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this is a very special update. the training looks terrific as always. plus i really like the workout routine @Trenhead3cc
Take the credit man! If you are looking bigger that is awesome.
EVO family love!
Session looks good with some good food as well
Shoulders
@Raptor Rep
Warm up sets not recorded
Shoulder press plate loaded matrix
85kg x 14
85kg x 11
85kg x 9
Shoulder press plate loaded close neutral
75kg x 14
75kg x 10
Cable standing rear delt cable cross overs
Weight per side
10kg x 16
10kg x 12
Dumbbell lateral raises
20kg x 12
20kg x 10
Seated Front delt dumbbell raises (Charles glass variation 1 x dumbbell palms up
20kg x 14
20kg x 11
Side laterals cable station
7.5kg x 11
7.5kg x 8
10min of various core exercises
@Raptor Rep
Warm up sets not recorded
Shoulder press plate loaded matrix
85kg x 14
85kg x 11
85kg x 9
Shoulder press plate loaded close neutral
75kg x 14
75kg x 10
Cable standing rear delt cable cross overs
Weight per side
10kg x 16
10kg x 12
Dumbbell lateral raises
20kg x 12
20kg x 10
Seated Front delt dumbbell raises (Charles glass variation 1 x dumbbell palms up
20kg x 14
20kg x 11
Side laterals cable station
7.5kg x 11
7.5kg x 8
10min of various core exercises
great work brother
@Trenhead3cc Great work so far man....keep shining.........
@Trenhead3cc the food is looking really good and also that’s some great training. Keep up the good work man you’re doing very well.
Thanks bro
LevButlerov
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Chest
Can’t wait for some MT2 and summer!
And slowly cutting some Bf into summer
@Raptor Rep
Warm up sets no recorded
MTS incline press machine
50kg x 13
50kg x 11
50kg x 9
California press
40kg x 12
40kg x 9
Chest flys cable machine standing back supported
55kg x 15
55kg x 12
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 13
12.5kg x 10
Push ups to failure x42
Abb wheel x 15
Push ups to failure x 26
10kg medicine ball twists x 78 (37)
Push ups to failure x 22
Plank - 1min
Push ups to failure x 19
Crunches x 34
Push up to failure x 16
6inch heel raise hold x 1min
Push ups to failure x 14
Can’t wait for some MT2 and summer!
And slowly cutting some Bf into summer
@Raptor Rep
Warm up sets no recorded
MTS incline press machine
50kg x 13
50kg x 11
50kg x 9
California press
40kg x 12
40kg x 9
Chest flys cable machine standing back supported
55kg x 15
55kg x 12
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 13
12.5kg x 10
Push ups to failure x42
Abb wheel x 15
Push ups to failure x 26
10kg medicine ball twists x 78 (37)
Push ups to failure x 22
Plank - 1min
Push ups to failure x 19
Crunches x 34
Push up to failure x 16
6inch heel raise hold x 1min
Push ups to failure x 14
Attachments
chest and abs coming in deep brother
failure training sworking
Back
@Raptor Rep
Warm ups not included
Machine lat pull downs
109kg x 13
109kg x 10
Single arm nautilus pull down
50kg x 14
50kg x 10
Underhand lat pull downs
80kg x 14
80kg x 12
80kg x 10
Horizontal raised bench barbell wide grip rows
70kg x 12
70kg x 9
60kg x 9
Dual d handle seated row (rotating wrist through motion)
80kg x 13
80kg x 10
Seated Rope face pulls - flared elbows
42.5kg x 15
42.5kg x 12
Roman chair - back extensions
20kg x 24
20kg x 24
Forearm apxmax machine
Wrist curls underhand (taking it easy have an old broken wrist Injury)
30kg x 20.
30kg x 16
Overhand
30kg x 12
30kg x 10
Wrist grip squeeze
60kg x 20
60kg x 15
@Raptor Rep
Warm ups not included
Machine lat pull downs
109kg x 13
109kg x 10
Single arm nautilus pull down
50kg x 14
50kg x 10
Underhand lat pull downs
80kg x 14
80kg x 12
80kg x 10
Horizontal raised bench barbell wide grip rows
70kg x 12
70kg x 9
60kg x 9
Dual d handle seated row (rotating wrist through motion)
80kg x 13
80kg x 10
Seated Rope face pulls - flared elbows
42.5kg x 15
42.5kg x 12
Roman chair - back extensions
20kg x 24
20kg x 24
Forearm apxmax machine
Wrist curls underhand (taking it easy have an old broken wrist Injury)
30kg x 20.
