Approved Log Minicut and Cruise summer cycle Journal

[ROIDDERS]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 17rep
Set 2: 21kg-16rep
Set 3: 21kg- 13rep

Plate loaded high row
Set 1: 80kg- 14rep
Set 2: 80kg- 13rep
Set 3: 80kg- 12rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 14rep

Jm press
Set 1: 80kg- 12rep
Set 2: 80kg- 11rep
Set 3: 80kg- 10rep

chest supported seated row
Set 1: 80kg-13rep superset with 80kg machine shrug 12rep
Set 2: 80kg- 12rep superset with 80kg machine shrug 10repView attachment 163075

EF family is impressed by your workouts for sure. You certainly know how to throw around the iron. That's what we love about your workouts. They are always on point. @Ratatata

 

[RoySimpson]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 17rep
Set 2: 21kg-16rep
Set 3: 21kg- 13rep

Plate loaded high row
Set 1: 80kg- 14rep
Set 2: 80kg- 13rep
Set 3: 80kg- 12rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 14rep

Jm press
Set 1: 80kg- 12rep
Set 2: 80kg- 11rep
Set 3: 80kg- 10rep

chest supported seated row
Set 1: 80kg-13rep superset with 80kg machine shrug 12rep
Set 2: 80kg- 12rep superset with 80kg machine shrug 10repView attachment 163075

@Ratatata Arms are looking big bro!

 

[Noah Wixx]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 17rep
Set 2: 21kg-16rep
Set 3: 21kg- 13rep

Plate loaded high row
Set 1: 80kg- 14rep
Set 2: 80kg- 13rep
Set 3: 80kg- 12rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 14rep

Jm press
Set 1: 80kg- 12rep
Set 2: 80kg- 11rep
Set 3: 80kg- 10rep

chest supported seated row
Set 1: 80kg-13rep superset with 80kg machine shrug 12rep
Set 2: 80kg- 12rep superset with 80kg machine shrug 10repView attachment 163075

Arms looking prime