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Approved Log 2025 and Beyond Cycle Log

Trenhead3cc

Trenhead3cc

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EVO Logger
Welcome to my new log

2025 and beyond with one of the GOATS @Raptor Labs

Super stoked to be onboard with Raptor

Looking forward to pushing myself even further with some goals in the future to get on stage at some point. Once I’m a bit closer I will be looking for a coach.

For those who don’t know. I’m about 14 months back in the gym after a 5 year hiatus, battled some alcohol addiction, was on Anti depressants. Put on like 15kg of fat. Found all I needed was to realign myself back on a more positive path and fuel my addictive personality on the gym and fitness.

I will be starting on a sports TRT for the next 12 weeks shortly. before a winter bulk

150mg test
100mg primo
25mg mk677 a day (new product never used)

Below are some recent physique photos. Take early Jan

97kg in these. 6ft2
 

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Trenhead3cc said:
Welcome to my new log

2025 and beyond with one of the GOATS @Raptor Labs

Super stoked to be onboard with Raptor

Looking forward to pushing myself even further with some goals in the future to get on stage at some point. Once I’m a bit closer I will be looking for a coach.

For those who don’t know. I’m about 14 months back in the gym after a 5 year hiatus, battled some alcohol addiction, was on Anti depressants. Put on like 15kg of fat. Found all I needed was to realign myself back on a more positive path and fuel my addictive personality on the gym and fitness.

I will be starting on a sports TRT for the next 12 weeks shortly. before a winter bulk

150mg test
100mg primo
25mg mk677 a day (new product never used)

Below are some recent physique photos. Take early Jan

97kg in these. 6ft2
Click to expand...
@Trenhead3cc you look amazing bro ;) legit abs and shoulders and chest you wide AF
happy to see you with this now log and will be following it

on the alcohol addiction bro i get you, i had shit addictions as well i spoke about openly, AA really helped and dry for years bro and loving the gym, thats my addiction now
EVO family support and love for you stay positive
 
Leg training

Not the best volume.
Cooked myself of the squats. Central nervous system a bit shot. Then got stuck in a convo with a miss have a chat.

In 6am
Out 650am

Squat
20kg x 18
60kg x 15
100kg x 15
140kg x 9
160kg x 6

Prone leg curl
(Trying to lay with chest off pad as seen in a Charles glass video)
36kg x 12
50kg x 12
50kg x 9
50kg x 8
41kg x 8

Leg extension - precor
80kg x 17
100kg x 10
100kg x 8
 
rizzlekdizzle said:
good volume there mate
Click to expand...
Thanks bro , ran out of time. Wanted to hit something else aswell. But legs are cooked from those squats. pb there for me
 
Trenhead3cc said:
Leg training

Not the best volume.
Cooked myself of the squats. Central nervous system a bit shot. Then got stuck in a convo with a miss have a chat.

In 6am
Out 650am

Squat
20kg x 18
60kg x 15
100kg x 15
140kg x 9
160kg x 6

Prone leg curl
(Trying to lay with chest off pad as seen in a Charles glass video)
36kg x 12
50kg x 12
50kg x 9
50kg x 8
41kg x 8

Leg extension - precor
80kg x 17
100kg x 10
100kg x 8
Click to expand...
Mate this is why you avoid all women at the gym
 
Not quite all my daily vitamin intake.
I keep both at work and at home basically the same stuff so I don’t forget to take it.
 

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Trenhead3cc said:
Welcome to my new log

2025 and beyond with one of the GOATS @Raptor Labs

Super stoked to be onboard with Raptor

Looking forward to pushing myself even further with some goals in the future to get on stage at some point. Once I’m a bit closer I will be looking for a coach.

For those who don’t know. I’m about 14 months back in the gym after a 5 year hiatus, battled some alcohol addiction, was on Anti depressants. Put on like 15kg of fat. Found all I needed was to realign myself back on a more positive path and fuel my addictive personality on the gym and fitness.

I will be starting on a sports TRT for the next 12 weeks shortly. before a winter bulk

150mg test
100mg primo
25mg mk677 a day (new product never used)

Below are some recent physique photos. Take early Jan

97kg in these. 6ft2
Click to expand...
Nice bro will be sure to follow along see where ya land!
 
