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Can’t wait for you to get to the mass goal bro
Approved Log Ongoing Testosterone, NPP, HGH, growth phase Log
- Thread starter Ratatata
- Start date
Adductors machine
Set 1: 143kg- 15rep
Set 2: 143kg- 15rep
Seated Hamstring curl
Set 1: 67kg- 15rep
Set 2: 67kg- 12rep
Dropset 46kg- 7rep
Cybex hack squat
Set 1: 140kg- 10rep
Set 3: 160kg- 7rep
Leg extension
Set 1: 106kg- 15rep
Set 2: 106kg- 11rep
Smith machine reverse lunges
Set 1: 80kg-12rep
Set 2: 80kg-11rep
Short and intense session!!! Pump was incredible luving current stack of test eq and gh!!!
insane leg mass bro
you are huge and pumped
Thanks pigsy!!!
Thank you sir!! Growing slowly!!
Bicep and push day
Dumbbell side lateral raise
Set 1: 12.5kg- 18rep
Set 2: 15kg- 15rep
Dropset 10kg- 10rep
Cable baysein curl
Set 1: 25kg- 16rep
Set 2: 25kg- 13rep
Set 3: 25kg- 12rep
Barbell bench press
Set 1: 120kg - 5rep
Set 2: 110kg- 7rep
Rope hammer curl
Set 1: 30kg-18rep
Set 2: 30kg- 16rep
Set 3: 30kg- 15rep
hammer strength incline press
Set 1: 45kg- 11rep
Set 2: 47.5kg-9rep
Dropset 27.5kg- 7rep
Pin loaded shoulder press
Set 1: 55kg- 11rep
Set 2:55kg- 10rep
Been few weeks on bench press resuming after 3 and half year not so impressive number but slowly building it!!!
Dumbbell side lateral raise
Set 1: 12.5kg- 18rep
Set 2: 15kg- 15rep
Dropset 10kg- 10rep
Cable baysein curl
Set 1: 25kg- 16rep
Set 2: 25kg- 13rep
Set 3: 25kg- 12rep
Barbell bench press
Set 1: 120kg - 5rep
Set 2: 110kg- 7rep
Rope hammer curl
Set 1: 30kg-18rep
Set 2: 30kg- 16rep
Set 3: 30kg- 15rep
hammer strength incline press
Set 1: 45kg- 11rep
Set 2: 47.5kg-9rep
Dropset 27.5kg- 7rep
Pin loaded shoulder press
Set 1: 55kg- 11rep
Set 2:55kg- 10rep
Been few weeks on bench press resuming after 3 and half year not so impressive number but slowly building it!!!
biceps are amazing bro real day pump
What's a Cable baysein curl?
the weight training is a good layout. nice mix on the rep ranges. i like it @Ratatata
@Ratatata bro this a good setup. got mad love for it. the hammer strength on point.
Very impressive with this training. The different exercises you're doing is on point. @Ratatata nice job man.
@Ratatata Not bad at all on this training. I personally really like it. You put in a lot of different exercises.
bros its on point for sure. looking strong on this. rope hammer curl is looking great if you ask me @Ratatata
this is a good one @Ratatata the rope hammer curl and barbell bench press is on point. keep up the good work
@Ratatata solid bicep and push day right here!
@Ratatata awesome training session brother. Really good volume and workouts. Way to get it in
Crushed it
It’s a kind of drag curl and incline curl done in cable set up. Very similar movement.
