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Approved Log B3rnie Iron Flame Rebound - Rebound/Bulk Log

TD from my Brother from another mother @UGL OZ getting my growth reconstituted and organised for the week.
1000031261.webp
 
Week 14
BW: 103.2kg
PRs: 6

SAT - Chest / Delts
Push Ups 1) 40 / 2) 40 / 3) 40
Incline Bench Press (Smith) 1) 49kg x15 / 2) 144kg x8
Incline Bench Press (DB) 1) 56kg x14 / 2) 100kg x12
Chest Fly (Machine) 1) 96kg x14 / 2) 175.5kg x10
Chest Dip (Weighted) 1) 40kg x12 / 2) 55kg x10
Lateral Raise (Dumbbell) 1) 32kg x12 / 2) 40kg x12
Upright Row (Cable) 1) 21.25kg x14 / 2) 70kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50


SUN - Back / Rear Delts
Pull Up 1) 16 / 2) 16 / 3) 16
Lat Pulldown (Close Grip) 1) 87kg x14 / 2) 135kg x10
Pull Up (Weighted) 1) 10kg x12 / 2) 25kg x8
Iso-Lateral Row (Machine) 1) 170.8kg x16 / 2) 250.8kg x10
Dumbbell Row 1) 68kg x14 / 2) 120kg x12
Rear Delt Reverse Fly (Machine) 1) 110kg x14 / 2) 143kg x8
Face Pull 1) 47kg x16 / 2) 100kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

MON - Legs
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 244kg x10
Hip Abduction (Machine) 1) 193kg x16 / 2) 244kg x8
Leg Extension (Machine) 1) 117kg x14 / 2) 174kg x10
Single Leg Press (Machine) 1) 63kg x10 / 2) 125kg x8
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 90.5kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x8
Straight Leg Deadlift 1) 75kg x14 / 2) 130kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

TUE - Arms / Calves
Pull Up 1) 40 / 2) 40 / 3) 40
Single Arm Tricep Extension (DB) 1) 28kg x12 / 2) 46kg x12
Triceps Pushdown 1) 25kg x16 / 2) 65kg x8
Preacher Curl (Machine) 1) 46kg x16 / 2) 86kg x8
Seated Incline Curl (Dumbbell) 1) 24kg x12 / 2) 53kg x10
Hammer Curl (Cable) 1) 28kg x16 / 2) 77.5kg x12 PR (Best Volume / Best 1 Rep Max)
Seated Calf Raise 1) 107.5kg x20 / 2) 177.2kg x12
Standing Calf Raise (Machine) 1) 240kg x20 / 2) 295.5kg x17 PR (Best Weight)
Decline Crunch 1) 50 / 2) 50 / 3) 50

WED - Legs 2
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 249kg x10 PR (Best Weight)
Hip Abduction (Machine) 1) 193kg x16 / 2) 249kg x8 PR (Best Weight)
Leg Extension (Machine) 1) 117kg x14 / 2) 174kg x10
Single Leg Press (Machine) 1) 63kg x10 / 2) 140kg x8 PR (Best Weight)
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 90.5kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x8
Straight Leg Deadlift 1) 75kg x14 / 2) 130kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

THU - Cardio / Abs
Stair Machine 1) 3109 steps - 1h 0m 25s
Crunch 1) 70 / 2) 70 / 3) 70
Lying Leg Raise 1) 70 / 2) 70 / 3) 70

FRI - Rest
 
Last edited:
B3rnie said:
Week 14
BW: 103.2kg
PRs: 6

SAT - Chest / Delts
Push Ups 1) 40 / 2) 40 / 3) 40
Incline Bench Press (Smith) 1) 49kg x15 / 2) 144kg x8
Incline Bench Press (DB) 1) 56kg x14 / 2) 100kg x12
Chest Fly (Machine) 1) 96kg x14 / 2) 175.5kg x10
Chest Dip (Weighted) 1) 40kg x12 / 2) 55kg x10
Lateral Raise (Dumbbell) 1) 32kg x12 / 2) 40kg x12
Upright Row (Cable) 1) 21.25kg x14 / 2) 70kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50


SUN - Back / Rear Delts
Pull Up 1) 16 / 2) 16 / 3) 16
Lat Pulldown (Close Grip) 1) 87kg x14 / 2) 135kg x10
Pull Up (Weighted) 1) 10kg x12 / 2) 25kg x8
Iso-Lateral Row (Machine) 1) 170.8kg x16 / 2) 250.8kg x10
Dumbbell Row 1) 68kg x14 / 2) 120kg x12
Rear Delt Reverse Fly (Machine) 1) 110kg x14 / 2) 143kg x8
Face Pull 1) 47kg x16 / 2) 100kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

MON - Legs
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 244kg x10
Hip Abduction (Machine) 1) 193kg x16 / 2) 244kg x8
Leg Extension (Machine) 1) 117kg x14 / 2) 174kg x10
Single Leg Press (Machine) 1) 63kg x10 / 2) 125kg x8
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 90.5kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x8
Straight Leg Deadlift 1) 75kg x14 / 2) 130kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

TUE - Arms / Calves
Pull Up 1) 40 / 2) 40 / 3) 40
Single Arm Tricep Extension (DB) 1) 28kg x12 / 2) 46kg x12
Triceps Pushdown 1) 25kg x16 / 2) 65kg x8
Preacher Curl (Machine) 1) 46kg x16 / 2) 86kg x8
Seated Incline Curl (Dumbbell) 1) 24kg x12 / 2) 53kg x10
Hammer Curl (Cable) 1) 28kg x16 / 2) 77.5kg x12 PR (Best Volume / Best 1 Rep Max)
Seated Calf Raise 1) 107.5kg x20 / 2) 177.2kg x12
Standing Calf Raise (Machine) 1) 240kg x20 / 2) 295.5kg x17 PR (Best Weight)
Decline Crunch 1) 50 / 2) 50 / 3) 50

WED - Legs 2
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 249kg x10 PR (Best Weight)
Hip Abduction (Machine) 1) 193kg x16 / 2) 249kg x8 PR (Best Weight)
Leg Extension (Machine) 1) 117kg x14 / 2) 174kg x10
Single Leg Press (Machine) 1) 63kg x10 / 2) 140kg x8 PR (Best Weight)
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 90.5kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x8
Straight Leg Deadlift 1) 75kg x14 / 2) 130kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

