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Approved Log 2025 and Beyond Cycle Log

Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
lat pull down grip is looking terrific man. i love the reverse grip too. you don't see that too often @Trenhead3cc
 
Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
bro wide grip uneven bar cable curls and reverse grip. standing alternating dumbbell curls also are amazing. keep up the good job! @Trenhead3cc
 
Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
My warm up
 
Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
@Trenhead3cc yet another outstanding job on this training. good job mixing up the grips. that is what its all about.
 
Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
@Trenhead3cc bors wow this is an amazing setup my man. great job on this training. you are killing it and showing how its done ! love the wide grip build that width
 
Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
medium overhand grip row and reverse grip are on point. standing alternating dumbbel curls are also amazing. this is what we like to see @Trenhead3cc
 
Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
@Trenhead3cc sick workout right here!!
 
Trenhead3cc said:
Pull

@Raptor Rep

Still on
Test 250 per week
Eq 150 per week
Yk 20mg per day .

Which has been good have been training about 3 x a week lately coz of work. That looking at calendar will increase now to 4-5 days again.

I have to say the YK11 definitely has made the biceps feel hard as a rock all day. Def muscle hardening and strength feels pretty good still. 20kg alternating dumbell curls is up there with when I was on full cycle still.
And 100kg lat pull downs still good for me.

Warm up sets not recorded

Lat pull down wide grip
100kg x 13
100kg x 11

Lat pull down close reverse grip
100kg x 13
100kg x 10

Roman chair extensions
20kg x 20
20kg x 18

Wide grip seated row
80kg x 13
80kg x 11

Medium overhand grip row
70kg x 13
70kg x 11

Neutral close mag grip row
100kg x 10
90kg x 11

Reverse grip (wrists up) med row
70kg x 13
70kg x 11

Rope pull / row. ( elbows flared out )
45kg x 12
45kg x 10

Standing alternating dumbbell curls
20kg x 11
20kg x 9

Wide grip uneven bar cable curls
32.5kg x 12
32.5kg x 8

Olympic bar wrist rolls.
2 x sets
Click to expand...
@Trenhead3cc got some good training in man. Keep after it
 
Chest/tri

@Raptor Rep
Warm up sets not recorded

250test per week
150eq per week

Incline smith bench

100kg x 8

100kg x 7

Standing back supported machine cable flys

60kg x 13

60kg x 10

Seated incline close grip cable press vbar

28.75kg x 14

28.75kg x 10

Cable Chest flys from low position

15kg x 14

13.75kg x 10

California press

40kg x 13

40kg x 9

Tricep push down straight bar

40kg x 11

40kg x 8

Tricep overhead extensions

21.25kg x11

17.50kg x 12

Single arm reverse curls

7.5kg x 10

7.5kg x 8
 

Attachments

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Trenhead3cc said:
Chest/tri

@Raptor Rep
Warm up sets not recorded

250test per week
150eq per week

Incline smith bench

100kg x 8

100kg x 7

Standing back supported machine cable flys

60kg x 13

60kg x 10

Seated incline close grip cable press vbar

28.75kg x 14

28.75kg x 10

Cable Chest flys from low position

15kg x 14

13.75kg x 10

California press

40kg x 13

40kg x 9

Tricep push down straight bar

40kg x 11

40kg x 8

Tricep overhead extensions

21.25kg x11

17.50kg x 12

Single arm reverse curls

7.5kg x 10

7.5kg x 8
Click to expand...
Looking at your pics, you're making gains and leaning out on low dose! very nice. @Trenhead3cc
 
Trenhead3cc said:
Chest/tri

@Raptor Rep
Warm up sets not recorded

250test per week
150eq per week

Incline smith bench

100kg x 8

100kg x 7

Standing back supported machine cable flys

60kg x 13

60kg x 10

Seated incline close grip cable press vbar

28.75kg x 14

28.75kg x 10

Cable Chest flys from low position

15kg x 14

13.75kg x 10

California press

40kg x 13

40kg x 9

Tricep push down straight bar

40kg x 11

40kg x 8

Tricep overhead extensions

21.25kg x11

17.50kg x 12

Single arm reverse curls

7.5kg x 10

7.5kg x 8
Click to expand...
amazing as always my bro, keep it up
 
Warm up sets not recorded.

