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Approved Log Lean Bulk Cycle Log
- Thread starter rizzlekdizzle
- Start date
Ok… you win the best scenic cardio session award hahaha
240 kit from the boss… shit just got real 
pull session
Cable pull over
Lvl 25/35/45 reps 15/15/13(failure)
Close grip lat pull downs
Lvl 55/65/85(PB) reps 10/10/9(PB)(failure)
Lever row
40/60/60 reps 10/10/9(pB)(failure)
BB Shrugs - slow and controlled 3s up 3s down
60/90/120 reps 10/10/10
Single arm pull downs
Lvl 30/40 reps 10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!
DB curls
15/20/22.5kg reps 14/12/10
Baleysian curls
Lvl 25/35/45 reps 10/10/8(failure)
Pumped after great workout - tried a different branch of my gym and it didn’t disappoint.
Cable pull over
Lvl 25/35/45 reps 15/15/13(failure)
Close grip lat pull downs
Lvl 55/65/85(PB) reps 10/10/9(PB)(failure)
Lever row
40/60/60 reps 10/10/9(pB)(failure)
BB Shrugs - slow and controlled 3s up 3s down
60/90/120 reps 10/10/10
Single arm pull downs
Lvl 30/40 reps 10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!
DB curls
15/20/22.5kg reps 14/12/10
Baleysian curls
Lvl 25/35/45 reps 10/10/8(failure)
Pumped after great workout - tried a different branch of my gym and it didn’t disappoint.
Attachments
Leg day
Hamstring curl
Lvl 43/57/63 reps 12/12/11
Squats - deep as I can go
40/70/ 115kg(PB) 15/15/13
Leg ext
Lvl 50/70/90 reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 29/36/36 reps 12/12/12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/50/50/60/70 reps 15/15/15/15/15
Preacher machine
Lvl 29/43/57 reps 12/12/10
New PB for squats!
Def walked out with jelly legs!
Weetbix protein bowl and eggs for Brekky
Sponsor : @IronHQ - he has just released the best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs
Hamstring curl
Lvl 43/57/63 reps 12/12/11
Squats - deep as I can go
40/70/ 115kg(PB) 15/15/13
Leg ext
Lvl 50/70/90 reps 12/12/10
Abductor machine
Lvl 50/50/70 reps 12/12/12
Adductor
Lvl 29/36/36 reps 12/12/12
Bulgarians
+20/30/30 reps 3x8
Standing Calf raises
40/50/50/60/70 reps 15/15/15/15/15
Preacher machine
Lvl 29/43/57 reps 12/12/10
New PB for squats!
Def walked out with jelly legs!
Weetbix protein bowl and eggs for Brekky
Sponsor : @IronHQ - he has just released the best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs
Push day
Incline bench
Warm up then
60/80/115(equal PB)/115 reps 10/10/8/6(failure)
Plate loaded incline
+20/30/30kg reps 10/10/9(failure)
Cable flys
Lvl 30/40/50 reps 12/10/9(failure)
Shoulder press machine
Lvl 29/43/63 reps 12/10/8(failure)
Fly machine
Lvl 79/79/86//93 reps 12/12/12/12(PB)
*- wrists together with relatively straight arm again- such a burn in the chest*
Lat raises
Lvl 15/15/17.5/9/9 reps 3x10 then slow 2x10
rope overhead ext
Lvl 40/50/65(equal PB) reps 20/15/10
Pronated single arm handle ext
Lvl 15/20/25 reps 10/10/10
DB curls
17.5/17.5/22.5kg reps 3x10
Pushed hard on chest and triceps felt pumped as at the end.
Great session!
Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Incline bench
Warm up then
60/80/115(equal PB)/115 reps 10/10/8/6(failure)
Plate loaded incline
+20/30/30kg reps 10/10/9(failure)
Cable flys
Lvl 30/40/50 reps 12/10/9(failure)
Shoulder press machine
Lvl 29/43/63 reps 12/10/8(failure)
Fly machine
Lvl 79/79/86//93 reps 12/12/12/12(PB)
*- wrists together with relatively straight arm again- such a burn in the chest*
Lat raises
Lvl 15/15/17.5/9/9 reps 3x10 then slow 2x10
rope overhead ext
Lvl 40/50/65(equal PB) reps 20/15/10
Pronated single arm handle ext
Lvl 15/20/25 reps 10/10/10
DB curls
17.5/17.5/22.5kg reps 3x10
Pushed hard on chest and triceps felt pumped as at the end.
