonight
Steak, sweet potatoes , mash potatoes and home made zucchini slice

Basic but delicious brother

 

[ceo]

Want it a bit higher on this bulk, not huge amount but estrogen is anti-catabolic helps with muscle repair annd reduces protein breakdown during exercise

I guess it’s about trying to find a sweet spot where little to no ai is needed.

Below is just a copy and paste from the internet as I’m no wordsmith

Estrogen and Muscle Health:

• Muscle Mass and Strength:
  Estrogen-based hormone therapy (HT) can help maintain or increase muscle mass and strength,.
  
  
• Muscle Recovery:
  Estrogen can also enhance muscle recovery from damage or atrophy, which is important for individuals who engage in intense training.
  
  
• Exercise Response:
  Estrogen increases the anabolic response to exercise, meaning that muscles are better able to adapt and grow in response to resistance training.

Other Benefits:

• Bone Health:
  Estrogen plays a vital role in maintaining bone density, which is essential for supporting muscle function and preventing injuries.
• Metabolic Health:
  Estrogen also contributes to overall metabolic health, which can positively impact body composition and muscle mass.

bros yes it has benefits but also you can get gyno and high blood pressure

 

[Trenhead3cc]

bros yes it has benefits but also you can get gyno and high blood pressure

hundred percent , but I can get it a bit higher than 121 during this bulk.

 

[Noah Wixx]

Takes a hell of a man to realise he isnt being the fella he can and should be. Takes an even stronger fella to put his foot down and say enough is enough and make the change to become the best person he can be. Massive hats off to you mate you should be more then proud of yourself brother because I know we all are

^ i could not agree more or say it any better

 

[Noah Wixx]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

Nicely done getting bloods veey important aspect.

 

[25homes]

12 months apart these 2 x photos

I’m 36 years old . And 101.5kg fasted at the moment. 189cm

End of 2023 I found the gym again after 5 years off and a battle with alcoholism to the point I would drink mercury apple cider at breakfast before work like it was apple juice.
I was also on anti depressants. I looked in the mirror in disgust Dec 2023 and thought fuck this shit. Quit the meds cold turkey and put my arse back into gear.

My relationship with myself and my wife is better than ever and it’s all because of choosing my health and fitness. I appreciate the support from everyone when I joined the forums start of 2024 , some friends I have made both online and met some in person. The community support is epic

Also to be apart of the team @Raptor Labs @Raptor Rep a bunch of legends , a quality source . And now I have my goals for stage in the future. Hopefully season c 2026

Thank you for the shout out on the podcast @stevesmi @Mobster

Nice work.

 

[ceo]

hundred percent , but I can get it a bit higher than 121 during this bulk.

bros we will see play it by ear

 

[Trenhead3cc]

Legs/lower

Warm up sets not recorded
@Raptor Rep

swapped hacksquats for pendulum this morning due to availability of machine . Pendulum squats are fckd how hard they are with little weight. Comparing it to doing 180kg on the hack squat.

Been screwed for time and kids lately, so full fasted cardio day tomorrow morning.

Seated leg curls weights are up.
Calf raises volume is up.
Leg extensions lowered weight a little bit opting for slower again reps. Focusing on the squeeze at the top

Seated leg curl 3 x 10-15
92.3kg x 14
92.3kg x 12
92.3kg x 10
Pendulum squat
20kg x 18
40kg x 12
40kg x 10
40kg x 7
Hip Adductors 3 x 8-12
49kg x 15
49kg x 13
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15. (Lowering the weight and really slowing down the movement.
70kg x 14
70kg x 12
70kg x 10
Standing Calf raises 4 x 15-20
145kg x 20
135kg x 20
125kg x 18
115kg x 15

 

[Raptor Rep]

Strong session brother, killed it.

 

[codezz]

Legs/lower

Warm up sets not recorded
@Raptor Rep

swapped hacksquats for pendulum this morning due to availability of machine . Pendulum squats are fckd how hard they are with little weight. Comparing it to doing 180kg on the hack squat.

Been screwed for time and kids lately, so full fasted cardio day tomorrow morning.

Seated leg curls weights are up.
Calf raises volume is up.
Leg extensions lowered weight a little bit opting for slower again reps. Focusing on the squeeze at the top

Seated leg curl 3 x 10-15
92.3kg x 14
92.3kg x 12
92.3kg x 10
Pendulum squat
20kg x 18
40kg x 12
40kg x 10
40kg x 7
Hip Adductors 3 x 8-12
49kg x 15
49kg x 13
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15. (Lowering the weight and really slowing down the movement.
70kg x 14
70kg x 12
70kg x 10
Standing Calf raises 4 x 15-20
145kg x 20
135kg x 20
125kg x 18
115kg x 15

Very nice brother!!!!

