Approved Log 2025 Body Transformation Log

[Hog.]

Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s

Looking like a good setup my man, putting on some serious size now since reversing out from the cut

 

[Rogue888]

What's the program aim?

Power strength testing at the end of cycle / program
Bench
Squat
Front squat
Deadlift
Plus a few other CrossFit movements

Looking like a good setup my man, putting on some serious size now since reversing out from the cut

Thanks man, I should do up some new side by side comparisons from the beginning

 

[Hog.]

Power strength testing at the end of cycle / program
Bench
Squat
Front squat
Deadlift
Plus a few other CrossFit movements

Thanks man, I should do up some new side by side comparisons from the beginning

Would be super cool to see man.

 

[ROIDDERS]

Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s

What a great workout you put together. You busted your ass on Sunday
you know your are comitted when you hit squats AND deadlifts on a lazy sunday
@Rogue888

 

[BodyMonster34]

Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s

bro damn this is a good one
sunday legs is on point!
seated calf raise is beautiful i love this one

@Rogue888

 

[Raptor Rep]

Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s

yet another killer update brother love your work

 

[Ulter]

Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s

@Rogue888 volume is looking really good if you ask me. i like the setup and i like the training
upper and lower body is solid iron workouts

 

[ceo]

Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s

@Rogue888 bros you looking good on this one
leg training on point
romanian deadlifts always kill the legs

 

[2Thick]

Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s

sunday training is strong. iron training never goes wrong on a weekend
seems like the best workouts are on days like that where you push!
@Rogue888

 

[MasonicBodybuilder]

Awesome detailed update brother.