Approved Log Testosterone Equipoise NPP Anadrol Cycle Log

[BodyMonster34]

This is where I’m currently at for my training

Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 9 0kg



2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 30kg



3. Cable Flyes

(3 sets of 12-15 reps) @ 15kg



4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg



5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg



Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 70kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 60kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 70kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 17.5kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 17.5kg



**Day 3: Legs**

1. Belt squats

(5 sets of 8-12 reps) @ 100kg

2. Leg Press

(4 sets of 10-12 reps) @ 200kg + machine

3. Lunges

(4 sets of 10-12 reps per leg) @ bw

4. Leg Extensions

(3 sets of 12-15 reps) @ 70kg

5. Standing Leg Curls

(3 sets of 10-12 reps) @ 30kg



**Day 4: Shoulders and Abs**

1. Cable Crossover Rear Delt Flyes

(3 sets of 15-20reps) @ 7.5kg

2. Cable Lateral Raises

(3 sets of 15-20 reps) @ 7.5kg

3. Incline Shoulder Press (Smith Machine)

(4 sets of 12-15 reps) @ 50kg

4. Planks

(3 sets of 60 sec)

5. Russian Twists

(3 sets of 10-12 reps)

@JuicedMech-DJ

bro not bad on training. i want to see you kill it harder. planks good, build strong core i like it

 

[ceo]

This is where I’m currently at for my training

Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 9 0kg



2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 30kg



3. Cable Flyes

(3 sets of 12-15 reps) @ 15kg



4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg



5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg



Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 70kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 60kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 70kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 17.5kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 17.5kg



**Day 3: Legs**

1. Belt squats

(5 sets of 8-12 reps) @ 100kg

2. Leg Press

(4 sets of 10-12 reps) @ 200kg + machine

3. Lunges

(4 sets of 10-12 reps per leg) @ bw

4. Leg Extensions

(3 sets of 12-15 reps) @ 70kg

5. Standing Leg Curls

(3 sets of 10-12 reps) @ 30kg



**Day 4: Shoulders and Abs**

1. Cable Crossover Rear Delt Flyes

(3 sets of 15-20reps) @ 7.5kg

2. Cable Lateral Raises

(3 sets of 15-20 reps) @ 7.5kg

3. Incline Shoulder Press (Smith Machine)

(4 sets of 12-15 reps) @ 50kg

4. Planks

(3 sets of 60 sec)

5. Russian Twists

(3 sets of 10-12 reps)

@JuicedMech-DJ bros solid job on this one. i like the planks and russian twists too. its a good training session

 

[2Thick]

This is where I’m currently at for my training

Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 9 0kg



2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 30kg



3. Cable Flyes

(3 sets of 12-15 reps) @ 15kg



4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg



5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg



Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 70kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 60kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 70kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 17.5kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 17.5kg



**Day 3: Legs**

1. Belt squats

(5 sets of 8-12 reps) @ 100kg

2. Leg Press

(4 sets of 10-12 reps) @ 200kg + machine

3. Lunges

(4 sets of 10-12 reps per leg) @ bw

4. Leg Extensions

(3 sets of 12-15 reps) @ 70kg

5. Standing Leg Curls

(3 sets of 10-12 reps) @ 30kg



**Day 4: Shoulders and Abs**

1. Cable Crossover Rear Delt Flyes

(3 sets of 15-20reps) @ 7.5kg

2. Cable Lateral Raises

(3 sets of 15-20 reps) @ 7.5kg

3. Incline Shoulder Press (Smith Machine)

(4 sets of 12-15 reps) @ 50kg

4. Planks

(3 sets of 60 sec)

5. Russian Twists

(3 sets of 10-12 reps)

@JuicedMech-DJ planks and russian twists are amazing. cable crossover rear. curls are on point

 

[Ulter]

@

This is where I’m currently at for my training

Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 9 0kg



2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 30kg



3. Cable Flyes

(3 sets of 12-15 reps) @ 15kg



4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg



5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg



Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 70kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 60kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 70kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 17.5kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 17.5kg



