Approved Log My testosterone, primobolan and HGH Bulking Cycle Log

[Ratatata]

Chest bicep shoulder day

Seated incline cable chest press
Set 1: 37kg each- 13rep
Set 2: 37kg each- 13rep

Hammer strength bicep preacher curl
Warm up: 30kg- 15 rep
Set 1: 62.5kg- 13rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 40kg- 8rep
Set 2: 40kg- 7rep

Hammer strength side lateral raise machine
Set 1: 39kg- 11 rep
Set 2: 39kg- 11 rep
Set 3: 39kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 9 rep
Set 2: 57.5kg each- 6 rep

Smith machine shoulder press
Set 1: 70kg- 8rep
Set 2: 70kg- 8rep
Set 3: 70kg- 6rep

Very solid session calories ramped up to 3500, more carb intake pump was really good. Thanks everyone!!!

 

[the_alcatraz]

Chest bicep shoulder day

Seated incline cable chest press
Set 1: 37kg each- 13rep
Set 2: 37kg each- 13rep

Hammer strength bicep preacher curl
Warm up: 30kg- 15 rep
Set 1: 62.5kg- 13rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 40kg- 8rep
Set 2: 40kg- 7rep

Hammer strength side lateral raise machine
Set 1: 39kg- 11 rep
Set 2: 39kg- 11 rep
Set 3: 39kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 9 rep
Set 2: 57.5kg each- 6 rep

Smith machine shoulder press
Set 1: 70kg- 8rep
Set 2: 70kg- 8rep
Set 3: 70kg- 6rep

Very solid session calories ramped up to 3500, more carb intake pump was really good. Thanks everyone!!!

chest and biceps and shoulders? thats a huge workout bro
you over 250 on protein?

 

[Tiger Salman Khan]

Chest bicep shoulder day

Seated incline cable chest press
Set 1: 37kg each- 13rep
Set 2: 37kg each- 13rep

Hammer strength bicep preacher curl
Warm up: 30kg- 15 rep
Set 1: 62.5kg- 13rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 40kg- 8rep
Set 2: 40kg- 7rep

Hammer strength side lateral raise machine
Set 1: 39kg- 11 rep
Set 2: 39kg- 11 rep
Set 3: 39kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 9 rep
Set 2: 57.5kg each- 6 rep

Smith machine shoulder press
Set 1: 70kg- 8rep
Set 2: 70kg- 8rep
Set 3: 70kg- 6rep

Very solid session calories ramped up to 3500, more carb intake pump was really good. Thanks everyone!!!

@Ratatata Numbers look amazing bro..........

 

[Ratatata]

chest and biceps and shoulders? thats a huge workout bro
you over 250 on protein?

Protein around 260gm atm!!!

@Ratatata Numbers look amazing bro..........

Thank brother!!!

 

[Ratatata]

Tricep and posterior chain day

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 32.5kg- 16rep+ 6 rep
Set 2: 32.5kg- 14rep+6rep
Set 3: 32.5kg- 12rep+6rep


Hammer strength d.y iso lateral row
Set 1: 40kg each- 13 rep
Set 2: 45kg each- 11 rep 30sec rest 6rep

Neutral grip Seated cable row
Set 1: 90kg: 15rep
Set 2: 100kg- 10rep

1 set pull ups- 10rep

Hammer strength chest supported wide grip row
Set 1: 75kg- 11rep
Set 2: 75kg- 10 rep
Set 3: 75kg- 8 rep

Barbell rdl
Set 1: 80kg- 9rep
Set 2: 85kg- 8rep
Set 3: 85kg- 8rep

Hip thrust
Warmup: 100kg- 12rep
Set 1: 130kg- 13rep
Set 2: 150kg- 10rep

Another solid session, strength r going up pumps r incredible already luving this bulk phase.

 

[25homes]

Nice work Bru

 

[MUSTANG_18]

Tricep and posterior chain day

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 32.5kg- 16rep+ 6 rep
Set 2: 32.5kg- 14rep+6rep
Set 3: 32.5kg- 12rep+6rep


Hammer strength d.y iso lateral row
Set 1: 40kg each- 13 rep
Set 2: 45kg each- 11 rep 30sec rest 6rep

Neutral grip Seated cable row
Set 1: 90kg: 15rep
Set 2: 100kg- 10rep

1 set pull ups- 10rep

Hammer strength chest supported wide grip row
Set 1: 75kg- 11rep
Set 2: 75kg- 10 rep
Set 3: 75kg- 8 rep

Barbell rdl
Set 1: 80kg- 9rep
Set 2: 85kg- 8rep
Set 3: 85kg- 8rep

Hip thrust
Warmup: 100kg- 12rep
Set 1: 130kg- 13rep
Set 2: 150kg- 10rep

Another solid session, strength r going up pumps r incredible already luving this bulk phase.

triceps going to be huge on the bulk

 

[the_alcatraz]

Tricep and posterior chain day

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 32.5kg- 16rep+ 6 rep
Set 2: 32.5kg- 14rep+6rep
Set 3: 32.5kg- 12rep+6rep


Hammer strength d.y iso lateral row
Set 1: 40kg each- 13 rep
Set 2: 45kg each- 11 rep 30sec rest 6rep

Neutral grip Seated cable row
Set 1: 90kg: 15rep
Set 2: 100kg- 10rep

1 set pull ups- 10rep

Hammer strength chest supported wide grip row
Set 1: 75kg- 11rep
Set 2: 75kg- 10 rep
Set 3: 75kg- 8 rep

Barbell rdl
Set 1: 80kg- 9rep
Set 2: 85kg- 8rep
Set 3: 85kg- 8rep

Hip thrust
Warmup: 100kg- 12rep
Set 1: 130kg- 13rep
Set 2: 150kg- 10rep

Another solid session, strength r going up pumps r incredible already luving this bulk phase.

I like the pull ups a lot bro but can you do more? or shoulder tight?

 

[Ratatata]

Nice work Bru

Thanks!!

triceps going to be huge on the bulk

Arms shoulders and back is main focus this bulk.

I like the pull ups a lot bro but can you do more? or shoulder tight?

Shoulder blade r bit of issue past few months, doing deep tissue fortnightly getting bit better.

 

[Ratatata]

last 2 training session update

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 30kg- 15rep
Set 2: 30kg- 14rep
Set 3: 30kg- 14 rep

Hammer strength plate loaded preacher curl
Set 1: 30kg- 13 rep
Set 2: 30kg- 11 rep drop set 20kg 6rep 10kg- 8rep

Single leg, leg extension
Set 1: 47kg- 13 rep
Set 2: 49.5kg- 11rep
Set 3: 54kg- 9rep

Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!


