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@Rogue888 One of the best updates I've seen. Excellent exercises.
I love the pull-ups. You're not gonna go wrong with those along with the deadlifts.
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I love the pull-ups. You're not gonna go wrong with those along with the deadlifts.
@Rogue888 You are the best. I love what you're doing here and I love the training session.
Burpees look really good for the Friday.
Ass to grass squats
@Rogue888 I gotta give you a lot of credit. This is some good volume.
And you managed to drop about 5 kg, that's very good. Look forward to seeing your next stage.
Training Log Update - Week 4
Week 4 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP @
3IU GH before bed @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 95.8kg
Current 4wk Average: 94.0kg
Calories: 3500
Training this week;
Monday
Team Workout
Teams of 4
Complete as many rounds as possible in 30 mins of:
20/Row or Ski Calories
max rep Double Unders
max rep Single Dumbbell Box Step-ups, 22.5kg, 20 in
max rep Bench Press, 60kg
Tuesday
Deadlifts
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75% 140kg
Set 2: 3 Reps @ 85% 150kg
Set 3: 1 Reps @ 90% 160kg
Set 4: 5 Reps @ 80% 145kg
Set 5: 3 Reps @ 85% 150kg
Set 6: 1 Rep @95%+ 185kg, new PB!
Wednesday
Workout
AMRAP - As Many Rounds As Possible
Complete as many rounds as possible in 8 mins of:
10 Power Cleans, 60kg
15 Push-ups
10 Box Jumps, 24in
Thursday
Normal gym - bit of a light / recovery session, hit some db curls, hammer curls, tricep push down and overhead strict press
Have got an app now to start logging normal gym workouts so will start including
Week 4 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP @
3IU GH before bed @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 95.8kg
Current 4wk Average: 94.0kg
Calories: 3500
Training this week;
Monday
Team Workout
Teams of 4
Complete as many rounds as possible in 30 mins of:
20/Row or Ski Calories
max rep Double Unders
max rep Single Dumbbell Box Step-ups, 22.5kg, 20 in
max rep Bench Press, 60kg
Tuesday
Deadlifts
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75% 140kg
Set 2: 3 Reps @ 85% 150kg
Set 3: 1 Reps @ 90% 160kg
Set 4: 5 Reps @ 80% 145kg
Set 5: 3 Reps @ 85% 150kg
Set 6: 1 Rep @95%+ 185kg, new PB!
Wednesday
Workout
AMRAP - As Many Rounds As Possible
Complete as many rounds as possible in 8 mins of:
10 Power Cleans, 60kg
15 Push-ups
10 Box Jumps, 24in
Thursday
Normal gym - bit of a light / recovery session, hit some db curls, hammer curls, tricep push down and overhead strict press
Have got an app now to start logging normal gym workouts so will start including
Attachments
@Rogue888 awesome workout man! Love the pics also
@Rogue888 Numbers look amazing bro....keep going........
Training Log Update - End Of Week 4
Week 4 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
Rest Day
Week 4 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs
NPP has been going great , feeling strong and recovery still seems to be going ok even with how hard have been pushing. Couple PBs to mention in last few weeks is 160kg back squat for 1 rep max, 140kg back squat for 5 rep max. And 185kg deadlift 1 rep max.
Cut Finish Weight: 89kg
Today Weight: 96.2kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Friday
4 Rounds ForTime:
800m Run
20 Pull-ups
30 Push-ups
50 Air Squats
Saturday
Gave my “Push” day routine a go at normal gym consisting of below. Forgot to record weights , will add in from next week and keep record in my app
- Barbell flat bench 4×6 (2–3 min rest)
- Barbell strict overhead press 4×6 (2–3 min rest)
- Pec deck 3×12 (45–60 sec rest)
- Tricep pushdown + overhead tricep extension (superset) 3×10 (60–90 sec rest)
- Low-to-high cable flys 3×12 (45–60 sec rest)
Rest Day
npp no anxiety bro? gave me some recently
push push!
you're a tren beast then bro lolNone at all bro
I also didn’t get any mental sides when ran Tren ace either
Maybe again one day lol
its coming bro lol
i get anxiety from both lolI like deca over NPP
Npp is great don't get me wrong! But I feel deca spikes harder?
Most ive ran is 400mg of deca
Couldn't pass 20wks
Mind starts to go a little weird...
I'll cap it earlier Next time I reckon!
Congrats on the PBS bro hellyeaa
We bring this debate again, npp wins over decaI like deca over NPP
Npp is great don't get me wrong! But I feel deca spikes harder?
Most ive ran is 400mg of deca
Couldn't pass 20wks
Mind starts to go a little weird...
I'll cap it earlier Next time I reckon!
