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@Ben10 Wow, this is a good pulling routine and a chest day. I love a good upper body workout session. That's how you separate yourself from everyone else!
iron training at its finest!
iron training at its finest!
26/5/25
4am Arm day before work and 6pm Push after work
Seeing family after work today so had to train before work. Ended up having spare time before dinner so went and hit push as well
Session 1
Preacher curl
Set 1 96kg x12
Set 2 96kg x9
Hammer curl
Set 1 22.5kg x11
Set 2 22.5kg x8
Dhandle Cable curl
Set 1 12.5kg x11
Set 2 12.5kg x10
Seated Tricep push down
Set 1 3PPS x12
Set 2 3PPs x10
Tricep rope extension
Set 1 22.5kg x12
Set 2 27.5kg x9
Flat bar push down
Set 1 54kg x12
Set2 54kg x10
Session 2
Incline smith machine press
Set 1 120kg x9
Plate loaded shoulder press
Set 1 3.5PPSx8
Set 2 3.5PPs x6
Pec fly
Set 1 151.5kg x10
Set 2 151.5kg x8
Seated lateral raise machine
Set 1 86kg x10
Set 2 86kg x9
Flat db press
Set 1 40kg x12
Set 2 45kg x12
Plate loaded neutral grip press
Set 1 4PPs x9
Set 2 4PPs x7
Meals 1,2,4
50g Oats
30g WPI Vanilla
30g Choc coconut
Meal 3
300g Chicken breast
150g Rice
Meal 5
250 Waygu rump
300g Sweet potato
Cardio 30min AM
Steps 21,500
4am Arm day before work and 6pm Push after work
Seeing family after work today so had to train before work. Ended up having spare time before dinner so went and hit push as well
Session 1
Preacher curl
Set 1 96kg x12
Set 2 96kg x9
Hammer curl
Set 1 22.5kg x11
Set 2 22.5kg x8
Dhandle Cable curl
Set 1 12.5kg x11
Set 2 12.5kg x10
Seated Tricep push down
Set 1 3PPS x12
Set 2 3PPs x10
Tricep rope extension
Set 1 22.5kg x12
Set 2 27.5kg x9
Flat bar push down
Set 1 54kg x12
Set2 54kg x10
Session 2
Incline smith machine press
Set 1 120kg x9
Plate loaded shoulder press
Set 1 3.5PPSx8
Set 2 3.5PPs x6
Pec fly
Set 1 151.5kg x10
Set 2 151.5kg x8
Seated lateral raise machine
Set 1 86kg x10
Set 2 86kg x9
Flat db press
Set 1 40kg x12
Set 2 45kg x12
Plate loaded neutral grip press
Set 1 4PPs x9
Set 2 4PPs x7
Meals 1,2,4
50g Oats
30g WPI Vanilla
30g Choc coconut
Meal 3
300g Chicken breast
150g Rice
Meal 5
250 Waygu rump
300g Sweet potato
Cardio 30min AM
Steps 21,500
Attachments
Couple of great sessions Ben, hope you had a great B Day bro
I
absolutely love it, haven’t pinned it in 2 weeks as I’m waiting for order to arrive but once it’s here I’ll be running either 2.5mg/3mgReta is
Thanks brother
@Ben10 big cardio every day for you it seems, 21500 steps, you do a lot of movement!
Happy belated birthday brother i hope u had an excellent one and enjoyed it
@Ben10 hope ya had a good bday brother.
27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
Legs killed today clearly you're on top of it, but start dialing in the diet again dont give up.27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
@Ben10 You're looking fantastic man. I like the leg day training and I like the hack squats. That's really what we like to see.27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
@Ben10 bro you special for sure. this a good leg day. hammering it good and putting in some strong training on belt squats27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
@Ben10 Bros. I got a lot of respect for this training leg day is always the best. That's what separates the men from the boys. You're hungry means that you growing.27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
@Ben10 Excellent job on the leg training. I like how you're hitting your hamstrings. Lots of people neglect that body part. It's like their hamstrings don't even exist.27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
@Ben10 So this is a really good workout on the leg training. how much reta are you planning on using? did you take a break from it i can't remember27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
Running 2mg-3mg.
I ran out of stock 2-3 weeks ago jusf waiting on order to arrive and it will be back in
@Ben10 excellent job on this. you are an iron addict and rolling right along. i expect big things out of you going forward27/5/25
Leg day
This weeks has been a struggle I’m hungry 24/7, im
working long hours and it’s so cold getting up at 3am despite all these excuses I have smashed every session in the gym hard. I’m waiting on an order to arrive so I can add Reta back in and a whole bunch of other supps
I plan on doing another 6 weeks of hard dieting with a few more added Supps that will be mentioned when they arrive.
Leg day
Leg extensions
134kg 2x10kg (2-3 RIR)
Hack squats
5PPS 3x7,6,6
Lying hamstring curls
64kg 2x11,12
Seated hamstring curls
104kg 2x12,12
Belt squat
3PPs 2x15,12
Legs were absolutely destroyed after this and feeling good. Looking bigger and a few more veins coming out. Diet has been inconsistent this week and I’m disgusted in myself for it but I know what’s required to get myself locked back in once the order arrives.