30min incline walk

upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 12rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 61- 15 rep
Set 1: 103kg- 11rep
Set 2: 103kg- 10rep

Single arm dumbell row
Set 1: 50kg- 11rep
Set 2: 50kg- 11rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 12rep+5rep
Set 2: 25kg- 12rep+6rep
Set 3: 25kg- 10rep+5rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each- 10rep
Set 3: 70kg each- 9rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 42.5kg each- 9rep

Had a solid session strength r going up, introduced 350mg npp from this week. androgenic load from this week is 350mg test 100mg dhb 350mg npp total of 800mg per week and 5iu gh daily.

 

[MUSTANG_18]

last 2 training session update

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 30kg- 15rep
Set 2: 30kg- 14rep
Set 3: 30kg- 14 rep

Hammer strength plate loaded preacher curl
Set 1: 30kg- 13 rep
Set 2: 30kg- 11 rep drop set 20kg 6rep 10kg- 8rep

Single leg, leg extension
Set 1: 47kg- 13 rep
Set 2: 49.5kg- 11rep
Set 3: 54kg- 9rep

Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!


30min incline walk

upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 12rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 61- 15 rep
Set 1: 103kg- 11rep
Set 2: 103kg- 10rep

Single arm dumbell row
Set 1: 50kg- 11rep
Set 2: 50kg- 11rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 12rep+5rep
Set 2: 25kg- 12rep+6rep
Set 3: 25kg- 10rep+5rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each- 10rep
Set 3: 70kg each- 9rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 42.5kg each- 9rep

Had a solid session strength r going up, introduced 350mg npp from this week. androgenic load from this week is 350mg test 100mg dhb 350mg npp total of 800mg per week and 5iu gh daily.

dhb? how this treating you dude
i hated the sides
i did see you doing rows just 11 why no drop set? @Ratatata

 

[Ratatata]

dhb? how this treating you dude
i hated the sides
i did see you doing rows just 11 why no drop set? @Ratatata

Dhb has been good so fat jst 3 weeks though no negative sides yet. And i hate doing dropset

 

[Ratatata]

Lower body day!!!’

Hammer strength pause hip adduction
Warm up- 73kg- 15 rep
Set 1: 122kg- 15rep
Set 2: 122kg- 12rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 110kg- 13rep
Set 2: 112.5kg- 10rep rest 20 sec 5 more rep

Lying leg curl
Set 1: 58kg-12rep
Set 2: 58kg- 12rep
Set 3: 58kg-11 rep

Cybex squat press
Set 1: 230kg- 12rep
Set 2: 240kg- 9rep
Set 3: 240kg- 8rep

Hip extension
Set 1: 30kg- 12rep
Set 2: 30kg- 11rep

time limited session short and sweet but made some strength progress very happy so far with the cycle.

 

[the_alcatraz]

Lower body day!!!’

Hammer strength pause hip adduction
Warm up- 73kg- 15 rep
Set 1: 122kg- 15rep
Set 2: 122kg- 12rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 110kg- 13rep
Set 2: 112.5kg- 10rep rest 20 sec 5 more rep

Lying leg curl
Set 1: 58kg-12rep
Set 2: 58kg- 12rep
Set 3: 58kg-11 rep

Cybex squat press
Set 1: 230kg- 12rep
Set 2: 240kg- 9rep
Set 3: 240kg- 8rep

Hip extension
Set 1: 30kg- 12rep
Set 2: 30kg- 11rep

time limited session short and sweet but made some strength progress very happy so far with the cycle.

them legs going to get even bigger like this bro

 

[Ratatata]

them legs going to get even bigger like this bro

That’s the goal.

 

[Ratatata]

Chest bicep shoulder day!!!

Seated incline cable chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each- 10rep

Hammer strength bicep preacher curl
Warm up: 32kg- 15 rep
Set 1: 62.5kg- 14rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 42.5kg- 8rep
Set 2: 42.5kg- 7 rep

Hammer strength side lateral raise
Set 1: 41.5kg- 12rep
Set 2: 41.5kg- 12rep
Set 3: 41.5kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 80kg- 6rep
Set 2: 70kg- 8rep

Great session strength is increasing each session pump and recovery has been so great. Luving current ped regime.

 

[the_alcatraz]

Chest bicep shoulder day!!!

Seated incline cable chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each- 10rep

Hammer strength bicep preacher curl
Warm up: 32kg- 15 rep
Set 1: 62.5kg- 14rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 42.5kg- 8rep
Set 2: 42.5kg- 7 rep

Hammer strength side lateral raise
Set 1: 41.5kg- 12rep
Set 2: 41.5kg- 12rep
Set 3: 41.5kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 80kg- 6rep
Set 2: 70kg- 8rep

Great session strength is increasing each session pump and recovery has been so great. Luving current ped regime.

@Ratatata repping it up hard bro

 

[stevesmi]

very nice training session man I like the Hammer Strength

 

[SteveMobsterG]

When I've used a bicep machine I have no choice but to use a hammer grip

 

[Ratatata]

@Ratatata repping it up hard bro

Strength r amazing in this cycle.

very nice training session man I like the Hammer Strength

My gym is full of hammer strength machine.

When I've used a bicep machine I have no choice but to use a hammer grip

I was using hammer grip in my last block.

 

[Ratatata]

Tricep and posterior chain day!!!!

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 36kg- 15+ 6 rep
Set 2: 36kg- 14rep+6rep
Set 3: 32.5kg- 12rep+6rep

Hammer d.y iso lateral row
Set 1: 50kg each- 14 rep
Set 2: 50kg each- 13rep dropset 40kg- 8 rep


Neutral grip single arm lat row machine
Set 1: 70kg- 12 rep
Set 2: 70kg- 10rep


1 set pull ups- 11rep


Hammer strength chest supported wide grip row
Set 1: 82kg- 12rep finish with kelso shrug 4 rep
Set 2: 75kg- 12 rep finish with kelso shrug 5rep


Barbell rdl
Set 1: 90kg- 8rep
Set 2: 90kg- 7rep
Set 3: 90kg- 7rep


Hip thrust
Warm up: 100kg- 15rep
Set 1: 140kg- 12 rep
Set 2: 160kg- 10rep

Amazing session strength gains r through roof. Test. Npp dhb being great combination for me so far.

 

[Noah Wixx]

Very nice routine in and out with this one with quality working sets.

 

[25homes]

Chest bicep shoulder day!!!