Tricep and posterior chain day
Kneeling tricep pushdown
Set 1: 27kg- 20rep
Set 2: 29.5kg-16rep
Set 2: 29.5kg- 14rep
Single arm chest supported lat row
Set 1: 56.5kg- 13rep
Set 2: 56.5kg- 13rep
Hammer strength iso lateral low row
Set 1: 60kg- 12rep
Set 2: 60kg- 11rep
Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 12.5kg- 17rep superset with dumbbell extension- 8rep
Wide grip plate loaded lat pulldown
Set 1: 110kg- 14rep
Set 2: 110kg- 13rep
Lying hamstring curl
Set 1: 65kg- 17rep
Set 2: 65kg- 14rep
Deadlift
Set 1: 170kg- 7rep
Set 2: 175kg- 5rep
Kneeling tricep pushdown
Set 1: 27kg- 20rep
Set 2: 29.5kg-16rep
Set 2: 29.5kg- 14rep
Single arm chest supported lat row
Set 1: 56.5kg- 13rep
Set 2: 56.5kg- 13rep
Hammer strength iso lateral low row
Set 1: 60kg- 12rep
Set 2: 60kg- 11rep
Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 12.5kg- 17rep superset with dumbbell extension- 8rep
Wide grip plate loaded lat pulldown
Set 1: 110kg- 14rep
Set 2: 110kg- 13rep
Lying hamstring curl
Set 1: 65kg- 17rep
Set 2: 65kg- 14rep
Deadlift
Set 1: 170kg- 7rep
Set 2: 175kg- 5rep
Good arm work here
Back is thinking up nicely
hard to see the back but looks wide bro
Thanks bro!!!
Thanks pigsy!!!!
Used my cousin camera he put different settings
Leg day!!!
Adductors machine
Set 1: 153kg- 15rep
Set 2: 153kg- 14rep
Seated Hamstring curl
Set 1: 74kg- 14rep
Set 2: 74kg- 12rep
Dropset 46kg- 7rep
Cybex hack squat
Set 1: 170kg- 6rep
Set 3: 160kg- 7rep
Leg extension
Set 1: 109kg- 15rep
Set 2: 109kg- 12rep
Smith machine reverse lunges
Set 1: 85kg-12rep
Set 2: 85kg-12rep
Short and sweet session, time restricted but job was done!!!
Adductors machine
Set 1: 153kg- 15rep
Set 2: 153kg- 14rep
Seated Hamstring curl
Set 1: 74kg- 14rep
Set 2: 74kg- 12rep
Dropset 46kg- 7rep
Cybex hack squat
Set 1: 170kg- 6rep
Set 3: 160kg- 7rep
Leg extension
Set 1: 109kg- 15rep
Set 2: 109kg- 12rep
Smith machine reverse lunges
Set 1: 85kg-12rep
Set 2: 85kg-12rep
Short and sweet session, time restricted but job was done!!!
big leg day bro
@Ratatata leg day is outstanding. the seated hamstring curls and cybex hack squats are on point. great job on the leg extentions
bros nothing better then a strong leg day on weekend. it show you legit when you do that. most people partying and being lazy and look at you on this @Ratatata
the leg day training is serious. i like how you hit 11 solid sets and got it done in a short amount of time @Ratatata It it's actually a good idea to do a workout like this every now and then.
Very nice on the leg day. I like how you hustle and you mix in the hamstring work and the quads. That's a good balance. Don't forget also to hit the calves even on a short session you should do at least three sets. @Ratatata
@Ratatata solid leg day right here!
@Ratatata Solid back bro....keep shining......
See if you can't hit all sets at 15
I get cramps if i squat to 15rep
.
Thanks to everyone for ur ongoing support!!!
Bicep, shoulder, chest!!!!
Single Cable side lateral raise
Set 1: 13kg- 16rep
Set 2: 13kg- 14rep
Set 3: 13kg-13rep
Plate loaded preacher curl
Set 1: 37.5kg-16rep
Set 2: 37.5kg-13rep
Set 3: 37.5kg-11rep
Incline dumbbell press
Set 1: 50kg-9rep
Set 2: 45kg-10rep
Single arm hammer curl in preacher bench
Set 1: 12.5kg- 17rep
Set 2: 12.5kg- 16rep
Set 2: 12.5kg- 14rep
Pec dec fly(pause at contraction)
Set 1: 61kg- 13rep
Set 2: 61kg- 11rep
Dropset 47kg- 8rep
Iso lateral plate loaded shoulder press
Set 1: 45kg each- 12rep
Set 2: 45kg each- 10rep
Drop set 25kg- 8rep
Bicep, shoulder, chest!!!!
