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The race is on
That's true brother, tonight is for the rest but still killed triceps at the gym, had tooo
Ahh cheers man, means alot from u!! I'll be watching don't worry
Yeah man, ford escort mk 2, 95% all original too
Hey guys and girls, if there is any...
Slept about 4.5 hours, but getting more tonight's, fingers crossed
Weight, 92.1kg,
ate alot of carbs and bit of water there too so assuming that's why the scales are up, feeling full as fuck and bigger too haha, so can someone tell me why I was limiting my carbs before... the pump from the gym was amazing, assuming it's the carbs doing its thing,
I didn't track my food today as I woke up early to get the car, a 6 hour round trip but turned out to be more like 10 hours by the time I dropped the car trailer off and finally got the car home,
But still got the the gym and blew the triceps up,
Workout
Triceps rope pull down
Set 1, level 16, 20 reps
Set 2, level 18, 20 reps
Set 3, level 20, 18 reps
Set 4 level 16 to burn them out till failure 20 reps
Double arm triceps over head
Set 1, 30kg, 20 reps
Set 2, 36kg, 18 reps
Set 3, 40kg, 16 reps
Set 4, 40kgs, 16 reps
Double arm push down
Set 1, level 24, 20 reps
Set 2, level 24, 20 reps
Set 3, level 26, 18 reps
Set 4, level 26, 18 reps
Single arm triceps over head
Set 1, 12.5kg, 15 reps
Set 2, 14kg, 12 reps
Set 3, 16kg 10 reps
Set 4, 12.5kg, 12 reps
did manage to up the weight on some and if not I upped the reps, either way a win
Slept about 4.5 hours, but getting more tonight's, fingers crossed
Weight, 92.1kg,
ate alot of carbs and bit of water there too so assuming that's why the scales are up, feeling full as fuck and bigger too haha, so can someone tell me why I was limiting my carbs before... the pump from the gym was amazing, assuming it's the carbs doing its thing,
I didn't track my food today as I woke up early to get the car, a 6 hour round trip but turned out to be more like 10 hours by the time I dropped the car trailer off and finally got the car home,
But still got the the gym and blew the triceps up,
Workout
Triceps rope pull down
Set 1, level 16, 20 reps
Set 2, level 18, 20 reps
Set 3, level 20, 18 reps
Set 4 level 16 to burn them out till failure 20 reps
Double arm triceps over head
Set 1, 30kg, 20 reps
Set 2, 36kg, 18 reps
Set 3, 40kg, 16 reps
Set 4, 40kgs, 16 reps
Double arm push down
Set 1, level 24, 20 reps
Set 2, level 24, 20 reps
Set 3, level 26, 18 reps
Set 4, level 26, 18 reps
Single arm triceps over head
Set 1, 12.5kg, 15 reps
Set 2, 14kg, 12 reps
Set 3, 16kg 10 reps
Set 4, 12.5kg, 12 reps
did manage to up the weight on some and if not I upped the reps, either way a win
Also tonight I'm pinning the goods from @BigBoyLabs
Test E 500mg per week
Deca 200mg per week
Mast E 400mg per week
if u guys think I should do more or less of something then I'm open to it all, or if I should add anything else in then I'm open to that also,
this 16 week blast is gonna be a bulking one so I'm excited to watch the scales go up and the weights go up too,
watch this space haha
Test E 500mg per week
Deca 200mg per week
Mast E 400mg per week
if u guys think I should do more or less of something then I'm open to it all, or if I should add anything else in then I'm open to that also,
this 16 week blast is gonna be a bulking one so I'm excited to watch the scales go up and the weights go up too,
watch this space haha
Thanks man, trying to keep logging even when busy, even if it's not about the workout or food, least it will explain why I'm but instead of being absent uno haha,Fuck good update brother.
I like the dosages seems good to me.
Just keep an eye out for sides running the deca.
Actually can't wait to see what size you put on.