Another quick one. Fitting this in when I can at the moment.
@Raptor Rep

Chin ups overhand wide grip
I’m
18

10

8

Chin ups close neutral grip

8

6

Horizontal chest supported wide row

60kg x 10

60kg x 10

Close grip cable row

100kg x 11

100kg x 9

Seated Rope face pulls - elbows flared out

42.5kg x 15

42.5kg x 13

Reverse grip underhand pull downs focusing on bicep squeeze.

70kg x 15

70kg x 12

Preacher machine curls

52kg x 8

45kg x 8
 
Trenhead3cc said:
Warm up sets not recorded.

Another quick one. Fitting this in when I can at the moment.
@Raptor Rep

Chin ups overhand wide grip
I’m
18

10

8

Chin ups close neutral grip

8

6

Horizontal chest supported wide row

60kg x 10

60kg x 10

Close grip cable row

100kg x 11

100kg x 9

Seated Rope face pulls - elbows flared out

42.5kg x 15

42.5kg x 13

Reverse grip underhand pull downs focusing on bicep squeeze.

70kg x 15

70kg x 12

Preacher machine curls

52kg x 8

45kg x 8
Click to expand...
100kgs close grips you are strong for TRT only :D VERY!
 
Trenhead3cc said:
Warm up sets not recorded.

Another quick one. Fitting this in when I can at the moment.
@Raptor Rep

Chin ups overhand wide grip
I’m
18

10

8

Chin ups close neutral grip

8

6

Horizontal chest supported wide row

60kg x 10

60kg x 10

Close grip cable row

100kg x 11

100kg x 9

Seated Rope face pulls - elbows flared out

42.5kg x 15

42.5kg x 13

Reverse grip underhand pull downs focusing on bicep squeeze.

70kg x 15

70kg x 12

Preacher machine curls

52kg x 8

45kg x 8
Click to expand...
love that you're fitting it in bro, hope you're well.
 
Raptor Rep said:
love that you're fitting it in bro, hope you're well.
Click to expand...
Thanks bro, life’s been testing but making the time where I can. Always have my gym bag packed in my car incase and ready if their is an opportunity
 
Npcclassicphysique champ said:
push hard dont let personal shit get you down broly
Click to expand...
Nah not letting it get me down, just a little frustrating, want at least 4 sessions a week if not 5 with a cardio . I’m on 3-4 at the moment. With new promotion looks like wife can close her business , which also eats up a lot of my time
 
Trenhead3cc said:
Nah not letting it get me down, just a little frustrating, want at least 4 sessions a week if not 5 with a cardio . I’m on 3-4 at the moment. With new promotion looks like wife can close her business , which also eats up a lot of my time
Click to expand...
thats a good thing right her closing her biz?
 
Npcclassicphysique champ said:
thats a good thing right her closing her biz?
Click to expand...
Will be, I work 7 days a week most weeks, my job and her business. Hers has after hours. I have to get home from work and I’m straight into looking after the kids while she works. It’s Sunday today was up at 630am. Loaded the job , onsite at 745am 2hour set up. , 11am pick up for the previous days job. Tonight 530pm. Pick up for this mornings job.

There was another job today that was a set up and pack up but was cancelled due to death in family . So got some breather for few hours. But it’s normally 3 x set ups and 3 x pack ups every weekend. Sometimes 4
 
Trenhead3cc said:
Will be, I work 7 days a week most weeks, my job and her business. Hers has after hours. I have to get home from work and I’m straight into looking after the kids while she works. It’s Sunday today was up at 630am. Loaded the job , onsite at 745am 2hour set up. , 11am pick up for the previous days job. Tonight 530pm. Pick up for this mornings job.

There was another job today that was a set up and pack up but was cancelled due to death in family . So got some breather for few hours. But it’s normally 3 x set ups and 3 x pack ups every weekend. Sometimes 4
Click to expand...
thats loaded but now its all you working right ?
 
LevButlerov said:
Wish you and your lady luck, so she gets time off and you manage it for her :D
Click to expand...
Thanks man, yeah close the business and get some weekends back would be nice
 
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
 

Attachments

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    157.6 KB · Views: 43
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
Back day looks good, was looking closely didnt see normal wide grip pull ups just chin ups right?

And the kids we love them, it happens :D @Trenhead3cc actually dinner looks like chicken?
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
@Trenhead3cc this is a great job man. the close grip cable row is on point. you are hitting it perfect
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
watch out on that mayo. i would season it with spices instead. that mayo doesn't have the best stuff in it @Trenhead3cc
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
bro you need some red meat. get son to train with you @Trenhead3cc i put my son on red meat since he was baby
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
hope the cough doesn't turn into anything more bro
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
bros @Trenhead3cc Proud of you on this workout. You are looking really solid, keep it up.
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
@Trenhead3cc looks really good on this training. nice job throwing the iron around with some control. that is what we like to see!
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
@Trenhead3cc you are looking great man! i got a lot of love for this training. it looks good and strong
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
@Trenhead3cc wishing you a speedy recovery! nothing worse then training under the weather!
 