Single Cable side lateral raise
Set 1: 13kg- 16rep
Set 2: 13kg- 14rep
Set 3: 13kg-13rep
Plate loaded preacher curl
Set 1: 37.5kg-16rep
Set 2: 37.5kg-13rep
Set 3: 37.5kg-11rep
Incline dumbbell press
Set 1: 50kg-9rep
Set 2: 45kg-10rep
Single arm hammer curl in preacher bench
Set 1: 12.5kg- 17rep
Set 2: 12.5kg- 16rep
Set 2: 12.5kg- 14rep
Pec dec fly(pause at contraction)
Set 1: 61kg- 13rep
Set 2: 61kg- 11rep
Dropset 47kg- 8rep
Iso lateral plate loaded shoulder press
Set 1: 45kg each- 12rep
Set 2: 45kg each- 10rep
Drop set 25kg- 8rep
@Ratatata got a really good leg day in. Even with the restricted time you had, you did well.
Nicely done on leg day
Tricep and back day
Singel arm tricep cable extension
Set 1: 18kg- 16rep
Set 2: 18kg- 15rep
Set 3: 18kg- 13rep
Single arm lat focused low row
Set 1: 85kg- 12rep
Set 2: 85kg- 11rep
Chest supported dumbbell row
Set 1: 40kg each- 11rep
Set 2: 40kg each- 10rep+ 4reps of kelso shrug
Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 85kg-16rep
Set2: 85kg- 15rep
Lying incline long rope push down
Set 1: 20kg- 17rep
Set 2: 20kg- 15rep
Set 3: 20kg- 14rep
Seated machine shrug( pause at contraction)
Set 1: 115kg- 13rep
Set 2: 115kg- 12rep
Singel arm tricep cable extension
Set 1: 18kg- 16rep
Set 2: 18kg- 15rep
Set 3: 18kg- 13rep
Single arm lat focused low row
Set 1: 85kg- 12rep
Set 2: 85kg- 11rep
Chest supported dumbbell row
Set 1: 40kg each- 11rep
Set 2: 40kg each- 10rep+ 4reps of kelso shrug
Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 85kg-16rep
Set2: 85kg- 15rep
Lying incline long rope push down
Set 1: 20kg- 17rep
Set 2: 20kg- 15rep
Set 3: 20kg- 14rep
Seated machine shrug( pause at contraction)
Set 1: 115kg- 13rep
Set 2: 115kg- 12rep
Strong pull and arm session with great control across all sets, the 40 kg dumbbell rows paired with paused cable work show real pumps coming bro
Thanks brother!!! Carbs r fairly very high pump is amzing.
Leg day
Adductors machine
Set 1: 153kg- 17rep
Set 2: 158kg- 13rep
Seated Hamstring curl
Set 1: 74kg- 14rep
Set 2: 74kg- 12rep
Set 3: 67kg- 11rep
Cybex hack squat
Set 1: 180kg-6rep
Set 3: 160kg-8rep
Leg extension
Set 1: 115kg- 15rep
Set 2: 115kg- 12rep
( double drop set)
Smith machine reverse lunges
Set 1: 80kg-13rep
Set 2: 90kg-9rep
My short and sweet leg day. As they r not my priority atm.
Adductors machine
Set 1: 153kg- 17rep
Set 2: 158kg- 13rep
Seated Hamstring curl
Set 1: 74kg- 14rep
Set 2: 74kg- 12rep
Set 3: 67kg- 11rep
Cybex hack squat
Set 1: 180kg-6rep
Set 3: 160kg-8rep
Leg extension
Set 1: 115kg- 15rep
Set 2: 115kg- 12rep
( double drop set)
Smith machine reverse lunges
Set 1: 80kg-13rep
Set 2: 90kg-9rep
My short and sweet leg day. As they r not my priority atm.
leg day power bro
you have really big quads impressed to max
Those outer quads are crazy
@Ratatata the legs look great! vascularity is pumped to the max. my goodness look at those legs!
bros the legs look like a million bucks! I haven't seen those types of legs in a long time. Your right calf looked like a mutant. @Ratatata
this is another strong leg day! @Ratatata I absolutely love a good leg day myself. I had a strong workout this morning.
