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Haha You got it bro.Thanks brother!! Still maintaining strength during minicut!!! Lets see how long i can keep pushing that weight
Approved Log My testosterone, primobolan and HGH Bulking Cycle Log
- Thread starter Ratatata
- Start date
but still you trying hard bro
Upper body day
Incline smith machine chest press
Warm up: 50kg- 10 rep
Warm up: 90kg- 6 rep
Set 1: 110kg- 6rep
Set 2: 110kg 5rep
Set 3: 110kg-5rep
Seated neutral mag grip cable row
Set 1: 100kg- 13rep
Set 2: 100kg- 12rep
Set 3: 100kg-11rep
Hammer strength iso lateral dy row
Set 1: 45kg- 12rep
Set 2: 45kg- 12rep
Set 3: 45kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 12rep
Set 2: 62.5kg- 9rep
Set 3: 62.5kg- 7 rep
Myo rep bend over rear delt row
20kg- 20rep, 20 sec rest 13rep 20 sec rest 11rep
Had poor sleep last night not so impressive incline press rest everything went sweet!!!
Incline smith machine chest press
Warm up: 50kg- 10 rep
Warm up: 90kg- 6 rep
Set 1: 110kg- 6rep
Set 2: 110kg 5rep
Set 3: 110kg-5rep
Seated neutral mag grip cable row
Set 1: 100kg- 13rep
Set 2: 100kg- 12rep
Set 3: 100kg-11rep
Hammer strength iso lateral dy row
Set 1: 45kg- 12rep
Set 2: 45kg- 12rep
Set 3: 45kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 12rep
Set 2: 62.5kg- 9rep
Set 3: 62.5kg- 7 rep
Myo rep bend over rear delt row
20kg- 20rep, 20 sec rest 13rep 20 sec rest 11rep
Had poor sleep last night not so impressive incline press rest everything went sweet!!!
Nice variation on the grips. Proud of you on that.
I like this workout
Poor sleep will do that man but you still got a great session in.
Trying to build to 10rep, didn’t manage time to nap durinb day went busy at work!!
Thanks!!!
I usually try to get little nap but went buy cuz of work!! Usually i try to schedule 8 hour sleep.
Thanks brother, pushing hard to make every set count!!
Myo training is bit time saving.
I will keep that in mind!! Good to know!! Thanks!!
Thanks!!
I will once get free time from work.
Thanks allot
Thanks brother!!Very nicely done on upper day
Thanks!!
Side delt and arms
Had very little time frame for today’s session so smashed everything amrap with moderate weight
Lying incline dumbbell side raise superset to standing side raise
4 set of 7.5kg amrap
Straight bar tricep pushdown to straight bar over head press
4 set of 36.5kg amrap
Cable preacher curl
3 set of 60kg amrap
Myo rep barbell reverse curl
3 set of 25kg 20sec rest between set.
Had really small time frame for today session smashed everything amrap in less than 30min.
Had very little time frame for today’s session so smashed everything amrap with moderate weight
Lying incline dumbbell side raise superset to standing side raise
4 set of 7.5kg amrap
Straight bar tricep pushdown to straight bar over head press
4 set of 36.5kg amrap
Cable preacher curl
3 set of 60kg amrap
Myo rep barbell reverse curl
3 set of 25kg 20sec rest between set.
Had really small time frame for today session smashed everything amrap in less than 30min.
@Ratatata Good updates bro......
fast training but good bro
Training is on point
Leg day- 2
Hammer strength pause hip adduction
Warm up- 75kg-12rep
Set 1: 112.5kg- 16rep
Set 2: 115kg- 14rep
Set 3: 115kg-12rep
Seated leg curl
Set 1: 65kg- 14rep
Set 2: 65kg-12rep
Set 3: 61kg- 12 rep
Single leg, 45* leg press
Set 1: 60kg- 9 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 8 rep
Leg extension 1- 1/2 rep at top and bottom
Set 1: 47kg- amrap
Set 2: 49.5kg- amrap
Set 3: 52kg- amrap
My quad was burning after this exercise something different i never tried. I am confident my quad will be sore tomorrow
Hammer strength pause hip adduction
Warm up- 75kg-12rep
Set 1: 112.5kg- 16rep
Set 2: 115kg- 14rep
Set 3: 115kg-12rep
Seated leg curl
Set 1: 65kg- 14rep
Set 2: 65kg-12rep
Set 3: 61kg- 12 rep
Single leg, 45* leg press
Set 1: 60kg- 9 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 8 rep
Leg extension 1- 1/2 rep at top and bottom
Set 1: 47kg- amrap
Set 2: 49.5kg- amrap
Set 3: 52kg- amrap
My quad was burning after this exercise something different i never tried. I am confident my quad will be sore tomorrow
Your quad should be burning broLeg day- 2
Hammer strength pause hip adduction
Warm up- 75kg-12rep
Set 1: 112.5kg- 16rep
Set 2: 115kg- 14rep
Set 3: 115kg-12rep
Seated leg curl
Set 1: 65kg- 14rep
Set 2: 65kg-12rep
Set 3: 61kg- 12 rep
Single leg, 45* leg press
Set 1: 60kg- 9 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 8 rep
Leg extension 1- 1/2 rep at top and bottom
Set 1: 47kg- amrap
Set 2: 49.5kg- amrap
Set 3: 52kg- amrap
My quad was burning after this exercise something different i never tried. I am confident my quad will be sore tomorrow
means you HARDCORE
@Ratatata solid work right here!