**Day 3: Legs**

1. Belt squats

(5 sets of 8-12 reps) @ 100kg

2. Leg Press

(4 sets of 10-12 reps) @ 200kg + machine

3. Lunges

(4 sets of 10-12 reps per leg) @ bw

4. Leg Extensions

(3 sets of 12-15 reps) @ 70kg

5. Standing Leg Curls

(3 sets of 10-12 reps) @ 30kg



**Day 4: Shoulders and Abs**

1. Cable Crossover Rear Delt Flyes

(3 sets of 15-20reps) @ 7.5kg

2. Cable Lateral Raises

(3 sets of 15-20 reps) @ 7.5kg

3. Incline Shoulder Press (Smith Machine)

(4 sets of 12-15 reps) @ 50kg

4. Planks

(3 sets of 60 sec)

5. Russian Twists

(3 sets of 10-12 reps)

@JuicedMech-DJ day 4 shoulders and abs. you won't go wrong with planks too. good job on russian twists. core training is important too

 

[Tiger Salman Khan]

This is where I’m currently at for my training

Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 9 0kg



2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 30kg



3. Cable Flyes

(3 sets of 12-15 reps) @ 15kg



4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg



5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg



Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 70kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 60kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 70kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 17.5kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 17.5kg



**Day 3: Legs**

1. Belt squats

(5 sets of 8-12 reps) @ 100kg

2. Leg Press

(4 sets of 10-12 reps) @ 200kg + machine

3. Lunges

(4 sets of 10-12 reps per leg) @ bw

4. Leg Extensions

(3 sets of 12-15 reps) @ 70kg

5. Standing Leg Curls

(3 sets of 10-12 reps) @ 30kg



**Day 4: Shoulders and Abs**

1. Cable Crossover Rear Delt Flyes

(3 sets of 15-20reps) @ 7.5kg

2. Cable Lateral Raises

(3 sets of 15-20 reps) @ 7.5kg

3. Incline Shoulder Press (Smith Machine)

(4 sets of 12-15 reps) @ 50kg

4. Planks

(3 sets of 60 sec)

5. Russian Twists

(3 sets of 10-12 reps)

@JuicedMech-DJ Keep growing man.......

 

[RoySimpson]

This is where I’m currently at for my training

Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 9 0kg



2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 30kg



3. Cable Flyes

(3 sets of 12-15 reps) @ 15kg



4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg



5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg



Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 70kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 60kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 70kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 17.5kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 17.5kg



**Day 3: Legs**

1. Belt squats

(5 sets of 8-12 reps) @ 100kg

2. Leg Press

(4 sets of 10-12 reps) @ 200kg + machine

3. Lunges

(4 sets of 10-12 reps per leg) @ bw

4. Leg Extensions

(3 sets of 12-15 reps) @ 70kg

5. Standing Leg Curls

(3 sets of 10-12 reps) @ 30kg



**Day 4: Shoulders and Abs**

1. Cable Crossover Rear Delt Flyes

(3 sets of 15-20reps) @ 7.5kg

2. Cable Lateral Raises

(3 sets of 15-20 reps) @ 7.5kg

3. Incline Shoulder Press (Smith Machine)

(4 sets of 12-15 reps) @ 50kg

4. Planks

(3 sets of 60 sec)

5. Russian Twists

(3 sets of 10-12 reps)

@JuicedMech-DJ Awesome work right here!

 

[25homes]

This is where I’m currently at for my training

Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 9 0kg



2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 30kg



3. Cable Flyes

(3 sets of 12-15 reps) @ 15kg



4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg



5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg



Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 70kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 60kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 70kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 17.5kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 17.5kg



**Day 3: Legs**

1. Belt squats

(5 sets of 8-12 reps) @ 100kg

2. Leg Press

(4 sets of 10-12 reps) @ 200kg + machine

3. Lunges

(4 sets of 10-12 reps per leg) @ bw

4. Leg Extensions

(3 sets of 12-15 reps) @ 70kg

5. Standing Leg Curls

(3 sets of 10-12 reps) @ 30kg



**Day 4: Shoulders and Abs**

1. Cable Crossover Rear Delt Flyes

(3 sets of 15-20reps) @ 7.5kg

2. Cable Lateral Raises

(3 sets of 15-20 reps) @ 7.5kg

3. Incline Shoulder Press (Smith Machine)

(4 sets of 12-15 reps) @ 50kg

4. Planks

(3 sets of 60 sec)

5. Russian Twists

(3 sets of 10-12 reps)

Good work here

 

[Sassy Rep]

How you going this week bro?