Trenhead3cc said:
Back

Tried to get here before work; on lunch break and finally got here kids went to sleep early enough.
@Raptor Rep

845pm start

Bit of a dry scratchy throat and cough.

Warm up sets not recorded.
Chin ups overhand wide grip
15
11
9
Close mag grip - cable lat pull down
80kg x 13
80kg x 11
Horizontal chest supported wide row
60kg x 15
60kg x 13
Close grip cable row
100kg x 12
100kg x 9
Seated Rope face pulls - elbows flared out
42.5kg x 15
42.5kg x 13
Uneven bar wide grip underhand grip row
60kg x 13
60kg x 11
Reverse grip underhand pull downs focusing on bicep squeeze.
70kg x 15
70kg x 12
Alternating dumbbell curls
20kg x 9
20kg x 7

Was supposed to do some hammer curls and core and physique photo , but 3 year old boy woke up crying and looking for me. Very much a dad’s boy. Which is awesome but at least it happened near end of workout. Came home sorted him out.

Ate half my dinner before remembering to take a photo, should have added rice , needed kewpie mayo coz I over cooked it a little dealing with the kids ah well.
Click to expand...
Good job
 
Almost back to normal self. There’s been a plague of colds and flu sweeping through everyone lately. Been sick multiple times this winter

Went to gym this morning (sanitised everything). Just needed to get in there are move some weights get the blood flowing. been feeling down and out a bit.

Didn’t record . Went in at 630am and got through a bunch of isolation exercises at about 80-90% max weight but repped Them out

Few exercises all machine (no particular order ) 3 x sets. preacher curl . Cable cross over rear delts , chest flys, tricep extension, tricep rope push downs, straight bar bent over pull downs . ( mind blank of its actual name ). Cable side delt raises , light shoulder press , calf raises.

@Raptor Rep
 

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Trenhead3cc said:
Almost back to normal self. There’s been a plague of colds and flu sweeping through everyone lately. Been sick multiple times this winter

Went to gym this morning (sanitised everything). Just needed to get in there are move some weights get the blood flowing. been feeling down and out a bit.

Didn’t record . Went in at 630am and got through a bunch of isolation exercises at about 80-90% max weight but repped Them out

Few exercises all machine (no particular order ) 3 x sets. preacher curl . Cable cross over rear delts , chest flys, tricep extension, tricep rope push downs, straight bar bent over pull downs . ( mind blank of its actual name ). Cable side delt raises , light shoulder press , calf raises.

@Raptor Rep
Click to expand...
Almost back to 100% brother thats the way, least u got to the gym and moved the weight sometimes thats all u need when u sick, dinner still on point!!
 
codezz said:
Almost back to 100% brother thats the way, least u got to the gym and moved the weight sometimes thats all u need when u sick, dinner still on point!!
Click to expand...
Thanks bro
 
Trenhead3cc said:
Almost back to normal self. There’s been a plague of colds and flu sweeping through everyone lately. Been sick multiple times this winter

Went to gym this morning (sanitised everything). Just needed to get in there are move some weights get the blood flowing. been feeling down and out a bit.

Didn’t record . Went in at 630am and got through a bunch of isolation exercises at about 80-90% max weight but repped Them out

Few exercises all machine (no particular order ) 3 x sets. preacher curl . Cable cross over rear delts , chest flys, tricep extension, tricep rope push downs, straight bar bent over pull downs . ( mind blank of its actual name ). Cable side delt raises , light shoulder press , calf raises.

@Raptor Rep
Click to expand...
@Trenhead3cc Glad to hear you're almost back to baseline. This winter’s been brutal with the bugs going around in AU (I read it all the time) so just getting in and moving is already a win. Hitting that 630am session even without tracking it shows you’re pushing through and doing what needs to be done.
Volume looks good and smart call keeping it mostly machine-based and submaximal. Gives you control without taxing the system too hard while you're still coming out of the fog. That blood flow probably helped mentally too. Just keep easing back in and don’t rush full intensity yet. You’ll bounce back quick now that you’re moving again. AND the meal looks tasty :D high protein!
 