30kg x 16
Overhand
30kg x 12
30kg x 10
Wrist grip squeeze
60kg x 20
60kg x 15
LevButlerov
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This is a good back day @Trenhead3cc but I don't see any pull ups? you do any?
Not at the moment.
Cycling between doing them and using machines. Will be back on pull ups in a couple weeks
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Pull ups are a back staple, do them every time if possible.
Not a major amount of sets tho overall
Only 7 working sets. Making sure my lats are burning, want them to grow more
@Trenhead3cc this is a nice layout on this weight training. i like it a lot. keep the grind going!
@Trenhead3cc training is amazing on this one. i love the wrist grip squeeze. that is how it should be done!
@Trenhead3cc roman chair and back extensions are terrific. this is how its done. keep the grind going!
bro roman chair and forearm apxmax machine on point. underhand lat pulls also. that the way to pound it like a tren champ @Trenhead3cc
roman chair is important. people forget those muscles on the lower back need to be hit too. @Trenhead3cc Overall, nice balance.
@Trenhead3cc bros this one is looking sweet! pumping some good training. back is on point
Thank you bros for the support and love
Update - been a week on @Raptor Rep raptor labs clen
Tightening up a bit , diet been cleaner. Really looking to push my leanest best look by Xmas summer
Rice and beef bowl for dinner
Creamed rice, cinnamon and peaches for breakfast
Tightening up a bit , diet been cleaner. Really looking to push my leanest best look by Xmas summer
Rice and beef bowl for dinner
Creamed rice, cinnamon and peaches for breakfast
Attachments
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Shoulders
Warm up sets not recorded
Shoulder press plate loaded matrix
85kg x 14
85kg x 12
85kg x 9
Shoulder press plate loaded close neutral
75kg x 12
75kg x 10
75kg x 8
Cable standing rear delt cable cross overs - high position
Weight per side
10kg x 16
10kg x 12
10kg x 9
Seated Rear delt flys machine
59kg x 12
59kg x 10
Dumbbell lateral raises
17.5kg x 12
17.5kg x 10
Seated Front delt dumbbell raises (Charles glass variation 1 x dumbbell palms up
20kg x 15
20kg x 12
20kg x 10
Side laterals cable station
7.5kg x 11
7.5kg x 8
10min of various core exercises
10min stair master
15min treadmill incline
Warm up sets not recorded
Shoulder press plate loaded matrix
85kg x 14
85kg x 12
85kg x 9
Shoulder press plate loaded close neutral
75kg x 12
75kg x 10
75kg x 8
Cable standing rear delt cable cross overs - high position
Weight per side
10kg x 16
10kg x 12
10kg x 9
Seated Rear delt flys machine
59kg x 12
59kg x 10
Dumbbell lateral raises
17.5kg x 12
17.5kg x 10
Seated Front delt dumbbell raises (Charles glass variation 1 x dumbbell palms up
20kg x 15
20kg x 12
20kg x 10
Side laterals cable station
7.5kg x 11
7.5kg x 8
10min of various core exercises
10min stair master
15min treadmill incline
LevButlerov
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As usual you are doing well on training and getting cardio in there is the best
@Trenhead3cc whats your warm up like?
Think I need more ? @Mobster
Thanks bro,As usual you are doing well on training and getting cardio in there is the best
whats your warm up like?
Warm ups are just about a half weighted set on most exercises
@Trenhead3cc dumbbell laterals are the best. we love the treadmill and stair master too. great job and pushing it !
bro pushing some good training why not @Trenhead3cc you only live once. i want to see you kill it hardcore
bros these types of workouts on point. looks really strong. i love the reps and kgs you doing @Trenhead3cc
@Trenhead3cc impressive job on this one. i like the training. keep up the good work
my brother these are some great numbers, fkn strong
my favorite is the training but also the finish. Putting in the time to do some cardio. Even a little bit of cardio goes a long way for your heart health. @Trenhead3cc
@Trenhead3cc keep up the grind. I know it's not easy but you are doing it consistently. That's one thing I respect about you.
Damn that's got to be tough having a wrist injury from before and doing wrist movements
Yeah a little bit , doesn’t feel 100 percent
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Oh I get it I thought you were doing clean sets.
Tried any peptides or anything see if it helps
Nah haven’t, don’t have any grief with any other lifts
@Trenhead3cc awesome routine right here!
@Trenhead3cc great work man. You’re getting some quality training in
Chest / shoulders
@Raptor Rep
Leaning a little bit more thanks to Raptor clen,
Still just on a sports cruise. Look forward to 4 weeks time to put in some tren and mast.
