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Approved Log My Ongoing Cycle Journey Log
- Thread starter Trenhead3cc
- Start date
In your case I'd have you limit the workout to 5 exercises max.
some workouts are not the best just push through it
@Trenhead3cc Looking solid bro!
Back training
In 550am
Out 640am
A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8
Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10
Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9
Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11
Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
In 550am
Out 640am
A quick session this morning, have a 2.5hour drive for work today for a 930am training.
Lat pull down - precor
36kg x 20
64kg x 14
86kg x 12
100kg x 9
100kg x 8
Nautilus lat pull down
(Single arm handles should width wrists each other. Basically a 45degree row
56kg x 12
77kg x 12
77kg x 10
77kg x 10
Cable row close grip
60kg x 14
80kg x 13
80kg x 11
80kg x 10
Straight arm pull down slightly wider than shoulder width
25kg x 20
32.5kg x 14
32.5kg x 10
32.5kg x 9
Face pull - Tricep rope
21.25kg x 20
28.75kg x 17
28.75kg x 12
28.75kg x 11
Neutral grip flexed hold chin up into straight leg raises - ( love this coz it smashes the core, core already engaged holding you in this position)
12
9
8
Lets get it man
In 545am
Out 7am
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11
Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11
Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10
Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10
Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15
Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Ab roller until failure
Into plank to failure
Into 6inches heel raise hold to failure
Into crunches to failure
Out 7am
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
30kg x 20
40kg x 15
45kg x 13
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 10
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 12
28.75kg x 11
Rope hammer curls
28.75kg x 18
32.50kg x 12
32.50kg x 9
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 14
28.75kg x 12
28.75kg x 11
Overhand grip ezy bar curls
30kg x 16
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 14
7.5kg x 12
7.5kg x 10
Crucifix curls - each arm
10kg x 16
12.5kg x 12
12.5kg x 10
Tricep drop set v bar
40kg x 14
25kg x 14
17.5kg x 15
Straight bar bicep curl cable drop set
32.5kg x 12
21.25kg x 10
15kg x 10
Ab roller until failure
Into plank to failure
Into 6inches heel raise hold to failure
Into crunches to failure
@Trenhead3cc amazing update man......good job so far.........
We have lift off 
Cycle starts today!! Thank you @Bigboylabs for the sponsorship. Any Aussies need a good source , good pricing and a top bloke to deal with. Hit me up and I will pass this details on. He isn’t very active on here.
Cycle starts today!! Thank you @Bigboylabs for the sponsorship. Any Aussies need a good source , good pricing and a top bloke to deal with. Hit me up and I will pass this details on. He isn’t very active on here.
Attachments
2 x of the Tren A - have crashed in transit which is strange they are of the same batch. I will be heating these up before use.
heat up and use the tren bro
Nice
I feel like the first 2-3 weeks into this cycle I will be waiting for the Eq to catch up in saturation to keep my E2 in check.
Good thing I have my @DofRandD Aromasin 10mg and Nolva 20mg on hand.
Good thing I have my @DofRandD Aromasin 10mg and Nolva 20mg on hand.
Pretty tired. But if I didn’t come tonight would be Monday morning before I could come again.
Sat night
In 1020pm
Out 1115pm
I haven’t done some of these variations in a few months now. Now that I’m starting the cycle moving some workouts around.
Numbers may be off as a first time recording these in a while
Dumbbell shoulder press
15kg x 14
22.5 x 14
30kg x 14
35kg x 10. (Last rep took forever to get up)
35kg x 5. (Cooked from last set)
22.5kg x 15
Upright rows smith machine - loaded weight
30kg x 14
30kg x 14
30kg x 13
30kg x 12
Dumbbell lateral raises
(Seated, Touching dumbbells under legs on negative)
15kg x 14
15kg x 13
15kg x 10
15kg x 8
Cable stretch front raises
(Rep starts behind body)
Weight each hand.
8.75kg x 12
8.75kg x 11
8.75kg x 11
8.75kg x 10
Bent over cable individual rear delt
7.5kg x 12
7.5kg x 12
7.5kg x 10
Cross over cable rear delts (above head starting position, max stretch
Weight each hand.
8.75kg x 10.
8.75kg x 9
8.75kg x 9
Post workout meal protein yoghurt as I’m going to bed soon.
