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@Trenhead3cc Incredible log so far.......
Bet you could barely bend your elbows after that arm workout! Killing it brother
Wanted to keep going bro lol , time is the enemy , couple more sets lol
Monday: Upper A
In 545am
Out 645am
Changing my workouts around a bit from dedicated days - took the below workout layout from Raptor athlete @Dumptruck Thanks Bro.
Had to modify a few things to make it work with machines and availability.
Don’t record the warm ups just the working sets
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 9
100kg x 11
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 12
Machine pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - precor
2 x 8-12
73kg x 11
66kg x 11
Dumbbell lateral raise (don’t have a machine In this gym, complaint raised with desk)
2 x 8-12 + AMRAP
17.5kg x 14
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 10
10kg x 12
Max incline power walk - 10min
In 545am
Out 645am
Changing my workouts around a bit from dedicated days - took the below workout layout from Raptor athlete @Dumptruck Thanks Bro.
Had to modify a few things to make it work with machines and availability.
Don’t record the warm ups just the working sets
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 9
100kg x 11
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 12
Machine pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - precor
2 x 8-12
73kg x 11
66kg x 11
Dumbbell lateral raise (don’t have a machine In this gym, complaint raised with desk)
2 x 8-12 + AMRAP
17.5kg x 14
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 10
10kg x 12
Max incline power walk - 10min
This approach to workouts might be the way forward i reckon, nice one brother!
Thanks bro!Nice work brother, in & out getting the work done
Yeah seem to get an around decent pump. Will see how it goes, good to mix it up after a while anyway
That’s solid work bro!!!
Fair bit behind Dumptruck from his copy paste on chest especially pretty close on lat pulldowns and shoulder presses. As I already knew bit under developed on chest I think.
But yeah different machines etc.
Glad to mix it up for a bit
Defo bro pretty much how anyone with a coach trains now, all the same stuff really, 2 sets to failure 3 on accessories
Thanks bro
Lower A + Biceps
Not getting enough hours sleep last couple of days. And Didn’t leave enough time for myself for the cardio at the end. Need to rectify this. Alarm went off at 510am didn’t get up until 555am
In 610am
Out 655am
Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 9
120kg x 11
Leg press
2 x 8-12 + AMRAP
290kg x 9
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 13
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 9
15kg x 11
Cable hammer curls
2 x 8-12 + AMRAP
28.75kg x 12
28.75kg x 13
Not getting enough hours sleep last couple of days. And Didn’t leave enough time for myself for the cardio at the end. Need to rectify this. Alarm went off at 510am didn’t get up until 555am
In 610am
Out 655am
Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 9
120kg x 11
Leg press
2 x 8-12 + AMRAP
290kg x 9
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 13
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 9
15kg x 11
Cable hammer curls
2 x 8-12 + AMRAP
28.75kg x 12
28.75kg x 13
if no sleep you gotta get them naps in bro @Trenhead3cc
I do where I can
Thursday: Upper B
In 545am
Out 645am
@Raptor Labs
Test 150mg per week
Primo - 100mg per week
Mk677 - 25mg daily
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
125kg x 11
95kg x 13
Incline smith press
1 x 6-10 1 x 8-12
95kg x 12
95kg x 8
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 8.5
Pec fly
2 x 8-12
93kg x 12
93kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 8
Cross body cable tricep extension
2 x 8-12
10kg x 10
10kg x 9
Medicine ball sit up
Max incline .
10kg x 23
Medicine ball sit ups - slow climb rotations/twists 5 x up , 5 x down - max incline
10kg x 6
In 545am
Out 645am
@Raptor Labs
Test 150mg per week
Primo - 100mg per week
Mk677 - 25mg daily
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
125kg x 11
95kg x 13
Incline smith press
1 x 6-10 1 x 8-12
95kg x 12
95kg x 8
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 8.5
Pec fly
2 x 8-12
93kg x 12
93kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 8
Cross body cable tricep extension
2 x 8-12
10kg x 10
10kg x 9
Medicine ball sit up
Max incline .
10kg x 23
Medicine ball sit ups - slow climb rotations/twists 5 x up , 5 x down - max incline
10kg x 6
Attachments
Solid work as always bruz, looking stronggg.
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