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Your arms look great, ripping that sleeve bro
i wanna hit some of that steak lol
Approved Log My Ongoing Cycle Journey Log
- Thread starter Trenhead3cc
- Start date
i wanna hit some of that steak lol
Lean abs and big arms, perfect goals here bro
cable press you gotta go up in volume though playa
Thanks man. Up volume as in sets or reps? Was running short for time this morning unfortunately normally do 4 sets
reps I think its fine, sets you good already bro
You are looking bigger and bigger.
And you look very conditioned.
And you look very conditioned.
Don't look too white. Occasionally PED users will have a slight pink tinge due to the increase in BP + pump
I’m taking MT2 have been last 3 months. it’s summer here , it’s a tan.
Normally I’m white like Casper. Being half Pom / Irish
Liking that steak pic
If I could afford to eat there 3 x a week I would epic
Shoulders
In 6am
Out 655am
Precor shoulder machine press
32kg x 20
52kg x 16
73kg x 12
73kg x 11
73kg x 9
Overhead face pulls. Seated tricep rope
27.5kg x 15
35kg x 12
35kg x 11
35kg x 10
Side lateral dumbbell raises
15kg x 18
17.5kg x 12
17.5kg x 10
17.5kg x 8
Underhand dumbbell front delt raises - Charles glass variation. Single dumbbell .
20kg x 10
20kg x 9
20kg x 8
15kg x 14
overhead cross Cable rear delts standing between fly machine
10kg x 12
10kg x 10
10kg x 9
Flexed arm hold chin up close grip. (Eye level with bar) into
Windmill straightest legs as I can. left to right. 0 to 180degree and back
5
4
Flexed arm hold chin up close grip. (Eye level with bar) into
Straight legs extended into knee to chest crunch
8
7
Try these @TeeGee
In 6am
Out 655am
Precor shoulder machine press
32kg x 20
52kg x 16
73kg x 12
73kg x 11
73kg x 9
Overhead face pulls. Seated tricep rope
27.5kg x 15
35kg x 12
35kg x 11
35kg x 10
Side lateral dumbbell raises
15kg x 18
17.5kg x 12
17.5kg x 10
17.5kg x 8
Underhand dumbbell front delt raises - Charles glass variation. Single dumbbell .
20kg x 10
20kg x 9
20kg x 8
15kg x 14
overhead cross Cable rear delts standing between fly machine
10kg x 12
10kg x 10
10kg x 9
Flexed arm hold chin up close grip. (Eye level with bar) into
Windmill straightest legs as I can. left to right. 0 to 180degree and back
5
4
Flexed arm hold chin up close grip. (Eye level with bar) into
Straight legs extended into knee to chest crunch
8
7
Try these @TeeGee
Broooooo. Telling me to try this finisher is one thing...... But showcasing the workout you thumped out in short duration before them is just bragging
I'll crack at it post push session. In gym currently. I'll call them the @Trenhead3cc bragging rights raise
They are my first attempts and it killed me.Broooooo. Telling me to try this finisher is one thing...... But showcasing the workout you thumped out in short duration before them is just bragging
I'll crack at it post push session. In gym currently. I'll call them the @Trenhead3cc bragging rights raise
Pinched my trap a little so I'm not willing to embarrass myself with these today bro.
I will make sure I have a go this week
Biceps looking like mountains in that shirt!
Yeah fair bro. Hope it’s just a small niggle
Bicep is coming through big guy
@Trenhead3cc biceps looking juicy brother!
Legs training
Sponsored by Raptor labs
150mg pw Test
100mg pw Primo
25mg per day MK677
In a 12 week cruise phase
In 6am
Out 7am
Squat -
50kg x 20
90kg x 14
130kg x 11
150kg x 5
150kg x 3
Seated calf raises on machine leg press
79kg x 24
100kg x 18
100kg x 16
100kg x 16
100kg x 15
Leg extension - precor
66kg x 15
80kg x 15
80kg x 13
80kg x 10
Prone hamstring curl
50kg x 15
50kg x 10
50kg x 8
50kg x 7
Sponsored by Raptor labs
150mg pw Test
100mg pw Primo
25mg per day MK677
In a 12 week cruise phase
In 6am
Out 7am
Squat -
50kg x 20
90kg x 14
130kg x 11
150kg x 5
150kg x 3
Seated calf raises on machine leg press
79kg x 24
100kg x 18
100kg x 16
100kg x 16
100kg x 15
Leg extension - precor
66kg x 15
80kg x 15
80kg x 13
80kg x 10
Prone hamstring curl
50kg x 15
50kg x 10
50kg x 8
50kg x 7
Back / biceps
Tough night sleep, kids. Felt like I did more volume then what I did, had a great pump decent session in that regard.