Great session!
Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Attachments
Lookin’ pumped, bro!
Friday night pull session between kid sports drop Off and pick ups #dadlife
Cable pull over
Lvl 25/35/50(PB)reps 15/15/11(failure)
Lever row
40/60/65(PB) reps 10/10/8(failure)
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!
Single arm pull downs
Lvl 30/45(PB) reps 10/7(failure)
DB curls
15/20/22.5kg reps 12/10/10
Hanging curl
15/20/20kg 10/9/9
Classic chicken and rice for dinner!
Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs
Cable pull over
Lvl 25/35/50(PB)reps 15/15/11(failure)
Lever row
40/60/65(PB) reps 10/10/8(failure)
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/9(failure)
Cable rope face pulls
Lvl 49/60 reps 2 x 15
Rear DB flys 45 degree prone
15kg reps 12/12/12 killer burn!
Single arm pull downs
Lvl 30/45(PB) reps 10/7(failure)
DB curls
15/20/22.5kg reps 12/10/10
Hanging curl
15/20/20kg 10/9/9
Classic chicken and rice for dinner!
Sponsor : @IronHQ - best priced 10mg Var around - get onto it before its gone!
Threema: NZJH7H3A
Tele: @ironcladlabs
big pull bro
Leg day
Quads focus
Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+10 reps 10/10/10
Heel elevated smith squat
40/80/80 reps 12/10/10
Leg press narrow and low feet
Lvl 97/120/143 reps 12/12/12
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps last 2 sets
Bulgarians
+20/30/30 reps 3x8
Db curls
15/17.5/20 reps 15/14/12
Protein shake after
Quads are smoked! Didn’t help walking down the stairs!
Quads focus
Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+10 reps 10/10/10
Heel elevated smith squat
40/80/80 reps 12/10/10
Leg press narrow and low feet
Lvl 97/120/143 reps 12/12/12
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps last 2 sets
Bulgarians
+20/30/30 reps 3x8
Db curls
15/17.5/20 reps 15/14/12
Protein shake after
Quads are smoked! Didn’t help walking down the stairs!
Push B shoulder focus
Trying a new split - numbers not dialled in yet
Seated machine press
Lvl 43/57/63/63 reps 4x8
Cable lat raises
Lvl 10/10/15 reps 20/15/12
Lat raises DB
12.5/15/15/9kg reps 12/12/10/12
Incline plate loaded press
20/30/40kg reps 10/10/10
Cable flys
Lvl 45 reps 15/15
Seated chest press
Lvl 57 reps 12/11(failure)
Tricep press down machine
Lvl 57/77/104(full stack) reps 12/12//12
Rope push downs
Lvl 45 reps 3x15
Preacher curl machine
Lvl 43/50 reps 15/15
50g protein shake with some frozen
Mango post workout
Shoulders were toast!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Trying a new split - numbers not dialled in yet
Seated machine press
Lvl 43/57/63/63 reps 4x8
Cable lat raises
Lvl 10/10/15 reps 20/15/12
Lat raises DB
12.5/15/15/9kg reps 12/12/10/12
Incline plate loaded press
20/30/40kg reps 10/10/10
Cable flys
Lvl 45 reps 15/15
Seated chest press
Lvl 57 reps 12/11(failure)
Tricep press down machine
Lvl 57/77/104(full stack) reps 12/12//12
Rope push downs
Lvl 45 reps 3x15
Preacher curl machine
Lvl 43/50 reps 15/15
50g protein shake with some frozen
Mango post workout
Shoulders were toast!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
I would make a similar smoothie to the costco mango smoothie that my kids like
Frozen mango, skim milk, Greek yoghurt and vanilla whey
So good!
