Approved Log Minicut and Cruise summer cycle Journal

[Rogue888]

Damn bro big arms

 

[ceo]

Tricep and back day

Kneeling cable tricep extension
Set 1: 37kg- 19kg
Set 2: 37kg-16rep
Set 3: 37kg- 13rep

Single arm lat row
Set: 1: 70kg- 16rep
Set 2: 70kg- 15rep

Incline chest supported dumbbell row
Set 1: 40kg- 11rep
Set 2: 40kg- 10rep
Set 3: 40kg- 10rep

Tricep push down
Set 1: 70kg- 16rep
Set 2: 70kg- 14rep
Set 3: 70kg- 13rep

Plate loaded Lat pulldown
Set 1: 105kg- 16rep
Set 2: 105kg- 13rep
Set 3: 105kg-12rep

Feeling really good. Fat is droping off quickly and reta is helping allot. Also could feel bpc effect but too soon to know. Elbow is feeling better though.

bros everyone wants to kill it. @Ratatata incline chest supported dumbbell rows solid. get a nice pump when you kill that iron !

 

[Ulter]

Tricep and back day

Kneeling cable tricep extension
Set 1: 37kg- 19kg
Set 2: 37kg-16rep
Set 3: 37kg- 13rep

Single arm lat row
Set: 1: 70kg- 16rep
Set 2: 70kg- 15rep

Incline chest supported dumbbell row
Set 1: 40kg- 11rep
Set 2: 40kg- 10rep
Set 3: 40kg- 10rep

Tricep push down
Set 1: 70kg- 16rep
Set 2: 70kg- 14rep
Set 3: 70kg- 13rep

Plate loaded Lat pulldown
Set 1: 105kg- 16rep
Set 2: 105kg- 13rep
Set 3: 105kg-12rep

Feeling really good. Fat is droping off quickly and reta is helping allot. Also could feel bpc effect but too soon to know. Elbow is feeling better though.

@Ratatata not bad at all on this training. you got like what 15 sets? not bad at all. that is all you need really if you train hard

 

[2Thick]

Tricep and back day

Kneeling cable tricep extension
Set 1: 37kg- 19kg
Set 2: 37kg-16rep
Set 3: 37kg- 13rep

Single arm lat row
Set: 1: 70kg- 16rep
Set 2: 70kg- 15rep

Incline chest supported dumbbell row
Set 1: 40kg- 11rep
Set 2: 40kg- 10rep
Set 3: 40kg- 10rep

Tricep push down
Set 1: 70kg- 16rep
Set 2: 70kg- 14rep
Set 3: 70kg- 13rep

Plate loaded Lat pulldown
Set 1: 105kg- 16rep
Set 2: 105kg- 13rep
Set 3: 105kg-12rep

Feeling really good. Fat is droping off quickly and reta is helping allot. Also could feel bpc effect but too soon to know. Elbow is feeling better though.

tricep pushdowns and plate loaded lat pulldowns are outstanding. the incline chest supported dumbbell row is also very nice. lots of good things happening here @Ratatata

 

[Ratatata]

Damn bro big arms

Thank you sire they r my big priority

 

[Ratatata]

tris and back need pic bro

Nxt session definitely

@Ratatata yet another excellent workout routine. You gotta love the incline chest supported dumbbell row. It really hits the front end of those pectorals.

Good solid session

Thanks brother!!!

Can always depend on you to put together some good iron training. Excellent work doing the different exercises. I like how you stick to 2 or 3 sets per exercise and keep it simple. @Ratatata

bros everyone wants to kill it. @Ratatata incline chest supported dumbbell rows solid. get a nice pump when you kill that iron !

@Ratatata not bad at all on this training. you got like what 15 sets? not bad at all. that is all you need really if you train hard

tricep pushdowns and plate loaded lat pulldowns are outstanding. the incline chest supported dumbbell row is also very nice. lots of good things happening here @Ratatata

Thank you each and everyone for luv, support ans guidance.

 

[Ratatata]

Bicep and push day

Single arm plate loaded preacher curl
Set 1: 15kg-15rep
Set 2: 15kg-13rep
Set 3: 15kg-13rep

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- 20kg
Set 2: 15kg- 18rep
Set 3: 15kg-15rep

Rope hammer curl
Set 1: 30kg- 21rep
Set 2: 30kg- 18rep
Set 3: 30kg- 16rep

Seated cable chest fly

Mid pec
Set 1: 35kg each side- 15rep
Set 2: 35kg each side- 12rep

Low to high
Set 3: 32kg each side- 12rep
Set 4: 30kg each side- 11rep

Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep

Had 1 hour cardio session too to enhance fat loss

 

[the_alcatraz]

Bicep and push day

Single arm plate loaded preacher curl
Set 1: 15kg-15rep
Set 2: 15kg-13rep
Set 3: 15kg-13rep

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- 20kg
Set 2: 15kg- 18rep
Set 3: 15kg-15rep

Rope hammer curl
Set 1: 30kg- 21rep
Set 2: 30kg- 18rep
Set 3: 30kg- 16rep

Seated cable chest fly

Mid pec
Set 1: 35kg each side- 15rep
Set 2: 35kg each side- 12rep

Low to high
Set 3: 32kg each side- 12rep
Set 4: 30kg each side- 11rep

Hammer strength shoulder press
Set 1: 40kg each- 8rep
Set 2: 35kg each- 9rep
Dropset 20kg- 7rep

Had 1 hour cardio session too to enhance fat loss
View attachment 162117

cardio bro
many dont even do it and you grinding

 

[RoySimpson]

Tricep and back day

Kneeling cable tricep extension
Set 1: 37kg- 19kg
Set 2: 37kg-16rep
Set 3: 37kg- 13rep

Single arm lat row
Set: 1: 70kg- 16rep
Set 2: 70kg- 15rep

Incline chest supported dumbbell row
Set 1: 40kg- 11rep
Set 2: 40kg- 10rep
Set 3: 40kg- 10rep

Tricep push down
Set 1: 70kg- 16rep
Set 2: 70kg- 14rep
Set 3: 70kg- 13rep

Plate loaded Lat pulldown
Set 1: 105kg- 16rep
Set 2: 105kg- 13rep
Set 3: 105kg-12rep

Feeling really good. Fat is droping off quickly and reta is helping allot. Also could feel bpc effect but too soon to know. Elbow is feeling better though.

@Ratatata solid tricep and back day right here!

 

[2Thick]

Nxt session definitely



Thanks brother!!!







Thank you each and everyone for luv, support ans guidance.

EF family love!