Seated incline cable chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each- 10rep

Hammer strength bicep preacher curl
Warm up: 32kg- 15 rep
Set 1: 62.5kg- 14rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 42.5kg- 8rep
Set 2: 42.5kg- 7 rep

Hammer strength side lateral raise
Set 1: 41.5kg- 12rep
Set 2: 41.5kg- 12rep
Set 3: 41.5kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 80kg- 6rep
Set 2: 70kg- 8rep

Great session strength is increasing each session pump and recovery has been so great. Luving current ped regime.

Nice work

 

[ballin2504]

Chest bicep shoulder day!!!

Seated incline cable chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each- 10rep

Hammer strength bicep preacher curl
Warm up: 32kg- 15 rep
Set 1: 62.5kg- 14rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 42.5kg- 8rep
Set 2: 42.5kg- 7 rep

Hammer strength side lateral raise
Set 1: 41.5kg- 12rep
Set 2: 41.5kg- 12rep
Set 3: 41.5kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 80kg- 6rep
Set 2: 70kg- 8rep

Great session strength is increasing each session pump and recovery has been so great. Luving current ped regime.

@Ratatata nice training session man. Putting some good weight up!

 

[the_alcatraz]

Tricep and posterior chain day!!!!

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 36kg- 15+ 6 rep
Set 2: 36kg- 14rep+6rep
Set 3: 32.5kg- 12rep+6rep

Hammer d.y iso lateral row
Set 1: 50kg each- 14 rep
Set 2: 50kg each- 13rep dropset 40kg- 8 rep


Neutral grip single arm lat row machine
Set 1: 70kg- 12 rep
Set 2: 70kg- 10rep


1 set pull ups- 11rep


Hammer strength chest supported wide grip row
Set 1: 82kg- 12rep finish with kelso shrug 4 rep
Set 2: 75kg- 12 rep finish with kelso shrug 5rep


Barbell rdl
Set 1: 90kg- 8rep
Set 2: 90kg- 7rep
Set 3: 90kg- 7rep


Hip thrust
Warm up: 100kg- 15rep
Set 1: 140kg- 12 rep
Set 2: 160kg- 10rep

Amazing session strength gains r through roof. Test. Npp dhb being great combination for me so far.

@Ratatata you are getting stronger i see hit trusts but no planks?

 

[Tiger Salman Khan]

Tricep and posterior chain day!!!!

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 36kg- 15+ 6 rep
Set 2: 36kg- 14rep+6rep
Set 3: 32.5kg- 12rep+6rep

Hammer d.y iso lateral row
Set 1: 50kg each- 14 rep
Set 2: 50kg each- 13rep dropset 40kg- 8 rep


Neutral grip single arm lat row machine
Set 1: 70kg- 12 rep
Set 2: 70kg- 10rep


1 set pull ups- 11rep


Hammer strength chest supported wide grip row
Set 1: 82kg- 12rep finish with kelso shrug 4 rep
Set 2: 75kg- 12 rep finish with kelso shrug 5rep


Barbell rdl
Set 1: 90kg- 8rep
Set 2: 90kg- 7rep
Set 3: 90kg- 7rep


Hip thrust
Warm up: 100kg- 15rep
Set 1: 140kg- 12 rep
Set 2: 160kg- 10rep

Amazing session strength gains r through roof. Test. Npp dhb being great combination for me so far.

@Ratatata Numbers look solid........

 

[RoySimpson]

Chest bicep shoulder day!!!

Seated incline cable chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each- 10rep

Hammer strength bicep preacher curl
Warm up: 32kg- 15 rep
Set 1: 62.5kg- 14rep
Set 2: 62.5kg- 12 rep
Set 3: 62.5kg-10 rep

Incline dumbbell chest press
Set 1: 42.5kg- 8rep
Set 2: 42.5kg- 7 rep

Hammer strength side lateral raise
Set 1: 41.5kg- 12rep
Set 2: 41.5kg- 12rep
Set 3: 41.5kg- 10 rep

Hammer strength iso horizontal chest press
Set 1: 55kg each- 10rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 80kg- 6rep
Set 2: 70kg- 8rep

Great session strength is increasing each session pump and recovery has been so great. Luving current ped regime.

@Ratatata awesome work right here!

 

[Ratatata]

Very nice routine in and out with this one with quality working sets.

Nice work

@Ratatata nice training session man. Putting some good weight up!

Thanks!!! Trialing up with low volume workout session!!

@Ratatata you are getting stronger i see hit trusts but no planks?

I have never trained abs but lately i have given a day for abs

@Ratatata Numbers look solid........

Thanks putting real effort!!!

@Ratatata awesome work right here!

Thanks!!!

 

[Ratatata]

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 30kg- 17rep
Set 2: 35kg- 13rep
Set 3: 35kg-12 rep

Single arm preacher curl
Set 1: 15kg- 10rep
Set 2: 15kg-9 rep+ 2 assisted rep


Seated hip adduction
Warm up: 75 kg- 15rep
Set 1: 124kg- 15rep
Set 2: 131kg- 12rep

Single leg leg extension
Set 1: 54kg- 13 rep
Set 2: 61kg- 11rep


Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!


30min incline walk

 

[the_alcatraz]

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 30kg- 17rep
Set 2: 35kg- 13rep
Set 3: 35kg-12 rep

Single arm preacher curl
Set 1: 15kg- 10rep
Set 2: 15kg-9 rep+ 2 assisted rep


Seated hip adduction
Warm up: 75 kg- 15rep
Set 1: 124kg- 15rep
Set 2: 131kg- 12rep

Single leg leg extension
Set 1: 54kg- 13 rep
Set 2: 61kg- 11rep


Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!


30min incline walk

Ez bar reverse? your arms were loaded after bro i bet it

 

[abolone]

Hows everything feeling?

 

[Ratatata]

Ez bar reverse? your arms were loaded after bro i bet it

Definitely i luv this exercise helped me to build side thickness of my arms.

Hows everything feeling?

Amazing bro, npp is better than deca

 

[Ratatata]

Upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 108kg- 12rep
Set 2: 108kg- 11rep

Single arm dumbell row
Set 1: 55kg- 10rep
Set 2: 55kg- 9rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 14rep+7rep
Set 2: 25kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each-11rep
Set 3: 70kg each- 11rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 52.5kg each- 6 rep drop set 40kg- 6rep

Another amazing session strength going up each session muscle fullness cuz of npp is solid.

