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Thank you brotherFuck bro Pingu looking jackedddd!
Evening, chest and tris today with a refeed; 3,000 calories today setup by my coach.
View attachment 69690
Go by the figures on the right, kahunas app is glitchy at the best of times.
@Raptor Labs
Slight tweak in training today to maximise on higher calories and mitigate fatigue; also note I didn’t train last Monday so this session is the first in 2 weeks for this Monday chest and tris session.
13 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
110 x 7 (8-10 rep range) higher weight and lower rep range
90 x 8 (10-12 rep range) got a bit excited here, Drop back to 80kg
Incline smith press
20 x 10
30 x 5
60 x 10 (8-10 rep range) higher weight and lower rep range to last time.
40 x 10 (10-12 rep range)
Flat press
33 x 7
61 x 3
75 x 8 (8-10 rep range) higher weight and different rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 13 (12-15 rep range)
7.5 x 11 (10-12 rep range) higher weight and different rep range.
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 14 (12-15 rep range) higher weight and different rep range.
125 x 8 (rest 20 seconds and go till failure)
Really happy with this session, overall goal was to move overall more weight for the week with less reps; so far on track for the week.
View attachment 69692
Have a great week ahead all.
@JackedPingu you living up to your name "jacked" bro damn the back is THICK! and arms BIG! you growing nicelyEvening, chest and tris today with a refeed; 3,000 calories today setup by my coach.
View attachment 69690
Go by the figures on the right, kahunas app is glitchy at the best of times.
@Raptor Labs
Slight tweak in training today to maximise on higher calories and mitigate fatigue; also note I didn’t train last Monday so this session is the first in 2 weeks for this Monday chest and tris session.
13 Jan 2025
Cable lateral raise
2.5 x 15
5 x 7
7.5 x 17 (15-20 rep range)
5 x 14 (12-15 rep range)
Hammerstrenth seated incline
40 x 10
60 x 7
80 x 3
110 x 7 (8-10 rep range) higher weight and lower rep range
90 x 8 (10-12 rep range) got a bit excited here, Drop back to 80kg
Incline smith press
20 x 10
30 x 5
60 x 10 (8-10 rep range) higher weight and lower rep range to last time.
40 x 10 (10-12 rep range)
Flat press
33 x 7
61 x 3
75 x 8 (8-10 rep range) higher weight and different rep range)
47 x 13 (12-15 rep range)
Long d handle tricep extension
2.5 x 7
5 x 2
10 x 13 (12-15 rep range)
7.5 x 11 (10-12 rep range) higher weight and different rep range.
Pushdowns
12.5 x 7
24.5 x 10 (10-12 rep range)
Seated Calf Raises
65 x 10
85 x 7
125 x 3
185 x 14 (12-15 rep range) higher weight and different rep range.
125 x 8 (rest 20 seconds and go till failure)
Really happy with this session, overall goal was to move overall more weight for the week with less reps; so far on track for the week.
View attachment 69692
Have a great week ahead all.
@JackedPingu solid work bro!Hello! Finally back in the gym tonight, very happy with that.
@Raptor Labs
9 Jan 2025
Small stack rear delt flies
1.25 x 15
3.75 x 5
6.87 x 17 (15-20 rep range)
4.37 x 14 (12-15 rep range)
3.75 x 8 (rest 20 seconds and go until failure)
Decline small stack cable fly press
6.25 x 10
8.75 x 7
11.25 x 3
18.75 x 11 (12-15 rep range)
16.87 x 10 (10-12 rep range) higher weight than last week
13.75 x 12 (10-12 rep range) increase weight next week
Flat cable press
6.25 x 10
16.25 x 8 (8-10 rep range)
11.25 x 10 (10-12 rep range)
Pec deck
33 x 7
47 x 3
54 x 10 (12-15 rep range)
33 x 12 (12/15 rep range)
Now that chest is offer a recap on this portion of the workout, it sucked. The low carbs and calories impacted my pressing power and overall strength but we made do and trained as hard as possible.
Long d handle tricep extension
5 x 5
15 x 12 (12-15 rep range)
12.5 x 10 (10-12 rep range) higher weight than last week
7.5 x 12 (12-15 rep range)
Dumbbell Lateral Raises
6 x 10
8 x 5
10 x 13 (12-5 rep range)
10 x 6 (rest 20 seconds and go until failure, higher weight than last week but some amount of reps)
Thanks for reading![]()
AnimalBack and bis tonight @Raptor Labs
14 Jan 2025
Reverse pec deck
26 x 15
33 x 7
40 x 3
68 x 12 (12-15 rep range) higher weight than last time
45 x 12 (12-15 rep range)
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range)
13 x 12 (12-15 rep range)
Dual d handle cable row
18 x 10
33 x 7
67 x 10 (10-12 rep range) higher weight than last time.
Hammer strength plate loaded pulldown
30 x 7
60 x 7 (8-10 rep range) higher weight + Had to do last extra faitgued
30 x 12 (12-15 rep range)
Single arm dumbbell preacher curl
4 x 10
8 x 5
12 x 11 (12-15 rep range) higher weight than last time
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
15 x 15 (12-15 rep range)
Dual d handle small stack bicep curl
8.75 x 12 (12-15 rep range)
5 x 12 (12-15 rep range)
Small stack rear delt flies
5 x 12 (12-15 rep range)
2.5 x 13 (12-15 rep range)
After not hitting this last week pretty happy with the progress and reps hit.
Until Thursday for more chest and tris.
Trying to be like youAnimal![]()
I wish I had your rig hahaha big year this year though Aussie boys better look outTrying to be like you
I can’t wait to see your progress brother.I wish I had your rig hahaha big year this year though Aussie boys better look outWell…. there will be improvements nonetheless lol
Really good progress, the reps are pumping you up hard.Back and bis tonight @Raptor Labs
14 Jan 2025
Reverse pec deck
26 x 15
33 x 7
40 x 3
68 x 12 (12-15 rep range) higher weight than last time
45 x 12 (12-15 rep range)
Single hand d underhand pull-down
2.5 x 10
6 x 7
9.5 x 3
16.5 x 12 (12-15 rep range)
13 x 12 (12-15 rep range)
Dual d handle cable row
18 x 10
33 x 7
67 x 10 (10-12 rep range) higher weight than last time.
Hammer strength plate loaded pulldown
30 x 7
60 x 7 (8-10 rep range) higher weight + Had to do last extra faitgued
30 x 12 (12-15 rep range)
Single arm dumbbell preacher curl
4 x 10
8 x 5
12 x 11 (12-15 rep range) higher weight than last time
8 x 12 (12-15 rep range)
Cable pullovers
7.5 x 10
12.5 x 7
15 x 15 (12-15 rep range)
Dual d handle small stack bicep curl
8.75 x 12 (12-15 rep range)
5 x 12 (12-15 rep range)
Small stack rear delt flies
5 x 12 (12-15 rep range)
2.5 x 13 (12-15 rep range)
After not hitting this last week pretty happy with the progress and reps hit.
Until Thursday for more chest and tris.
We all want the Evo loggers to kick ass!! Boom!!I can’t wait to see your progress brother.