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Approved Log My Training Log

Nice update my man keep it up
 
I like your workouts you handle your business and it's simple
 
keeping your workouts consistent has been your secret weapon I think
 
Appreciate all the comments!

Midday Workout

Chest
4x Flat Chest Press 130 -140 kgs
4x Incline bench 90kgs
4x Pec Deck 80kg
4x Cable flys top 25kgs
4x Cable flys bottom 15kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs

1hr fast paced walk on inlice, treadmill
Abs workout thrown in as well
 
VMfreaks said:
Had an awesome rest on the weekend and did a Back & Bi's Pump today :cool:💪

BACK
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
Click to expand...

That’s a great back workout
 
VMfreaks said:
Appreciate all the comments!

Midday Workout

Chest
4x Flat Chest Press 130 -140 kgs
4x Incline bench 90kgs
4x Pec Deck 80kg
4x Cable flys top 25kgs
4x Cable flys bottom 15kgs

Triceps
4x Rope 21kgs - Superset skull crushers 20kgs
4x Straight bar 140kgs - superset Reverse bar 30kgs

1hr fast paced walk on inlice, treadmill
Abs workout thrown in as well
Click to expand...
@VMfreaks 1hr treadmill perfect bro :) going to make you lean
you're going to have a nice chest from this level

hows your food?
 
6436.webp
3546.webp
 
VMfreaks said:
Had an awesome rest on the weekend and did a Back & Bi's Pump today :cool:💪

BACK
4x Warm up wide grip pull ups - 10 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 30kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip 140kgs
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
Click to expand...
Nice job
 
Big Week this week with work and some personal stuff. But training has to be priority lol...

BACK
4x Warm up wide grip pull ups - 12 to 15 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
 
VMfreaks said:
Big Week this week with work and some personal stuff. But training has to be priority lol...

BACK
4x Warm up wide grip pull ups - 12 to 15 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
@VMfreaks super big day bro volume is up
would be nice to see the reps, you said 12-15? you going 12-13-14-15 or just dropping?

tell us whats happening this week thas big? :)
 
yes incredible work as well I like the bicep hit
 
make sure you're hitting your back and biceps and following VM FREAKS log he is a beast@!
 
nice job on the hustle
 
thing about you is that you're humble no matter what
 
VMfreaks said:
Big Week this week with work and some personal stuff. But training has to be priority lol...

BACK
4x Warm up wide grip pull ups - 12 to 15 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...

Great training.
 
Legends, hope everyone is doing well

Hit the legs today...

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises
 
VMfreaks said:
Legends, hope everyone is doing well

Hit the legs today...

4x Squats 100 to 140kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 25 to 35kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions 100kgs 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises
Click to expand...
@VMfreaks great leg day you're pumping bro :)

hows the leg pump after this?
 
VMfreaks said:
Big Week this week with work and some personal stuff. But training has to be priority lol...

BACK
4x Warm up wide grip pull ups - 12 to 15 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...

Love that with a stressful lifestyle you prioritizing training - have to put yourself first sometimes brother - training is looking solid bro 💪
 
VMfreaks said:
Big Week this week with work and some personal stuff. But training has to be priority lol...

BACK
4x Warm up wide grip pull ups - 12 to 15 each set
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls 120kgs
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
Great work
 
Hey bros, I want to do a cycle and was thinking about something like this?

16 weeks total cycle.

Test E:
500mg a week

NPP: (thinking it will help with Joint pain)
350mg a week (how long shall I take this, entire cycle?)

Mast E:
400mg a week

TBOL:
50mg daily for first 6 weeks

Proviron:
50mg every day for the entire cycle

Anastrozole:
0.5mg twice a week

Thoughts and Advice? Shall I add/replace/take out to this stack?
 
VMfreaks said:
Hey bros, I want to do a cycle and was thinking about something like this?

16 weeks total cycle.

Test E:
500mg a week

NPP: (thinking it will help with Joint pain)
350mg a week (how long shall I take this, entire cycle?)

Mast E:
400mg a week

TBOL:
50mg daily for first 6 weeks

Proviron:
50mg every day for the entire cycle

Anastrozole:
0.5mg twice a week

Thoughts and Advice? Shall I add/replace/take out to this stack?
Click to expand...
@VMfreaks well based on your size and old stack bro
i would say why not? but you know tbol makes you angry right?