 

[JuicedMech-DJ]

Good brother sorry I’ve been going through some shit this week. On a positive note have a look at this for a lunchtime snack

 

[Sassy Rep]

Good brother sorry I’ve been going through some shit this week. On a positive note have a look at this for a lunchtime snack

Hope your going OK brother? Tough times don't last but tough people do!

 

[JuicedMech-DJ]

Here’s a current physique pic everyone

 

[the_alcatraz]

Here’s a current physique pic everyone

abs ripped bro you hella lean

 

[JuicedMech-DJ]

Yeah I’ve always been hella lean bro, have even at my biggest I stay lean asf

abs ripped bro you hella lean

 

[stevesmi]

Here’s a current physique pic everyone

@JuicedMech-DJ i think most people would kill for that look. keep up the grind. its all improvement from here

 

[BodyMonster34]

Here’s a current physique pic everyone

bro @juicedmech you look good. i proud of you. pushing some good size

 

[SteveMobsterG]

Here’s a current physique pic everyone

Check out the six pack!

 

[the_alcatraz]

Yeah I’ve always been hella lean bro, have even at my biggest I stay lean asf

you always come thru with lean ASF pic bro

 

[Sassy Rep]

Here’s a current physique pic everyone

Looking good brother

 

[ROIDDERS]

Here’s a current physique pic everyone

you look fantastic man! @JuicedMech-DJ the EF family is proud of your progress. imagine where you will be in another year

 

[JuicedMech-DJ]

I haven’t got a misso dragging me down anymore lads, she left me for a 54yr old man after 5 years together. It’s my time to shine now after she dulled my light for too long. Gunna use this pain to make bulk gains. Big things incoming fellas stay tuned

 

[ceo]

Here’s a current physique pic everyone

@JuicedMech-DJ bros i love this. you look incredible! pushing some big improvements

 

[Ulter]

Here’s a current physique pic everyone

seeing some abs popping out. @JuicedMech-DJ

I haven’t got a misso dragging me down anymore lads, she left me for a 54yr old man after 5 years together. It’s my time to shine now after she dulled my light for too long. Gunna use this pain to make bulk gains. Big things incoming fellas stay tuned

my ex wife left me and took my daughter twice. the 2nd time she took her was when she killed herself

 

[ballin2504]

Here’s a current physique pic everyone

@JuicedMech-DJ nice work man. Looking lean

 

[JuicedMech-DJ]

seeing some abs popping out. @JuicedMech-DJ

my ex wife left me and took my daughter twice. the 2nd time she took her was when she killed herself

I’m sorry you had to go through that brother

 

[Ulter]

I’m sorry you had to go through that brother

yeah its life. training is my outlet

 

[Tiger Salman Khan]

Here’s a current physique pic everyone

@JuicedMech-DJ looking impressive man....this is your best physique in last couple of years?........

 

[JuicedMech-DJ]

@JuicedMech-DJ looking impressive man....this is your best physique in last couple of years?........

