Approved Log Minicut and Cruise summer cycle Journal

[Ratatata]

Thanks to all my Elitefitness family and my sponsors of this log @GENTEXLaboratories for his ongoing support and also @RRR peptides for his peptides to support my healing some knee and elbow issues and overall general health.

Goal of this phase have aggressive fatloss phase and maintain leanness till march

Ped in use
Test e- 300mg a week
Eq-150mg a week
Ment- 15mg on training days total 75mg a week
Anavar- 40mg on training days after minicut

Peptides in use
Gh- 5iu daily subq at night before bed
Bpc157- 250mcg daily
Tb500- 250mcg daily
Ghkcu- 2.5mg daily

Diet training regime and pic will be posted as i go. Through out the log

 

[Ratatata]

Lower body day!!!!

Lying hamstring curl
Set 1: 72kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Plate loaded single leg extension
Set 1- 30kg each side- 14rep
Set 2: 30kg each side- 13rep
Drop set 20kg- 5 rep

Leg press 1-1/2 rep
Set 1: 120kg-15rep
Set 2: 160kg- 12rep
Set 3: 160kg-11rep

Hip adduction machine
Set 1: 143kg- 12rep
Set 2: 143kg- 12rep
Set 3: 143kg- 11rep

Single leg reverse lunges
Set 1: 70kg- 15rep
Set 2: 80kg- 10rep

Had a really good session food r quite low at moment bit still push through hard.

 

[Ratatata]

@the_alcatraz can we have this log approved. Thanks!!!

 

[the_alcatraz]

Thanks to all my Elitefitness family and my sponsors of this log @GENTEXLaboratories for his ongoing support and also @RRR peptides for his peptides to support my healing some knee and elbow issues and overall general health.

Goal of this phase have aggressive fatloss phase and maintain leanness till march

Ped in use
Test e- 300mg a week
Eq-150mg a week
Ment- 15mg on training days total 75mg a week
Anavar- 40mg on training days after minicut

Peptides in use
Gh- 5iu daily subq at night before bed
Bpc157- 250mcg daily
Tb500- 250mcg daily
Ghkcu- 2.5mg daily

Diet training regime and pic will be posted as i go. Through out the log

Lower body day!!!!

Lying hamstring curl
Set 1: 72kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Plate loaded single leg extension
Set 1- 30kg each side- 14rep
Set 2: 30kg each side- 13rep
Drop set 20kg- 5 rep

Leg press 1-1/2 rep
Set 1: 120kg-15rep
Set 2: 160kg- 12rep
Set 3: 160kg-11rep

Hip adduction machine
Set 1: 143kg- 12rep
Set 2: 143kg- 12rep
Set 3: 143kg- 11rep

Single leg reverse lunges
Set 1: 70kg- 15rep
Set 2: 80kg- 10rep

Had a really good session food r quite low at moment bit still push through hard. View attachment 161942

@the_alcatraz can we have this log approved. Thanks!!!

EF family got you bro
@Ratatata how about some of them gear pics from sponsor?

 

[Ratatata]

EF family got you bro
@Ratatata how about some of them gear pics from sponsor?

Here is @RRR peptides bpc and reta. Rest i am waiting for package to be delivered.

 

[Ratatata]

Also forgot to mention i will be doing reta 1mg eod.

 

[the_alcatraz]

Here is @RRR peptides bpc and reta. Rest i am waiting for package to be delivered.

them peps good bro

 

[Ratatata]

them peps good bro

Have started bpc and upped the reta dosage in my current regime can feel the effect of reta will review how i go with bpc soon.

 

[the_alcatraz]

Have started bpc and upped the reta dosage in my current regime can feel the effect of reta will review how i go with bpc soon.

bpc gonna be nicceeee

 

[Ratatata]

bpc gonna be nicceeee

I am hoping so.

