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I always enjoy your updates. The training is so simple but yet so effective and you didn't go too crazy as well on the shoulders. @Trenhead3cc
Veteran Log 2026 Testosterone EQ NPP Peptides Cycle Log - Team Raptor Labs
- Thread starter Trenhead3cc
- Start date
weights really getting up there brother
Can't wait to hear how the HGH goes for you. I am curious if you get the vived dreams. I be getting some crazy ass dreams and remember them. I be like questioning myself sometimes did that happen or was that a dream.also 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
It’s going well so far bro, yeah some vivid dreams similar to when I did take mk677
Nice I hope u get some freaky ones like I did. It's weird I get freaky ones and my wife gets ones and she wakes up mad at me for her dreams.
Thanks bro, physique feels like it’s really changing on this cycle. Training is different to previous 6 months where just 2 working sets now I’m doing 3-4.
Adding HGH about 7 weeks ago is making a difference too.
Hahah I cheat on her in her dreams at least a few times a year and cop it like I actually did. But I do get some freaky dreams too .
it is always fun to train with hgh
Glad you are feeling good on it. I love the recovery on HGH. All-around life just feels better on HGH in my opinion. I am 50 years old so it helps so much more for life in general.
i'm not on hgh right now. have in the past. probably will mess around with it more in my 50's
Of I thought Trenhead said he was on it. I thought I was responding to him. But Heck yeah, being a guy that is 50 I like the stuff. Definitely makes me feel better. Not sure if it's just because I get better sleep or just better recovery in general. Either way it just makes me feel better in daily life.
i'll probably hit a low dosage 1iu 5x a week or something
@Trenhead3cc Nice training update bro!
Back and shoulders
@Raptor Rep
Not a bad session, felt great, pump is good
@Raptor Rep
Not a bad session, felt great, pump is good
| Exercise | Sets x Reps | Weight | Notes |
| pull-ups (wide grip) | 4 x max | Body weight 22,16,12,10 | |
| Pull-Ups (Close Grip) | 3x max | Body weight 15,12,10 | |
| Seated Cable Row | 4x10–12 | 90kg x 15,13,11,9 | Squeeze at contraction |
| upright rows - smith machine | 3x12-15 | 50kg x 15,12,10 | |
| Lateral Raises | 4x12–15 | 15kg x 15. 12.5kg x 15,13,11 | Slow eccentric |
| Face Pulls | 3x15–20 | 40kg x 23,20,17 | |
| Shrugs - smith machine | 3x15-20 | 110kg x 22,18,15 | Each hand. Keep shoulders relaxed at bottom |
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Thanks bro, trying to grow a big back. And lately my back feels much more dense having changed lat pull downs to pull ups and hitting more setsNice session with 2 different pullups bro. Food porn is gorgeous
LevButlerov
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great session and that food looks good brother
Chest , triceps
@Raptor Rep
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| MTS incline press | 4x8–12 | 55kg x 13,11,9,7 | Each side |
| Flat machine press | 3x10–12 | 75kg x 14, 12,10 | Slow negatives |
| Chest fly machine | 3 x12-15 | 60kg x 15,13,11 | |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 15kg x 15,12,10 | Stretch at top, squeeze at bottom |
| Cable fly (low → high) (wide station) | 3 x 12-15 | 10kg x 13,11,10 | |
| Tricep push down(straight bar) | 3x12-15 | 40kg x 17,15,12 | |
| Overhead rope extension | 3x12-15 | 25kg x 12. 21.25kg x 15,12 | |
| Reverse curls | 3x15–20 | 21.25kg x 14,12,10 | |
| push ups | 3 x max | 52, 33, 22 |
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Great session bro. Looking lean and defined and completely balanced brother, nice
LevButlerov
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abs coming in nicely and good size on you
thick! love the flat press 75 with slow negatives is the WIN! @Trenhead3cc i keep tagging you in posts, should I pause for now or keep going?
Thanks Bro!abs coming in nicely and good size on you
i keep tagging you in posts, should I pause for now or keep going?
And bro Just Keep tagging me. I commented on multiple last night. And now I see a heap more , I will get to them
Thanks bro!Nix
Awesome Session brother. Killing it.
Looking incredible. Lean and full
physique coming a long nicely bro!
I'd have you cut back a little on total volume
Agree , today was a little bit extra!