Congrats on the PBS bro hellyeaa
. 8 weeks done 10-12 more week left. Lets see how it goes
Deca wins broWe bring this debate again, npp wins over deca
Training Log Update - Start Of Week 5
Week 5
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 96.5
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Monday - Hyrox Session
Workout
For Time
5 Rounds for Quality
500m Row
15 Russian KB Swings 24kg
400m Run
15 Wallballs HYROX Weight
Tuesday - CrossFit
Weightlifting
For Load
Every 2:00 x 5 Sets
1 Power Clean + 1 Hang Squat Clean
Complete@ 70-80% of 1RM Clean.
Completed at 60kg/70kg/70kg/80kg/80kg
Workout
Every 3 mins x 4 Sets
15 Calories Row/Ski/Bike
12 Deadlifts, 60kg
9 Hang Power Cleans, 60kg
6 Front Squats, 60kg
Wednesday - Gym
Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 70 kg x 8
Set 3: 80 kg x 8
Set 4: 90 kg x 6
Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Butterfly (Pec Deck)
Set 1: 8 Resistance x 15
Set 2: 9 Resistance x 15
Set 3: 12 Resistance x 15
Triceps Pushdown (Straight Bar)
Set 1: 45.5 kg x 12
Set 2: 59.1 kg x 12
Set 3: 68.2 kg x 10
Triceps Overhead Extension (Cable, Rope)
Set 1: 31.8 kg x 12
Set 2: 31.8 kg x 12
Set 3: 40.9 kg x 12
Low To High Cable Fly
(Weights are per side so x2 total)
Set 1: 13.6 kg x 12
Set 2: 18.2 kg x 12
Set 3: 18.2 kg x 13
Week 5
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 96.5
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Monday - Hyrox Session
Workout
For Time
5 Rounds for Quality
500m Row
15 Russian KB Swings 24kg
400m Run
15 Wallballs HYROX Weight
Tuesday - CrossFit
Weightlifting
For Load
Every 2:00 x 5 Sets
1 Power Clean + 1 Hang Squat Clean
Complete@ 70-80% of 1RM Clean.
Completed at 60kg/70kg/70kg/80kg/80kg
Workout
Every 3 mins x 4 Sets
15 Calories Row/Ski/Bike
12 Deadlifts, 60kg
9 Hang Power Cleans, 60kg
6 Front Squats, 60kg
Wednesday - Gym
Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 70 kg x 8
Set 3: 80 kg x 8
Set 4: 90 kg x 6
Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Butterfly (Pec Deck)
Set 1: 8 Resistance x 15
Set 2: 9 Resistance x 15
Set 3: 12 Resistance x 15
Triceps Pushdown (Straight Bar)
Set 1: 45.5 kg x 12
Set 2: 59.1 kg x 12
Set 3: 68.2 kg x 10
Triceps Overhead Extension (Cable, Rope)
Set 1: 31.8 kg x 12
Set 2: 31.8 kg x 12
Set 3: 40.9 kg x 12
Low To High Cable Fly
(Weights are per side so x2 total)
Set 1: 13.6 kg x 12
Set 2: 18.2 kg x 12
Set 3: 18.2 kg x 13
Attachments
You are leaner every time i see your log update bro
hows the cardio going?
Thank you bro I appreciate that. It’s a nice feeling seeing the weight going up so much but still staying relatively lean! Think the muscle growth is at a healthy level this push
Cardio is always up there , especially in the CrossFit I do min 4x a week which helps, also helps me get away with higher calories too
High cardio is what you want.
Hey brother! Good to see you here too my manGood to see you here to my bro! Aussie section looking so solid
Training Log Update - Mid Week Update Of Week 5
Week 5 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Thursday - Hyrox Session
Wanted to get some cardio in today
Workout
40 Min EMOM
Friday - CrossFit
Weightlifting/Strength
For Load
Every 2:00 x 5 Sets
3 Overhead Squats
@@ 80%+ of 1RM Snatch.
40kg/45kg/50kg/50kg/50kg
Workout
For Time
Every 2 mins for 12 mins do:
8 Toes-to-bar
10 Single Arm Dumbbell Hang Snatches, 22.5kg
12 Single Dumbbell Box Step Overs, 22.5kg
24in
Saturday CrossFit tomorrow and then leg day at gym over the weekend, log update Sunday night
Week 5 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Thursday - Hyrox Session
Wanted to get some cardio in today
Workout
40 Min EMOM
- 200m Row / 200m Run
- 8 inchworms + push up
- 200m Ski / .55/.5k Bike
- 10 Lunge, Lunge Squat
Friday - CrossFit
Weightlifting/Strength
For Load
Every 2:00 x 5 Sets
3 Overhead Squats
@@ 80%+ of 1RM Snatch.
