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@Ratatata Bros the back looks fantastic. You look really big and ripped!
that is what we like to see keep it up!
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that is what we like to see keep it up!
Mag Grips are now foundational tools
@Ratatata Nice job, man. I like the upper body work and I like the leg training. Good job, hitting both sides of the legs. A lot of people don't even bother to work their hamstrings, and that's a mistake.
@Ratatata this is a strong iron champion training session.
your back is coming into shape as well. looking amazing. no telling where you will be down the line!
@Ratatata You're looking fantastic on this. Nice job on the squats. Good job taking the time to warm up and doing the hammer strengths.
@Ratatata Strong back man....amazing updates and pic.........
Support is what we do brother
@Ratatata awesome work right here brother!
@Ratatata lol those pendulum squats are something else man
I am improving either weight or reps each session!!!
Thank you sir for always hyping me up!!!
Thanks!!!
They r jst a fancy equipment
Back shoulder and arms have been my main focus past 8 months they grew quite well
Thanks brother!!!!
You all motivate me to do betterSupport is what we do brother
I know, that’s y they r called humbler, humbles u allot.
Friday training session!!!!
Chest bicep shoulder day
Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-11rep
Incline dumbbell chest press
Set 1: 50kg- 8rep
Set 2: 50kg- 6rep
Set 3: 40kg- 10rep
Cable bicep curl
Set 1: 40kg-16rep
Set 2: 40kg-16rep
Hammer strength side lateral raise
Set 1: 62.5kg-12rep
Set 2: 62.5kg-10rep
Set 3: 62.5kg-9rep
Hammer strength iso horizontal chest press
Set 1: 55kgeach- 10rep
Set 2: 55kg each - 9rep
Smith machine shoulder press
Set 1: 90kg-8rep
Set 2: 90kg- 7rep
Saturday training session!!!
Tricep and posterior chain!!!!
Single arm tricep pushdown
Set 1: 20kg- 13rep
Set 2: 20kg- 13rep
Hammer d.y iso lateral row(pause at contraction)
Set 1: 52.5kg each- 12rep
Set 2: 52.5kg each- 11rep
Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 10rep
Neutral grip iso lateral lat plate loaded row
Set 1: 97.5kg-13rep
Set 2: 95kg-12rep
1 set pull ups(+5kg) - 12rep
Hammer strength chest supported wide grip row
Set 1: 84.5kg- 15rep
Set 2: 87kg- 12rep
Barbell shrug( pause at top)
Set 1: 100kg- 14rep
Set 2: 100kg- 12rep
Had a busy weekend had to take a break from phone. And spend some family time. Still thre
Chest bicep shoulder day
Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-11rep
Incline dumbbell chest press
Set 1: 50kg- 8rep
Set 2: 50kg- 6rep
Set 3: 40kg- 10rep
Cable bicep curl
Set 1: 40kg-16rep
Set 2: 40kg-16rep
Hammer strength side lateral raise
Set 1: 62.5kg-12rep
Set 2: 62.5kg-10rep
Set 3: 62.5kg-9rep
Hammer strength iso horizontal chest press
Set 1: 55kgeach- 10rep
Set 2: 55kg each - 9rep
Smith machine shoulder press
Set 1: 90kg-8rep
Set 2: 90kg- 7rep
Saturday training session!!!
Tricep and posterior chain!!!!
Single arm tricep pushdown
Set 1: 20kg- 13rep
Set 2: 20kg- 13rep
Hammer d.y iso lateral row(pause at contraction)
Set 1: 52.5kg each- 12rep
Set 2: 52.5kg each- 11rep
Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 10rep
Neutral grip iso lateral lat plate loaded row
Set 1: 97.5kg-13rep
Set 2: 95kg-12rep
1 set pull ups(+5kg) - 12rep
Hammer strength chest supported wide grip row
Set 1: 84.5kg- 15rep
Set 2: 87kg- 12rep
Barbell shrug( pause at top)
Set 1: 100kg- 14rep
Set 2: 100kg- 12rep
Had a busy weekend had to take a break from phone. And spend some family time. Still thre
Attachments
@Ratatata you are doing great on this. i got a lot of love for your attitude and simple training!I am improving either weight or reps each session!!!