My legs r sore today, it definitely was fun doing high volume repsYour quad should be burning bro
means you HARDCORE
Thanks brother!!
Chest and back day
Seated incline chest flies
Warm up- 25kg: 12 rep
Set 1: 40kg-16rep
Set 2: 42kg-12rep
Set 3: 42kg-11
Wide d handle cable lat pulldown
Set 1: 70kg-16rep
Set 2: 72.5kg- 13rep
Set 3: 72.5kg- 12rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 15rep
Set 2: 62.5kg each- 11rep
Set 3: 62.5kg each- 11rep
Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 57.5kg each- 5rep
reverse peck dec rear delt fly
Set 1: 61 kg- 15rep
Set 2: 61kg- 12rep
Set 3: 61kg-12rep
Was good session really enjoyed today session. Some post training back selfie
Seated incline chest flies
Warm up- 25kg: 12 rep
Set 1: 40kg-16rep
Set 2: 42kg-12rep
Set 3: 42kg-11
Wide d handle cable lat pulldown
Set 1: 70kg-16rep
Set 2: 72.5kg- 13rep
Set 3: 72.5kg- 12rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 15rep
Set 2: 62.5kg each- 11rep
Set 3: 62.5kg each- 11rep
Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 57.5kg each- 5rep
reverse peck dec rear delt fly
Set 1: 61 kg- 15rep
Set 2: 61kg- 12rep
Set 3: 61kg-12rep
Was good session really enjoyed today session. Some post training back selfie
Attachments
i have to say your back is VERY thick bro at least as wide as many prosChest and back day
Seated incline chest flies
Warm up- 25kg: 12 rep
Set 1: 40kg-16rep
Set 2: 42kg-12rep
Set 3: 42kg-11
Wide d handle cable lat pulldown
Set 1: 70kg-16rep
Set 2: 72.5kg- 13rep
Set 3: 72.5kg- 12rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 15rep
Set 2: 62.5kg each- 11rep
Set 3: 62.5kg each- 11rep
Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 57.5kg each- 5rep
reverse peck dec rear delt fly
Set 1: 61 kg- 15rep
Set 2: 61kg- 12rep
Set 3: 61kg-12rep
Was good session really enjoyed today session. Some post training back selfie
Thanks allot that means a lot!!
shoulder and arms day
Strict dumbell curl to hammer curl
Set 1: 12.5kg- 15 rep+6rep
Set 2: 12.5kg- 15rep+ 5rep
Set 3: 12.5kg- 13 rep+ 5rep
Set 4: 12.5kg- 12 rep+5rep
Hammer strength shoulder press
Set 1: 40kg each- 12 rep
Set 2: 45kg each- 8rep
Set 3: 45kg each- 7 rep
Set 4: 40kg each- 7rep
Long rope tricep push down to overhead extension
Set 1: 28.75kg- 10+ 5
Set 2: 25kg- 11+4
Set 3: 25kg- 8+ 4
Set 4: 25kg- 8+4
Lying side lateral raises
Set 1: 20kg- 15rep
Set 2: 20kg- 13 rep
Set 3: 20kg- 12 rep
Was a solid session strength still going up while on low dosage of test and gh!!! Luving this maintenance and health phase.
Strict dumbell curl to hammer curl
Set 1: 12.5kg- 15 rep+6rep
Set 2: 12.5kg- 15rep+ 5rep
Set 3: 12.5kg- 13 rep+ 5rep
Set 4: 12.5kg- 12 rep+5rep
Hammer strength shoulder press
Set 1: 40kg each- 12 rep
Set 2: 45kg each- 8rep
Set 3: 45kg each- 7 rep
Set 4: 40kg each- 7rep
Long rope tricep push down to overhead extension
Set 1: 28.75kg- 10+ 5
Set 2: 25kg- 11+4
Set 3: 25kg- 8+ 4
Set 4: 25kg- 8+4
Lying side lateral raises
Set 1: 20kg- 15rep
Set 2: 20kg- 13 rep
Set 3: 20kg- 12 rep
Was a solid session strength still going up while on low dosage of test and gh!!! Luving this maintenance and health phase.
side delt is a big one bro with arms really nice @Ratatata
Bit of helath update guys!!!