THU - Cardio / Abs
Stair Machine 1) 3109 steps - 1h 0m 25s
Crunch 1) 70 / 2) 70 / 3) 70
Lying Leg Raise 1) 70 / 2) 70 / 3) 70

FRI - Rest
Click to expand...
dips and push ups really nice :D 100kg bench is big @B3rnie
 
Week 15
BW: 104.8kg
PRs: 7

Chest / Delts
Push Ups 1) 40 / 2) 40 / 3) 40
Incline Bench Press (Smith Machine) 1) 49kg x15 / 2) 144kg x8
Incline Bench Press (Dumbbell) 1) 56kg x14 / 2) 100kg x12
Chest Fly (Machine) 1) 96kg x14 / 2) 175.5kg x12 PR (Best Volume / Best 1RM)
Chest Dip (Weighted) 1) 40kg x12 / 2) 55kg x10
Lateral Raise (Dumbbell) 1) 32kg x12 / 2) 44kg x8 PR (Best Weight)
Upright Row (Cable) 1) 21.25kg x14 / 2) 70kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Back / Rear Delts
Pull Up 1) 16 / 2) 16 / 3) 16
Lat Pulldown (Close Grip) 1) 87kg x14 / 2) 135kg x10
Pull Up (Weighted) 1) 10kg x12 / 2) 25kg x8
Iso-Lateral Row (Machine) 1) 170.8kg x16 / 2) 250.8kg x10
Dumbbell Row 1) 68kg x14 / 2) 124kg x10 PR (Best Weight)
Rear Delt Reverse Fly (Machine) 1) 110kg x14 / 2) 143kg x8
Face Pull 1) 47kg x16 / 2) 100kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 145kg x10 PR (Best Weight / Volume / 1RM)
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10 PR (Best Volume / 1RM)
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Arms / Calves
Push Ups 1) 40 / 2) 40 / 3) 40
Single Arm Tricep Extension (Dumbbell) 1) 28kg x12 / 2) 52kg x8
Triceps Rope Pushdown 1) 35kg x16 / 2) 65.5kg x12 PR (Best 1RM)
Preacher Curl (Machine) 1) 49kg x16 / 2) 86kg x10
Seated Incline Curl (Dumbbell) 1) 24kg x12 / 2) 52kg x10
Hammer Curl (Cable) 1) 28kg x16 / 2) 80kg x10
Seated Calf Raise 1) 107.5kg x20 / 2) 177.2kg x12
Standing Calf Raise (Machine) 1) 240kg x20 / 2) 301.5kg x10 PR (Best Weight)
Decline Crunch 1) 50 / 2) 50 / 3) 50
 
Week 16
BW: 104.3
PRs: 2

Back / Rear Delts
Pull Up 1) 16 / 2) 16 / 3) 16
Lat Pulldown (Close Grip) 1) 87kg x14 / 2) 135kg x10
Pull Up (Weighted) 1) 10kg x12 / 2) 25kg x8
Iso-Lateral Row (Machine) 1) 170.8kg x16 / 2) 250.8kg x10
Dumbbell Row 1) 68kg x14 / 2) 124kg x12 PR (Best 1RM)
Rear Delt Reverse Fly (Machine) 1) 110kg x14 / 2) 143kg x8
Face Pull 1) 47kg x16 / 2) 100kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 150kg x8 PR (Best Weight)
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Arms / Calves
Push Ups 1) 40 / 2) 40 / 3) 40
Single Arm Tricep Extension (Dumbbell) 1) 28kg x12 / 2) 52kg x8
Triceps Rope Pushdown 1) 35kg x16 / 2) 65.5kg x12
Preacher Curl (Machine) 1) 49kg x16 / 2) 86kg x10
Seated Incline Curl (Dumbbell) 1) 24kg x12 / 2) 52kg x10
Hammer Curl (Cable) 1) 28kg x16 / 2) 80kg x10
Seated Calf Raise 1) 107.5kg x20 / 2) 177.2kg x12
Standing Calf Raise (Machine) 1) 240kg x20 / 2) 301.5kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs 2
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 150kg x8
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Cardio / Abs
Stair Machine 1) 2895 steps - 1h 1m 14s
Crunch 1) 70 / 2) 70 / 3) 70
Lying Leg Raise 1) 70 / 2) 70 / 3) 70
 
B3rnie said:
Week 15
BW: 104.8kg
PRs: 7

Chest / Delts
Push Ups 1) 40 / 2) 40 / 3) 40
Incline Bench Press (Smith Machine) 1) 49kg x15 / 2) 144kg x8
Incline Bench Press (Dumbbell) 1) 56kg x14 / 2) 100kg x12
Chest Fly (Machine) 1) 96kg x14 / 2) 175.5kg x12 PR (Best Volume / Best 1RM)
Chest Dip (Weighted) 1) 40kg x12 / 2) 55kg x10
Lateral Raise (Dumbbell) 1) 32kg x12 / 2) 44kg x8 PR (Best Weight)
Upright Row (Cable) 1) 21.25kg x14 / 2) 70kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Back / Rear Delts
Pull Up 1) 16 / 2) 16 / 3) 16
Lat Pulldown (Close Grip) 1) 87kg x14 / 2) 135kg x10
Pull Up (Weighted) 1) 10kg x12 / 2) 25kg x8
Iso-Lateral Row (Machine) 1) 170.8kg x16 / 2) 250.8kg x10
Dumbbell Row 1) 68kg x14 / 2) 124kg x10 PR (Best Weight)
Rear Delt Reverse Fly (Machine) 1) 110kg x14 / 2) 143kg x8
Face Pull 1) 47kg x16 / 2) 100kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 145kg x10 PR (Best Weight / Volume / 1RM)
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10 PR (Best Volume / 1RM)
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Arms / Calves
Push Ups 1) 40 / 2) 40 / 3) 40
Single Arm Tricep Extension (Dumbbell) 1) 28kg x12 / 2) 52kg x8
Triceps Rope Pushdown 1) 35kg x16 / 2) 65.5kg x12 PR (Best 1RM)
Preacher Curl (Machine) 1) 49kg x16 / 2) 86kg x10
Seated Incline Curl (Dumbbell) 1) 24kg x12 / 2) 52kg x10
Hammer Curl (Cable) 1) 28kg x16 / 2) 80kg x10
Seated Calf Raise 1) 107.5kg x20 / 2) 177.2kg x12
Standing Calf Raise (Machine) 1) 240kg x20 / 2) 301.5kg x10 PR (Best Weight)
Decline Crunch 1) 50 / 2) 50 / 3) 50
Click to expand...