Thank you sir for always hyping me up!!!
Thanks!!!
They r jst a fancy equipment
Back shoulder and arms have been my main focus past 8 months they grew quite well
Thanks brother!!!!
You all motivate me to do better
I know, that’s y they r called humbler, humbles u allot.
EF love!I am improving either weight or reps each session!!!
Thank you sir for always hyping me up!!!
Thanks!!!
They r jst a fancy equipment
Back shoulder and arms have been my main focus past 8 months they grew quite well
Thanks brother!!!!
You all motivate me to do better
I know, that’s y they r called humbler, humbles u allot.
Quad city is where you live bro @Ratatata big size
@Ratatata you are looking terrific man. i gotta give you mad credit for a nice workout session
@Ratatata bro you are the best!I am improving either weight or reps each session!!!
Thank you sir for always hyping me up!!!
Thanks!!!
They r jst a fancy equipment
Back shoulder and arms have been my main focus past 8 months they grew quite well
Thanks brother!!!!
You all motivate me to do better
I know, that’s y they r called humbler, humbles u allot.
@Ratatata bro you looking amazing on this. i like the different training you doing. you won't go wrong with it IMO
@Ratatata bros this a very good workout session. you putting together some good ones. you won't go wrong
Good work on the dumbbell incline bench. That per hand?
@Ratatata pull ups are looking great! i lvoe the different exercises you are doing. keep up the good work!
@Ratatata Great job on this man. Lots of different exercises that you're doing. I like the training, keep up the good work.
@Ratatata Wow. This is a very impressive workout. I gotta give you a lot of credit for the patience and the amount of volume that you're putting together. That's some true iron training.
A couple good sessions there. Love the weekend grind.
Legs are looking prime
@Ratatata hella awesome work right here! Legs are looking hella lean bro!
@Ratatata ues sir! Man your legs are big as hell!
@Ratatata Great set of workout bro....keep up the good work...........
Thank you everyone!!! Had to take a week break from gym, cold and flu hit me hard back to grind from today. Ped still same all supplied from @GENTEXLaboratories which i am very greatful!!!
Bit of change in exercise got 6-7 weeks left in my growth phase.
Chest, bicep and shoulder day!!!!!
Seated plate loaded machine side delt raise
Set 1: 20kg each side- 19rep
Set 2: 25kg each side- 15rep
Standing strict bicep curl
Set 1: 15kg- 17rep
Set 2: 15kg- 14rep finish with hammer curl 5 more
Rep!!!
Incline smith machine chest press
Set 1: 110kg- 7rep
Set 2: 110kg- 6rep
Dropset 80kg- 5rep
Single arm machine preacher curl
Set 1: 25kg- 16rep
Set 2: 25kg- 16rep
Hammer strength iso lateral seated chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each- 8rep
Seated low to high cable fly
Set 1: 22kg- 10rep
Set 2: 20kg- 10rep
Hammer strength seated shoulder press
Set 1: 45kg each side- 9rep
Set 2: 45kg each side- 7rep
Dropset 35kg each- 5rep
Bit of change in exercise got 6-7 weeks left in my growth phase.
Chest, bicep and shoulder day!!!!!
Seated plate loaded machine side delt raise
Set 1: 20kg each side- 19rep
Set 2: 25kg each side- 15rep
Standing strict bicep curl
Set 1: 15kg- 17rep
Set 2: 15kg- 14rep finish with hammer curl 5 more
Rep!!!
