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Love your back bro super wide!
Approved Log Build phase Testosterone Masteron retatrutide Cycle 2025
- Thread starter Caramelman89
- Start date
thankyou brother
thank U
Chest and shoulders today boys and girls fuelled by the best @Raptor labs
Machine Chest Press - 3 sets 8
120x8
122.5x8
120x8
Incline Dumbbell Press - 3x8 (deep stretch, no lockout
35x8
35x8
35x8
Barbell incline Press - 4x5 (go explosive
100x5
100x5
90x5
90x5
Machine Fly - 3x 10 with 30-sec rests, squeeze every rep
56.5x10
56.5x10
56.5x10
Shoulders
Dumbbell Side Laterals - 2x25, 2x8 heavy
25x10
8x15
25x10
8x15
Bent Over Rear Laterals - 2x35, 2x10 heavy
35x9
10x15
9x35
10x17.5
6-Ways - 3x10 (slow & controlled)
5x10
5x10
5x10
Trained for nearly 2 hours in a packed gym which sucks, I like to be in and out in 90 mins max. Pump was good after only having 1 meal prior to training which was
90g cereal
50g whey
Plus 40 grams of karbolyn and 2 scoops of pump juice intra workout. I’m not usually one to have high stun pre workouts, I usually have half a modafanil on days where I feel flat.
Food hasn’t changed in weeks as I’m growing steadily on 3470 TD , 2996NTD and waist is still remaining small. First time using gh this cycle and I believe it’s been the missing link all along. Recovery has been great which helps when you work 60 hours a week. Grateful to have @Raptor in my corner. The support from him has been phenomenal his gear is top tier and I would recommend it to anyone
A couple of shots from the pump check
Machine Chest Press - 3 sets 8
120x8
122.5x8
120x8
Incline Dumbbell Press - 3x8 (deep stretch, no lockout
35x8
35x8
35x8
Barbell incline Press - 4x5 (go explosive
100x5
100x5
90x5
90x5
Machine Fly - 3x 10 with 30-sec rests, squeeze every rep
56.5x10
56.5x10
56.5x10
Shoulders
Dumbbell Side Laterals - 2x25, 2x8 heavy
25x10
8x15
25x10
8x15
Bent Over Rear Laterals - 2x35, 2x10 heavy
35x9
10x15
9x35
10x17.5
6-Ways - 3x10 (slow & controlled)
5x10
5x10
5x10
Trained for nearly 2 hours in a packed gym which sucks, I like to be in and out in 90 mins max. Pump was good after only having 1 meal prior to training which was
90g cereal
50g whey
Plus 40 grams of karbolyn and 2 scoops of pump juice intra workout. I’m not usually one to have high stun pre workouts, I usually have half a modafanil on days where I feel flat.
Food hasn’t changed in weeks as I’m growing steadily on 3470 TD , 2996NTD and waist is still remaining small. First time using gh this cycle and I believe it’s been the missing link all along. Recovery has been great which helps when you work 60 hours a week. Grateful to have @Raptor in my corner. The support from him has been phenomenal his gear is top tier and I would recommend it to anyone
A couple of shots from the pump check
Attachments
Back day and check in,
Sponsored by @Raptorlabs
Favourite Pulldowns - 3x12/10/8 (hard flex at bottom, big stretch at top)
70x12
80x10
82.5x8
• Dumbbell Deadstop Rows - 3x8 (slam that elbow drive)
30x8
30x8
32.5x8
Low Cable Rows - 3x8 (strict form, deep squeeze
70x8
80x8
70x8
Supported Rows - 3x12 (chest on pad, elbow back, rhomboid squeeze)
68x12
68x12
68x12
Dumbbell Shrugs - 3x10 (short breaks, no hold)
32.5x10x3
Not a terribly bad session but I had an awful lower back pump by the end of it.
