Approved Log Testosterone Retatrutide HGH Cycle Log

[Yuri]

Legs - Quad Dominant

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions
15-20 reps
12-15 reps
12-15 reps Drop Set

Adductors
10-15 reps
15-20 reps

Pendulum Squats
8-12 reps
15-20 reps

Bulgarian Split Squats
8-12 reps
8-12 reps

Lying Leg Curls
15-20 reps

Hip Thrust
6-9 reps

Calf Raise
10-12 reps
10-12 reps

Big boy legs!

 

[JimmyO187]

Big boy legs!

We trying

 

[LevButlerov]

Rep ranges will decrease a little in the coming weeks when we start pushing some heavier weights

go heavy but do some drop sets still

 

[Corepharmarep]

Legs - Quad Dominant

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions
15-20 reps
12-15 reps
12-15 reps Drop Set

Adductors
10-15 reps
15-20 reps

Pendulum Squats
8-12 reps
15-20 reps

Bulgarian Split Squats
8-12 reps
8-12 reps

Lying Leg Curls
15-20 reps

Hip Thrust
6-9 reps

Calf Raise
10-12 reps
10-12 reps

Nearly identical to my leg workout currently but swaping Pendulum for hacks. Good shit

 

[JimmyO187]

Nearly identical to my leg workout currently but swaping Pendulum for hacks. Good shit

Hacks it is next Quad day

 

[JimmyO187]

go heavy but do some drop sets still

that will be the plan @LevButlerov

 

[LevButlerov]

that will be the plan @LevButlerov

awesome

 

[JimmyO187]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

 

[LevButlerov]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

cable dips love it but how about full dips can you do them? @JimmyO187

 

[JimmyO187]

cable dips love it but how about full dips can you do them? @JimmyO187

Dips were in the last training split and they’ll be back

 

[LevButlerov]

Dips were in the last training split and they’ll be back

bring them back

 

[JimmyO187]

bring them back

For you i will brother haha

 

[LevButlerov]

For you i will brother haha

awesome

 

[Mobster]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

Note to others - this is not 30+ sets yet look at the results

 

[JimmyO187]

Note to others - this is not 30+ sets yet look at the results

Only 14 sets brother

 

[Mobster]

Only 14 sets brother

100%. There's guys with half your muscle doing 22 sets for biceps alone. Far too much volume vs working hard.

 

[JimmyO187]

Pull - Thickness

Rack Pull
8-12 reps
8-12 reps

Shrugs
12-15 reps

Chest Supported Row
8-12 reps
15-20 reps

Pull ups
8-12 reps
8-12 reps

Seated Cable Rows
12-15 reps
15-20 reps

Cable Lat Pulldown
8-12 reps
8-12 reps

Rear Delt Rows
10-15 reps
15-20 reps

Cable Curls
6x4 Cluster Set

Reverse Cable Curls
8-12 reps
8-12 reps

 

[JimmyO187]

100%. There's guys with half your muscle doing 22 sets for biceps alone. Far too much volume vs working hard.

less sets more intensity, put it all on the line every set and get out

 

[stevesmi]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

@JimmyO187 keep up the good work on this. This is some good training. I like how you're hitting two sets and moving on. That's a good change up.

 

[2Thick]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

Make sure you're doing some solid warm-ups, especially on a day like that where you're pushing your shoulders. Then make sure that you're also stretching and doing mobility work after. Very important to keep those shoulders strong on a shoulder day. @JimmyO187

 

[Ulter]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

Good mid-week workout @JimmyO187 now let's see if you can power into the week and I want to see a really good leg session out of you.

 

[ceo]

Pull - Thickness

Rack Pull
8-12 reps
8-12 reps

Shrugs
12-15 reps

Chest Supported Row
8-12 reps
15-20 reps

Pull ups
8-12 reps
8-12 reps

Seated Cable Rows
12-15 reps
15-20 reps

Cable Lat Pulldown
8-12 reps
8-12 reps

Rear Delt Rows
10-15 reps
15-20 reps

Cable Curls
6x4 Cluster Set

Reverse Cable Curls
8-12 reps
8-12 reps

@JimmyO187 Bros, hell yeah on this. I like the pull-up, seated cable rows, and I like the cable curls as well. It's a good pulling split.

 

[ROIDDERS]

less sets more intensity, put it all on the line every set and get out

I like that style of training man and it gets the job done. Long slow drawn-out workouts sometimes are way less effective. @JimmyO187

 

[JimmyO187]

@JimmyO187 keep up the good work on this. This is some good training. I like how you're hitting two sets and moving on. That's a good change up.

