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Approved Log My Ongoing Cycle Journey Log

Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
 
Hack squat 💪
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
danger with this level fo training dude you pushing that shoulder
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
Overhead extension gives shuch a great pump for tricep.
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc Excellent work, man. This is some Sensational volume.
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc Bro, this a championship training session.
much love EF family support you!
 
MUSTANG_18 said:
danger with this level fo training dude you pushing that shoulder
Click to expand...
It’s not my pb weight or anything. It’s a slow controlled rep. Not going to heavy.
But thinking of taking the press out soon been in my workouts for a long time
 
abolone said:
how do you find Proviron ?
Click to expand...
Proviron seems to be ok, it’s hard for me to judge exactly. But I’m horny as anything, seems to have kept my balls from turning into raisins . Overall I’m feeling pretty good
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc bros looking good on this. overhead triceps rope extensions are on point
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc Excellent job on this update. Your different exercises are looking fantastic.
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc Nice job, man. I like this workout.

I bet your upper body was sore. After that one, it looks brutal.
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc You are doing an amazing job.

I love the different exercises you're doing, and that's pretty strong weight as well.
 
SteveMobsterG said:
Cue BM... what no tren for Trenhead? lol
Click to expand...
Nah haha. (To be fair I signed up as gearhead3cc, got rejected on evo for name. At 12am said change it to trenhead3cc and to also be fair never planned on being anything more than a lurker, woulda picked a better name otherwise)
 
Pull

This was a quick lunch break session as my kids fckd my plans this morning before work.

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 11
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
9
6
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 11
60kg x 9
60kg x 7
Bent over Dumbbell rows (3 x 8-12)
50kg x 9
50kg x 8
45kg x 8
Straight bar pull downs (3 x 10-15)
32.5kg x 15
32.5kg x 12
32.5kg x 11
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 8
40kg x 6
Hammer rope curls (3 x 10-15)
28.75kg x11
25kg x 11
25kg x 11

Straight Olympic bar behind back wrist rolls until failure smashes the forearms
3 x sets to failure
 

Attachments

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Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc putting some good work in man.
 
This morning I woke up very congested
No flem or snot, just airways blocked.

Went to the gym and just sat in the sauna for 30min

Feel much better

Also got some Glutathione coming from @Raptor Labs❤️
Should land today with Anadrol which I will add soon
 
Trenhead3cc said:
Pull

This was a quick lunch break session as my kids fckd my plans this morning before work.

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 11
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
9
6
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 11
60kg x 9
60kg x 7
Bent over Dumbbell rows (3 x 8-12)
50kg x 9
50kg x 8
45kg x 8
Straight bar pull downs (3 x 10-15)
32.5kg x 15
32.5kg x 12
32.5kg x 11
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 8
40kg x 6
Hammer rope curls (3 x 10-15)
28.75kg x11
25kg x 11
25kg x 11

Straight Olympic bar behind back wrist rolls until failure smashes the forearms
3 x sets to failure
Click to expand...
big big training to failure and that with being sick?
 
Trenhead3cc said:
Push

Start of Week 4
Not feeling 100percent and throughout the day getting some congestion.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 13
100kg x 11
93kg x 11
Incline smith press (3 x 8-12)
100kg x 11
100kg x 9
90kg x 10
Shoulder machine press (3 x 8-12reps)
60kg x 14
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x13
90kg x 11
90kg x 9
Machine seated Lateral raises (3 x 10-15)
50kg x 15
50kg x 12
50kg x 10
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
Great workout here
 
Trenhead3cc said:
Pull

This was a quick lunch break session as my kids fckd my plans this morning before work.

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 11
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
9
6
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 11
60kg x 9
60kg x 7
Bent over Dumbbell rows (3 x 8-12)
50kg x 9
50kg x 8
45kg x 8
Straight bar pull downs (3 x 10-15)
32.5kg x 15
32.5kg x 12
32.5kg x 11
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 8
40kg x 6
Hammer rope curls (3 x 10-15)
28.75kg x11
25kg x 11
25kg x 11

Straight Olympic bar behind back wrist rolls until failure smashes the forearms
3 x sets to failure
Click to expand...
@Trenhead3cc Good going man....solid work.........
 
Legs/lower

Woke up one nostril airway completely blocked the other was fine.