Sat night
In 1020pm
Out 1115pm
I haven’t done some of these variations in a few months now. Now that I’m starting the cycle moving some workouts around.
Numbers may be off as a first time recording these in a while
Dumbbell shoulder press
15kg x 14
22.5 x 14
30kg x 14
35kg x 10. (Last rep took forever to get up)
35kg x 5. (Cooked from last set)
22.5kg x 15
Upright rows smith machine - loaded weight
30kg x 14
30kg x 14
30kg x 13
30kg x 12
Dumbbell lateral raises
(Seated, Touching dumbbells under legs on negative)
15kg x 14
15kg x 13
15kg x 10
15kg x 8
Cable stretch front raises
(Rep starts behind body)
Weight each hand.
8.75kg x 12
8.75kg x 11
8.75kg x 11
8.75kg x 10
Bent over cable individual rear delt
7.5kg x 12
7.5kg x 12
7.5kg x 10
Cross over cable rear delts (above head starting position, max stretch
Weight each hand.
8.75kg x 10.
8.75kg x 9
8.75kg x 9
Post workout meal protein yoghurt as I’m going to bed soon.
Attachments
It’s more painful to press the light weight first and second set than it is the heavier ones. My shoulders really need the warm ups .
No pump- just mowing the lawns in the sun.
Had a bit of a mini cut leading up to the start of this cycle. Dropped 4 kg in the last 5 weeks.
Gyno has subsided a fair bit, big improvement of what it was
As I just started this cycle 2 days ago. Really looking forward to what changes I can make here.
Had a bit of a mini cut leading up to the start of this cycle. Dropped 4 kg in the last 5 weeks.
Gyno has subsided a fair bit, big improvement of what it was
As I just started this cycle 2 days ago. Really looking forward to what changes I can make here.
Attachments
Week 1 of cycle
500 test
400 Eq
400 primo
In 550am
Out 650am
Woke up and rear delts are pretty tight from last workout see how I go.
Some less volume in reps - low carb stores at 6am
Chest
Workouts are really focussing on the 3 second negatives . Pause then 1 second push.
Dumbell incline bench
20kg x 10
30kg x 12
35kg x 10
35kg x 8
Flat smith machine bench
Charles glass
6 full reps followed by 6 reps where pause and hold at 1/2 way for 5 seconds under tension.
40kg
60kg
60kg
Finished a set earlier as was waiting for a cable machine for all the bottom exercises.
Chest supported - laying against incline bench body supported upto the top of abs . Chest exposed.
All weights each side
Chest supported decline press -
21.25kg x 12
21.25kg x 10
21.25kg x 9
Chest supported cable flies full stretch
13.75kg x 10
13.75kg x 8
13.75kg x 8
Chest supported partials decline
16.25kg x 12
16.25kg x 11
16.25kg x 9
Chest supported upright incline raises. Alternating single arm across body.
11.25kg x 12
11.25kg x 10
11.25kg x 9
Standing cable press - under hand grip
Until failure think it was about 28reps 11.25.kg each side
500 test
400 Eq
400 primo
In 550am
Out 650am
Woke up and rear delts are pretty tight from last workout see how I go.
Some less volume in reps - low carb stores at 6am
Chest
Workouts are really focussing on the 3 second negatives . Pause then 1 second push.
Dumbell incline bench
20kg x 10
30kg x 12
35kg x 10
35kg x 8
Flat smith machine bench
Charles glass
6 full reps followed by 6 reps where pause and hold at 1/2 way for 5 seconds under tension.
40kg
60kg
60kg
Finished a set earlier as was waiting for a cable machine for all the bottom exercises.
Chest supported - laying against incline bench body supported upto the top of abs . Chest exposed.
All weights each side
Chest supported decline press -
21.25kg x 12
21.25kg x 10
21.25kg x 9
Chest supported cable flies full stretch
13.75kg x 10
13.75kg x 8
13.75kg x 8
Chest supported partials decline
16.25kg x 12
16.25kg x 11
16.25kg x 9
Chest supported upright incline raises. Alternating single arm across body.