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@Trenhead3cc I'm very impressed with this training. The chest and triceps look fantastic and the push-ups also are amazing.
I'm liking the different exercises that you're doing. @Trenhead3cc I got a lot of love and respect for this hard work that you put together.
Training this morning
Back and biceps
@Raptor Rep
Back and biceps
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| Pull ups - body weight | 4x8–12 | 21,15,11,9 | . |
| close grip lat pull down | 3x8-12 | 80kg x 15,13,10 | |
| T bar Row - wide | 3 x 8-12 | 80kg x 14,12,10 | |
| T bar row - close | 3x8-12 | 85kg x 14,12,9 | . |
| Face pulls | 3x15-20 | 40kg x 24,21,19 | Time to increase weight |
| Roman chair | 3 x15-20 | 32kg x 24,20,17 | Holding 2 x 16kg kettles |
| Barbell curl | 3 x 8-12 | 40kg x 15,12,10 | |
| Hammer curl | 3 x 8-12 | 15kg x 16,13,10 |
Good job finishing up the workout with some push-ups. That's always an easy one to do and it goes a long way with the chest. @Trenhead3cc
@Trenhead3cc Bro's outstanding work on this. The cable flies are on point. I like the overhead rope extensions too. Flat machine press also fun.
The exercise layout looks really good. I like the T-bar rows and I like the face pulls. This is a great training session. @Trenhead3cc
Nice session you had brother. Love the different T-bar row versions in the same workout. Hardcore
@Trenhead3cc killer work big fella. The physique is coming along nicely.
@Trenhead3cc Smashed it bro!
Legs and core
@Raptor Rep
@Raptor Rep
| Exercise | Sets x Reps | Weight | Notes |
| Squats - pendulum | 4x8–12 | 40kg x 14,12,10,8 | full depth |
| Leg extensions | 4x12-15 | 80kg x 16,13,11 | Controlled |
| Walking Lunges | 3x12–15 | 17.5kg x skipped today | Each leg |
| Leg Curl Machine | 3x12–15 | 67.5kg x 17,14,12 | Focus on contraction |
| Hip adductors | 3x15-20 | 42kg x 21,18,15 | |
| Standing Calf Raise | 3 x 15-20 | 155kg x failure x 3 | Lost count |
| Hanging Leg Raises | 3x12–15 | 18,14,11 | Controlled |
| Plank | 3x60s |  | Core stability, keep hips tucked |
Nice training update brother. Decent pendulum squats broLegs and core
@Raptor Rep
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 16,13,11 Controlled Walking Lunges 3x12–15 17.5kg x skipped today Each leg Leg Curl Machine 3x12–15 67.5kg x 17,14,12 Focus on contraction Hip adductors 3x15-20 42kg x 21,18,15 Standing Calf Raise 3 x 15-20 155kg x failure x 3 Lost count Hanging Leg Raises 3x12–15 18,14,11 Controlled Plank 3x60s Core stability, keep hips tucked
Shoulders
@Raptor Rep
Last session in this gym before moving to the new gym. Keen for a scenery change
@Raptor Rep
Last session in this gym before moving to the new gym. Keen for a scenery change
| Exercise | Sets x Reps | Weight |
| rear delt flys - cable station | 4x15-20 | 8.75kg x 22,20, |
| Shoulder military press | 4x12-15 | 60kg x 17,14,12, |
| Dumbbell lateral raises | 3x12-15 | 15kg x 15,13,11 |
| Front delt raise (seated single dumbbell Charles glass variation) | 3 x 12-15 | 25kg x 16,13,11 |
| Upright rows - smith machine | 3x12-15 | 50kg x 17,15,13 |
| Shrugs - smith machine | 3x max | 110kg x 21,17,14 |
| Cardio - stair master | 6-7 pace | 15min |
Nice quick update brotherShoulders
@Raptor Rep
Last session in this gym before moving to the new gym. Keen for a scenery change