And some MT2
Reasonably happy with current position. A lot better than what I was this time last year.
Decided to mix it it up a bit from normal routine with chest and shoulders together.
Warm up sets not recorded
Incline smith machine press
110kg x 11
100kg x 9
90kg x 10
Low cable flys with iso raise
17.5kg x 9
15kg x 10
Shoulder press matrix plate loaded
85kg x 10
85kg x 7
Dumbell lateral raises
17.5kg x 15
17.5kg x 12
Hammer strength seated dips - plate loaded
100kg x 13
100kg x 11
Side lateral raises - cable
7.5kg x 14
7.5kg x 12
High cable flys ( going for the pump here)
10kg x 17
10kg x 13
Shrugs
100kg x 17
100kg x 13
Flexed arm hang. (Hold arms at 90degrees)
Into leg raises
16
10
Tricep rope crunches
40kg x 37
40kg x 25
Push ups to failure
51
Ran out of time
@Raptor Rep
Leaning a little bit more thanks to Raptor clen,
Still just on a sports cruise. Look forward to 4 weeks time to put in some tren and mast.
And some MT2
Reasonably happy with current position. A lot better than what I was this time last year.
Decided to mix it it up a bit from normal routine with chest and shoulders together.
Warm up sets not recorded
Incline smith machine press
110kg x 11
100kg x 9
90kg x 10
Low cable flys with iso raise
17.5kg x 9
15kg x 10
Shoulder press matrix plate loaded
85kg x 10
85kg x 7
Dumbell lateral raises
17.5kg x 15
17.5kg x 12
Hammer strength seated dips - plate loaded
100kg x 13
100kg x 11
Side lateral raises - cable
7.5kg x 14
7.5kg x 12
High cable flys ( going for the pump here)
10kg x 17
10kg x 13
Shrugs
100kg x 17
100kg x 13
Flexed arm hang. (Hold arms at 90degrees)
Into leg raises
16
10
Tricep rope crunches
40kg x 37
40kg x 25
Push ups to failure
51
Ran out of time
Attachments
Killer workout brother, i love the cable side lateral raises too especially after im well into the workout.. they're are extremely humbling
Thanks bro , yeah can’t go too heavyKiller workout brother, i love the cable side lateral raises too especially after im well into the workout.. they're are extremely humbling
love your work brother, fkn proud
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You are actually leaner as I see it day by day better
Arms day
Only part of the body not sore or directly worked this week. And haven’t done a dedicated arms day in a fair while.
Tried for the first time this Lee Priest arm workout. Weights need to be slightly adjusted but was a good workout
@Raptor Rep
Superset 1
Overhead cable curls
25kg x 15
25kg x 12
25kg x 10
Tricep rope push downs
28.75kg x 15
28.75kg x 13
28.75kg x 10
Superset 2
Incline dumbbell curls
17.5kg x 12
17.5kg x 9
17.5kg x 7
Tricep push down
40kg x 13
40kg x 11
40kg x 8
Superset 3
Machine tricep extension
45kg x 11
45kg x 9
45kg x 7
Machine preacher curl
45kg x 13
45kg x 9
45kg x 7
Super set 4
EZY bar biceps curls
30kg x 15
30kg x 12
30kg x 9
EZY bar overhead tricep extension
30kg x 12
30kg x 9
30kg x 7
Superset 5
Alternating dumbbell hammer curls
17.5kg x 12
17.5kg x 10
15kg x 8
Single arm overhead dumbell tricep extension
10kg x 15
10kg x 12
10kg x 10
Only part of the body not sore or directly worked this week. And haven’t done a dedicated arms day in a fair while.
Tried for the first time this Lee Priest arm workout. Weights need to be slightly adjusted but was a good workout
@Raptor Rep
Superset 1
Overhead cable curls
25kg x 15
25kg x 12
25kg x 10
Tricep rope push downs
28.75kg x 15
28.75kg x 13
28.75kg x 10
Superset 2
Incline dumbbell curls
17.5kg x 12
17.5kg x 9
17.5kg x 7
Tricep push down
40kg x 13
40kg x 11
40kg x 8
Superset 3
Machine tricep extension
45kg x 11
45kg x 9
45kg x 7
Machine preacher curl
45kg x 13
45kg x 9
45kg x 7
Super set 4
EZY bar biceps curls
30kg x 15
30kg x 12
30kg x 9
EZY bar overhead tricep extension
30kg x 12
30kg x 9
30kg x 7
Superset 5
Alternating dumbbell hammer curls
17.5kg x 12
17.5kg x 10
15kg x 8
Single arm overhead dumbell tricep extension
10kg x 15
10kg x 12
10kg x 10
with that kinda volume i imagine the pump was insane
Yeah it was pretty great
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Supersetting the arms, that's perfect for growth I wish more guys did it.