LevButlerov said:
@Trenhead3cc Glad to hear you're almost back to baseline. This winter’s been brutal with the bugs going around in AU (I read it all the time) so just getting in and moving is already a win. Hitting that 630am session even without tracking it shows you’re pushing through and doing what needs to be done.
Volume looks good and smart call keeping it mostly machine-based and submaximal. Gives you control without taxing the system too hard while you're still coming out of the fog. That blood flow probably helped mentally too. Just keep easing back in and don’t rush full intensity yet. You’ll bounce back quick now that you’re moving again. AND the meal looks tasty :D high protein!
Click to expand...
Thanks bro, yeah went to gym this morning and it went well . Still bit off . But was a good session. Nearly there
 
Trenhead3cc said:
Almost back to normal self. There’s been a plague of colds and flu sweeping through everyone lately. Been sick multiple times this winter

Went to gym this morning (sanitised everything). Just needed to get in there are move some weights get the blood flowing. been feeling down and out a bit.

Didn’t record . Went in at 630am and got through a bunch of isolation exercises at about 80-90% max weight but repped Them out

Few exercises all machine (no particular order ) 3 x sets. preacher curl . Cable cross over rear delts , chest flys, tricep extension, tricep rope push downs, straight bar bent over pull downs . ( mind blank of its actual name ). Cable side delt raises , light shoulder press , calf raises.

@Raptor Rep
Click to expand...
glad to hear you're almost recovered brother, food looks good too
 
Tonight’s workout Saturday 9pm
Bit more volume than I planned. Feel great except dry throat hurts to swallow.

Warm ups not included
@Raptor Rep

Fuelled by Raptorlabs the GOAT

250 test per week
150 eq per week. (E2 control)
Mk677 25mg a day (just added back in)

Machine lat pull downs
100kg x 13
100kg x 10

Nautilus sing arm lat pull downs
50kg x 10
50kg x 8

Reverse mid grip lat pull downs
80kg x 11
80kg x 9

Horizontal raised bench barbell wide grip rows
60kg x 14
60kg x 12

Dual d handle seated row (rotating wrist through motion)
90kg x 11
90kg x 8

Rope face pulls - flared elbows
42.5kg x 15
42.5kg x 13

Roman chair - back extensions
20kg x 24
20kg x 24

Individual dumbbell curls
20kg x 14
20kg x 9

Bayesian dumbbell curls incline bench
15kg x 12
15kg x 10

Crucifix cable curls
10kg x 10
10kg x 9

hammer curl cable rope
21.25kg x 15
21.25kg x 13

Core

60 x bench crunches

2 min plank

4 x 30 sec 6inch holds

12 x Flexed arm hang leg raises
 

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Trenhead3cc said:
Tonight’s workout Saturday 9pm
Bit more volume than I planned. Feel great except dry throat hurts to swallow.

Warm ups not included
@Raptor Rep

Fuelled by Raptorlabs the GOAT

250 test per week
150 eq per week. (E2 control)
Mk677 25mg a day (just added back in)

Machine lat pull downs
100kg x 13
100kg x 10

Nautilus sing arm lat pull downs
50kg x 10
50kg x 8

Reverse mid grip lat pull downs
80kg x 11
80kg x 9

Horizontal raised bench barbell wide grip rows
60kg x 14
60kg x 12

Dual d handle seated row (rotating wrist through motion)
90kg x 11
90kg x 8

Rope face pulls - flared elbows
42.5kg x 15
42.5kg x 13

Roman chair - back extensions
20kg x 24
20kg x 24

Individual dumbbell curls
20kg x 14
20kg x 9

Bayesian dumbbell curls incline bench
15kg x 12
15kg x 10

Crucifix cable curls
10kg x 10
10kg x 9

hammer curl cable rope
21.25kg x 15
21.25kg x 13

Core

60 x bench crunches

2 min plank

4 x 30 sec 6inch holds

12 x Flexed arm hang leg raises
Click to expand...
you look GOOD still have some thick on you brother ;) core work is the right way too @Trenhead3cc
 
Trenhead3cc said:
Tonight’s workout Saturday 9pm
Bit more volume than I planned. Feel great except dry throat hurts to swallow.

