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[TeeGee]

March 12 2025

Arms - not mucking about today

Preacher curls
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12

Incline seated hammer curls
1) 15kg x 12 per side
2) 15kg x 12 per side
3) 12.5kg x 12 per side

21s with straight barbell
1) 25kg x 21
2) 25kg x 21
3) 20kg x 21

Cable V bar push down
1) 45kg x 12
2) 50kg x 12
3) 55kg x 12
3) 55kg x 12

Over head cable rope extensions
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12
4) 50kg x 12

Dips
4 sets of 10

Cardio - 40 minutes elliptical 280 calories. Nothing crazy just getting it done.

Notes - workouts really starting to go well. Strength is good. Mind is good.

Full daily routine has been mapped out and stuck to the fridge as my life can become chaotic at times and I don't want to find myself overwhelmed

 

[MUSTANG_18]

March 12 2025

Arms - not mucking about today

Preacher curls
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12

Incline seated hammer curls
1) 15kg x 12 per side
2) 15kg x 12 per side
3) 12.5kg x 12 per side

21s with straight barbell
1) 25kg x 21
2) 25kg x 21
3) 20kg x 21

Cable V bar push down
1) 45kg x 12
2) 50kg x 12
3) 55kg x 12
3) 55kg x 12

Over head cable rope extensions
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12
4) 50kg x 12

Dips
4 sets of 10

Cardio - 40 minutes elliptical 280 calories. Nothing crazy just getting it done.

Notes - workouts really starting to go well. Strength is good. Mind is good.

Full daily routine has been mapped out and stuck to the fridge as my life can become chaotic at times and I don't want to find myself overwhelmed

@TeeGee v bar thats what i like on arms with a hammer supperset too

 

[TeeGee]

@TeeGee v bar thats what i like on arms with a hammer supperset too

Next session I'll flip things around a little and will superset the incline hammers with the v bar push downs.

 

[MUSTANG_18]

Next session I'll flip things around a little and will superset the incline hammers with the v bar push downs.

I hope you get good mass dude

 

[TeeGee]

March 15th

Legs

Warmup
Lunges - 3 sets of 10 per leg body weight

Workout

Leg extensions
1) 30kg x 15
2) 35kg x 15
3) 40kg x 15

Squat press machine 3111 tempo
1) 160kg x 10
2) 200kg x 10
3) 200kg x 10
3) 220kg x 10

Lying ham curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 30kg x 15 cramps

V squat machine
1) 100kg x 12
2) 80kg x 12
3) 80kg x 12
4) 60kg x 12

Standing ham curls
5 sets of 10kg x 15 per leg

Cardio
40 minutes on the elliptical (250cals)

 

[the_alcatraz]

March 15th

Legs

Warmup
Lunges - 3 sets of 10 per leg body weight

Workout

Leg extensions
1) 30kg x 15
2) 35kg x 15
3) 40kg x 15

Squat press machine 3111 tempo
1) 160kg x 10
2) 200kg x 10
3) 200kg x 10
3) 220kg x 10

Lying ham curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 30kg x 15 cramps

V squat machine
1) 100kg x 12
2) 80kg x 12
3) 80kg x 12
4) 60kg x 12

Standing ham curls
5 sets of 10kg x 15 per leg

Cardio
40 minutes on the elliptical (250cals)

another pumped leg day @TeeGee hows your back tat?

 

[stevesmi]

heck of a leg session very impressed

 

[SteveMobsterG]

The V-Squat is also known as a Power Squat Machine.

 

[TeeGee]

The V-Squat is also known as a Power Squat Machine.

I've learned something new today. Thanks brother.

 

[TeeGee]

another pumped leg day @TeeGee hows your back tat?

Back tat Is great brother. I'll have to post it up again soon hahaha. Headed back over to Bali in a few weeks for a quick visit. More business focused than leisure