Thanks bro, especially if you’re wrecked or really struggle/dislike a movement it’s only 2 sets just get em done

Make sure you're doing some solid warm-ups, especially on a day like that where you're pushing your shoulders. Then make sure that you're also stretching and doing mobility work after. Very important to keep those shoulders strong on a shoulder day. @JimmyO187

I’ve got a room at home set up for mobility, learnt the hard way about how important mobility is

Good mid-week workout @JimmyO187 now let's see if you can power into the week and I want to see a really good leg session out of you.

Legs - Hamstring dominant tonight

@JimmyO187 Bros, hell yeah on this. I like the pull-up, seated cable rows, and I like the cable curls as well. It's a good pulling split.

Thanks brother, hitting all angles

I like that style of training man and it gets the job done. Long slow drawn-out workouts sometimes are way less effective. @JimmyO187

There’s just no time on the table either for workouts like that anymore, life’s too busy

 

[stevesmi]

Thanks bro, especially if you’re wrecked or really struggle/dislike a movement it’s only 2 sets just get em done

its a nice change up

 

[ballin2504]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

@JimmyO187 very nice training update! Keep up the good work jimmy

 

[JimmyO187]

@JimmyO187 very nice training update! Keep up the good work jimmy

Thanks brother, things are rolling along well at the moment

 

[ceo]

Thanks brother, hitting all angles

Bros, yes angle is important.

 

[ROIDDERS]

There’s just no time on the table either for workouts like that anymore, life’s too busy

Yes life is busy.

 

[2Thick]

I’ve got a room at home set up for mobility, learnt the hard way about how important mobility is

yes its important

 

[Ulter]

Legs - Hamstring dominant tonight

Hamstrings are a good workout.

 

[JimmyO187]

Will be 2 days back to back off from the gym with a couple of family commitments, will smack out a leg session and push session over the weekend

 

[Corepharmarep]

Pull - Thickness

Rack Pull
8-12 reps
8-12 reps

Shrugs
12-15 reps

Chest Supported Row
8-12 reps
15-20 reps

Pull ups
8-12 reps
8-12 reps

Seated Cable Rows
12-15 reps
15-20 reps

Cable Lat Pulldown
8-12 reps
8-12 reps

Rear Delt Rows
10-15 reps
15-20 reps

Cable Curls
6x4 Cluster Set

Reverse Cable Curls
8-12 reps
8-12 reps

I need to get back to doing rackpulls, people talk alot of shit on them but nothing blew my upper back up quicker

 

[JimmyO187]

I need to get back to doing rackpulls, people talk alot of shit on them but nothing blew my upper back up quicker

I’ve always liked em, went away from them for a long time but incorporating again now

 

[LevButlerov]

Will be 2 days back to back off from the gym with a couple of family commitments, will smack out a leg session and push session over the weekend

awesome

 

[RoySimpson]

Push - Shoulders

Dumbbell Y Raises
12-15 reps
15-20 reps

Shoulder Press Machine - Plate Loaded
8-12 reps
15-20 reps

Incline Chest Press - Machine
6-9 reps
15-20 reps

Cable Dips
12-15 reps
15-20 reps

Seated Dumbbell Lateral Raise
8-12 reps
15-20 reps

Chest Fly - Machine
12-15 reps
15-20 reps

Single Arm Cable Tricep Pushdown
12-15 reps
15-20 reps

Workout and Sleep fuelled by @CS Supps

@JimmyO187 Great workout right here!

 

[JimmyO187]

@JimmyO187 Great workout right here!

Thanks brother

 

[BeMe]

Pull - Thickness

Rack Pull
8-12 reps
8-12 reps

Shrugs
12-15 reps

Chest Supported Row
8-12 reps
15-20 reps

Pull ups
8-12 reps
8-12 reps

Seated Cable Rows
12-15 reps
15-20 reps

Cable Lat Pulldown
8-12 reps
8-12 reps

Rear Delt Rows
10-15 reps
15-20 reps

Cable Curls
6x4 Cluster Set

Reverse Cable Curls
8-12 reps
8-12 reps

Are you still cutting bro or has the push phase started again?

