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Great TD and gear porn broalso had some gear land from Raptor Team
Awaiting some more test. But about ready to blast nowand first time using HGH! 2iu a day started last night
Veteran Log 2026 Testosterone EQ NPP Peptides Cycle Log - Team Raptor Labs
- Thread starter Trenhead3cc
- Start date
Yeahh solid touchdown from some of the best around @Raptor Labsalso had some gear land from Raptor Team
Awaiting some more test. But about ready to blast now
Brother solid leg session. Love the exercise selection, load and volume. All eliteThursday - Legs & core
@Raptor Rep
And lunch today was 250gm pulled pork , 250gm rice and salad
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 30kg x 14,12,10,8 full depth Romanian Deadlift 4x10–12 110kg x 12,10,8,6 Forcing growth here not dropping for rep range Walking Lunges 3x12–15 12.5kg x 17,14,11 Each leg Leg Curl Machine 3x12–15 60kg x 14,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,16,13 Hanging Leg Raises 3x12–15 17,14.12 Controlled Plank 3x60s 
Core stability, keep hips tucked
Ever utilise pauses or negative tempos for added stimulus?
last week was first week on this and took 6 days to get my legs feel 100 again
Thanks man. Definitely good look HgH
And yeah walking lunges work great and feel good afterwards but during fucking hell
Thanks bro, have in the past but not lately. Maybe once I get into this a bit deeper will mix that in
Really good looking leg workout mate. Pretty much perfect for me in terms of selection and number of exercises. Nice weight on the RDL'S as well.Thursday - Legs & core
@Raptor Rep
And lunch today was 250gm pulled pork , 250gm rice and salad
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 30kg x 14,12,10,8 full depth Romanian Deadlift 4x10–12 110kg x 12,10,8,6 Forcing growth here not dropping for rep range Walking Lunges 3x12–15 12.5kg x 17,14,11 Each leg Leg Curl Machine 3x12–15 60kg x 14,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,16,13 Hanging Leg Raises 3x12–15 17,14.12 Controlled Plank 3x60s Core stability, keep hips tucked
Nice touchdown!also had some gear land from Raptor Team
Awaiting some more test. But about ready to blast now
LevButlerov
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Podcast was great!...went through a similar thing when my kids were young, lack of sleep, too much drinking etc
Good luck for the future
Good luck for the future
Nothing but the very bestalso had some gear land from Raptor Team
Awaiting some more test. But about ready to blast now
Excited to see you blast brother
Thanks broPodcast was great!...went through a similar thing when my kids were young, lack of sleep, too much drinking etc
Good luck for the future
Friday - Back and shoulders
@Raptor Rep
Few increases in numbers compared to last week
@Raptor Rep
Few increases in numbers compared to last week
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Close Grip) | 4xMax | Body weight 23,15,11,9 | |
| Seated Cable Row | 4x10–12 | 90kg x 14,12,10. 80kg x 10 | Squeeze at contraction |
| Lateral Raises | 4x12–15 | 12.5kg x 17,14,12 | Slow eccentric |
| Face Pulls | 3x15–20 | 28.75kg x 21,18,15 | |
| Shrugs - dumbbells, | 3x12–15 | 45kg x 20, 17,15 | Keep shoulders relaxed at bottom |
LevButlerov
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finished your podcast late
@Trenhead3cc thanks for the shout out to the whole EVO family ! love it you've been upgraded to EVO VIP podcast making you a trusted brother
https://www.evolutionary.org/evolutionary-org-672-interview-with-evo-brother-trenhead3cc/
and today good pull ups maxed it!
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri
Finishing up your podcast here in a bit!!
Perfect cardio companion
Brother some serious volume here brother. Love seeing pull ups - underrated and undervalued massively. 25 is incredible
What is @Raptor Labs feeding you??
excellent update as always
Great podcast and great pullups bro! Your pic from your first log post looks amazing, big dense and with abs too! Slow eccentric lateral raises are deadly you are a beast!
