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Approved Log My Pre-cycle Diet Training Log

30min fasted cardio
Afternoon Workout
Wednesday, 24 January 2024 at 14:44
Teres major WS
Lat Pulldown (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 120 kg × 10
Set 4: 140 kg × 8
Set 5: 120 kg × 14
Set 6: 120 kg × 25
LATS WS
Iso-Lateral Row (Machine) SINGLE HAND---- SLOW/CONTROLLED 5 SEC EACH SET
Set 1: 40 kg × 12
Set 2: 50 kg × 12
Set 3: 60 kg × 12
Set 4: 70 kg × 12

Bent Over Row (Barbell)
Set 1: 20 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
TM SS
Lat Pulldown (TRIANGLE BAR)
Set 1: 40 kg × 10
Set 2: 60 kg × 8
Set 3: 50 kg × 25
LATS SS
Bent Over Row (Dumbbell)
Set 1: 16 kg × 10
Set 2: 20 kg × 10
Set 3: 24 kg × 9
Set 4: 20 kg × 20 [Drop Set]
FINISHER
Lat Pulldown (Cable)
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10
REAR
Face Pull (Cable)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 20 [Drop Set]
BI
Bicep Curl (Barbell)
Set 1: 15 kg × 15 BFR'1
Set 2: 15 kg × 10 BFR'2
Set 3: 15 kg × 5 BFR'3
Set 4: 15 kg × 10
Set 5: 15 kg × 10
LOWER ABS
Hanging Leg Raise
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps

Cycling (Indoor)
Set 1: 15 km | 0:30
good workout here
 
30MIN FASTED CARDIO
Afternoon Workout
Friday, 26 January 2024 at 14:10
CHEST
Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 15 [Drop Set]
Set 7: 60 kg × 15

Incline Bench Press (Smith Machine)
Set 1: 30 kg × 10
Set 2: 50 kg × 8
Set 3: 50 kg × 12 [Drop Set]
Set 4: 30 kg × 12

Cable Crossover
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 12

Chest Press (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 15
FRONT
Shoulder Press (Plate Loaded)
Set 1: 20 kg × 10
Set 2: 40 kg × 6
Set 3: 40 kg × 12 [Drop Set]
Set 4: 20 kg × 18
SIDE
Lateral Raise (Dumbbell)
Set 1: 16 kg × 8
Set 2: 14 kg × 20 [Drop Set]
Set 3: 14 kg × 30 [Drop Set]
Set 4: 12 kg × 20 [Drop Set]
Set 5: 10 kg × 50 [Drop Set]
CORE
Decline Crunch
Set 1: 12 reps
Set 2: +10 kg × 10
Set 3: +20 kg × 10
Set 4: 12 reps
TRI
Triceps Extension supersets
Set 1: 15 kg × 10 [Warm-up]
Set 2: 7,5 kg × 10 [Warm-up]
Set 3: 20 kg × 10
Set 4: 10 kg × 10
Set 5: 20 kg × 10
Set 6: 7,5 kg × 10
Set 7: 15 kg × 10
Set 8: 7,5 kg × 10
Set 9: 15 kg × 20 [Drop Set]
Set 10: 5 kg × 20 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30
 
30MIN FASTED CARDIO
Afternoon Workout
Friday, 26 January 2024 at 14:10
CHEST
Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 90 kg × 3 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 8
Set 6: 80 kg × 15 [Drop Set]
Set 7: 60 kg × 15

Incline Bench Press (Smith Machine)
Set 1: 30 kg × 10
Set 2: 50 kg × 8
Set 3: 50 kg × 12 [Drop Set]
Set 4: 30 kg × 12