 

[Ratatata]

Shoulder bicep forearm

Seated cable y raise
Set 1: 18.25kg- 16rep
Set 2: 16.25kg- 16rep
Set 3: 16.25kg-14rep

Barbell bicep crul
Set 1: 32.5kg-19rep
Set 2: 32.5kg-15rep
Set 3: 30kg- 15rep

Seated barbell shoulder press
Set 1: 65kg-11rep
Set 2: 65kg- 10rep
Set 3: 65kg- 9rep

Single arm preacher dumbbell hammer curl
Set 1: 15kg- 15rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep

Rear delt cable fly( pause at contraction)
Set 1: 49.5kg- 16rep
Set 2: 52kg- 14rep

Barbell wrist curl
Set 1: 40kg- 20rep
Set 2: 45kg- 16rep

Session went incredibly well. Switching reta from another vendor to @RRR peptides huger suppression cravings is same no changes can definitely say his reta is good.

 

[RRR peptides]

You're looking lean and strong mate!

 

[the_alcatraz]

I am hoping so.

goonna get you back 100

 

[Ratatata]

You're looking lean and strong mate!

Thanks bro. Reta helping a lot.

 

[Ratatata]

goonna get you back 100

Looks so already feeling good. May be bump to 500mcg per day

 

[Ratatata]

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.

 

[the_alcatraz]

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.

tris and back need pic bro

 

[stevesmi]

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

 

[SteveMobsterG]

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.

Good solid session

 

[ROIDDERS]

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.

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

 

[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!

 

[ROIDDERS]

Nxt session definitely



Thanks brother!!!







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

push that iron!

 

[Ratatata]

cardio bro
many dont even do it and you grinding

I want to maintain my weight till march so cardio 4-5 times a week for now abt an hour

 

[the_alcatraz]

I want to maintain my weight till march so cardio 4-5 times a week for now abt an hour

cardio is good 4-5 bro
many aint even doing 1

 

[Tiger Salman Khan]

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

@Ratatata so far so good bro....keep it up......

 

[Ratatata]

cardio is good 4-5 bro
many aint even doing 1

I used to be one of them. But now i need to maintain and loose some fat i need to hit cardio regularly

@Ratatata so far so good bro....keep it up......

Thanks brother

 

[the_alcatraz]

I used to be one of them. But now i need to maintain and loose some fat i need to hit cardio regularly

you hardcore this why bro

 

[Ratatata]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

 

[the_alcatraz]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

bpc tb and hgh will fix them knees bro

 

[stevesmi]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

@Ratatata very nice job on this lower body day. you showed a lot of strength and hard work. i like it!

 

[SteveMobsterG]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

Sweet!!

 

[Ulter]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

Nice iron training as usual from you. This is a good workout to hit those lunges. Not an easy workout. @Ratatata

 

[2Thick]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

Nice job on the different training that you're doing. The leg training is on point. @Ratatata Single leg reverse lunges are not easy to finish it off.

 

[ceo]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

@Ratatata bros volume strong on leg day. you keeping it simple but grinding it hard. i bet you felt it next day when waking ha!

 

[ROIDDERS]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

we love your lower body days. how you balance out the upper and lower legs. @Ratatata And you also hit the inner and outer legs as well.

 

[Ratatata]

bpc tb and hgh will fix them knees bro

They really do. Can wait to push weight on pendulum squat joined new gym.

@Ratatata very nice job on this lower body day. you showed a lot of strength and hard work. i like it!

Sweet!!

Nice iron training as usual from you. This is a good workout to hit those lunges. Not an easy workout. @Ratatata

Nice job on the different training that you're doing. The leg training is on point. @Ratatata Single leg reverse lunges are not easy to finish it off.

@Ratatata bros volume strong on leg day. you keeping it simple but grinding it hard. i bet you felt it next day when waking ha!

we love your lower body days. how you balance out the upper and lower legs. @Ratatata And you also hit the inner and outer legs as well.