Checking was good, coach is happy how things are moving. Weight dropped slightly this week. Down to 94.8kg from 95 ish last week
Calories went up to
3609TD
3134NTD
Peds stayed the same except an increase in gh from 3iu daily to 4iu. 2 in the morning 2 at night and 10 iu of lantus
Sponsored by @Raptorlabs
Favourite Pulldowns - 3x12/10/8 (hard flex at bottom, big stretch at top)
70x12
80x10
82.5x8
• Dumbbell Deadstop Rows - 3x8 (slam that elbow drive)
30x8
30x8
32.5x8
Low Cable Rows - 3x8 (strict form, deep squeeze
70x8
80x8
70x8
Supported Rows - 3x12 (chest on pad, elbow back, rhomboid squeeze)
68x12
68x12
68x12
Dumbbell Shrugs - 3x10 (short breaks, no hold)
32.5x10x3
Not a terribly bad session but I had an awful lower back pump by the end of it.
Checking was good, coach is happy how things are moving. Weight dropped slightly this week. Down to 94.8kg from 95 ish last week
Calories went up to
3609TD
3134NTD
Peds stayed the same except an increase in gh from 3iu daily to 4iu. 2 in the morning 2 at night and 10 iu of lantus
@Caramelman89 really tight bro i see you really look big arms and chest wide that post makes you look HUGE
Nice work on the chest press
bro all in with this. chest and shoulders look great!
machine chest press and incline dumbbell press A+
nice shoulders too
nice shoulders too
Nice man. You look huge in that front shot.
Hard to believe it's the same person.
Hard to believe it's the same person.
If the diet has been working, no need to change! Just stay consistent with what has been working. Another great update.
Been killing it brother, doing the Raptor team proud. Got a lot here for me to read and catch up on. Keep up the good work bro
thank you bro. Couldn’t have done it without your support
Thank you mate
Thanks brother. This means alot
I have taken in the past, I’ll grab some tomorrow. Thanks for the advice brother
waiting on pics bro
@Caramelman89 Killer chest and shoulders session! Love the variety in exercises and rep ranges. Two hours in a packed gym is tough, but you powered through. That pump is impressive, even on a light pre-workout meal. Steady growth on consistent calories is the way to go. Glad to hear the GH is helping with recovery, especially with your demanding work schedule.
@carmelman looking solid man. Shoulders are huge.
Some of my favorite movements
Lookin good
BACK Day powered by @raptorlabs
1. Pull-ups (Assisted if needed)
4 sets to failure (or 10–12 reps)
12,12,10,11
2. Barbell Rows (Overhand Grip)
4 sets x 8–10 reps
90x10
100x10
100x10
100x10
3. Jansen Rows
3 sets x 10–12 reps
30x12
30x12
30x12
4. Lat Pulldowns (Neutral Grip)
4 sets x 12 reps
70x12
72.5x12
62.5x12
62.5x12
5. Straight Arm Rope Pullovers
4 sets x 15–20 reps
17.5x18
17.5x18
17.5x16
15x19
6. Reverse Pec Deck
3 sets x 20 reps
40x20
40x20
35x20
Training is going well, strength is definitely increasing. Calls are still the same. Weight is sitting at a steady 95kg. Hoping to get to atleast triple figures whilst staying reasonably lean.
1. Pull-ups (Assisted if needed)
4 sets to failure (or 10–12 reps)
12,12,10,11
2. Barbell Rows (Overhand Grip)
4 sets x 8–10 reps
90x10
100x10
100x10
100x10
3. Jansen Rows
3 sets x 10–12 reps
30x12
30x12
30x12
4. Lat Pulldowns (Neutral Grip)
4 sets x 12 reps
70x12
72.5x12
62.5x12
62.5x12
5. Straight Arm Rope Pullovers
4 sets x 15–20 reps
17.5x18
17.5x18
17.5x16
15x19
6. Reverse Pec Deck
3 sets x 20 reps
40x20
40x20
35x20
Training is going well, strength is definitely increasing. Calls are still the same. Weight is sitting at a steady 95kg. Hoping to get to atleast triple figures whilst staying reasonably lean.
