Approved Log Cycle and Training Log Sponsored by Raptor Labs

[stevesmi]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

@Trenhead3cc nice job on the cable side pull-downs and single-arm kneeling cable pull-downs. These are good exercises back to back.

 

[SteveMobsterG]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

Love me the mag grips

 

[Ulter]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

Straight-arm rope pulldown and single-arm kneeling cable pulldown. Those are really good exercises. You're not going to go wrong on either. @Trenhead3cc

 

[ceo]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

bros straight-arm roll-downs, really looking strong. @Trenhead3cc and I love the Meadows Row and Bent Over T-Bar Row. That's really good together

 

[2Thick]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

@Trenhead3cc another great workout right here. I like how you split things up and go two sets. That's a smart way to train.

 

[ROIDDERS]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

You put together a nice, steady workout, and you finish it out with some good rope cable camera curls. Overall, a great job on this, keep it up. @Trenhead3cc

 

[RoySimpson]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

@Trenhead3cc awesome work right here!

 

[ballin2504]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

@Trenhead3cc really nice training day, but you had one hell of a pump

 

[Tiger Salman Khan]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

@Trenhead3cc Numbers look amazing man......

 

[Raptor Rep]

Back

Changed up a few things as it’s been a while on similar back workouts.

Warm up sets not recorded
@Raptor Rep

Mag grip lat pull down
100kg x 14
100kg x 11

Bent over T bar row
40kg x 14
40kg x 12

Meadows row
25kg x 12
25kg x 10

Cable side pull downs
21.25kg x 13
21.25kg x 10

Seated close grip row (PB weight)
110kg x 11
110kg x 9

Straight arm rope pull down
32.5kg x 13
32.5kg x 10

Single arm kneeling cable pull down
32.5kg x 12
32.5kg x 10

Standing baysein cable curls narrow station.
20kg x 13
20kg x 11

Rope cable hammer curls
32.5kg x 14
32.5kg x 11

solid as always

 

[Trenhead3cc]

Arms day

@Raptor Rep

Superset 1

Overhead cable curls
28.75kg x 15
28.75kg x 12
28.75kg x 10

Tricep rope push downs
32.5kg x 15
32.5kgx 12
32.5kg x 10

Superset 2

Incline dumbbell curls
17.5kg x 14
17.5kg x 10
17.5kg x 7

Tricep push down
40kg x 14
40kg x 12
40kg x 10

Superset 3

Machine preacher curl
45kg x 12
45kg x 10
45kg x 8

Machine tricep extension
45kg x 12
45kg x 10
45kg x 9

Super set 4

EZY bar biceps curls
30kg x 16
30kg x 12
30kg x 9

EZY bar overhead tricep extension
30kg x 14
30kg x 11
30kg x 9

Superset 5

Alternating dumbbell hammer curls
17.5kg x 12
17.5kg x 10
17.5kg x 7

Single arm overhead dumbell tricep extension
12.5kg x 16
12.5kg x 12
12.5kgx 10

 

[the_alcatraz]

Arms day

@Raptor Rep

Superset 1

Overhead cable curls
28.75kg x 15
28.75kg x 12
28.75kg x 10

Tricep rope push downs
32.5kg x 15
32.5kgx 12
32.5kg x 10

Superset 2

Incline dumbbell curls
17.5kg x 14
17.5kg x 10
17.5kg x 7

Tricep push down
40kg x 14
40kg x 12
40kg x 10

Superset 3

Machine preacher curl
45kg x 12
45kg x 10
45kg x 8

Machine tricep extension
45kg x 12
45kg x 10
45kg x 9

Super set 4

EZY bar biceps curls
30kg x 16
30kg x 12
30kg x 9

EZY bar overhead tricep extension
30kg x 14
30kg x 11
30kg x 9

Superset 5

Alternating dumbbell hammer curls
17.5kg x 12
17.5kg x 10
17.5kg x 7

Single arm overhead dumbell tricep extension
12.5kg x 16
12.5kg x 12
12.5kgx 10

supersets are pump max bro

 

[Trenhead3cc]

supersets are pump max bro

Yeah bro! Arms were pumped

 

[the_alcatraz]

Yeah bro! Arms were pumped

i like ur style bro

 

[Trenhead3cc]

Didn’t physique update In here. So attached current situation.

Running Raptor MT2 , GHK-cu ,
2 x weeks into RETA

Running 175 per week Test , Tren, Mast.
Raptor rip 300 blend.

Stopping in 25th January and going on extended test only 175per week to recover,

Have another vial of Raptor rip and extra mast to use again at a later date.

 

[Allupfromhere]

Didn’t physique update In here. So attached current situation.