 

[JimmyO187]

Legs - Hamstring Dominant

Single Leg Standing Leg Curl
8-12 reps
15-20 reps

Leg Extensions
6-10 reps
12-15 reps

Adductors
8-12 reps

Leg Press Plate Loaded - Single Leg Feet High
8-12 reps
12-15 reps

Dumbbell Walking Lunges
Walk the length of gym x 2
This was disgusting

Lying Leg Curl
6-9 reps
12-15 reps

Hip Thrust
8-12 reps

Calf Raises
12-15 reps
12-15 reps

 

[JimmyO187]

Are you still cutting bro or has the push phase started again?

Still cutting brother, I’ve got a number of family social events over the next few weeks so the cut finishes when those events wrap up then I can push out properly. Last push phase ended due to a holiday and didn’t get the most out of it. I want to do it right this time

 

[LevButlerov]

Legs - Hamstring Dominant

Single Leg Standing Leg Curl
8-12 reps
15-20 reps

Leg Extensions
6-10 reps
12-15 reps

Adductors
8-12 reps

Leg Press Plate Loaded - Single Leg Feet High
8-12 reps
12-15 reps

Dumbbell Walking Lunges
Walk the length of gym x 2
This was disgusting

Lying Leg Curl
6-9 reps
12-15 reps

Hip Thrust
8-12 reps

Calf Raises
12-15 reps
12-15 reps

big leg day but what weights on the leg press? and how is the leg ex weight? @JimmyO187

 

[JimmyO187]

big leg day but what weights on the leg press? and how is the leg ex weight? @JimmyO187

140kg for the single leg press and only 100kg on the extension…getting that nice tempo though…the walking lunges were the worst and all I had was 12.5kg dumbbells in each hand, I was cooked

 

[JimmyO187]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

 

[BeMe]

Legs - Hamstring Dominant

Single Leg Standing Leg Curl
8-12 reps
15-20 reps

Leg Extensions
6-10 reps
12-15 reps

Adductors
8-12 reps

Leg Press Plate Loaded - Single Leg Feet High
8-12 reps
12-15 reps

Dumbbell Walking Lunges
Walk the length of gym x 2
This was disgusting

Lying Leg Curl
6-9 reps
12-15 reps

Hip Thrust
8-12 reps

Calf Raises
12-15 reps
12-15 reps

Walking lunges are torture. Atleast you got to finish the session with some nice isolations. You only make the mistake of hitting those early in a session once lol

 

[BeMe]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

Damn bro you're looking great! So much for that added vacation weight. Looks like it's long gone now. Crazy deep cuts everywhere

 

[JimmyO187]

Walking lunges are torture. Atleast you got to finish the session with some nice isolations. You only make the mistake of hitting those early in a session once lol

If I did them first I’d probably still use the 12.5s and not tell anyone

 

[JimmyO187]

Damn bro you're looking great! So much for that added vacation weight. Looks like it's long gone now. Crazy deep cuts everywhere

Thanks brother few more weeks and then we head the other way slowly

 

[LevButlerov]

140kg for the single leg press and only 100kg on the extension…getting that nice tempo though…the walking lunges were the worst and all I had was 12.5kg dumbbells in each hand, I was cooked

walking lunges are the hardest

 

[LevButlerov]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

perfect meal prep and you look pumped at 103 @JimmyO187

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey

 

[Dreamer]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

Looking great brother, meals on point too

 

[Grumpy]

Shoulders are huge man great update

 

[HarleyGuy]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

Bro your symmetry is insane! You've got an amazing big hard symmetric look! Food prep is pro class too.

I want to do it right this time

I'd say you're doing it right LOL

 

[JimmyO187]

perfect meal prep and you look pumped at 103 @JimmyO187

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey

Looking great brother, meals on point too

Thank you brothers

 

[JimmyO187]

Bro your symmetry is insane! You've got an amazing big hard symmetric look! Food prep is pro class too.


I'd say you're doing it right LOL

Thank you brother

 

[BeMe]

Thanks brother few more weeks and then we head the other way slowly

Dunno how you think your arms are lagging bro. Yea the rest of you is massive but your biceps look you got breast implants...had to do it, you know why lol.

Idon't see anything that looks like it's lagging honestly. But we are our own worst critics. Just an honest second opinion bro

 

[JimmyO187]

Dunno how you think your arms are lagging bro. Yea the rest of you is massive but your biceps look you got breast implants...had to do it, you know why lol.