Currently suffering from covid and sore throat last 5-6 days haven’t been training trying to get rid of this sickness but it’s taking a while hope to be back on track in nxt 2-3 days. Drinking lots of fluids, keeping myself hydrated. Will update with my training log as soon as i hit my next session. Thanks guys!! Have a great day ahead!!
Currently suffering from covid and sore throat last 5-6 days haven’t been training trying to get rid of this sickness but it’s taking a while hope to be back on track in nxt 2-3 days. Drinking lots of fluids, keeping myself hydrated. Will update with my training log as soon as i hit my next session. Thanks guys!! Have a great day ahead!!
I had covid and influenza b a few weeks back man, dude it sucks..
Speedy recovery rest up
sorry to hear @Ratatata increase water and vitamins D C high get well
Got one of the juicest backs on here brother. Absolute powerhouseChest and back day
Seated incline chest flies
Warm up- 25kg: 12 rep
Set 1: 40kg-16rep
Set 2: 42kg-12rep
Set 3: 42kg-11
Wide d handle cable lat pulldown
Set 1: 70kg-16rep
Set 2: 72.5kg- 13rep
Set 3: 72.5kg- 12rep
Hammer strength iso lateral neutral grip row
Set 1: 60kg each- 15rep
Set 2: 62.5kg each- 11rep
Set 3: 62.5kg each- 11rep
Hammer strength ISO horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 55kg each- 8rep
Set 3: 57.5kg each- 5rep
reverse peck dec rear delt fly
Set 1: 61 kg- 15rep
Set 2: 61kg- 12rep
Set 3: 61kg-12rep
Was good session really enjoyed today session. Some post training back selfie
FACT!Got one of the juicest backs on here brother. Absolute powerhouse
Thanks everyone for all the luv and support!!!
Finally back to training after 2 weeks, never suffered from flu like this for long.
Today was bit of upperbody session to get body moving
Single arm cuff lateral raise
Warm up- 5kg- 15rep
Set 1: 10kg- 17rep
Set 2: 13kg- 13 rep drop to 8kg 6 more rep
Hammer strength fixed lat pulldown
Warm up- 40kg- 15 rep
Set 1: 82kg- 16rep
Set 2: 96kg- 10rep
Single arm dumbell row
Set 1: 42.5kg- 13 rep
Set 2: 42.5kg- 11 rep
Long rope tricep pull down to overhead tricep pushdown
Set 1: 23.5kg- 15rep+ 5 rep
Set 2: 23.5kg- 12rep+5rep
Set 3: 23.5kg- 10rep+5rep
Hammer strength iso lateral wide grip row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11 rep
Set 3: 60kg each- 10 rep
Hammer strength iso lateral shoulder press
Set 1: 40kg each- 11 rep
Set 2: 45kg each- 7rep drop set 35kg each- 3 rep
Low volume session quite happy how’s the weight moving even after 2 week of break jst disappointed i lost like 4kg weight but strength were bit there very happy with overall session
Finally back to training after 2 weeks, never suffered from flu like this for long.
Today was bit of upperbody session to get body moving
Single arm cuff lateral raise
Warm up- 5kg- 15rep
Set 1: 10kg- 17rep
Set 2: 13kg- 13 rep drop to 8kg 6 more rep
Hammer strength fixed lat pulldown
Warm up- 40kg- 15 rep
Set 1: 82kg- 16rep
Set 2: 96kg- 10rep
Single arm dumbell row
Set 1: 42.5kg- 13 rep
Set 2: 42.5kg- 11 rep
Long rope tricep pull down to overhead tricep pushdown
Set 1: 23.5kg- 15rep+ 5 rep
Set 2: 23.5kg- 12rep+5rep
Set 3: 23.5kg- 10rep+5rep
Hammer strength iso lateral wide grip row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11 rep
Set 3: 60kg each- 10 rep
Hammer strength iso lateral shoulder press
Set 1: 40kg each- 11 rep
Set 2: 45kg each- 7rep drop set 35kg each- 3 rep
Low volume session quite happy how’s the weight moving even after 2 week of break jst disappointed i lost like 4kg weight but strength were bit there very happy with overall session
Welcome back brother and solid session to kick off again....let's go!!!