This will be a really fun log to follow.

Seems like you already have a lot of fans.
 
I would have avoid falling back on old problems.

Stay away from previous friends. They are up to no good.
 
I'm glad to see that your life is back in order.

Don't want to hear your back to drinking. Stay away from it.
 
Quadsweep said:
Excellent start to this log. You've got a nice physique to work with.
Click to expand...
JasonPriest said:
Really looking forward to seeing this one.
You definitely have a good base to work with.
Click to expand...
Thanks guys

ceo said:
bros good to see aussie's supporting one another.

raptor has a lot of good reviews too. post up the touchdowns
Click to expand...
2Thick said:
I love to see our Australian guy supporting each other.
Definitely you're in a supportive place.
Click to expand...
Vadim Fedorov said:
This will be a really fun log to follow.

Seems like you already have a lot of fans.
Click to expand...
Yeah the Aussie Evo boys are all very supportive of each other


ROIDDERS said:
If you get the urge to drink, get some fermented fruit or something like that. Just don't mess with alcohol.
Click to expand...
chesty said:
I'm glad to see that your life is back in order.

Don't want to hear your back to drinking. Stay away from it.
Click to expand...
Ulter said:
It's very easy to get on antidepressants, but sometimes it's hard to come off.
Click to expand...
Yeah there’s no chance of relapsing I know how shit I felt about myself. And yes very hard to come off antidepressants I went full cold turkey one day.
 
Trenhead3cc said:
Welcome to my new log

2025 and beyond with one of the GOATS @Raptor Labs

Super stoked to be onboard with Raptor

Looking forward to pushing myself even further with some goals in the future to get on stage at some point. Once I’m a bit closer I will be looking for a coach.

For those who don’t know. I’m about 14 months back in the gym after a 5 year hiatus, battled some alcohol addiction, was on Anti depressants. Put on like 15kg of fat. Found all I needed was to realign myself back on a more positive path and fuel my addictive personality on the gym and fitness.

I will be starting on a sports TRT for the next 12 weeks shortly. before a winter bulk

150mg test
100mg primo
25mg mk677 a day (new product never used)

Below are some recent physique photos. Take early Jan

97kg in these. 6ft2
Click to expand...
Watching along bro keen to see the progress 🤌🏻
 
No training today, anniversary.
Training tomorrow.
Put on an old shirt and loved the feeling of it being so tight on my arms . Went to a smokehouse for dinner.
 

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Back training

97kg - consistently floating around this weight last couple of weeks
Noted - to keep Roman chairs for last

Free weight chin ups
14
11
7

Free weight Close grip chin ups
8
7
7

Roman chair / 20kg weight
18
15
12

Close grip cable rows
70kg x 12
90kg x 12
90kg x 9
90kg x 7

Wide grip underhand grip cable rows
60kg x 12
60kg x 11
60kg x 11

Standing straight bar bent over pull downs cable
25kg x 16
32.5kg x 10
32.5kg x 8
25kg x 9

Flexed arm hold close grip chin up into straight leg raises (holding arms at 90degree)
12
9
7
 
Trenhead3cc said:
Back training

97kg - consistently floating around this weight last couple of weeks
Noted - to keep Roman chairs for last

Free weight chin ups
14
11
7

Free weight Close grip chin ups
8
7
7

Roman chair / 20kg weight
18
15
12

Close grip cable rows
70kg x 12
90kg x 12
90kg x 9
90kg x 7

Wide grip underhand grip cable rows
60kg x 12
60kg x 11
60kg x 11

Standing straight bar bent over pull downs cable
25kg x 16
32.5kg x 10
32.5kg x 8
25kg x 9

Flexed arm hold close grip chin up into straight leg raises (holding arms at 90degree)
12
9
7
Click to expand...
Good back training, chin ups is perfect, you should try to go for max 5 sets to burn out.
 
LevButlerov said:
Good back training, chin ups is perfect, you should try to go for max 5 sets to burn out.
Click to expand...
Does 6 sets count with the change or grip. Or you saying 5 x sets of each ?
 