I’d say my physique has been slightly larger around this time last year, but I’ve always been ridiculously lean my whole life. A blessing and a curse at times. But yeah I still have a long ways to go yet. We only just kicked off be incredible to see where I’m at in a years time

 

[MUSTANG_18]

I’d say my physique has been slightly larger around this time last year, but I’ve always been ridiculously lean my whole life. A blessing and a curse at times. But yeah I still have a long ways to go yet. We only just kicked off be incredible to see where I’m at in a years time

you've clearly grown over time

 

[JuicedMech-DJ]

you've clearly grown over time

Thanks bro plenty more growth to come

 

[MUSTANG_18]

Thanks bro plenty more growth to come

coming in HOT

 

[JuicedMech-DJ]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

 

[the_alcatraz]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

you will going up bro growing i bet too

 

[JuicedMech-DJ]

Y

you will going up bro growing i bet too

Yeah deffs starting to see some changes in my physique

 

[stevesmi]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

nice job mixing up the workout @JuicedMech-DJ this is a solid job. chest and triceps is always a fun one

 

[BodyMonster34]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

@juicedmech bro don't forget the red meat updates. also need report on lot lizards. i know you all over them

 

[JuicedMech-DJ]

Will do brother apologies I need to be more onto the food updates

@juicedmech bro don't forget the red meat updates. also need report on lot lizards. i know you all over them

 

[SteveMobsterG]

It's always nice to get back to as decent number - even 100kg

 

[ROIDDERS]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

@JuicedMech-DJ you are looking good on this layout. the overhead cable rope extension is the way to go!

 

[JuicedMech-DJ]

Tonight’s workout, went up in weights for everything tonight

Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 75kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 65kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 75kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 20kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 20kg

 

[2Thick]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

@JuicedMech-DJ this is a nice iron training session. getting in some good training. i'm proud of you man

 

[JuicedMech-DJ]

@JuicedMech-DJ this is a nice iron training session. getting in some good training. i'm proud of you man

Thanks brother I appreciate the amount of support you guys are all giving me aye. Makes this whole process so much fun !!!

 

[Ulter]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

tricep pushdowns and overhead cable rope extensions are amazing. @JuicedMech-DJ happy to see this!

 

[ceo]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

@JuicedMech-DJ bros this one looks good. pushing some nice training. we love to see it

 

[JuicedMech-DJ]

Going full beast mode now. Nobody holding me back from anything anymore have so much more free time to spend really focusing on getting my training done right

 

[RoySimpson]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

@JuicedMech-DJ nothing better then levelling up!!

 

[2Thick]

Thanks brother I appreciate the amount of support you guys are all giving me aye. Makes this whole process so much fun !!!

you are an important part of the EF family

 

[BodyMonster34]

Will do brother apologies I need to be more onto the food updates

bro @JuicedMech-DJ you a true champion. i love this training.

Tonight’s workout, went up in weights for everything tonight

Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 75kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 65kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 75kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 20kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 20kg

bro that the way its done!

 

[Noah Wixx]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

Hell yeah nicely done! I moved up as well just with dumbbells its an awesome feeling.

 

[JuicedMech-DJ]

Thanks for the support fellas aye, you guys are all a major reason I wanna keep pushing past my goals

 

[the_alcatraz]

Thanks for the support fellas aye, you guys are all a major reason I wanna keep pushing past my goals

EF fam is here for u bro

 

[ballin2504]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

@JuicedMech-DJ that is a great bench man! Way to go brother

 

[Sassy Rep]

Went up in weights last night for my chest session, was pretty stoked to be hitting 100kg bench again.


Day 1: Chest and Triceps

1. Barbell Bench Press

(4 sets of 8-12 reps) @ 100kg


2. Incline Dumbbell Press

(3 sets of 10-15 reps) @ 32.5kg


3. Cable Flyes

(3 sets of 12-15 reps) @ 20kg


4. Tricep Pushdowns

(4 sets of 10-12 reps) @ 35kg


5. Overhead cable rope Extension

(3 sets of 12-15) @ 30kg

I like this session!

 

[Sassy Rep]

Tonight’s workout, went up in weights for everything tonight

Day 2: Back and Biceps

1. Lat pulldowns

(4 sets of 8-12 reps) @ 75kg

2. Barbell Rows

(4 sets of 8-12 reps) @ 65kg

3. Seated Cable Rows

(3 sets of 10-12 reps) @ 75kg

4. Dumbbell Bicep Curls

(4 sets of 10-12 reps)@ 20kg

5. Hammer Curls

(3 sets of 10-12 reps) @ 20kg

Just like your chest session that's how its done. Its straight to the point these workouts.

