Approved Log My 1st cycle log

[LevButlerov]

Eyy man, I could but I dnt like many people here hahaha, I like to get in and get out, and just suck that some of the guys I would like to train with go super early in the morning and I'm an arvo workout dude,

But all good man, been pulling up sore these workouts so it's been lovely

arvo is breakfast right?

 

[Mobster]

What do you mean 'at work'? Did you mean when working (so during the week)? Not meant to sleep at work lol

 

[25homes]

Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day

Good workout

 

[RoySimpson]

Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day

@codezz stay consistent bro thats the way to go!

 

[ballin2504]

Been training with the cousin while up at work, he's been trying to get back into good habits which is nice to see, also been good training with a partner too,

Unfortunately his roster is changing soon so won't be able to workout with him all the time but will train when we on site together

I like a training partner every now and then. Most the time they just want to BS. I need to find one with some real goals

 

[Tiger Salman Khan]

Been a bit slack with updating,

Sorry boys and girls

Below is a few days of training for the past few days

Wednesday

Slept 6.5 hrs, always get less sleep at work unfortunately

Shoulder work out

Rear delt reverse pec deck
Set 1 - 4, 54kg, 15 reps, gym was busy and had to wait for a Bench that was free

DB over head press
Warm-up 20kg, 10 reps
Warm-up # 2, 30kg, 8 reps
Set 1, 40kg, 8 reps
Set 2, 44kg, 8 reps
Set 3, 42kg, 8 reps
Set 4, 38kg, 10 reps

Cable Side raises
Set 1 - 4, 7kg, 15reps


Seated Front raises
Set 1 - 3, 12kg, 15reps
Set 4, 10kg, 15 reps


Barbell shrugs
Set 1 - 4, 80kgs, 20reps




Thursday

Slept 7hrs

Back workout

Barbell rows

Set 1, 60kg, 15 reps
Set 2, 70kg, 15 reps
Set 3-4, 75kg, 12 reps

lat pulldown machine

Set 1 - 4, weight stack 14, 15 reps


Reverse pec dec

Set 1 - 4, weight 52.5, 20 reps


Straight bar pull down

Set 1 - 4, weight stack 10, 15 reps, unfortunately the good Cable machine was being used

Barbell shrugs

Set 1 - 4, 75kg, 18 reps


Friday
Rest day

Saturday

Slept around 7 hrs

Arm day workout

Tricep Rope pull downs
Set 1 - 4, 28kg, 15 reps

Double arm over head
Set 1, 30kg, 15 reps
Set 2, 40kg, 14 reps
Set 3 - 4, 44kg, 12 reps

Seated bicep curl
Set 1 - 4, 14kg, 12 reps

Single arm over head dumbell
Set 1, 14kg, 15 reps
Set 2 - 3, 16kg, 15 reps
Set 4, 14kg, 15 reps

Dumbbell curl
Set 1 - 4, 16kg, 15 reps

Single arm tricep cable
Set 1 - 4, weight stack 3, 15 reps

Ezy curl bar till failure,
Set 1 - 3, 25kg, 10 reps

Sunday
Rest day

@codezz great updates bro.......

 

[RoidRage69]

I like a training partner every now and then. Most the time they just want to BS. I need to find one with some real goals

I got the best training partner. After I smash weights at the gym, I go home and smash her.

 

[codezz]

I got the best training partner. After I smash weights at the gym, I go home and smash her.

Love it!!!!

 

[codezz]

Slept around 6hrs, so good to be home from work, however had a mini storm come through last night, lost power and gym was closed, very hot night sweating it out, power came back on today and the gym is open and aircon is my new best friend

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 220kg, 15 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 115kg, 10 reps

Dumbbell lunges walking
Set 1 - 4, 20kg, 20 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps


Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

 

[Noah Wixx]

Sometimes we get busy in life and updates take a back seat, it happens.

 

[codezz]

Back day tonight, looking forward to it, will update all of the workout a Lil later when I've done it

 

[LevButlerov]

I got the best training partner. After I smash weights at the gym, I go home and smash her.

I think @SFDom415 is smashing his training partner as well, just saying @RoidRage69

 

[LevButlerov]

Slept around 6hrs, so good to be home from work, however had a mini storm come through last night, lost power and gym was closed, very hot night sweating it out, power came back on today and the gym is open and aircon is my new best friend

Leg workout

Leg press
Warm up, 150kg 20 reps
Set 1 - 5, 220kg, 15 reps, small increase this week

Squats
Warm up, 70kg, 10 reps
Set 1 - 4, 115kg, 10 reps

Dumbbell lunges walking
Set 1 - 4, 20kg, 20 reps

Leg extension
Set 1 - 4, 52.50kg, 15 reps


Laying down hamstring curl
Set 1 - 5, 42.25kg, 15 reps

@codezz sleep is good 6 hours clean but add the naps in there please.

 

[codezz]

Had a few rest days while on break from.work,

But trained last night and got a decent workout in before getting to bed early to wake up and fly to work today

Slept 7.5hrs

Chest day last night


Bench press
Warm up on 65kg, 10 reps
Set 1, 100kg, 8 reps
Set 2 - 4, 120kg, 6 reps
Set 5, 100kg, 8 reps,


Weighted Dips
Set 1 - 4, 12 reps, 35 kgs

Peck Dec
Set 1 - 4, 68kg, 15 reps

Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

 

[Npcclassicphysique champ]

Had a few rest days while on break from.work,

But trained last night and got a decent workout in before getting to bed early to wake up and fly to work today

Slept 7.5hrs

Chest day last night


Bench press
Warm up on 65kg, 10 reps
Set 1, 100kg, 8 reps
Set 2 - 4, 120kg, 6 reps
Set 5, 100kg, 8 reps,


Weighted Dips
Set 1 - 4, 12 reps, 35 kgs

Peck Dec
Set 1 - 4, 68kg, 15 reps

Low Cable flys
Set 1 - 4, 7.5 level, 15 reps

@codezz chest day perfect with bench press bro

 

[stevesmi]

A proud of you man another excellent work out

 

[Mobster]

Good solid session

 

[ceo]

Bros, that's a really good workout. Leg n squats is no joke back-to-back.

 

[Austin316]

Congratulations on another great workout.

You keep on rolling and I love it.

 

[sambee38]

One area, I think you can improve on, is your sleep. 6 hours isn't very much but getting it closer to 8 hours is on point.