Hopefully it's good enough, yeah I havnt run deca for agesss, so only 1 ml a week of that and see how we go, but it's mainly for joint relief just to help them
keep up the good work man we love your hardcore training
@codezz awesome log! Youre putting in solid work!
Great work brother getting stronger by the day it seems
Perfect doses there
Thanks brother, appreciate it ey
Thank u man, I try to be consistent with it
Thanks man, just trying to be consistent in the logging too, training is the easy bit haha
That's it man, they never get easier do they haha
Thank u man!!
Cheers big orse, appreciate the kind
Thank u, I could be better in certain ways but it's all paying off slowing, gotta keep grinding away
Cheers man, it's the 1st time logging so trying to stay consistent with it but also its a good way to stay on track also
Cheers man, slowly chipping away each day, all the little bit helps
Slowly getting stronger, hopefully more carbs and the deca will help the numbers
Thanks grumpy, appreciate the input there, good to know
I've ran a similar cycle that was epic..
Throw in some orals bro I ran the cycle at 1:1:1 ratio deca is my all time favourite
Don't let it beat youiykyk
what orals would u suggest if I was to throw any in there? Maybe some anavar for pre workout? Or something else?
I have no qualifications and very limited knowledge here...
But I like vars pre work out 50mg every training day..
Perfect dosage brother nothing to change and nothing to worry abt. Keen how this cycle goes!! Strength gains will be through the roof.
Thank u brother, keen to see how it goes, I'm excited aswell haha
Weight, unsure, after hours and they don't have scales out till manned hours at the gym
Slept 9.5hrs last night, was tired from picking up the car yesterday
Back workout, was spose to be a legs session, but wasn't feeling legs, so will do that tomorrow after more rest
Barbell rows
Warm-up, 40kg, 20 reps
Set 1, 60kg, 12 reps
Set 2, 70kg, 12 reps
Set 3, 75kg, 10 reps
Set 4, 70kg, 10 reps, lowered the weight this time
Reverse pec deck
Set 1, 47kg, 20 reps
Set 2, 54kg, 20 reps
Set 3, 54kg, 20 reps
Set 4, 54kg, 20reps stayed on same weight and reps for last week, felt real nice and a good pump for the rear delts
Straight bar pull down
Set 1, 23.75kg, 15 reps
Set 2, 26.25kg, 15 reps
Set 3, 26.25kg, 12 reps
Set 4, 26.25kg, 10 reps
Seated row machine
Set 1, level 5, 12 reps
Set 2, level 6, 12 reps
Set 3, level 6, 10 reps
Set 4, level 6, 10 reps
Barbell shrugs
Set 1 - 5, 70kg, 16 reps, upped the weight on this tonight, felt good
Still a bit off at logging food for the last few days, but it hasn't really changed too much, making more mince and rice and egg, big batch to have for breakfast, lunch and dinners, protein water, protien jelly and bars throughout the day, but will post a log of food in the incoming days coz I feel I owe it to u guys,
Just been flat out since I've been home, but still trying to make me time for the gym, even though I could be like 'fuck it' ill go another day, still trying to put that effort in
But as u can see in the video, wild Saturday night at my gym, it's where all the honeys come hahaha
Slept 9.5hrs last night, was tired from picking up the car yesterday
Back workout, was spose to be a legs session, but wasn't feeling legs, so will do that tomorrow after more rest
Barbell rows
Warm-up, 40kg, 20 reps
Set 1, 60kg, 12 reps
Set 2, 70kg, 12 reps
Set 3, 75kg, 10 reps
Set 4, 70kg, 10 reps, lowered the weight this time
Reverse pec deck
Set 1, 47kg, 20 reps
Set 2, 54kg, 20 reps
Set 3, 54kg, 20 reps
Set 4, 54kg, 20reps stayed on same weight and reps for last week, felt real nice and a good pump for the rear delts
Straight bar pull down
Set 1, 23.75kg, 15 reps
Set 2, 26.25kg, 15 reps
Set 3, 26.25kg, 12 reps
Set 4, 26.25kg, 10 reps
Seated row machine
Set 1, level 5, 12 reps
Set 2, level 6, 12 reps
Set 3, level 6, 10 reps
Set 4, level 6, 10 reps
Barbell shrugs
Set 1 - 5, 70kg, 16 reps, upped the weight on this tonight, felt good
Still a bit off at logging food for the last few days, but it hasn't really changed too much, making more mince and rice and egg, big batch to have for breakfast, lunch and dinners, protein water, protien jelly and bars throughout the day, but will post a log of food in the incoming days coz I feel I owe it to u guys,
Just been flat out since I've been home, but still trying to make me time for the gym, even though I could be like 'fuck it' ill go another day, still trying to put that effort in
But as u can see in the video, wild Saturday night at my gym, it's where all the honeys come hahaha
Attachments
Good workout !! Back is looking good! Can’t wait to see the difference when cycle is in full flight!