 

[ballin2504]

Bloodwork after 6 weeks
600 sus
300deca
450 eq
25mg proviron. Lowered SHBG nicely.

My e2 was 121. I want it a bit higher and as I’m already on a decent amount of gear I have opted to lower my eq to 375mg per week. Rather than increasing my test.

@Raptor Rep

@Trenhead3cc that's some good planning man. Nice work

 

[LevButlerov]

Legs/lower

Warm up sets not recorded
@Raptor Rep

swapped hacksquats for pendulum this morning due to availability of machine . Pendulum squats are fckd how hard they are with little weight. Comparing it to doing 180kg on the hack squat.

Been screwed for time and kids lately, so full fasted cardio day tomorrow morning.

Seated leg curls weights are up.
Calf raises volume is up.
Leg extensions lowered weight a little bit opting for slower again reps. Focusing on the squeeze at the top

Seated leg curl 3 x 10-15
92.3kg x 14
92.3kg x 12
92.3kg x 10
Pendulum squat
20kg x 18
40kg x 12
40kg x 10
40kg x 7
Hip Adductors 3 x 8-12
49kg x 15
49kg x 13
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15. (Lowering the weight and really slowing down the movement.
70kg x 14
70kg x 12
70kg x 10
Standing Calf raises 4 x 15-20
145kg x 20
135kg x 20
125kg x 18
115kg x 15

Leg destructions

 

[25homes]

Nice work on bloods

 

[Trenhead3cc]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

 

[LevButlerov]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

The pic on the left is new, looking very thick. but the one on the right is your old pic right? @Trenhead3cc
You have some intense volume, how long does this take you?

 

[stevesmi]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

thanks for this workout layout. I like it a lot, to be honest, lots of different exercises and you're hitting different angles.

@trenhead1cc

 

[Trenhead3cc]

The pic on the left is new, looking very thick. but the one on the right is your old pic right? @Trenhead3cc
You have some intense volume, how long does this take you?

I stuffed up and posted the one on the left taken last night. But in different light I took another. Which was almost identical to the one on the right that I didn’t realise I posted the wrong one.

Took about 70min this workout.

 

[Mobster]

Stick to upper chest work only for now.

 

[ROIDDERS]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

what a tremendous training program. iron training at its finest. my favorite is the overhead triceps rope extensions. That is old school.

@Trenhead3cc

 

[Trenhead3cc]

Stick to upper chest work only for now.

I think this year only done flat bench maybe 3 x times . Yeah upper chest Is the way to go for body building for sure. More wanted to see how I’m developing in strength over a significant period. I remember only doing 100kg x 10 reps . I got 16. So pretty happy.

 

[Trenhead3cc]

what a tremendous training program. iron training at its finest. my favorite is the overhead triceps rope extensions. That is old school.

@Trenhead3cc

Thanks bro

thanks for this workout layout. I like it a lot, to be honest, lots of different exercises and you're hitting different angles.

@trenhead1cc

Thanks bro yeah was a decent push session

 

[ROIDDERS]

Thanks bro

Thanks bro yeah was a decent push session

EVO love!

 

[BodyMonster34]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

@Trenhead3cc bro this a solid training. i like the training. looks on point. you won't go wrong

 

[2Thick]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

you are looking great on this. the exercises look on point. lots of good training and exercises that condition you bigtime!
iron training at its finest

@Trenhead3cc

 

[ceo]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

@Trenhead3cc bros this is some hardcore training. lots of good exercises and dumbbells
machine seated lateral raises on point

 

[Ulter]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

You won't go wrong with this different training. Looking really solid. Keep up the good work.
triceps pushdowns straight bar is on point

@Trenhead3cc

 

[Noah Wixx]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

Abs are super visible and on point

 

[LevButlerov]

I stuffed up and posted the one on the left taken last night. But in different light I took another. Which was almost identical to the one on the right that I didn’t realise I posted the wrong one.

Took about 70min this workout.

why stuff up? you look great, thicker and bigger. @Trenhead3cc

 

[Trenhead3cc]

why stuff up? you look great, thicker and bigger. @Trenhead3cc

Cropped the wrong photo and posted it . Was similar pose

 

[LevButlerov]

Cropped the wrong photo and posted it . Was similar pose

No problem but you still look good

 

[Raptor Rep]

always love your updates bro

 

[Trenhead3cc]

Pull day was yesterday ,
Recorded elsewhere

@Raptor Rep

Short Cardio / core day this morning.
35min stair master

Flexed arm hangs holding at top position - arms at 90degree into straight leg raises
4 sets to failure .