B3rnie said:
Week 16
BW: 104.3
PRs: 2

Back / Rear Delts
Pull Up 1) 16 / 2) 16 / 3) 16
Lat Pulldown (Close Grip) 1) 87kg x14 / 2) 135kg x10
Pull Up (Weighted) 1) 10kg x12 / 2) 25kg x8
Iso-Lateral Row (Machine) 1) 170.8kg x16 / 2) 250.8kg x10
Dumbbell Row 1) 68kg x14 / 2) 124kg x12 PR (Best 1RM)
Rear Delt Reverse Fly (Machine) 1) 110kg x14 / 2) 143kg x8
Face Pull 1) 47kg x16 / 2) 100kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 150kg x8 PR (Best Weight)
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Arms / Calves
Push Ups 1) 40 / 2) 40 / 3) 40
Single Arm Tricep Extension (Dumbbell) 1) 28kg x12 / 2) 52kg x8
Triceps Rope Pushdown 1) 35kg x16 / 2) 65.5kg x12
Preacher Curl (Machine) 1) 49kg x16 / 2) 86kg x10
Seated Incline Curl (Dumbbell) 1) 24kg x12 / 2) 52kg x10
Hammer Curl (Cable) 1) 28kg x16 / 2) 80kg x10
Seated Calf Raise 1) 107.5kg x20 / 2) 177.2kg x12
Standing Calf Raise (Machine) 1) 240kg x20 / 2) 301.5kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs 2
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 150kg x8
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Cardio / Abs
Stair Machine 1) 2895 steps - 1h 1m 14s
Crunch 1) 70 / 2) 70 / 3) 70
Lying Leg Raise 1) 70 / 2) 70 / 3) 70
Click to expand...
biggest day is your leg day :D killed it on the lunges and leg press 150 and love the push ups on arm day thats the win! @B3rnie


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@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
 
B3rnie said:
Week 16
BW: 104.3
PRs: 2

Back / Rear Delts
Pull Up 1) 16 / 2) 16 / 3) 16
Lat Pulldown (Close Grip) 1) 87kg x14 / 2) 135kg x10
Pull Up (Weighted) 1) 10kg x12 / 2) 25kg x8
Iso-Lateral Row (Machine) 1) 170.8kg x16 / 2) 250.8kg x10
Dumbbell Row 1) 68kg x14 / 2) 124kg x12 PR (Best 1RM)
Rear Delt Reverse Fly (Machine) 1) 110kg x14 / 2) 143kg x8
Face Pull 1) 47kg x16 / 2) 100kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 150kg x8 PR (Best Weight)
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Arms / Calves
Push Ups 1) 40 / 2) 40 / 3) 40
Single Arm Tricep Extension (Dumbbell) 1) 28kg x12 / 2) 52kg x8
Triceps Rope Pushdown 1) 35kg x16 / 2) 65.5kg x12
Preacher Curl (Machine) 1) 49kg x16 / 2) 86kg x10
Seated Incline Curl (Dumbbell) 1) 24kg x12 / 2) 52kg x10
Hammer Curl (Cable) 1) 28kg x16 / 2) 80kg x10
Seated Calf Raise 1) 107.5kg x20 / 2) 177.2kg x12
Standing Calf Raise (Machine) 1) 240kg x20 / 2) 301.5kg x10
Decline Crunch 1) 50 / 2) 50 / 3) 50

Legs 2
Lunge 1) 40 / 2) 40 / 3) 40
Hip Adduction (Machine) 1) 193kg x20 / 2) 251kg x12
Hip Abduction (Machine) 1) 193kg x16 / 2) 251kg x10
Leg Extension (Machine) 1) 117kg x14 / 2) 178kg x10
Single Leg Press (Machine) 1) 65kg x10 / 2) 150kg x8
Lying Leg Curl (Machine) 1) 60kg x12 / 2) 95kg x8
Hack Squat (Machine) 1) 100kg x12 / 2) 170kg x10
Straight Leg Deadlift 1) 75kg x14 / 2) 120kg x12
Decline Crunch 1) 50 / 2) 50 / 3) 50

Cardio / Abs
Stair Machine 1) 2895 steps - 1h 1m 14s
Crunch 1) 70 / 2) 70 / 3) 70
Lying Leg Raise 1) 70 / 2) 70 / 3) 70
Click to expand...
Nice bunch of workouts there mate.

There's some seriously big weights in there! The back day in particular caught my eye with 135kg pulldowns, 250kg machine row and 62kg db row!!
 
Week 17
BW: 105.9 kg
PRs: 3

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 144kg x 8

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 175.5kg x 10

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 128kg x 10

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 150kg x 8

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 10

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 8

Triceps Rope Pushdown

1. 35kg x 16
2. 65.5kg x 12

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 251kg x 12

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 150kg x 8

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 10

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2851 steps – 1h 1min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
 
Week 18
BW: 106.9
PRs: 8

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 256kg x 8

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 10

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 251kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 150kg x 10

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2851 steps – 1h 1min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
 
B3rnie said:
Week 17
BW: 105.9 kg
PRs: 3

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 144kg x 8

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 175.5kg x 10

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 128kg x 10

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 150kg x 8

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 10

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 8

Triceps Rope Pushdown

1. 35kg x 16
2. 65.5kg x 12

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 251kg x 12

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 150kg x 8

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 10

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2851 steps – 1h 1min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
Click to expand...

B3rnie said:
Week 18
BW: 106.9
PRs: 8

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 256kg x 8

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 10

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 251kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 150kg x 10

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2851 steps – 1h 1min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
Click to expand...
strong training back hard :D
B3rnie said:
View attachment 213414
View attachment 213416
They were the standard testing results. For 1200mg sustanon 400mg EQ approx 12hrs post daily injections
Click to expand...
the free testosterone 9658 i keep seeing 9k test levels where did you measure this? @B3rnie
B3rnie said:
View attachment 213424View attachment 213425
These are the results of the same blood samples put through as lcms testing.
Click to expand...
back on the grind hard :D
 
LevButlerov said:
strong training back hard :D

the free testosterone 9658 i keep seeing 9k test levels where did you measure this? @B3rnie

back on the grind hard :D
Click to expand...
So pins are daily of an evening. Bloods were taken in the morning so approximately 12hrs after my injection. Yes it is crazy high levels but will have to enjoy it for only another week. As I will be back to a health phase for 6 weeks then prep starts for IFBB season C in September.
 
