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Approved Log My Ongoing Cycle Journey Log
- Thread starter Trenhead3cc
- Start date
Congratulations on getting a new personal best on the hack squat.
Proud of you, man. Keep it up.
Proud of you, man. Keep it up.
That’s a good training session.
my man keep up the good work bro! your smashing it
Thanks bro! You also!
Monday: Upper A
Raptor Labs
Test 150pw
Primo 100pw
Mk677 25mg per day
97.5kg
Not feeling the best this morning , Bit of a cheat day yesterday.
Still getting used to this new plan to dial in the numbers.
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 10
100kg x 12
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 9
Machine pulldown (semi pronated) (matrix machine) others in use
2 x 6-10
100kg x 10
93kg x 8
Seated machine chest press - precor
2 x 6-10
100kg x 11
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
66kg x 15 (got more than I thought here)
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
Raptor Labs
Test 150pw
Primo 100pw
Mk677 25mg per day
97.5kg
Not feeling the best this morning , Bit of a cheat day yesterday.
Still getting used to this new plan to dial in the numbers.
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 10
100kg x 12
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 9
Machine pulldown (semi pronated) (matrix machine) others in use
2 x 6-10
100kg x 10
93kg x 8
Seated machine chest press - precor
2 x 6-10
100kg x 11
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
66kg x 15 (got more than I thought here)
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
@Trenhead3cc Numbers look good bro.......
cheat day bro? like food?
Tuesday Lower A + Biceps
In 615am
Out 700am
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 10
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
270kg x 10
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 16
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 11
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 10
32.5kg x 11
Full cardio , core recovery tomorrow!
In 615am
Out 700am
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 10
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
270kg x 10
270kg x 9
45 degree hip extension
2 x 6-10
20kg x 16
20kg x 10
Dumbbell preacher curl
2 x 8-12
17.5kg x 11
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 10
32.5kg x 11
Full cardio , core recovery tomorrow!
Wednesday cardio
Fasted
In 535am
Out 650am
Treadmill Power walk max incline
10min
Stair master
20min - 80floors
Row machine
1km - fast as I could
Bike
10min
Flexed arm hang hold into leg raises
12
8
8
Cold plunge tubs
2 x 3min
Was doing the plunges same time as 4 x fit birds in bikinis with thong bottoms training for hyrox Brisbane this weekend.
Finished my session off with a shower and a tug. (Jokes)
Fasted
In 535am
Out 650am
Treadmill Power walk max incline
10min
Stair master
20min - 80floors
Row machine
1km - fast as I could
Bike
10min
Flexed arm hang hold into leg raises
12
8
8
Cold plunge tubs
2 x 3min
Was doing the plunges same time as 4 x fit birds in bikinis with thong bottoms training for hyrox Brisbane this weekend.
Finished my session off with a shower and a tug. (Jokes)
Yeah meals are pretty good man ,
typical week are all the same with juggling with kids.
Meals are pretty standard while accomodating them - most of these are just on rotation as the common go to meals
Take in mind I’m not yet going to push myself to complete bodybuilder stage diets as that will be something I plan to implement next year should I feel I’m close enough to compete. I still want to enjoy food not loathe the meal prepping and diets for 2 years
Steak and veg
Chicken , potatoe , veg
Butter chicken rice
Lamb souvlaki salad bowls
Beef tacos
Fish and veg
1 x a week is a cheat meal after kids swimming lessons . Typically pizza of burgers
Breakfast options
Eggs and bacon ,
Protein bars
Protein shakes
Creamed can rice
Yoghurt , fruit and granola
Lunch options
Salad rolls ,
Left overs
Toasted sandwiches
Tuna and rice
In, out, job done.
Fasted cardio is perfect.
That was a nice workout. You put together, you're pushing it, strong.
That was a nice workout. You put together, you're pushing it, strong.
what is hyrox brisbane? Is that like a swimming competition?
bro should get pics next time of the chicks.
i want to see what austrian women look like.
i want to see what austrian women look like.
still thats pretty clean bro @Trenhead3cc most guys not keeping this clean
lol I would get kicked out of the gym and then divorced.
Nah it’s a new fad of a massive circuit of training. Run, cycle , rows, lunges , box jumps, burpees , it’s like a Sparta race format but all around that type of training.