Feels more sinus . Body isn’t too sore except the head and being able to breathe at 100percent


Won’t be able to train next couple of days
Needed to get something done. Sanitised all the machines thoroughly afterwards

Didn’t record the numbers after first couple sets because was a few reps down and struggling on the last couple.

Probably Needed to rest but needed to come for mental health
 
Trenhead3cc said:
Legs/lower

Woke up one nostril airway completely blocked the other was fine.

Feels more sinus . Body isn’t too sore except the head and being able to breathe at 100percent


Won’t be able to train next couple of days
Needed to get something done. Sanitised all the machines thoroughly afterwards

Didn’t record the numbers after first couple sets because was a few reps down and struggling on the last couple.

Probably Needed to rest but needed to come for mental health
Click to expand...
you doing some of that breathing exercises i been reading about bro?
and gotta hella boost the vitamins
 
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
get pics up with this training
we want to see how you are after sickness
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc It's amazing, workout right here. And I like your cycle setup will be interesting to see how you do. I'm sure your appetite is crazy.
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc A good job training. This hardcore workout.

you are EF champion true iron man
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc Bros this, a good workout for sure. And good commitment over the weekend.
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc EF family in the house! Another fantastic workout. You are a machine.
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc Iron brother. This is a hardcore training session. Saw the amount of volume and you're pushing things hard.
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc Week Five is definitely looking good so far. You are a true iron champion.
 
stevesmi said:
@Trenhead3cc It's amazing, workout right here. And I like your cycle setup will be interesting to see how you do. I'm sure your appetite is crazy.
Click to expand...
Appetite isn’t too crazy anymore but I can down the food no dramas
 
Pull

Still not 100 percent but on the mend, woke up with some breathability.
No cardio. Will make sure some is in tomorrow.

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
Close grip (mag grip) lat pull downs (8-12)
80kg x 14
80kg x 12
80kg x 10
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 12
60kg x 10
60kg x 9
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Close grip cable row
100kg x 10
100kg x 8
100kg x 6
Preacher curl machine
45kg x 12
45kg x 10
45kg x 7
Hammer rope curls (3 x 10-15)
25kg x12
25kg x 11
25kg x 10
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 12
60kg x 10
60kg x 9
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc solid work here bro!
 
Trenhead3cc said:
Pull

Still not 100 percent but on the mend, woke up with some breathability.
No cardio. Will make sure some is in tomorrow.

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
Close grip (mag grip) lat pull downs (8-12)
80kg x 14
80kg x 12
80kg x 10
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 12
60kg x 10
60kg x 9
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Close grip cable row
100kg x 10
100kg x 8
100kg x 6
Preacher curl machine
45kg x 12
45kg x 10
45kg x 7
Hammer rope curls (3 x 10-15)
25kg x12
25kg x 11
25kg x 10
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 12
60kg x 10
60kg x 9
Click to expand...
@Trenhead3cc Numbers look good bro.....
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
@Trenhead3cc cant beat a good push day! Nice work
 
Trenhead3cc said:
Pull

Still not 100 percent but on the mend, woke up with some breathability.
No cardio. Will make sure some is in tomorrow.

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
Close grip (mag grip) lat pull downs (8-12)
80kg x 14
80kg x 12
80kg x 10
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 12
60kg x 10
60kg x 9
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Close grip cable row
100kg x 10
100kg x 8
100kg x 6
Preacher curl machine
45kg x 12
45kg x 10
45kg x 7
Hammer rope curls (3 x 10-15)
25kg x12
25kg x 11
25kg x 10
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 12
60kg x 10
60kg x 9
Click to expand...
you have to do breath work bro i tried it helped after being sick
 
Trenhead3cc said:
Push

Start of Week 5

Still not 100 percent. But on the mend
Numbers were up on flys but dropped a bit accross the rest of the workout especially compound exercises where good breathing technique is important.

Body weight dropped about 1.5kg fasted this week.