Sponsored by Raptor labs.
150mg Test
100mg pw Primo
25mg per day MK677
In 6am
Out 7am
Free weight body chin ups
15
10
9
7
5
4
Close mag grip pull downs
60kg x 10
60kg x 10
60kg x 9
60kg x 9
Nautilus row. Free weight loaded
80kg x 14
80kg x 12
80kg x 12
80kg x 11
Straight bar bent over pull downs.
25kg x 22
32.5kg x 12
32.5kg x 10
32.5kg x 9
Alternating dumbbell curls- rotating wrists during movement from starting hammer curl position
17.5kg x 15
17.5kg x 10
17.5kg x 8
Mid grip reverse underhand pull downs on lat pull down. Focusing on bicep squeeze -
(Smashes core stability aswell )
60kg x 14
60kg x 12
60kg x 11
Tough night sleep, kids. Felt like I did more volume then what I did, had a great pump decent session in that regard.
Sponsored by Raptor labs.
150mg Test
100mg pw Primo
25mg per day MK677
In 6am
Out 7am
Free weight body chin ups
15
10
9
7
5
4
Close mag grip pull downs
60kg x 10
60kg x 10
60kg x 9
60kg x 9
Nautilus row. Free weight loaded
80kg x 14
80kg x 12
80kg x 12
80kg x 11
Straight bar bent over pull downs.
25kg x 22
32.5kg x 12
32.5kg x 10
32.5kg x 9
Alternating dumbbell curls- rotating wrists during movement from starting hammer curl position
17.5kg x 15
17.5kg x 10
17.5kg x 8
Mid grip reverse underhand pull downs on lat pull down. Focusing on bicep squeeze -
(Smashes core stability aswell )
60kg x 14
60kg x 12
60kg x 11
legs really high volume impressive
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
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
Enjoy your volume bro you always true
Solid
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
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
fast training but real matrix pump bro
Nice on the MK677 and sleep
Have you tried putting a weight on your back when you're doing the push-ups?
It's a really great way. I've seen people doing this.
It's a really great way. I've seen people doing this.
Legs
In 6am
Out 645am
Was hoping to get in few sets of lunges at the end. But once again stuffed around by work. I might need to get in 30min earlier now . Bit of a slog 530am when juggling kids bed times then trying to stay up to get some action off the wife. Should just go to bed early the strike rate isn’t that great.
Wass good workout tho. The shirt I was wearing was difficult to get off coz of the sweat
ISO - lateral leg press hammer strength plate loaded.
Weight per leg- alternating
50kg x 12
70kg x 12
90kg x 12
110kg x 10
110kg x 9
110kg x 8
Standing calf raises
115kg x 20
115kg x 18
115kg x 17
115kg x 15
Prone leg curl - matrix
45kg x 16
54kg x 12
54kg x 10
54kg x 10
Leg extensions- precor
73kg x 12
93kg x 12
93kg x 10
93kg x 8
In 6am
Out 645am
Was hoping to get in few sets of lunges at the end. But once again stuffed around by work. I might need to get in 30min earlier now . Bit of a slog 530am when juggling kids bed times then trying to stay up to get some action off the wife. Should just go to bed early the strike rate isn’t that great.
Wass good workout tho. The shirt I was wearing was difficult to get off coz of the sweat
ISO - lateral leg press hammer strength plate loaded.
Weight per leg- alternating
50kg x 12
70kg x 12
90kg x 12
110kg x 10
110kg x 9
110kg x 8
Standing calf raises
115kg x 20
115kg x 18
115kg x 17
115kg x 15
Prone leg curl - matrix
45kg x 16
54kg x 12
54kg x 10
54kg x 10
Leg extensions- precor
73kg x 12
93kg x 12
93kg x 10
93kg x 8
biggest leg day on EF today bro i checked other logs
HOT
I like the training man!
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
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?
Nah cardio locked in for tomorrow. Do need to implement more cardio into my training.
No time before work to hit it this morning
@Trenhead3cc diamond pushups are super underrated!!
@Trenhead3cc Numbers look good.......
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
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
if you got the time lock and load pre and post cardio
early training and fast! very nice
Nice workout
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
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
Another amazing update.
You're hitting some good volume throughout the week.
You're hitting some good volume throughout the week.