Yeah actually fasted for 24 hours . 12 hours before the cardio and another 12 hours after.
Don’t do this all the time , but health benefits and tightening up a bit. Lost 1.5kg over 24 hours. Put most of it back on in the following 12 hours
Thursday: Upper B
In 605am
Out 655am
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 12
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
140kg x 7
125kg x 8
Incline smith press
1 x 6-10 1 x 8-12
100 x 8
90kg x 10
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 10
100kg x 9
Pec fly
2 x 8-12
93kg x 12
93kg x 11
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 11
10kg x 10
Cross body cable tricep extension
2 x 8-12
10kg x 12
10kg x 10
In 605am
Out 655am
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 11
86kg x 12
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
140kg x 7
125kg x 8
Incline smith press
1 x 6-10 1 x 8-12
100 x 8
90kg x 10
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 10
100kg x 9
Pec fly
2 x 8-12
93kg x 12
93kg x 11
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 10
Lying cuff cable lateral raise
2 x 8-12
10kg x 11
10kg x 10
Cross body cable tricep extension
2 x 8-12
10kg x 12
10kg x 10
Definitely getting that volume in
Your chest days are pretty pumped you do dips?
Not in this workout plan.
@Trenhead3cc cold plunges are the real deal!
Test150mg week
Primo100mg week
Mk677 25mg a day
Monday: Upper A
Fast lunch Break session
Warm ups then quick break between working sets.
In 145pm
Out 220pm
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 12
100kg x 10
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
100kg x 10
90kg x 9
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
73kg x 10
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
Primo100mg week
Mk677 25mg a day
Monday: Upper A
Fast lunch Break session
Warm ups then quick break between working sets.
In 145pm
Out 220pm
Seated row - close mag grip
1 x 6-10 1 x 8-12
110kg x 12
100kg x 10
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
100kg x 10
90kg x 9
Seated machine chest press - precor
2 x 6-10
100kg x 10
100kg x 8
Machine shoulder press - matrix
2 x 8-12
73kg x 12
73kg x 10
Dumbbell lateral raise
2 x 8-12 + AMRAP
17.5kg x 12
17.5kg x 10
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 11
10kg x 11
Attachments
ab city @Trenhead3cc ab city TIGHT AF!
100% he shredding like a kingAbs are really starting to pop brother
Hercules Hercules
I haven’t even been training them. Maybe once a week. And actually now trying to slowly transition upto a bulk. Burning more calories a day than I thought. Upping the cal a little.
Tuesday Lower A + Biceps
Lunch time session in a defferent town while on the road for work- casual session.
In 12pm
Out 1pm
Seated leg curl
2 x 6-10 + AMRAP
89kg x 11
89kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 10
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
270kg x 10
270kg x 9
45 degree hip extension
2 x 6-10
25kg x 14
25kg x 11
Dumbbell preacher curl
2 x 8-12
17.5kg x 11
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 10
32.5kg x 11
Added extra
Calf raises. Seated on leg press machine
105kg x 20
105kg x 16
105kg x 14
Lunch time session in a defferent town while on the road for work- casual session.
In 12pm
Out 1pm
Seated leg curl
2 x 6-10 + AMRAP
89kg x 11
89kg x 10
Hack squat
1 x 6-10 1 x 8-12
140kg x 10
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
270kg x 10
270kg x 9
45 degree hip extension
2 x 6-10
25kg x 14
25kg x 11
Dumbbell preacher curl
2 x 8-12
17.5kg x 11
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 10
32.5kg x 11
Added extra
Calf raises. Seated on leg press machine
105kg x 20
105kg x 16
105kg x 14
Wednesday
Fasted cardio this morning
Stair master
Climbed the Burj Khalifa this morning 163 floors. Didn’t set a record pase was just under 40min
Was trying to keep heart rate in a good fat burning zone.
Fasting until midday today
Fasted cardio this morning
Stair master
Climbed the Burj Khalifa this morning 163 floors. Didn’t set a record pase was just under 40min
Was trying to keep heart rate in a good fat burning zone.
Fasting until midday today
training on both days good bro, what you climbed 163 floors you serious?
Yeah 163 floors bro.
Was at 120 floors quickly googled biggest building in the world and thought fuck it gunna do 163
Thanks man! Is there an episode on DHB on your podcast ?