Nice workout there mate! Very efficient!
23 BW pull-ups is impressive! So is 90kg seated rows!
Thanks bro, Raptor boys feeding us with the best quality gear!Brother some serious volume here brother. Love seeing pull ups - underrated and undervalued massively. 25 is incredible
What is @Raptor Labs feeding you??
Thanks bro
Thanks bro appreciate it
It was an easy compliment... I look at an avatar pic like that and I think "yup, that there's a trenhead"
Chest and arms
@Raptor Rep
Plus some food picks from the weekend
Feel like the 2iu of HGH sleep has been great! Sleeping like a log.
@Raptor Rep
Plus some food picks from the weekend
Feel like the 2iu of HGH sleep has been great! Sleeping like a log.
| Exercise | Sets x Reps | Weight | Notes |
| Incline Dumbbell Press | 3x8–12 | 45kg x 9. 42.5kgx8. 40kgx8 | Full chest contractions |
| Pec fly | 3x12–15 | 60kg x 13.11. 52.5kg x12 | Mind-muscle, slow squeeze |
| Barbell Curl | 3x10–12 | 40kg x 14,10, 35kgx13 | |
| Triceps Pushdowns | 3x12–15 | 40kg x15,12,10 | |
| Dumbbell Hammer Curl | 3x12–15 | 12.5kg x17,14,11 | Weight up next session |
| Rope overhead extension | 3x12-15 | 21.25kg x 15, |
Attachments
Thanks broNice session update brother and just love the food porn
love some god grub fkn made me hungry
LevButlerov
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Back & biceps
@Raptor Rep
Some increases on dumbbell rows. Extra couple reps than couple weeks ago. 4 x sets at 40kg rather than 2 at 40kg and 2 at 35kg
wife surprised me and made me a couple pre workout breakfast meals. Bit too much milk, and chocolate But loved the gesture.
anything I don’t have to make myself tastes so much better
@Raptor Rep
Some increases on dumbbell rows. Extra couple reps than couple weeks ago. 4 x sets at 40kg rather than 2 at 40kg and 2 at 35kg
wife surprised me and made me a couple pre workout breakfast meals. Bit too much milk, and chocolate But loved the gesture.
anything I don’t have to make myself tastes so much better
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Wide Grip) | 4x8–12 | Body weight- 17,12,9,6 | Focus on slow eccentric, full stretch |
| Lat Pulldown (Neutral Grip) | 4x10–12 | 80kg x 14,10,8. 70kg x 10 | |
| Single-Arm Dumbbell Row | 4x10–12 | 40kg x 14,12,10,8 | Full contraction, keep torso stable |
| Face Pulls | 3x15–20 | 40kg x 19,17,15 | |
| Barbell Curl | 3x10–12 | 40kg x 14,10. 35kg x 10 | Controlled, no swinging |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 12. 12.5kg x 12,10 | Focus on peak contraction |
Attachments
nice work man, 17 reps for pull ups is good - have you done weighted pull ups yet? They can be humbling!
Not yet bro, I could for the first set. But the time mucking around with it. Im still trying to get decent numbers on my 4th set.
Once I get above 20 consistently I will go the weighted for all sets
LevButlerov
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huge pull ups love the 17 rep set AMAZING!
Love this update bro. Great session and load / volume on point
Always nice when the ladies take care of their man
Love this update bro. Great session and load / volume on point
Always nice when the ladies take care of their man
been well taken care of lately 
Man I’m up too early for the Mrs to make me anything! And tbh I tend to workout fasted anyway first thing
Haha was made the night before
Chest and Shoulders
@Raptor Rep
Time for the cycle to start
Numbers much the same this week , had to really push on a couple to match it
Also time for the cycle to really start now!
