Veteran Log 2026 Testosterone EQ NPP Peptides Cycle Log - Team Raptor Labs

[Kopite67]

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

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

Nice chest and delts session bro. Incline DBs are really strong.

 

[Trenhead3cc]

Nice chest and delts session bro. Incline DBs are really strong.

Thanks bro, dumbbells go to 60kg. That’s the goal for 12 months time

 

[Trenhead3cc]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

 

[Kopite67]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

Some serious lifts in this session bro. 77 on pendulum is a great lift and the 300 on leg press after is killer legend. Knocking out of the park brother

 

[Trenhead3cc]

Some serious lifts in this session bro. 77 on pendulum is a great lift and the 300 on leg press after is killer legend. Knocking out of the park brother

Thanks bro! Legs do feel fucked after it and was dripping in sweat. Can’t ask for much more than that.

 

[Raptor Rep]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

new gym always a big thing brother

 

[LevButlerov]

Legs

@Raptor Rep

Leg day, at the new gym hits differently. I really think I will progress quicker in my legs with this equipment change.

Especially the pendulum squat, can go heavier and feel more stable, and controlled movement

Had to skip a couple today due to time constraints

Wife meal prepped me the packed lunch for work

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum (hammer strength)	4x8–12	57kgx15 77kg x 15,13,11	full depth
Incline leg press	3 x 8-12	300kg x 14,12,9
Leg extensions	3x12-15	82kgx 16,14,11	Controlled
Leg Curl Machine	3x12–15	74kg x 16,13,11	Focus on contraction
Hip adductors	3x15-20
Standing Calf Raise	4 x 15-20	155kg x 35 195kg x 19,17,14
Hanging Leg Raises	3x12–15
Plank	3x60s

i agree with @Kopite67 77 on pendulum VERY hard to do, one of the hardest! you are going hard @Trenhead3cc and love the plank closer

 

[Trenhead3cc]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

 

[Kopite67]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

Nice training update brother

 

[LH5515]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

Nice volume brother! Love the training logs. So much detail.

How’s the body feeling?

 

[LevButlerov]

Thursday / back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
pull-ups (wide grip)	4 x max	Body weight 22,15,12,9
T bar wide row	3x 8-12	60kg x 14,12,10	Loaded weight
Seated Cable Row	3 x8-12	96kg x 13,11,9	Squeeze at contraction
seated Y raises	3 x 10-15	33kg x 13,11,9
military press	3 x 8-12	60kg x 17,14,12
upright rows - smith machine	3x12-15	50kg x 15,13,11
Lateral Raises	3x12-15	15kg x 17,14,11
Shrugs - smith machine	3x15-20	110kg x 22,18,15	Each hand. Keep shoulders relaxed at bottom

pull ups is big thats the way to grow the back

 

[Trenhead3cc]

Nice volume brother! Love the training logs. So much detail.

How’s the body feeling?

Thanks bro , body feeling good making some good progress.

 

[Trenhead3cc]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

 

[Raptor Rep]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

you know its real when the gym bros compliment good shit bro

 

[Kopite67]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

Nice update brother. As usual all our compliments come from other guys

 

[Trenhead3cc]

Nice update brother. As usual all our compliments come from other guys

100 percent haha. I even Struggle to get anything from the wife

 

[LevButlerov]

Chest and triceps

@Raptor Rep

Getting some good compliments on growth from gym bros.

Update on current PeDs
375 test per week
150 eq per week
200 NPP per week
2.5iu HGH per day
5mg GHK-cu EOD

Exercise	Sets x Reps	Weight	Notes
ISO lateral incline press	4x 8-12	45kg x 15,12,10,8	Per side
Pec fly	3x12–15	68kg x 17,14,12	Mind-muscle, slow squeeze
Cable flys (low to hight) narrow station	3x12-15	11.25kg x 15,13,11	Per side
Cable decline press d handle	3 x 12-15	23.75kg x 14,12,10	Per side
flat machine press	3 x 8-12	75kg x 15,12,10
Triceps rope	3x12–15	27kg x 15,13,11	Slow flared out
Panatta overhead tricep	3x12-15	25kg x 15,13,10
reverse curls	3x12-15	23.5kg x 14,12,9

per side 45s nice in the incline you doing well with your stack too, 150 eq how are the bloods e2?

 

[Trenhead3cc]

per side 45s nice in the incline you doing well with your stack too, 150 eq how are the bloods e2?

updated latest bloods to be posted this week!