@Ratatata This is a fantastic job, man. The legs look absolutely incredible. I've never seen someone with such humongous legs whose legs were far better than their upper body.
I've got a lot of respect for what you're doing here, boss. Super tight waist and extremely huge legs. Keep up the good work. @Ratatata
@Ratatata legs are looking insane bro!
daymn aint good bro
u back?
Back to training from today. It was really bad experience never went through such gastro.
daymn i hate that shit
i got it eating chicken lol
Had a skewers from asian store looked very clean and hygiene but damn nearly killed me
Bicep and push day!!!
Single arm cable preacher curl
Set 1: 27.5kg- 19rep
Set 2: 34.5kg- 12rep
Dropset 22.5kg- 5rep
Hammer strength incline press
Set 1: 60kg each side- 8rep
Set 2: 50kg each side- 9rep
Dropset 40kg- 4rep
Chest supported side lateral raise
Set 1: 12.5kg- 18rep
Set 2: 12.5kg- 16rep
Set 3: 12.5kg- 15rep
Rope hammer curl
Set 1: 25kg- 24rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 15rep
Set 2: 30kg each side- 13rep
Low to high
Set 3: 30kg each side- 12rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 40kg each- 7rep
Back to training after 2 weeks, lost like 7kg body weight due to food poisoning, felt good to get those pump and push some weight!!! Pic update later in the week coming i look too skinny now
Single arm cable preacher curl
Set 1: 27.5kg- 19rep
Set 2: 34.5kg- 12rep
Dropset 22.5kg- 5rep
Hammer strength incline press
Set 1: 60kg each side- 8rep
Set 2: 50kg each side- 9rep
Dropset 40kg- 4rep
Chest supported side lateral raise
Set 1: 12.5kg- 18rep
Set 2: 12.5kg- 16rep
Set 3: 12.5kg- 15rep
Rope hammer curl
Set 1: 25kg- 24rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 15rep
Set 2: 30kg each side- 13rep
Low to high
Set 3: 30kg each side- 12rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 40kg each- 7rep
Back to training after 2 weeks, lost like 7kg body weight due to food poisoning, felt good to get those pump and push some weight!!! Pic update later in the week coming i look too skinny now
dont be eating that asian food bro lolHad a skewers from asian store looked very clean and hygiene but damn nearly killed me
got back into the pump bro strongBicep and push day!!!
Single arm cable preacher curl
Set 1: 27.5kg- 19rep
Set 2: 34.5kg- 12rep
Dropset 22.5kg- 5rep
Hammer strength incline press
Set 1: 60kg each side- 8rep
Set 2: 50kg each side- 9rep
Dropset 40kg- 4rep
Chest supported side lateral raise
Set 1: 12.5kg- 18rep
Set 2: 12.5kg- 16rep
Set 3: 12.5kg- 15rep
Rope hammer curl
Set 1: 25kg- 24rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 15rep
Set 2: 30kg each side- 13rep
Low to high
Set 3: 30kg each side- 12rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 40kg each- 7rep
Back to training after 2 weeks, lost like 7kg body weight due to food poisoning, felt good to get those pump and push some weight!!! Pic update later in the week coming i look too skinny now
So good to be back to training bro!!!
Lower body day
Lying hamstring curl
Set 1: 72kg- 14rep
Set 2: 67kg- 11rep
Set 3: 60kg- 11rep
Plate loaded single leg extension
Set 1- 30kg each side- 13rep
Set 2: 30kg each side- 12rep
Drop set 20kg- 5 rep
Hack squat 1-1/2 rep
Set 1: 100kg-11rep
Set 2: 100kg- 9rep
Set 3: 100kg- 9rep
Hip adduction machine
Set 1: 143kg- 14rep
Set 2: 143kg- 12rep
Set 3: 143kg- 11rep
Single leg hip thrust
Set 1: 60kg each- 10rep
Set 2: 80kg each- 8rep
Trained leg after 2 weeks i am having bit tight knees giving me a problem abit, drop my hacksquat from 190kg to 100kg and did 1-1/2 rep pump were brutal.