@Trenhead3cc wow this is some damn good volume. my style of training back when i was in my early 30's. love the heavy supersts
@Trenhead3cc bro this looking good! i love the supersets. looking good !
Thanks guys! Was an enjoyable session.Supersetting the arms, that's perfect for growth I wish more guys did it.
Big workout and no one can argue againts priest's arms haha, nice brother 
Compared to Lee??
@Mobster don’t know his weights or paid attention. More on the exercises. Not interested in comparing myself to others only in comparing myself to myself. Previous numbers and growth etc.
Especially in comparing myself someone like Lee priest .
Tha
Thanks bro , yeah he is a freak.Big workout and no one can argue againts priest's arms haha, nice brother
supersets are looking good! you are showing how its done @Trenhead3cc the pumps are intense from them i'm sure
nice job on a superset arm day. @Trenhead3cc you are pumping it really nice. gotta love the preacher curls
@Trenhead3cc bros you looking good! the supersets are on point. pushing some good training mad love
@Trenhead3cc I love what you're doing with the super sense. Lots of different exercises. You're pushing the strong volume.
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Pumping hard
@Trenhead3cc solid arm session right here!
Cant beat a great arm day.
@Raptor Rep
Warm up sets not recorded
Quickish one this morning, struggled to get out of bed. So shorted myself 20min or so at the gym
Mts hammer strength incline press (weight per side)
55kg x 10
50kg x 10
45kg x 10
Low cable flys with iso raise
17.5kg x 14
17.5kg x 10
High cable flys
12.5kg x 12
12.5kg x 9
Hammer strength seated dips - plate loaded
110kg x 11
110kg x 8
Press machine
75kg x 15
75kg x 11
75kg x 9
Flexed arm hang. (Hold arms at 90degrees)
Into leg raises
16
9
Tricep rope crunches
40kg x 40
40kg x 28
Warm up sets not recorded
Quickish one this morning, struggled to get out of bed. So shorted myself 20min or so at the gym
Mts hammer strength incline press (weight per side)
55kg x 10
50kg x 10
45kg x 10
Low cable flys with iso raise
17.5kg x 14
17.5kg x 10
High cable flys
12.5kg x 12
12.5kg x 9
Hammer strength seated dips - plate loaded
110kg x 11
110kg x 8
Press machine
75kg x 15
75kg x 11
75kg x 9
Flexed arm hang. (Hold arms at 90degrees)
Into leg raises
16
9
Tricep rope crunches
40kg x 40
40kg x 28
you still got it done brother and that's what counts
bad morning do you take stuff in Am to get up and preworkotus?
Yeah took preworkout. Just one of those nights
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Preworkouts are a good aid on slow days.
Legs
Currently 98kg fasted
Stoked to do a pb on hacksquat for some reps. Been a goal for ages to get to 200kg , didn’t go chasing it too early as wanted to get the strength to do them cleanly and safe.
Also stoked achieving it on 250test and 150eq a week for last 11 weeks.
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@Raptor Rep
Hacksquat
80kg x 20
120kg x 10 (prep sets for below pb)
160kg x 7. (Prep set for below pb)
200kg x 7
160kg x 10
120kg x 16
Hip adductors
49kg x 16
49kg x 13
49kg x 11
Leg extensions
45kg x 20
90kg x 16
90kg x 12
60kg x 9
Prone leg curl
45kg x 20
67.5kg x 17
67.5kg x 12
45kg x 16
Seated calf raises
40kg x 31
40kg x 25
40kg x 20
40kg x 17
Currently 98kg fasted
Stoked to do a pb on hacksquat for some reps. Been a goal for ages to get to 200kg , didn’t go chasing it too early as wanted to get the strength to do them cleanly and safe.
Also stoked achieving it on 250test and 150eq a week for last 11 weeks.
Powered by Raptor labs
@Raptor Rep
Hacksquat
80kg x 20
120kg x 10 (prep sets for below pb)
160kg x 7. (Prep set for below pb)
200kg x 7
160kg x 10
120kg x 16
Hip adductors
49kg x 16
49kg x 13
49kg x 11
Leg extensions
45kg x 20
90kg x 16
90kg x 12
60kg x 9
Prone leg curl
45kg x 20
67.5kg x 17
67.5kg x 12
45kg x 16
Seated calf raises
40kg x 31
40kg x 25
40kg x 20
40kg x 17
amazing work bro, you can achieve a lot even on a cruise
Sometime i surprise myself how well i can cook a muscle group in a short workout and feel like i was in there for ages lol.