Attachments
Seems like the back is growing dude I like the size there very nice at 85
Check in from this week
Weight is still sitting steady at 95kg
Food is remaining the same
PED dosages have dropped a little to remain healthier throughout and run this cycle longer,
Implementing retatrutide again supplied by @Raptorlabs to keep appetite down, it’s so easy for me to get really fluffy and spill over during a build phase.
It’s been on my mind for a bit about health and longevity running PEDS and my coach has the same thoughts. I’ve got kids and I want to be as healthy as possible for them. I’ve got no major health concerns but there’s always that what if.
I’ve got a referral to a cardiologist to get a echo on my heart and will be doing that every 12 months moving forward,
I’ll attach my new dosages as well as everything else we’re gonna start using. Some things I’ve never heard of so if you guys know much about them please let me know..
New dosages are
150mg test e
250mg mast e
150 npp weekly
10iu lantus
3iu gh daily
Weight is still sitting steady at 95kg
Food is remaining the same
PED dosages have dropped a little to remain healthier throughout and run this cycle longer,
Implementing retatrutide again supplied by @Raptorlabs to keep appetite down, it’s so easy for me to get really fluffy and spill over during a build phase.
It’s been on my mind for a bit about health and longevity running PEDS and my coach has the same thoughts. I’ve got kids and I want to be as healthy as possible for them. I’ve got no major health concerns but there’s always that what if.
I’ve got a referral to a cardiologist to get a echo on my heart and will be doing that every 12 months moving forward,
I’ll attach my new dosages as well as everything else we’re gonna start using. Some things I’ve never heard of so if you guys know much about them please let me know..
New dosages are
150mg test e
250mg mast e
150 npp weekly
10iu lantus
3iu gh daily
Attachments
Thank you brother
real good size bro damn the back is THICK
I think we all sometimes forget that being well over 200lbs is BIG!
Bro, I like your physique. You got a good prison Look. And your hair. Perfect. That's the way they buzzed the hair in prison.
Good job, taking care of your heart.
Very important. A lot of bodybuilders Die Young.
Very important. A lot of bodybuilders Die Young.
@Caramelman89 great update big guy. Backs looking wide
Solid
Thanks bro, it’s happening alotnlately
It works wonders bro. Best glp1 on the market
Upper Pump (Volume + Isolation Focused) sponsored by the best there is @Raptor Labs
The goal here is blood flow, capillary expansion, and muscle density. You’re not chasing PRs
— you’re chasing the pump of your life.
1. Machine Chest Press (Incline) – 3 sets of 15
• Full contraction, 2-second hold, constant tempo.
60x15
60x15
60x15
2. Pec Deck / Cable Crossover Superset – 3
rounds
40x12
40x12
47x12
Cc
11.25x10
11.25x10
11.25x10
• 12 reps flys (pause & squeeze), 10 reps crossover (fluid & controlled)
3. Cable or machine Lateral Raise (one arm at a time) – 3 sets of 15 cuffed
• Smooth, controlled, no momentum.
6.25x15x3
4. Rear Delt Swings (Dumbbells) – 3 sets of 30
• Moderate weight, short range, continuous motion.
12.5kgx30x3
5. Overhead Rope Extension – 3 sets of 12
• Focus on long head. Full stretch and lockout.
16.25x12x3
6. Rope Hammer Curls – 3 sets of 15
• Curl and rotate slightly outward at the top.
16.25x15x3
7. Cable Front Raise Superset w/ Upright Rows (EZ or Rope) – 3 rounds
• 10 + 10, minimal rest. Shoulder fullness on another level.