Incline smith machine chest press
Set 1: 110kg- 7rep
Set 2: 110kg- 6rep
Dropset 80kg- 5rep
Single arm machine preacher curl
Set 1: 25kg- 16rep
Set 2: 25kg- 16rep
Hammer strength iso lateral seated chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each- 8rep
Seated low to high cable fly
Set 1: 22kg- 10rep
Set 2: 20kg- 10rep
Hammer strength seated shoulder press
Set 1: 45kg each side- 9rep
Set 2: 45kg each side- 7rep
Dropset 35kg each- 5rep
get some pics up with this update bro thick training but no pics
I swear we have all had colds and flus these last few weeks..
Always solid workouts brother man
Keep killing it brother
Definitely nxt week bit flat after not eating enough carb for a week
: feels small.Every season change flu hits different. Even antibiotics r not effective.I swear we have all had colds and flus these last few weeks..
Always solid workouts brother man
Keep killing it brother
Thank you my luvWelcome back handsome
Having a sometime off doesn’t stress me but soreness after even light workout makes me feel y the fuck i took breakWouldn’t even stress it brother, take it as a unexpected deload
Good to see you and your handsome rig back at it brotherrrrr
Back and tricep day!!!
T bar row
Set 1: 95kg- 15rep
Set 2: 100kg- 12rep
Cross body cable extension
Set 1: 15kg- 16rep
Set 2: 15kg- 13rep
Wide grip cable row
Set 1: 82kg- 15rep
Set 3: 89kg- 12rep
Dumbbell skull crusher
Set 1: 15kg- 13rep
Set 2: 15kg- 12 rep
Single arm cable lat pulldown
Set 1: 50kg- 16rep
Set 2: 55kg- 14rep
Seated machine shrug
Set 1: 100kg- 15rep
Set 2: 110kg- 12rep
Hip extension
Set 1: 40kg- 9rep
Set 2: 40kg- 8rep
T bar row
Set 1: 95kg- 15rep
Set 2: 100kg- 12rep
Cross body cable extension
Set 1: 15kg- 16rep
Set 2: 15kg- 13rep
Wide grip cable row
Set 1: 82kg- 15rep
Set 3: 89kg- 12rep
Dumbbell skull crusher
Set 1: 15kg- 13rep
Set 2: 15kg- 12 rep
Single arm cable lat pulldown
Set 1: 50kg- 16rep
Set 2: 55kg- 14rep
Seated machine shrug
Set 1: 100kg- 15rep
Set 2: 110kg- 12rep
Hip extension
Set 1: 40kg- 9rep
Set 2: 40kg- 8rep
we missed you @Ratatata bro you strong again get pics ups
@Ratatata Damn nice workout, man. Mixing up the back and your triceps is pretty cool stuff. You won't beat skullcrushers.
@Ratatata EF love your way on this one. the family here appreciates your hard work and dedication. now opening lift with Tbar rows to get it started!
Lots of good things happening on this update. This is some hardcore iron training at its finest. I lied, the wide grip cable Row, one of my favorites.
@Ratatata
Varied training
back and tricep day is looking sweet! next thing i want to see from you is single arm cable lat pulldown followed by some pullups. pullups are the best especially weighted pullups
@Ratatata
yet another solid option on the training. EF family respects this type of routine. anytime you put together a solid pulling strategy its on point
@Ratatata
Back day looking prime
@Ratatata back and tris are some of the best days!
Thanks everyone ur support means a lot!!!
Bicep, shoulder, quad day!!!!
Bayesian cable curl
Set 1: 21kg- 17rep
Set 2: 21kg- 16rep
Pin loaded shoulder press
Set 1: 67kg- 11rep
Set 2: 67kg- 9rep
Dumbbell hammer curl
Set 1: 15kg- 20rep
Set 2: 15kg- 18rep
Barbell upright row
Set 1: 30kg- 22rep
Set 2: 40kg- 16rep
Super set with dumbbell side raise- 10kg- 12 rep
7kg- 10rep
Pause hip adduction
Set 1: 143kg- 14rep
Set 2: 143kg- 12rep
Leg extension
Set 1: 122kg- 14rep
Set 2: 122kg- 12rep
1-1/2 45* leg press
Set 1: 120kg- 13rep
Set 2: 120kg- 12rep superset to bodyweight squat- 12rep
Quad r jst maintainance volume for rest of 6 week of this bulk focusing on back shoulder and arms growth!!!!
