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[Npcclassicphysique champ]

Did legs only today.

Squats - 4 sets 60kg, 80kg, 100kg, 120kg - 6 to 18 reps
Leg Press - 4 sets 160kgs, 200kgs - 12 to 18 reps
Hamstring curls - 4 sets 45kgs - 10 to 12 reps
Leg Extentions - 4 sets 110kgs 10 to 12 reps
Sitting calfs - 4 sets 30kgs 12 reps - superset with standing ones

@Skays noticed you did 18 reps with 60kg right? how was the pump
any cardio today? you should slam it as warm up for sure

hows the food? any update on that

 

[25homes]

Great work

 

[Skays]

Hey bros, just checking in for today. Did chest,tris and shoulders during the day and will going to Jujitsu tonight for an hour session.

Flat Bench - 60kgx12 80kgx12 90kgx10
Incline Press - 80kgx10 80kgx10 80kgx10
Smith machine 80kg platesx8 70x9 70x9 70x8
Peck deck 50kgx10 54kgx10 59kgx10 64x11
Finish off with 30sec rest in between DB Incline -: 25kgx12 25kgx12 425kgx12

Seated Military Press - 20kgx12 25kgx9 25kgx9
Arnold Press - 12.5kgx12 15x9 17.5x10
Side Lateral Raises - 7kgx11 7x11 7x11

Tricep Extensions - Rope 41kgx12 41x12 41x12
DB French Press - 15kgx9 15kgx8
Tricep Pushdowns - 41kgx10 41kgx10 41kgx10
Abs in between sets

 

[LevButlerov]

Hey bros, just checking in for today. Did chest,tris and shoulders during the day and will going to Jujitsu tonight for an hour session.

Flat Bench - 60kgx12 80kgx12 90kgx10
Incline Press - 80kgx10 80kgx10 80kgx10
Smith machine 80kg platesx8 70x9 70x9 70x8
Peck deck 50kgx10 54kgx10 59kgx10 64x11
Finish off with 30sec rest in between DB Incline -: 25kgx12 25kgx12 425kgx12

Seated Military Press - 20kgx12 25kgx9 25kgx9
Arnold Press - 12.5kgx12 15x9 17.5x10
Side Lateral Raises - 7kgx11 7x11 7x11

Tricep Extensions - Rope 41kgx12 41x12 41x12
DB French Press - 15kgx9 15kgx8
Tricep Pushdowns - 41kgx10 41kgx10 41kgx10
Abs in between sets

@Skays you consider brining up the reps to 15 on some sets bro? would be nice

 

[stevesmi]

nice check in and great workout

 

[Mobster]

Getting there on the leg workout

 

[Quadsweep]

a heck of an update man good job

 

[BodyMonster34]

bro you doing a lot of fun exercises I wish I could train with you

 

[JasonPriest]

I like how you add in ABS between sets you're not wasting time

 

[Wootoom]

nice work my man nice Peck routine

 

[Vadim Fedorov]

definitely you hit the shoulders and triceps pretty hard

 

[2Thick]

add some weighted push-ups as well you'll like those

 

[e2]

keep up the good work man that was a hell of a work out you got a lot of volume

 

[Ulter]

Nice job and dedication

 

[chesty]

working your core in between sets that's a great idea I'm gonna try that

 

[ROIDDERS]

keep up the good work we love you

 

[ceo]

bros your progress tremendous

 

[Skays]

Back, Bi's and Legs (supersets)

Lat Pulldowns - 3x10-12 58kg superset with T Rows - 3x12 40kg
Hyperextensions - 3x15 (15kg plate)
BB Curls - 3 sets of 21's 25kg
Alt Hammer Curls - 3x10 20kg superset with Cable Reverse Curls 3x10-12 36kg
Alt DB Curls - 2x Run the rack superset with 15kg x 10 17.5kg x 8 Preacher Curls - 3x 7x 25kg
Squats (60 to 100kgs)- 4x10,8,8,6 superset with Leg Press (160kgs) - 4x12,10,10,15
Leg Extensions (100kg) - 3x12-15 superset with Leg Curls (50kg) 3x10-12
Seated Calf Raises- 4x15-30kg
Shrugs in between sets (30kg kettle bells)

 

[Skays]

 

[Skays]