Seems to be doing the rounds this past week on Evo
Cardio not yet but definitely tomorrow on my rest day!
That’s the longest ever sick i have been!
I think it’s common among aussie at this time.
lower body day
Hammer strength pause hip adduction
Warm up- 68kg- 15 rep
Set 1: 103kg- 17 rep
Set 2: 117kg- 12rep
Leg extension
Warm up- 54kg- 12 rep
Set 1: 103kg- 11 rep
Set 2: 105.5kg- 9 rep
Set 3: 108kg- 8 rep
Lying leg curl
Set 1: 53kg- 15 rep
Set 2: 55.5kg- 13 rep
Set 3: 55.5kg-11 rep
Cybex squat press
Set 1: 200kg- 11 rep
Set 2: 220kg- 8 rep
Set 3: 220kg- 7 rep
Hip extension
Set 1: 25kg- 11rep
Set 2: 25kg- 10 rep
Set 3: 25kg- 9 rep
Very happy with over all session strength somewhere around previous lift, glad i pushed those weight after 2 weeks.
Hammer strength pause hip adduction
Warm up- 68kg- 15 rep
Set 1: 103kg- 17 rep
Set 2: 117kg- 12rep
Leg extension
Warm up- 54kg- 12 rep
Set 1: 103kg- 11 rep
Set 2: 105.5kg- 9 rep
Set 3: 108kg- 8 rep
Lying leg curl
Set 1: 53kg- 15 rep
Set 2: 55.5kg- 13 rep
Set 3: 55.5kg-11 rep
Cybex squat press
Set 1: 200kg- 11 rep
Set 2: 220kg- 8 rep
Set 3: 220kg- 7 rep
Hip extension
Set 1: 25kg- 11rep
Set 2: 25kg- 10 rep
Set 3: 25kg- 9 rep
Very happy with over all session strength somewhere around previous lift, glad i pushed those weight after 2 weeks.
This is the 3rd log I have read to day where someone is sick. It really is going around this year.
@Ratatata lower body is good but cyber you can do easy 15 reps imo
@Ratatata awesome work right here bro!
I’d say you got a good pump from this
It’s a flu season in Australia
I was training leg after 2 weeks so left some reps in reserve.
Thanks!
Thanks!!!
Pump was amazing!!
Chest bicep shoulder session
Hammer strength bicep preacher curl
Warm up: 25kg- 15 rep
Set 1: 46kg- 20 rep
Set 2: 60kg- 12 rep
Set 3: 60kg- 10 rep
Seated incline cable chest press
Set 1: 35kg each- 13 rep
Set 2: 35kgeach- 11 rep
Incline dumbbell chest press
Set 1: 35kg- 8 re
Set 2: 35kg- 7 rep
Dumbbell side lateral raise
Set 1: 15kg- 17rep
Set 2: 15kg- 15 rep
Set 3: 15kg- 13 rep
Hammer strength iso horizontal chest press
Set 1: 50kg each- 9 rep
Set 2: 50kg each- 7 rep
Smith machine shoulder press
Set 1: 60kg- 12 rep
Set 2: 60kg- 10 rep
Set 3: 60kg- 9 rep
I had deep tissue massage yesterday, my shoulder blade and traps r swollen today from massage it was brutal sesh, pushed some low volume push and bicep session strength were down cuz of pain in shoulder blade but still moved some decent weight. Thanks everyone
Hammer strength bicep preacher curl
Warm up: 25kg- 15 rep
Set 1: 46kg- 20 rep
Set 2: 60kg- 12 rep
Set 3: 60kg- 10 rep
Seated incline cable chest press
Set 1: 35kg each- 13 rep
Set 2: 35kgeach- 11 rep
Incline dumbbell chest press
Set 1: 35kg- 8 re
Set 2: 35kg- 7 rep
Dumbbell side lateral raise
Set 1: 15kg- 17rep
Set 2: 15kg- 15 rep
Set 3: 15kg- 13 rep
Hammer strength iso horizontal chest press
Set 1: 50kg each- 9 rep
Set 2: 50kg each- 7 rep
Smith machine shoulder press
Set 1: 60kg- 12 rep
Set 2: 60kg- 10 rep
Set 3: 60kg- 9 rep
I had deep tissue massage yesterday, my shoulder blade and traps r swollen today from massage it was brutal sesh, pushed some low volume push and bicep session strength were down cuz of pain in shoulder blade but still moved some decent weight. Thanks everyone
chest growing nicely I bet but swelling that will go down soon.