Trenhead3cc said:
No training today, anniversary.
Training tomorrow.
Put on an old shirt and loved the feeling of it being so tight on my arms . Went to a smokehouse for dinner.
Click to expand...
Brooo the tight sleeves is the best feeling, like a pat on the pack confirming the hard work is paying off haha.
 
Trenhead3cc said:
Does 6 sets count with the change or grip. Or you saying 5 x sets of each ?
Click to expand...
For grip, if you can pull off 5 sets each grip thats perfect, not sure your time.
 
Trenhead3cc said:
Back training

97kg - consistently floating around this weight last couple of weeks
Noted - to keep Roman chairs for last

Free weight chin ups
14
11
7

Free weight Close grip chin ups
8
7
7

Roman chair / 20kg weight
18
15
12

Close grip cable rows
70kg x 12
90kg x 12
90kg x 9
90kg x 7

Wide grip underhand grip cable rows
60kg x 12
60kg x 11
60kg x 11

Standing straight bar bent over pull downs cable
25kg x 16
32.5kg x 10
32.5kg x 8
25kg x 9

Flexed arm hold close grip chin up into straight leg raises (holding arms at 90degree)
12
9
7
Click to expand...
@Trenhead3cc Numbers look good man.......
 
Busy weekend, got some cardio in. Sweating bullets this weekend, pretty hot!

Side note - loving MT2 . No filter in photo, normally I am the whitest person around with my English / Irish heritage. First time using it this summer.

This morning workout
In 6am
Out 655am

Chest

Incline dumbbell press
20kg x 12
35kg x 12
35kg x 10
35kg x 8
35kg x 6

Decline cable flys
13.25kg x 15
16.25kg x 10
16.25kg x 10
16.25kg x 8

Standing Decline cable press
21.25kg x 12
21.25kg x 10
21.25kg x 10

Upright frontal raises cable
11.25kg x 11
11.25kg x 10
11.25kg x 10

Matrix cable fly
66kg x 14
86kg x 10
86kg x 8. (Short gap)
86kg x 9

Flexed arm 90degree hold into leg raises
12
8
7
 

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Got good base. I'll b following
 
Trenhead3cc said:
Busy weekend, got some cardio in. Sweating bullets this weekend, pretty hot!

Side note - loving MT2 . No filter in photo, normally I am the whitest person around with my English / Irish heritage. First time using it this summer.

This morning workout
In 6am
Out 655am

Chest

Incline dumbbell press
20kg x 12
35kg x 12
35kg x 10
35kg x 8
35kg x 6

Decline cable flys
13.25kg x 15
16.25kg x 10
16.25kg x 10
16.25kg x 8

Standing Decline cable press
21.25kg x 12
21.25kg x 10
21.25kg x 10

Upright frontal raises cable
11.25kg x 11
11.25kg x 10
11.25kg x 10

Matrix cable fly
66kg x 14
86kg x 10
86kg x 8. (Short gap)
86kg x 9

Flexed arm 90degree hold into leg raises
12
8
7
Click to expand...
I’m hearing ya brother melb was hot a f*ck!
Solid workout as always bro and no way I would have picked you for Irish haha the tan has worked wonders
 
Allupfromhere said:
I’m hearing ya brother melb was hot a f*ck!
Solid workout as always bro and no way I would have picked you for Irish haha the tan has worked wonders
Click to expand...
Thanks bro
Haha yeah normally Casper
Everyone comments how am I so brown from what I used to be.
 
Trenhead3cc said:
Busy weekend, got some cardio in. Sweating bullets this weekend, pretty hot!

Side note - loving MT2 . No filter in photo, normally I am the whitest person around with my English / Irish heritage. First time using it this summer.

This morning workout
In 6am
Out 655am

Chest

Incline dumbbell press
20kg x 12
35kg x 12
35kg x 10
35kg x 8
35kg x 6

Decline cable flys
13.25kg x 15
16.25kg x 10
16.25kg x 10
16.25kg x 8

Standing Decline cable press
21.25kg x 12
21.25kg x 10
21.25kg x 10

Upright frontal raises cable
11.25kg x 11
11.25kg x 10
11.25kg x 10

Matrix cable fly
66kg x 14
86kg x 10
86kg x 8. (Short gap)
86kg x 9

Flexed arm 90degree hold into leg raises
12
8
7
Click to expand...
you're tightening up very nicely, abs are really showing. :D Chest coming out as well.
 
