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[ceo]

Bros. Nice update on this. I think front squats are very good.

 

[ROIDDERS]

Good job. Starting off with the squats and doing a few other exercises.

That's some good Hustle.

 

[chesty]

Proud of you man to seated leg Curl is great for your hamstrings.

 

[Ulter]

A leg extensions and standing cable crunch.
Nice exercises and a lot of fun.

 

[e2]

That's the way it should be done for sure.

I love me some Romanian deadlifts.

 

[2Thick]

Excellent work, man. You're getting into training and you're getting in some good effects at the same time.

 

[Vadim Fedorov]

make sure you give us a nice update of your meals as well.

That's what we want to see.

 

[Wootoom]

Picture looks fantastic. Your arms and your body are shredded to the Bone.

 

[25homes]

Lower Body day today:

25/01/2025

Front Squats
100kg/6, 110/6, 120/6, 120/6, 120/6

Seated Leg Curl
75/6, 75/6, 75/6, 75/6, 75/6,

Snatch Grip Romanian Deadlift
90/10, 100/10, 110/7, 110/7, 110/7

Leg Extension
55/12, 70/12, 70/12

Standing Cable Cunch
36/15, 41/12, 45/12

Nice job

 

[LevButlerov]

Upper body day today:

26/01/25

A1. Barbell Bench Press

115kg/8, 115/8, 115/8, 115/8, 115/8

A2. Weighted Chins

20/6, 20/6, 20/6, 20/6, 20/6

B1. 70deg seated db o/head press

40/7, 40/7, 40/7

B2. Single Arm Cable Row

70/10, 70/10, 70/10

3 sets of the following superset - weights and reps not recorded

C1. Incline db curl

C2. Ez bar reverse curl

C3. Preacher Curl

Upper body looks good, perfect but a few sets up the volume on the BIs.

 

[ballin2504]

Lower Body day today:

25/01/2025

Front Squats
100kg/6, 110/6, 120/6, 120/6, 120/6

Seated Leg Curl
75/6, 75/6, 75/6, 75/6, 75/6,

Snatch Grip Romanian Deadlift
90/10, 100/10, 110/7, 110/7, 110/7

Leg Extension
55/12, 70/12, 70/12

Standing Cable Cunch
36/15, 41/12, 45/12

That’s a good training day

 

[Pigsy]

Always putting in the work @Bluebone

 

[Bluebone]

Lower body sesh

Probably should add the old dot points in again as a reminder:

- warmup sets not counted (so a bit of volume there)
- all weights in kg

Adductor/abductor machine supersets x3
(Weights not recorded)

Deads
140kg/6, 140/6, 140/6

Hacks (Cybex)
125kg/12, 125/10, 125/10

Seated leg curls (no prone avail)
61/12, 61/12, 61/12

Flat back ext (GHR Kit) (BW)
15, 12, 12

 

[Npcclassicphysique champ]

Lower body sesh

Probably should add the old dot points in again as a reminder:

- warmup sets not counted (so a bit of volume there)
- all weights in kg

Adductor/abductor machine supersets x3
(Weights not recorded)

Deads
140kg/6, 140/6, 140/6

Hacks (Cybex)
125kg/12, 125/10, 125/10

Seated leg curls (no prone avail)
61/12, 61/12, 61/12

Flat back ext (GHR Kit) (BW)
15, 12, 12

lower body deads are UP 140kgs bro
with hacks you did perfect
any core work? @Bluebone

 

[Bluebone]

lower body deads are UP 140kgs bro
with hacks you did perfect
any core work? @Bluebone

Not today NPC - for this training block core work is on the other lower body day (though on some training blocks core work is on both lower body days)

 

[Bluebone]

I should’ve also said that this week is a deload week so volume is down

 

[Pigsy]

Lower body sesh

Probably should add the old dot points in again as a reminder:

- warmup sets not counted (so a bit of volume there)
- all weights in kg

Adductor/abductor machine supersets x3
(Weights not recorded)

Deads
140kg/6, 140/6, 140/6

Hacks (Cybex)
125kg/12, 125/10, 125/10

Seated leg curls (no prone avail)
61/12, 61/12, 61/12

Flat back ext (GHR Kit) (BW)
15, 12, 12

How you been feeling brother

 

[Bluebone]

Steady as she goes

 

[Bluebone]

Todays Upper Body workout:

Standing Barbell Military Press
70kg/8, 70/8, 70/8, 70/8

Weighted Chinups
+15kg/8, 15/8, 15/8, 15/8

15deg Db Bench
45/8, 45/8, 45/8, 45/8

Wide Neutral Cable Row
70/12, 70/12, 75/12, 80/12

Single Arm Db lateral raises
8/14, 10/12, 10/12

Decline tricep extensions:
Sets and weights not recorded but lower weights higher reps mixed with slow eccentrics and isometrics for tricep tendonitis

Biceps circuit - sets & weights not recorded

 

[Pigsy]

Nice work brother