Back, Hammies rear delt session
Paused rep Tbar row
Warm up- 20kg- 18rep
Warm up- 40kg- 12 rep
Set 1: 60kg- 13 rep
Set 2: 60kg- 11rep
Set 3: 60kg- 11 rep
Under hand grip seated cable row
Set 1: 70kg- 15rep
Set 2: 75kg- 13 rep
Set 3: 80kg- 11 rep
Mayo reps plated loaded iso low row
Set 1: 55 kg each- 11 rep 30 sec rest 6 rep 30 sec rest 6 reps
Barbell 2sec paused rdl
Set 1: 60kg- 10 rep
Set 2: 70kg- 8 rep
Set 3: 70kg- 8 rep
Reverse peck deck fly
Set 1: 45kg- 11 rep
Set 2: 45kg- 10rep
Set 3: 45kg- 8 rep
Short and sweet session during break at my work, back still sore from deep tissue massage but still weight moved nicely. Arms day tomorrow
Paused rep Tbar row
Warm up- 20kg- 18rep
Warm up- 40kg- 12 rep
Set 1: 60kg- 13 rep
Set 2: 60kg- 11rep
Set 3: 60kg- 11 rep
Under hand grip seated cable row
Set 1: 70kg- 15rep
Set 2: 75kg- 13 rep
Set 3: 80kg- 11 rep
Mayo reps plated loaded iso low row
Set 1: 55 kg each- 11 rep 30 sec rest 6 rep 30 sec rest 6 reps
Barbell 2sec paused rdl
Set 1: 60kg- 10 rep
Set 2: 70kg- 8 rep
Set 3: 70kg- 8 rep
Reverse peck deck fly
Set 1: 45kg- 11 rep
Set 2: 45kg- 10rep
Set 3: 45kg- 8 rep
Short and sweet session during break at my work, back still sore from deep tissue massage but still weight moved nicely. Arms day tomorrow
@Ratatata Numbers look amazing bro........Back, Hammies rear delt session
Paused rep Tbar row
Warm up- 20kg- 18rep
Warm up- 40kg- 12 rep
Set 1: 60kg- 13 rep
Set 2: 60kg- 11rep
Set 3: 60kg- 11 rep
Under hand grip seated cable row
Set 1: 70kg- 15rep
Set 2: 75kg- 13 rep
Set 3: 80kg- 11 rep
Mayo reps plated loaded iso low row
Set 1: 55 kg each- 11 rep 30 sec rest 6 rep 30 sec rest 6 reps
Barbell 2sec paused rdl
Set 1: 60kg- 10 rep
Set 2: 70kg- 8 rep
Set 3: 70kg- 8 rep
Reverse peck deck fly
Set 1: 45kg- 11 rep
Set 2: 45kg- 10rep
Set 3: 45kg- 8 rep
Short and sweet session during break at my work, back still sore from deep tissue massage but still weight moved nicely. Arms day tomorrow
cable rows was that followed by planks? you can row and plank would tighten the core crazy style @RatatataBack, Hammies rear delt session
Paused rep Tbar row
Warm up- 20kg- 18rep
Warm up- 40kg- 12 rep
Set 1: 60kg- 13 rep
Set 2: 60kg- 11rep
Set 3: 60kg- 11 rep
Under hand grip seated cable row
Set 1: 70kg- 15rep
Set 2: 75kg- 13 rep
Set 3: 80kg- 11 rep
Mayo reps plated loaded iso low row
Set 1: 55 kg each- 11 rep 30 sec rest 6 rep 30 sec rest 6 reps
Barbell 2sec paused rdl
Set 1: 60kg- 10 rep
Set 2: 70kg- 8 rep
Set 3: 70kg- 8 rep
Reverse peck deck fly
Set 1: 45kg- 11 rep
Set 2: 45kg- 10rep
Set 3: 45kg- 8 rep
Short and sweet session during break at my work, back still sore from deep tissue massage but still weight moved nicely. Arms day tomorrow
Arms and quad
Single arm tricep extension
Set 1: 12.5kg- 16rep
Set 2: 13.5kg- 13rep
Set 3: 13.5kg- 13 rep
Plate loaded preacher curl
Set 1: 35kg- 13 rep
Set 2: 40kg- 9rep
Set 3: 40kg- 8rep
Dumbbell skull crusher
Set 1: 12.5kg each- 15rep
Set 2: 12.5kg each- 12 rep
Set 3: 12.5kg each- 10rep
Machine hammer curl
Set 1: 65kg-10 rep
Set 2: 65kg- 9rep
Set 3: 65kg- 8 rep drop weight 40kg- 6 more rep
Cybex hack squat
Warm up- 40kg- 10 rep
Warm up- 80kg- 10 rep
Set 1: 120kg- 9 rep
Set 2: 120kg- 8rep
Had a good arms session, solid pump , couldn’t go over 2 set in quads, they r still sore and painful from last session being trained after 2 weeks, hopefully nxt week would set or 2. Thanks everyone!!