 

[the_alcatraz]

Upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 108kg- 12rep
Set 2: 108kg- 11rep

Single arm dumbell row
Set 1: 55kg- 10rep
Set 2: 55kg- 9rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 14rep+7rep
Set 2: 25kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each-11rep
Set 3: 70kg each- 11rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 52.5kg each- 6 rep drop set 40kg- 6rep

Another amazing session strength going up each session muscle fullness cuz of npp is solid.

widest back so far i see
you eating how now? @Ratatata

 

[stevesmi]

Very nice job on the upper body day

 

[SteveMobsterG]

Upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 108kg- 12rep
Set 2: 108kg- 11rep

Single arm dumbell row
Set 1: 55kg- 10rep
Set 2: 55kg- 9rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 14rep+7rep
Set 2: 25kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each-11rep
Set 3: 70kg each- 11rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 52.5kg each- 6 rep drop set 40kg- 6rep

Another amazing session strength going up each session muscle fullness cuz of npp is solid.

Seems kinda silly. Do one or the other

 

[hypogaeum]

Seems kinda silly. Do one or the other

Is this not a lat movement and a tricep movement? Why is that a silly idea?

 

[abolone]

Swole as my bro

 

[Ratatata]

widest back so far i see
you eating how now? @Ratatata

Thanks brother!!! Right now close to 4k calories.

Very nice job on the upper body day

Thanks!!!

Seems kinda silly. Do one or the other

I have dropped my tricep volume drastically trying to focus in high rep set totally demolish my tricep. Trying something different they have been very stubborn to grow.

 

[Ratatata]

Swole as my bro

Trying to catch up with u brother!!

 

[Ratatata]

Lower body day!!!!

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 124kg- 15rep
Set 2: 124kg- 12rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 117kg- 12rep
Set 2: 122kg- 8rep rest 20 sec 4 more rep

Lying leg curl
Set 1: 58kg-14rep
Set 2: 58kg- 13rep
Set 3: 58kg-12rep

Cybex squat press
Set 1: 240kg-14rep
Set 2: 260kg- 9rep
Set 3: 260kg- 8rep

Hip extension
Set 1: 35kg- 11rep
Set 2: 35kg- 10rep

One of the best session i had strength was amazing this session quite significant jump on weight compared to last week. Ped still test E 350, dhb 100, npp 350 total mg of 800 per week, 5iu gh nightly.

 

[the_alcatraz]

Thanks brother!!! Right now close to 4k calories.

Thanks!!!

I have dropped my tricep volume drastically trying to focus in high rep set totally demolish my tricep. Trying something different they have been very stubborn to grow.

4k calories will be FULl thick

 

[ballin2504]

Upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 108kg- 12rep
Set 2: 108kg- 11rep

Single arm dumbell row
Set 1: 55kg- 10rep
Set 2: 55kg- 9rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 14rep+7rep
Set 2: 25kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each-11rep
Set 3: 70kg each- 11rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 52.5kg each- 6 rep drop set 40kg- 6rep

Another amazing session strength going up each session muscle fullness cuz of npp is solid.

@Ratatata back looks good man. Great workout.

 

[Ratatata]

@Ratatata back looks good man. Great workout.

Thanks brother!!!

 

[Ratatata]

Chest bicep shoulder day!!!!

Seated incline cable chest press
Set 1: 40kg each- 14rep
Set 2: 42kg each- 10rep

Hammer strength plate loaded preacher curl
Warm up: 20kg- 15 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 11rep
Set 3: 35kg-10rep

Incline dumbbell chest press
Set 1: 45kg- 7rep
Set 2: 45kg-7rep

Hammer strength side lateral raise
Set 1: 46kg- 12rep
Set 2: 46kg- 12rep

Hammer strength iso horizontal chest press
Set 1: 60kg each- 8rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 75kg-10
Set 2: 75kg- 8rep

 

[Noah Wixx]

Upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 108kg- 12rep
Set 2: 108kg- 11rep

Single arm dumbell row
Set 1: 55kg- 10rep
Set 2: 55kg- 9rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 14rep+7rep
Set 2: 25kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each-11rep
Set 3: 70kg each- 11rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 52.5kg each- 6 rep drop set 40kg- 6rep

Another amazing session strength going up each session muscle fullness cuz of npp is solid.

@Ratatata smashed this workout

 

[RoySimpson]

Upper body day!!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 10rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 108kg- 12rep
Set 2: 108kg- 11rep

Single arm dumbell row
Set 1: 55kg- 10rep
Set 2: 55kg- 9rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 28.75kg- 14rep+7rep
Set 2: 25kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 70kg each- 12rep
Set 2: 70kg each-11rep
Set 3: 70kg each- 11rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 9rep
Set 2: 52.5kg each- 6 rep drop set 40kg- 6rep

Another amazing session strength going up each session muscle fullness cuz of npp is solid.

@Ratatata Awesome upper body session! Love the variety of exercises and the use of drop sets. It's great that your strength is consistently increasing and you're seeing the benefits of the NPP. Keep crushing it!

 

[Tiger Salman Khan]

Chest bicep shoulder day!!!!

Seated incline cable chest press
Set 1: 40kg each- 14rep
Set 2: 42kg each- 10rep

Hammer strength plate loaded preacher curl
Warm up: 20kg- 15 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 11rep
Set 3: 35kg-10rep

Incline dumbbell chest press
Set 1: 45kg- 7rep
Set 2: 45kg-7rep

Hammer strength side lateral raise
Set 1: 46kg- 12rep
Set 2: 46kg- 12rep

Hammer strength iso horizontal chest press
Set 1: 60kg each- 8rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 75kg-10
Set 2: 75kg- 8rep

@Ratatata Great work bro......chest day went well......

 

[the_alcatraz]

Chest bicep shoulder day!!!!

Seated incline cable chest press
Set 1: 40kg each- 14rep
Set 2: 42kg each- 10rep

Hammer strength plate loaded preacher curl
Warm up: 20kg- 15 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 11rep
Set 3: 35kg-10rep

Incline dumbbell chest press
Set 1: 45kg- 7rep
Set 2: 45kg-7rep

Hammer strength side lateral raise
Set 1: 46kg- 12rep
Set 2: 46kg- 12rep

Hammer strength iso horizontal chest press
Set 1: 60kg each- 8rep
Set 2: 60kgeach- 6 rep

Smith machine shoulder press
Set 1: 75kg-10
Set 2: 75kg- 8rep

@Ratatata smith shoulder press my post injury goto
working hard

 

[Ratatata]

@Ratatata smashed this workout

More food in body makes workout very easy to go hard.

@Ratatata Awesome upper body session! Love the variety of exercises and the use of drop sets. It's great that your strength is consistently increasing and you're seeing the benefits of the NPP. Keep crushing it!