11.25kg x 12
11.25kg x 10
11.25kg x 9
Standing cable press - under hand grip
Until failure think it was about 28reps 11.25.kg each side
I can see the waist getting smaller and you getting tight @Trenhead3cc
bit training day as well here
post it and work it hard
Week 1 of cycle
500 test
400 Eq
400 primo
In 605am
Out 705am
Leg training
Stair master warm up 10min
Single leg - alternating Hammer strength iso lateral leg press, free weight loaded
40kg x 15
80kg x 14
80kg. x 11
80kg x 9
80kg x 8
40kg x 18
Prone leg hamstring curl
45kg x 12
59kg x 13
59kg x 10
59kg x 8
Leg extension - precor (quick sets running late)
59kg x 16
73kg x 14
93kg x 9
93kg x 8
Standing Calf raises
105kg x 24
105kg x 20
105kg x 19
105kg x 16
photos of the single leg press
500 test
400 Eq
400 primo
In 605am
Out 705am
Leg training
Stair master warm up 10min
Single leg - alternating Hammer strength iso lateral leg press, free weight loaded
40kg x 15
80kg x 14
80kg. x 11
80kg x 9
80kg x 8
40kg x 18
Prone leg hamstring curl
45kg x 12
59kg x 13
59kg x 10
59kg x 8
Leg extension - precor (quick sets running late)
59kg x 16
73kg x 14
93kg x 9
93kg x 8
Standing Calf raises
105kg x 24
105kg x 20
105kg x 19
105kg x 16
photos of the single leg press
Attachments
Thanks bro ! Means a lot. Listening to the podcast at the moment epi 111. Going for the dry look.
Try heel up on that hammer leg press. A buddy (judge etc and very good trainer) had his clients do that on my machine and it hits the mid quad hard. And don't lock out
Interesting! Will give that a try.
thank you ! we try and get as much info out as possible. many more episodes coming. mobster is a wealth of info on training especially
keep dialing in that diet that's the way to do it
Week 1 of cycle
500 test
400 Eq
400 primo
Back training -
In600am
Out 700am
Bad nights sleep, body feels a little bit tight nearly went back to sleep on the alarm. Not over doing it today.
Really focus on controlled negatives , full stretch
Lat pull down - mag grip - mid bar
60kg x 12
80kg x 14
100kg x 9
100kg x 7
Lat pull down - close grip using the MAGgrip
60kg x 13
80kg x 12
80kg x 11
80kg x 9
Close grip cable row seated.
70kg x 14
80kg x 12
80kg x 11
80kg x 8
Overhead Straight arm pull down/over twin handles one cable. Incline bench 3 ft infront facing away from machine. Full stretch. (Will lower weight next time)
25kg x 10
25kg x9
25kg x 7
Back extensions. 10kg medicine ball
Roman chair
20
16
12
Ab work out. 1 set of each to failure no counting
Full Incline sit ups. Shadow boxing one left and right at top
Full incline sit up. Russian twist with 10kg medicine ball completing incremental twists while slowly climbing - 6 on each side incline and decline.
Full incline sit up. - climbing flex hold
5 levels/different positions. 5 second hold each spot.
500 test
400 Eq
400 primo
Back training -
In600am
Out 700am
Bad nights sleep, body feels a little bit tight nearly went back to sleep on the alarm. Not over doing it today.
Really focus on controlled negatives , full stretch
Lat pull down - mag grip - mid bar
60kg x 12
80kg x 14
100kg x 9
100kg x 7
Lat pull down - close grip using the MAGgrip
60kg x 13
80kg x 12
80kg x 11
80kg x 9
Close grip cable row seated.
70kg x 14
80kg x 12
80kg x 11
80kg x 8
Overhead Straight arm pull down/over twin handles one cable. Incline bench 3 ft infront facing away from machine. Full stretch. (Will lower weight next time)
25kg x 10
25kg x9
25kg x 7
Back extensions. 10kg medicine ball
Roman chair
20
16
12
Ab work out. 1 set of each to failure no counting
Full Incline sit ups. Shadow boxing one left and right at top
Full incline sit up. Russian twist with 10kg medicine ball completing incremental twists while slowly climbing - 6 on each side incline and decline.
Full incline sit up. - climbing flex hold
5 levels/different positions. 5 second hold each spot.