B3rnie said:
So pins are daily of an evening. Bloods were taken in the morning so approximately 12hrs after my injection. Yes it is crazy high levels but will have to enjoy it for only another week. As I will be back to a health phase for 6 weeks then prep starts for IFBB season C in September.
Click to expand...
Fuck yeah bro exciting times ahead!!
 
B3rnie said:
So pins are daily of an evening. Bloods were taken in the morning so approximately 12hrs after my injection. Yes it is crazy high levels but will have to enjoy it for only another week. As I will be back to a health phase for 6 weeks then prep starts for IFBB season C in September.
Click to expand...
very high strange :D
 
Week 19
BW: 106.1 kg
PRs: 5

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8 🔥 PR

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 160kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 8

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 165kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2942 steps – 1h 2min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
 
B3rnie said:
Week 19
BW: 106.1 kg
PRs: 5

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8 🔥 PR

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 160kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 8

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 165kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2942 steps – 1h 2min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
Click to expand...
big update :D I see deads at 120 how are your macros going? @B3rnie

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
 
B3rnie said:
Week 19
BW: 106.1 kg
PRs: 5

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8 🔥 PR

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 160kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 8

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 165kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2942 steps – 1h 2min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
Click to expand...
Massive update. Some big loads there brother!!

Very impressive 🔥
 
B3rnie said:
Week 19
BW: 106.1 kg
PRs: 5

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8 🔥 PR

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 160kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 8

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 165kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2942 steps – 1h 2min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
Click to expand...
Strong boy 🦍
 
B3rnie said:
Week 19
BW: 106.1 kg
PRs: 5

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8 🔥 PR

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 160kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 8

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 165kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2942 steps – 1h 2min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
Click to expand...
Great updates bro and hack squats 170kg are strong!

That's some crazy bloodwork last week too, enjoy that Test level before your health phase it's almost as high as @eazy_'s was LOL
 
B3rnie said:
Week 19
BW: 106.1 kg
PRs: 5

SAT – Chest / Delts
Push Ups

1. 40
2. 40
3. 40

Incline Bench Press (Smith Machine)

1. 49kg x 15
2. 149kg x 8 🔥 PR

Incline Bench Press (Dumbbell)

1. 56kg x 14
2. 100kg x 12

Chest Fly (Machine)

1. 96kg x 14
2. 178kg x 8

Chest Dip (Weighted)

1. 40kg x 12
2. 55kg x 10

Lateral Raise (Dumbbell)

1. 32kg x 12
2. 44kg x 8

Upright Row (Cable)

1. 21.25kg x 14
2. 70kg x 12

Decline Crunch

1. 50
2. 50
3. 50

SUN – Back / Rear Delts
Pull Ups

1. 16
2. 16
3. 16

Lat Pulldown (Close Grip)

1. 87kg x 14
2. 135kg x 10

Pull Ups (Weighted)

1. 10kg x 12
2. 25kg x 8

Iso-Lateral Row (Machine)

1. 170.8kg x 16
2. 250.8kg x 10

Dumbbell Row

1. 68kg x 14
2. 130kg x 12

Rear Delt Reverse Fly (Machine)

1. 110kg x 14
2. 143kg x 8

Face Pull

1. 47kg x 16
2. 100kg x 10

Decline Crunch

1. 50
2. 50
3. 50

MON – Legs
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 160kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

TUE – Arms / Calves
Push Ups

1. 40
2. 40
3. 40

Single Arm Tricep Extension

1. 28kg x 12
2. 52kg x 10

Triceps Rope Pushdown

1. 35kg x 16
2. 70kg x 8

Preacher Curl

1. 49kg x 16
2. 86kg x 10

Incline Curl

1. 24kg x 12
2. 52kg x 10

Hammer Curl

1. 28kg x 16
2. 80kg x 10

Seated Calf Raise

1. 107.5kg x 20
2. 177.2kg x 12

Standing Calf Raise

1. 240kg x 20
2. 301.5kg x 10

Decline Crunch

1. 50
2. 50
3. 50

WED – Legs 2
Lunge

1. 40
2. 40
3. 40

Hip Adduction

1. 193kg x 20
2. 256kg x 8

Hip Abduction

1. 193kg x 16
2. 251kg x 10

Leg Extension

1. 117kg x 14
2. 178kg x 10

Single Leg Press

1. 65kg x 10
2. 165kg x 8 🔥 PR

Lying Leg Curl

1. 60kg x 12
2. 95kg x 8

Hack Squat

1. 100kg x 12
2. 170kg x 12

Straight Leg Deadlift

1. 75kg x 14
2. 120kg x 12

Decline Crunch

1. 50
2. 50
3. 50

THU – Cardio / Abs
Stair Machine
2942 steps – 1h 2min

Crunch

1. 70
2. 70
3. 70

Lying Leg Raise

1. 70
2. 70
3. 70
Click to expand...
Nice series of workout there. Some crazy big weights!

You don't see any benefit in changing up the exercises for the second leg workout?
 
Week 19 marks the final week of the growth phase, bringing a solid block of progressive training to a close. Overall, this phase has been productive, with consistent effort across sessions and a clear focus on building my quads and my back. With this phase now complete, the plan is to transition into a 4–5 week health phase to consolidate progress, support recovery, and optimise overall markers before beginning prep.
A major positive this week has been the introduction of the ResMed AirSense 11 AutoSet. Since implementing this, sleep quality has improved significantly. Apnoea events have dropped from over 20 per hour to less than 1 per night, which is a substantial improvement. This has had a noticeable impact on recovery, energy levels, and overall day-to-day performance. With sleep now properly managed, the body is in a much better position to recover, adapt, and maintain consistency moving forward.
This week effectively closes out the growth phase on a strong note, with improved recovery, better sleep quality, and a clear direction heading into the next phase. Where we will drop my weight down to 100kg maybe even lower as there will be a decent amount of water weight that will disappear fairly quickly. It is reasonable to guess I've accumulated roughly 4 or 5kg of lean mass since I've come out of the competition in September last year. Will be interesting to see what I've built underneath the fluff.
 