Bicep, shoulder, quad day!!!!
Bayesian cable curl
Set 1: 21kg- 17rep
Set 2: 21kg- 16rep
Pin loaded shoulder press
Set 1: 67kg- 11rep
Set 2: 67kg- 9rep
Dumbbell hammer curl
Set 1: 15kg- 20rep
Set 2: 15kg- 18rep
Barbell upright row
Set 1: 30kg- 22rep
Set 2: 40kg- 16rep
Super set with dumbbell side raise- 10kg- 12 rep
7kg- 10rep
Pause hip adduction
Set 1: 143kg- 14rep
Set 2: 143kg- 12rep
Leg extension
Set 1: 122kg- 14rep
Set 2: 122kg- 12rep
1-1/2 45* leg press
Set 1: 120kg- 13rep
Set 2: 120kg- 12rep superset to bodyweight squat- 12rep
Quad r jst maintainance volume for rest of 6 week of this bulk focusing on back shoulder and arms growth!!!!
Attachments
@Ratatata getting it in as usual man! Nice work.
Nice workout here
your arms be HUGE bro come on really thick @Ratatata
Thanks brother!!!
Tricep and posterior chain day
V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep
High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep
Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep
Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep
Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep
Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep
Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep
Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep
V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep
High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep
Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep
Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep
Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep
Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep
Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep
Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep
Attachments
@Ratatata Back looks strong bro....keep it up........
Staring at facts here bro
Super back, the rows are doing it bro pull ups?
@Ratatata tricep and posterior chain day is on point. lying hamstring curl is also looking good. these are good leg training exercises
V bar tircep pushdown to overhead tricep extension = nice tweak
Bro what are you weighing in at now ? The bulk is working wonders for you
Traps and delts look massive
Thanks bro!!! 94kg atm, unfortunately i hold fat mostly at back and love handles, i still got abs with veins, cut after this bulk i am hoping to see good result, all the work i put in last 8 monthsBro what are you weighing in at now ? The bulk is working wonders for you
Traps and delts look massive
The cut phase I am super keen to see bro. Still looking pretty damn lean considering you're at the end of a bulkThanks bro!!! 94kg atm, unfortunately i hold fat mostly at back and love handles, i still got abs with veins, cut after this bulk i am hoping to see good result, all the work i put in last 8 months
@Ratatata This is looking fantastic, man. Excellent job on the leg training. I'm proud of you, you keep that up, and you'll have a lot of conditioning.
bro seated cable row good. i got machine for that in barn gym. good way to build strong back
@Ratatata
This is terrific, man. Lots of good exercises. You're pushing it good. you won't go wrong with seated hamstring curls love em!
@Ratatata
@Ratatata Bros this, a good workout. For sure. You hitting some good upper body exercises. And you definitely legit with the triceps.
@Ratatata your back is looking brolic bro!