A buddy of mine has been hitting the gym at 4.30am
That’s a good training session
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
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.......
@Trenhead3cc solid work right here bro!
Killed it
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
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!
They sure are!! Haha
Thursday: Upper B
In 545am
Out 645am
@Raptor Labs
Test 150mg per week
Primo - 100mg per week
Mk677 - 25mg daily
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
125kg x 11
95kg x 13
Incline smith press
1 x 6-10 1 x 8-12
95kg x 12
95kg x 8
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 8.5
Pec fly
2 x 8-12
93kg x 12
93kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 8
Cross body cable tricep extension
2 x 8-12
10kg x 10
10kg x 9
Medicine ball sit up
Max incline .
10kg x 23
Medicine ball sit ups - slow climb rotations/twists 5 x up , 5 x down - max incline
10kg x 6
In 545am
Out 645am
@Raptor Labs
Test 150mg per week
Primo - 100mg per week
Mk677 - 25mg daily
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
125kg x 11
95kg x 13
Incline smith press
1 x 6-10 1 x 8-12
95kg x 12
95kg x 8
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 8.5
Pec fly
2 x 8-12
93kg x 12
93kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 8
Cross body cable tricep extension
2 x 8-12
10kg x 10
10kg x 9
Medicine ball sit up
Max incline .
10kg x 23
Medicine ball sit ups - slow climb rotations/twists 5 x up , 5 x down - max incline
10kg x 6
Attachments
Haha See last post for my current PEDs.Sorry brother just liking all your content like a ex stalking
Looks like things are going good with raptor so far. ..what's the cycle layout ?? Did I miss that somewhere.
Keen as to see you kill it brother
Check the abs on him. That's those trenhead raises right there man
Haha I’m happy they still there carrying a little bit extra BF .Check the abs on him. That's those trenhead raises right there man
Got decent abb genetics this was me back natty 2017- did 3 cycles until 2019 then nothing until Dec 2023 not even training. Fuck if only I kept grinding !
Attachments
Ab genetics are phenomenal brother. I've only recently seen my abs for the first time in my life. Far too loyal to kebabs and pizza over my life span.
I'm gonna have to kick it up a little to keep up with you
looking fantastic brother
Kebabs are my Achilles heelAb genetics are phenomenal brother. I've only recently seen my abs for the first time in my life. Far too loyal to kebabs and pizza over my life span.
I'm gonna have to kick it up a little to keep up with you
bro you are looking fantastic yourself!
To be honest you are SUPER lean bro in before and after pics, great genetics like a pro @Trenhead3cc
Thanks man!
Friday: Lower B + Biceps
This training split has Wednesdays as rest day. This will be purely my fasted cardio , sauna , cold plunges day
In 545
Out 645
Lying hamstring curl
2 x 6-10 + AMRAP
64kg x 9
54kg x 9
Pendulum squat.
1 x 6-10 1 x 8-12
80kg x 10
70kg x 10
Leg extension
2 x 8-12 + AMRAP
100kg x 12
100kg x 10
Hip Adductor machine
2 x 8-12
49kg x 12
49kg x 12
Single arm machine preacher curl
2 x 8-12
32kg x 9
32kg x 8
Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 12
12.5kg x 10
Added some calf raises at the end
Seated calf raises on leg press
100kg x 20
114kg x 15
114kg x 14
This training split has Wednesdays as rest day. This will be purely my fasted cardio , sauna , cold plunges day
In 545
Out 645
Lying hamstring curl
2 x 6-10 + AMRAP
64kg x 9
54kg x 9
Pendulum squat.
1 x 6-10 1 x 8-12
80kg x 10
70kg x 10
Leg extension
2 x 8-12 + AMRAP
100kg x 12
100kg x 10
Hip Adductor machine
2 x 8-12
49kg x 12
49kg x 12
Single arm machine preacher curl
2 x 8-12
32kg x 9
32kg x 8
Single arm incline cable curl
2 x 8-12 + AMRAP
12.5kg x 12
12.5kg x 10
Added some calf raises at the end
Seated calf raises on leg press
100kg x 20
114kg x 15
114kg x 14
you doing curls and legs? very bodybuilders style bro
New workout plan
Upper A Monday
Lower A Tuesday
Cardio - Wednesday
Upper B - Thursday
Lower B Friday
Weekends are very hard to get time with the kids etc.
all with cardio?
Good overall volume. And on the dot time wise
If I have time there will be cardio at the end of normal weight session. But also a dedicated cardio day
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