B3rnie said:
Week 19 marks the final week of the growth phase, bringing a solid block of progressive training to a close. Overall, this phase has been productive, with consistent effort across sessions and a clear focus on building my quads and my back. With this phase now complete, the plan is to transition into a 4–5 week health phase to consolidate progress, support recovery, and optimise overall markers before beginning prep.
A major positive this week has been the introduction of the ResMed AirSense 11 AutoSet. Since implementing this, sleep quality has improved significantly. Apnoea events have dropped from over 20 per hour to less than 1 per night, which is a substantial improvement. This has had a noticeable impact on recovery, energy levels, and overall day-to-day performance. With sleep now properly managed, the body is in a much better position to recover, adapt, and maintain consistency moving forward.
This week effectively closes out the growth phase on a strong note, with improved recovery, better sleep quality, and a clear direction heading into the next phase. Where we will drop my weight down to 100kg maybe even lower as there will be a decent amount of water weight that will disappear fairly quickly. It is reasonable to guess I've accumulated roughly 4 or 5kg of lean mass since I've come out of the competition in September last year. Will be interesting to see what I've built underneath the fluff.
Click to expand...
final week of growth phase nice :D lets get pics up please @B3rnie
 
Thanks for all the compliments guys. We have managed to improve some weak points this offseason namely my quads and delts. Back has improved slightly but its still my weak point but we will continue to push forward and improve it as much as I can. I'm now in a short "Health phase" so to speak even though my blood work was only slightly out of range on my cholesterol by 0.1 for totals. This time will be mainly spent getting my weight back down to around 100kg so my prep will be more comfortable and to be able to strip a bit more body-fat off. Doses have obviously been dropped back down to 300mg Test-E per week divided into M/W/F injections and 5iu HGH. I will continue this thread for the remainder of this phase but will start a new one for prep. As it will be alot more exciting and changes happen fast. If there is one thing I've learnt over the last couple of years when it comes to cutting I've got my bases covered and promise to bring better conditioning than last prep.
 
Last edited:
Week 1 Health PRs: 3

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 55kg x 10
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 8 🔥 PR – Best Weight
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 167.5kg x 10 🔥 PR – Best Weight / Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 301.5kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 3,107 steps – 1h 0m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,801 steps – 1h 1m 14s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
 
B3rnie said:
Thanks for all the compliments guys. We have managed to improve some weak points this offseason namely my quads and delts. Back has improved slightly but its still my weak point but we will continue to push forward and improve it as much as I can. I'm now in a short "Health phase" so to speak even though my blood work was only slightly out of range on my cholesterol by 0.1 for totals. This time will be mainly spent getting my weight back down to around 100kg so my prep will be more comfortable and to be able to strip a bit more body-fat off. Doses have obviously been dropped back down to 300mg Test-E per week divided into M/W/F injections and 5iu HGH. I will continue this thread for the remainder of this phase but will start a new one for prep. As it will be alot more exciting and changes happen fast. If there is one thing I've learnt over the last couple of years when it comes to cutting I've got my bases covered and promise to bring better conditioning than last prep.
Click to expand...
lets keep improving :D EVO family support your way!
 
B3rnie said:
Week 1 Health PRs: 3

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 55kg x 10
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 8 🔥 PR – Best Weight
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 167.5kg x 10 🔥 PR – Best Weight / Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 301.5kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 3,107 steps – 1h 0m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,801 steps – 1h 1m 14s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
huge volume ed :D your leg day my fav hacks 170s HUGE!!!! @B3rnie and was checking your arm day you killing it too

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman
 
B3rnie said:
Week 1 Health PRs: 3

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 55kg x 10
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 8 🔥 PR – Best Weight
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 167.5kg x 10 🔥 PR – Best Weight / Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 301.5kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 3,107 steps – 1h 0m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,801 steps – 1h 1m 14s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
Great update brother
 
B3rnie said:
Thanks for all the compliments guys. We have managed to improve some weak points this offseason namely my quads and delts. Back has improved slightly but its still my weak point but we will continue to push forward and improve it as much as I can. I'm now in a short "Health phase" so to speak even though my blood work was only slightly out of range on my cholesterol by 0.1 for totals. This time will be mainly spent getting my weight back down to around 100kg so my prep will be more comfortable and to be able to strip a bit more body-fat off. Doses have obviously been dropped back down to 300mg Test-E per week divided into M/W/F injections and 5iu HGH. I will continue this thread for the remainder of this phase but will start a new one for prep. As it will be alot more exciting and changes happen fast. If there is one thing I've learnt over the last couple of years when it comes to cutting I've got my bases covered and promise to bring better conditioning than last prep.
Click to expand...
Well deserved bro, you have morphed since I seen you last!
 
B3rnie said:
Week 1 Health PRs: 3

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 55kg x 10
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 8 🔥 PR – Best Weight
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 167.5kg x 10 🔥 PR – Best Weight / Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 301.5kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 3,107 steps – 1h 0m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,801 steps – 1h 1m 14s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
Nice week of workouts with some huge weights in there!

What's the reasoning behind hitting legs the second time after 48 hours instead of moving that day to say Thursday?
 
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
 
B3rnie said:
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
big training week really going hard :D @B3rnie pushing it! legs were killed 170s on hack wow
 
B3rnie said:
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
@B3rnie man, I haven't been on your log in a little while. It seems like forever. Always appreciate your amazing training.
 
MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

Nice numbers
 
B3rnie said:
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
Excellent work on this. The legs look fantastic. I like the arms and the calves as well. You're never going to go wrong. @B3rnie
 
B3rnie said:
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
Bros, nice job on this consistent training. @B3rnie I like how on Thursday you hit the cardio and abs, the core training being very crucial.
 
B3rnie said:
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
@B3rnie excellent job on this. The Tuesday and Wednesday training look really nice. I like the hip training and I like the line leg curls.
 
B3rnie said:
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
Another excellent job on this. The training is terrific. I'm glad you hit a personal record as well on the standing calf raises. Your calves are getting bigger and stronger. @B3rnie
 
Week 2 Health – Update
BW sitting at 103.1kg this week which is a solid drop coming off the peak. The cruise is doing its job and the body is responding well. I just feel so much lighter with alot more mobility. Still hitting everything hard in the gym with no drop in performance which is a good sign – strength is holding and actually managed to sneak out a couple of PRs with the Chest Dip moving up to 60kg and the Standing Calf Raise hitting 305kg.
Intensity is high and the legs sessions are still brutal but recovering well. Cardio is consistent on the stair machine but have magaed to increase step count last couple of weeks. Feeling good heading into the next few weeks and keen to see how low the scale goes while the training stays on track.
 