Back is looking fucking great
Thanks everyone!!!! Added bit of fat but happy i put on some quality muscle aswell this bulk. And training has been really great lately!!!Back is looking fucking great
Chest bicep shoulder day
Seated machine side delt raise
Set 1: 25kg each side- 18rep
Set 2: 27.5kg each side- 15rep
Rest 10sec 5 more rep
Standing strict bicep curl
Set 1: 17.5kg- 15rep
Set 2: 15kg- 13rep
Incline smith machine chest press
Set 1: 115kg- 7rep
Set 2: 110kg- 7rep
Dropset 80kg- 6rep
Single arm machine preacher curl
Set 1: 27.5kg- 16rep
Set 2: 27.5kg- 16rep
Hammer strength pin loaded chest press(1 sec pause at stretch)
Set 1: 70.5kg- 16rep
Set 2: 77.5kg- 12rep
Seated low to high cable fly
Set 1: 20kg- 13rep
Set 2: 20kg- 12rep
Hammer strength seated shoulder press
Set 1: 50kg each side- 8rep
Set 2: 50kg each side- 6rep
Seated machine side delt raise
Set 1: 25kg each side- 18rep
Set 2: 27.5kg each side- 15rep
Rest 10sec 5 more rep
Standing strict bicep curl
Set 1: 17.5kg- 15rep
Set 2: 15kg- 13rep
Incline smith machine chest press
Set 1: 115kg- 7rep
Set 2: 110kg- 7rep
Dropset 80kg- 6rep
Single arm machine preacher curl
Set 1: 27.5kg- 16rep
Set 2: 27.5kg- 16rep
Hammer strength pin loaded chest press(1 sec pause at stretch)
Set 1: 70.5kg- 16rep
Set 2: 77.5kg- 12rep
Seated low to high cable fly
Set 1: 20kg- 13rep
Set 2: 20kg- 12rep
Hammer strength seated shoulder press
Set 1: 50kg each side- 8rep
Set 2: 50kg each side- 6rep
EF love!
@Ratatata back is looking solid man
@Ratatata numbers are solid man....keep it up......
Ef
Thanks brother!!!
Thanks appreciate allot!!!
Back and tricep!!!!
T bar row
Set 1: 110kg- 12rep
Set 2: 100kg- 14rep
Cross body cable extension
Set 1: 16kg-17rep
Set 2: 16kg- 13rep
Single arm seated cable row
Set 1: 45kg- 15rep
Set 3: 50kg- 13rep
Dumbbell skull crusher
Set 1: 15kg- 14rep
Set 2: 15kg- 12 rep
Pull up(+5kg)- 11 rep
Hammer strength iso lateral low row
Set 1: 40kg- 13rep
Set 2: 40kg- 12rep
Seated machine shrug
Set 1: 120kg- 14rep
15sec rest 7 more rep
Hip extension
Set 1: 40kg- 11re
Set 2: 40kg- 9rep
T bar row
Set 1: 110kg- 12rep
Set 2: 100kg- 14rep
Cross body cable extension
Set 1: 16kg-17rep
Set 2: 16kg- 13rep
Single arm seated cable row
Set 1: 45kg- 15rep
Set 3: 50kg- 13rep
Dumbbell skull crusher
Set 1: 15kg- 14rep
Set 2: 15kg- 12 rep
Pull up(+5kg)- 11 rep
Hammer strength iso lateral low row
Set 1: 40kg- 13rep
Set 2: 40kg- 12rep
Seated machine shrug
Set 1: 120kg- 14rep
15sec rest 7 more rep
Hip extension
Set 1: 40kg- 11re
Set 2: 40kg- 9rep
Attachments
EF love for sure!Ef
Thanks brother!!!
Thanks appreciate allot!!!
Bicep, shoulder chest day!!!!
Single arm cable bicep curl
Set 1: 20kg- 20rep
Set 2: 22kg- 16rep
Dropset 12kg- 8rep
Single arm machine lateral raise
Set 1: 30kg- 21rep
Set 2: 37kg- 20rep
Incline smith machine press
Set 1: 100kg-11rep
Set 2: 100kg- 8rep
Set 3:100kg- 8rep
Barbell curl
Set 1: 30kg- 15rep
Set 2: 30kg- 14rep
Chest fly machine
Set 1: 61kg- 12rep
Set 2: 61kg- 11rep
Smith machine shoulder press
Set 1: 70kg- 12rep
Set 2: 75kg- 9rep
Session went good, lately been hard to push down feels like body is rejecting food, thinking to cut this bulk soon and go to maintainance leading to cut. Lets see how it goes!!!