Mae sure the leg curl is done right
you not joking it was the actual building ? lol
Thursday: Upper B
Strength slowly increasing on this plan.
Good news when on @Raptor Labs
150test pw
100 primo
25mg Mk677
I have managed to get my blood pressure to improve a lot recently.
Purchased a BP monitor. Have a history of heart attacks in the family so really trying to stay on top of it . Taking cardio more seriously and reducing some caffeine intake
BP 127/71
In 555am
Out 650am
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 12
93kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
140kg x 7
120kg x 13
Incline smith press
1 x 6-10 1 x 8-12
100 x 9
90kg x 9
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 10
Pec fly
2 x 8-12
100kg x 13
100kg x 11
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 10
Cross body cable tricep extension
2 x 8-12
11.25kg x 12
11.25kg x 10
Strength slowly increasing on this plan.
Good news when on @Raptor Labs
150test pw
100 primo
25mg Mk677
I have managed to get my blood pressure to improve a lot recently.
Purchased a BP monitor. Have a history of heart attacks in the family so really trying to stay on top of it . Taking cardio more seriously and reducing some caffeine intake
BP 127/71
In 555am
Out 650am
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 12
93kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
140kg x 7
120kg x 13
Incline smith press
1 x 6-10 1 x 8-12
100 x 9
90kg x 9
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 10
Pec fly
2 x 8-12
100kg x 13
100kg x 11
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 10
Cross body cable tricep extension
2 x 8-12
11.25kg x 12
11.25kg x 10
Just the stairmaster saying I did 163 floors which is that building in Dubai.
Will do it again next Wednesday
LOL!
hahaha I thought you were serious and climbed it
@Trenhead3cc that’s a great cardio day. Definitely burnt the calories on this one
Friday: Lower B + Biceps
In 610
Out 655
Quick one this morning. Think a cold is coming on.
Warm up sets not recorded
Lying hamstring curl
2 x 6-10 + AMRAP
64kg x 10
54kg x 10
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 11
Adductor machine
2 x 8-12
49kg x 12
49kg x 12
Single arm machine preacher curl
2 x 8-12
32kg x 11
32kg x 8
Single arm incline cable curl
2 x 8-12 + AMRAP
13.75kg x 11
12.5kg x 10
In 610
Out 655
Quick one this morning. Think a cold is coming on.
Warm up sets not recorded
Lying hamstring curl
2 x 6-10 + AMRAP
64kg x 10
54kg x 10
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 11
Adductor machine
2 x 8-12
49kg x 12
49kg x 12
Single arm machine preacher curl
2 x 8-12
32kg x 11
32kg x 8
Single arm incline cable curl
2 x 8-12 + AMRAP
13.75kg x 11
12.5kg x 10
your training looks like another guy i follow on another forum dude
this is yours?
Training is the same as Dumptrucks , we both sponsored by the same lab. He has a coach and said I could use his training program
i see right thats dumptruck from EVO i follow him there on my alt lol
Monday: Upper A
/Sunday night session. Coz will miss tomorrow
Getting stronger on this workout split over the few weeks I have been doing it.
Loving this bridging / trt cycle with Raptor Labs
Never used GH and trying some Mk667 for the first time can say I’m very happy with the gear and results
150 test pw
100 primo pw
25mg mk667 per day
In 950pm
Out 1035pm
Warm up sets not recorded
Seated row - close grip
1 x 6-10 1 x 8-12
120kg x 9
100kg x 10
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
110kg x 9
100kg x 9
Seated machine chest press - precor
2 x 6-10
100kg x 12
100kg x 10
Machine shoulder press
2 x 8-12
80kg x 10
73kg x 10
Machine seated lateral raise
2 x 8-12 + AMRAP
40kg x 12
40kg x 12
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 12
10kg x 11
/Sunday night session. Coz will miss tomorrow
Getting stronger on this workout split over the few weeks I have been doing it.
