Approved Log My Body Composition + Cycle Log

[ballin2504]

Legs

1. Squats: Start with 3 sets of 12 reps, 60kg 80kg 100kg

2. Lunges: Perform 3 sets of 10 reps on each leg

3. Leg Press: Do 3 sets of 12 reps 120kg 150kg 180kg

4. Hamstring Curls: Aim for 3 sets of 12 reps

5. Calf Raises: Finish off with 3 sets of 15 reps comfortable consistent weight

That’s a good day

 

[nathanwhit44]

Arms - Need to get them bigger lol


1. Bicep Curls: 3 sets of 12 reps 15kg 20kg 25kg
2. Tricep Dips: 3 sets of 10 reps
3. Hammer Curls: 3 sets of 12 reps 17.5kg 20kg 22kg
4. Overhead Tricep Extension cable: 3 sets of 10 reps
5. Concentration Curls: 3 sets of 12 reps
6. Skull Crushers: 3 sets of 10 reps 25kg consistent

 

[25homes]

Great job

 

[MUSTANG_18]

Arms - Need to get them bigger lol


1. Bicep Curls: 3 sets of 12 reps 15kg 20kg 25kg
2. Tricep Dips: 3 sets of 10 reps
3. Hammer Curls: 3 sets of 12 reps 17.5kg 20kg 22kg
4. Overhead Tricep Extension cable: 3 sets of 10 reps
5. Concentration Curls: 3 sets of 12 reps
6. Skull Crushers: 3 sets of 10 reps 25kg consistent

@nathanwhit44 lets see some arm pics bro? pump up the weight

 

[Tiger Salman Khan]

Thanks @the_alcatraz i get my cardio in during lunch breaks where I walk for about 4kms everyday (nearly everyday).

Tuesday Chest DAY

Chest
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 17.5kg consistent
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Push-Ups: 3 sets to failure
5. Cable Crossovers: 3 sets of 10-15 reps comfortable weight

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@nathanwhit44 good meal bro.......

 

[nathanwhit44]

Shoulderssssssss

1. Dumbbell Shoulder Press: 3 sets of 12 reps 20kg 25kg 35kg
2. Lateral Raises: 3 sets of 12 reps 30 kg consistent
3. Front Raises: 3 sets of 12 reps 20kg
4. Bent-Over Rear Delt Raises: 3 sets of 12 reps
5. Upright Rows: 3 sets of 12

 

[MUSTANG_18]

Shoulderssssssss

1. Dumbbell Shoulder Press: 3 sets of 12 reps 20kg 25kg 35kg
2. Lateral Raises: 3 sets of 12 reps 30 kg consistent
3. Front Raises: 3 sets of 12 reps 20kg
4. Bent-Over Rear Delt Raises: 3 sets of 12 reps
5. Upright Rows: 3 sets of 12



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@nathanwhit44 shoulder day is good bro
meals very nice i like the beef rice last one right thats beef rice?

 

[stevesmi]

wow that looks really good man

 

[SteveMobsterG]

Watch the total volume on shoulders as it can leave them sore

 

[nathanwhit44]

meals very nice i like the beef rice last one right thats beef rice?

it sure is!