Sust 600mg
Deca 300mg
Eq 450mg
Proviron 25mg a day
Mk677 25mg a day

Seated machine cable flyes (3 x 10-15)
100kg x 17
100kg x 15
100kg x 13
Incline smith press (3 x 8-12)
100kg x 10
100kg x 7
90kg x 10
Shoulder machine press (3 x 8-12reps)
Controlled lighter weight not going too heavy.
60kg x 13
60kg x 12
60kg x 11
Flat machine press (3 x 8-12
90kg x10
90kg x 8
90kg x 6
Machine seated Lateral raises (3 x 10-15)
50kg x 16
50kg x 14
50kg x 12
Triceps pushdowns v bar bar (3 x 10-15)
40kg x 12
36.25kg x 12
36.25kg x 10
Overhead triceps rope extensions (3 x 10-15)
15kg x 15
15kg x 12
15kg x 10
Click to expand...
Nice job on the push day 💪
 
Legs/lower

Warm up sets not recorded

Leg curl 3 x 10-15
60kg x 13
60kg x 12
60kg x 10
Hack squat. 3 x 8-12
160kg x 12
160kg x 9
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 10
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
20min
 
Trenhead3cc said:
Legs/lower

Warm up sets not recorded

Leg curl 3 x 10-15
60kg x 13
60kg x 12
60kg x 10
Hack squat. 3 x 8-12
160kg x 12
160kg x 9
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 10
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
20min
Click to expand...
Strong hacks bro 🦍
 
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
 
Trenhead3cc said:
Feel like my chest hasn’t been getting enough attention and is my weakest part
So this is an extra session in the mix

Incline dumbell press
27.5kg x 12
42.5kg x 12
42.5kg x 8
37.5kg x 10
37.5kg x 7

Standing Decline cable flies weight per side
16.25kg x 20
21.25kg x 13
21.25kg x 11
16.25kg x 12

Close grip smith bench
50kg x 20
80kg x 10
80kg x 9
50kg x 19

Reverse cable curls
25kg x 15
25kg x 13
25kg x 12

Overhead tricep extension. (Ropes)
15kg x 18
15kg x 16
15kg x 15

Front delt raises - single dumbell seated. Charles glass variation
17.5kg x 16
17.5kg x 15
17.5kg x 12
Click to expand...
for sure wide grip bench to add here bro
RoidRage69 said:
Do some wide grip bench if you really want to target pecs.
Click to expand...
 
Legs/lower

Warm up sets not recorded

Upped the weight on the hack squat so new pb. Will keep pushing.

Seated leg curl 3 x 10-15
85.5kg x 15
85.5kg x 13
85.5kg x 10
Hack squat. 3 x 8-12
170kg x 9
160kg x 12
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 11
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
15min
 
Trenhead3cc said:
Legs/lower

Warm up sets not recorded

Upped the weight on the hack squat so new pb. Will keep pushing.

Seated leg curl 3 x 10-15
85.5kg x 15
85.5kg x 13
85.5kg x 10
Hack squat. 3 x 8-12
170kg x 9
160kg x 12
120kg x 12
Hip Adductors 3 x 8-12
49kg x 13
49kg x 11
49kg x 9
Hip extension x 3 - 25kg plate
16
15
14
Leg extension 3 x 10-15
82.5kg x 14
82.5kg x 12
82.5kg x 11
Standing Calf raises 4 x 15-20
145kg x 15
135kg x 15
125kg x 15
115kg x 14

Stairmaster
15min
Click to expand...
you can up stair master or that your max bro?
 
PUSH
  • Start of Week 6

Only the best @Raptor Labs
  • Sust 600mg
  • Deca 300mg
  • Eq 450mg
  • Proviron 25mg a day
  • Mk677 25mg a day (about to drop)
  • Anadrol 50mg a day
  • Tbol 20mg a day

  • Seated machine cable flyes (3 x 10-15)
  • 70kg x 12
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10
  • Incline dumbell press
  • 30kg x 12
  • 42.5kg x 11
  • 42.5kg x 7
  • 30kg x 10
  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15
  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 12
  • 55kg x 10
  • 50kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 17.5kg x 12
  • 17.5kg x 10
  • Machine Front raises palms up arms meeting for upper pec squeeze
  • 25kg x 18
  • 30kg x 14
  • 30kg x 12
 
Trenhead3cc said:
PUSH
  • Start of Week 6

Only the best @Raptor Labs
  • Sust 600mg
  • Deca 300mg
  • Eq 450mg
  • Proviron 25mg a day
  • Mk677 25mg a day (about to drop)
  • Anadrol 50mg a day
  • Tbol 20mg a day

  • Seated machine cable flyes (3 x 10-15)
  • 70kg x 12
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10
  • Incline dumbell press
  • 30kg x 12
  • 42.5kg x 11
  • 42.5kg x 7
  • 30kg x 10
  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15
  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 12
  • 55kg x 10
  • 50kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 17.5kg x 12
  • 17.5kg x 10
  • Machine Front raises palms up arms meeting for upper pec squeeze
  • 25kg x 18
  • 30kg x 14
  • 30kg x 12
Click to expand...
how you like deca with eq? sides?
 
the_alcatraz said:
how you like deca with eq? sides?
Click to expand...
So far not bad at all , I’m taking proviron .
Have a little bit of back acne. Did get a few get heads on them but increased to daily injections and that’s subsided.
 