B3rnie said:
Week 2 Health PRs: 2

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8 🔥 PR – Best Weight
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 10
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 10
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 305kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 10
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,028 steps – 1h 0m 41s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
@B3rnie Smashed these workouts!
 
Week 3 Health PRs: 9

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
 
Week 3 Health Update
So I'm down to 102.1kg — another solid drop, nearly 5kg off the peak now and the cruise is working exactly as it should. What's hectic this week is the PRs are still flowing despite the weight coming down, which is a great indicator that muscle is being held well.
9 PRs this week which is a big number for any phase let alone a health phase. Legs 2 on Wednesday was the highlight — hit new best weights on the Single Leg Press (175kg), Lying Leg Curl (97.5kg), and Hack Squat (180kg) all in one session. Standing Calf Raise also ticked up again to 310kg. This was a very aggressive session which resulted in my own records being broken. Volume is tracking up slightly week on week which is a good sign for where things are heading. Feeling strong and the body is responding exactly as planned, which will ultimately put me in a great position for prep. I will have made my decision later this week as to whether or not I compete this year or continue to tidy up the bodyfat and go back into another growth phase and compete next year. If I compete this year then next year I will extend the off season and compete in Season A 2028. Otherwise it would be the opposite way and compete Season A 2027. Ahh yes first world problems but either way these are my plans ✌️
 
B3rnie said:
Week 3 Health PRs: 9

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...

B3rnie said:
Week 3 Health Update
So I'm down to 102.1kg — another solid drop, nearly 5kg off the peak now and the cruise is working exactly as it should. What's hectic this week is the PRs are still flowing despite the weight coming down, which is a great indicator that muscle is being held well.
9 PRs this week which is a big number for any phase let alone a health phase. Legs 2 on Wednesday was the highlight — hit new best weights on the Single Leg Press (175kg), Lying Leg Curl (97.5kg), and Hack Squat (180kg) all in one session. Standing Calf Raise also ticked up again to 310kg. This was a very aggressive session which resulted in my own records being broken. Volume is tracking up slightly week on week which is a good sign for where things are heading. Feeling strong and the body is responding exactly as planned, which will ultimately put me in a great position for prep. I will have made my decision later this week as to whether or not I compete this year or continue to tidy up the bodyfat and go back into another growth phase and compete next year. If I compete this year then next year I will extend the off season and compete in Season A 2028. Otherwise it would be the opposite way and compete Season A 2027. Ahh yes first world problems but either way these are my plans ✌️
Click to expand...
good update :D I see you dropping 5kgs thats amazing and training hard leg press 175 is huge @B3rnie
 
Week 4 Health PRs: 9
Weight 98.9kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
 
Week 4 Health and the big one this week — sitting at 98.9kg, which means sub-100 has been cracked (back to victim weight lol). That's a drop of around 8kg from peak and the cruise is doing exactly what it's supposed to. Getting down to a comfortable weight while holding onto everything built during the off-season is the goal and so far it's going to plan. This will will make it alot easier and hopefully a smoother ride to where I need to be to jump on stage.
Training was consistent again this week with 9 PRs matched from last week. Legs 2 on Wednesday is continuing to be the standout session — holding the new bests on Single Leg Press, Lying Leg Curl, and Hack Squat that were set last week, which at this point with the weight dropping is a great result. I can really feel the muscle that has been built in my legs and are able to push just that bit more harder then what I could in the past. The body is responding well and energy levels are holding up. Looking forward to seeing where the scale settles over the coming weeks.
 
B3rnie said:
Week 4 Health PRs: 9
Weight 98.9kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
love the leg work again :D big pr on leg press wow! almost 180
B3rnie said:
Week 4 Health and the big one this week — sitting at 98.9kg, which means sub-100 has been cracked (back to victim weight lol). That's a drop of around 8kg from peak and the cruise is doing exactly what it's supposed to. Getting down to a comfortable weight while holding onto everything built during the off-season is the goal and so far it's going to plan. This will will make it alot easier and hopefully a smoother ride to where I need to be to jump on stage.
Training was consistent again this week with 9 PRs matched from last week. Legs 2 on Wednesday is continuing to be the standout session — holding the new bests on Single Leg Press, Lying Leg Curl, and Hack Squat that were set last week, which at this point with the weight dropping is a great result. I can really feel the muscle that has been built in my legs and are able to push just that bit more harder then what I could in the past. The body is responding well and energy levels are holding up. Looking forward to seeing where the scale settles over the coming weeks.
Click to expand...
good weight sub 100, lets keep on this level @B3rnie
 
B3rnie said:
Week 4 Health PRs: 9
Weight 98.9kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
@B3rnie nice job man. I like the different days of training. You always put together some hardcore workouts and you are super dedicated.
 
B3rnie said:
Week 4 Health and the big one this week — sitting at 98.9kg, which means sub-100 has been cracked (back to victim weight lol). That's a drop of around 8kg from peak and the cruise is doing exactly what it's supposed to. Getting down to a comfortable weight while holding onto everything built during the off-season is the goal and so far it's going to plan. This will will make it alot easier and hopefully a smoother ride to where I need to be to jump on stage.
Training was consistent again this week with 9 PRs matched from last week. Legs 2 on Wednesday is continuing to be the standout session — holding the new bests on Single Leg Press, Lying Leg Curl, and Hack Squat that were set last week, which at this point with the weight dropping is a great result. I can really feel the muscle that has been built in my legs and are able to push just that bit more harder then what I could in the past. The body is responding well and energy levels are holding up. Looking forward to seeing where the scale settles over the coming weeks.
Click to expand...
Fucking killer brother, you must look like a fucking menace at the moment 💪💪💪
 
B3rnie said:
Week 4 Health PRs: 9
Weight 98.9kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
Your workouts remind me of myself when I was younger. You really know how to throw around that iron. Not many people can do what you can do. @B3rnie
 
B3rnie said:
Week 4 Health PRs: 9
Weight 98.9kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
keep the strong training good @B3rnie you are a horse! seems like you love to push it day in and day out!
 
B3rnie said:
Week 4 Health PRs: 9
Weight 98.9kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
@B3rnie good job man. I like the training that you're doing. You're putting together some personal records as well and that's very impressive. It means that your body is reacting well.
 