@Raptor Rep
Time for the cycle to start
Numbers much the same this week , had to really push on a couple to match it
Also time for the cycle to really start now!
| Exercise | Sets x Reps | Weight | Notes |
| Incline Dumbbell Press | 4x8–12 | 42.5kg x 13, 8, 37.5kg x 8, 7 | Full range |
| Flat Dumbbell Press | 3x10–12 | 37.5kg x 10 , 35kg x 10, 8 | Slow negatives, feet on bench |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 12.5kg x 17, 13 , 11 | Stretch at top, squeeze at bottom |
| Overhead Press (plate loaded) | 4x8–10 | 50kg x 15, 12, 10, 8 | keep elbows under wrists |
| Lateral Raises | 4x12–15 | 12.5kg x 16,13,11,9 | Focus on shoulder width, pause at top |
| Rear Delt Fly | 3x15–20 | 36kg x 17, 15, 12 | Scapular retraction, mind-muscle connection |
Attachments
Chest and Shoulders
@Raptor Rep
Time for the cycle to start
Numbers much the same this week , had to really push on a couple to match it
Also time for the cycle to really start now!
Exercise Sets x Reps Weight Notes Incline Dumbbell Press 4x8–12 42.5kg x 13, 8, 37.5kg x 8, 7 Full range Flat Dumbbell Press 3x10–12 37.5kg x 10 , 35kg x 10, 8 Slow negatives, feet on bench Cable Fly (High → Low) (wide station) 3x12–15 12.5kg x 17, 13 , 11 Stretch at top, squeeze at bottom Overhead Press (plate loaded) 4x8–10 50kg x 15, 12, 10, 8 keep elbows under wrists Lateral Raises 4x12–15 12.5kg x 16,13,11,9 Focus on shoulder width, pause at top Rear Delt Fly 3x15–20 36kg x 17, 15, 12 Scapular retraction, mind-muscle connection
LevButlerov
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cycle start is going to be awesome cant waitChest and Shoulders
@Raptor Rep
Time for the cycle to start
Numbers much the same this week , had to really push on a couple to match it
Also time for the cycle to really start now!
Exercise Sets x Reps Weight Notes Incline Dumbbell Press 4x8–12 42.5kg x 13, 8, 37.5kg x 8, 7 Full range Flat Dumbbell Press 3x10–12 37.5kg x 10 , 35kg x 10, 8 Slow negatives, feet on bench Cable Fly (High → Low) (wide station) 3x12–15 12.5kg x 17, 13 , 11 Stretch at top, squeeze at bottom Overhead Press (plate loaded) 4x8–10 50kg x 15, 12, 10, 8 keep elbows under wrists Lateral Raises 4x12–15 12.5kg x 16,13,11,9 Focus on shoulder width, pause at top Rear Delt Fly 3x15–20 36kg x 17, 15, 12 Scapular retraction, mind-muscle connection
@Trenhead3cc @Allupfromhere @Pigsy @Dreamer @waggat @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
refresh me on your cycle brother - test/npp ?cycle start is going to be awesome cant wait
@Allupfromhere @Pigsy @Dreamer @waggat @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
Good looking workout mate. 42.5's on incline DB is awesome!Chest and Shoulders
@Raptor Rep
Time for the cycle to start
Numbers much the same this week , had to really push on a couple to match it
Also time for the cycle to really start now!
Exercise Sets x Reps Weight Notes Incline Dumbbell Press 4x8–12 42.5kg x 13, 8, 37.5kg x 8, 7 Full range Flat Dumbbell Press 3x10–12 37.5kg x 10 , 35kg x 10, 8 Slow negatives, feet on bench Cable Fly (High → Low) (wide station) 3x12–15 12.5kg x 17, 13 , 11 Stretch at top, squeeze at bottom Overhead Press (plate loaded) 4x8–10 50kg x 15, 12, 10, 8 keep elbows under wrists Lateral Raises 4x12–15 12.5kg x 16,13,11,9 Focus on shoulder width, pause at top Rear Delt Fly 3x15–20 36kg x 17, 15, 12 Scapular retraction, mind-muscle connection
Cycle is very similar to mine which I just started. IS it the 350 test, 150 EQ and 200 NPP you listed at the start of the log?