 

[JuicedMech-DJ]

Just like your chest session that's how its done. Its straight to the point these workouts.

Always brother no fluffing around get in get it done

 

[JuicedMech-DJ]

Dinner is a stew with mash potato as for macros I’m not sure but having two of these meals

 

[JuicedMech-DJ]

How we looking fellas

 

[the_alcatraz]

Dinner is a stew with mash potato as for macros I’m not sure but having two of these meals

It doesnt look good in the pic honest lol but I bet it tastes awesome

How we looking fellas

you are looking real lean
arms and chest bigger and you got the abs super LEAN!

 

[JuicedMech-DJ]

Have put on a couple kilos over last few weeks so keen to see how far we can go up. Gotta hit those triple digits soon hopefully

 

[SteveMobsterG]

How we looking fellas

How do YOU feel you look?

 

[JuicedMech-DJ]

How do YOU feel you look?

Better but I’m still not satisfied. I was always skinny my whole life up until last 3 years or so. I am also 6’4 so have super long limbs to fill out

 

[stevesmi]

How we looking fellas

you look good man. the way your physique is lanky. its always going to be hard to have big peaks to your muscles. but you are getting there @JuicedMech-DJ

 

[JuicedMech-DJ]

you look good man. the way your physique is lanky. its always going to be hard to have big peaks to your muscles. but you are getting there @JuicedMech-DJ

Plenty more progress coming, been working on a new training split

 

[BodyMonster34]

How we looking fellas

bro you got a strong lean prison look. the tats and beard confirm you've done time. @JuicedMech-DJ also the shoulders

 

[the_alcatraz]

Have put on a couple kilos over last few weeks so keen to see how far we can go up. Gotta hit those triple digits soon hopefully

kgs up means you growing it looks like it too bro

 

[JuicedMech-DJ]

Tried to get some back photos for you guys

 

[ceo]

How we looking fellas

bros i think you look good. but i think you still got room to grow. i think put another 5lbs of muscle and you would be a monster! @JuicedMech-DJ

 

[JuicedMech-DJ]

bros i think you look good. but i think you still got room to grow. i think put another 5lbs of muscle and you would be a monster! @JuicedMech-DJ

I’d like another 10 kg of size but I’ll settle for 100kg lean

 

[Ulter]

How we looking fellas

@JuicedMech-DJ you are looking solid man. I would give you a solid B right now. i see much more potential in you though to move to an A

 

[JuicedMech-DJ]

@JuicedMech-DJ you are looking solid man. I would give you a solid B right now. i see much more potential in you though to move to an A

Oh wow thank you brother

 

[ROIDDERS]

How we looking fellas

you are looking great! @JuicedMech-DJ everything looks on point. keep up the grind, you are improving

 

[JuicedMech-DJ]

you are looking great! @JuicedMech-DJ everything looks on point. keep up the grind, you are improving

Everything takes time, I think that’s where most people go wrong expecting the world when they hop on gear

 

[stevesmi]

Plenty more progress coming, been working on a new training split

that is good. keep it fun

 

[JuicedMech-DJ]

that is good. keep it fun

Will wait until I have completed the split this week with weights etc. can tell you right now I am way more sore than normal with the change up

 

[JuicedMech-DJ]

you are looking great! @JuicedMech-DJ everything looks on point. keep up the grind, you are improving

I think my new split is going to blow you guys away, I’ll tell you a few things. I’ve swapped from a 4 day split to a 6 day split and have 2 legs days in new split

 

[ceo]

I’d like another 10 kg of size but I’ll settle for 100kg lean

bros 10kg would be huge. that like 20+ pounds

 

[JuicedMech-DJ]

bros 10kg would be huge. that like 20+ pounds

Yeah I’m at around 95kg at the moment, I feel 105 for my height would be perfect and proportionate without being obnoxiously big

 

[ceo]

Yeah I’m at around 95kg at the moment, I feel 105 for my height would be perfect and proportionate without being obnoxiously big

bros that a good goal

 

[JuicedMech-DJ]

bros that a good goal

Thanks brother I feel like it’s achievable, not expecting it to happen overnight

 

[ROIDDERS]

I think my new split is going to blow you guys away, I’ll tell you a few things. I’ve swapped from a 4 day split to a 6 day split and have 2 legs days in new split

look forward to it!