Exercise Sets x Reps Weight rear delt flys - cable station 4x15-20 8.75kg x 22,20, Shoulder military press 4x12-15 60kg x 17,14,12, Dumbbell lateral raises 3x12-15 15kg x 15,13,11 Front delt raise (seated single dumbbell Charles glass variation) 3 x 12-15 25kg x 16,13,11 Upright rows - smith machine 3x12-15 50kg x 17,15,13 Shrugs - smith machine 3x max 110kg x 21,17,14 Cardio - stair master 6-7 pace 15min
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walking lunges are crazy hard but you skipped probably smart moveLegs and core
@Raptor Rep
Exercise Sets x Reps Weight Notes Squats - pendulum 4x8–12 40kg x 14,12,10,8 full depth Leg extensions 4x12-15 80kg x 16,13,11 Controlled Walking Lunges 3x12–15 17.5kg x skipped today Each leg Leg Curl Machine 3x12–15 67.5kg x 17,14,12 Focus on contraction Hip adductors 3x15-20 42kg x 21,18,15 Standing Calf Raise 3 x 15-20 155kg x failure x 3 Lost count Hanging Leg Raises 3x12–15 18,14,11 Controlled Plank 3x60s Core stability, keep hips tucked
but good squats on pnedulumstrong laterals :d and i like your smith work! @Trenhead3ccShoulders
@Raptor Rep
Last session in this gym before moving to the new gym. Keen for a scenery change
Exercise Sets x Reps Weight rear delt flys - cable station 4x15-20 8.75kg x 22,20, Shoulder military press 4x12-15 60kg x 17,14,12, Dumbbell lateral raises 3x12-15 15kg x 15,13,11 Front delt raise (seated single dumbbell Charles glass variation) 3 x 12-15 25kg x 16,13,11 Upright rows - smith machine 3x12-15 50kg x 17,15,13 Shrugs - smith machine 3x max 110kg x 21,17,14 Cardio - stair master 6-7 pace 15min
Skipped lunges only due to time constraintswalking lunges are crazy hard but you skipped probably smart move
strong laterals :d and i like your smith work! @Trenhead3cc
new gym a big upgrade bro?Shoulders
@Raptor Rep
Last session in this gym before moving to the new gym. Keen for a scenery change
Exercise Sets x Reps Weight rear delt flys - cable station 4x15-20 8.75kg x 22,20, Shoulder military press 4x12-15 60kg x 17,14,12, Dumbbell lateral raises 3x12-15 15kg x 15,13,11 Front delt raise (seated single dumbbell Charles glass variation) 3 x 12-15 25kg x 16,13,11 Upright rows - smith machine 3x12-15 50kg x 17,15,13 Shrugs - smith machine 3x max 110kg x 21,17,14 Cardio - stair master 6-7 pace 15min
@Trenhead3cc great updates....keep it up.....Shoulders
@Raptor Rep
Last session in this gym before moving to the new gym. Keen for a scenery change
Exercise Sets x Reps Weight rear delt flys - cable station 4x15-20 8.75kg x 22,20, Shoulder military press 4x12-15 60kg x 17,14,12, Dumbbell lateral raises 3x12-15 15kg x 15,13,11 Front delt raise (seated single dumbbell Charles glass variation) 3 x 12-15 25kg x 16,13,11 Upright rows - smith machine 3x12-15 50kg x 17,15,13 Shrugs - smith machine 3x max 110kg x 21,17,14 Cardio - stair master 6-7 pace 15min
Yeah should be bro . Been a couple year at current gym. Keen to go somewhere different
LevButlerov
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thats fine I thought it was injury
so this is positive
Chest shoulders
@Raptor Rep
New gym - 1st session
Yes! Prob a little too much volume but was keen to train in the new environment.
PB ! 1st time pushing to 50kg incline dumbbells - 11 reps first set (no spotter )
A milestone I was chasing for ages. But also didn’t want to prematurely go for it. Very happy with 11 x reps
Chest , shoulders
@Raptor Rep
New gym - 1st session
Yes! Prob a little too much volume but was keen to train in the new environment.