LevButlerov
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Thanks bro!
375 test , 150eq , 200npp
Npp won’t come in straight away.
Also get bloods to see how the e2 is once eq about peaked.
As above. Doing 375 test. 0.5ml test e 3 x a week . Easier to manage
My brother
LevButlerov
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going to be easy on the cycle
Legs & core
@Raptor Rep
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| Squats - pendulum | 4x8–12 | 30kg x 14,12,10,8 | full depth |
| Romanian Deadlift | 4x10–12 | 110kg x 13,10,8,6 | Forcing growth here not dropping weight for rep range |
| Walking Lunges | 3x12–15 | 12.5kg x 17,14,12 | Each leg |
| Leg Curl Machine | 3x12–15 | 60kg x 15,12,10 | Focus on contraction |
| Standing Calf Raise | 3 x 12-15 | 155kg x 20,16,13 | |
| Hanging Leg Raises | 3x12–15 | 17,14,12 | Controlled |
| Plank | 3x60s | |
Attachments
Great leg session bro. Walking LungesLegs & core
@Raptor Rep
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 30kg x 14,12,10,8 full depth Romanian Deadlift 4x10–12 110kg x 13,10,8,6 Forcing growth here not dropping weight for rep range Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 15,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 20,16,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s
stuff of nightmares.
LevButlerov
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planks and walking lunges crazy maxLegs & core
@Raptor Rep
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 30kg x 14,12,10,8 full depth Romanian Deadlift 4x10–12 110kg x 13,10,8,6 Forcing growth here not dropping weight for rep range Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 15,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 20,16,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s
love the squats and big 110 deads wow! @Trenhead3cc Clean meal!
@Raptor Rep
Breakfast - overnight wheatbix, yoghurt protein powder banana and honey
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Close Grip) | 4xMax | Body weight 21,16,12,10 | |
| Seated Cable Row | 4x10–12 | 90kg x 14,12,10,8 | Squeeze at contraction |
| Lateral Raises | 4x12–15 | 12.5kg x 17,15,13,11 | Slow eccentric |
| Face Pulls | 3x15–20 | 40kg x 21,16,14 | |
| Shrugs - dumbbells, | 3x12–15 | 50kg x 20,17,14 | Each hand. Keep shoulders relaxed at bottom |
| treadmill | Max incline | 15min |
Attachments
LevButlerov
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Team Raptor! nice close pull ups and love your cardio close
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
Perfectly setup leg workout for me there mate.Legs & core
@Raptor Rep
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 30kg x 14,12,10,8 full depth Romanian Deadlift 4x10–12 110kg x 13,10,8,6 Forcing growth here not dropping weight for rep range Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 15,12,10 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 20,16,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s
Crazy number of pull-ups and 90kg on seated row is impressive as well!
Great session brother love the way you focus on squeeze and slow contractions
Thanks bro
Tuesday
Chest and shoulders
@Raptor Rep
Few meals over last couple days
It was Easter - so some few extra carbs
Chest and shoulders
@Raptor Rep
Few meals over last couple days
It was Easter - so some few extra carbs
| Exercise | Sets x Reps | Weight | Notes |
| Incline Dumbbell Press | 4x8–12 | 42.5kg x 12,9 37.5kg x 10,8 | Full range |
| Flat Dumbbell Press | 3x10–12 | 35kg x 12,10, 8 | Slow negatives, feet on bench |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 12.5kg x 15,12,10 | Stretch at top, squeeze at bottom |
| Overhead Press (plate loaded) | 4x8–10 | 50kg x 15, 13, 10, 8 | keep elbows under wrists |
| Lateral Raises | 4x12–15 | 12.5kg x 17,14,11,9 | pause at top |
| Rear Delt Fly | 3x15–20 | 36kg x 17, 15, 12 |
Attachments
Love this session brother. nice volume and pushing some good load
Easter is a great time of year to be human for a day
Food looks great. I took 2 days off tracking and just went with the flow personally.Love the log
Food lookijg fantastic brother, training sessions are beast and only climbing.