Lying hamstring curl
Set 1: 72kg- 14rep
Set 2: 67kg- 11rep
Set 3: 60kg- 11rep
Plate loaded single leg extension
Set 1- 30kg each side- 13rep
Set 2: 30kg each side- 12rep
Drop set 20kg- 5 rep
Hack squat 1-1/2 rep
Set 1: 100kg-11rep
Set 2: 100kg- 9rep
Set 3: 100kg- 9rep
Hip adduction machine
Set 1: 143kg- 14rep
Set 2: 143kg- 12rep
Set 3: 143kg- 11rep
Single leg hip thrust
Set 1: 60kg each- 10rep
Set 2: 80kg each- 8rep
Trained leg after 2 weeks i am having bit tight knees giving me a problem abit, drop my hacksquat from 190kg to 100kg and did 1-1/2 rep pump were brutal.
that 100kg hack is hella strong bro
Dropping load for knee comfort is right u aint need no injuries
good to have u back bro
Yeah bro, i hit 190kg on cybex hack squat, no knee sleeves, knee had swollen and giving me bit of issues. I will soon be using @RRR peptides bpc and start a new heath phase log.
Good solid workout
Thank you brother!!!
@Ratatata lying hamstring curls are good stuff! and i love the hack squats. good work on these!
Very nice on this training. This is the way to hit the legs really hard. @Ratatata Looks like you got in a strong workout. The squats and leg extensions were on point.
@Ratatata EF family respect on this training. You are showing how to throw around the iron. I love the hack squat and I love hip working the hips as well. Very important.
this is another fantastic update brother. I can see the vascularity popping all over your body but especially in your legs on your other log too. It's looking fantastic. Keep it up. The training is top notch. @Ratatata
@Ratatata Awesome lower body work right here!
190 hella legit big weight bro
Thank you each and everyone of you. Yours support means allot. Really enjoying getting back to training
Shoulder bicep forearm
Seated cable y raise
Set 1: 12.5kg- 20rep
Set 2: 15kg- 18rep
Set 3: 15kg- 16rep
Barbell bicep crul
Set 1: 30kg- 19rep
Set 2: 30kg- 16rep
Set 3: 30kg- 14rep
Seated barbell shoulder press
Set 1: 70kg- 9rep
Set 2: 65kg- 9rep
Set 3: 65kg- 8rep
Single arm preacher dumbbell hammer curl
Set 1: 15kg- 15rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep
Rear delt cable fly( pause at contraction)
Set 1: 47kg- 16rep
Set 2: 47kg- 14rep
Barbell wrist curl
Set 1: 40kg- 16rep
Set 2: 40kg- 14rep
Was a great session to get lots of blood flow in my arm. Really enjoyed it.
Seated cable y raise
Set 1: 12.5kg- 20rep
Set 2: 15kg- 18rep
Set 3: 15kg- 16rep
Barbell bicep crul
Set 1: 30kg- 19rep
Set 2: 30kg- 16rep
Set 3: 30kg- 14rep
Seated barbell shoulder press
Set 1: 70kg- 9rep
Set 2: 65kg- 9rep
Set 3: 65kg- 8rep
Single arm preacher dumbbell hammer curl
Set 1: 15kg- 15rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep
Rear delt cable fly( pause at contraction)
Set 1: 47kg- 16rep
Set 2: 47kg- 14rep
Barbell wrist curl
Set 1: 40kg- 16rep
Set 2: 40kg- 14rep
Was a great session to get lots of blood flow in my arm. Really enjoyed it.
shoulder press massive thats why your shoulder big af bro
looking thick
@Ratatata Looking solid man....good job.........
@Ratatata very nice leg day man. Some really good numbers
Thank you brother trying to build it more!!
Thank you sir!!! I really like ur name, actor i really admire
Thanks heaps!!!