 

[RoySimpson]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

@Trenhead3cc looking great bro keep it going!!

 

[ballin2504]

Push

@Raptor Rep

Fuelled by Raptor
Warm up sets recorded for a change
Don’t normally flat bench but thought to mix it up.

Flat bench
60kg x 25
100kg x 16
130kg x 4
120kg x 4
100kg x 10
100kg x 8
Incline smith press (3 x 8-12)
50kg x 16
100kg x 8
100kg x 7
90kg x 10
Seated cable flyes (3 x 10-15) bench set up with back couple feet infront of station. Getting massive stretch (weight each side)
10kg x 13
10kg x 12
10kg x 11
Shoulder press (3 x 8-12reps)
Dumbelll
20kg x 16
30kg x 10
30kg x 8
25kg x 10
Machine seated Lateral raises (3 x 10-15)
55kg x 20
60kg x 10
60kg x 13
Triceps pushdowns straight bar (3 x 10-15)
40kg x 15
40kg x 12
36.25kg x 13
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

@Trenhead3cc yes sir. Packing on some good muscle there.

 

[Tiger Salman Khan]

Pull day was yesterday ,
Recorded elsewhere

@Raptor Rep

Short Cardio / core day this morning.
35min stair master

Flexed arm hangs holding at top position - arms at 90degree into straight leg raises
4 sets to failure .

@Trenhead3cc Good updates man.....keep killing it.......

 

[Raptor Rep]

Pull day was yesterday ,
Recorded elsewhere

@Raptor Rep

Short Cardio / core day this morning.
35min stair master

Flexed arm hangs holding at top position - arms at 90degree into straight leg raises
4 sets to failure .

props on the stairmaster cause i fall off

 

[Trenhead3cc]

Trained legs yesterday morning
Didn’t record as time poor

This morning

@Raptor Rep
Raptor gear has been amazing,

Push
Warm ups not recorded (except shoulders)

Seated machine flys (precor)
100kg x 12
100kg x 10
86kg x 10
Incline smith press (3 x 8-12)
110kg x 7
100kg x 7
90kg x 7
50kg x 28
Plate loaded Shoulder press machine precor (3 x 8-12reps)
30kg x 12
50kg x 12
60kg x 12
60kg x 12
60kg x 11
Machine seated Lateral raises (3 x 10-15)
60kg x 15
60kg x 12
60kg x 11
Standing dumbbell front raises Palms up (meeting at top range of motion)
12.5kg x 16
12.5kg x 15
12.5kg x 13
Triceps pushdowns mag grip (3 x 10-15)
40kg x 15
40kg x 12
40kg x 10
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

 

[Trenhead3cc]

Felt like a whole chicken for lunch today.

Left a little bit of meat behind but was pretty full and Cbf picking the little shit

@Raptor Rep

 

[Raptor Rep]

Felt like a whole chicken for lunch today.

Left a little bit of meat behind but was pretty full and Cbf picking the little shit

@Raptor Rep

glad im not the only one that just feels like eating a full chicken

 

[LevButlerov]

Trained legs yesterday morning
Didn’t record as time poor

This morning

@Raptor Rep
Raptor gear has been amazing,

Push
Warm ups not recorded (except shoulders)

Seated machine flys (precor)
100kg x 12
100kg x 10
86kg x 10
Incline smith press (3 x 8-12)
110kg x 7
100kg x 7
90kg x 7
50kg x 28
Plate loaded Shoulder press machine precor (3 x 8-12reps)
30kg x 12
50kg x 12
60kg x 12
60kg x 12
60kg x 11
Machine seated Lateral raises (3 x 10-15)
60kg x 15
60kg x 12
60kg x 11
Standing dumbbell front raises Palms up (meeting at top range of motion)
12.5kg x 16
12.5kg x 15
12.5kg x 13
Triceps pushdowns mag grip (3 x 10-15)
40kg x 15
40kg x 12
40kg x 10
Overhead triceps rope extensions (3 x 10-15)
21.25kg x 15
21.25kg x 12
21.25kg x 11

Felt like a whole chicken for lunch today.

Left a little bit of meat behind but was pretty full and Cbf picking the little shit

@Raptor Rep

Really powerful training day and the chicken is going to pack on the size. love whole grilled chickens for growth.

 

[stevesmi]

Felt like a whole chicken for lunch today.

Left a little bit of meat behind but was pretty full and Cbf picking the little shit

@Raptor Rep

that is a big chicken for sure. you cook that in the rotisserie? nothing more crisp

@Trenhead3cc