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Approved Log My Pre-cycle Diet Training Log

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]

nice workout I like how you're incorporating the drop sets
 
lots of good lifting here
 
very simple to follow and you hit a solid amount of sets nice job
 
drop sets are impressive I counted at least five
 
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]
I just did a workout almost identical to this for shoulders
 
30min fasted cardio
Afternoon Workout
Monday, 29 January 2024 at 17:24


Iso-Lateral Chest Press (Machine)
Set 1: 20 kg × 12 [Warm-up]

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 90 kg × 1 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 7
Set 6: 80 kg × 16 [Drop Set]
Set 7: 60 kg × 13

Incline Bench Press (Dumbbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 8

Chest Press (Machine)
Set 1: 35 kg × 15
Set 2: 35 kg × 12
Set 3: 40 kg × 30 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 20 [Drop Set]

Front Raise (Barbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 25 [Drop Set]

Triceps Extension
Set 1: 15 kg × 10
Set 2: 7,5 kg × 10
Set 3: 20 kg × 10
Set 4: 10 kg × 10
Set 5: 20 kg × 10
Set 6: 7,5 kg × 10
Set 7: 20 kg × 20 [Drop Set]
Set 8: 7,5 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 30 [Drop Set]
Set 2: 10 kg × 50 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30


30min fasted cardio
Afternoon Workout
Tuesday, 30 January 2024 at 16:25


Iso-Lateral Row (Machine)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 5 [Warm-up]
Set 3: 140 kg × 8
Set 4: 140 kg × 10 [Drop Set]
Set 5: 120 kg × 11
Set 6: 120 kg × 30 [Drop Set]

Iso-Lateral Row (Machine)
Set 1: 50 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 10
Set 4: 50 kg × 20 [Drop Set]

Bent Over Row (Dumbbell)
Set 1: 20 kg × 10
Set 2: 26 kg × 9
Set 3: 24 kg × 10
Set 4: 20 kg × 20 [Drop Set]

standing Lat Pullover
Set 1: 20 kg × 13
Set 2: 20 kg × 12
Set 3: 20 kg × 11
Set 4: 20 kg × 25 [Drop Set]

Bicep Curl (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 10
Set 3: 25 kg × 20 [Drop Set]
Set 4: 15 kg × 20

Reverse Fly (Dumbbell)
Set 1: 6 kg × 10
Set 2: 8 kg × 12
Set 3: 10 kg × 12
Set 4: 12 kg × 10
Set 5: 12 kg × 30 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30
 
30min fasted cardio
Afternoon Workout
Monday, 29 January 2024 at 17:24


Iso-Lateral Chest Press (Machine)
Set 1: 20 kg × 12 [Warm-up]

Bench Press (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 6 [Warm-up]
Set 3: 90 kg × 1 [Warm-up]
Set 4: 85 kg × 6
Set 5: 80 kg × 7
Set 6: 80 kg × 16 [Drop Set]
Set 7: 60 kg × 13

Incline Bench Press (Dumbbell)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 8

Chest Press (Machine)
Set 1: 35 kg × 15
Set 2: 35 kg × 12
Set 3: 40 kg × 30 [Drop Set]

Pec Deck (Machine)
Set 1: 15 kg × 10
Set 2: 15 kg × 12
Set 3: 15 kg × 20 [Drop Set]

Front Raise (Barbell)
Set 1: 10 kg × 10
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 25 [Drop Set]

Triceps Extension
Set 1: 15 kg × 10
Set 2: 7,5 kg × 10
Set 3: 20 kg × 10
Set 4: 10 kg × 10
Set 5: 20 kg × 10
Set 6: 7,5 kg × 10
Set 7: 20 kg × 20 [Drop Set]
Set 8: 7,5 kg × 20 [Drop Set]

Lateral Raise (Dumbbell)
Set 1: 10 kg × 30 [Drop Set]
Set 2: 10 kg × 50 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30


30min fasted cardio
Afternoon Workout
Tuesday, 30 January 2024 at 16:25


Iso-Lateral Row (Machine)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]

Lat Pulldown (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 5 [Warm-up]
Set 3: 140 kg × 8
Set 4: 140 kg × 10 [Drop Set]
Set 5: 120 kg × 11
Set 6: 120 kg × 30 [Drop Set]

Iso-Lateral Row (Machine)
Set 1: 50 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 10
Set 4: 50 kg × 20 [Drop Set]

Bent Over Row (Dumbbell)
Set 1: 20 kg × 10
Set 2: 26 kg × 9
Set 3: 24 kg × 10
Set 4: 20 kg × 20 [Drop Set]

standing Lat Pullover
Set 1: 20 kg × 13
Set 2: 20 kg × 12
Set 3: 20 kg × 11
Set 4: 20 kg × 25 [Drop Set]

Bicep Curl (Barbell)
Set 1: 25 kg × 12
Set 2: 25 kg × 10
Set 3: 25 kg × 20 [Drop Set]
Set 4: 15 kg × 20

Reverse Fly (Dumbbell)
Set 1: 6 kg × 10
Set 2: 8 kg × 12
Set 3: 10 kg × 12
Set 4: 12 kg × 10
Set 5: 12 kg × 30 [Drop Set]

Cycling (Indoor)
Set 1: 15 km | 0:30
@co8ba volume is perfect with dropsets GO FOR IT
 
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]
nice workout right here bro. good work
 
Whats up bro, you good?
I'm doing well, just waiting for my goodies to come and start my new bulking log, International shipping sucks btw.
 
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