These updates are nice big man! Upper back coming along nicely! How are you going with the split? Any volume increases or changes coming up?
Thanks big orse, I get inspired by u guys and always makes me wonna go a little bit harder, but still
Ayyyyo cheese, thanks for the kind words, the split is going good but also feel like I could throw in a few different exercises that I dnt normally do, and as for volume not too sure at thus stage ey
Thanks orseLooking solid big man
Just bit of a rest day today fellas, had a kids 7th birthday party so only had a little bit of fairy bread ,
Just made up a massive batch of mince and rice again, 1kg of mince and about 2.5cups of uncooked rice, and when all cooked mix together, that's breakfast, lunch and dinner sorted
, Just made up a massive batch of mince and rice again, 1kg of mince and about 2.5cups of uncooked rice, and when all cooked mix together, that's breakfast, lunch and dinner sorted
is that mince kangaroo meat?Just bit of a rest day today fellas, had a kids 7th birthday party so only had a little bit of fairy bread
Just made up a massive batch of mince and rice again, 1kg of mince and about 2.5cups of uncooked rice, and when all cooked mix together, that's breakfast, lunch and dinner sorted
@codezz rest we will wait for tomorrow training bro
@Npcclassicphysique champ unfortunately I dnt do kangaroo meat haha I know it's better for u and all that, but just wouldn't be able to eat it, my brain just says no hahaha I wish I coukd though man
I was reading @Connorflex log and he does a lot of kangaroo meat lol
the man swears by it, so I figure its an AU thing you can check this log here: https://www.evolutionary.org/forums...suspension-igf-mgf-and-oils-cycle-log.101007/
he's doing real high protein seems almost exclusive kangaroo meat
T
Hank u man, ill check it out eyI was reading @Connorflex log and he does a lot of kangaroo meat lol
you can check this log here: https://www.evolutionary.org/forums...suspension-igf-mgf-and-oils-cycle-log.101007/
he's doing real high protein seems almost exclusive kangaroo meat
Yeah bro, if I could I'd eat it all day every day
Try blue cheese in the microwave... prob the same smell hahahaI tried once and whole house smelled
Waist looks small man. You look killer
Well we'll we'll, today was a messed up day all round, been run off my feet and when I had time to head to the gym, the world managed to change my plans, so I took the night off, will rest up and be charged for the workout tomorrow, as I get a little older a realise rest is just as important as the working out
So true body grows while resting.!!!