Loving this bridging / trt cycle with Raptor Labs
Never used GH and trying some Mk667 for the first time can say I’m very happy with the gear and results
150 test pw
100 primo pw
25mg mk667 per day
In 950pm
Out 1035pm
Warm up sets not recorded
Seated row - close grip
1 x 6-10 1 x 8-12
120kg x 9
100kg x 10
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 8
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
110kg x 9
100kg x 9
Seated machine chest press - precor
2 x 6-10
100kg x 12
100kg x 10
Machine shoulder press
2 x 8-12
80kg x 10
73kg x 10
Machine seated lateral raise
2 x 8-12 + AMRAP
40kg x 12
40kg x 12
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 12
10kg x 11
big chest press 100kg but I think 100kgs to 30kg drop set would do something good
Thursday: Upper B
150test pw
100 primo
25mg Mk677
In 555am
Out 645am
Shit week this week. Had some knee pain and fatigue. Took a couple days off. And skipped the lower days for just this week. Was meant to come yesterday but woke up and saw my car had been broken into.
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 13
93kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
140kg x 7
120kg x 13
Incline smith press
1 x 6-10 1 x 8-12
100 x 10
90kg x 10
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 10
Pec fly
2 x 8-12
100kg x 13
100kg x 11
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 12
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 10
Cross body cable tricep extension
2 x 8-12
11.25kg x 12
11.25kg x 10
150test pw
100 primo
25mg Mk677
In 555am
Out 645am
Shit week this week. Had some knee pain and fatigue. Took a couple days off. And skipped the lower days for just this week. Was meant to come yesterday but woke up and saw my car had been broken into.
Warm up sets not recorded.
Reverse peck fly
2 x 8-12 + AMRAP
93kg x 13
93kg x 10
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
140kg x 7
120kg x 13
Incline smith press
1 x 6-10 1 x 8-12
100 x 10
90kg x 10
Mag grip lat pulldown
2 x 6-10 + AMRAP
100kg x 11
100kg x 10
Pec fly
2 x 8-12
100kg x 13
100kg x 11
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
80kg x 12
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 10
Cross body cable tricep extension
2 x 8-12
11.25kg x 12
11.25kg x 10
mk677 how this treating you bro? you feeling the sleep and hunger
i see training same though
Some numbers are increasing , doing this workout plan for next few more weeks then will change it up.
Sleep has been good, hunger isn’t too bad anymore
I think some muscle pain might be a side effect from the MK677
Wrap or strap the knee
mk677 should be less pain with nutrobal not more
Hopefully that knee is feeling better.
Sorry muscle soreness rather than pain .
Listed side effect. Not referring to the knee pain that’s something else. I had full leg fatigue what more referring to
you gots no hunger?
A little bit more. I take it before bed to minimise the hunger . Wake up hungry tho
thats the worse time for me bro LOL! i get super hungry in bed drives me nuts
I sleep through ok on it. Would expect morning be awake would be worse throughout the day
I cant use mk677 nutrobal due to hunger now
@Trenhead3cc looking into peptides for the knees! has helped me out alot!
Monday: Upper A
150 test pw
100 primo pw
25mg mk667 per day
In 1230pm
Out 115pm
Warm up sets not recorded
Seated row - close grip
1 x 6-10 1 x 8-12
120kg x 10
100kg x 11
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 10
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10
Seated machine chest press - precor
2 x 6-10
107kg x 10
100kg x 10
Machine shoulder press (matrix)
Old machine has gone!
2 x 8-12
73kg x 10
64kg x 12
Machine seated lateral raise
2 x 8-12 + AMRAP
45kg x 13
45kg x 12
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 14
10kg x 10
150 test pw
100 primo pw
25mg mk667 per day
In 1230pm
Out 115pm
Warm up sets not recorded
Seated row - close grip
1 x 6-10 1 x 8-12
120kg x 10
100kg x 11
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 10
90kg x 10
Lat pulldown (semi pronated)
2 x 6-10
110kg x 10
100kg x 10
Seated machine chest press - precor
2 x 6-10
107kg x 10
100kg x 10
Machine shoulder press (matrix)
Old machine has gone!
2 x 8-12
73kg x 10
64kg x 12
Machine seated lateral raise
2 x 8-12 + AMRAP
45kg x 13
45kg x 12
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
10kg x 14
10kg x 10
Killer workout
Tuesday Lower A + Biceps
Some numbers have increased, loving the workout plans at the moment and growing on very little gear.
In 6am
Out 655
Warm up sets not recorded
Seated leg curl
2 x 6-10 + AMRAP
92.3kg x 10
85.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
150kg x 9
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
300kg x 11
300kg x 8
45 degree hip extension
2 x 6-10
25kg x 14
25kg x 11
Dumbbell preacher curl
2 x 8-12
17.5kg x 12
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 13
32.5kg x 11
Some numbers have increased, loving the workout plans at the moment and growing on very little gear.