 

[Sassy Rep]

Dinner is a stew with mash potato as for macros I’m not sure but having two of these meals

How we looking fellas

Have put on a couple kilos over last few weeks so keen to see how far we can go up. Gotta hit those triple digits soon hopefully

Can not go wrong with keeping food simple bro. Looking nice and lean as well, the beef will come with time

 

[JuicedMech-DJ]

Can not go wrong with keeping food simple bro. Looking nice and lean as well, the beef will come with time

Time, quality gear, the right food, a solid training split and commitment and the support I have from the EF family I cannot lose

 

[Sassy Rep]

Tried to get some back photos for you guys

You are in a good place brother, let's see you explode

 

[JuicedMech-DJ]

You are in a good place brother, let's see you explode

Progress is starting to flow in consistently brother, scales are going up, weights are going up

 

[Noah Wixx]

It doesnt look good in the pic honest lol but I bet it tastes awesome

you are looking real lean
arms and chest bigger and you got the abs super LEAN!

I was thinking the same.

 

[the_alcatraz]

Progress is starting to flow in consistently brother, scales are going up, weights are going up

fact you doing better

 

[stevesmi]

Will wait until I have completed the split this week with weights etc. can tell you right now I am way more sore than normal with the change up

yeah your body will adjust

 

[JuicedMech-DJ]

I can’t gatekeep this split any longer I’m absolutely loving it so much here it is. Still a few days left to fill out as I finish the week out! All weights are in KG

Day 1 – Chest

• Barbell Bench Press - 100

• Incline Dumbbell Press - 32.5

• Cable Fly - 17.5

• Dumbbell Pullover - 25

• Chest Dips

• Pec Deck Machine - 20



Day 2 – Back

• Deadlifts - 100

• Lat Pulldowns - 70

• Barbell Rows - 60

• Seated Cable Row - 70

• Rear Delt Flys - 7.5

• Straight Cable Pulldowns - 25



Day 3 – Legs

• Belt Squats - 120

• Walking Lunges - bw

• Leg Press - 220

• Standing Calf Raises - 40

• Seated Calf Raises - 40



Day 4 – Shoulders

• Seated Barbell Press - 50

• Dumbbell Lateral Raises - 10

• Front Plate Raises - 20

• Rear Delt Cable Fly - 7.5

• Cable Upright Row - 25

• Dumbbell Shrugs - 40



Day 5 – Arms



Superset A

• Barbell Curls

• Close-Grip Bench Press



Superset B

• Dumbbell Hammer Curls

• Overhead Triceps Extension



Superset C

• Preacher Curl

• Rope Triceps Pushdown



Finisher:

• Reverse Curls

• Skullcrushers



Day 6 – Legs

• Hack Squats

• Bulgarian Split Squats

• Leg Extensions

• Lying Leg Curls

• Hip Thrusts

• Smith Machine Calf Raises

 

[ceo]

Thanks brother I feel like it’s achievable, not expecting it to happen overnight

bros you gonna get there. we believe in you

 

[Tiger Salman Khan]

I can’t gatekeep this split any longer I’m absolutely loving it so much here it is. Still a few days left to fill out as I finish the week out! All weights are in KG