Shoulders

In 6am
Out 655am

Precor shoulder machine press
32kg x 20
52kg x 16
73kg x 12
73kg x 11
73kg x 9

Overhead face pulls. Seated tricep rope
27.5kg x 15
35kg x 12
35kg x 11
35kg x 10

Side lateral dumbbell raises
15kg x 18
17.5kg x 12
17.5kg x 10
17.5kg x 8

Underhand dumbbell front delt raises - Charles glass variation. Single dumbbell .
20kg x 10
20kg x 9
20kg x 8
15kg x 14

overhead cross Cable rear delts standing between fly machine
10kg x 12
10kg x 10
10kg x 9

Flexed arm hold chin up close grip. (Eye level with bar) into
Windmill straightest legs as I can. left to right. 0 to 180degree and back
5
4

Flexed arm hold chin up close grip. (Eye level with bar) into
Straight legs extended into knee to chest crunch
8
7
 
Trenhead3cc said:
Shoulders

In 6am
Out 655am

Precor shoulder machine press
32kg x 20
52kg x 16
73kg x 12
73kg x 11
73kg x 9

Overhead face pulls. Seated tricep rope
27.5kg x 15
35kg x 12
35kg x 11
35kg x 10

Side lateral dumbbell raises
15kg x 18
17.5kg x 12
17.5kg x 10
17.5kg x 8

Underhand dumbbell front delt raises - Charles glass variation. Single dumbbell .
20kg x 10
20kg x 9
20kg x 8
15kg x 14

overhead cross Cable rear delts standing between fly machine
10kg x 12
10kg x 10
10kg x 9

Flexed arm hold chin up close grip. (Eye level with bar) into
Windmill straightest legs as I can. left to right. 0 to 180degree and back
5
4

Flexed arm hold chin up close grip. (Eye level with bar) into
Straight legs extended into knee to chest crunch
8
7
Click to expand...
Good shoulder day I like you using a shoulder machine, more control. :D smarter. You pump cardio?
 
rizzlekdizzle said:
love an iso-lateral shoulder press machine!
Especially when it gets a bit hard to get 45kg+ DB's to the starting position on a bench!
Click to expand...
Yeah that’s it!
LevButlerov said:
Good shoulder day I like you using a shoulder machine, more control. :D smarter. You pump cardio?
Click to expand...
Yeah 2min of a night time when the kids asleep.
I did some basketball in the heat today just before. Dripping in sweat at the moment
 
This Smokehouse food looks really good on your plate.
Hope it wasn't too expensive.
 
This shirt, definitely looks smaller.

Muscles are getting bigger and Tighter.
 
Good update. The ABS are really popping. We got some good definition.
 
I think you have room to improve with your muscle size and your upper body.

Don't be afraid to increase the amount of carbs and calories. You're getting
 
Shoulder training. Looks solid for sure. And you got it all done in an hour.
 
Make sure you're putting in some nice workouts and doing some stretching and warming up as well.

Don't want to injure yourself.
 
flexed arm hold chin up and close grip on point.

keep up the good work!
 
zedhed said:
This Smokehouse food looks really good on your plate.
Hope it wasn't too expensive.
Click to expand...
Was epic. Not too bad $79 with 3 x sides
Zyglamail said:
I think you have room to improve with your muscle size and your upper body.

Don't be afraid to increase the amount of carbs and calories. You're getting
Click to expand...
Cal increases are now in effect slow increase into my big bulk come winter.
Austin316 said:
proud of you buddy. this is the way it should be done!
Click to expand...
Thank you sir.
 
