Approved Log My Ongoing Cycle Journey Log

[Trenhead3cc]

Leg training

Fasted
In 735am
Out 835am

Power walk max incline

Squat
40kg x 12
80kg x 20
120kg x 15
120kg x 13

Prone leg curl
32kg x 12
54kg x 12
54kg x 12
54kg x 12

Leg extension - matrix
66kg x 18
86kg x 16
100kg x 10
100kg x 8

Standing calf raises
125kg x 20
125kg x 20
125kg x 18
125kg x 16

 

[MUSTANG_18]

Leg training

Fasted
In 735am
Out 835am

Power walk max incline

Squat
40kg x 12
80kg x 20
120kg x 15
120kg x 13

Prone leg curl
32kg x 12
54kg x 12
54kg x 12
54kg x 12

Leg extension - matrix
66kg x 18
86kg x 16
100kg x 10
100kg x 8

Standing calf raises
125kg x 20
125kg x 20
125kg x 18
125kg x 16

really good leg day fasted bro love the squat 120kgs is TIGHT

 

[Trenhead3cc]

New Year’s Day
Back / bicep

In 735am
Out 835am

Cable RDL
11.25kg x 15
21.25kg x 15
28.75kg x 14
28.75kg x 14

Nautilus single arm pat pulldown
43kg x 12
57kg x 8
57kg x 8
57kg x 7

Straight bar straight arm pull downs
25kg x 16
32.5kg x 14
36.25kg x 10
36.25kg x 9

Indiv Dumbbell bent over row
35kg x 15
45kg x 10
45kg x 9

Face pulls tricep rope
21.25kg x 18
32.5kg x 12
32.5kg x 10

Straight bar bicep curls
35kg x 16
40kg x 10
40kg x 8

Hammer curl dumbbell
17.5kg x 10
17.5kg x 8
17.5kg x 8

Forearm - this burns last 10 seconds agony

1 min non stop Olympic bar rolling bar backward behind the body

1 min non stop Olympic bar rolling bar backwards infront of body

 

[MUSTANG_18]

New Year’s Day
Back / bicep

In 735am
Out 835am

Cable RDL
11.25kg x 15
21.25kg x 15
28.75kg x 14
28.75kg x 14

Nautilus single arm pat pulldown
43kg x 12
57kg x 8
57kg x 8
57kg x 7

Straight bar straight arm pull downs
25kg x 16
32.5kg x 14
36.25kg x 10
36.25kg x 9

Indiv Dumbbell bent over row
35kg x 15
45kg x 10
45kg x 9

Face pulls tricep rope
21.25kg x 18
32.5kg x 12
32.5kg x 10

Straight bar bicep curls
35kg x 16
40kg x 10
40kg x 8

Hammer curl dumbbell
17.5kg x 10
17.5kg x 8
17.5kg x 8

Forearm - this burns last 10 seconds agony

1 min non stop Olympic bar rolling bar backward behind the body

1 min non stop Olympic bar rolling bar backwards infront of body

rolling it up right end of the year bro nice

 

[Trenhead3cc]

Chest training

Quick session - ducked out while the son was having his nap, he called me from wife’s phone crying wanted me home.

Flat bench free weight
60kg x 20
100kg x 13
100kg x 9
100kg x 7
60kg x 22

Decline cable press weight is per arm
18.75kg x 14
21.25kg x 14
21.25kg x 12
21.25kg x 12


Decline Cable fly cable - standing

16.25kg x 14
16.25kg x 18. (Moved it to a higher position)
21.25kg x 11
21.25kg x 12

front raises palms up cable. . weights starting behind . Wrists meeting at top position contraction.
11.25kg x 18
13.75kg x 7
11.25kg x 12
11.25kg x 10