Single arm tricep extension
Set 1: 12.5kg- 16rep
Set 2: 13.5kg- 13rep
Set 3: 13.5kg- 13 rep
Plate loaded preacher curl
Set 1: 35kg- 13 rep
Set 2: 40kg- 9rep
Set 3: 40kg- 8rep
Dumbbell skull crusher
Set 1: 12.5kg each- 15rep
Set 2: 12.5kg each- 12 rep
Set 3: 12.5kg each- 10rep
Machine hammer curl
Set 1: 65kg-10 rep
Set 2: 65kg- 9rep
Set 3: 65kg- 8 rep drop weight 40kg- 6 more rep
Cybex hack squat
Warm up- 40kg- 10 rep
Warm up- 80kg- 10 rep
Set 1: 120kg- 9 rep
Set 2: 120kg- 8rep
Had a good arms session, solid pump , couldn’t go over 2 set in quads, they r still sore and painful from last session being trained after 2 weeks, hopefully nxt week would set or 2. Thanks everyone!!
very solid arm day but would be great with an arm pic bro
Too similar
Can’t say no for arm pic. Took today during break at my work.
Attachments
huge arm pic @Ratatata
Weapon
love those Adidas trackies too bro
adidas for the winnersWeapon
Was on a sale grabbed fewWeapon
Upper body day
Single arm cuff lateral raise
Warm up- 5kg- 16rep
Set 1: 13kg- 17rep
Set 2: 13kg- 15rep drop to 8kg 8more rep
Hammer strength fixed lat pulldown
Warm up- 54kg- 15 rep
Set 1: 96kg- 13rep
Set 2: 96kg- 12rep
Single arm dumbell row
Set 1: 45kg- 13 rep
Set 2: 45kg- 13rep
Long rope tricep pull down to overhead tricep pushdown
Set 1: 25kg- 15rep+ 5 rep
Set 2: 25kg- 12rep+5rep
Set 3: 25kg- 10rep+5rep
Hammer strength iso lateral wide grip row
Set 1: 65kg each- 13rep
Set 2: 65kg each- 12rep
Set 3: 65kg each- 11rep
Hammer strength iso lateral shoulder press
Set 1: 45kg each- 9rep
Set 2: 45kg each- 7rep drop set 40kg each- 3 rep
Overall very good session, getting close to strength where i was before. Nxt week or week after will be starting my growth phase and upped the ped thinking of doing 300mg test e 300npp and 100dhb weekly slowly titrate up test e and npp as needed and 5iu gh daily.
Single arm cuff lateral raise
Warm up- 5kg- 16rep
Set 1: 13kg- 17rep
Set 2: 13kg- 15rep drop to 8kg 8more rep
Hammer strength fixed lat pulldown
Warm up- 54kg- 15 rep
Set 1: 96kg- 13rep
Set 2: 96kg- 12rep
Single arm dumbell row
Set 1: 45kg- 13 rep
Set 2: 45kg- 13rep
Long rope tricep pull down to overhead tricep pushdown
Set 1: 25kg- 15rep+ 5 rep
Set 2: 25kg- 12rep+5rep
Set 3: 25kg- 10rep+5rep
Hammer strength iso lateral wide grip row
Set 1: 65kg each- 13rep
Set 2: 65kg each- 12rep
Set 3: 65kg each- 11rep
Hammer strength iso lateral shoulder press
Set 1: 45kg each- 9rep
Set 2: 45kg each- 7rep drop set 40kg each- 3 rep
Overall very good session, getting close to strength where i was before. Nxt week or week after will be starting my growth phase and upped the ped thinking of doing 300mg test e 300npp and 100dhb weekly slowly titrate up test e and npp as needed and 5iu gh daily.
@Ratatata have you modded your diet? any updates on it
@Ratatata Putting in solid work bro! Make sure youre putting in recovery work!
Thanks allot!!
Not yet!! Doing intermittent fasting 2 meals a day lots of protein, starting bulk nxt week will add calories and update.