Looking solid AF too!!
Gotta be happy with this kind of momentum building
Need to look into a session down our way bruz
Looking solid AF too!!
Gotta be happy with this kind of momentum building
Need to look into a session down our way bruz
Solid session brother and meals look delicious. Killing it man
Thanks bro! Yeah no tracking just eating which was good!Love this session brother. nice volume and pushing some good load
Easter is a great time of year to be human for a day
Love the log
Thanks bro!!Food lookijg fantastic brother, training sessions are beast and only climbing.
Looking solid AF too!!
Gotta be happy with this kind of momentum building
Need to look into a session down our way bruz
Yeah bro maybe once I put some NPP in I will come for a session, aim for end next month and will work around a RDO of yours or day off. I will take annual
Thanks broSolid session brother and meals look delicious. Killing it man
. You are killing it also. Raptor fam
Thanks broGreat update brother. Love the food porn
LevButlerov
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Wednesday - Legs & core
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
| Exercise | Sets x Reps | Weight | Notes |
| Squats - pendulum | 4x8–12 | 35kg x 14,12,10 | full depth |
| Romanian Deadlift | 4x10–12 | 100kg 14,11,9,7 | |
| Walking Lunges | 3x12–15 | 12.5kg x 17,14,12 | Each leg |
| Leg Curl Machine | 3x12–15 | 60kg x 17,13,11 | Focus on contraction |
| Standing Calf Raise | 3 x 12-15 | 155kg x 18,15,13 | |
| Hanging Leg Raises | 3x12–15 | 17,14,12 | Controlled |
| Plank | 3x60s | | Core stability, keep hips tucked |
Attachments
Great update bro. Yes at 6'4" Deadlifts do have their moments.Wednesday - Legs & core
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 35kg x 14,12,10 full depth Romanian Deadlift 4x10–12 100kg 14,11,9,7 Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 17,13,11 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,15,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
LevButlerov
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pushing hard this wedWednesday - Legs & core
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 35kg x 14,12,10 full depth Romanian Deadlift 4x10–12 100kg 14,11,9,7 Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 17,13,11 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,15,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
congrats on the romanian deads up 10 is a win! @Trenhead3cc @BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
Solid update brother. Nice work all round. Progression = gainsWednesday - Legs & core
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 35kg x 14,12,10 full depth Romanian Deadlift 4x10–12 100kg 14,11,9,7 Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 17,13,11 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,15,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
oooh those pendulums are killer!
Congrats on the progressions brother awesome workWednesday - Legs & core
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 35kg x 14,12,10 full depth Romanian Deadlift 4x10–12 100kg 14,11,9,7 Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 17,13,11 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,15,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
Thanks bro, can’t not progress when fueled by the best
AbsolutelyThanks bro, can’t not progress when fueled by the best
insane progress my broWednesday - Legs & core
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 35kg x 14,12,10 full depth Romanian Deadlift 4x10–12 100kg 14,11,9,7 Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 17,13,11 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,15,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
Awesome workout mate. Pretty much perfectly balanced for me. Nice work on the pendulum squats. 100kg for 14 reps on the RDL's is good going as well. Those reps on the walking lunges would be tough too!Wednesday - Legs & core
@Raptor Rep
Increased the pendulum today by 5kg and got same reps.
Lowered the Romanian deadlift by 10kg to 100kg. I find deadlifts pretty awkward at 6ft2 as a lot of tall people would find.
Also leg curl reps are up so increase weight next session
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 35kg x 14,12,10 full depth Romanian Deadlift 4x10–12 100kg 14,11,9,7 Walking Lunges 3x12–15 12.5kg x 17,14,12 Each leg Leg Curl Machine 3x12–15 60kg x 17,13,11 Focus on contraction Standing Calf Raise 3 x 12-15 155kg x 18,15,13 Hanging Leg Raises 3x12–15 17,14,12 Controlled Plank 3x60s Core stability, keep hips tucked
Back & biceps
@Raptor Rep
Trained the legs 6am. And Was falling asleep on the couch at 730pm but got to the gym at 8pm for below as I knew I couldn’t train the next morning.