PB ! 1st time pushing to 50kg incline dumbbells - 11 reps first set (no spotter )
A milestone I was chasing for ages. But also didn’t want to prematurely go for it. Very happy with 11 x reps
Chest , shoulders
| Exercise | Sets x Reps | Weight | Notes |
| Incline dumbbell press | 3x8–12 | 50kg x 11,7 40kg x 15 | Each side |
| Flat machine press | 3x10–12 | 89kg x 14,12,10 | Slow negatives |
| ISO-lateral decline press | 3x10-12 | 90kg x14,12,10 | |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 16.5kg x 15,13,11 | Stretch at top, squeeze at bottom |
| Cable fly (low → high) (narrow station) | 3 x 12-15 | 11.25kg x 14,12,10 | |
| Overhead Press (Olympic bar) | 3 x 8-12 | 60kg x 14,11,8 | |
| Lateral Raises dumbbell | 3 x 12-15 | 15kg x 17,14,12 | pause at top |
| Rear Delt Fly | 3x15–20 | 47kg x 22,18,15 |
Great session brother. Super lift with 50s
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pumping it hard
50s are killer relaly well done
Thanks broGreat session brother. Super lift with 50s
Thanks levpumping it hard
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Back and bis
@Raptor Rep
Keep forgetting to take photos of food. Some times it’s finished or it’s half gone before I realise.
Sometimes too excited to eat!
nothing beats some good red meat. Had some leftovers aswell . Cooked over smoked coals
@Raptor Rep
Keep forgetting to take photos of food. Some times it’s finished or it’s half gone before I realise.
Sometimes too excited to eat!
nothing beats some good red meat. Had some leftovers aswell . Cooked over smoked coals
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Wide Grip) | 4x8–12 | Body weight- 20,15,12,9 | Focus on slow eccentric, full stretch |
| Lat Pulldown (close grip) | 4x10-14 | 82kg x 15,13,11,10 | |
| Close grip cable row | 3x8-12 | 89kg x 14,12,9 | Full contraction, keep torso stable |
| Wide grip rows | 3 x 8-12 | 75kg x 15,13,10 | |
| Face Pulls | 3x15–20 | 41.25kg x 20,17,15 | |
| Barbell Curl | 3x10–12 | 40kg x 15,12,9 | Controlled, no swinging |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 15,12,10 | Focus on peak contraction |
Attachments
Nice update brother. Solid training as usual. Food looks utterly delicious, what's left of it anyway
LevButlerov
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@Kopite67 I just cooked up some good red meat myself. Very good stuff. It's really expensive though but I cooked up over two pounds of it.
Nice marbling on the beef
Too expensive! Price of red meat gone through the roof last few years!
I save grocery bills fishing
Bros, that meat looks really good. Hell yeah, I could eat that every day. @Trenhead3cc
Man, this is a good set up, very easy to follow. @Trenhead3cc I like the lat pull-downs and the different row grips.
fkn leveling up brother and that meat looks fkn unreal
@Trenhead3cc great work on this and I love some nice meat cooked over some smoked coals if cooked the correct way. There's nothing better
I just read that red meat has doubled in price over the past two years. Insane stuff
I'm sure the cattle farmers are happy. @Trenhead3cc
Pretty sure they see f all and it’s the supermarkets making a killing . In Aus. Only really have 2 x major real supermarket chains (full size offering). The 3rd would be Aldi. Too much of a monopoly on the Australian people
Second session of the day
6am was back and bis. Tonight 9pm was legs . As no training tomorrow morning had to get it in
@Raptor Rep
1st week in new gym.
Getting used to the different equipment. Still navigating with a few lifts this week to get my weights back in order. Gym is full of hammer strength and life fitness gear. Australian barbell Olympic weights.
Got to say the hammer strength pendulum is amazing. Used 4-5 different pendulum squat machines before and this one is by far the best.
6am was back and bis. Tonight 9pm was legs . As no training tomorrow morning had to get it in
@Raptor Rep
1st week in new gym.
Getting used to the different equipment. Still navigating with a few lifts this week to get my weights back in order. Gym is full of hammer strength and life fitness gear. Australian barbell Olympic weights.
Got to say the hammer strength pendulum is amazing. Used 4-5 different pendulum squat machines before and this one is by far the best.
| Exercise | Sets x Reps | Weight | Notes |
| Squats - pendulum (hammer strength) | 4x8–12 | 37kgx15. 57kgx15 67kgx15,15 | full depth |
| Incline leg press | 3 x 8-12 | 320kg x 13,10,8 | |
| Leg extensions | 3x12-15 | 82kgx 16,14,11 | Controlled |
| Leg Curl Machine | 3x12–15 | 74kg x 15,12,9 | Focus on contraction |
| Hip adductors | 3x15-20 | 72.5kg x 19,16,14 | |
| Standing Calf Raise | 4 x 15-20 | 155kg x 34. 195kg x 19,17,14 | |
| Hanging Leg Raises | 3x12–15 | 19,14,11 | Controlled |
| Plank | 3x60s | | Core stability, keep hips tucked |
New gym seems to have some epic new shit to play with brother. Pendulum was a great lift aas was the leg press that followed it. Very hardcoreSecond session of the day
6am was back and bis. Tonight 9pm was legs . As no training tomorrow morning had to get it in
@Raptor Rep
1st week in new gym.