Npp by far is my fav compound. Luving the fullness and strength gains!!!

@Ratatata Great work bro......chest day went well......

Thanks brother!!!

@Ratatata smith shoulder press my post injury goto
working hard

After my injury last year i am avoiding any exercise that gives extra pressure to my lower back. Playing safe

 

[Ratatata]

Tricep and posterior chain day!!!

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 36kg- 15+ 6 rep
Set 2: 36kg- 14rep+6rep
Set 3: 36kg- 12rep+6rep

Hammer d.y iso lateral row
Set 1: 55kg each- 12rep
Set 2: 55kg each- 11rep

Neutral grip iso lateral lat plate loaded row
Set 1: 75kg- 10rep
Set 2: 75kg- 9rep

1 set pull ups- 11rep

Hammer strength chest supported wide grip row
Set 1: 82kg- 13rep finish with kelso shrug 4 rep
Set 2: 75kg- 12rep finish with kelso shrug 4rep

Barbell rdl
Set 1: 100kg- 8rep
Set 2: 100kg- 8rep
Set 3: 100kg- 7rep

 

[25homes]

Nice work

 

[MUSTANG_18]

Tricep and posterior chain day!!!

Straight bar pushdown to overhead extension
Warm up: 17.5kg- 15 rep+ 10 rep
Set 1: 36kg- 15+ 6 rep
Set 2: 36kg- 14rep+6rep
Set 3: 36kg- 12rep+6rep

Hammer d.y iso lateral row
Set 1: 55kg each- 12rep
Set 2: 55kg each- 11rep

Neutral grip iso lateral lat plate loaded row
Set 1: 75kg- 10rep
Set 2: 75kg- 9rep

1 set pull ups- 11rep

Hammer strength chest supported wide grip row
Set 1: 82kg- 13rep finish with kelso shrug 4 rep
Set 2: 75kg- 12rep finish with kelso shrug 4rep

Barbell rdl
Set 1: 100kg- 8rep
Set 2: 100kg- 8rep
Set 3: 100kg- 7rep

After the injury your back looks this good? impressive! @Ratatata

 

[abolone]

Jacked as nice back muscles can you donate some to me

 

[Ratatata]

Nice work

Thanks!!!

After the injury your back looks this good? impressive! @Ratatata

Thanks brother playing smart game lately

Jacked as nice back muscles can you donate some to me

How many kg

 

[Ratatata]

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 35kg- 16rep
Set 2: 35kg- 15rep
Set 3: 35kg-14rep

Single arm preacher curl
Set 1: 17.5kg- 8rep
Set 2: 15kg-9 rep+ 2 assisted rep

Seated hip adduction
Warm up: 82kg- 15rep
Set 1: 138kg- 16rep
Set 2: 138kg-14rep

Single leg, leg extension
Set 1: 68kg- 13rep
Set 2: 68kg- 11rep

Hip thrust
Warm up: 100kg- 15rep
Set 1: 160kg- 12rep
Set 2: 160kg- 10rep


Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!

 

[MUSTANG_18]

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 35kg- 16rep
Set 2: 35kg- 15rep
Set 3: 35kg-14rep

Single arm preacher curl
Set 1: 17.5kg- 8rep
Set 2: 15kg-9 rep+ 2 assisted rep

Seated hip adduction
Warm up: 82kg- 15rep
Set 1: 138kg- 16rep
Set 2: 138kg-14rep

Single leg, leg extension
Set 1: 68kg- 13rep
Set 2: 68kg- 11rep

Hip thrust
Warm up: 100kg- 15rep
Set 1: 160kg- 12rep
Set 2: 160kg- 10rep


Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!

Every time i see your legs im jealous thick and ripped quads

 

[stevesmi]

legs are looking on point keep it up

 

[SteveMobsterG]

Men doing hip thrusts... lol. Like we need bigger asses. All the other leg work we do will suffice

 

[Ratatata]

Every time i see your legs im jealous thick and ripped quads

legs are looking on point keep it up

Thanks!!! They r my strongest part.

Men doing hip thrusts... lol. Like we need bigger asses. All the other leg work we do will suffice

I jst have one squat pattern atm so i jst incorporated hip thrust for glutes

 

[Ratatata]

Upper body day!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 11rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 110kg- 12rep
Set 2: 110kg- 11rep

Single arm dumbell row
Set 1: 55kg- 12rep
Set 2: 55kg- 10rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 29.75kg- 12rep+5rep
Set 2: 26kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each- 10rep
Set 2: 75kg each-9rep
Set 3: 75kg each- 9rep

Hammer strength iso lateral shoulder press
Set 1: 55kg each- 8rep
Set 2: 50kg each- 8 rep finish with 20kg plate raise 9rep

 

[MasonicBodybuilder]

Crazy legs man! Looking like some massive tree trunks.

 

[the_alcatraz]

Upper body day!!

Single arm cuff lateral raise
Warm up- 7kg- 15rep
Set 1: 17kg- 13rep
Set 2: 17kg- 11rep drop to 12kg 6 more rep

Hammer strength fixed lat pulldown
Warm up- 70.5kg-15 rep
Set 1: 110kg- 12rep
Set 2: 110kg- 11rep

Single arm dumbell row
Set 1: 55kg- 12rep
Set 2: 55kg- 10rep

Long rope tricep pull down to overhead tricep pushdown
Set 1: 29.75kg- 12rep+5rep
Set 2: 26kg- 12rep+7rep
Set 3: 25kg- 10rep+6rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each- 10rep
Set 2: 75kg each-9rep
Set 3: 75kg each- 9rep

Hammer strength iso lateral shoulder press
Set 1: 55kg each- 8rep
Set 2: 50kg each- 8 rep finish with 20kg plate raise 9rep

upper body big iso bro
cardio?
no pull ups?

 

[Ratatata]

Crazy legs man! Looking like some massive tree trunks.

Thanks brother!!!

upper body big iso bro
cardio?
no pull ups?

Cardio usually on my rest days and pull ups on my nxt back session.

 

[Ratatata]

Lower body day!!!!

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 126.5- 15rep
Set 2: 126.5kg-13rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 124kg- 12rep
Set 2: 124kg- 11rep

Lying leg curl
Set 1: 60kg-16rep
Set 2: 62.5kg- 13rep
Dropset 46kg 5rep


Cybex squat press
Set 1: 280kg-9rep
Set 2: 280kg- 8rep
Set 3: 280kg- 7rep

Hip extension
Set 1: 35kg- 11rep
Set 2: 35kg- 10rep

 

[the_alcatraz]

Lower body day!!!!