In 6am
Out 655
Warm up sets not recorded
Seated leg curl
2 x 6-10 + AMRAP
92.3kg x 10
85.5kg x 10
Hack squat
1 x 6-10 1 x 8-12
150kg x 9
120kg x 11
Leg press - incline
2 x 8-12 + AMRAP
300kg x 11
300kg x 8
45 degree hip extension
2 x 6-10
25kg x 14
25kg x 11
Dumbbell preacher curl
2 x 8-12
17.5kg x 12
17.5kg x 9
Cable hammer curls
2 x 8-12 + AMRAP
32.5kg x 13
32.5kg x 11
good tuesday you did legs and arms?
Thursday: Upper B
150test pw
100 primo
25mg Mk677
In 615am
Out 705am
Warm up sets not recorded.
Reverse peck fly - APXMAX
2 x 8-12 + AMRAP
90kg x 11
85kg x 9
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
130kg x 9
120kg x 11
Incline smith press
1 x 6-10 1 x 8-12
100 x 11
90kg x q10
Mag grip lat pulldown - close grip
2 x 6-10 + AMRAP
80kg x 12
80kg x 10
Pec fly
2 x 8-12
107kg x 12
100kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
73kg x 12
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 10
Cross body cable tricep extension
2 x 8-12
12.5kg x 12
12.5kg x 10
150test pw
100 primo
25mg Mk677
In 615am
Out 705am
Warm up sets not recorded.
Reverse peck fly - APXMAX
2 x 8-12 + AMRAP
90kg x 11
85kg x 9
Chest supported iso-lateral row plate loaded (neutral grip). Total weight
1 x 6-10 1 x 8-12
130kg x 9
120kg x 11
Incline smith press
1 x 6-10 1 x 8-12
100 x 11
90kg x q10
Mag grip lat pulldown - close grip
2 x 6-10 + AMRAP
80kg x 12
80kg x 10
Pec fly
2 x 8-12
107kg x 12
100kg x 10
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
73kg x 12
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 10
Cross body cable tricep extension
2 x 8-12
12.5kg x 12
12.5kg x 10
Friday: Lower B + Biceps
In 600
Out 655
Warm up sets not recorded
Lying hamstring curl (new machine)
2 x 6-10 + AMRAP
63.5kgx 10
60kg x 10
Pendulum squat.
1 x 6-10 1 x 8-12
80kg x 10
70kg x 11
Leg extension
2 x 8-12 + AMRAP
100kg x 12
100kg x 11
Adductor machine
2 x 8-12
49kg x 12
49kg x 11
Single arm machine preacher curl
2 x 8-12
32kg x 12
32kg x 10
Single arm incline cable curl
2 x 8-12 + AMRAP
15kg x 10
12.5kg x 10
Stair master - walking on toes
10min - 40 floors
In 600
Out 655
Warm up sets not recorded
Lying hamstring curl (new machine)
2 x 6-10 + AMRAP
63.5kgx 10
60kg x 10
Pendulum squat.
1 x 6-10 1 x 8-12
80kg x 10
70kg x 11
Leg extension
2 x 8-12 + AMRAP
100kg x 12
100kg x 11
Adductor machine
2 x 8-12
49kg x 12
49kg x 11
Single arm machine preacher curl
2 x 8-12
32kg x 12
32kg x 10
Single arm incline cable curl
2 x 8-12 + AMRAP
15kg x 10
12.5kg x 10
Stair master - walking on toes
10min - 40 floors
Gotta get me a go on the Pendulum Squat.
Love hate relationship with it. Kills me not enjoyable . But feel great after it.
Current weight is 99kg
6ft2
18 months on stage is the goal.