40kg/45kg/50kg/50kg/50kg
Workout
For Time
Every 2 mins for 12 mins do:
8 Toes-to-bar
10 Single Arm Dumbbell Hang Snatches, 22.5kg
12 Single Dumbbell Box Step Overs, 22.5kg
24in
Saturday CrossFit tomorrow and then leg day at gym over the weekend, log update Sunday night
Attachments
@Rogue888 saw you got an evo log going too broTraining Log Update - Mid Week Update Of Week 5
Week 5 Cycle
250 Test E
200 Primo E @Raptor Labs
100 NPP
3IU GH before bed @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 96.0kg
Current 4wk Average: 94.5kg
Calories: 3500
Training this week;
Thursday - Hyrox Session
Wanted to get some cardio in today
Workout
40 Min EMOM
- 200m Row / 200m Run
- 8 inchworms + push up
- 200m Ski / .55/.5k Bike
- 10 Lunge, Lunge Squat
Friday - CrossFit
Weightlifting/Strength
For Load
Every 2:00 x 5 Sets
3 Overhead Squats
@@ 80%+ of 1RM Snatch.
40kg/45kg/50kg/50kg/50kg
Workout
For Time
Every 2 mins for 12 mins do:
8 Toes-to-bar
10 Single Arm Dumbbell Hang Snatches, 22.5kg
12 Single Dumbbell Box Step Overs, 22.5kg
24in
Saturday CrossFit tomorrow and then leg day at gym over the weekend, log update Sunday night
dont copy and paste log to log please
use eod posting for different updates we got a policy about this strict
i gotta moderate somehow lol
arms look big and looks like your shoulders getting wide too
Training Log Update - End Of Week 5
Week 5 Cycle
280 Test E
210 Primo E
140 NPP
3IU GH before bed
All from @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.4
Calories: 3500
Training;
Saturday - CrossFit
Partner Workout
For Time
6 Rope Climbs
50 Row Calories
50 Wall Balls
Run 1000 m
50 Wall Balls
50 Bike Erg Calories
6 Rope Climbs
Saturday - Gym, Legs
Leg Extension (Machine)
Resistance x Reps
Set 1: 3 x 15
Set 2: 4 x 15
Set 3: 5 x 15
Set 4: 6 x 18
Seated Leg Curl (Machine)
Resistance x Reps
Set 1: 6 x 15
Set 2: 7 x 15
Set 3: 7 x 15
Set 4: 8 x 15
Squat (Barbell)
Set 1: 120 kg x 4
Set 2: 130 kg x 4
Set 3: 140 kg x 4
Set 4: 150 kg x 3
Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 6
Set 3: 90 kg x 4
Set 4: 100 kg x 4
Seated Calf Raise
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 60 kg x 20
Set 4: 70 kg x 20
Compression Boots
Set 1: 15min 0s
Sunday
Rest Day
Week 5 Cycle
280 Test E
210 Primo E
140 NPP
3IU GH before bed
All from @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.4
Calories: 3500
Training;
Saturday - CrossFit
Partner Workout
For Time
6 Rope Climbs
50 Row Calories
50 Wall Balls
Run 1000 m
50 Wall Balls
50 Bike Erg Calories
6 Rope Climbs
Saturday - Gym, Legs
Leg Extension (Machine)
Resistance x Reps
Set 1: 3 x 15
Set 2: 4 x 15
Set 3: 5 x 15
Set 4: 6 x 18
Seated Leg Curl (Machine)
Resistance x Reps
Set 1: 6 x 15
Set 2: 7 x 15
Set 3: 7 x 15
Set 4: 8 x 15
Squat (Barbell)
Set 1: 120 kg x 4
Set 2: 130 kg x 4
Set 3: 140 kg x 4
Set 4: 150 kg x 3
Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 6
Set 3: 90 kg x 4
Set 4: 100 kg x 4
Seated Calf Raise
Set 1: 20 kg x 20
Set 2: 40 kg x 20
Set 3: 60 kg x 20
Set 4: 70 kg x 20
Compression Boots
Set 1: 15min 0s
Sunday
Rest Day
Last edited:
Training Log Update - Week 6
Week 6 Cycle
280 Test E
210 Primo E
140 NPP
3IU GH before bed
All from @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500
Training;
Monday
Gym - Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 80 kg x 8
Set 3: 85 kg x 8
Set 4: 90 kg x 6
Overhead Press (Barbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 11 x 15
Set 3: 13 x 13
Triceps Pushdown
Straight Bar
Set 1: 59.1 kg x 12
Set 2: 68.2 kg x 9
Set 3: 68.2 kg x 9
Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 12
Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12
Tuesday
Gym - Pull
Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 8 x 12
Set 2: 10 x 12
Set 3: 12 x 12
Lat Pulldown (Cable)
Mag Attachment
Set 1: 40.9 kg x 12
Set 2: 54.5 kg x 12
Set 3: 59.1 kg x 12