B3rnie said:
Week 4 Health PRs: 9
Weight 98.9kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 8
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 132kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 170kg x 10 🔥 PR – Best Volume / Best 1RM
Lying Leg Curl (Machine) 1. 60kg x 12 2. 95kg x 10
Hack Squat (Machine) 1. 100kg x 12 2. 170kg x 12
Straight Leg Deadlift 1. 75kg x 14 2. 120kg x 12
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 52kg x 12 🔥 PR – Best Volume / Best 1RM
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 10
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10 🔥 PR – Best Weight
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 175kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 97.5kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8 🔥 PR – Best Weight
Straight Leg Deadlift 1. 75kg x 14 2. 130kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,009 steps – 1h 2m 35s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...
Bros, you're looking fantastic. I like the mix of the training and I like that you're hitting your best weights. @B3rnie
 
B3rnie said:
Week 4 Health and the big one this week — sitting at 98.9kg, which means sub-100 has been cracked (back to victim weight lol). That's a drop of around 8kg from peak and the cruise is doing exactly what it's supposed to. Getting down to a comfortable weight while holding onto everything built during the off-season is the goal and so far it's going to plan. This will will make it alot easier and hopefully a smoother ride to where I need to be to jump on stage.
Training was consistent again this week with 9 PRs matched from last week. Legs 2 on Wednesday is continuing to be the standout session — holding the new bests on Single Leg Press, Lying Leg Curl, and Hack Squat that were set last week, which at this point with the weight dropping is a great result. I can really feel the muscle that has been built in my legs and are able to push just that bit more harder then what I could in the past. The body is responding well and energy levels are holding up. Looking forward to seeing where the scale settles over the coming weeks.
Click to expand...
@B3rnie damn nice leg workouts man. Killing this
 
rizzlekdizzle said:
Lateral raises with 44kg DB's???? holy shit
And 132kg DB row? Where do you find a DB that big??
Click to expand...
So with the Hevy app divide that by 2 so when there is dumbbells or a left and right on a hammer strength it adds both sides. So it sounds like alot more than it actual is. DB rows I actually use the 50kg DB and a 18kg DB that I wrap and balance it on the bigger one.
 
Mobster said:
Is that all the sets or just work sets listed? If the former that's a sweet amount of volume
Click to expand...
Yes this is all sets listed. This has been a different type of training style for myself but it has definitely been working well.
 
B3rnie said:
So with the Hevy app divide that by 2 so when there is dumbbells or a left and right on a hammer strength it adds both sides. So it sounds like alot more than it actual is. DB rows I actually use the 50kg DB and a 18kg DB that I wrap and balance it on the bigger one.
Click to expand...
Still heavy!
 
Week 5 Health PRs: 6
Weight 97.3kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 10
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 136kg x 8 🔥 PR – Best Weight
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 8
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 56kg x 8 🔥 PR – Best Weight
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 12 🔥 PR – Best Volume / Best 1RM
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 8
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 3,865 steps – 1h 1m 53s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,926 steps – 1h 2m 1s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
 
Week 5 Health and down to 97.3kg — getting close to 10kg off peak now and the cruise is doing exactly what it's supposed to. The weight is still moving consistently week to week which is a great sign that the body is responding well to the lowered calorie intake.
The big news this week is the left hamstring is nearly back to 100%. It's been holding things back for a little while so to have it come good has made an immediate difference in the legs sessions — both Monday and Wednesday saw new bests on the Single Leg Press hitting 177.5kg and the Lying Leg Curl cracking 100kg for the first time, which is a milestone in itself. The Straight Leg Deadlift also jumped up significantly with the hamstring feeling more comfortable under load.
6 PRs across the week overall with the back and arms sessions also contributing to the total. Added a second cardio session on Friday this week on top of the usual Thursday stair machine, so the total work output is creeping up even as the weight comes down. But this seems to happen fairly easily in the beginning as the lower bodyweight has me feeling energetic purely from having to move less bodyweight day to day. Feeling strong, recovering well, and keen to keep building on this over the coming weeks. The way things seem to feel at this point I actually may grow into this prep as they say.
 
B3rnie said:
Week 5 Health PRs: 6
Weight 97.3kg 3020cals 320P 300C 60F

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 10
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 10
Dumbbell Row 1. 68kg x 14 2. 136kg x 8 🔥 PR – Best Weight
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 8
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 56kg x 8 🔥 PR – Best Weight
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 12 🔥 PR – Best Volume / Best 1RM
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8 🔥 PR – Best Weight
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8 🔥 PR – Best Weight
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 8
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 8
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 3,865 steps – 1h 1m 53s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,926 steps – 1h 2m 1s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...

B3rnie said:
Week 5 Health and down to 97.3kg — getting close to 10kg off peak now and the cruise is doing exactly what it's supposed to. The weight is still moving consistently week to week which is a great sign that the body is responding well to the lowered calorie intake.
The big news this week is the left hamstring is nearly back to 100%. It's been holding things back for a little while so to have it come good has made an immediate difference in the legs sessions — both Monday and Wednesday saw new bests on the Single Leg Press hitting 177.5kg and the Lying Leg Curl cracking 100kg for the first time, which is a milestone in itself. The Straight Leg Deadlift also jumped up significantly with the hamstring feeling more comfortable under load.
6 PRs across the week overall with the back and arms sessions also contributing to the total. Added a second cardio session on Friday this week on top of the usual Thursday stair machine, so the total work output is creeping up even as the weight comes down. But this seems to happen fairly easily in the beginning as the lower bodyweight has me feeling energetic purely from having to move less bodyweight day to day. Feeling strong, recovering well, and keen to keep building on this over the coming weeks. The way things seem to feel at this point I actually may grow into this prep as they say.
Click to expand...
good training :D you doing good prs on leg press I see! hack is doing well 180s too! @B3rnie 97 good weight for you!
 
Week 6 Health PRs: 5
Weight 95.8kg 3020cals 320P 300C 60F
300mg Test-E per week (M/W/F)
5iu HGH before bed
2x 15mg SLU-PP-332 (a.m./pre workout)

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 10
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 12 🔥 PR – Best Volume / Best 1RM
Dumbbell Row 1. 100kg x 14 2. 136kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 10 🔥 PR – Best 1RM
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 10 🔥 PR – Best 1RM
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 56kg x 8
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 12
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 10
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,159 steps – 1h 0m 51s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,987 steps – 1h 0m 40s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
 
Week 6 Health and down to 95.8kg — another 1.5kg gone and now over 11kg off peak. The cruise is ticking along perfectly with the weight dropping at a very consistent weekly rate while the training continues to hold up extremely well.
5 PRs this week which is impressive at this stage. The back session on Sunday was the standout — the Iso-Lateral Row jumped to 250.8kg for 12 reps which is a new best for both volume and 1RM, and the Dumbbell Row also hit a new 1RM at 136kg for 12. The back is clearly in a strong place right now. Legs on Monday also produced two new bests with the Hack Squat and Straight Leg Deadlift both moving up in reps at the same weight, showing the hamstring is continuing to come good and strength is building back through the posterior chain.
Two cardio sessions again this week on Thursday and Friday keeping the output up, and the abs work is consistent every session. Overall a very positive week — the body is leaning out, the strength is there, and everything is trending in the right direction heading into the prep as this is the last week of the health phase. I had bloods drawn on Friday morning so results should be back tonight or tomorrow with any luck. They should be good to start prep with but regular bloodwork is a must and the only thing that could possibly be out of range is my AST and ALT levels due to not taking a few days rest before the test.
 