Idon't see anything that looks like it's lagging honestly. But we are our own worst critics. Just an honest second opinion bro

I’ll take it, thank you sir

We always are brother, we will always find the littlest things they we dislike. Its a blessing and a curse cause it drives us to improve but can prevent us from being happy with the progress we do make

 

[LevButlerov]

Thank you brothers

EVO family support always

 

[rizzlekdizzle]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

geez bro starting to look cartoon-ish in the bet way

 

[JimmyO187]

geez bro starting to look cartoon-ish in the bet way

Thanks brother, shit I’ll take it

 

[Corepharmarep]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

Thick as a house love it. Entire team is lean this time round

 

[JimmyO187]

Thick as a house love it. Entire team is lean this time round

It’s that @Core Pharma reta doing it’s thing

 

[JimmyO187]

Push - Chest Dominant

Pec Dec Machine
12-15 reps
15-20 reps

Chest Press Machine - Plate Loaded
6-9 reps
12-15 reps

Dumbbell Shoulder Press
12-15 reps
15-20 reps

Smith Machine Close Grip Bench Press
6-9 reps
12-15 reps

Incline Chest Press
8-12 reps
12-15 reps

Cable Lateral Raise
8-12 reps
8-12 reps

Tricep Pushdown
8-12 reps
15-20 reps

Cable Chest Fly
12-15 reps
12-15 reps

 

[waggat]

First thing in the morning 103.3kg

Some food prepped for the first part of the work week

Geez you're looking wide as there mate!

Nice looking meals. Are the middle ones quiche?

 

[JimmyO187]

Geez you're looking wide as there mate!

Nice looking meals. Are the middle ones quiche?

Thanks brother!!!

It’s an omelette, wife cuts them into triangles

 

[LevButlerov]

Push - Chest Dominant

Pec Dec Machine
12-15 reps
15-20 reps

Chest Press Machine - Plate Loaded
6-9 reps
12-15 reps

Dumbbell Shoulder Press
12-15 reps
15-20 reps

Smith Machine Close Grip Bench Press
6-9 reps
12-15 reps

Incline Chest Press
8-12 reps
12-15 reps

Cable Lateral Raise
8-12 reps
8-12 reps

Tricep Pushdown
8-12 reps
15-20 reps

Cable Chest Fly
12-15 reps
12-15 reps

Good push day any weights?

 

[JimmyO187]

Good push day any weights?

Not pushing anything impressive at the moment during this cruise/cut…good clean reps with a solid tempo

 

[JimmyO187]

Pull - Width Focus

Rope Pullovers
8-12 reps
12-15 reps

Plate Loaded lat Pulldown
6-9 reps
12-15 reps

T-Bar Row
8-12 reps
12-15 reps

Shrugs
6-10 reps
12-15 reps

Seater Cable Row
8-12 reps
12-15 reps

Bent Over Dumbbell Row - Machine
8-12 reps
12-15 reps

Cable Curls
8-12 reps
6x4 cluster set

Face Pulls - Controlled
12-15 reps
12-15 reps

 

[LevButlerov]

Not pushing anything impressive at the moment during this cruise/cut…good clean reps with a solid tempo

still looks good

 

[LevButlerov]

Pull - Width Focus

Rope Pullovers
8-12 reps
12-15 reps

Plate Loaded lat Pulldown
6-9 reps
12-15 reps

T-Bar Row
8-12 reps
12-15 reps

Shrugs
6-10 reps
12-15 reps

Seater Cable Row
8-12 reps
12-15 reps

Bent Over Dumbbell Row - Machine
8-12 reps
12-15 reps

Cable Curls
8-12 reps
6x4 cluster set

Face Pulls - Controlled
12-15 reps
12-15 reps

weights please

 

[JimmyO187]

weights please

Won’t let me off the hook will you

 

[LevButlerov]

Won’t let me off the hook will you

I wont lol @JimmyO187 i follow all your posts

 

[JimmyO187]

I wont lol @JimmyO187 i follow all your posts

Legs this evening will be logged with weights

 

[LevButlerov]

Legs this evening will be logged with weights

perfect thank you sorry for bugging so much

 

[JimmyO187]

perfect thank you sorry for bugging so much

Anything for you mate

 

[LevButlerov]

Anything for you mate

lol thanks

 

[JimmyO187]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

 

[LevButlerov]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

Good leg day hacks 120 win! and i like the quad push leg ext good drop set i think you can drop to even a 30kg one @JimmyO187

 

[JimmyO187]

Good leg day hacks 120 win! and i like the quad push leg ext good drop set i think you can drop to even a 30kg one @JimmyO187

Yeah i definitely should have dropped once more but I was dying to get out of the machine. You’ll see an additional drop on the next quad day

 

[LevButlerov]

Yeah i definitely should have dropped once more but I was dying to get out of the machine. You’ll see an additional drop on the next quad day

those are the max quad pump days love them

 

[stevesmi]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

@JimmyO187 great job man. I like how you hit the leg training like an absolute beast. That's the way to do it and it's never easy.