Set 4: 63.6 kg x 9
Seated Cable Row
Mag Attachment
Set 1: 50 kg x 12
Set 2: 59.1 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 8
Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Wednesday
Gym - Push
Bench Press (Barbell)
Set 1: 70 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 90 kg x 5
Butterfly (Pec Deck)
Resistance x Reps
Set 1: 12 x 12
Set 2: 13 x 12
Set 3: 14 x 10
Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8
Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 9
Set 3: 40.9 kg x 10
Bench Press (Dumbbell)
Set 1: 30 kg x 10
Set 2: 35 kg x 7
Set 3: 35 kg x 7
Set 4: 37.5 kg x 5
Seated Shoulder Press (Machine)
Resistance x Reps
Set 1: 8 x 10
Set 2: 11 x 6
Set 3: 12 x 6
Set 4: 14 x 5
Set 5: 15 x 4
Thursday
Rest
Friday
CrossFit
Strength
20 minutes to establish
1RM Deadlift
Hit new PB of 190kg
Workout
3 rounds
AMRAP 2
15 V Sit-ups
10 Deadlifts, 102.5kg
max reps in remaining time Strict Pull-ups
Rest 2 mins between rounds
Saturday
Gym - Pull
Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 9 x 12
Set 2: 12 x 12
Set 3: 14 x 5
Lat Pulldown (Cable)
Mag Attachment
Set 1: 50 kg x 12
Set 2: 54.5 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 9
Set 5: 77.3 kg x 8
Seated Cable Row
Mag Attachment
Set 1: 63.6 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8
Set 4: 77.3 kg x 8
Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Sunday
Rest
Week 6 Cycle
280 Test E
210 Primo E
140 NPP
3IU GH before bed
All from @Raptor Labs
Cut Finish Weight: 89kg
Today Weight: 97kg
Current 4wk Average: 95.6
Calories: 3500
Training;
Monday
Gym - Push
Bench Press (Barbell)
Set 1: 60 kg x 8
Set 2: 80 kg x 8
Set 3: 85 kg x 8
Set 4: 90 kg x 6
Overhead Press (Barbell)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 11 x 15
Set 3: 13 x 13
Triceps Pushdown
Straight Bar
Set 1: 59.1 kg x 12
Set 2: 68.2 kg x 9
Set 3: 68.2 kg x 9
Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 12
Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12
Tuesday
Gym - Pull
Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 8 x 12
Set 2: 10 x 12
Set 3: 12 x 12
Lat Pulldown (Cable)
Mag Attachment
Set 1: 40.9 kg x 12
Set 2: 54.5 kg x 12
Set 3: 59.1 kg x 12
Set 4: 63.6 kg x 9
Seated Cable Row
Mag Attachment
Set 1: 50 kg x 12
Set 2: 59.1 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 8
Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Wednesday
Gym - Push
Bench Press (Barbell)
Set 1: 70 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 90 kg x 5
Butterfly (Pec Deck)
Resistance x Reps
Set 1: 12 x 12
Set 2: 13 x 12
Set 3: 14 x 10
Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8
Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 12
Set 2: 40.9 kg x 9
Set 3: 40.9 kg x 10
Bench Press (Dumbbell)
Set 1: 30 kg x 10
Set 2: 35 kg x 7
Set 3: 35 kg x 7
Set 4: 37.5 kg x 5
Seated Shoulder Press (Machine)
Resistance x Reps
Set 1: 8 x 10
Set 2: 11 x 6
Set 3: 12 x 6
Set 4: 14 x 5
Set 5: 15 x 4
Thursday
Rest
Friday
CrossFit
Strength
20 minutes to establish
1RM Deadlift
Hit new PB of 190kg
Workout
3 rounds
AMRAP 2
15 V Sit-ups
10 Deadlifts, 102.5kg
max reps in remaining time Strict Pull-ups
Rest 2 mins between rounds
Saturday
Gym - Pull
Rear Delt Reverse Fly (Machine)
Resistance x Reps
Set 1: 9 x 12
Set 2: 12 x 12
Set 3: 14 x 5
Lat Pulldown (Cable)
Mag Attachment
Set 1: 50 kg x 12
Set 2: 54.5 kg x 12
Set 3: 63.6 kg x 12
Set 4: 68.2 kg x 9
Set 5: 77.3 kg x 8
Seated Cable Row
Mag Attachment
Set 1: 63.6 kg x 12
Set 2: 68.2 kg x 9
Set 3: 72.7 kg x 8
Set 4: 77.3 kg x 8
Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 12.5 kg x 8
Set 3: 12.5 kg x 8
Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Sunday
Rest
Sorry gang , updated the wrong log
Please refer my new EF log:
Please refer my new EF log:
Approved Log Thread '2025 Body Transformation Log'
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