Big hack squat bro well done
Thanks broSometime i surprise myself how well i can cook a muscle group in a short workout and feel like i was in there for ages lol.
Big hack squat bro well done
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hack with 200kg is a huge! you can really lift, please dont get injured
Still 160kg behind Ronnie Coleman haha.
But yeah it definitely feels heavy!
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dont track Ronnie the man cant walk
True! And no I’m not comparing myself to 8 x Mr Olympia haha.dont track Ronnie the man cant walk
Just an observation
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I loved Ronnied before until I saw him go nuts with a titanium back doing 200lbs shrugs
He is a different breed , built differentI loved Ronnied before until I saw him go nuts with a titanium back doing 200lbs shrugs
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I agree going to do a write up about him
Back
@Raptor Rep
Warm up sets not included
Not feeling as strong this morning,
Numbers slightly down.
Lat pull downs
100kg x 15
100kg x 12
Underhand lat pull downs
80kg x 12
80kg x 10
Horizontal raised bench barbell wide grip rows
70kg x 12
70kg x 10
Dual d handle seated row (rotating wrist through motion)
80kg x 14
80kg x 11
Seated Rope face pulls - flared elbows
42.5kg x 14
42.5kg x 12
Standing bent over straight bar pull downs
36.25kg x 15
36.25kg x 12
Roman chair - back extensions
20kg x 26
20kg x 23
Forearm apxmax machine
35kg x 25
35kg x 19
Overhand grip
35kg x 17
35kg x 10
Wrist grip squeeze
70kg x 28
70kg x 20
@Raptor Rep
Warm up sets not included
Not feeling as strong this morning,
Numbers slightly down.
Lat pull downs
100kg x 15
100kg x 12
Underhand lat pull downs
80kg x 12
80kg x 10
Horizontal raised bench barbell wide grip rows
70kg x 12
70kg x 10
Dual d handle seated row (rotating wrist through motion)
80kg x 14
80kg x 11
Seated Rope face pulls - flared elbows
42.5kg x 14
42.5kg x 12
Standing bent over straight bar pull downs
36.25kg x 15
36.25kg x 12
Roman chair - back extensions
20kg x 26
20kg x 23
Forearm apxmax machine
35kg x 25
35kg x 19
Overhand grip
35kg x 17
35kg x 10
Wrist grip squeeze
70kg x 28
70kg x 20
Attachments
still got in there and got it done brother, food looks bussin
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Steak and veggies really good combo
and the training, when you back on cycle?
@Trenhead3cc good work man! the roman chair is on point. and i love the seated rope face pulls
Numbers still look good.
Back on cycle maybe end of the month. Run it until Xmas. @Raptor Rep going to sort me outSteak and veggies really good combo
Keeping test reasonably low, trying to get to approx 8-9 percent BF see what the scales look like. I do want to give men’s physique a go in the future. Just want to assess how far I’m off.
Looking like per week.
200mg test
200mg tren
300mg mast
40mg anavar in there at some point
and some MT2
Here we goBack on cycle maybe end of the month. Run it until Xmas. @Raptor Rep going to sort me out
Keeping test reasonably low, trying to get to approx 8-9 percent BF see what the scales look like. I do want to give men’s physique a go in the future. Just want to assess how far I’m off.
Looking like per week.
200mg test
200mg tren
300mg mast
40mg anavar in there at some point
and some MT2
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I like test and tren but you dont need masteron there imo.Back on cycle maybe end of the month. Run it until Xmas. @Raptor Rep going to sort me out
Keeping test reasonably low, trying to get to approx 8-9 percent BF see what the scales look like. I do want to give men’s physique a go in the future. Just want to assess how far I’m off.
Looking like per week.
200mg test
200mg tren
300mg mast
40mg anavar in there at some point
and some MT2
Looks good brother really sensible cycle.Back on cycle maybe end of the month. Run it until Xmas. @Raptor Rep going to sort me out
Keeping test reasonably low, trying to get to approx 8-9 percent BF see what the scales look like. I do want to give men’s physique a go in the future. Just want to assess how far I’m off.
Looking like per week.
200mg test
200mg tren
300mg mast
40mg anavar in there at some point
and some MT2
Also 200kg hack squat fuuuuuuark
@Trenhead3cc proud of you man. it is looking solid. the roman chair is a very good one for the back
bro nice on the meal@Trenhead3cc pumping that red meat the way i like it. and kill the workout
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