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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log Ongoing cycle Journey log

Excellent training man, i completely get it brother sometimes in life we don't feel our best or look our best, the important thing is you still went in and put the work in and found a way.
💯
 
Back training
In 550am
Out 640am

A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8

Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10

Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10

Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9

Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11

Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
 
Back training
In 550am
Out 640am

A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8

Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10

Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10

Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9

Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11

Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
Awesome little workout brother love the reps and the sets.
Very good use of your time also don't know if people will count a 50min work out as light 😁
Keep it up 🥰
 
Awesome little workout brother love the reps and the sets.
Very good use of your time also don't know if people will count a 50min work out as light 😁
Keep it up 🥰
Thanks bro!
 
In 545am
Out 7am

Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10

Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10

Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10

Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11

Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9

Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11

Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8

Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10

Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10

Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15

Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10


Ab roller until failure

Into plank to failure

Into 6inches heel raise hold to failure

Into crunches to failure
 
Back training
In 550am
Out 640am

A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8

Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10

Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10

Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9

Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11

Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8

In 545am
Out 7am

Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10

Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10

Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10

Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11

Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9

Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11

Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8

Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10

Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10

Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15

Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10


Ab roller until failure

Into plank to failure

Into 6inches heel raise hold to failure

Into crunches to failure
All this volume in perfect amount of time. intensity and focus is admirable bro. Many can’t do this.
 
All this volume in perfect amount of time. intensity and focus is admirable bro. Many can’t do this.
Thanks Bro! Gotta push ! Ready to launch
 
Back training
In 550am
Out 640am

A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8

Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10

Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10

Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9

Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11

Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8

In 545am
Out 7am

Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10

Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10

Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10

Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11

Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9

Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11

Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8

Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10

Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10

Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15

Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10


Ab roller until failure

Into plank to failure

Into 6inches heel raise hold to failure

Into crunches to failure
@Trenhead3cc strong tricep day you did a lot of volume, kickbacks you can up it a bit 20 rep set?
planks perfect to failure :)
 
proud of you man that was a hell of a workout
 

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