Single arm cable bicep curl
Set 1: 20kg- 20rep
Set 2: 22kg- 16rep
Dropset 12kg- 8rep
Single arm machine lateral raise
Set 1: 30kg- 21rep
Set 2: 37kg- 20rep
Incline smith machine press
Set 1: 100kg-11rep
Set 2: 100kg- 8rep
Set 3:100kg- 8rep
Barbell curl
Set 1: 30kg- 15rep
Set 2: 30kg- 14rep
Chest fly machine
Set 1: 61kg- 12rep
Set 2: 61kg- 11rep
Smith machine shoulder press
Set 1: 70kg- 12rep
Set 2: 75kg- 9rep
Session went good, lately been hard to push down feels like body is rejecting food, thinking to cut this bulk soon and go to maintainance leading to cut. Lets see how it goes!!!
yoru chest grew a lot bro saw in the pics and wow arms!
@Ratatata i'm def liking the back and tricep work. that is what we like to see. i like the hammer strength ISO lateral low row. that is solid
@Ratatata bro you won't go wrong with this. dumbbell skull crushers and single arm seated cable row on point. i love this training
Nice work on the rows
heck of a job on this one once again. single arm seated cable row and cross body cable extension. a fantastic way to do it
@Ratatata
i like the hip extension. the seated machine shrug and hammer strength iso lateral low row is a fun one to do. cross body cable extension also rocks!
@Ratatata
Excellent work on the volume as always. I like how you got in some Pull-Ups
That's a great way to force some growth to the upper back.
@Ratatata
@Ratatata looking good bro!!
@Ratatata bros let see more of this training
If you keep it up, you'll continue to improve. I'm very impressed. I love to see hard work pay off.
Nice movements pics look good brother
@Ratatata looking like an absolute unit
Thanks brother!!! Definitely made some progress this year!!!
Couldn’t bro, minicut from today for nxt 4 week leading to my tattoo session mid of july.
Thanks!!! Appreciate it!!!
Thanks!!!
I will definitely not going back!!!
Thanks!! Really appreciate big man!!!Nice movements pics look good brother
Thanks!!!!
Thanks allot!!
Thank you sir!!! Means allot coming from uBicccc boy
Had a small break due to family emergency!!! Back to grind from today. Started small minicut to give stomach break. Calories around 1900 and bit of cardio everyday.
Posterior chain day!!!
Lying hamstring curl
Set 1: 62.5kg- 15rep
Set 2: 65kg- 12rep
High to low plate loaded row
Set 1: 100kg- 13rep
Set 2: 100kg- 12rep
Single arm dumbbell row
Set 1: 65kg- 8rep
Set 2: 65kg- 8rep
Neutral grip iso lateral low row
Set 1: 55kg each- 12rep
Set 2: 55kg each- 12rep
Seated lat focus cable row
Set 1: 70kg- 15rep
Pause 10 sec 5 more rep
Seated plate loaded shrug
Set 1: 120kg- 16rep
Set 2: 130kg- 13rep
45* back extension
Set 1: 45kg- 10rep
Set 2: 45kg- 9rep
Had really great seassion low carb but had really good pump.
Posterior chain day!!!
Lying hamstring curl
Set 1: 62.5kg- 15rep
Set 2: 65kg- 12rep
High to low plate loaded row
Set 1: 100kg- 13rep
Set 2: 100kg- 12rep
Single arm dumbbell row
Set 1: 65kg- 8rep
Set 2: 65kg- 8rep
Neutral grip iso lateral low row
Set 1: 55kg each- 12rep
Set 2: 55kg each- 12rep
Seated lat focus cable row
Set 1: 70kg- 15rep
Pause 10 sec 5 more rep
Seated plate loaded shrug
Set 1: 120kg- 16rep
Set 2: 130kg- 13rep
45* back extension
Set 1: 45kg- 10rep
Set 2: 45kg- 9rep
Had really great seassion low carb but had really good pump.