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 126.5- 15rep
Set 2: 126.5kg-13rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 124kg- 12rep
Set 2: 124kg- 11rep

Lying leg curl
Set 1: 60kg-16rep
Set 2: 62.5kg- 13rep
Dropset 46kg 5rep


Cybex squat press
Set 1: 280kg-9rep
Set 2: 280kg- 8rep
Set 3: 280kg- 7rep

Hip extension
Set 1: 35kg- 11rep
Set 2: 35kg- 10rep

@Ratatata cybex squats strong bro 280kg is hard

 

[stevesmi]

that is a heck of a workout very impressive

 

[RoySimpson]

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 35kg- 16rep
Set 2: 35kg- 15rep
Set 3: 35kg-14rep

Single arm preacher curl
Set 1: 17.5kg- 8rep
Set 2: 15kg-9 rep+ 2 assisted rep

Seated hip adduction
Warm up: 82kg- 15rep
Set 1: 138kg- 16rep
Set 2: 138kg-14rep

Single leg, leg extension
Set 1: 68kg- 13rep
Set 2: 68kg- 11rep

Hip thrust
Warm up: 100kg- 15rep
Set 1: 160kg- 12rep
Set 2: 160kg- 10rep


Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!

@Ratatata Good work hitting those accessories, bro! Ez bar reverse curls looking solid. Preacher curls, always a killer. Smart move dropping the weight to get those extra reps in.

 

[SteveMobsterG]

I'd still like to see some actual squats now and again

 

[ballin2504]

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 35kg- 16rep
Set 2: 35kg- 15rep
Set 3: 35kg-14rep

Single arm preacher curl
Set 1: 17.5kg- 8rep
Set 2: 15kg-9 rep+ 2 assisted rep

Seated hip adduction
Warm up: 82kg- 15rep
Set 1: 138kg- 16rep
Set 2: 138kg-14rep

Single leg, leg extension
Set 1: 68kg- 13rep
Set 2: 68kg- 11rep

Hip thrust
Warm up: 100kg- 15rep
Set 1: 160kg- 12rep
Set 2: 160kg- 10rep


Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!

@Ratatata great accessory day. Legs look great also man.

 

[MasonicBodybuilder]

Another good leg session brother.

 

[Noah Wixx]

Accessories day!!!

Ez bar reverse curl
Warm up: 20kg- 20kg
Set 1: 35kg- 16rep
Set 2: 35kg- 15rep
Set 3: 35kg-14rep

Single arm preacher curl
Set 1: 17.5kg- 8rep
Set 2: 15kg-9 rep+ 2 assisted rep

Seated hip adduction
Warm up: 82kg- 15rep
Set 1: 138kg- 16rep
Set 2: 138kg-14rep

Single leg, leg extension
Set 1: 68kg- 13rep
Set 2: 68kg- 11rep

Hip thrust
Warm up: 100kg- 15rep
Set 1: 160kg- 12rep
Set 2: 160kg- 10rep


Hammer strength plate loaded abs crunch
3 set 10 kg weight amarap

Hanging leg raise
3 set amrap!!

Hip Abductor is one of my favorites

 

[Noah Wixx]

Lower body day!!!!

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 126.5- 15rep
Set 2: 126.5kg-13rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 124kg- 12rep
Set 2: 124kg- 11rep

Lying leg curl
Set 1: 60kg-16rep
Set 2: 62.5kg- 13rep
Dropset 46kg 5rep


Cybex squat press
Set 1: 280kg-9rep
Set 2: 280kg- 8rep
Set 3: 280kg- 7rep

Hip extension
Set 1: 35kg- 11rep
Set 2: 35kg- 10rep

Absolutely killed this leg day

 

[Ratatata]

@Ratatata cybex squats strong bro 280kg is hard

Thanks!! It’s only squat patter lately to avoid lower back pain.

that is a heck of a workout very impressive

Thanks

@Ratatata Good work hitting those accessories, bro! Ez bar reverse curls looking solid. Preacher curls, always a killer. Smart move dropping the weight to get those extra reps in.

Thanks brother!! Really appreciate ur support!!!

I'd still like to see some actual squats now and again

Not atm lower back still needs bit of healing.

@Ratatata great accessory day. Legs look great also man.

Thanks!!!

 

[Ratatata]

Hip Abductor is one of my favorites

Absolutely killed this leg day

Thanks!!!

 

[Ratatata]

Chest bicep shoulder day

Seated low to high cable fly
Set 1: 20kg each- 13rep
Set 2: 20kg each - 11rep

Hammer strength plate loaded preacher curl
Warm up: 20kg- 15 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 11rep
Set 3: 35kg-10rep

Incline dumbbell chest press
Set 1: 45kg- 8rep
Set 2: 45kg-8rep

Hammer strength side lateral raise
Set 1: 48.5kg- 13rep
Set 2: 48.5kg- 12rep

Hammer strength iso horizontal chest press
Set 1: 62.5kg each- 8rep
Set 2: 62.5kgeach- 6 rep

Smith machine shoulder press
Set 1: 90kg- 5rep
Set 2: 75kg- 10rep

Was really good session fueled by test dhb and npp all by @Corepharma.

 

[25homes]

Solid Bru

 

[25homes]

Lower body day!!!!

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 126.5- 15rep
Set 2: 126.5kg-13rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 124kg- 12rep
Set 2: 124kg- 11rep

Lying leg curl
Set 1: 60kg-16rep
Set 2: 62.5kg- 13rep
Dropset 46kg 5rep


Cybex squat press
Set 1: 280kg-9rep
Set 2: 280kg- 8rep
Set 3: 280kg- 7rep

Hip extension
Set 1: 35kg- 11rep
Set 2: 35kg- 10rep

Nice work here

 

[MUSTANG_18]

Chest bicep shoulder day

Seated low to high cable fly
Set 1: 20kg each- 13rep
Set 2: 20kg each - 11rep

Hammer strength plate loaded preacher curl
Warm up: 20kg- 15 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 11rep
Set 3: 35kg-10rep

Incline dumbbell chest press
Set 1: 45kg- 8rep
Set 2: 45kg-8rep

Hammer strength side lateral raise
Set 1: 48.5kg- 13rep
Set 2: 48.5kg- 12rep

Hammer strength iso horizontal chest press
Set 1: 62.5kg each- 8rep
Set 2: 62.5kgeach- 6 rep

Smith machine shoulder press
Set 1: 90kg- 5rep
Set 2: 75kg- 10rep

Was really good session fueled by test dhb and npp all by @Corepharma.

side arm is HUGE like a big man
and damn ddue u got a stron gshoulder press

 

[RoySimpson]

Lower body day!!!!