Getting used to the different equipment. Still navigating with a few lifts this week to get my weights back in order. Gym is full of hammer strength and life fitness gear. Australian barbell Olympic weights.
Got to say the hammer strength pendulum is amazing. Used 4-5 different pendulum squat machines before and this one is by far the best.
Exercise Sets x Reps Weight Notes Squats - pendulum (hammer strength) 4x8–12 37kgx15. 57kgx15 67kgx15,15 full depth Incline leg press 3 x 8-12 320kg x 13,10,8 Leg extensions 3x12-15 82kgx 16,14,11 Controlled Leg Curl Machine 3x12–15 74kg x 15,12,9 Focus on contraction Hip adductors 3x15-20 72.5kg x 19,16,14 Standing Calf Raise 4 x 15-20 155kg x 34. 195kg x 19,17,14 Hanging Leg Raises 3x12–15 19,14,11 Controlled Plank 3x60s Core stability, keep hips tucked
Second session of the day
6am was back and bis. Tonight 9pm was legs . As no training tomorrow morning had to get it in
@Raptor Rep
1st week in new gym.
Getting used to the different equipment. Still navigating with a few lifts this week to get my weights back in order. Gym is full of hammer strength and life fitness gear. Australian barbell Olympic weights.
Got to say the hammer strength pendulum is amazing. Used 4-5 different pendulum squat machines before and this one is by far the best.
Exercise Sets x Reps Weight Notes Squats - pendulum (hammer strength) 4x8–12 37kgx15. 57kgx15 67kgx15,15 full depth Incline leg press 3 x 8-12 320kg x 13,10,8 Leg extensions 3x12-15 82kgx 16,14,11 Controlled Leg Curl Machine 3x12–15 74kg x 15,12,9 Focus on contraction Hip adductors 3x15-20 72.5kg x 19,16,14 Standing Calf Raise 4 x 15-20 155kg x 34. 195kg x 19,17,14 Hanging Leg Raises 3x12–15 19,14,11 Controlled Plank 3x60s Core stability, keep hips tucked
Two sessions in one day and still moving serious weight
Nice work bruz!! Is this the that new gym down your way you in now?Second session of the day
6am was back and bis. Tonight 9pm was legs . As no training tomorrow morning had to get it in
@Raptor Rep
1st week in new gym.
Getting used to the different equipment. Still navigating with a few lifts this week to get my weights back in order. Gym is full of hammer strength and life fitness gear. Australian barbell Olympic weights.
Got to say the hammer strength pendulum is amazing. Used 4-5 different pendulum squat machines before and this one is by far the best.
Exercise Sets x Reps Weight Notes Squats - pendulum (hammer strength) 4x8–12 37kgx15. 57kgx15 67kgx15,15 full depth Incline leg press 3 x 8-12 320kg x 13,10,8 Leg extensions 3x12-15 82kgx 16,14,11 Controlled Leg Curl Machine 3x12–15 74kg x 15,12,9 Focus on contraction Hip adductors 3x15-20 72.5kg x 19,16,14 Standing Calf Raise 4 x 15-20 155kg x 34. 195kg x 19,17,14 Hanging Leg Raises 3x12–15 19,14,11 Controlled Plank 3x60s Core stability, keep hips tucked
That’s it bro, might of heard of it lol. Come for a session bro
LevButlerov
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1st week in new gym you pushing it hardSecond session of the day
6am was back and bis. Tonight 9pm was legs . As no training tomorrow morning had to get it in
@Raptor Rep
1st week in new gym.
Getting used to the different equipment. Still navigating with a few lifts this week to get my weights back in order. Gym is full of hammer strength and life fitness gear. Australian barbell Olympic weights.
Got to say the hammer strength pendulum is amazing. Used 4-5 different pendulum squat machines before and this one is by far the best.