Fr..16x10x3
Upright..30x10x3
8. Incline Curl + Overhead Triceps SS – 2 rounds of:
• Incline Dumbbell Curl x 10 (slow eccentric)
12.5x10
• Overhead Dumbbell Tricep Extension x 10
30x10
Solid session with a lot of volume, strength is increasing steadily but weight is sitting steady still at around 95kg. Goal is to maintain this push for as long as I can while remaining as healthy as I can, would like to get to triple figures while remaining lean
The goal here is blood flow, capillary expansion, and muscle density. You’re not chasing PRs
— you’re chasing the pump of your life.
1. Machine Chest Press (Incline) – 3 sets of 15
• Full contraction, 2-second hold, constant tempo.
60x15
60x15
60x15
2. Pec Deck / Cable Crossover Superset – 3
rounds
40x12
40x12
47x12
Cc
11.25x10
11.25x10
11.25x10
• 12 reps flys (pause & squeeze), 10 reps crossover (fluid & controlled)
3. Cable or machine Lateral Raise (one arm at a time) – 3 sets of 15 cuffed
• Smooth, controlled, no momentum.
6.25x15x3
4. Rear Delt Swings (Dumbbells) – 3 sets of 30
• Moderate weight, short range, continuous motion.
12.5kgx30x3
5. Overhead Rope Extension – 3 sets of 12
• Focus on long head. Full stretch and lockout.
16.25x12x3
6. Rope Hammer Curls – 3 sets of 15
• Curl and rotate slightly outward at the top.
16.25x15x3
7. Cable Front Raise Superset w/ Upright Rows (EZ or Rope) – 3 rounds
• 10 + 10, minimal rest. Shoulder fullness on another level.
Fr..16x10x3
Upright..30x10x3
8. Incline Curl + Overhead Triceps SS – 2 rounds of:
• Incline Dumbbell Curl x 10 (slow eccentric)
12.5x10
• Overhead Dumbbell Tricep Extension x 10
30x10
Solid session with a lot of volume, strength is increasing steadily but weight is sitting steady still at around 95kg. Goal is to maintain this push for as long as I can while remaining as healthy as I can, would like to get to triple figures while remaining lean
Attachments
side chest is phenomenal brother real full arms and pumped chest
95kgs is the game now
agree he growingLooking good mate triple figures coming in shortly
Back and width look great
@Caramelman89 Updates look good man......keep up the legit work.......
Chest& Shoulders powered by @Raptor Labs
Machine Flies – 3 sets of 10
After 2 warm-up sets of 15, perform 3 sets of 10 with a 1-second squeeze at the top.
After the last rep on each set, hold the contraction at the top for 10 seconds.
61x10
68x10
70.5x10
Incline Machine Press – 3 sets
Keep continuous tension, don’t lock out or touch chest.
• Set 1: 25 reps 40kg
• Set 2: Add weight, go for 15 hard reps 80kg
• Set 3: Do 8 reps, rest 20 sec, 4 reps, rest 20 sec, 2 slow perfect reps (8-4-2 style). 80kg
Flat Dumbbell Press (Elevated Bench) – 4 sets of 8
Raise one end of the bench on plates for a slight incline.
Do these rest-pause style: 8 reps with a deep stretch and a 1-second flex at the top.
Pause at the bottom of each rep. Control every inch.
30x8
30x8
30x8
30x8
Decline Dumbbell Press – 3 sets of 10
Use a slightly declined bench (adjust a sit-up bench to its lowest setting).
Stretch at the bottom, come up ¾ of the way — no pause, no squeeze.
27.5x10
27.5x10
30x10
Cable/machine Side Laterals (One Arm at a Time) – 3 sets of 20 per arm
Stand away from the machine so your hand starts across your body for max range.
Short rest
3.75x20
4.5x20
4.5x20
Reverse Pec Deck – 3 sets of 20
Pause and flex hard on each rep. Keep tension on the rear delts.
33x20
33x20
33x20
Seated Dumbbell Press – 4 sets of 8
Strict form. Control the weight, don’t cheat reps. 1-second squeeze at the top.