Warm ups not included
@Raptor Rep

Fuelled by Raptorlabs the GOAT

250 test per week
150 eq per week. (E2 control)
Mk677 25mg a day (just added back in)

Machine lat pull downs
100kg x 13
100kg x 10

Nautilus sing arm lat pull downs
50kg x 10
50kg x 8

Reverse mid grip lat pull downs
80kg x 11
80kg x 9

Horizontal raised bench barbell wide grip rows
60kg x 14
60kg x 12

Dual d handle seated row (rotating wrist through motion)
90kg x 11
90kg x 8

Rope face pulls - flared elbows
42.5kg x 15
42.5kg x 13

Roman chair - back extensions
20kg x 24
20kg x 24

Individual dumbbell curls
20kg x 14
20kg x 9

Bayesian dumbbell curls incline bench
15kg x 12
15kg x 10

Crucifix cable curls
10kg x 10
10kg x 9

hammer curl cable rope
21.25kg x 15
21.25kg x 13

Core

60 x bench crunches

2 min plank

4 x 30 sec 6inch holds

12 x Flexed arm hang leg raises
Click to expand...
Always a good update bro, hopefully those symptoms settled down
 
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
Quick but I feel you're getting back into it :D
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
@Trenhead3cc leg training is looking good! i like the hard leg days. those are important to build strong roots
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
bros good job on prone leg curl. its looking strong. those some huge weights. 310kg is no joke @Trenhead3cc
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
excellent work brother
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
@Trenhead3cc looking really good on this one man. the prone leg curl and incline leg press look strong. very impressive work as usual
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
@Trenhead3cc bro prone leg curl is good one. one time though a buddy did them and got leg trapped. ended up snapping it in half lol .. i laughed at him
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
@Trenhead3cc solid lower body work right here!
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
@Trenhead3cc this one is looking great! the hip adductors and leg extensions are on point. keep up the good work champ!
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
Getting in and getting it done 💪
 
Trenhead3cc said:
Quickish session this morning

Warm up sets not recorded

@Raptor Rep

Prone leg curl
67.5kg x 15
67.5kg x 12
Incline leg press
310kg x 13
310kg x 10
310kg x 8
Hip Adductors
49kg x 14
49kg x 11
Leg extension
82.5kg x 17
82.5kg x 12
82.5kg x 9
Standing Calf raises
145kg x 4 sets to failure
Click to expand...
@Trenhead3cc leg extension and hip adductors are on point. love this training. you won't go wrong with it
 
Shoulder / core

Warm up sets not recorded

I feel like I’m finally back. 5th session in 6 days. Thank you for the support of those many friends on evo and @Raptor Rep and team

About 8 weeks into sports TRT. Will keep at this until October where I hope to jump on a RIP Raptor blend into summer / to Xmas

New year, will be looking at getting a coach because one day I want to get on stage.

Dinner was a lamb rice bowl with cheese, carrot , lettuce. Basic

Shoulder press plate loaded matrix
80kg x 14
80kg x 11
80kg x 9

Shoulder press plate loaded close neutral
75kg x 12
75kg x 10

Cable standing rear delt cable cross overs
Weight per side
10kg x 16
10kg x 12

Dumbbell lateral raises
20kg x 14
20kg x 11

Seated Front delt dumbbell raises (Charles glass variation 1 x dumbbell palms up

17.5kg x 16
17.5kg x 12


10min of various core excerises
 

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Allupfromhere said:
Fuck brother looking awesome! And looking real thick too bruz proper 👌👌
Click to expand...
Thanks bro means a lot , just getting myself out of a slump, not overly happy. can’t wait to blast again. And get that tren and mast look. But holding out until October
 
Trenhead3cc said:
Thanks bro means a lot , just getting myself out of a slump, not overly happy. can’t wait to blast again. And get that tren and mast look. But holding out until October
Click to expand...
Keep digging brother you will overcome it im sure of it. Glad to hear your hanging in there bruz life bares some heaviness sometimes. You will get back to where you wanna be bruz 👊
 
Allupfromhere said:
Keep digging brother you will overcome it im sure of it. Glad to hear your hanging in there bruz life bares some heaviness sometimes. You will get back to where you wanna be bruz 👊
Click to expand...
Thanks bro, relationship back on track, work promotion and load increased but juggling all that
 
Trenhead3cc said:
Shoulder / core

Warm up sets not recorded

I feel like I’m finally back. 5th session in 6 days. Thank you for the support of those many friends on evo and @Raptor Rep and team

About 8 weeks into sports TRT. Will keep at this until October where I hope to jump on a RIP Raptor blend into summer / to Xmas

New year, will be looking at getting a coach because one day I want to get on stage.