I see the big inclines here with twists that will work the core NICE @Trenhead3cc
@Trenhead3cc shifting some serious weight right now!
Nice looking gym there
Fasted cardio
Current weight 95.5kg
Feeling a bit tight and sore so thought a good chance for some cardio
In 605am
Out 700am
Bike - steady pace good tension
30min24sec
10km
Max Incline treadmill power walk
15min
Current weight 95.5kg
Feeling a bit tight and sore so thought a good chance for some cardio
In 605am
Out 700am
Bike - steady pace good tension
30min24sec
10km
Max Incline treadmill power walk
15min
fasted cardio is the best, you feeling tight leaner? @Trenhead3cc
Yeah feeling good from it to be honest. Not much of a cardio man, but I did enjoy this morning, felt good to get the heart rate pumping. Will make sure I do more of these
lets get updated pics up bro
Shoulder workout
Week 1 of cycle
500 test
400 Eq
400 primo
In 600
Out 700
Dumbbell shoulder press
15kg x 15
22.5 x 15
30kg x 12
37.5kg x 7
30kg x. 8
22.5kg x 10
Upright rows smith machine
30kg x 16
30kg x 13
30kg x 12
30kg x 11
Cable stretch front raises , palms in
(Rep starts behind body)
Weight each hand.
8.75kg x 12
8.75kg x 11
8.75kg x 11
8.75kg x 11
Dumbbell lateral raises
(Seated, Touching dumbbells under legs on negative)
15kg x 15
15kg x 11
15kg x 10
Bent over cable individual rear delt
7.5kg x 10
7.5kg x 10
7.5kg x 9
Cross over cable rear delts (above head starting position, max stretch
Weight each hand.
8.75kg x 10.
8.75kg x 9
8.75kg x 9
Incline bench chest supported Ind dumbbells drag pull backs , leading with elbows (fuck I dunno what to call this lol)
25kg x 10
25kg x 10
25kg x 10
chin up bar flex arm hold position at top into leg raises .
14
12
10
Week 1 of cycle
500 test
400 Eq
400 primo
In 600
Out 700
Dumbbell shoulder press
15kg x 15
22.5 x 15
30kg x 12
37.5kg x 7
30kg x. 8
22.5kg x 10
Upright rows smith machine
30kg x 16
30kg x 13
30kg x 12
30kg x 11
Cable stretch front raises , palms in
(Rep starts behind body)
Weight each hand.
8.75kg x 12
8.75kg x 11
8.75kg x 11
8.75kg x 11
Dumbbell lateral raises
(Seated, Touching dumbbells under legs on negative)
15kg x 15
15kg x 11
15kg x 10
Bent over cable individual rear delt
7.5kg x 10
7.5kg x 10
7.5kg x 9
Cross over cable rear delts (above head starting position, max stretch
Weight each hand.
8.75kg x 10.
8.75kg x 9
8.75kg x 9
Incline bench chest supported Ind dumbbells drag pull backs , leading with elbows (fuck I dunno what to call this lol)
25kg x 10
25kg x 10
25kg x 10
chin up bar flex arm hold position at top into leg raises .
14
12
10
Sounds like a row or a rear delt (very similar)
anything going on this weekend special?
94kg (almost bottomed out in as lean as I want to get , can see all 6abs clearly now.
Time to keep the food up and allow to grow.
Chest
Week 2 of cycle
500 test
400 Eq
400 primo
In 855pm
Out 955pm
Warm ups
Some light face pulls, rear delt flys , rotator cuff
Dumbell incline bench
20kg x 10
30kg x 10
40kg x 10
50kg x 1 (Not ready for this yet)
40kg x 7
Flat smith machine bench
Didn’t think I get as much reps on the drop sets.
40kg x 15
90kg x 8
70kg x 16.
70kg x 14
70kg x 12
Chest supported - laying against incline bench body supported upto the top of abs . Chest exposed. Life fitness machine
All weights each side
Chest supported decline press -
21.25kg x 14
21.25kg x 11
21.25kg x 10
Chest supported cable flies full stretch
13.75kg x 14
13.75kg x 12
13.75kg x 11
Chest supported partials decline
16.25kg x 13
16.25kg x 11
16.25kg x 11
Chest supported upright incline raises.