Frozen mango, skim milk, Greek yoghurt and vanilla whey
So good!
pretty much exactly my recipe!
The fire
& the focus! I can feel the energy brother!
️Keep on killing it! Your results speak for themselves
Pull B and posterior chain
- new split working out numbers
RDL’s
20/40/60/60 4x8
45 Back ext
3x12
Chest supp row
40/60/65kg reps 10/10/10(PB)
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/10(PB)
Seated row
Lvl 50/70/84 reps 10/10/8(failure)
Reverse fly machine
Lvl 35/35/40 reps 20/20/19(failure)
Face pulls
Lvl 20/25/30 reps 3x15
Prone hamstring curls
Lvl 45/50/54 reps 12/12/10
Seated Hamstring curl
Lvl 43/50/50 reps 3x10 - felt the burn!
DB curls
15/17.5/22.5kg reps 18/14/10
Cooked at the end of this one
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
- new split working out numbers
RDL’s
20/40/60/60 4x8
45 Back ext
3x12
Chest supp row
40/60/65kg reps 10/10/10(PB)
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/10(PB)
Seated row
Lvl 50/70/84 reps 10/10/8(failure)
Reverse fly machine
Lvl 35/35/40 reps 20/20/19(failure)
Face pulls
Lvl 20/25/30 reps 3x15
Prone hamstring curls
Lvl 45/50/54 reps 12/12/10
Seated Hamstring curl
Lvl 43/50/50 reps 3x10 - felt the burn!
DB curls
15/17.5/22.5kg reps 18/14/10
Cooked at the end of this one
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445
6. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
7. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
8. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
9. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
10. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Attachments
Two PBs in the same session on a split you have only just changed is normally the new exercise order doing the work rather than fresh strength.
Push A (chest dominant)
INcline bench press -
60/80/115kg 10/8/8 reps
Plate loaded press
Each side
25/35/40kg reps 10/10/7(failure)
Incline DB press
30kg reps 2x12
Seated Shoulder Press
Lvl 43/57/57 reps 10/10/7(failure)
Hi rep cable Fly - 3x 12-15
Lvl 30/40/45 3x15
Lat Raises Cable hi rep
Lvl 5/5/10/10 reps 18/20/18/18
Rope push down
Lvl 40/50/60 reps 15/15/12
O/head tricep ext 2 x 15
Lvl 45/50 reps 15/14(failure)
Db curls
12.5/15.kg 2x16 with half hold reps
Wrecked!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
INcline bench press -
60/80/115kg 10/8/8 reps
Plate loaded press
Each side
25/35/40kg reps 10/10/7(failure)
Incline DB press
30kg reps 2x12
Seated Shoulder Press
Lvl 43/57/57 reps 10/10/7(failure)
Hi rep cable Fly - 3x 12-15
Lvl 30/40/45 3x15
Lat Raises Cable hi rep
Lvl 5/5/10/10 reps 18/20/18/18
Rope push down
Lvl 40/50/60 reps 15/15/12
O/head tricep ext 2 x 15
Lvl 45/50 reps 15/14(failure)
Db curls
12.5/15.kg 2x16 with half hold reps
Wrecked!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Pull A
Pull ups
3x10
Lat pull down
Lvl 55/65/85) reps 10/10/10(PB)
Yates row
50/80/100kg reps 10/10/10
Single arm high row (machine B)
Lvl 35 reps 10-10/8(failure)
Reverse pec deck
Lvl 30/35/40/45 reps 20/20/29/18(failure)
Reverse cable fly
Lvl 5/7.5/7.5 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Preacher machine
Lvl 36/43 reps 15/15
Definitely felt this one!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Pull ups
3x10
Lat pull down
Lvl 55/65/85) reps 10/10/10(PB)
Yates row
50/80/100kg reps 10/10/10
Single arm high row (machine B)
Lvl 35 reps 10-10/8(failure)
Reverse pec deck
Lvl 30/35/40/45 reps 20/20/29/18(failure)
Reverse cable fly
Lvl 5/7.5/7.5 reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Preacher machine
Lvl 36/43 reps 15/15
Definitely felt this one!