Trenhead3cc said:
Shoulders

In 6am
Out 655am

Precor shoulder machine press
32kg x 20
52kg x 16
73kg x 12
73kg x 11
73kg x 9

Overhead face pulls. Seated tricep rope
27.5kg x 15
35kg x 12
35kg x 11
35kg x 10

Side lateral dumbbell raises
15kg x 18
17.5kg x 12
17.5kg x 10
17.5kg x 8

Underhand dumbbell front delt raises - Charles glass variation. Single dumbbell .
20kg x 10
20kg x 9
20kg x 8
15kg x 14

overhead cross Cable rear delts standing between fly machine
10kg x 12
10kg x 10
10kg x 9

Flexed arm hold chin up close grip. (Eye level with bar) into
Windmill straightest legs as I can. left to right. 0 to 180degree and back
5
4

Flexed arm hold chin up close grip. (Eye level with bar) into
Straight legs extended into knee to chest crunch
8
7
Click to expand...
@Trenhead3cc solid routine right here brother!
 
Legs training

Sponsored by @Raptor Labs
150mg pw Test
100mg pw Primo
25mg per day MK677

In a 12 week cruise phase

In 6am
Out 7am

Squat -
50kg x 20
90kg x 14
130kg x 11
150kg x 5
150kg x 3

Seated calf raises on machine leg press
79kg x 24
100kg x 18
100kg x 16
100kg x 16
100kg x 15

Leg extension - precor
66kg x 15
80kg x 15
80kg x 13
80kg x 10

Prone hamstring curl
50kg x 15
50kg x 10
50kg x 8
50kg x 7
 
Trenhead3cc said:
Shoulders

In 6am
Out 655am

Precor shoulder machine press
32kg x 20
52kg x 16
73kg x 12
73kg x 11
73kg x 9

Overhead face pulls. Seated tricep rope
27.5kg x 15
35kg x 12
35kg x 11
35kg x 10

Side lateral dumbbell raises
15kg x 18
17.5kg x 12
17.5kg x 10
17.5kg x 8

Underhand dumbbell front delt raises - Charles glass variation. Single dumbbell .
20kg x 10
20kg x 9
20kg x 8
15kg x 14

overhead cross Cable rear delts standing between fly machine
10kg x 12
10kg x 10
10kg x 9

Flexed arm hold chin up close grip. (Eye level with bar) into
Windmill straightest legs as I can. left to right. 0 to 180degree and back
5
4

Flexed arm hold chin up close grip. (Eye level with bar) into
Straight legs extended into knee to chest crunch
8
7
Click to expand...


Bet that last workout was a killer
 
Trenhead3cc said:
Legs training

Sponsored by @Raptor Labs
150mg pw Test
100mg pw Primo
25mg per day MK677

In a 12 week cruise phase

In 6am
Out 7am

Squat -
50kg x 20
90kg x 14
130kg x 11
150kg x 5
150kg x 3

Seated calf raises on machine leg press
79kg x 24
100kg x 18
100kg x 16
100kg x 16
100kg x 15

Leg extension - precor
66kg x 15
80kg x 15
80kg x 13
80kg x 10

Prone hamstring curl
50kg x 15
50kg x 10
50kg x 8
50kg x 7
Click to expand...
@Trenhead3cc Numbers look great bro.......
 
Back / biceps

Tough night sleep, kids. Felt like I did more volume then what I did, had a great pump decent session in that regard.

Sponsored by Raptor labs.
150mg Test
100mg pw Primo
25mg per day MK677

In 6am
Out 7am

Free weight body chin ups
15
10
9
7
5
4

Close mag grip pull downs
60kg x 10
60kg x 10
60kg x 9
60kg x 9

Nautilus row. Free weight loaded
80kg x 14
80kg x 12
80kg x 12
80kg x 11

Straight bar bent over pull downs.
25kg x 22
32.5kg x 12
32.5kg x 10
32.5kg x 9

Alternating dumbbell curls- rotating wrists during movement from starting hammer curl position
17.5kg x 15
17.5kg x 10
17.5kg x 8

Mid grip reverse underhand pull downs on lat pull down. Focusing on bicep squeeze -
(Smashes core stability aswell )
60kg x 14
60kg x 12
60kg x 11
 
Trenhead3cc said:
Back / biceps

Tough night sleep, kids. Felt like I did more volume then what I did, had a great pump decent session in that regard.