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 126.5- 15rep
Set 2: 126.5kg-13rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 124kg- 12rep
Set 2: 124kg- 11rep

Lying leg curl
Set 1: 60kg-16rep
Set 2: 62.5kg- 13rep
Dropset 46kg 5rep


Cybex squat press
Set 1: 280kg-9rep
Set 2: 280kg- 8rep
Set 3: 280kg- 7rep

Hip extension
Set 1: 35kg- 11rep
Set 2: 35kg- 10rep

@Ratatata Killer leg day! Serious weight on those squats and good volume overall. Keep crushing it!

 

[ballin2504]

Lower body day!!!!

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 126.5- 15rep
Set 2: 126.5kg-13rep

Hammer strength Leg extension
Warm up- 61kg- 15rep
Set 1: 124kg- 12rep
Set 2: 124kg- 11rep

Lying leg curl
Set 1: 60kg-16rep
Set 2: 62.5kg- 13rep
Dropset 46kg 5rep


Cybex squat press
Set 1: 280kg-9rep
Set 2: 280kg- 8rep
Set 3: 280kg- 7rep

Hip extension
Set 1: 35kg- 11rep
Set 2: 35kg- 10rep

@Ratatata nice leg day man. Quality workout with good volume.

 

[Tiger Salman Khan]

Chest bicep shoulder day

Seated low to high cable fly
Set 1: 20kg each- 13rep
Set 2: 20kg each - 11rep

Hammer strength plate loaded preacher curl
Warm up: 20kg- 15 rep
Set 1: 35kg- 13rep
Set 2: 35kg- 11rep
Set 3: 35kg-10rep

Incline dumbbell chest press
Set 1: 45kg- 8rep
Set 2: 45kg-8rep

Hammer strength side lateral raise
Set 1: 48.5kg- 13rep
Set 2: 48.5kg- 12rep

Hammer strength iso horizontal chest press
Set 1: 62.5kg each- 8rep
Set 2: 62.5kgeach- 6 rep

Smith machine shoulder press
Set 1: 90kg- 5rep
Set 2: 75kg- 10rep

Was really good session fueled by test dhb and npp all by @Corepharma.

@Ratatata Biceps looking fantastic bro.....solid work.......

 

[Trenhead3cc]

Looking good man !

 

[Rogue888]

Looking solid bro

 

[Ratatata]

Looking good man !

Thanks brother really appreciate

Looking solid bro

Thanks bro!!!

 

[Ratatata]

A little health update had a fight last night while i was out, left eye is bruised and finger r swollen luckily nothing major but will be resting few days untill fully recovered no update till then. Thanks everyone for ur support!!

 

[Trenhead3cc]

A little health update had a fight last night while i was out, left eye is bruised and finger r swollen luckily nothing major but will be resting few days untill fully recovered no update till then. Thanks everyone for ur support!!

Take care bro!

 

[Rogue888]

A little health update had a fight last night while i was out, left eye is bruised and finger r swollen luckily nothing major but will be resting few days untill fully recovered no update till then. Thanks everyone for ur support!!

How’s the other guy!!

No good mate, hope you ok & back to full speed soon

 

[the_alcatraz]

A little health update had a fight last night while i was out, left eye is bruised and finger r swollen luckily nothing major but will be resting few days untill fully recovered no update till then. Thanks everyone for ur support!!

how bad is your finger?

 

[Ratatata]

Take care bro!

Thanks bro!

How’s the other guy!!

No good mate, hope you ok & back to full speed soon

They were 6 and drunk i was jst lucky i could take advantage at first and put 2 boys down and later security came in and saved, could have been worse.

how bad is your finger?

They were swollen but sore far feels better only 2 fingers on left hand has sharp pain.

 

[Ratatata]

Had a training session today, i have been taking bpc 157 since a month i think that helped me to recover quick, still blue mark in my eyes and 2 of left fingers slight sharp pain but still session went relly well today!!!

Tricep and back day!!!
Single arm tricep pushdow
Set 1: 13.50kg- 15rep
Set 2: 13.50kg- 15rep

Hammer d.y iso lateral row
Set 1: 62.5kg each- 11rep
Set 2: 62.5kg each- 10rep


Incline Dumbbell skull crusher
Set 1: 12.5kg- 12rep
Set 2: 12.5kg- 12 rep

Neutral grip iso lateral lat plate loaded row
Set 1: 80kg- 13rep
Set 2: 82.5kg- 10rep

1 set pull ups- 11rep

Hammer strength chest supported wide grip row
Set 1: 82kg- 13rep finish with kelso shrug 4 rep
Set 2: 82kg- 10rep finish with kelso shrug 4rep


Barbell shrug(squeeze at top)
Set 1: 60kg- 16rep
Set 2: 60kg- 13rep

 

[Trenhead3cc]

Had a training session today, i have been taking bpc 157 since a month i think that helped me to recover quick, still blue mark in my eyes and 2 of left fingers slight sharp pain but still session went relly well today!!!

Tricep and back day!!!
Single arm tricep pushdow
Set 1: 13.50kg- 15rep
Set 2: 13.50kg- 15rep

Hammer d.y iso lateral row
Set 1: 62.5kg each- 11rep
Set 2: 62.5kg each- 10rep


Incline Dumbbell skull crusher
Set 1: 12.5kg- 12rep
Set 2: 12.5kg- 12 rep

Neutral grip iso lateral lat plate loaded row
Set 1: 80kg- 13rep
Set 2: 82.5kg- 10rep

1 set pull ups- 11rep

Hammer strength chest supported wide grip row
Set 1: 82kg- 13rep finish with kelso shrug 4 rep
Set 2: 82kg- 10rep finish with kelso shrug 4rep


Barbell shrug(squeeze at top)
Set 1: 60kg- 16rep
Set 2: 60kg- 13rep

Good stuff bro! Good to see you on the mend and back at it

 

[abolone]

Hopefully you recover quickly my brother

 

[the_alcatraz]

Had a training session today, i have been taking bpc 157 since a month i think that helped me to recover quick, still blue mark in my eyes and 2 of left fingers slight sharp pain but still session went relly well today!!!