Recovery is very optimal!!
lower body day
pause hip adduction
Warm up- 20kg-15 rep
Set 1: 60kg- 14rep
Set 2: 60kg- 12rep
Leg extension
Warm up- 50kg- 12 rep
Set 1: 100kg- 14rep
Set 2: 100kg- 12rep
Set 3: 100kg- 10rep
Lying leg curl
Set 1: 52.5kg- 12rep
Set 2: 52.5kg- 13 rep
Set 3: 52.5kg-11 rep
Cybex squat press
Set 1: 200kg- 15rep
Set 2: 230kg- 9rep
Set 3: 230kg- 8rep
Hip extension
Set 1: 25kg- 12rep
Set 2: 25kg- 10 rep
Set 3: 25kg- 9 rep
Trained in different gym few different machine than usual gym but session went very well.
pause hip adduction
Warm up- 20kg-15 rep
Set 1: 60kg- 14rep
Set 2: 60kg- 12rep
Leg extension
Warm up- 50kg- 12 rep
Set 1: 100kg- 14rep
Set 2: 100kg- 12rep
Set 3: 100kg- 10rep
Lying leg curl
Set 1: 52.5kg- 12rep
Set 2: 52.5kg- 13 rep
Set 3: 52.5kg-11 rep
Cybex squat press
Set 1: 200kg- 15rep
Set 2: 230kg- 9rep
Set 3: 230kg- 8rep
Hip extension
Set 1: 25kg- 12rep
Set 2: 25kg- 10 rep
Set 3: 25kg- 9 rep
Trained in different gym few different machine than usual gym but session went very well.
Attachments
Juicy legs bro damnnnn
@Ratatata Legs are looking legit bro.....
OMG!!!! look at those quads
dude you so thick and ripped im jealous of your legs
Excited for growth phase with npp nxt week. I want more bigger sets of wheel
Thanks brother!!!
Thanks bro!! Trying best to grow more!!
Chest bicep shoulder day
Hammer strength bicep preacher curl
Warm up: 30kg- 15 rep
Set 1: 58kg- 18rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep
Seated incline cable chest press
Set 1: 36kg each- 15rep
Set 2: 36kg each- 12rep
Incline dumbbell chest press
Set 1: 37.5kg- 8 rep
Set 2: 37.5kg- 7 rep
Dumbbell side lateral raise
Set 1: 15kg- 17rep
Set 2: 15kg- 16rep
Set 3: 15kg- 14rep
Hammer strength iso horizontal chest press
Set 1: 55kg each- 8rep
Set 2: 55kg each- 7 rep
Smith machine shoulder press
Set 1: 70kg- 8rep
Set 2: 70kg- 8 rep dropset 50kg 6 reps
Hammer strength bicep preacher curl
Warm up: 30kg- 15 rep
Set 1: 58kg- 18rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep
Seated incline cable chest press
Set 1: 36kg each- 15rep
Set 2: 36kg each- 12rep
Incline dumbbell chest press
Set 1: 37.5kg- 8 rep
Set 2: 37.5kg- 7 rep
Dumbbell side lateral raise
Set 1: 15kg- 17rep
Set 2: 15kg- 16rep
Set 3: 15kg- 14rep
Hammer strength iso horizontal chest press
Set 1: 55kg each- 8rep
Set 2: 55kg each- 7 rep
Smith machine shoulder press
Set 1: 70kg- 8rep
Set 2: 70kg- 8 rep dropset 50kg 6 reps
Attachments
@Ratatata you are looking very good, every time I see a pic you're growing, arms are bigger and thicker! nice shoulder bump.
posterior chain day
Hammer strength tar row
Set 1: 60kg- 13
Set 2: 60kg- 12 rep
Set3: 60kg- 10rep
Hammer strength wide grip chest supported cable row
Set 1: 61kg- 15 rep
Set 2: 70.5kg- 12 rep
Set 3: 70.5kg- 12 rep
Hip thrust
Set 1: 110kg- 15 rep
Set 2: 110kg- 13 rep
Set 3: 130kg- 10 rep
Under hand cable row
Set 1: 80kg- 16rep
Set 2: 100kg- 10rep dropset 70kg- 6 rep dropset 50kg- 6 rep
Barbell rdl
Set 1: 80kg- 8reps
Set 2: 80kg- 8 reps
Set 3: 80kg- 7 reps
Had a solid posterior chain day. Few days onto my bulk will update with ped and macros thanks all!!
Hammer strength tar row
Set 1: 60kg- 13
Set 2: 60kg- 12 rep
Set3: 60kg- 10rep
Hammer strength wide grip chest supported cable row
Set 1: 61kg- 15 rep
Set 2: 70.5kg- 12 rep
Set 3: 70.5kg- 12 rep
Hip thrust
Set 1: 110kg- 15 rep
Set 2: 110kg- 13 rep
Set 3: 130kg- 10 rep
Under hand cable row
Set 1: 80kg- 16rep
Set 2: 100kg- 10rep dropset 70kg- 6 rep dropset 50kg- 6 rep
Barbell rdl
Set 1: 80kg- 8reps
Set 2: 80kg- 8 reps
Set 3: 80kg- 7 reps
Had a solid posterior chain day. Few days onto my bulk will update with ped and macros thanks all!!