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Leg day
Quads focus
Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+20(PB) reps 10/10/10
Heel elevated smith squat
40/80/100reps 12/12/10
Leg press narrow and low feet
Lvl 97/120/143 reps 12/12/12
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raise
45/55/65 reps 3x15 with some half reps from full stretch
Bulgarians
+20/30/30 reps 3x8
Db curls
15/17.5/20 reps 15/14/12
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Quads focus
Leg ext pre exhaust
Lvl 43/43/50 reps 18/18/16
Hack Squats
70/90/90+20(PB) reps 10/10/10
Heel elevated smith squat
40/80/100reps 12/12/10
Leg press narrow and low feet
Lvl 97/120/143 reps 12/12/12
Seated calf raise
40/40/50/50/60kg reps 5x15 some half reps standing calf raise
45/55/65 reps 3x15 with some half reps from full stretch
Bulgarians
+20/30/30 reps 3x8
Db curls
15/17.5/20 reps 15/14/12
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Push B shoulder focus
Seated machine press
Lvl 43/57/63/63 reps 4x8
Cable lat raises
Lvl 10/15/15 reps 20/19/16
Lat raises DB
15//15/15/9kg reps 12/12/12/10
Incline plate loaded press
30/30/40kg reps 10/10/10
Seated chest press
Lvl 57 reps 12/11(failure)
Cable flys
Lvl 45 reps 15/15
Tricep press down machine
Lvl 57/77/104(full stack) reps 12/12//12
Pronated push downs
Lvl 10/12.5/15 3x10
Preacher curl machine
Lvl 43/50/56 reps 10/9/9
50g protein shake post workout
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Seated machine press
Lvl 43/57/63/63 reps 4x8
Cable lat raises
Lvl 10/15/15 reps 20/19/16
Lat raises DB
15//15/15/9kg reps 12/12/12/10
Incline plate loaded press
30/30/40kg reps 10/10/10
Seated chest press
Lvl 57 reps 12/11(failure)
Cable flys
Lvl 45 reps 15/15
Tricep press down machine
Lvl 57/77/104(full stack) reps 12/12//12
Pronated push downs
Lvl 10/12.5/15 3x10
Preacher curl machine
Lvl 43/50/56 reps 10/9/9
50g protein shake post workout
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Attachments
1. @roguepineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
6. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
7. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
8. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
9. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
6. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
7. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
8. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
9. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Solid Push sesh their bro
Pull B and posterior chain
RDL’s
20/40/60/60 4x8
45 Back ext
3x12
Chest supp row
40/60/65kg reps 10/10/10
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/10
Seated row
Lvl 50/70/84 reps 10/10/9(failure)
Reverse fly machine
Lvl 35/35/40 reps 20/20/20
Face pulls
Lvl 20/25/30 reps 3x15
Prone hamstring curls
Lvl 45/50/54 reps 12/12/10
Seated Hamstring curl
Lvl 43/50/50 reps 3x10
DB curls
15/17.5/22.5kg reps 18/13/10
No PB’s today but have had 4 days off gym as I tweaked my back, all better now just don’t want to push too hard today.
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
RDL’s
20/40/60/60 4x8
45 Back ext
3x12
Chest supp row
40/60/65kg reps 10/10/10
Close grip lat pull downs
Lvl 55/65/85) reps 10/10/10
Seated row
Lvl 50/70/84 reps 10/10/9(failure)
Reverse fly machine
Lvl 35/35/40 reps 20/20/20
Face pulls
Lvl 20/25/30 reps 3x15
Prone hamstring curls
Lvl 45/50/54 reps 12/12/10
Seated Hamstring curl
Lvl 43/50/50 reps 3x10
DB curls
15/17.5/22.5kg reps 18/13/10
No PB’s today but have had 4 days off gym as I tweaked my back, all better now just don’t want to push too hard today.
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Attachments
Still looking jacked bro. Sometimes our bodies are craving that rest.