Exercise Sets x Reps Weight Notes Squats - pendulum (hammer strength) 4x8–12 37kgx15. 57kgx15 67kgx15,15 full depth Incline leg press 3 x 8-12 320kg x 13,10,8 Leg extensions 3x12-15 82kgx 16,14,11 Controlled Leg Curl Machine 3x12–15 74kg x 15,12,9 Focus on contraction Hip adductors 3x15-20 72.5kg x 19,16,14 Standing Calf Raise 4 x 15-20 155kg x 34. 195kg x 19,17,14 Hanging Leg Raises 3x12–15 19,14,11 Controlled Plank 3x60s Core stability, keep hips tucked
leg press killed it 320 and its incline too wow
@Trenhead3cc Great work right here!
just like how oil prices are going way up and oil companies making a killing. so are the cattle farmers
Yeah speaking to a farmer when the diesel price was peaking here in Aus. He was looking at an extra 70k a year in diesel alone just because of the Iran war and what happened there
@Trenhead3cc solid work....keep it up........Second session of the day
6am was back and bis. Tonight 9pm was legs . As no training tomorrow morning had to get it in
@Raptor Rep
1st week in new gym.
Getting used to the different equipment. Still navigating with a few lifts this week to get my weights back in order. Gym is full of hammer strength and life fitness gear. Australian barbell Olympic weights.
Got to say the hammer strength pendulum is amazing. Used 4-5 different pendulum squat machines before and this one is by far the best.
Exercise Sets x Reps Weight Notes Squats - pendulum (hammer strength) 4x8–12 37kgx15. 57kgx15 67kgx15,15 full depth Incline leg press 3 x 8-12 320kg x 13,10,8 Leg extensions 3x12-15 82kgx 16,14,11 Controlled Leg Curl Machine 3x12–15 74kg x 15,12,9 Focus on contraction Hip adductors 3x15-20 72.5kg x 19,16,14 Standing Calf Raise 4 x 15-20 155kg x 34. 195kg x 19,17,14 Hanging Leg Raises 3x12–15 19,14,11 Controlled Plank 3x60s Core stability, keep hips tucked
Just a relative quick session.
Went back to old gym this morning as closer and short for time and still have about week left of active membership
@Raptor Rep
Flat bench
60kg x 20
100kg x 15
120kg x 6
100kg x 12
100kg x 9
60kg x 33
Pec fly
50kg x 18
50kg x 15
50kg x 13
Tricep rope push downs
32.5kg x 16
32.5kg x 14
32.5kg x 11
Tricep extensions
40kg x 15
40kg x 13
40kg x 11
Alt Reverse curls D handle
10kg x 15
10kg x 12
10kg x 10
Went back to old gym this morning as closer and short for time and still have about week left of active membership
@Raptor Rep
Flat bench
60kg x 20
100kg x 15
120kg x 6
100kg x 12
100kg x 9
60kg x 33
Pec fly
50kg x 18
50kg x 15
50kg x 13
Tricep rope push downs
32.5kg x 16
32.5kg x 14
32.5kg x 11
Tricep extensions
40kg x 15
40kg x 13
40kg x 11
Alt Reverse curls D handle
10kg x 15
10kg x 12
10kg x 10
Nice training update brother
Thanks broNice training update brother
LevButlerov
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old gym is good I assume?
and noticed your layout on training changedflat bench love it 120 to 60 drop is how you get those massive pumps @Trenhead3cc
@HarleyGuy @Allupfromhere @Pigsy @waggat @Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn @toddthelineman
@Trenhead3cc some damn nice cuts of steak there. They look delicious
Layout only changed for this workout as couldn’t be bothered due to time mucking around with the template. Back to normal todayold gym is good I assume?
flat bench love it 120 to 60 drop is how you get those massive pumps @Trenhead3cc
@HarleyGuy @Allupfromhere @Pigsy @waggat @Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn @toddthelineman
Yeah the wifey showed me...
Done deal brother, dead keen!!
Just message me you when you available bro will tee it up! Work around your schedule as you are a busy man
Geez solid work on the bench smashing 100 for 15 reps mate!
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it looks good actually
Nice training at the old gym bro.
good way to see out the old gym brother
Monday -Back & biceps
@Raptor Rep
Been a hectic weekend. Glad to be back at work. The kids have been full on from 630am on the weekend until bed. Days that I would like to get 8-10 hours sleep!
