Please Scroll Down to See Forums Below 
@JackedPingu awesome work bro!
Approved Log Testosterone and Primobolan cycle: reverse and push phase Log
- Thread starter JackedPingu
- Start date
Back for arms and some rear delts, still nursing my shoulder as it’s not 100%
@Raptor Labs
28 Dec 2024
Single arm leaning dumbbell curl (has always been leaning but neglected to include info)
6 x 15
8 x 7
12 x 15 (15-20 rep range) higher weight than last week
8 x 15 (12-15 rep range) will increase weight next week
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 11 (10-12 rep range)
Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) higher weight than last week
7.5 x 13 (12-15 rep range)
Single arm preacher machine curl
10 x 7
25 x 10 (10-12 rep range) higher weight than last week
12.5 x 13 (12-15 rep range) same reps as last week with prior set being higher.
Bent over dumbbell rear delt flies
4 x 15
4 x 15
Did the above with lower weight than usual just to ease my shoulders into some delt work.
Back tomorrow for legs rather than a rest day.
@Raptor Labs
28 Dec 2024
Single arm leaning dumbbell curl (has always been leaning but neglected to include info)
6 x 15
8 x 7
12 x 15 (15-20 rep range) higher weight than last week
8 x 15 (12-15 rep range) will increase weight next week
Single arm tricep pushdown
2.5 x 10
5 x 7
10 x 18 (15-20 rep range)
Wide grip cable ez curl
12.5 x 10
21 x 3
24.5 x 11 (10-12 rep range)
Long d handle tricep extension
5 x 10
15 x 10 (10-12 rep range) higher weight than last week
7.5 x 13 (12-15 rep range)
Single arm preacher machine curl
10 x 7
25 x 10 (10-12 rep range) higher weight than last week
12.5 x 13 (12-15 rep range) same reps as last week with prior set being higher.
Bent over dumbbell rear delt flies
4 x 15
4 x 15
Did the above with lower weight than usual just to ease my shoulders into some delt work.
Back tomorrow for legs rather than a rest day.
Shoulders looking capped man
Happy Sunday, no rest day today I hit legs instead. @Raptor Labs
29 Dec 2024
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
165 x 18 (15-20 rep range) higher weight than last week
125 x 12 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)
Plank
1 min 10 sec (still increasing week on week)
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 12 (12-15 rep range)
Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 10 (10-12 rep range)
Leg Press
130 x 10
210 x 7
250 x 3
310 x 11 (10-12 rep range) higher weight than last week
250 x 12 (10-12 rep range) will increase weight next week
RDL
60 x 10
80 x 7
110 x 12 (12-15 rep range) higher weight than last week
some sad news for this week of training starting Monday. My coach has decide we’re doing a week of lower calories and LISS increased to 45 mins post workout minus leg day to then take us into the reverse pending how my body responds this week.
You will see slight programming changes this week to mitigate fatigue etc with the lower calories.
29 Dec 2024
Seated Leg Press Calf Raises
65 x 15
85 x 7
115 x 3
165 x 18 (15-20 rep range) higher weight than last week
125 x 12 (12-15 rep range)
High decline bench crunches
0 x 7
10 x 16 (15-20 rep range)
0 x 12 (12-15 rep range)
Plank
1 min 10 sec (still increasing week on week)
Leg Curls
26 x 15
47 x 7
61 x 3
82 x 16 (15-20 rep range)
61 x 12 (12-15 rep range)
Banded Leg Extensions
26 x 10
40 x 7
47 x 15 (15-20 rep range)
40 x 10 (10-12 rep range)
Leg Press
130 x 10
210 x 7
250 x 3
310 x 11 (10-12 rep range) higher weight than last week
250 x 12 (10-12 rep range) will increase weight next week
RDL
60 x 10
80 x 7
110 x 12 (12-15 rep range) higher weight than last week
some sad news for this week of training starting Monday. My coach has decide we’re doing a week of lower calories and LISS increased to 45 mins post workout minus leg day to then take us into the reverse pending how my body responds this week.
You will see slight programming changes this week to mitigate fatigue etc with the lower calories.
Nice work
Thank you sir
no rest and leg day is the way bro
protein can boost by 50 imo
Trained early today as I have a few days off of work.
Cheat and tris @Raptor Labs
30 Dec 2024
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder
Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)
Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)
Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Calf raises moved to tomorrow as a once off.
Have a good one
Cheat and tris @Raptor Labs
30 Dec 2024
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder
Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)
Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)
Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Calf raises moved to tomorrow as a once off.
Have a good one
incline smith is a good one bro and try to really push it in the 15 range for the pumpsTrained early today as I have a few days off of work.
Cheat and tris @Raptor Labs
30 Dec 2024
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder
Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)
Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)
Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Calf raises moved to tomorrow as a once off.
Have a good one
Last session for the year done and dusted, here’s to 2025 @Raptor Labs
31 Dec 2024
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 14 (12-15 rep range)
13 x 12 (12-15 rep range)
Dual d handle cable row
18 x 10
33 x 5
57 x 12 (10-12 rep range) higher weight than last week & up again next week
Hammer strength plate loaded pulldown
30 x 10
50 x 9 (10-12 rep range)
30 x 13 (12-15 rep range)
Single arm dumbbell preacher curl
4 x 7
6 x 3
10 x 15 (12-15 rep range) higher weight than last week and up again next week
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
15 x 12 (12-15 rep range)
Dual d handle small stack bicep curl
8.75 x 13 (12-15 rep range) higher weight than last week
6.25 x 10 (12-15 rep range) May need to drop, will see how it goes next week
Small stack rear delt flies
3.75 x 10
Only did a small amount on rear delt as my shoulder felt off doing it.
I hope everyone has a great 2025!
31 Dec 2024
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 14 (12-15 rep range)
13 x 12 (12-15 rep range)
Dual d handle cable row
18 x 10
33 x 5
57 x 12 (10-12 rep range) higher weight than last week & up again next week
Hammer strength plate loaded pulldown
30 x 10
50 x 9 (10-12 rep range)
30 x 13 (12-15 rep range)
Single arm dumbbell preacher curl
4 x 7
6 x 3
10 x 15 (12-15 rep range) higher weight than last week and up again next week
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
15 x 12 (12-15 rep range)
Dual d handle small stack bicep curl
8.75 x 13 (12-15 rep range) higher weight than last week
6.25 x 10 (12-15 rep range) May need to drop, will see how it goes next week
Small stack rear delt flies
3.75 x 10
Only did a small amount on rear delt as my shoulder felt off doing it.
I hope everyone has a great 2025!
Early is always my preference (been that way for years)Trained early today as I have a few days off of work.
Cheat and tris @Raptor Labs
30 Dec 2024
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 15 (15-20 rep range)
5 x 14 (12-15 rep range) these so far haven’t hurt my shoulder
Hammerstrenth seated incline
40 x 15
60 x 7
80 x 3
100 x 10 (10-12 rep range) dropped weight to focus on quality of rep and ensure rep range is being hit
80 x 12 (12-15 rep range)
Incline smith press
20 x 10
30 x 5
50 x 11 (10-12 rep range) bigger focus on form and 3 more reps than last time.
40 x 10 (10-14 rep range)
Flat press
33 x 7
61 x 3
68 x 10 (10-12 rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 12 (12-15 rep range)
5 x 14 (12-15 rep range)
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Calf raises moved to tomorrow as a once off.
Have a good one
Very glad to see you putting in some good workouts.
Your repetition range, looks fantastic.
Your repetition range, looks fantastic.
Similar threads