 

[2Thick]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

Wow man, you look fantastic! The Bulgarian split squats are tremendous and the lying leg curls are also on point. @JimmyO187

 

[Ulter]

Push - Chest Dominant

Pec Dec Machine
12-15 reps
15-20 reps

Chest Press Machine - Plate Loaded
6-9 reps
12-15 reps

Dumbbell Shoulder Press
12-15 reps
15-20 reps

Smith Machine Close Grip Bench Press
6-9 reps
12-15 reps

Incline Chest Press
8-12 reps
12-15 reps

Cable Lateral Raise
8-12 reps
8-12 reps

Tricep Pushdown
8-12 reps
15-20 reps

Cable Chest Fly
12-15 reps
12-15 reps

Nice job on the chest press machine, and nice job on the dumbbell shoulder press. @JimmyO187 cable chest fly is also tremendous.

 

[JimmyO187]

@JimmyO187 great job man. I like how you hit the leg training like an absolute beast. That's the way to do it and it's never easy.

You can get away with phoning in an upper body workout but legs you can’t it’s always all in

Wow man, you look fantastic! The Bulgarian split squats are tremendous and the lying leg curls are also on point. @JimmyO187

Love/Hate Bulgarians

Nice job on the chest press machine, and nice job on the dumbbell shoulder press. @JimmyO187 cable chest fly is also tremendous.

Thanks brother

 

[RoySimpson]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

@JimmyO187 Smashed this workout bro!

 

[JimmyO187]

@JimmyO187 Smashed this workout bro!

Thanks brother

 

[Mobster]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

Good solid session

 

[stevesmi]

You can get away with phoning in an upper body workout but legs you can’t it’s always all in

Love/Hate Bulgarians

Thanks brother

True

 

[ceo]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

@JimmyO187 Bros, hell yeah, this is the way you put together a good leg training session, that's what we like to see.

 

[ROIDDERS]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

Tremendous job on this training. It feels good to get in a good leg workout before the weekend. @JimmyO187

 

[2Thick]

Love/Hate Bulgarians

I love Bulgarian women. Oops you weren't talking about that. You were talking about the lifts haha.

 

[JimmyO187]

@JimmyO187 Bros, hell yeah, this is the way you put together a good leg training session, that's what we like to see.

Thanks brother

Tremendous job on this training. It feels good to get in a good leg workout before the weekend. @JimmyO187

makes all the difference brother

I love Bulgarian women. Oops you weren't talking about that. You were talking about the lifts haha.

 

[Ulter]

Thanks brother

keep pumping it

 

[ceo]

Thanks brother

bros hit that iron hard

 

[Tiger Salman Khan]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

@JimmyO187 Volume looks on point...keep growing.....

 

[ballin2504]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

@JimmyO187 another great one jimmy. You’re really getting it I.

 

[Ronnie23]

Great blog. Keep it up.

 

[ROIDDERS]

makes all the difference brother

That's what we like to hear

 

[Corepharmarep]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

Love it, thanks for the constant updates

 

[Allupfromhere]

Legs - Quad Focus

Seated Leg Curls
12-15 reps
15-20 reps

Leg Extensions - 2 x warm up sets single leg
12 reps - 100kg
15 reps - 85kg
Drop set - 60kg

Adductors
10-15 reps
15-20 reps

Hack Squats
9 reps - 120kg
15 reps - 100kg

Bulgarian Split Squats
12 reps - 16kg dumbbells
12 reps - 16kg dumbbells

Lying Leg Curls
15-20 reps

Hip Thrust
8-12 reps

Calf Raises
10-12 reps
10-12 reps

Thats a big session bro, anyone who trains with the proper intensity knows how much effort that session would have taken

Sorry i havent dropped past your log in a minutw brother... especially when we talk flat out

 

[JimmyO187]

Thats a big session bro, anyone who trains with the proper intensity knows how much effort that session would have taken

Sorry i havent dropped past your log in a minutw brother... especially when we talk flat out

It’s a killer session bro, but ya walk out knowing you had a crack

I’ll have to swing by yours too in between peppering you with messages