Day 1 – Chest

• Barbell Bench Press - 100

• Incline Dumbbell Press - 32.5

• Cable Fly - 17.5

• Dumbbell Pullover - 25

• Chest Dips

• Pec Deck Machine - 20



Day 2 – Back

• Deadlifts - 100

• Lat Pulldowns - 70

• Barbell Rows - 60

• Seated Cable Row - 70

• Rear Delt Flys - 7.5

• Straight Cable Pulldowns - 25



Day 3 – Legs

• Belt Squats - 120

• Walking Lunges - bw

• Leg Press - 220

• Standing Calf Raises - 40

• Seated Calf Raises - 40



Day 4 – Shoulders

• Seated Barbell Press - 50

• Dumbbell Lateral Raises - 10

• Front Plate Raises - 20

• Rear Delt Cable Fly - 7.5

• Cable Upright Row - 25

• Dumbbell Shrugs - 40



Day 5 – Arms



Superset A

• Barbell Curls

• Close-Grip Bench Press



Superset B

• Dumbbell Hammer Curls

• Overhead Triceps Extension



Superset C

• Preacher Curl

• Rope Triceps Pushdown



Finisher:

• Reverse Curls

• Skullcrushers



Day 6 – Legs

• Hack Squats

• Bulgarian Split Squats

• Leg Extensions

• Lying Leg Curls

• Hip Thrusts

• Smith Machine Calf Raises

@JuicedMech-DJ Great updates man....good going........

 

[ballin2504]

How we looking fellas

@JuicedMech-DJ looks like you gave out some muscle on man. Really lean. Keep it lean while you bulk you’ll be much happier at the end

 

[JuicedMech-DJ]

@JuicedMech-DJ looks like you gave out some muscle on man. Really lean. Keep it lean while you bulk you’ll be much happier at the end

Will do bro I’ll always keep it lean

 

[the_alcatraz]

Will do bro I’ll always keep it lean

keep the thang bro

 

[Sassy Rep]

I can’t gatekeep this split any longer I’m absolutely loving it so much here it is. Still a few days left to fill out as I finish the week out! All weights are in KG

Day 1 – Chest

• Barbell Bench Press - 100

• Incline Dumbbell Press - 32.5

• Cable Fly - 17.5

• Dumbbell Pullover - 25

• Chest Dips

• Pec Deck Machine - 20



Day 2 – Back

• Deadlifts - 100

• Lat Pulldowns - 70

• Barbell Rows - 60

• Seated Cable Row - 70

• Rear Delt Flys - 7.5

• Straight Cable Pulldowns - 25



Day 3 – Legs

• Belt Squats - 120

• Walking Lunges - bw

• Leg Press - 220

• Standing Calf Raises - 40

• Seated Calf Raises - 40



Day 4 – Shoulders

• Seated Barbell Press - 50

• Dumbbell Lateral Raises - 10

• Front Plate Raises - 20

• Rear Delt Cable Fly - 7.5

• Cable Upright Row - 25

• Dumbbell Shrugs - 40



Day 5 – Arms



Superset A

• Barbell Curls

• Close-Grip Bench Press



Superset B

• Dumbbell Hammer Curls

• Overhead Triceps Extension



Superset C

• Preacher Curl

• Rope Triceps Pushdown



Finisher:

• Reverse Curls

• Skullcrushers



Day 6 – Legs

• Hack Squats

• Bulgarian Split Squats

• Leg Extensions

• Lying Leg Curls

• Hip Thrusts

• Smith Machine Calf Raises

How do you pull up this week after training mate?

 

[JuicedMech-DJ]

How do you pull up this week after training mate?

Really good, was definitely a bit more sore than usual this week but today is my rest day so will load up on the food and replenish the stores but overall pulled up really well

 

[JuicedMech-DJ]

Honey mustard chicken for dinner tonight lads solid amount of protein and carbs.

 

[MUSTANG_18]

Honey mustard chicken for dinner tonight lads solid amount of protein and carbs.

how much is solid?

 

[JuicedMech-DJ]

how much is solid?

Protein - 60g
Carbs- 48g
Fats - 11g

This is approximate as I make my honest mustard chicken with pasta not rice

 

[MUSTANG_18]

Protein - 60g
Carbs- 48g
Fats - 11g

This is approximate as I make my honest mustard chicken with pasta not rice

super solid man

 

[JuicedMech-DJ]

super solid man

Had a few more meals after dinner too

 

[the_alcatraz]

Had a few more meals after dinner too

whatd u get bro?