I have a weight cap of 102kg men’s physique , 106kg for classic
I have a bout 5-7percent body fat to lose so need to add about 7-9kg of muscle to be added
Not sure I achieve max weight cap
18 months to stage perfect goal bro! I think you can do this easy @Trenhead3cc
@Trenhead3cc nice work big guy. The stair master 40 floors in 10 min is great.
fantastic work, keep crushing it 
Monday: Upper A
150 test pw
100 primo pw
25mg mk667 per day
In 6am
Out 7am
Warm up sets not recorded
Seated row - close grip
1 x 6-10 1 x 8-12
120kg x 11
100kg x 12
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 11
90kg x 11
Lat pulldown (semi pronated)
2 x 6-10
110kg x 11
100kg x 10
Seated machine chest press - precor
2 x 6-10
107kg x 11
100kg x 10
Machine shoulder press (matrix)
Old machine has gone!
2 x 8-12
73kg x 12
64kg x 12
Machine seated lateral raise
2 x 8-12 + AMRAP
45kg x 14
45kg x 12
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
12.5kg x 13
12.5kg x 10
Flexed arm hang leg raises
150 test pw
100 primo pw
25mg mk667 per day
In 6am
Out 7am
Warm up sets not recorded
Seated row - close grip
1 x 6-10 1 x 8-12
120kg x 11
100kg x 12
Incline chest press iso machine - weight total
1 x 6-10 1 x 8-12
110kg x 11
90kg x 11
Lat pulldown (semi pronated)
2 x 6-10
110kg x 11
100kg x 10
Seated machine chest press - precor
2 x 6-10
107kg x 11
100kg x 10
Machine shoulder press (matrix)
Old machine has gone!
2 x 8-12
73kg x 12
64kg x 12
Machine seated lateral raise
2 x 8-12 + AMRAP
45kg x 14
45kg x 12
Crossbody cable tricep extension
Single arm
2 x 8-12 + AMRAP
12.5kg x 13
12.5kg x 10
Flexed arm hang leg raises
The rows are my thang bro i really get the deep squeeze
@Trenhead3cc solid routine right here bro!
@Trenhead3cc Legit updates man.....keep going.........
Bit of a shuffle around this week
Blood work tomorrow morning
Yesterday quick leg session - not recorded.
: Upper B
150test pw
100 primo
25mg Mk677
In 555am
Out 705am
Warm up sets not recorded.
Reverse peck fly - matrix
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
140kg x 10
120kg x 10
Incline smith press
1 x 6-10 1 x 8-12
100 x 12
90kg x 10
Mag grip lat pulldown - close grip
2 x 6-10 + AMRAP
90kg x 13. (Too many went to light)
90kg x 10
Pec fly
2 x 8-12
107kg x 12
107kg x 9
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
73kg x 12
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 10
Cross body cable tricep extension
2 x 8-12
12.5kg x 12
12.5kg x 10
Flexed arm hang into leg raises
16
12
Blood work tomorrow morning
Yesterday quick leg session - not recorded.
: Upper B
150test pw
100 primo
25mg Mk677
In 555am
Out 705am
Warm up sets not recorded.
Reverse peck fly - matrix
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
140kg x 10
120kg x 10
Incline smith press
1 x 6-10 1 x 8-12
100 x 12
90kg x 10
Mag grip lat pulldown - close grip
2 x 6-10 + AMRAP
90kg x 13. (Too many went to light)
90kg x 10
Pec fly
2 x 8-12
107kg x 12
107kg x 9
Machine shoulder press (neutral grip)
1 x 6-10 + AMRAP
73kg x 12
Lying cuff cable lateral raise
2 x 8-12
10kg x 12
10kg x 10
Cross body cable tricep extension
2 x 8-12
12.5kg x 12
12.5kg x 10
Flexed arm hang into leg raises
16
12
I like your shoulder press be careful though @Trenhead3cc
No training ,
Done my fasted bloods this morning
New cycle looks to be in couple weeks
All @Raptor Labs sweet nectar
Per week
600mg Raptor Sust
300mg Deca
450mg Eq
25mg proviron per day.
25mg mk677 per day.
This ratio of Eq seems to work for me in the past. Will do bloods and assess
Looking for a big bulk into our Aussie winter
And wanting to try this cycle going to be very hungry!
Done my fasted bloods this morning
New cycle looks to be in couple weeks
All @Raptor Labs sweet nectar
Per week
600mg Raptor Sust
300mg Deca
450mg Eq
25mg proviron per day.
25mg mk677 per day.
This ratio of Eq seems to work for me in the past. Will do bloods and assess
Looking for a big bulk into our Aussie winter
And wanting to try this cycle going to be very hungry!
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