Approved Log Minicut and Cruise summer cycle Journal

[ceo]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

bros the legs look sweet! i like the leg extensions and pendulum squats. that a good training session if you ask me @Ratatata

 

[ROIDDERS]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

leg extension and pendulum squat. those are good exercises. @Ratatata and good work on the machine hip thrust

 

[Ulter]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

@Ratatata Very nice job man. The seated hamstring curls and leg extensions all look fantastic. Also the hip abduction machine and the machine hip thrusts are also really nice.

 

[2Thick]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 16rep
Set 2: 21kg-14rep
Set 3: 21kg- 12rep

Plate loaded high row
Set 1: 70kg- 15rep
Set 3: 70kg- 13rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 13rep

Jm press
Set 1: 80kg- 11rep
Set 2: 80kg- 9rep
Set 3: 80kg- 8rep

chest supported seated row
Set 1: 90kg-10rep
Set 2: 80kg- 12rep
Set 3: 80kg-10rep superset with machine shrug 80kg amrapView attachment 162677

Definitely starting to notice that V shape coming into form. That's what we like to see. You are a true champion. Keep up the good work. @Ratatata

 

[ballin2504]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

@Ratatata you’re right pendulum squats can be humbling for sure. But they are a damn good workout

 

[RoySimpson]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

@Ratatata solid lower body work right here!

 

[Ratatata]

Shoulder bicep forearm

Cable bicep curl
Set 1: 21kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Pin loaded lateral raise 1-1/2rep
Set 1: 20kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Seated barbell shoulder press
Set 1: 60kg-10rep
Set 2: 60kg-9rep
Set 3: 60kg-9rep

Single arm preacher dumbbell hammer curl
Set 1: 15kg- 15rep
Set 2: 15kg- 14rep
Set 3: 15kg- 13rep

Rear delt cable fly( pause at contraction)
Set 1: 45kg-15rep
Set 2: 45kg-13rep
Rest pause 15sec 6 more rep

Dumbbell lateral raise
Set 1: 15kg- 15rep
Double dropset 10kg- 10rep, 8kg- 10rep

Dumbbell wrist curl
Set 1: 30kg each-17rep
Set 2: 30kg each- 16rep
Set 3: 30kg each- 15rep

 

[the_alcatraz]

Shoulder bicep forearm

Cable bicep curl
Set 1: 21kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Pin loaded lateral raise 1-1/2rep
Set 1: 20kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Seated barbell shoulder press
Set 1: 60kg-10rep
Set 2: 60kg-9rep
Set 3: 60kg-9rep

Single arm preacher dumbbell hammer curl
Set 1: 15kg- 15rep
Set 2: 15kg- 14rep
Set 3: 15kg- 13rep

Rear delt cable fly( pause at contraction)
Set 1: 45kg-15rep
Set 2: 45kg-13rep
Rest pause 15sec 6 more rep

Dumbbell lateral raise
Set 1: 15kg- 15rep
Double dropset 10kg- 10rep, 8kg- 10rep

Dumbbell wrist curl
Set 1: 30kg each-17rep
Set 2: 30kg each- 16rep
Set 3: 30kg each- 15rep
View attachment 162739

double bi is huge bro, you are massive