Running Raptor MT2 , GHK-cu ,
2 x weeks into RETA

Running 175 per week Test , Tren, Mast.
Raptor rip 300 blend.

Stopping in 25th January and going on extended test only 175per week to recover,

Have another vial of Raptor rip and extra mast to use again at a later date.

 

[Raptor Rep]

Didn’t physique update In here. So attached current situation.

Running Raptor MT2 , GHK-cu ,
2 x weeks into RETA

Running 175 per week Test , Tren, Mast.
Raptor rip 300 blend.

Stopping in 25th January and going on extended test only 175per week to recover,

Have another vial of Raptor rip and extra mast to use again at a later date.

boom mic fkn drop brother lookin sick

 

[abolone]

Didn’t physique update In here. So attached current situation.

Running Raptor MT2 , GHK-cu ,
2 x weeks into RETA

Running 175 per week Test , Tren, Mast.
Raptor rip 300 blend.

Stopping in 25th January and going on extended test only 175per week to recover,

Have another vial of Raptor rip and extra mast to use again at a later date.

Looking good mate!!

 

[Trenhead3cc]

Looking good mate!!

Thanks bro

 

[Trenhead3cc]

Back

@Raptor Rep

Warm up sets not recorded



Pull ups - body weight

16

12

10



Meadows row

30kg x 14

30kg x 12



Cable side pull downs

21.25kg x 14

21.25kg x 11



Straight arm rope pull down

32.5kg x 15

32.5kg x 12



Seated close mag grip row

100kg x 12

100kg x 10



Chest supported t bar rows

60kg x 15

60kg x 11



Single arm kneeling cable pull down

32.5kg x 13

32.5kg x 11


Roman chair- 32kg. (2 x 16kg kettle bells)

20

20

 

[MUSTANG_18]

Back

@Raptor Rep

Warm up sets not recorded



Pull ups - body weight

16

12

10



Meadows row

30kg x 14

30kg x 12



Cable side pull downs

21.25kg x 14

21.25kg x 11



Straight arm rope pull down

32.5kg x 15

32.5kg x 12



Seated close mag grip row

100kg x 12

100kg x 10



Chest supported t bar rows

60kg x 15

60kg x 11



Single arm kneeling cable pull down

32.5kg x 13

32.5kg x 11


Roman chair- 32kg. (2 x 16kg kettle bells)

20

20

you are doing it killing hard

 

[Trenhead3cc]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

 

[the_alcatraz]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

get after it bro
super wide chest in cards

 

[stevesmi]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

@Trenhead3cc congrats on hitting a personal best. That's always good to see. This is an awesome workout you put together. I like two sets per exercise.

 

[SteveMobsterG]

New Pb weight for incline smith press
We do love a PB

 

[2Thick]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

Looking really good on this. I like the decline cable press and pec fly machine. Those go really well and then the tricep rope push downs are also fantastic. @Trenhead3cc

 

[ROIDDERS]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

Peg flying machine and press machine are good ones as well. I like the tricep rope push downs. @Trenhead3cc you're never going to go wrong also with cable flies.

 

[Raptor Rep]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

strong as fk brother amazing job on the pb!!

 

[ceo]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

@Trenhead3cc Bros, my favorite, the way you finish the tricep rope push down, is old school. They've been doing that since the 70s. It definitely works growing your tricep.

 

[Ulter]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

cable flys high position and cable flys low position. nice rotation. and nice on the pressing @Trenhead3cc

 

[Trenhead3cc]

@Trenhead3cc congrats on hitting a personal best. That's always good to see. This is an awesome workout you put together. I like two sets per exercise.

Yeah man. I still do a warm up set. But feel I can target more of the muscle group with more variation on the workout. without over fatigue by doing 2 x working sets.

 

[ballin2504]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

@Trenhead3cc nice work on the pb man! You’re doing an awesome job with this

 

[RoySimpson]

Warm up sets not recorded

New Pb weight for incline smith press
Body weight 98kg

@Raptor Rep

Incline smith press
120kg x 9
90kg x 14
90kg x 11

Cable flys high position (wide station)
17.5kg x 14
17.5kg x 11

Cable flys low position (wide station)
11.25kg x 14
11.25kg x 12

Decline cable press (narrow station )
40kg x 13
40kg x 11

Pec fly machine
67kg x 14
67kg x 12

Press machine
90kg x 15
90kg x 12


Tricep rope push downs
32.5kg x 14
32.5kg x 11

Overhead tricep rope extensions
21.25kg x 14
21.25kg x 11

@Trenhead3cc Always great to break PB's!!!

 

[stevesmi]

Yeah man. I still do a warm up set. But feel I can target more of the muscle group with more variation on the workout. without over fatigue by doing 2 x working sets.

It definitely paid off.