Trenhead3cc said:
PUSH
  • Start of Week 6

Only the best @Raptor Labs
  • Sust 600mg
  • Deca 300mg
  • Eq 450mg
  • Proviron 25mg a day
  • Mk677 25mg a day (about to drop)
  • Anadrol 50mg a day
  • Tbol 20mg a day

  • Seated machine cable flyes (3 x 10-15)
  • 70kg x 12
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10
  • Incline dumbell press
  • 30kg x 12
  • 42.5kg x 11
  • 42.5kg x 7
  • 30kg x 10
  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15
  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 12
  • 55kg x 10
  • 50kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 17.5kg x 12
  • 17.5kg x 10
  • Machine Front raises palms up arms meeting for upper pec squeeze
  • 25kg x 18
  • 30kg x 14
  • 30kg x 12
Click to expand...
Nice session brother, your flys are crazy strong
 
Pull

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
9
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 14
80kg x 12
80kg x 10
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 13
60kg x 12
60kg x 11
Bent over Dumbbell rows (3 x 8-12)
50kg x 9
50kg x 8
50kg x 6
Straight Barbell curls (3x 8-12)
40kg x 12
40kg x 8
40kg x 6
Hammer rope curls (3 x 10-15)
28.25kg x12
28.25kg x 11
25kg x 10
 
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
 

Attachments

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Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
lol never seen a chain pic you legit AF bro pushing it
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc This looks fantastic man. Keep up the good work. Really excited to see what kind of progression you continue to get
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc bro all in with the training. i like to see hardcore iron texas style training. prove you the real man
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc Bros. Definitely cool with the chains. I haven't seen that too often in the gym. But it's very effective.
 
SteveMobsterG said:
Did you reply to my 'how much does that chain weigh?' @ me
Click to expand...
I did sorry on evo . Didn’t @SteveMobsterG you sorry. I will weigh them next session. I did carry them from one end of the gym to the other and I think it’s about 20-25kg at a guess . Will confirm
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc You are looking incredible, man. I like the different training that you're doing. Keep up the good work. My favorite is the close grip.
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc you are looking great on this man. decline standing cable flies on wide station are solid. i would love to see more out of you
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc this is some solid training for sure.

cross body tricep extensions and reverse cable curls with straight bar are the way to go. keep up the good work !
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
Nailed this one 💪 you ever try seated Reverse curls utilizing the cable machine with a slight lean back, its tough but an awesome movement.
 
Trenhead3cc said:
Warm ups not included

Mts incline press weight per side. (haven’t done this in awhile)
50kg x 17. (Didn’t expect more than 12)
55kg x 11
50kg x 11
Dips
Body weight x 18
With chain over neck x15 - (see photo)
With chain x 12
With chain x 10

Decline standing cable flies on wide station
Weight per side
15kg x 15
17.5kg x 12
15kg x 14

Close grip cable incline press
21.25kg x 15
21.25kg x 13
21.25kg x 12

Reverse cable curls - straight bar
28.75kg x 17
28.75kg x 15
28.75kg x 13
Cross body tricep extensions
10kg x 8
7.5kg x 12
7.5kg x 10
Click to expand...
@Trenhead3cc solid work right here bro!
 
Noah Wixx said:
Nailed this one 💪 you ever try seated Reverse curls utilizing the cable machine with a slight lean back, its tough but an awesome movement.
Click to expand...
Nah haven’t bro, might give that a go
 
6 weeks down on the cycle
The long esters into full saturation now
@Raptor Rep

600 sus per week
450 eq per week
300 deca per week
25mg proviron per day
25mg mk677 ( 3 days left then cycling off)
50mg Anadrol per day (2 weeks down)
20mg Tbol per day (2 weeks down)

Strength is going well, ready to up a couple weights next session.