Sponsored by Raptor labs.
150mg Test
100mg pw Primo
25mg per day MK677

In 6am
Out 7am

Free weight body chin ups
15
10
9
7
5
4

Close mag grip pull downs
60kg x 10
60kg x 10
60kg x 9
60kg x 9

Nautilus row. Free weight loaded
80kg x 14
80kg x 12
80kg x 12
80kg x 11

Straight bar bent over pull downs.
25kg x 22
32.5kg x 12
32.5kg x 10
32.5kg x 9

Alternating dumbbell curls- rotating wrists during movement from starting hammer curl position
17.5kg x 15
17.5kg x 10
17.5kg x 8

Mid grip reverse underhand pull downs on lat pull down. Focusing on bicep squeeze -
(Smashes core stability aswell )
60kg x 14
60kg x 12
60kg x 11
Click to expand...
some days are harder then others bro ;) you still pushed it i see lots of volume on pull downs and rows
 
Chest / tri

In 540am
Out 640am

Mts incline press hammer strength
25kg x 18
35kg x 18
45kg x 14
50kg x 8
45kg x 9

Cable flys - seated 3ft in-front of station
Full stretch
10kg x 16
12.5kg x 12
12.5kg x 9
12.5kg x 8

Decline standing flys
12.5kg x 16
12.5kg x 13
12.5kg x 11
12.5kg x 11

Hammer strength seated dip
40kg x 12

Free weight dips
16
14
12
11

Diamond push ups
22
17
15

Tricep push down v bar
32.5kg x 20
40kg x 10
40kg x 8

Tricep straight bar reverse curls
21.25kg x 14
21.25kg x 12
21.25kg x 10

Tricep rope overhead extension vertical
17.5kg x 11
17.5kg x 9
17.5kg x 8
 
Trenhead3cc said:
Chest / tri

In 540am
Out 640am

Mts incline press hammer strength
25kg x 18
35kg x 18
45kg x 14
50kg x 8
45kg x 9

Cable flys - seated 3ft in-front of station
Full stretch
10kg x 16
12.5kg x 12
12.5kg x 9
12.5kg x 8

Decline standing flys
12.5kg x 16
12.5kg x 13
12.5kg x 11
12.5kg x 11

Hammer strength seated dip
40kg x 12

Free weight dips
16
14
12
11

Diamond push ups
22
17
15

Tricep push down v bar
32.5kg x 20
40kg x 10
40kg x 8

Tricep straight bar reverse curls
21.25kg x 14
21.25kg x 12
21.25kg x 10

Tricep rope overhead extension vertical
17.5kg x 11
17.5kg x 9
17.5kg x 8
Click to expand...
chest and tricep work is perfect. :D I do Diamond push ups too and recommend them.
 
Happy weekend everyone.
I got the 5 sessions in this week. Weekend is jam packed full of kids and helping the wife with her business , hoping to get some cardio in - wife due to come off the blob so keen to load the dishwasher being holding it in haha.
 
Trenhead3cc said:
Happy weekend everyone.
I got the 5 sessions in this week. Weekend is jam packed full of kids and helping the wife with her business , hoping to get some cardio in - wife due to come off the blob so keen to load the dishwasher being holding it in haha.
Click to expand...
Load the dishwasher haha mate you come out with some absolute classics 😂 😂
 
Trenhead3cc said:
Happy weekend everyone.
I got the 5 sessions in this week. Weekend is jam packed full of kids and helping the wife with her business , hoping to get some cardio in - wife due to come off the blob so keen to load the dishwasher being holding it in haha.
Click to expand...
Get in there and earn your redwings soldier!!!
 
Trenhead3cc said:
Happy weekend everyone.
I got the 5 sessions in this week. Weekend is jam packed full of kids and helping the wife with her business , hoping to get some cardio in - wife due to come off the blob so keen to load the dishwasher being holding it in haha.
Click to expand...
Thats a type of training too :P lol
 
Good workout
 
Raptor labs mk677 got me sleeping better already. Feeling better off less sleep.
Currently taking an hour before bed.

Shoulders

Bit too much rep range, miss judging this morning. Didn’t get a hell of a lot of sleep. But did pretty good considering.

Ran out of some time due to needed at work 7am - wish I had more time to put couple extra sets in.