Someone has to eat them man, gotta offset what the vegans are achievingI was reading @Connorflex log and he does a lot of kangaroo meat lol
you can check this log here: https://www.evolutionary.org/forums...suspension-igf-mgf-and-oils-cycle-log.101007/
he's doing real high protein seems almost exclusive kangaroo meat
Weight 92.9kg
Slept 7.5hrs
Shoulder work out
Upright rows,
Warm-up, just Barbell, 20 reps
Set 1, 40kgs 16 reps
Set 2, 40kgs, 16 reps
Set 3, 50kgs, 12 reps
Set 4, 50kgs, 12 reps
DB over head press
Warm-up 20kg, 15 reps
Warm-up # 2, 32kg, 12 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps
Set 3, 42kg , 6 reps
Rear delt reverse pec deck
Set1, 54kg, 12 reps
Set 2, 54kg, 12 reps
Set 3, 54 kg, 12 reps
Set 4, 54kg, 10 reps
Side raise cables
Set 1, level 6, 12 reps
Set 2, level 8, 10 reps
Set 3, level 8, 10 reps
Set 4, level 9, 9 reps
Barbell shrugs
Set 1, 60kg, 20 reps
Set 2, 70 kg, 20 reps
Set 3, 80 kg, 18 reps
Set 4, 60kg, 16 reps
Was feeling good and pumped in the gym, shoulders felt nice and full and tight
Slept 7.5hrs
Shoulder work out
Upright rows,
Warm-up, just Barbell, 20 reps
Set 1, 40kgs 16 reps
Set 2, 40kgs, 16 reps
Set 3, 50kgs, 12 reps
Set 4, 50kgs, 12 reps
DB over head press
Warm-up 20kg, 15 reps
Warm-up # 2, 32kg, 12 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps
Set 3, 42kg , 6 reps
Rear delt reverse pec deck
Set1, 54kg, 12 reps
Set 2, 54kg, 12 reps
Set 3, 54 kg, 12 reps
Set 4, 54kg, 10 reps
Side raise cables
Set 1, level 6, 12 reps
Set 2, level 8, 10 reps
Set 3, level 8, 10 reps
Set 4, level 9, 9 reps
Barbell shrugs
Set 1, 60kg, 20 reps
Set 2, 70 kg, 20 reps
Set 3, 80 kg, 18 reps
Set 4, 60kg, 16 reps
Was feeling good and pumped in the gym, shoulders felt nice and full and tight
Hey man, nah no cardio was done that day, was pushing for time, I want to be able to just do like 20 to 30 mins bit find it hard, but I do about 10000 to 12000 steps a day,@codezz big shoulder workout manreal pump, you do any cardio? any food update?
I have been slack on the food updates, bit they have been quite the same everyday, mince, rice and avo for breakfast lunch and dinner and some snacks, protein bars and protein jelly still
Attachments
Leg workout
Leg extension
Set 1, level 46, 12 reps
Set 2, level 46 12 reps
Set 3, level 53, 11 reps
Set 4, level 60 10 reps
Hack squat
Set 1, 45kg, 18 reps
Set 2, 65kg, 14 reps
Set 3, 70 kg, 12 reps
Set 4, 80kg, 10 reps
Laying down hamstring curl
Set 1, level 53, 16 reps
Set 2, level 53 16 reps
Set 3, level 60, 12 reps
Set 4, level 46 20 reps
Leg press
Set 1, 200kg, 15 reps
Set 2, 220kg, 13 reps
Set 3, 240kg, 10 reps
Set 4, 240kg, 10 reps
For those following along, dropped the new toy off at the mechanics to get fixed then had to walk home, so got an hour of steady walking home up and down hills
Kept most the weight the same for this as last time I did legs but upped the reps on most things, legs were feeling good and a Lil shaky at the end, so DOMs will be fun haha
Leg extension
Set 1, level 46, 12 reps
Set 2, level 46 12 reps
Set 3, level 53, 11 reps
Set 4, level 60 10 reps
Hack squat
Set 1, 45kg, 18 reps
Set 2, 65kg, 14 reps
Set 3, 70 kg, 12 reps
Set 4, 80kg, 10 reps
Laying down hamstring curl
Set 1, level 53, 16 reps
Set 2, level 53 16 reps
Set 3, level 60, 12 reps
Set 4, level 46 20 reps
Leg press
Set 1, 200kg, 15 reps
Set 2, 220kg, 13 reps
Set 3, 240kg, 10 reps
Set 4, 240kg, 10 reps
For those following along, dropped the new toy off at the mechanics to get fixed then had to walk home, so got an hour of steady walking home up and down hills
Kept most the weight the same for this as last time I did legs but upped the reps on most things, legs were feeling good and a Lil shaky at the end, so DOMs will be fun haha
Attachments
Strong leg presses to finish off the workout!!!