Thanks to all. Ur luv and support inspire to me be better

 

[Ratatata]

Shoulder bicep forearm

Plate loaded lateral raise 1-1/2rep
Set 1: 25kg- 15rep
Set 2: 25kg- 13rep
Set 3: 22.5kg-12rep

Barbell bicep crul
Set 1: 32.5kg-18rep
Set 2: 32.5kg-15rep
Set 3: 30kg- 14rep

Seated barbell shoulder press
Set 1: 65kg-10rep
Set 2: 67.5kg-8rep
Set 3: 67.5kg-7rep

Single arm preacher dumbbell hammer curl
Set 1: 15kg- 14rep
Set 2: 15kg- 12rep
Set 3: 15kg- 11rep

Rear delt cable fly( pause at contraction)
Set 1: 54kg-15rep
Set 2: 55kg-13rep
Rest pause 15sec 6 more rep

Barbell wrist curl
Set 1: 50kg- 15rep
Set 2: 50kg- 13rep
Set 3: 50kg- 12rep

 

[ceo]

They really do. Can wait to push weight on pendulum squat joined new gym.











Thanks to all. Ur luv and support inspire to me be better

bros EF love family

 

[ballin2504]

Lower body day

Lying hamstring curl
Set 1: 74kg- 12rep
Set 2: 67kg- 12rep
Set 3: 60kg- 12rep

Hammer strength single leg extension
Set 1- 110kg- 15rep
Set 2: 117kg- 12rep

Leg press
Set 1: 230kg-13rep
Set 2: 250kg- 10rep

Hip adduction machine
Set 1: 143kg- 15rep
Set 2: 143kg- 12rep
Set 3: 143kg- 12rep

Single leg reverse lunges
Set 1: 80kg- 13rep
Set 2: 80kg- 10rep

Short and sweet leg day, knees r feeling lot better bpc and tb500 doing its job conjunction with hgh. Hopefully i will move to squat pattern nxt week and add in more volume in.

@Ratatata man that bpc and tb definitely help out a lot! Glad to hear your kneed are feeling better

 

[Ulter]

They really do. Can wait to push weight on pendulum squat joined new gym.











Thanks to all. Ur luv and support inspire to me be better

EF family love

 

[2Thick]

They really do. Can wait to push weight on pendulum squat joined new gym.











Thanks to all. Ur luv and support inspire to me be better

We love you as well. Keep pumping the iron.

 

[Ratatata]

@Ratatata man that bpc and tb definitely help out a lot! Glad to hear your kneed are feeling better

They really r doing me good

 

[the_alcatraz]

They really do. Can wait to push weight on pendulum squat joined new gym.

thats why peptides are best bro

 

[Ratatata]

Tricep and back day

Kneeling cable tricep extension
Set 1: 37kg- 17rep
Set 2: 37kg-14rep
Set 3: 37kg- 12rep

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

Incline chest supported dumbbell row
Set 1: 35kg-12rep( pause at contraction)
Set 2: 35kg- 10rep( pause at contraction)
Set 3: 35kg-10rep( pause at contraction)

Tricep dip push down
Set 1: 80kg- 15rep
Set 2: 80kg- 14rep
Set 3: 80kg- 13rep

Lat pulldown
Set 1: 105kg- 15rep
Set 2: 105kg- 13rep
Dropset 80kg- 6 more rep

 

[Tiger Salman Khan]

Tricep and back day

Kneeling cable tricep extension
Set 1: 37kg- 17rep
Set 2: 37kg-14rep
Set 3: 37kg- 12rep

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

Incline chest supported dumbbell row
Set 1: 35kg-12rep( pause at contraction)
Set 2: 35kg- 10rep( pause at contraction)
Set 3: 35kg-10rep( pause at contraction)

Tricep dip push down
Set 1: 80kg- 15rep
Set 2: 80kg- 14rep
Set 3: 80kg- 13rep

Lat pulldown
Set 1: 105kg- 15rep
Set 2: 105kg- 13rep
Dropset 80kg- 6 more rep

@Ratatata Numbers look amazing.......

 

[Ratatata]

@Ratatata Numbers look amazing.......