Cable Crossover
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 12

Chest Press (Machine)
Set 1: 20 kg × 10
Set 2: 20 kg × 15
FRONT
Shoulder Press (Plate Loaded)
Set 1: 20 kg × 10
Set 2: 40 kg × 6
Set 3: 40 kg × 12 [Drop Set]
Set 4: 20 kg × 18
SIDE
Lateral Raise (Dumbbell)
Set 1: 16 kg × 8
Set 2: 14 kg × 20 [Drop Set]
Set 3: 14 kg × 30 [Drop Set]
Set 4: 12 kg × 20 [Drop Set]
Set 5: 10 kg × 50 [Drop Set]
CORE
Decline Crunch
Set 1: 12 reps
Set 2: +10 kg × 10
Set 3: +20 kg × 10
Set 4: 12 reps
TRI
Triceps Extension supersets
Set 1: 15 kg × 10 [Warm-up]
Set 2: 7,5 kg × 10 [Warm-up]
Set 3: 20 kg × 10
Set 4: 10 kg × 10
Set 5: 20 kg × 10
Set 6: 7,5 kg × 10
Set 7: 15 kg × 10
Set 8: 7,5 kg × 10
Set 9: 15 kg × 20 [Drop Set]
Set 10: 5 kg × 20 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30
Great volume!
 
30min fasted cardio
Afternoon Workout
Saturday, 27 January 2024 at 15:24
BACK
Lat Pulldown (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 120 kg × 5 [Warm-up]
Set 4: 140 kg × 8
Set 5: 120 kg × 10
Set 6: 120 kg × 10
Set 7: 120 kg × 20 [Drop Set]

Iso-Lateral Row (Machine) slow squeeze
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 80 kg × 10
Set 4: 70 kg × 10
Set 5: 60 kg × 20 [Drop Set]

Bent Over Row (Dumbbell)
Set 1: 18 kg × 12
Set 2: 20 kg × 12
Set 3: 24 kg × 8
Set 4: 20 kg × 20

Seated Row (Cable)
Set 1: 30 kg × 10
Set 2: 30 kg × 20 [Drop Set]

Lat Pulldown (Cable)
Set 1: 10 kg × 15
Set 2: 20 kg × 10
Set 3: 15 kg × 12
Set 4: 15 kg × 30 [Drop Set]
REAR
Reverse Fly (Dumbbell)
Set 1: 4 kg × 10 [Warm-up]
Set 2: 8 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 30 [Drop Set]
BI
Bicep Curl (Barbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 20 [Drop Set]
Set 4: 15 kg × 20

Preacher Curl (Machine) CLOSE GRIP
Set 1: 20 kg × 7
Set 2: 20 kg × 12 [Drop Set]
Set 3: 10 kg × 15

Cycling (Indoor)
Set 1: 15 km | 0:30
 
30min fasted cardio
Afternoon Workout
Saturday, 27 January 2024 at 15:24
BACK
Lat Pulldown (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 120 kg × 5 [Warm-up]
Set 4: 140 kg × 8
Set 5: 120 kg × 10
Set 6: 120 kg × 10
Set 7: 120 kg × 20 [Drop Set]

Iso-Lateral Row (Machine) slow squeeze
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 80 kg × 10
Set 4: 70 kg × 10
Set 5: 60 kg × 20 [Drop Set]

Bent Over Row (Dumbbell)
Set 1: 18 kg × 12
Set 2: 20 kg × 12
Set 3: 24 kg × 8
Set 4: 20 kg × 20

Seated Row (Cable)
Set 1: 30 kg × 10
Set 2: 30 kg × 20 [Drop Set]

Lat Pulldown (Cable)
Set 1: 10 kg × 15
Set 2: 20 kg × 10
Set 3: 15 kg × 12
Set 4: 15 kg × 30 [Drop Set]
REAR
Reverse Fly (Dumbbell)
Set 1: 4 kg × 10 [Warm-up]
Set 2: 8 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 30 [Drop Set]
BI
Bicep Curl (Barbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 20 [Drop Set]
Set 4: 15 kg × 20

Preacher Curl (Machine) CLOSE GRIP
Set 1: 20 kg × 7
Set 2: 20 kg × 12 [Drop Set]
Set 3: 10 kg × 15

Cycling (Indoor)
Set 1: 15 km | 0:30
@co8ba your volume has gone up i see
thats the way, putting in the volume is the only way to get results
UP@
 