Check those forearms veins brother. Ways impressive workouts my man. Solid volume too
Nice work
@Ratatata posterior ? you mean all butt work? lol
Upper body day!!!
Single arm cuff lateral raise
Warm up- 7kg- 16rep
Set 1: 15kg- 13rep
Set 2: 15kg- 13rep drop to 10kg 6 more rep
Hammer strength fixed lat pulldown
Warm up- 54kg- 15 rep
Set 1: 101kg- 11rep
Set 2: 101kg- 11rep
Single arm dumbell row
Set 1: 47.5kg- 12rep
Set 2: 47.5kg- 11rep
Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 13rep+6rep
Set 2: 25kg- 11rep+7rep
Set 3: 25kg- 10rep+5rep
Hammer strength iso lateral wide grip row
Set 1: 70kg each- 10rep
Set 2: 65kg each- 12rep
Set 3: 65kg each- 10rep
Hammer strength iso lateral shoulder press
Set 1: 45kg each- 9rep
Set 2: 45kg each- 8rep
Had a solid session strength going up food is going up from today bulk has started doing 350test 100dhb for nxt 2 week and add 350npp from week 3. Will update with meal plan tomorrow. Thank you all
Single arm cuff lateral raise
Warm up- 7kg- 16rep
Set 1: 15kg- 13rep
Set 2: 15kg- 13rep drop to 10kg 6 more rep
Hammer strength fixed lat pulldown
Warm up- 54kg- 15 rep
Set 1: 101kg- 11rep
Set 2: 101kg- 11rep
Single arm dumbell row
Set 1: 47.5kg- 12rep
Set 2: 47.5kg- 11rep
Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 13rep+6rep
Set 2: 25kg- 11rep+7rep
Set 3: 25kg- 10rep+5rep
Hammer strength iso lateral wide grip row
Set 1: 70kg each- 10rep
Set 2: 65kg each- 12rep
Set 3: 65kg each- 10rep
Hammer strength iso lateral shoulder press
Set 1: 45kg each- 9rep
Set 2: 45kg each- 8rep
Had a solid session strength going up food is going up from today bulk has started doing 350test 100dhb for nxt 2 week and add 350npp from week 3. Will update with meal plan tomorrow. Thank you all
Attachments
you so thick side arm is like gold bro 350mgs test is low dose for this for sure
Cuffing is a fad
I will slowly tritrate up the dosage!!!
Thanks brother!!!
But i do enjoy them new trend
lower body day!!!!
Hammer strength pause hip adduction
Warm up- 68kg- 15 rep
Set 1: 117kg- 15rep
Set 2: 119.5kg- 13rep
Hammer strength Leg extension
Warm up- 59kg- 12 rep
Set 1: 108kg- 11rep
Set 2: 108kg- 10rep
Set 3: 108kg- 9rep
Lying leg curl
Set 1: 55.5kg-15 rep
Set 2: 55.5kg- 13 rep
Set 3: 55.5kg-11 rep
Cybex squat press
Set 1: 220kg- 11 rep
Set 2: 220kg- 9rep
Set 3: 220kg- 8rep
Hip extension
Set 1: 30kg- 11rep
Set 2: 30kg- 11rep
Set 3: 30kg- 9 rep
Overall very good session strength going up with more food intake. Pump was really amazing. Rest and cardio day tomorrow!!!!
Hammer strength pause hip adduction
Warm up- 68kg- 15 rep
Set 1: 117kg- 15rep
Set 2: 119.5kg- 13rep
Hammer strength Leg extension
Warm up- 59kg- 12 rep
Set 1: 108kg- 11rep
Set 2: 108kg- 10rep
Set 3: 108kg- 9rep
Lying leg curl
Set 1: 55.5kg-15 rep
Set 2: 55.5kg- 13 rep
Set 3: 55.5kg-11 rep
Cybex squat press
Set 1: 220kg- 11 rep
Set 2: 220kg- 9rep
Set 3: 220kg- 8rep
Hip extension
Set 1: 30kg- 11rep
Set 2: 30kg- 11rep
Set 3: 30kg- 9 rep
Overall very good session strength going up with more food intake. Pump was really amazing. Rest and cardio day tomorrow!!!!
Awesome job brother. Looking good.
very smooth leg extensions 108kg thats like 240lbs a lot of weight
Nice leg session
@Ratatata i like this workout. I’m gonna copy it!
@Ratatata looking good bro! Solid work!
Thanks everyone for luv and support!!!