30x8
32.5x8
35x8
37.5x7
Good session , feeling the strongest I have for a long time. Cals are still the same at
3609 training day
3134 non training day
Cardio is at 60 mins a week split into 3x20 min sessions. I usually go for a walk before my second last meal.
Machine Flies – 3 sets of 10
After 2 warm-up sets of 15, perform 3 sets of 10 with a 1-second squeeze at the top.
After the last rep on each set, hold the contraction at the top for 10 seconds.
61x10
68x10
70.5x10
Incline Machine Press – 3 sets
Keep continuous tension, don’t lock out or touch chest.
• Set 1: 25 reps 40kg
• Set 2: Add weight, go for 15 hard reps 80kg
• Set 3: Do 8 reps, rest 20 sec, 4 reps, rest 20 sec, 2 slow perfect reps (8-4-2 style). 80kg
Flat Dumbbell Press (Elevated Bench) – 4 sets of 8
Raise one end of the bench on plates for a slight incline.
Do these rest-pause style: 8 reps with a deep stretch and a 1-second flex at the top.
Pause at the bottom of each rep. Control every inch.
30x8
30x8
30x8
30x8
Decline Dumbbell Press – 3 sets of 10
Use a slightly declined bench (adjust a sit-up bench to its lowest setting).
Stretch at the bottom, come up ¾ of the way — no pause, no squeeze.
27.5x10
27.5x10
30x10
Cable/machine Side Laterals (One Arm at a Time) – 3 sets of 20 per arm
Stand away from the machine so your hand starts across your body for max range.
Short rest
3.75x20
4.5x20
4.5x20
Reverse Pec Deck – 3 sets of 20
Pause and flex hard on each rep. Keep tension on the rear delts.
33x20
33x20
33x20
Seated Dumbbell Press – 4 sets of 8
Strict form. Control the weight, don’t cheat reps. 1-second squeeze at the top.
30x8
32.5x8
35x8
37.5x7
Good session , feeling the strongest I have for a long time. Cals are still the same at
3609 training day
3134 non training day
Cardio is at 60 mins a week split into 3x20 min sessions. I usually go for a walk before my second last meal.
Attachments
Side chest looks powerful like a thick chest bro
checked your training i dont see any dips, why not? @Caramelman89
@Caramelman89 Very nice, man, that shirt is looking tighter on you. Excellent explanation on these lifts as well.
@Caramelman89 Bro, incredible work on this. I like the reverse pec deck. We have one of those on the tanker gym.
@Caramelman89 bros What a great workout for sure. I love the cardio. This is an excellent session, you're doing it the right way.
Like seeing the continuous tension thrown in there
@Caramelman89 A lot of people would kill for your physique.
Look and really good. I like the fact that you're feeling the strong as you have in a long time. That's definitely a good sign. Keep it going.
Rear delts - per side?
@Caramelman89 Good to see you putting up an update.
We really enjoy what you're doing here.
You have a good session together. Seated, dumbbell, are my favorites.
@Caramelman89 Nice job. Doing the decline dumbbell press. You don't see that too often on these logs. I love the reverse pec deck. That's a great exercise.
Looking jacked
Not per side bro, that’s just a total on reverse pec dec
still legit big weight bro
@Caramelman89 this is a well-structured and effective chest workout. Keep up the great work, and remember to continue challenging yourself and making adjustments as needed.
Nice work
@Caramelman89 side shot looking killer man! Great work.
@Caramelman89 good strategy for flat dumbbell press bro......
Upper Pump Day fuelled by the one and only @Raptor Labs
Chest
Machine Pec Fly – 3 sets of 20
Hard flex at the top. On the last rep, hold the peak contraction for 10 seconds.
47x20
47x20
54x20
Incline Push-Up – 3 sets to failure
Feet on floor, hands elevated on two benches or two bumper plates to increase ROM.
Focus on pec squeeze and full stretch.
16,15,19
Shoulders
Cable Lateral Raise (one arm at a time) – 3 sets of 15 per side
Start with hand across the body to increase range. Control every inch.