Weight 101kg

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 15
80kg x 12
80kg x 11
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 14
60kg x 13
60kg x 11
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 9
40kg x 6
Hammer rope curls (3 x 10-15)
25kg x14
25kg x 12
25kg x 11
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 14
60kg x 12
60kg x 11
 
Trenhead3cc said:
6 weeks down on the cycle
The long esters into full saturation now
@Raptor Rep

600 sus per week
450 eq per week
300 deca per week
25mg proviron per day
25mg mk677 ( 3 days left then cycling off)
50mg Anadrol per day (2 weeks down)
20mg Tbol per day (2 weeks down)

Strength is going well, ready to up a couple weights next session.

Weight 101kg

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 15
80kg x 12
80kg x 11
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 14
60kg x 13
60kg x 11
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 9
40kg x 6
Hammer rope curls (3 x 10-15)
25kg x14
25kg x 12
25kg x 11
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 14
60kg x 12
60kg x 11
Click to expand...
done and dusted bro hammers with the rope i get a mighty pump from ti
 
6 weeks in must be feeling Amazing!!
Hows the strength gains, anadrol and deca would be working wonders man he'll yea!!!
 
Trenhead3cc said:
6 weeks down on the cycle
The long esters into full saturation now
@Raptor Rep

600 sus per week
450 eq per week
300 deca per week
25mg proviron per day
25mg mk677 ( 3 days left then cycling off)
50mg Anadrol per day (2 weeks down)
20mg Tbol per day (2 weeks down)

Strength is going well, ready to up a couple weights next session.

Weight 101kg

Warm ups not recorded

Rear delt machine flys. (3 x8-12)
86kg x 14
86kg x 12
86kg x 10
Pull-ups body weight overhand ( 4 x AMRAP )
15
11
8
6
Close grip (mag grip) lat pull downs (8-12)
80kg x 15
80kg x 12
80kg x 11
Straight Barbell rows chest supported horizontal (3 x 6-10)
60kg x 14
60kg x 13
60kg x 11
Straight bar pull downs (3 x 10-15)
36.25 x 16
36.25kg x 12
32.5kg x 12
Straight Barbell curls (3x 8-12)
40kg x 14
40kg x 9
40kg x 6
Hammer rope curls (3 x 10-15)
25kg x14
25kg x 12
25kg x 11
Underhand grip pull downs focusing on biceps. Slow movement , 2 second hold/squeeze at full contraction .
Find this works my core really well also.
60kg x 14
60kg x 12
60kg x 11
Click to expand...
@Trenhead3cc detailed updates are good man......keep shining........
 
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
 
Trenhead3cc said:
Push

Slept in. Opted for extra hour sleep and went to gym on lunch break .

@Raptor Rep

Seated machine cable flyes (3 x 10-15)
  • 59kg x 20
  • 107kgx 14
  • 107kg x 12
  • 100kg x 10

  • Incline smith press (3 x 8-12)
  • 50kg x 16
  • 110kg x 7
  • 90kg x 15
  • 90kg x 10

  • Shoulder machine press (3 x 8-12reps)
  • Lowered the weight - injury prevention. Slow reps - move to dumbbells or different machine next time
  • 50kg x 15
  • 50kg x 15
  • 50kg x 15

  • Flat machine press (3 x 8-12
  • 90kg x 13
  • 90kg x 12
  • 90kg x 10
  • Machine seated Lateral raises (3 x 10-15)
  • 55kg x 20
  • 60kg x 10
  • 60kg x 13
  • Triceps pushdowns straight bar (3 x 10-15)
  • 40kg x 15
  • 40kg x 12
  • 36.25kg x 12
  • Overhead triceps rope extensions (3 x 10-15)
  • 17.5kg x 18
  • 20kg x 14
  • 20kg x 11
Click to expand...
you know you not supported to copy paste logs? @Trenhead3cc
@Raptor Rep @Raptor Rep clean this up with your log team
 
MUSTANG_18 said:
you know you not supported to copy paste logs? @Trenhead3cc
@Raptor Rep @Raptor Rep clean this up with your log team
Click to expand...
If my log on evo counts or this one counts to @Raptor Labs @Raptor Rep what does that matter ? Also I spoke to Eddie on evo way back he said even tho it’s copy and paste it counts for 1.5 log . I was one of first aussies to start on here logging.

Also I don’t get this why no copy and paste. If we engage and reply to people on our logs how is it then copy and paste? The logs are different. The training is the training. Am I supposed to log less on both and alternate? Or make shit up? Not trying to be negative here but this expection makes no sense whatsoever
 
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