Attachments
EF family love!Thanks brother!!! Definitely made some progress this year!!!
Couldn’t bro, minicut from today for nxt 4 week leading to my tattoo session mid of july.
Thanks!!! Appreciate it!!!
Thanks!!!
I will definitely not going back!!!
Thanks!! Really appreciate big man!!!
Thanks!!!!
Thanks allot!!
Thank you sir!!! Means allot coming from u
bros we love you!Thanks brother!!! Definitely made some progress this year!!!
Couldn’t bro, minicut from today for nxt 4 week leading to my tattoo session mid of july.
Thanks!!! Appreciate it!!!
Thanks!!!
I will definitely not going back!!!
Thanks!! Really appreciate big man!!!
Thanks!!!!
Thanks allot!!
Thank you sir!!! Means allot coming from u
EF family love all around!Thanks brother!!! Definitely made some progress this year!!!
Couldn’t bro, minicut from today for nxt 4 week leading to my tattoo session mid of july.
Thanks!!! Appreciate it!!!
Thanks!!!
I will definitely not going back!!!
Thanks!! Really appreciate big man!!!
Thanks!!!!
Thanks allot!!
Thank you sir!!! Means allot coming from u
Arms shoulder chest!!!
Standing barbell curl
Set 1: 30kg- 18rep
Set 2: 30kg- 16rep
Set 3: 30kg- 16rep
Seated plate loaded lateral raise
Set 1: 25kg- 19rep
Set 2: 25kg- 17rep
Hammer strength iso lateral shoulder press
Set 1: 50kg each- 10rep
Set 2: 50kg each- 7rep
Dropset 35kg- 6rep
Machine jm press
Set 1: 61kg- 11rep
Set 2: 61kg- 11rep
Set 3: 61kg- 9rep
Single cable tricep extension
Set 1: 20kg- 13rep
Set 2: 20kg- 13rep
Single arm machine hammer curl
Set 1: 32kg- 14rep
Set 2: 32kg- 12rep
Plate loaded incline fly
Set 1: 20kg- 10rep
Set 2: 20kg- 10rep
Set 3: 20kg- 8rep
Good session overall, second day of aggressive minicut. Pre workout meal attached, basmati rice, grill chicken, dash of butter and siracha sauce!!! Looks boring but did the job enough to fuel
Workout and good pump!!!
Standing barbell curl
Set 1: 30kg- 18rep
Set 2: 30kg- 16rep
Set 3: 30kg- 16rep
Seated plate loaded lateral raise
Set 1: 25kg- 19rep
Set 2: 25kg- 17rep
Hammer strength iso lateral shoulder press
Set 1: 50kg each- 10rep
Set 2: 50kg each- 7rep
Dropset 35kg- 6rep
Machine jm press
Set 1: 61kg- 11rep
Set 2: 61kg- 11rep
Set 3: 61kg- 9rep
Single cable tricep extension
Set 1: 20kg- 13rep
Set 2: 20kg- 13rep
Single arm machine hammer curl
Set 1: 32kg- 14rep
Set 2: 32kg- 12rep
Plate loaded incline fly
Set 1: 20kg- 10rep
Set 2: 20kg- 10rep
Set 3: 20kg- 8rep
Good session overall, second day of aggressive minicut. Pre workout meal attached, basmati rice, grill chicken, dash of butter and siracha sauce!!! Looks boring but did the job enough to fuel
Workout and good pump!!!
Attachments
No such thing. C'mon.
yeah sometimes you can still get great pumps with low carbs.
You do have stored up glycogen in the muscles to tap into. So that proves it right there.
@Ratatata
seated plated loaded shrug is amazing
45 degree back extension
these are good exercises man
@Ratatata
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