Check out that vein in the chest
Following along brother
Push A (chest dominant)
Flat bench press -
60/90/115kg 10/8/8 reps
Incline bench
60/80/80kg reps 20/12/9(failure)
Incline plate loaded press
20/30/35kg reps 10/10/7(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 10/10/7(failure)
Hi rep cable Fly -
Lvl 30/40/45 3x15
Lat Raises DB
12.5/15/15kg 3x10
Rope push down
Lvl 40/50/60 reps 15/15/12(failure)
O/head tricep ext 2 x 15
Lvl 45/50 reps 15/15(PB)
Preacher curls
Lvl 36/50 reps 15/15
Pumped and Wrecked! 50gm protein shake after. Fair bit to failure
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
t.me
Flat bench press -
60/90/115kg 10/8/8 reps
Incline bench
60/80/80kg reps 20/12/9(failure)
Incline plate loaded press
20/30/35kg reps 10/10/7(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 10/10/7(failure)
Hi rep cable Fly -
Lvl 30/40/45 3x15
Lat Raises DB
12.5/15/15kg 3x10
Rope push down
Lvl 40/50/60 reps 15/15/12(failure)
O/head tricep ext 2 x 15
Lvl 45/50 reps 15/15(PB)
Preacher curls
Lvl 36/50 reps 15/15
Pumped and Wrecked! 50gm protein shake after. Fair bit to failure
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Telegram
t.me
hell yea push this legendPush A (chest dominant)
Flat bench press -
60/90/115kg 10/8/8 reps
Incline bench
60/80/80kg reps 20/12/9(failure)
Incline plate loaded press
20/30/35kg reps 10/10/7(failure)
Seated Shoulder Press
Lvl 43/57/57 reps 10/10/7(failure)
Hi rep cable Fly -
Lvl 30/40/45 3x15
Lat Raises DB
12.5/15/15kg 3x10
Rope push down
Lvl 40/50/60 reps 15/15/12(failure)
O/head tricep ext 2 x 15
Lvl 45/50 reps 15/15(PB)
Preacher curls
Lvl 36/50 reps 15/15
Pumped and Wrecked! 50gm protein shake after. Fair bit to failure
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Telegram
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths
Pull A
Pull ups
3x10
Close grip Lat pull down
Lvl 55/65/95(PB) reps 10/10/7(failure)
Chest supported T bar row
40/60/65kg reps 10/10/10
Single arm high row (machine A)
Lvl 35/40/40 reps 10/9/8(failure)
Reverse pec deck
Lvl 30/35/40/45 reps 20/20/20/20(PB)
Reverse cable fly
Lvl 5/7.5/10(pb) reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Preacher machine
Lvl 36/43 reps 15/15
Great session with some sets to failures and PB’s in there
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
6. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
7. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
8. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
9. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Pull ups
3x10
Close grip Lat pull down
Lvl 55/65/95(PB) reps 10/10/7(failure)
Chest supported T bar row
40/60/65kg reps 10/10/10
Single arm high row (machine A)
Lvl 35/40/40 reps 10/9/8(failure)
Reverse pec deck
Lvl 30/35/40/45 reps 20/20/20/20(PB)
Reverse cable fly
Lvl 5/7.5/10(pb) reps 12/12/10
DB curls
15/17.5/22.5kg reps 3x10
Preacher machine
Lvl 36/43 reps 15/15
Great session with some sets to failures and PB’s in there
Sponsor : @IronHQ
Threema: NZJH7H3A
Tele: @ironcladlabs
Telegram
1. @roguepineapplehttps://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411
2. @VigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936
3. @Fillo Calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000
4. @Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187
5. @koba
https://www.elitefitness.com/forum/threads/testosterone-masteron-hgh-insulin-blast-cycle-log.1516609/page-4
6. @Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/
7. @Gooner_13
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126
8. @fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
9. @Metal_Militia!!
https://www.elitefitness.com/forum/threads/cutting-to-8-attempt-2.1517829/
Attachments
Lean and full brother
Three PBs in the one pull session and two of them on the rear delt work, that is the stuff that normally goes up last.
Looking cut my guy!
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