11.25kg x 12
11.25kg x 11
11.25kg x 10
Standing cable press - under hand grip
Until failure 11.25.kg each side
Time to keep the food up and allow to grow.
Chest
Week 2 of cycle
500 test
400 Eq
400 primo
In 855pm
Out 955pm
Warm ups
Some light face pulls, rear delt flys , rotator cuff
Dumbell incline bench
20kg x 10
30kg x 10
40kg x 10
50kg x 1 (Not ready for this yet)
40kg x 7
Flat smith machine bench
Didn’t think I get as much reps on the drop sets.
40kg x 15
90kg x 8
70kg x 16.
70kg x 14
70kg x 12
Chest supported - laying against incline bench body supported upto the top of abs . Chest exposed. Life fitness machine
All weights each side
Chest supported decline press -
21.25kg x 14
21.25kg x 11
21.25kg x 10
Chest supported cable flies full stretch
13.75kg x 14
13.75kg x 12
13.75kg x 11
Chest supported partials decline
16.25kg x 13
16.25kg x 11
16.25kg x 11
Chest supported upright incline raises.
11.25kg x 12
11.25kg x 11
11.25kg x 10
Standing cable press - under hand grip
Until failure 11.25.kg each side
@Trenhead3cc this is pump volume , hope you get stronger bro
Shoulder is my favorite body part to train
Yeah getting stronger. Was carb loaded . Weights are all up
Love it
Leg training
Week 2 of cycle
500 test
400 Eq
400 primo
In 605am
Out 705am
Raptor Leg press ( see photo)
80kg x 12
160kg x 10
240kg x 10
320kg x 4
200kg x 12
80kg x 43
Prone leg hamstring curl
50kg x 12
59kg x 11
59kg x 10
59kg x 7
Leg extension - matrix
52kg x 14
73kg x 12
73kg x 10
73kg x 9
Standing Calf raises -
105kg x 24
105kg x 21
105kg x 19
135kg x 14
135kg x 12
Week 2 of cycle
500 test
400 Eq
400 primo
In 605am
Out 705am
Raptor Leg press ( see photo)
80kg x 12
160kg x 10
240kg x 10
320kg x 4
200kg x 12
80kg x 43
Prone leg hamstring curl
50kg x 12
59kg x 11
59kg x 10
59kg x 7
Leg extension - matrix
52kg x 14
73kg x 12
73kg x 10
73kg x 9
Standing Calf raises -
105kg x 24
105kg x 21
105kg x 19
135kg x 14
135kg x 12
Attachments
your legs going to be huge with this approach, PERFECTO @Trenhead3cc
@Trenhead3cc awesome log right here!
Hope so!! Doing similar weight to a mate but he more than 1/2 a foot shorter than me and his legs look huge
Tried to load a vid but file is too big
@Trenhead3cc numbers look awesome........
vids have a limit size seems
Back training -
In600am
Out 700am
Week 2
500mg Test
400mg Eq
400mg Primo
Warm up
50kg lat pull downs
Giving free weight chin ups a go 95kg this morning - over hand grip.
16
11
6
Neutral grip chin ups - wide handles
8
7
Neutral grip chin ups close grip
8
6
Close grip cable row seated.
70kg x 14
80kg x 12
80kg x 11
80kg x 8
Wide grip cable row seated (mag grip bar)
60kg x 12
60kg x 12
60kg x 12
Straight bar straight arm pull down
21.25kg x 16
28.75kg x 14
28.75kg x 12
28.75kg x 10
Back extensions. 10kg medicine ball
Roman chair
20
16
14
Ab work out. 1 set of each to failure no counting
**Full Incline sit ups. Shadow boxing one left and right at top
**Full incline sit up. Russian twist with 10kg medicine ball completing incremental twists while slowly climbing - 6 on each side incline and decline- repeat
**Full incline sit up. - climbing flex hold
5 levels/different positions. 5 second hold each spot. Repeat
** ab roller extensions
** plank
In600am
Out 700am
Week 2
500mg Test
400mg Eq
400mg Primo
Warm up
50kg lat pull downs
Giving free weight chin ups a go 95kg this morning - over hand grip.
16
11
6
Neutral grip chin ups - wide handles
8
7
Neutral grip chin ups close grip
8
6
Close grip cable row seated.