Tricep and back day!!!
Single arm tricep pushdow
Set 1: 13.50kg- 15rep
Set 2: 13.50kg- 15rep

Hammer d.y iso lateral row
Set 1: 62.5kg each- 11rep
Set 2: 62.5kg each- 10rep


Incline Dumbbell skull crusher
Set 1: 12.5kg- 12rep
Set 2: 12.5kg- 12 rep

Neutral grip iso lateral lat plate loaded row
Set 1: 80kg- 13rep
Set 2: 82.5kg- 10rep

1 set pull ups- 11rep

Hammer strength chest supported wide grip row
Set 1: 82kg- 13rep finish with kelso shrug 4 rep
Set 2: 82kg- 10rep finish with kelso shrug 4rep


Barbell shrug(squeeze at top)
Set 1: 60kg- 16rep
Set 2: 60kg- 13rep

pull ups are the best
i got my best back from it

 

[Ratatata]

Yesterday training session!!!
Accessory day!!!

Single arm lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 17rep

Hammer curl in preacher machine
set 1: 53kg- 17rep
Set 2: 58kg- 13rep
Set 2: 58kg- 12rep

Seated hamstring curl
Set 1: 56.5kg- 16rep
Rest pause 20sec 6more rep

Single leg, leg extension
Set 1: 68kg- 13rep

Hip thrust
Set 1: 160kg-14rep
Set 2: 180kg- 10rep

Hammer strength hip adduction
Set 1: 138kg- 15 rep

Short and sweet low volume session followed by 30 min stair master!!!

 

[Ratatata]

Today’s training session!!!

Upper body day!!!!

Long rope tricep extension
Set 1: 31kg- 17rep
Set 2: 31kg- 17rep
Set 3: 31kg- 15rep

Hammer strength fixed lat pulldown
Set 1: 117kg- 11rep
Set 2: 110kg- 12 rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 12rep
Set 2: 75kg each side- 11rep
Set 3: 75kg eachside- 10rep

Hammer strength plate loaded shoulder press
Set 1: 60kg- 6 rep
Set 2: 60kg- 4 rep drop to 40kg- 6 rep

Single arm dumbbell row
Set 1: 57.5kg- 11rep
Set 2: 57.5kg- 10rep

Overall very good session diet has been pretty sloppy lately can see adding fat at love hadle, need fix it up asap. Leg day tomorrow. Thanks!!

 

[the_alcatraz]

Yesterday training session!!!
Accessory day!!!

Single arm lateral raise
Set 1: 15kg- 18rep
Set 2: 15kg- 17rep

Hammer curl in preacher machine
set 1: 53kg- 17rep
Set 2: 58kg- 13rep
Set 2: 58kg- 12rep

Seated hamstring curl
Set 1: 56.5kg- 16rep
Rest pause 20sec 6more rep

Single leg, leg extension
Set 1: 68kg- 13rep

Hip thrust
Set 1: 160kg-14rep
Set 2: 180kg- 10rep

Hammer strength hip adduction
Set 1: 138kg- 15 rep

Short and sweet low volume session followed by 30 min stair master!!!

Today’s training session!!!

Upper body day!!!!

Long rope tricep extension
Set 1: 31kg- 17rep
Set 2: 31kg- 17rep
Set 3: 31kg- 15rep

Hammer strength fixed lat pulldown
Set 1: 117kg- 11rep
Set 2: 110kg- 12 rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 12rep
Set 2: 75kg each side- 11rep
Set 3: 75kg eachside- 10rep

Hammer strength plate loaded shoulder press
Set 1: 60kg- 6 rep
Set 2: 60kg- 4 rep drop to 40kg- 6 rep

Single arm dumbbell row
Set 1: 57.5kg- 11rep
Set 2: 57.5kg- 10rep

Overall very good session diet has been pretty sloppy lately can see adding fat at love hadle, need fix it up asap. Leg day tomorrow. Thanks!!

@Ratatata steady growing back bro i see the growth and thick but yea a bit of love handles lol
should i ask for you to share the diet? LOL
you gotta do more dips though

 

[stevesmi]

Today’s training session!!!

Upper body day!!!!

Long rope tricep extension
Set 1: 31kg- 17rep
Set 2: 31kg- 17rep
Set 3: 31kg- 15rep

Hammer strength fixed lat pulldown
Set 1: 117kg- 11rep
Set 2: 110kg- 12 rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 12rep
Set 2: 75kg each side- 11rep
Set 3: 75kg eachside- 10rep

Hammer strength plate loaded shoulder press
Set 1: 60kg- 6 rep
Set 2: 60kg- 4 rep drop to 40kg- 6 rep

Single arm dumbbell row
Set 1: 57.5kg- 11rep
Set 2: 57.5kg- 10rep

Overall very good session diet has been pretty sloppy lately can see adding fat at love hadle, need fix it up asap. Leg day tomorrow. Thanks!!

@Ratatata You are looking tremendous. Upper body training is on point and they Hammer Strength is looking really fun.

 

[BodyMonster34]

Today’s training session!!!

Upper body day!!!!

Long rope tricep extension
Set 1: 31kg- 17rep
Set 2: 31kg- 17rep
Set 3: 31kg- 15rep

Hammer strength fixed lat pulldown
Set 1: 117kg- 11rep
Set 2: 110kg- 12 rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 12rep
Set 2: 75kg each side- 11rep
Set 3: 75kg eachside- 10rep

Hammer strength plate loaded shoulder press
Set 1: 60kg- 6 rep
Set 2: 60kg- 4 rep drop to 40kg- 6 rep

Single arm dumbbell row
Set 1: 57.5kg- 11rep
Set 2: 57.5kg- 10rep

Overall very good session diet has been pretty sloppy lately can see adding fat at love hadle, need fix it up asap. Leg day tomorrow. Thanks!!

@Ratatata Bro, looking really strong. I like the Hammer Strength. I do a lot of Hammer Strength Training.

 

[ceo]

Today’s training session!!!

Upper body day!!!!

Long rope tricep extension
Set 1: 31kg- 17rep
Set 2: 31kg- 17rep
Set 3: 31kg- 15rep

Hammer strength fixed lat pulldown
Set 1: 117kg- 11rep
Set 2: 110kg- 12 rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 12rep
Set 2: 75kg each side- 11rep
Set 3: 75kg eachside- 10rep

Hammer strength plate loaded shoulder press
Set 1: 60kg- 6 rep
Set 2: 60kg- 4 rep drop to 40kg- 6 rep

Single arm dumbbell row
Set 1: 57.5kg- 11rep
Set 2: 57.5kg- 10rep

Overall very good session diet has been pretty sloppy lately can see adding fat at love hadle, need fix it up asap. Leg day tomorrow. Thanks!!

@Ratatata bros pushing some big weights. I like to see the consistency on each side. That's the way you should do it.