6.25x20x3
Rear Delt Cable Fly (cross-body) – 3 sets of 20
Cross cables high, slow reps with a 1-second squeeze at peak.
3.75x20x3
Lats / Upper Back
Underhand Pulldown – 3 sets of 15
Hands shoulder-width, pull to chin. Deep stretch at the top of every rep. (Hammer strength)
40x15
40x15
45x15
Straight Arm Rope Pulldown – 3 sets of 15
Push hips back slightly. Focus on lat stretch and squeeze.
15x15
17.5x15
17.5x15
Tricep
Rope Pushdowns – 3 sets of 20
Flex hard at the bottom. Slow eccentric.
15x20
15x20
15x20
Overhead Rope Extensions – 3 sets of 15
Elbows stay high and locked. Don’t rush the stretch.
17.5x15
17.5x15
15x15
Biceps
Cable Curl (EZ or straight bar) – 3 sets of 15–20
21.25x20 for 3 sets
Elbows pinned. Squeeze hard at the top, 3-second negative.
21.25x15
17.5x20
Cross-Body DB Hammer Curl – 3 sets of 15 per arm
12.5x15 for 3 sets
Alternate arms. Controlled tempo. Squeeze brachialis
Good session, this workout finishes up my 12 week program. So hopefully coach puts together something spicy for the next couple of months with a focus on my legs and upper chest.
Been sick this week for a few days still got it done though.
Had a few off plan meals this week being Easter and spending time with my children and family. Keen to knuckle down again this week and get huge. Hopefully everyone reading had a good Easter.
Chest
Machine Pec Fly – 3 sets of 20
Hard flex at the top. On the last rep, hold the peak contraction for 10 seconds.
47x20
47x20
54x20
Incline Push-Up – 3 sets to failure
Feet on floor, hands elevated on two benches or two bumper plates to increase ROM.
Focus on pec squeeze and full stretch.
16,15,19
Shoulders
Cable Lateral Raise (one arm at a time) – 3 sets of 15 per side
Start with hand across the body to increase range. Control every inch.
6.25x20x3
Rear Delt Cable Fly (cross-body) – 3 sets of 20
Cross cables high, slow reps with a 1-second squeeze at peak.
3.75x20x3
Lats / Upper Back
Underhand Pulldown – 3 sets of 15
Hands shoulder-width, pull to chin. Deep stretch at the top of every rep. (Hammer strength)
40x15
40x15
45x15
Straight Arm Rope Pulldown – 3 sets of 15
Push hips back slightly. Focus on lat stretch and squeeze.
15x15
17.5x15
17.5x15
Tricep
Rope Pushdowns – 3 sets of 20
Flex hard at the bottom. Slow eccentric.
15x20
15x20
15x20
Overhead Rope Extensions – 3 sets of 15
Elbows stay high and locked. Don’t rush the stretch.
17.5x15
17.5x15
15x15
Biceps
Cable Curl (EZ or straight bar) – 3 sets of 15–20
21.25x20 for 3 sets
Elbows pinned. Squeeze hard at the top, 3-second negative.
21.25x15
17.5x20
Cross-Body DB Hammer Curl – 3 sets of 15 per arm
12.5x15 for 3 sets
Alternate arms. Controlled tempo. Squeeze brachialis
Good session, this workout finishes up my 12 week program. So hopefully coach puts together something spicy for the next couple of months with a focus on my legs and upper chest.
Been sick this week for a few days still got it done though.
Had a few off plan meals this week being Easter and spending time with my children and family. Keen to knuckle down again this week and get huge. Hopefully everyone reading had a good Easter.
Attachments
upper body a true win right here bro push it to the max
food updates?
@Caramelman89 And this is definitely a power workout. Keep up the good work brother.
@Caramelman89 Bro, I like the tricep training and the biceps back to back. You gotta build the big arms on both sides.