70kg x 14
80kg x 12
80kg x 11
80kg x 8
Wide grip cable row seated (mag grip bar)
60kg x 12
60kg x 12
60kg x 12
Straight bar straight arm pull down
21.25kg x 16
28.75kg x 14
28.75kg x 12
28.75kg x 10
Back extensions. 10kg medicine ball
Roman chair
20
16
14
Ab work out. 1 set of each to failure no counting
**Full Incline sit ups. Shadow boxing one left and right at top
**Full incline sit up. Russian twist with 10kg medicine ball completing incremental twists while slowly climbing - 6 on each side incline and decline- repeat
**Full incline sit up. - climbing flex hold
5 levels/different positions. 5 second hold each spot. Repeat
** ab roller extensions
** plank
back training NICE! arm pulls are legit @Trenhead3cc
Arm day
In 555am
Out 700am
Week 2
500mg Test
400mg Eq
400mg primo
My body is pretty sore , back , legs and chest are tight from this weeks workout.
Lats are on fire from yesterday change in routine. So arm day it is.
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
35kg x 16
45kg x 13
45kg x 11
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 9
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 11
28.75kg x 10
Rope hammer curls
32.50kg x 14
32.50kg x 10
32.50kg x 8
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 12
28.75kg x 11
28.75kg x 10
Overhand grip ezy bar curls
40kg x 12
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 12
7.5kg x 12
7.5kg x 12
Crucifix curls - each arm
12.5kg x 12
12.5kg x 12
12.5kg x 12
Tricep push down on the close grip mag grip
25kg x 38
25kg x 22
Straight bar bicep curl cable drop set
25kg x 20
25kg x 14
In 555am
Out 700am
Week 2
500mg Test
400mg Eq
400mg primo
My body is pretty sore , back , legs and chest are tight from this weeks workout.
Lats are on fire from yesterday change in routine. So arm day it is.
Bicep preacher curls - machine precor
39kg x 12
45kg x 12
45kg x 11
45kg x 10
Tricep extension machine -
35kg x 16
45kg x 13
45kg x 11
45kg x 10
Bayesian curl cable single arm
12.5kg x 15
15kg x 10
15kg x 9
Tricep push down - using two ropes (good for extra depth at full contraction)
28.75kg x 15
28.75kg x 11
28.75kg x 10
Rope hammer curls
32.50kg x 14
32.50kg x 10
32.50kg x 8
Tricep straight bar underhand grip. Reverse curls (don’t know what to call it)
28.75kg x18
28.75kg x 12
28.75kg x 11
28.75kg x 10
Overhand grip ezy bar curls
40kg x 12
40kg x 9
40kg x 8
Tricep cable kickbacks
7.5kg x 12
7.5kg x 12
7.5kg x 12
Crucifix curls - each arm
12.5kg x 12
12.5kg x 12
12.5kg x 12
Tricep push down on the close grip mag grip
25kg x 38
25kg x 22
Straight bar bicep curl cable drop set
25kg x 20
25kg x 14
Don't be afraid to lower volume once in a while. You will recover faster.
Back to it after a 3 day rest. Don’t feel 100 percent, training numbers poor this morning very frustrating.
Not sure if e2 starting to tank. Bloods will be done in a couple of weeks prob end of Nov giving a chance for all compounds to be well into my system.
Start of Week 3
Test 500
eq400
Primo400
Chest training
In 605am
Out 700am
Flat bench free weight - feet up on bench
60kg x 20
90kg x 12
110kg x 4
90kg x 12
60kg x 20
Incline press hammer strength
60kg x 13
70kg x 10
70kg x 10
70kg x 10
Hammer strength seated dips
40kg x 22
80kg x 18
100kg x 12
100kg x 9
Matrix pec Dec fly machine
66kg x 15
86kg x 15
86kg x 10
86kg x 10
Incline dumbbell front raises palms up (per arm)
8kg x 15
10kg x 15
10kg x 12
10kg x 12
Tricep v bar push down
40kg x 14
40kg x 12
40kg x 8
28.75kg x 18
Not sure if e2 starting to tank. Bloods will be done in a couple of weeks prob end of Nov giving a chance for all compounds to be well into my system.