Good shit brother
I
Think that's what made me feel shakey haha, but def worth it
C
Cheers big orseGood shit brother
hope things settle man
Weight, unsure as it's after hours
Slept 9.5 hours
Chest day today
Bench press
Warm up on 60kg, 20 reps, getting the blood flowing
Set 1, 100kg, 12 reps
Set 2, 120kg, 8 reps
Set 3, 140kg, 2 reps, just wanted to see if i could get it, to which I did!!
Set 4, 100kg, 12 reps
Set 5, 100kg, 10 reps
Set 6, 100kg, 8 reps, felt good with bench tonight, got a massive pump on
Bottom cable flys
Set 1-4, level 7, 15 reps
Weighted Dips
Set 1-4, 30kgs off waist, 10 reps
Pec deck
Set 1-5, level 6, 12reps
Most the same weights for the last 3 exercises as last week, but did an extra set on bench tonight, and stayed on 100kg for most of it, felt good and just entering the 2nd week with @BigBoyLabs oils, feeling good mentally and feeling strong too
Slept 9.5 hours
Chest day today
Bench press
Warm up on 60kg, 20 reps, getting the blood flowing
Set 1, 100kg, 12 reps
Set 2, 120kg, 8 reps
Set 3, 140kg, 2 reps, just wanted to see if i could get it, to which I did!!
Set 4, 100kg, 12 reps
Set 5, 100kg, 10 reps
Set 6, 100kg, 8 reps, felt good with bench tonight, got a massive pump on
Bottom cable flys
Set 1-4, level 7, 15 reps
Weighted Dips
Set 1-4, 30kgs off waist, 10 reps
Pec deck
Set 1-5, level 6, 12reps
Most the same weights for the last 3 exercises as last week, but did an extra set on bench tonight, and stayed on 100kg for most of it, felt good and just entering the 2nd week with @BigBoyLabs oils, feeling good mentally and feeling strong too
Thank u man, the pump was good and hard havnt felt it like that for a long time, felt like it was blown up hahaha, but feeling good and a bit sore
Thank u man, appreciate the kind words
thanks man, keen to see what I can get too
@codezz anything for recovery? some bone broth? in the diet
very nice job my man keep it up
Nah man never done any bone broth, to be fair never even tried it haha
Thanks for that stone cold
Cheers man, slowly and steady and the gain will come
Cheers man, always try to get the steps in for the day
Doing the best I can man, cheers
Cheers man, I've never really filmed or took photos but for this log I can see why it's actually good
Cheers man, appreciate it
Thanks for the kind words!! Really appreciate it
Thanks man, I try to push hard every session
Workout
Triceps rope pull down
Set 1, level 16, 22 reps
Set 2, level 18, 22 reps
Set 3, level 20, 18 reps
Set 4 level 16, 20 reps
Double arm triceps over head
Set 1, 30kg, 20 reps
Set 2, 40kg, 16 reps
Set 3, 40kg, 16 reps
Set 4, 40kgs, 16 reps
Double arm push down
Set 1, level 25, 20 reps
Set 2, level 25, 20 reps
Set 3, level 27, 18 reps
Set 4, level 26, 20 reps
Single arm triceps over head
Set 1, 12.5kg, 15 reps
Set 2, 14kg, 12 reps
Set 3, 16kg 10 reps
Set 4, 12.5kg, 12 reps
Set 5, 12.5kg, 10 reps, they feel swollen right now
Biceps
21s,
Set 1 - 4, 20kg
Hammer curls dumbbell
Set 1 - 4, 16kg, 16 reps
Concentration curls on cable machine
Set 1 - 4, level 5, 12 reps