Thanks brother

 

[the_alcatraz]

Tricep and back day

Kneeling cable tricep extension
Set 1: 37kg- 17rep
Set 2: 37kg-14rep
Set 3: 37kg- 12rep

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

Incline chest supported dumbbell row
Set 1: 35kg-12rep( pause at contraction)
Set 2: 35kg- 10rep( pause at contraction)
Set 3: 35kg-10rep( pause at contraction)

Tricep dip push down
Set 1: 80kg- 15rep
Set 2: 80kg- 14rep
Set 3: 80kg- 13rep

Lat pulldown
Set 1: 105kg- 15rep
Set 2: 105kg- 13rep
Dropset 80kg- 6 more rep

big arms pumped it BIG bro

 

[Ratatata]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-16rep
Set 2: 15kg-14rep
Set 3: 15kg-13rep

Converging incline chest press machine
Set 1: 50kg each side- 7rep
Set 2: 42.5kg each side- 9rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 15kg- 20rep
Set 2: 17kg- 16rep
Set 3: 17kg-15rep

Rope hammer curl( pause at contraction)
Set 1: 35kg- 20rep
Set 2: 40kg- 16rep
Set 3: 40kg- 16rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 30kg each side- 11rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 30kg each- 13rep
Set 2: 30kg each- 11rep
Set 3. 30kg each- 10rep

Incline dumbbell chest fly
Set 1: 15kg- 10rep
Set 2: 15kg-10rep

Trained in a gym today, new machine very different resistant profile, they were really good at my joint. Loved how the session went

 

[the_alcatraz]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-16rep
Set 2: 15kg-14rep
Set 3: 15kg-13rep

Converging incline chest press machine
Set 1: 50kg each side- 7rep
Set 2: 42.5kg each side- 9rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 15kg- 20rep
Set 2: 17kg- 16rep
Set 3: 17kg-15rep

Rope hammer curl( pause at contraction)
Set 1: 35kg- 20rep
Set 2: 40kg- 16rep
Set 3: 40kg- 16rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 30kg each side- 11rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 30kg each- 13rep
Set 2: 30kg each- 11rep
Set 3. 30kg each- 10rep

Incline dumbbell chest fly
Set 1: 15kg- 10rep
Set 2: 15kg-10rep

Trained in a gym today, new machine very different resistant profile, they were really good at my joint. Loved how the session wentView attachment 162559

Your abs hella ripped bro
Lean fast

 

[Ratatata]

Your abs hella ripped bro
Lean fast

Yeah i am leaning out nicely and reta helping me allot

 

[the_alcatraz]

Yeah i am leaning out nicely and reta helping me allot

shred city u live there bro

 

[Ratatata]

shred city u live there bro

Thanks brother!!!

 

[Ratatata]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

 

[the_alcatraz]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

lower body pump bro
new machine pic?

 

[Ratatata]

lower body pump bro
new machine pic?

Here u go bro!!! Only one side loading hipthrust is fucking heavy

 

[the_alcatraz]

Here u go bro!!! Only one side loading hipthrust is fucking heavyView attachment 162667

Shizzl bro
That plate loaded would hard it

 

[Ratatata]

Shizzl bro
That plate loaded would hard it

Ass glutes hammies alll r sore

 

[Ratatata]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 16rep
Set 2: 21kg-14rep
Set 3: 21kg- 12rep

Plate loaded high row
Set 1: 70kg- 15rep
Set 3: 70kg- 13rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 13rep

Jm press
Set 1: 80kg- 11rep
Set 2: 80kg- 9rep
Set 3: 80kg- 8rep

chest supported seated row
Set 1: 90kg-10rep
Set 2: 80kg- 12rep
Set 3: 80kg-10rep superset with machine shrug 80kg amrap

 

[SteveMobsterG]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

Heard that

 

[the_alcatraz]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 16rep
Set 2: 21kg-14rep
Set 3: 21kg- 12rep

Plate loaded high row
Set 1: 70kg- 15rep
Set 3: 70kg- 13rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 13rep

