Approved Log My Ongoing Cycle Journey Log

[ballin2504]

Arms

Hadn’t done a dedicated arm day in a long time. And with lack of time with meeting in the city , early morning seemed a good opportunity.

97.6kg

In 530am
Out 615am

Precor preacher bicep curls
39kg x 20
59kg x 8
52kg x 8
52kg x 8

Tricep extension - nautilus impact
30kg x 15
40kg x 11
40kg x 9
40kg x 9

Reverse grip (overhand) ezy bar curls
30kg x 18
40kg x 11
40kg x 10

Tricep push down
32.5kg x 15
40kg x 12
40kg x 10

Dumbbell hammer curls
17.5kg x 12
17.5kg x 10
17.5kg x 8

Tricep Reverse cable curls - bent bar wide hold
25kg x 20
32.5kg x 14
32.5kg x 12
32.5kg x 11

Crucifix cable arm curls curls to temple
10kg x 17
12.5kg x 14
12.5kg x 13

That’s a good training session

 

[Noah Wixx]

Tricep reverse is a killer movement i love those myself.

 

[Trenhead3cc]

Monday: Upper A

In 545am
Out 645am

Changing my workouts around a bit from dedicated days - took the below workout layout from Raptor athlete @dumptruck Thanks Bro.

Had to modify a few things to make it work with machines and availability.

Don’t record the warm ups just the working sets

Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 9
100kg x 11

Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 12

Machine pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10

Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8

Machine shoulder press - precor
2 x 8-12
73kg x 11
66kg x 11

Dumbbell lateral raise (don’t have a machine In this gym, complaint raised with desk)
2 x 8-12 + AMRAP
17.5kg x 14
17.5kg x 10

Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 10
10kg x 12

Max incline power walk - 10min

 

[Tiger Salman Khan]

Monday: Upper A

In 545am
Out 645am

Changing my workouts around a bit from dedicated days - took the below workout layout from Raptor athlete @dumptruck Thanks Bro.

Had to modify a few things to make it work with machines and availability.

Don’t record the warm ups just the working sets

Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 9
100kg x 11

Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 12

Machine pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10

Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8

Machine shoulder press - precor
2 x 8-12
73kg x 11
66kg x 11

Dumbbell lateral raise (don’t have a machine In this gym, complaint raised with desk)
2 x 8-12 + AMRAP
17.5kg x 14
17.5kg x 10

Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 10
10kg x 12

Max incline power walk - 10min

@Trenhead3cc You doing good bro....keep going.......

 

[RoySimpson]

Arms

Hadn’t done a dedicated arm day in a long time. And with lack of time with meeting in the city , early morning seemed a good opportunity.

97.6kg

In 530am
Out 615am

Precor preacher bicep curls
39kg x 20
59kg x 8
52kg x 8
52kg x 8

Tricep extension - nautilus impact
30kg x 15
40kg x 11
40kg x 9
40kg x 9

Reverse grip (overhand) ezy bar curls
30kg x 18
40kg x 11
40kg x 10

Tricep push down
32.5kg x 15
40kg x 12
40kg x 10

Dumbbell hammer curls
17.5kg x 12
17.5kg x 10
17.5kg x 8

Tricep Reverse cable curls - bent bar wide hold
25kg x 20
32.5kg x 14
32.5kg x 12
32.5kg x 11

Crucifix cable arm curls curls to temple
10kg x 17
12.5kg x 14
12.5kg x 13

@Trenhead3cc solid work right here bro!

 

[25homes]

Arms

Hadn’t done a dedicated arm day in a long time. And with lack of time with meeting in the city , early morning seemed a good opportunity.

97.6kg

In 530am
Out 615am

Precor preacher bicep curls
39kg x 20
59kg x 8
52kg x 8
52kg x 8

Tricep extension - nautilus impact
30kg x 15
40kg x 11
40kg x 9
40kg x 9

Reverse grip (overhand) ezy bar curls
30kg x 18
40kg x 11
40kg x 10

Tricep push down
32.5kg x 15
40kg x 12
40kg x 10

Dumbbell hammer curls
17.5kg x 12
17.5kg x 10
17.5kg x 8

Tricep Reverse cable curls - bent bar wide hold
25kg x 20
32.5kg x 14
32.5kg x 12
32.5kg x 11

Crucifix cable arm curls curls to temple
10kg x 17
12.5kg x 14
12.5kg x 13

Killed it

 

[Trenhead3cc]

Lower A + Biceps

Not getting enough hours sleep last couple of days. And Didn’t leave enough time for myself for the cardio at the end. Need to rectify this. Alarm went off at 510am didn’t get up until 555am

In 610am
Out 655am

Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10

Hack squat
1 x 6-10 1 x 8-12
140kg x 9
120kg x 11

Leg press
2 x 8-12 + AMRAP
290kg x 9
270kg x 9

45 degree hip extension
2 x 6-10
20kg x 13
20kg x 10

Dumbbell preacher curl
2 x 8-12
17.5kg x 9
15kg x 11

Cable hammer curls
2 x 8-12 + AMRAP
28.75kg x 12
28.75kg x 13

 

[abolone]

Hack squats are the devil haha

 

[the_alcatraz]

Lower A + Biceps

Not getting enough hours sleep last couple of days. And Didn’t leave enough time for myself for the cardio at the end. Need to rectify this. Alarm went off at 510am didn’t get up until 555am

In 610am
Out 655am

Seated leg curl
2 x 6-10 + AMRAP
88.5kg x 10
88.5kg x 10

Hack squat
1 x 6-10 1 x 8-12
140kg x 9
120kg x 11

Leg press
2 x 8-12 + AMRAP
290kg x 9
270kg x 9

45 degree hip extension
2 x 6-10
20kg x 13
20kg x 10

Dumbbell preacher curl
2 x 8-12
17.5kg x 9
15kg x 11

Cable hammer curls
2 x 8-12 + AMRAP
28.75kg x 12
28.75kg x 13

hack and leg curl back to back bro thats hard you straight up!

 

[Trenhead3cc]

Hack squats are the devil haha

They sure are!! Haha