Was dads bday today, so lunch was at the pub but no alcohol by me was consumed, feeling good at the moment, and getting plenty of rest, which is good
Triceps rope pull down
Set 1, level 16, 22 reps
Set 2, level 18, 22 reps
Set 3, level 20, 18 reps
Set 4 level 16, 20 reps
Double arm triceps over head
Set 1, 30kg, 20 reps
Set 2, 40kg, 16 reps
Set 3, 40kg, 16 reps
Set 4, 40kgs, 16 reps
Double arm push down
Set 1, level 25, 20 reps
Set 2, level 25, 20 reps
Set 3, level 27, 18 reps
Set 4, level 26, 20 reps
Single arm triceps over head
Set 1, 12.5kg, 15 reps
Set 2, 14kg, 12 reps
Set 3, 16kg 10 reps
Set 4, 12.5kg, 12 reps
Set 5, 12.5kg, 10 reps, they feel swollen right now
Biceps
21s,
Set 1 - 4, 20kg
Hammer curls dumbbell
Set 1 - 4, 16kg, 16 reps
Concentration curls on cable machine
Set 1 - 4, level 5, 12 reps
Was dads bday today, so lunch was at the pub but no alcohol by me was consumed, feeling good at the moment, and getting plenty of rest, which is good
@codezz triceps pulldowns and overheads, you must have been spent after, super pump!
happy bday to your father from the whole EVO family
but next time please some meal pics, we love those
Definitely man, there were no food pics but I can say I had a cheeky fish and chips and to be honest was 1 of the best I've had in a LONG time, but I def should had taken a few photos,@codezz triceps pulldowns and overheads, you must have been spent after, super pump!
happy bday to your father from the whole EVO family
but next time please some meal pics, we love those
Next time for sure
Good job on the training. Only 2 weeks in so you have the best part still to come!
@codezz man I wish I could sleep 9.5 hours!
Weight 92.9kg
Slept 8.5hrs
Back workout
Barbell rows
Warm-up, 40kg, 20 reps
Set 1, 60kg, 14 reps
Set 2, 70kg, 14 reps
Set 3, 75kg, 10 reps
Set 4, 70kg, 12 reps
Unassisted chin ups
Set 1 - 4, 10 reps (will try add weight next week even if it's 2.5kg) and dnt normally do these but got a good pump
Reverse pec deck
Set 1, 47kg, 20 reps
Set 2, 54kg, 20 reps
Set 3, 54kg, 20 reps
Set 4, 54kg, 20reps
Straight bar pull down
Set 1, 23.75kg, 15 reps
Set 2, 26.25kg, 15 reps
Set 3, 26.25kg, 12 reps
Set 4, 26.25kg, 10 reps
Barbell shrugs
Set 1 - 5, 80kg, 15 reps, upped the weight on this
Slept 8.5hrs
Back workout
Barbell rows
Warm-up, 40kg, 20 reps
Set 1, 60kg, 14 reps
Set 2, 70kg, 14 reps
Set 3, 75kg, 10 reps
Set 4, 70kg, 12 reps
Unassisted chin ups
Set 1 - 4, 10 reps (will try add weight next week even if it's 2.5kg) and dnt normally do these but got a good pump
Reverse pec deck
Set 1, 47kg, 20 reps
Set 2, 54kg, 20 reps
Set 3, 54kg, 20 reps
Set 4, 54kg, 20reps
Straight bar pull down
Set 1, 23.75kg, 15 reps
Set 2, 26.25kg, 15 reps
Set 3, 26.25kg, 12 reps
Set 4, 26.25kg, 10 reps
Barbell shrugs
Set 1 - 5, 80kg, 15 reps, upped the weight on this
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
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EVO V.I.P.
Domestic-Supply.com
@codezz I like to see chin ups and pull ups in training, you're putting 4 sets in thats very legit
closing cardio? or nothing today?