Be careful on the pulldown stretches. It can cause issues around the shoulder joint
@Caramelman89 bros tricep and bicep looks great. good training and pumping up the muscles like you wouldn't believe. i like it
@Caramelman89 This is a good setup, man. I like the different exercises you're doing. The volume looks sensational.
@Caramelman89 This is a great setup for sure. I liked the different exercises you're doing, and I like the biceps and cable curls.
@Caramelman89 tricep and rope extensions look great. biceps and elbows will work great
Legs were on the menu today, fuelled by the best @Raptor Labs
• Lying Leg Curl – 3 sets x 8-10 reps
(Use a 4-second negative + 1-second hold at the bottom)
32x10
39x10
46x10
46x8
• Leg Press – 3 sets x 15 reps
(Final set = Rest Pause- 10 second rest then fail again)
300x15
300x15
300x15 +5
• Barbell Front Squat – 4 sets x 8-10 reps
60x8
60x10
80x8
80x8
• Walking Lunges (DB) – 3 sets x 20 total steps
12.5x20
12.5x20
12.5x20
• Seated Leg Curl – 2 sets x 20 reps
54x20
54x20
• Standing Calf Raise – 4 sets x 10-12 reps
(Use dead stops at bottom of each rep)
105x10x4
Intensity was high today, gym was packed but only a couple training legs,
No food updates calories are the same as the past 4 weeks. Weight was up to 97kgs this week but Easter food helped with that haha
• Lying Leg Curl – 3 sets x 8-10 reps
(Use a 4-second negative + 1-second hold at the bottom)
32x10
39x10
46x10
46x8
• Leg Press – 3 sets x 15 reps
(Final set = Rest Pause- 10 second rest then fail again)
300x15
300x15
300x15 +5
• Barbell Front Squat – 4 sets x 8-10 reps
60x8
60x10
80x8
80x8
• Walking Lunges (DB) – 3 sets x 20 total steps
12.5x20
12.5x20
12.5x20
• Seated Leg Curl – 2 sets x 20 reps
54x20
54x20
• Standing Calf Raise – 4 sets x 10-12 reps
(Use dead stops at bottom of each rep)
105x10x4
Intensity was high today, gym was packed but only a couple training legs,
No food updates calories are the same as the past 4 weeks. Weight was up to 97kgs this week but Easter food helped with that haha
Attachments
@Caramelman89 nice work big guy looking huge!!!
One over extension and it is all she wrote
Solid leg workout brother. Really happy to have you on the team brother, you are knocking down all goals
leg city right there you earned it dude
Thanks for having me on board brother
DE-LOAD WEEK day 1..
Powered by @Raptor Labs
I’m not really a fan of de loads but they have to be done. Coach set me up one this week to prepare me for a new program next week. Body’s not that tired so I kept the weight relatively heavyish but set and reps were minimal..
Weight is roughly 99kgs this morning but I’m feeling a bit fluffy, time to dial in with the help of retatrutide on its way from @Raptor Labs
• incline dumbbell Chest Press – 3 x 8 (slow eccentric, 3 sec down)
50x8
50x8
45x8
• Chest Supported Row – 2 x 12
80x12
80x12
• DB Lateral Raise – 2 x 15
15x15
15x15
• Cable Rope Tricep Pushdown – 2 x 15
23.75x15
23.75x15
• Cable Curl (EZ-bar attachment) – 2 x 15
18.75x15
21.25x15
• Face Pulls – 2 x 20
23.75x20
26.25x20
Powered by @Raptor Labs
I’m not really a fan of de loads but they have to be done. Coach set me up one this week to prepare me for a new program next week. Body’s not that tired so I kept the weight relatively heavyish but set and reps were minimal..