In 555am
Out 645am

Rear delt fly - matrix
45kg x 15
66kg x 18
86kg x 12
86kg x 12
86kg x 10

Precor shoulder press
52kg x 16
73kg x 15
86kg x 11
86kg x 10
86kg x 8

Single arm side laterals - machine pin loaded
20kg x 15
20kg x 13
20kg x 12
20kg x 12

Front dumbbell raises (Charles glass variation- single weight . Palms under hand either side - seated leaning slightly forward
17.5kg x 15
17.5kg x 12
17.5kg x 12
17.5kg x 10
 
Trenhead3cc said:
Raptor labs mk677 got me sleeping better already. Feeling better off less sleep.
Currently taking an hour before bed.

Shoulders

Bit too much rep range, miss judging this morning. Didn’t get a hell of a lot of sleep. But did pretty good considering.

Ran out of some time due to needed at work 7am - wish I had more time to put couple extra sets in.

In 555am
Out 645am

Rear delt fly - matrix
45kg x 15
66kg x 18
86kg x 12
86kg x 12
86kg x 10

Precor shoulder press
52kg x 16
73kg x 15
86kg x 11
86kg x 10
86kg x 8

Single arm side laterals - machine pin loaded
20kg x 15
20kg x 13
20kg x 12
20kg x 12

Front dumbbell raises (Charles glass variation- single weight . Palms under hand either side - seated leaning slightly forward
17.5kg x 15
17.5kg x 12
17.5kg x 12
17.5kg x 10
Click to expand...
with mk677 nutrobal you sleep better bro and a good hgh boost so like 2 in 1 but careful with the hunger, i killed the fridge 1 time on it lol
single arm side laterals thats strong and shoulder press keep safe so no injury
 
Npcclassicphysique champ said:
with mk677 nutrobal you sleep better bro and a good hgh boost so like 2 in 1 but careful with the hunger, i killed the fridge 1 time on it lol
single arm side laterals thats strong and shoulder press keep safe so no injury
Click to expand...
Yeah man. Hunger a little bit up. But it’s all good if I up my calorie intake just need to keep it clean

Yeah warm up with the shoulder press few sets. Always worried about an injury so use the shoulder press machine over dumbbells
 
Trenhead3cc said:
Yeah man. Hunger a little bit up. But it’s all good if I up my calorie intake just need to keep it clean

Yeah warm up with the shoulder press few sets. Always worried about an injury so use the shoulder press machine over dumbbells
Click to expand...
i do psyllium husk 2 tbps before bed when i take mk677 bro lol
 
Legs

In 6am
Out 645am

Was hoping to get in few sets of lunges at the end. But once again stuffed around by work. I might need to get in 30min earlier now . Bit of a slog 530am when juggling kids bed times then trying to stay up to get some action off the wife. Should just go to bed early the strike rate isn’t that great.

Wass good workout tho. The shirt I was wearing was difficult to get off coz of the sweat

ISO - lateral leg press hammer strength plate loaded.
Weight per leg- alternating
50kg x 12
70kg x 12
90kg x 12
110kg x 10
110kg x 9
110kg x 8

Standing calf raises
115kg x 20
115kg x 18
115kg x 17
115kg x 15

Prone leg curl - matrix
45kg x 16
54kg x 12
54kg x 10
54kg x 10

Leg extensions- precor
73kg x 12
93kg x 12
93kg x 10
93kg x 8
 
Trenhead3cc said:
Legs

In 6am
Out 645am

Was hoping to get in few sets of lunges at the end. But once again stuffed around by work. I might need to get in 30min earlier now . Bit of a slog 530am when juggling kids bed times then trying to stay up to get some action off the wife. Should just go to bed early the strike rate isn’t that great.

Wass good workout tho. The shirt I was wearing was difficult to get off coz of the sweat

ISO - lateral leg press hammer strength plate loaded.
Weight per leg- alternating
50kg x 12
70kg x 12
90kg x 12
110kg x 10
110kg x 9
110kg x 8

Standing calf raises
115kg x 20
115kg x 18
115kg x 17
115kg x 15

Prone leg curl - matrix
45kg x 16
54kg x 12
54kg x 10
54kg x 10

Leg extensions- precor
73kg x 12
93kg x 12
93kg x 10
93kg x 8
Click to expand...
You're already training early. I suggest instead of +30min cutting leg press to 4 sets and adding lunges, would save you some time. :D
 
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