Approved Log My Ongoing Cycle Journey Log

[MUSTANG_18]

Back workout

Powered by @Raptor Labs
Shout out on the Mk677
Only the first week in but waking up feeling way more rested and ready to attack the gym quality of sleep has improved.
In a health phase now for 12 weeks

Hit 98kg
6ft2

In 605am
Out 700am

Single arm alternating. Nautilus lat pull down
36kg x 12
50kg x 12
50kg x 11
57kg x 9

Mag grip rows
60kg x 14
90kg x 10
90kg x 9
100kg x 8

Seated rope face pulls to eye level.
50kg x 12
50kg x 10
50kg x 9

Feeling a bit tight. Lower back in particular

A few stretches - Broom handle crucifix
Rolls on roller - hips and back

Wide Neutral grip free weight chin ups
13
7
6

45degree grip - half neutral half supinated grip free weight chin ups - shoulder width
9
7
5

Alternating dumbbell curls
Starting hammer grip and rotating through moment. (Strict form)
20kg x 6
17.5kg x 8
17.5kg x 8

you do any cardio with this in the end bro?

 

[Trenhead3cc]

you do any cardio with this in the end bro?

Nah cardio locked in for tomorrow. Do need to implement more cardio into my training.

No time before work to hit it this morning

 

[RoySimpson]

Chest / tri

In 540am
Out 640am

Mts incline press hammer strength
25kg x 18
35kg x 18
45kg x 14
50kg x 8
45kg x 9

Cable flys - seated 3ft in-front of station
Full stretch
10kg x 16
12.5kg x 12
12.5kg x 9
12.5kg x 8

Decline standing flys
12.5kg x 16
12.5kg x 13
12.5kg x 11
12.5kg x 11

Hammer strength seated dip
40kg x 12

Free weight dips
16
14
12
11

Diamond push ups
22
17
15

Tricep push down v bar
32.5kg x 20
40kg x 10
40kg x 8

Tricep straight bar reverse curls
21.25kg x 14
21.25kg x 12
21.25kg x 10

Tricep rope overhead extension vertical
17.5kg x 11
17.5kg x 9
17.5kg x 8

@Trenhead3cc diamond pushups are super underrated!!

 

[Tiger Salman Khan]

Back workout

Powered by @Raptor Labs
Shout out on the Mk677
Only the first week in but waking up feeling way more rested and ready to attack the gym quality of sleep has improved.
In a health phase now for 12 weeks

Hit 98kg
6ft2

In 605am
Out 700am

Single arm alternating. Nautilus lat pull down
36kg x 12
50kg x 12
50kg x 11
57kg x 9

Mag grip rows
60kg x 14
90kg x 10
90kg x 9
100kg x 8

Seated rope face pulls to eye level.
50kg x 12
50kg x 10
50kg x 9

Feeling a bit tight. Lower back in particular

A few stretches - Broom handle crucifix
Rolls on roller - hips and back

Wide Neutral grip free weight chin ups
13
7
6

45degree grip - half neutral half supinated grip free weight chin ups - shoulder width
9
7
5

Alternating dumbbell curls
Starting hammer grip and rotating through moment. (Strict form)
20kg x 6
17.5kg x 8
17.5kg x 8

@Trenhead3cc Numbers look good.......

 

[Trenhead3cc]

Chest

Happy with the session all in quick time.

In 6am
Out 650am

Mts incline press hammer strength - weight each side (seperate pin loaded)
30kg x 20
45kg x 15
55kg x 8
50kg x 8

Cable flys - seated 3ft in-front of station
Full stretch
10kg x 15
12.5kg x 13
12.5kg x 9
12.5kg x 6

Decline standing flys
12.5kg x 16
12.5kg x 13
12.5kg x 11
12.5kg x 11

Free weight dips
17
14
12
11

Machine cable chest press (chasing that last little pump)
73kg x 10
73kg x 8
59kg x 15

Stair master -
50 floors - 10min 40 seconds

 

[MUSTANG_18]

Nah cardio locked in for tomorrow. Do need to implement more cardio into my training.

No time before work to hit it this morning

if you got the time lock and load pre and post cardio

 

[MUSTANG_18]

Chest

Happy with the session all in quick time.

In 6am
Out 650am

Mts incline press hammer strength - weight each side (seperate pin loaded)
30kg x 20
45kg x 15
55kg x 8
50kg x 8

Cable flys - seated 3ft in-front of station
Full stretch
10kg x 15
12.5kg x 13
12.5kg x 9
12.5kg x 6

Decline standing flys
12.5kg x 16
12.5kg x 13
12.5kg x 11
12.5kg x 11

Free weight dips
17
14
12
11

Machine cable chest press (chasing that last little pump)
73kg x 10
73kg x 8
59kg x 15

Stair master -
50 floors - 10min 40 seconds

early training and fast! very nice

 

[25homes]

Raptor labs mk677 got me sleeping better already. Feeling better off less sleep.
Currently taking an hour before bed.

Shoulders

Bit too much rep range, miss judging this morning. Didn’t get a hell of a lot of sleep. But did pretty good considering.

Ran out of some time due to needed at work 7am - wish I had more time to put couple extra sets in.

In 555am
Out 645am

Rear delt fly - matrix
45kg x 15
66kg x 18
86kg x 12
86kg x 12
86kg x 10

Precor shoulder press
52kg x 16
73kg x 15
86kg x 11
86kg x 10
86kg x 8

Single arm side laterals - machine pin loaded
20kg x 15
20kg x 13
20kg x 12
20kg x 12

Front dumbbell raises (Charles glass variation- single weight . Palms under hand either side - seated leaning slightly forward
17.5kg x 15
17.5kg x 12
17.5kg x 12
17.5kg x 10

Nice workout

 

[Trenhead3cc]

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

 

[MUSTANG_18]

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

arm day dedication going to get your big guns bro