Ah cheers man, nah I tried to hit the sauna but got about 6 mins in and got a call to head home, little 1 was worried about her new cast on her arm, but I got 11k steps in today so that's a win@codezz I like to see chin ups and pull ups in training, you're putting 4 sets in thats very legit
closing cardio? or nothing today?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@codezz I get it commitments happen
hopefully all ok at home.Next time do some posing in the sauna to get that extra pump.
Way to keep the updates coming. Nice job
Thank u man, @BigBoyLabs was good to me, so only fair is to be good back to him and repay the favour,
Just hope the log is good and up to standard
BigBoyLabs
Suspended March 2025
Very fucken good stuff brother - we love to see it!!
Cheers boss man haha, thank u!!
Mate changing from lat pulldowns to various chin ups. Really fcked my lats (in a good way)
Was like my first day back in the gym.
Good workout bro! And good to see you want to push your self and add some weight to your chin ups
Was like my first day back in the gym.
Good workout bro! And good to see you want to push your self and add some weight to your chin ups
Wow I've just woken up and tried to stretch, farkk they r tight haha, think I'm gonna have to bring out the figure 8 straps to help with the chin upMate changing from lat pulldowns to various chin ups. Really fcked my lats (in a good way)
Was like my first day back in the gym.
Good workout bro! And good to see you want to push your self and add some weight to your chin ups
@codezz Nice numbers bro......legit progress so far.......
Cheers man, slowly and steady ill get there
No dramas man, it's good for me to look back at too so dnt mind postingEnjoyed the video thanks for posting
Weight 93.2kg
Slept 9.5hrs
Shoulder work out
Upright rows,
Warm-up, just Barbell, 20 reps
Set 1, 40kgs 16 reps
Set 2, 40kgs, 16 reps
Set 3, 50kgs, 12 reps
Set 4, 50kgs, 12 reps, all same as last week
DB over head press
Warm-up 20kg, 12 reps
Warm-up # 2, 32kg, 12 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps
Set 3, 46kg , 8 reps
Set 4, 46kg, 8 reps, felt good and strong, just wish I had a spotter to help with me flicking these up haha
Rear delt reverse pec deck
Set1 - 4, 32kg, 18 reps
Side raise dumbbells
Set 1 - 4, 14kg, 12 reps
Barbell shrugs
Set 1, 60kg, 20 reps
Set 2, 70 kg, 20 reps
Set 3, 80 kg, 18 reps
Set 4, 60kg, 16 reps
A nice strong workout tonight, upped the weight for the over head dumbbells but lowered the weight on reverse pec deck,
Good session
Slept 9.5hrs
Shoulder work out
Upright rows,
Warm-up, just Barbell, 20 reps
Set 1, 40kgs 16 reps
Set 2, 40kgs, 16 reps
Set 3, 50kgs, 12 reps
Set 4, 50kgs, 12 reps, all same as last week
DB over head press
Warm-up 20kg, 12 reps
Warm-up # 2, 32kg, 12 reps
Set 1, 40kg, 8 reps
Set 2, 44 kg, 8 reps
Set 3, 46kg , 8 reps
Set 4, 46kg, 8 reps, felt good and strong, just wish I had a spotter to help with me flicking these up haha
Rear delt reverse pec deck
Set1 - 4, 32kg, 18 reps
Side raise dumbbells
Set 1 - 4, 14kg, 12 reps
Barbell shrugs
Set 1, 60kg, 20 reps
Set 2, 70 kg, 20 reps
Set 3, 80 kg, 18 reps
Set 4, 60kg, 16 reps
A nice strong workout tonight, upped the weight for the over head dumbbells but lowered the weight on reverse pec deck,
Good session
Thank man, feeling quiet sore today from all the workouts haha@codezz shrug volume is legit man
Rest day today, Xmas photos also as it's the only spot left available for us at our normal Xmas Santa haha, so we also off to milky lane for burgers after, ill take photos of my burger too, might go to the sauna or do cardio tonight but am undecided
sore but hardcore