Jm press
Set 1: 80kg- 11rep
Set 2: 80kg- 9rep
Set 3: 80kg- 8rep

chest supported seated row
Set 1: 90kg-10rep
Set 2: 80kg- 12rep
Set 3: 80kg-10rep superset with machine shrug 80kg amrapView attachment 162677

full wide back power bro

 

[stevesmi]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

@Ratatata hamstring curls are outstanding. also leg extensions and pendulum squat look great. hop adduction machine is also a good one solid training

 

[ceo]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

bros the legs look sweet! i like the leg extensions and pendulum squats. that a good training session if you ask me @Ratatata

 

[ROIDDERS]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

leg extension and pendulum squat. those are good exercises. @Ratatata and good work on the machine hip thrust

 

[Ulter]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

@Ratatata Very nice job man. The seated hamstring curls and leg extensions all look fantastic. Also the hip abduction machine and the machine hip thrusts are also really nice.

 

[2Thick]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 16rep
Set 2: 21kg-14rep
Set 3: 21kg- 12rep

Plate loaded high row
Set 1: 70kg- 15rep
Set 3: 70kg- 13rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 13rep

Jm press
Set 1: 80kg- 11rep
Set 2: 80kg- 9rep
Set 3: 80kg- 8rep

chest supported seated row
Set 1: 90kg-10rep
Set 2: 80kg- 12rep
Set 3: 80kg-10rep superset with machine shrug 80kg amrapView attachment 162677

Definitely starting to notice that V shape coming into form. That's what we like to see. You are a true champion. Keep up the good work. @Ratatata

 

[ballin2504]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

@Ratatata you’re right pendulum squats can be humbling for sure. But they are a damn good workout

 

[RoySimpson]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

@Ratatata solid lower body work right here!

 

[Ratatata]

Shoulder bicep forearm

Cable bicep curl
Set 1: 21kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Pin loaded lateral raise 1-1/2rep
Set 1: 20kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Seated barbell shoulder press
Set 1: 60kg-10rep
Set 2: 60kg-9rep
Set 3: 60kg-9rep

Single arm preacher dumbbell hammer curl
Set 1: 15kg- 15rep
Set 2: 15kg- 14rep
Set 3: 15kg- 13rep

Rear delt cable fly( pause at contraction)
Set 1: 45kg-15rep
Set 2: 45kg-13rep
Rest pause 15sec 6 more rep

Dumbbell lateral raise
Set 1: 15kg- 15rep
Double dropset 10kg- 10rep, 8kg- 10rep

Dumbbell wrist curl
Set 1: 30kg each-17rep
Set 2: 30kg each- 16rep
Set 3: 30kg each- 15rep

 

[the_alcatraz]

Shoulder bicep forearm

Cable bicep curl
Set 1: 21kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Pin loaded lateral raise 1-1/2rep
Set 1: 20kg- 20rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep

Seated barbell shoulder press
Set 1: 60kg-10rep
Set 2: 60kg-9rep
Set 3: 60kg-9rep

Single arm preacher dumbbell hammer curl
Set 1: 15kg- 15rep
Set 2: 15kg- 14rep
Set 3: 15kg- 13rep

Rear delt cable fly( pause at contraction)
Set 1: 45kg-15rep
Set 2: 45kg-13rep
Rest pause 15sec 6 more rep

Dumbbell lateral raise
Set 1: 15kg- 15rep
Double dropset 10kg- 10rep, 8kg- 10rep

Dumbbell wrist curl
Set 1: 30kg each-17rep
Set 2: 30kg each- 16rep
Set 3: 30kg each- 15rep
View attachment 162739

double bi is huge bro, you are massive

 

[Ratatata]

double bi is huge bro, you are massive

Thanks

 

[Ratatata]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

 

[the_alcatraz]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

bis thats the pump bro

 

[SteveMobsterG]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

How did that feel?