Weight is roughly 99kgs this morning but I’m feeling a bit fluffy, time to dial in with the help of retatrutide on its way from @Raptor Labs
• incline dumbbell Chest Press – 3 x 8 (slow eccentric, 3 sec down)
50x8
50x8
45x8
• Chest Supported Row – 2 x 12
80x12
80x12
• DB Lateral Raise – 2 x 15
15x15
15x15
• Cable Rope Tricep Pushdown – 2 x 15
23.75x15
23.75x15
• Cable Curl (EZ-bar attachment) – 2 x 15
18.75x15
21.25x15
• Face Pulls – 2 x 20
23.75x20
26.25x20
@Caramelman89 Great work so far bro....keep up the consistency.......
Deload legs powered by @Raptor Labs
This rounds out my deload week, new program is in, it’s a 5 day program spread out across my eight day week.
Day 1 pull
Day 2 legs - hamstring focus
Day 3 - Rest
Day 4 - push
Day 5- rest
Day 6- legs-quad focus
Day 7 - upper
Day 8 - rest
Pretty keen to get stronger in a few different movements that I haven’t done in the past 12 months or so. One being Bulgarian split squats
Bulgarian Split Squats – 2 x 12/leg
30x12
30x12
• Leg Press 4 second eccentrics, 2 second pause – 2 x 15
200x15
200x15
• seated Leg Curl – 2 x 12
54x12
54x12
• leg extension – 2x12
67.5x12
67.5x12
Hip thrust 2x12
50x12
50x12
• Seated Calf Raise – 2 x 20
40x20
40x20
This rounds out my deload week, new program is in, it’s a 5 day program spread out across my eight day week.
Day 1 pull
Day 2 legs - hamstring focus
Day 3 - Rest
Day 4 - push
Day 5- rest
Day 6- legs-quad focus
Day 7 - upper
Day 8 - rest
Pretty keen to get stronger in a few different movements that I haven’t done in the past 12 months or so. One being Bulgarian split squats
Bulgarian Split Squats – 2 x 12/leg
30x12
30x12
• Leg Press 4 second eccentrics, 2 second pause – 2 x 15
200x15
200x15
• seated Leg Curl – 2 x 12
54x12
54x12
• leg extension – 2x12
67.5x12
67.5x12
Hip thrust 2x12
50x12
50x12
• Seated Calf Raise – 2 x 20
40x20
40x20
Push day powered by @Raptor Labs
new program so started off pretty light, excited to see where my strength and size will be in a month or two with the help of @Raptor Labs oils and gh.
Warm up normal push ups 2x 15 reps 90 seconds rest
Excersie #1
incline cable flys
7.5kg x 15
9.25kg x 12
9.25kg x 12
#2
Machine chest press 3 sets 10-12
50kg x 12
50kg x 11
40kg x 12
#3
Db incline chest press 3 x 10-12
40kg x 11
37.5 kg x 11
30kg x 12
#4
cable rear delt or reverse pec dec 4x15
47kg x 15
54kg x 15
61kg x 15
61kgx 15
#5
smith machine seated shoulder press 3x 10-12
70kg x 11
70kg x 11
50kg x 12
#6
cable overhead tricep extension 4 x12-15
(ez bar)
21.25 x 12
17.5 x 15
17.5 x 15
17.5 x 15
new program so started off pretty light, excited to see where my strength and size will be in a month or two with the help of @Raptor Labs oils and gh.
Warm up normal push ups 2x 15 reps 90 seconds rest
Excersie #1
incline cable flys
7.5kg x 15
9.25kg x 12
9.25kg x 12
#2
Machine chest press 3 sets 10-12
50kg x 12
50kg x 11
40kg x 12
#3
Db incline chest press 3 x 10-12
40kg x 11
37.5 kg x 11
30kg x 12
#4
cable rear delt or reverse pec dec 4x15
47kg x 15
54kg x 15
61kg x 15
61kgx 15
#5
smith machine seated shoulder press 3x 10-12
70kg x 11
70kg x 11
50kg x 12
#6
cable overhead tricep extension 4 x12-15
(ez bar)
21.25 x 12
17.5 x 15
17.5 x 15
17.5 x 15
@Caramelman89 Nice job on this man. Different exercises really pay off.
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