Pull ups are increasing
@Raptor Rep
Trained the legs 6am. And Was falling asleep on the couch at 730pm but got to the gym at 8pm for below as I knew I couldn’t train the next morning.
Pull ups are increasing
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Wide Grip) | 4x8–12 | Body weight- 18,13,10,8 | Focus on slow eccentric, full stretch |
| Lat Pulldown (Neutral Grip) | 4x10–12 | 80kg x 14,12,10,8 | |
| Single-Arm Dumbbell Row | 4x10–12 | 40kg x 14,12,10,8 | Full contraction, keep torso stable |
| Face Pulls | 3x15–20 | 40kg x 22,18,15 | |
| Barbell Curl | 3x10–12 | 40kg x 14,10. 35kg x 10 | Controlled, no swinging |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 12. 12.5kg x 12,10 | Focus on peak contraction |
Nice work. I can’t imagine doing legs and back/biceps same day
.
Putting in the hard work brother
Friday
Chest and arms
@Raptor Rep
Chest and arms
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| MTS Incline press | 3x8–12 | 50kg x 14, 11, 8 | Weight per side |
| Pec fly | 3x12–15 | 60kg x 16,13,11 | slow squeeze |
| Decline cable press | 3 x 12-15 | 35kg x 16,13,11 | Weight per side |
| Barbell Curl | 3x10–12 | 40kg x 15,11,8 | |
| Triceps Pushdowns | 3x12–15 | 40kg x16,12,10 | |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 16,12, 10 | |
| Rope overhead extension | 3x12-15 | 21.25kg x 16,14,11 |
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Solid update bother. Great rep's on all the exercises legend
Solid work brother, loge the way you mapped out those exercises. That a pb on the incline press?
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Thanks bro , Nah same weight on the mts as previously , may of got 1 or so more reps this time.
It’s dumbbells I’m on 42.5kg will push it up in couple weeks
Thanks legend!Solid update bother. Great rep's on all the exercises legend
Thanks bro
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looking great my bro!
Monday -Back & biceps
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Some weights increasing by 1 rep across all sets. Look to increase next week
Just some food and meal prep last couple days
@Raptor Rep
Some weights increasing by 1 rep across all sets. Look to increase next week
Just some food and meal prep last couple days
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Wide Grip) | 4x8–12 | Body weight- 19,14,10,7 | Focus on slow eccentric, full stretch |
| Lat Pulldown (Neutral Grip) | 4x10–12 | 80kg x 15,12,10,8 | |
| Single-Arm Dumbbell Row | 4x10–12 | 40kg x 15,13,11,9 | Full contraction, keep torso stable |
| Face Pulls | 3x15–20 | 40kg x 22,18,15 | |
| Barbell Curl | 3x10–12 | 40kg x 14,10.8 | Controlled, no swinging |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 14. 12.5kg x 13,10 | Focus on peak contraction |
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thanks broNice log update bro. Fabulous food porn
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Tuesday
Chest and shoulders
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Chest and shoulders
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| Exercise | Sets x Reps | Weight | Notes |
| Incline smith press | 4x8–12 | 110kg x 11,9. 90kg x 11,8 | |
| Flat machine press | 3x10–12 | 90kg x 15,13,11 | Slow negatives |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 15kg x 14,12,10 | Stretch at top, squeeze at bottom |
| Overhead Press (plate loaded) | 4x8–10 | 80kg x 10,8. 40kg x 16,13 | |
| Lateral Raises | 4x12–15 | 12.5kg x 17,14,11,9 | pause at top |
| Rear Delt Fly | 3x15–20 | 36kg x 17, 14,12 |
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