I think npp can be 200mgs if you doing it for joints and whole cycle is fine

you want to recomp or bulk?
 
main thing I would change is the 16 weeks
i would reduce to maybe 12 or 13
 
even if you're on trt that's a long cycle
it's really going to beat down your organs
 
I think the cycle is fine
you are an advanced lifter so you can be a little more flexible
 
Would love to see what you make out of this cycle
you are already a beast so let's see
 
one of the things that I think you can improve is tightening up your waist
I believe in those tightwaist from the Golden Era with men and women
 
you will want to maybe drop 1 of 2 of those compounds
just to simplify things
 
overall the cycle looks fine
you can always adjust the doses since it's so long of a cycle
 
I like the cycle but I would drop the proviron since you’re going to be running mast
 
VMfreaks said:
Hey bros, I want to do a cycle and was thinking about something like this?

16 weeks total cycle.

Test E:
500mg a week

NPP: (thinking it will help with Joint pain)
350mg a week (how long shall I take this, entire cycle?)

Mast E:
400mg a week

TBOL:
50mg daily for first 6 weeks

Proviron:
50mg every day for the entire cycle

Anastrozole:
0.5mg twice a week

Thoughts and Advice? Shall I add/replace/take out to this stack?
Click to expand...
I like
 
Hope everyone is having a great week!

Trained back today.

12 to 15 each set

4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs

6456.webp
56754675.webp
5467567.webp
 
VMfreaks said:
Hope everyone is having a great week!

Trained back today.

12 to 15 each set

4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs

View attachment 43627View attachment 43628View attachment 43629
Click to expand...
@VMfreaks having a great week bro :)

and your training top gun here

but i see egg sandwich , you using what bread?

hows your macros overall?
 
you are looking fantastic keep up the good work
 
that's a good salad with some rice
 
amazing job buddy we like what we're seeing out of you
 
nice job on the Jujitsu that's some good cardio
 
VMfreaks said:
Hope everyone is having a great week!

Trained back today.

12 to 15 each set

4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs

View attachment 43627View attachment 43628View attachment 43629
Click to expand...

That egg sandwich looks great
 
VMfreaks said:
Thanks guys! Leg session today

4x Squats 100 to 160kgs 15 -10 reps
4x Leg Press 140 to 200kgs 18 - 15 reps
4x Single leg Seated Hamstring curls 35 to 55kgs 12reps
4x Lying hamstring curls 65- 75kgs 12reps
4x Leg Extensions Full Stack 15 reps
6x Seated calf raises 45 to 60kgs superset with standing calf raises
Click to expand...
@VMfreaks leg extensions full stack? maybe knee issues bro
try to add omega 3 fats a bit
 
VMfreaks said:
Hope everyone is having a great week!

Trained back today.

12 to 15 each set

4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs

View attachment 43627View attachment 43628View attachment 43629
Click to expand...
Stim free that is my jam as well.
 
VMfreaks said:
Hope everyone is having a great week!

Trained back today.

12 to 15 each set

4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs

View attachment 43627View attachment 43628View attachment 43629
Click to expand...
Foods looks good
 
Monday:
BACK
12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
 
VMfreaks said:
Monday:
BACK
12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
Nice WO!
 
VMfreaks said:
Food from the weekend..

View attachment 44315View attachment 44316
Click to expand...
@VMfreaks hardcore eating bro
you bulking?

VMfreaks said:
Monday:
BACK
12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
thats bulk training bro? just want to check
 
VMfreaks said:
Monday:
BACK
12 to 15 each set
4x Warm up wide grip pull ups
4x Seated wide grip lat pull downs work up to full stack - superset lat pull down bar 40kgs
4x Seated Close grip pull downs full stack 140kgs - superset lat pull down single arm to chest
4x Seated rows close grip full stack
4x Seated row reverse grip 90kgs
4x Dumbbell Row 50kgs - superset Lower back raises

BICEPS
4x Straight bar cable curls Full Stack
4x Seated preached curls close grip 65kgs
superset with reverse rope pull ups 35kgs
Click to expand...
Good numbers but watch the overall total volume
 
the food looks like a feast
 
looking good man you're bulking up nice
 
nice back workout you really hit it strong
 
looks fantastic in your pictures you're doing great
 
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