Tricep and back day
Kneeling cable tricep extension
Set 1: 35kg- 17rep
Set 2: 37kg-14rep
Set 3: 37kg- 13rep
Single arm hammer strength lat row
Set: 1: 70kg- 13rep
Set 2: 70kg- 12rep
Incline dumbbell row
Set 1: 37.5kg each- 12rep
Set 2: 37.5kg each- 12rep
Set 3: 37.5kg each- 10rep
Tricep dips machine
Set 1: 60kg- 16rep
Set 2: 60kg- 16rep
Set 3: 60kg- 14rep
Lat pulldown
Set 1: 100kg- 16rep
Set 2: 100kg- 14rep
Set 3: 100kg- 13rep
Kneeling cable tricep extension
Set 1: 35kg- 17rep
Set 2: 37kg-14rep
Set 3: 37kg- 13rep
Single arm hammer strength lat row
Set: 1: 70kg- 13rep
Set 2: 70kg- 12rep
Incline dumbbell row
Set 1: 37.5kg each- 12rep
Set 2: 37.5kg each- 12rep
Set 3: 37.5kg each- 10rep
Tricep dips machine
Set 1: 60kg- 16rep
Set 2: 60kg- 16rep
Set 3: 60kg- 14rep
Lat pulldown
Set 1: 100kg- 16rep
Set 2: 100kg- 14rep
Set 3: 100kg- 13rep
Strong numbers bro
massive bgack bro
Thank bro appreciate allot!!!Strong numbers bro
Thank you sir
Bicep and push day
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
dayn them some big volume broBicep and push day
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
Any missing sets? Like warm-ups?Bicep and push day
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
I usually don’t account warmup log will be too long
Volume is king
@Ratatata The rope hammer curl in the chest supported side lateral raise are fantastic. I also like the strength incline press. Just be careful on those shoulders. Make sure you're warming up properly.Bicep and push day
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
Bros. this some good volume on these exercises. You pump in the iron like a champion. Keep up the grind. We love to see it. @RatatataBicep and push day
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
i'm glad to see you are doing your warmups. that is a true alpha @Ratatata although i have always just jumped into my training and viewed warmups betaI usually don’t account warmup log will be too long
@Ratatata always love to see this hard work and dedication. that is what the EF family appreciates. and you know how to throw that iron around like a champion too!Bicep and push day
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
hammer strength and chest supported side lateral raises are awesome. and i love the mid pec and shoulder presses @RatatataBicep and push day
Single arm plate loaded preacher curl
Set 1: 20kg- 12rep
Set 2: 20kg- 11rep
Dropset 10kg- 6rep
Hammer strength incline press
Set 1: 55kg each side- 10rep
Set 2: 55kg each side- 8rep
Dropset 35kg- 4rep
Chest supported side lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 16rep
Set 3: 15kg-15rep
Rope hammer curl
Set 1: 26.25kg- 27rep
Set 2: 28.75kg- 18rep
Set 3: 28.75kg- 16rep
Seated cable chest fly
Mid pec
Set 1: 30kg each side- 16rep
Set 2: 30kg each side- 14rep
Low to high
Set 3: 30kg each side- 13rep
Set 4: 30kg each side- 11rep
Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep
It was very good session, some incline walk after the session trying to get ready for Aussie summer
true one broVolume is king
I do warm up sets i jst don’t record it on my log
Thanks mate!!! Grinding each session hard.
I think warm up r very essential leading to heavy sets
Thanks brother. Very happy to be partbof this family.
Thanks brother!!!!
yeah important to warm up and stretch after. moblitiy work like arm circles are crucial.I do warm up sets i jst don’t record it on my log
Thanks mate!!! Grinding each session hard.
I think warm up r very essential leading to heavy sets
Thanks brother. Very happy to be partbof this family.
Thanks brother!!!!
yeah i think there is a happy mediunI do warm up sets i jst don’t record it on my log
Thanks mate!!! Grinding each session hard.
I think warm up r very essential leading to heavy sets
Thanks brother. Very happy to be partbof this family.
Thanks brother!!!!
EF family respect!I do warm up sets i jst don’t record it on my log
Thanks mate!!! Grinding each session hard.
I think warm up r very essential leading to heavy sets
Thanks brother. Very happy to be partbof this family.
Thanks brother!!!!
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