30min fasted cardio
Afternoon Workout
Saturday, 27 January 2024 at 15:24
BACK
Lat Pulldown (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 120 kg × 5 [Warm-up]
Set 4: 140 kg × 8
Set 5: 120 kg × 10
Set 6: 120 kg × 10
Set 7: 120 kg × 20 [Drop Set]

Iso-Lateral Row (Machine) slow squeeze
Set 1: 40 kg × 12
Set 2: 60 kg × 12
Set 3: 80 kg × 10
Set 4: 70 kg × 10
Set 5: 60 kg × 20 [Drop Set]

Bent Over Row (Dumbbell)
Set 1: 18 kg × 12
Set 2: 20 kg × 12
Set 3: 24 kg × 8
Set 4: 20 kg × 20

Seated Row (Cable)
Set 1: 30 kg × 10
Set 2: 30 kg × 20 [Drop Set]

Lat Pulldown (Cable)
Set 1: 10 kg × 15
Set 2: 20 kg × 10
Set 3: 15 kg × 12
Set 4: 15 kg × 30 [Drop Set]
REAR
Reverse Fly (Dumbbell)
Set 1: 4 kg × 10 [Warm-up]
Set 2: 8 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 30 [Drop Set]
BI
Bicep Curl (Barbell)
Set 1: 25 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 20 [Drop Set]
Set 4: 15 kg × 20

Preacher Curl (Machine) CLOSE GRIP
Set 1: 20 kg × 7
Set 2: 20 kg × 12 [Drop Set]
Set 3: 10 kg × 15

Cycling (Indoor)
Set 1: 15 km | 0:30
Guaranteed gains after this sesh! Nicely done
 
Morning Workout
Sunday, 28 January 2024 at 11:42
FRONT
WARM UP Seated Overhead Press (Dumbbell)
Set 1: 12 kg × 10
Set 2: 18 kg × 10
Set 3: 24 kg × 5

Shoulder Press (Plate Loaded)
Set 1: 40 kg × 10
Set 2: 80 kg × 9
Set 3: 90 kg × 5
Set 4: 80 kg × 12 [Drop Set]
Set 5: 60 kg × 20 [Drop Set]

Front Raise (Plate)
Set 1: 10 kg × 20
Set 2: 10 kg × 20
SIDE
Lateral Raise (Dumbbell)
Set 1: 10 kg × 10
Set 2: 14 kg × 10
Set 3: 16 kg × 8
Set 4: 14 kg × 20 [Drop Set]
Set 5: 14 kg × 25 [Drop Set]
Set 6: 12 kg × 50 [Drop Set]
REAR
Reverse Fly (Machine)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 15
Set 4: 10 kg × 32

Face Pull (Cable)
Set 1: 15 kg × 12
Set 2: 20 kg × 12
Set 3: 15 kg × 15
Set 4: 15 kg × 30 [Drop Set]
 
Morning Workout
Sunday, 28 January 2024 at 11:42
FRONT
WARM UP Seated Overhead Press (Dumbbell)
Set 1: 12 kg × 10
Set 2: 18 kg × 10
Set 3: 24 kg × 5

Shoulder Press (Plate Loaded)
Set 1: 40 kg × 10
Set 2: 80 kg × 9
Set 3: 90 kg × 5
Set 4: 80 kg × 12 [Drop Set]
Set 5: 60 kg × 20 [Drop Set]

Front Raise (Plate)
Set 1: 10 kg × 20
Set 2: 10 kg × 20
SIDE
Lateral Raise (Dumbbell)
Set 1: 10 kg × 10
Set 2: 14 kg × 10
Set 3: 16 kg × 8
Set 4: 14 kg × 20 [Drop Set]
Set 5: 14 kg × 25 [Drop Set]
Set 6: 12 kg × 50 [Drop Set]
REAR
Reverse Fly (Machine)
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 15
Set 4: 10 kg × 32

Face Pull (Cable)
Set 1: 15 kg × 12
Set 2: 20 kg × 12
Set 3: 15 kg × 15
Set 4: 15 kg × 30 [Drop Set]
@co8ba drop sets on shoulders make sure you slow on the weight dont jerk
 
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