Dinner was a lamb rice bowl with cheese, carrot , lettuce. Basic

Shoulder press plate loaded matrix
80kg x 14
80kg x 11
80kg x 9

Shoulder press plate loaded close neutral
75kg x 12
75kg x 10

Cable standing rear delt cable cross overs
Weight per side
10kg x 16
10kg x 12

Dumbbell lateral raises
20kg x 14
20kg x 11

Seated Front delt dumbbell raises (Charles glass variation 1 x dumbbell palms up

17.5kg x 16
17.5kg x 12


10min of various core excerises
Click to expand...
You're looking lean and big! and mean :D @Trenhead3cc I love the look even with sports TRT in the game.
EVO family support! TEAM RAPTOR @Raptor Rep @Raptor Labs
 
Trenhead3cc said:
Thanks bro, relationship back on track, work promotion and load increased but juggling all that
Click to expand...
Best thing I read so far today! Pendulum has swung back in your favour brother. Time to kick some goals 🙏❤️
 
Raptor Labs said:
Best thing I read so far today! Pendulum has swung back in your favour brother. Time to kick some goals 🙏❤️
Click to expand...
💯 mate . Doing extra hours of work at home when kids are in bed allowing me to fit gym in during normal work hours.
 
Trenhead3cc said:
Shoulder / core

Warm up sets not recorded

I feel like I’m finally back. 5th session in 6 days. Thank you for the support of those many friends on evo and @Raptor Rep and team

About 8 weeks into sports TRT. Will keep at this until October where I hope to jump on a RIP Raptor blend into summer / to Xmas

New year, will be looking at getting a coach because one day I want to get on stage.

Dinner was a lamb rice bowl with cheese, carrot , lettuce. Basic

Shoulder press plate loaded matrix
80kg x 14
80kg x 11
80kg x 9

Shoulder press plate loaded close neutral
75kg x 12
75kg x 10

Cable standing rear delt cable cross overs
Weight per side
10kg x 16
10kg x 12

Dumbbell lateral raises
20kg x 14
20kg x 11

Seated Front delt dumbbell raises (Charles glass variation 1 x dumbbell palms up

17.5kg x 16
17.5kg x 12


10min of various core excerises
Click to expand...
my brother incredible progress
 
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
 

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Trenhead3cc said:
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
Click to expand...
Team Raptor! no pump there in the picture, but your arms are growing :D
big chest day, I see you are back really eating again too.
 
Mobster said:
What's the aim of 'Uneven bar reverse curls wide grip'
Click to expand...
Didn’t clarify palms up for triceps. To be honest wasn’t really wide grip. Was just an uneven bar . Only Slightly wider than my shoulders. Just hits my tricep differently than the previous exercises
 
Trenhead3cc said:
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
Click to expand...
very cool workouts. lots of variety. keeping it far from boring @Trenhead3cc
 
stevesmi said:
very cool workouts. lots of variety. keeping it far from boring @Trenhead3cc
Click to expand...
@stevesmi don’t and never had a coach, i will get one maybe in new year. With stage in men’s physique the goal. I like mixing it up often, keeps it different.
 
Trenhead3cc said:
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
Click to expand...
bro all in with this training. hitting it hard. don't forget the red meat @Trenhead3cc
 
Trenhead3cc said:
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
Click to expand...
definitely getting bigger bro, isn't just the mirror.
 
Trenhead3cc said:
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
Click to expand...
bros big training for a big boy! i love this one. we appreciate you! @Trenhead3cc
 
Trenhead3cc said:
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
Click to expand...
@Trenhead3cc i love this one man. the weights you are doing are outstanding. i'm very impressed with the variety of the training
 
Trenhead3cc said:
Chest 630am this morning

Just a photo no pump from yesterday. I took it and even thought I must of photo shopped it . Arms look bigger. Maybe it’s the mirror lol.

Food pretty basic and boring yesterday.

Warm up sets no recorded
@Raptor Rep
Incline dumbell press

42.5kg x 11

42.5kg x 8

Chest flys cable machine standing back supported

55kg x 10

50kg x 13

Cable Chest flys station standing from high position

17.5kg x 15

17.5kg x 11

Cable Chest flys station standing from low position

12.5kg x 12

12.5kg x 10

California press

40kg x 13

40kg x 9

Tricep rope push downs

28.75kg x 9

25kg x 9

Tricep rope overhead extensions

21.25kg x9

17.50kg x 12

Uneven bar reverse curls wide grip

25kg x 14

25kg x 11
Click to expand...
@Trenhead3cc not bad at all on this training. this is a solid job. you will get far on this one
 
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