 

[stevesmi]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata rope hammer curls and seated converging chest press are insane. seated shoulder press machine. incline dumbbell chest fly

 

[Ulter]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

rope hammer curl and seated converging chest press. seated shoulder press machine is also A+. and nice finish on the inclines too @Ratatata

 

[ceo]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

Bros. This one of the top workouts I seen today. @Ratatata I like how you switch in your workouts and you're doing different repetitions and sets that show good progress.

 

[ROIDDERS]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

wow i like this workout routine. I'm very impressed. You're definitely putting in the time and the effort and it's paying off for you beautifully. @Ratatata

 

[2Thick]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata my man thanks for this update. nice workout routine. the seated converging chest press, and the seated shoulder press machine is amazing

 

[ballin2504]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata nice training update. Keep it up.

 

[Noah Wixx]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

Excellent session brother killed it

 

[Ratatata]

bis thats the pump bro

Thank you sir

How did that feel?

Pump was amazing

@Ratatata rope hammer curls and seated converging chest press are insane. seated shoulder press machine. incline dumbbell chest fly

rope hammer curl and seated converging chest press. seated shoulder press machine is also A+. and nice finish on the inclines too @Ratatata

Bros. This one of the top workouts I seen today. @Ratatata I like how you switch in your workouts and you're doing different repetitions and sets that show good progress.

wow i like this workout routine. I'm very impressed. You're definitely putting in the time and the effort and it's paying off for you beautifully. @Ratatata

@Ratatata my man thanks for this update. nice workout routine. the seated converging chest press, and the seated shoulder press machine is amazing

Converging chest press machine r amazing the pump and pain are insane

@Ratatata nice training update. Keep it up.

Excellent session brother killed it

Thanks brother!!!

 

[Ratatata]

Lower body day

Seated hamstring curl
Set 1: 47kg-20rep
Set 2: 50kg- 15rep
Set 3: 52kg- 13rep

leg extension
Set 1:80kg-16rep
Set 2: 85kg-13rep
Set 3: 85kg-12rep

Pendulum squat
Set 1: 80kg-9rep
Set 2: 80kg- 8rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 15rep
Set 2: 50kg- 13rep
Drop set 35kg- 6rep

Machine Hip thrust
Set 1: 50kg- 13rep
Set 2: 55kg-11rep
Set 3: 60kg- 10rep

2 sec pause Barbell rdl
Set 1: 80kg- 12rep
Set 2: 90kg- 10rep

Had really good session. Strength r up knees and elbow feeling better.

 

[ROIDDERS]

Thank you sir

Pump was amazing









Converging chest press machine r amazing the pump and pain are insane



Thanks brother!!!

Great job man. Keep it up.

 

[the_alcatraz]

Lower body day

Seated hamstring curl
Set 1: 47kg-20rep
Set 2: 50kg- 15rep
Set 3: 52kg- 13rep

leg extension
Set 1:80kg-16rep
Set 2: 85kg-13rep
Set 3: 85kg-12rep

Pendulum squat
Set 1: 80kg-9rep
Set 2: 80kg- 8rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 15rep
Set 2: 50kg- 13rep
Drop set 35kg- 6rep

Machine Hip thrust
Set 1: 50kg- 13rep
Set 2: 55kg-11rep
Set 3: 60kg- 10rep

2 sec pause Barbell rdl
Set 1: 80kg- 12rep
Set 2: 90kg- 10rep

Had really good session. Strength r up knees and elbow feeling better.

lower body growing bro stronger

 

[Ratatata]

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 10rep

 

[the_alcatraz]

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

arm pump iz on bro

 

[SteveMobsterG]

Beginning of a split biceps there

 

[stevesmi]

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 those biceps are getting too dangerous. gotta watch out on those. you will poke someones eye out if you aren't careful

 

[Ulter]

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

Triceps and back. They are definitely two of my favorites as well. Looks like it's working good for you. I like that you have no socks as well. That's a good fashion statement. @Ratatata

 

[ceo]

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

bros you looking sweet! @Ratatata physique coming into its own. big arms = big gains

 

[2Thick]

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 that bicep is the size of a watermelon. nice work on that. that alone is the best