 

[LevButlerov]

updated latest bloods to be posted this week!

perfect

 

[Trenhead3cc]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

 

[LevButlerov]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

great session for sure the chest is the pump! love your flat machine negatives @Trenhead3cc

@HarleyGuy @Allupfromhere @Pigsy @waggat @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @rizzlekdizzle @Ohdamn

 

[Yuri]

 

[rizzlekdizzle]

Thats a good chest and shoulder session there!

 

[Freakfitness]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

Not a bad looking session! bet the pump was insane

 

[waggat]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

Huge weight on the incline press with the 50's! Nice session overall as well... although I'd personally ditch one of the flys

 

[Trenhead3cc]

Not a bad looking session! bet the pump was insane

Was good bro!

 

[Trenhead3cc]

Huge weight on the incline press with the 50's! Nice session overall as well... although I'd personally ditch one of the flys

Thanks bro, nah I throw the low to high flys in on the shoulder component because it also targets the front delts.

 

[Trenhead3cc]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

 

[Raptor Rep]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

fk im early! good updates brother keep em coming

 

[Kopite67]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

Nice training update brother

 

[LevButlerov]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

winning hard firing hard with pull ups I love those and close grips up is a win! @Trenhead3cc

 

[Trenhead3cc]

Nice training update brother

Thanks bro

 

[Trenhead3cc]

Day off gym today

Blood test about to go down

@Raptor Rep

 

[LevButlerov]

Day off gym today

Blood test about to go down

@Raptor Rep

good day off

 

[stevesmi]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

@Trenhead3cc oh it's good to see how hard you train. Definitely a no-nonsense workout. Keep up the good work.

 

[2Thick]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

The face pulls look fantastic. This is a great back and bicep training session. Keep it up. @Trenhead3cc

 

[Ulter]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

Another impressive job on the back and biceps. @Trenhead3cc you keep this up, you'll continue to improve.

 

[Trenhead3cc]

@Trenhead3cc oh it's good to see how hard you train. Definitely a no-nonsense workout. Keep up the good work.

Thanks man.

The face pulls look fantastic. This is a great back and bicep training session. Keep it up. @Trenhead3cc

Thanks bro

Another impressive job on the back and biceps. @Trenhead3cc you keep this up, you'll continue to improve.

thanks bro, definitely improving

 

[Mobster]

Just a quick fire session this morning, time against me.

Why fire?

 

[ceo]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

@Trenhead3cc Bros, your back and bicep look really good. I like the rows that you are doing and I like the hammer curls. Those are impressive.

 

[ROIDDERS]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

Nice job on this. I like how you finish out with some curls and I like how you did the rows and lateral pull downs. @Trenhead3cc

 

[Trenhead3cc]

Just a quick fire session this morning, time against me.

Why fire?

Quick fire as in did it quickly I guess.

 

[RoySimpson]

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

@Trenhead3cc Solid update great work!

 

[2Thick]

Thanks man.

Thanks bro

thanks bro, definitely improving

EVO family, respect, thank you.

 

[Ulter]

Thanks man.

Thanks bro

thanks bro, definitely improving

love to see it. Keep it up.

 

[Ohdamn]

Chest , shoulders

@Raptor Rep

Great session , probably my favourite workout.

bloods this week . Prob in couple days take it easy for week

Exercise	Sets x Reps	Weight	Notes
Incline dumbbell press	3x8–12	50kg x 10,8 42.5kg x 11
Flat machine press	3x10–12	75kg x 12,10,8	5 second negatives
ISO-lateral decline press	3x10-12	90kg x14,12,10
Cable Fly (High → Low) (wide station)	3x12–15	16.5kg x 15,13,10	Stretch at top, squeeze at bottom
Cable fly (low → high) (narrow station)	3 x 12-15	11.25kg x14,12,10
Overhead Press (Olympic bar)	3 x 8-12	60kg x 14,10,8
Lateral Raises dumbbell	3 x 12-15	15kg x 17,14,12
Rear Delt Fly	3x12-15	68kg x 15,13,11

Back & biceps

@Raptor Rep

Just a quick fire session this morning, time against me. No real movements on lifts, pretty consistent. Did up the close grip pull down weight tho.

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4xARAP	Body weight-21,15,12,8	Focus on slow eccentric, full stretch
Lat Pulldown (close mag grip)	3x 8-12	89kg 14,12,10
Row wide grip - underhand grip	3 x 10-15	75kg x 13,11,9	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

Those incline dumbbells are moving seriously well brother Chest day absolutely stacked. Quality volume everywhere

Twenty-one pull-ups is seriously impressive bro