Start of Week 3
Test 500
eq400
Primo400
Chest training
In 605am
Out 700am
Flat bench free weight - feet up on bench
60kg x 20
90kg x 12
110kg x 4
90kg x 12
60kg x 20
Incline press hammer strength
60kg x 13
70kg x 10
70kg x 10
70kg x 10
Hammer strength seated dips
40kg x 22
80kg x 18
100kg x 12
100kg x 9
Matrix pec Dec fly machine
66kg x 15
86kg x 15
86kg x 10
86kg x 10
Incline dumbbell front raises palms up (per arm)
8kg x 15
10kg x 15
10kg x 12
10kg x 12
Tricep v bar push down
40kg x 14
40kg x 12
40kg x 8
28.75kg x 18
@Trenhead3cc do you drink a shake before you train or is this fasted? the volume is HUGE if fasted
My training most mornings is fasted. From when I wake up until my first set is about 15 min . I wish it was longer but then I cut training time or sleep time
Sometimes I eat a banana and a protein bar.
Gym is packed this morning, well what I wanted to use is all being used so mixing it up.
In 605am
Out 705
Nautilus lay pull down machine - overhand grip
45kg x 15
71kg x 14
91kg x 12
91kg x 10
Nautilus lay pull down machine - neutral grip 71kg x 10
71kg x 10
71kg x 9
Barbell bent over rows straight bar
50kg x 18
70kg x 15
70kg x 14
70kg x 11
Straight bar pullover/down
25kg x 15
32.50kg x 15
36.25kg x 10
36.25kg x 9
Roman chair 10kg medicine ball
20sec rest between sets
20
12
12
12
Lat pull down inverted grip -
70kg x 12
70kg x 10
70kg x 10
Dumbbell curls - alternating
17.5kg x 12
20kg x 8
20kg x 7
Cable rope hammer curls
32.5kg x 10
32.5kg x 9
32.5kg x 9
In 605am
Out 705
Nautilus lay pull down machine - overhand grip
45kg x 15
71kg x 14
91kg x 12
91kg x 10
Nautilus lay pull down machine - neutral grip 71kg x 10
71kg x 10
71kg x 9
Barbell bent over rows straight bar
50kg x 18
70kg x 15
70kg x 14
70kg x 11
Straight bar pullover/down
25kg x 15
32.50kg x 15
36.25kg x 10
36.25kg x 9
Roman chair 10kg medicine ball
20sec rest between sets
20
12
12
12
Lat pull down inverted grip -
70kg x 12
70kg x 10
70kg x 10
Dumbbell curls - alternating
17.5kg x 12
20kg x 8
20kg x 7
Cable rope hammer curls
32.5kg x 10
32.5kg x 9
32.5kg x 9
powerful day today i like lat pull down , you did behind neck? @Trenhead3cc
Packed at 6.05am? Damn
sometimes working out in a pack gym is good nice environment
you won't go wrong with high quality training like this
bro you bust in your ass much respect for your hard work
Leg training
Week 3
test500
Eq400
Primo400
In 605am
Out 705am
Not what I wanted to do for legs first up, but I can’t believe how busy the gym is getting in the morning. Summer obviously around the corner.
Incline leg press - hammer strength
130kg x 20
210kg x 10
260kg x 8
260kg x 8
260kg x 8
Prone leg curl - precor
41kg x 15
54kg x 10
54kg x 9
54kg x 8
Standing calf raises
105kg
Didn’t record numbers , was doing some variations. 5 x sets
Leg extension -
(Happy with this set, really slow controlled and paused at the top)
66kg x 15
80kg x 15
86kg x 12
86kg x 10
Week 3
test500
Eq400
Primo400
In 605am
Out 705am
Not what I wanted to do for legs first up, but I can’t believe how busy the gym is getting in the morning. Summer obviously around the corner.
Incline leg press - hammer strength
130kg x 20
210kg x 10
260kg x 8
260kg x 8
260kg x 8
Prone leg curl - precor
41kg x 15
54kg x 10
54kg x 9
54kg x 8
Standing calf raises
105kg
Didn’t record numbers , was doing some variations. 5 x sets
Leg extension -
(Happy with this set, really slow controlled and paused at the top)
66kg x 15
80kg x 15
86kg x 12
86kg x 10
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