B3rnie said:
Week 6 Health and down to 95.8kg — another 1.5kg gone and now over 11kg off peak. The cruise is ticking along perfectly with the weight dropping at a very consistent weekly rate while the training continues to hold up extremely well.
5 PRs this week which is impressive at this stage. The back session on Sunday was the standout — the Iso-Lateral Row jumped to 250.8kg for 12 reps which is a new best for both volume and 1RM, and the Dumbbell Row also hit a new 1RM at 136kg for 12. The back is clearly in a strong place right now. Legs on Monday also produced two new bests with the Hack Squat and Straight Leg Deadlift both moving up in reps at the same weight, showing the hamstring is continuing to come good and strength is building back through the posterior chain.
Two cardio sessions again this week on Thursday and Friday keeping the output up, and the abs work is consistent every session. Overall a very positive week — the body is leaning out, the strength is there, and everything is trending in the right direction heading into the prep as this is the last week of the health phase. I had bloods drawn on Friday morning so results should be back tonight or tomorrow with any luck. They should be good to start prep with but regular bloodwork is a must and the only thing that could possibly be out of range is my AST and ALT levels due to not taking a few days rest before the test.
Click to expand...
leaning out even more 11kgs is good :D go hard @B3rnie

lets see the bloods as they come in!

@HarleyGuy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @catdadironman @bss @Ohdamn
 
B3rnie said:
Week 6 Health PRs: 5
Weight 95.8kg 3020cals 320P 300C 60F
300mg Test-E per week (M/W/F)
5iu HGH before bed
2x 15mg SLU-PP-332 (a.m./pre workout)

SAT – Chest / Delts
Push Up 1. 40 2. 40 3. 40
Incline Bench Press (Smith Machine) 1. 49kg x 15 2. 149kg x 8
Incline Bench Press (Dumbbell) 1. 56kg x 14 2. 100kg x 12
Chest Fly (Machine) 1. 96kg x 14 2. 178kg x 10
Chest Dip (Weighted) 1. 40kg x 12 2. 60kg x 8
Lateral Raise (Dumbbell) 1. 32kg x 12 2. 44kg x 8
Upright Row (Cable) 1. 21.25kg x 14 2. 70kg x 12
Decline Crunch 1. 50 2. 50 3. 50

SUN – Back / Rear Delts
Pull Up 1. 16 2. 16 3. 16
Lat Pulldown - Close Grip (Cable) 1. 87kg x 14 2. 135kg x 10
Pull Up (Weighted) 1. 10kg x 12 2. 25kg x 8
Iso-Lateral Row (Machine) 1. 170.8kg x 16 2. 250.8kg x 12 🔥 PR – Best Volume / Best 1RM
Dumbbell Row 1. 100kg x 14 2. 136kg x 12 🔥 PR – Best 1RM
Rear Delt Reverse Fly (Machine) 1. 110kg x 14 2. 143kg x 8
Face Pull 1. 47kg x 16 2. 100kg x 10
Decline Crunch 1. 50 2. 50 3. 50

MON – Legs
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 10 🔥 PR – Best 1RM
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 10 🔥 PR – Best 1RM
Decline Crunch 1. 50 2. 50 3. 50

TUE – Arms / Calves
Push Up 1. 40 2. 40 3. 40
Single Arm Tricep Extension (Dumbbell) 1. 28kg x 12 2. 56kg x 8
Triceps Rope Pushdown 1. 35kg x 16 2. 70kg x 8
Preacher Curl (Machine) 1. 49kg x 16 2. 86kg x 12
Seated Incline Curl (Dumbbell) 1. 24kg x 12 2. 52kg x 10
Hammer Curl (Cable) 1. 28kg x 16 2. 80kg x 10
Seated Calf Raise 1. 107.5kg x 20 2. 177.2kg x 12
Standing Calf Raise (Machine) 1. 240kg x 20 2. 310kg x 10
Decline Crunch 1. 50 2. 50 3. 50

WED – Legs 2
Lunge 1. 40 2. 40 3. 40
Hip Adduction (Machine) 1. 193kg x 20 2. 256kg x 12
Hip Abduction (Machine) 1. 193kg x 16 2. 251kg x 10
Leg Extension (Machine) 1. 117kg x 14 2. 178kg x 10
Single Leg Press (Machine) 1. 65kg x 10 2. 177.5kg x 8
Lying Leg Curl (Machine) 1. 60kg x 12 2. 100kg x 8
Hack Squat (Machine) 1. 100kg x 12 2. 180kg x 10
Straight Leg Deadlift 1. 75kg x 14 2. 140kg x 10
Decline Crunch 1. 50 2. 50 3. 50

THU – Cardio / Abs
Stair Machine 4,159 steps – 1h 0m 51s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70

FRI – Cardio / Abs
Stair Machine 3,987 steps – 1h 0m 40s
Crunch 1. 70 2. 70 3. 70
Lying Leg Raise 1. 70 2. 70 3. 70
Click to expand...

B3rnie said:
View attachment 235756
Click to expand...
Looking good mate.

Good bunch of workouts as well.

What's the story with doing 5 days in a row? You wouldn't be better splitting it up with one of your cardio days in between?
 
waggat said:
Looking good mate.

Good bunch of workouts as well.

What's the story with doing 5 days in a row? You wouldn't be better splitting it up with one of your cardio days in between?
Click to expand...
The second cardio workout is actually a rest day but if I feel good I do the extra cardio. Also having my days set the way they are work better for my lifestyle as a working parent with 4 kids. If my routine was staggered with a rest day in the middle just not as good as my Fridays work best for me to catch up on errands if needed.
 
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