Yesterday Trying to sleep/ snooze on couch while kids watching a movie . getting woken to screaming, fighting and jumping on me
People hate Mondays. I love them. Back to the gym and work.
Couldn’t be a stay at home parent like the wife would prob end up in a mental institution
Session was good!
Also added some single arm baysein d handle curls to finish but didn’t record
Couple Sunday meals
@Raptor Rep
Been a hectic weekend. Glad to be back at work. The kids have been full on from 630am on the weekend until bed. Days that I would like to get 8-10 hours sleep!
Yesterday Trying to sleep/ snooze on couch while kids watching a movie . getting woken to screaming, fighting and jumping on me
People hate Mondays. I love them. Back to the gym and work.
Couldn’t be a stay at home parent like the wife would prob end up in a mental institution
Session was good!
Also added some single arm baysein d handle curls to finish but didn’t record
Couple Sunday meals
| Exercise | Sets x Reps | Weight | Notes |
| Pull-Ups (Wide Grip) | 4xARAP | Body weight-22,15,12,8 | Focus on slow eccentric, full stretch |
| Lat Pulldown (close mag grip) | 4x8-12 | 82kg x 14,12,10,8 | |
| Row wide grip | 3 x 10-15 | 75kg x 15,13,10 | Full contraction, keep torso stable |
| Row close grip | 3 x 10-15 | 89kg x 14,12,10 | |
| Face Pulls | 3x15–20 | 40kg x 22,18,15 | |
| Barbell Curl | 3x10–12 | 40kg x 15,12,9 | Controlled, no swinging |
| Dumbbell Hammer Curl | 3x12–15 | 15kg x 15,13,10 | Focus on peak contraction |
Attachments
LevButlerov
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beautiful meals
high protein!pull ups are my favorite as you know and love the lat pulls right after, back pump! @Trenhead3cc
@HarleyGuy @Allupfromhere @Pigsy @waggat
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn
Sounds hectic with the kids mate! How old are they?
Good looking workout. Perfectly balanced for me.
Thanks broMonday reset hits different brother, strong session after dad-duty chaos
3 and 5 bro. In the thick of it
Pull downs for the winbeautiful meals
pull ups are my favorite as you know and love the lat pulls right after, back pump! @Trenhead3cc
@HarleyGuy @Allupfromhere @Pigsy @waggat
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn
Great updates bro your log is coming along really well.
Nice flat bench on Thursday I love the high reps and also the detail you put in the notes for each exercise.
I love when I get to skip these they're brutal
Chest , shoulders
@Raptor Rep
Comparing it to last workout which was in the early evening vs 6am. Definitely not as strong in the morning
Pre workout - can cream rice , scoop protein , 1 x banana
Forgot to take a photo of lunch , was egg, rice , cheese, tomato ( nothing exciting)
Dinner photo.
Followed by a shake , and a bowl of yoghurt and 2gm sugar muesli
@Raptor Rep
Comparing it to last workout which was in the early evening vs 6am. Definitely not as strong in the morning
Pre workout - can cream rice , scoop protein , 1 x banana
Forgot to take a photo of lunch , was egg, rice , cheese, tomato ( nothing exciting)
Dinner photo.
Followed by a shake , and a bowl of yoghurt and 2gm sugar muesli
| Exercise | Sets x Reps | Weight | Notes |
| Incline dumbbell press | 3x8–12 | 50kg x 10,8 40kg x 12 | Each side |
| Flat machine press | 3x10–12 | 89kg x 14,11,9 | Slow negatives |
| ISO-lateral decline press | 3x10-12 | 90kg x14,12,10 | |
| Cable Fly (High → Low) (wide station) | 3x12–15 | 16.5kg x 15,13,11 | Stretch at top, squeeze at bottom |
| Cable fly (low → high) (narrow station) | 3 x 12-15 | 11.25kg x15,12,10 | |
| Overhead Press (Olympic bar) | 3 x 8-12 | 60kg x 14,10,7 | |
| Lateral Raises dumbbell | 3 x 12-15 | 15kg x 17,14,12 | |
| Rear Delt Fly | 3x15–20 | 47kg x 23,19,16 |
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
nice meal pic
thanks for the share!strong incline, and now 89 flat machine pushing it, must have crazy chest pump!
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