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Approved Log 2025 Body Transformation Log

Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
you have some intense volume bro how you aint tired is a mistery
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
overhead press and triceps extension is fun to see.
enjoy your 3 days off. you deserve it!

@Rogue888
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
hope you had a good weekend away brother and another awesome update
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...

That is wonderful for naming the workout after your friend. Sounds beautiful to me and I'm sure that his wife and children would appreciate that. Keep it up.
@Rogue888
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
@Rogue888 bro 3 days straight no training i would go crazy lol. should hit the training harder and push more weights. would be a good one that way to make up
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
@Rogue888 3 days off is a long time. i can't imagine taking that many days off but its good to give your body a rest. you won't go wrong When you come back and be fresh.
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
bros this a hardcore iron training session. you doing some good exercises for sure. i like the overhead press

@Rogue888
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
@Rogue888

this is an excellent update man. you won't go wrong with it.
the overhead press and the triceps extension is on point!
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
Very classy of you brother 🙏 👏 🙌
 
Rogue888 said:
Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend
Click to expand...
@Rogue888 thats a good workout man. Bet you had a great pump.
 
Training Log Update - Start Week 10

Week 10 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the last 4 weeks, planning on testing Squat, Bench, Deadlift 1RMs at the end of the 4 weeks
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Tuesday Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.0
Current 4wk Average: 98.0kg
Calories: 3800

Feeling good overall and that this cycle has gone extremely well - health supps stack have really helped keep bloodwork in check which has allowed me to continue on for longer then last time. Overall very successful cycle and happy with the results to date.

Training,

Monday
Weightlifting
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch
Completed at 50kg sets

Crossfit
5 rounds, each round for time, of:
10 Power Snatches, 30kg
10 Box Jump Overs, 24in
10 Overhead Squats, 30kg

Tuesday
Crossfit
Workout
Row, 1000/900 m
-- then --
5 rounds of:
4 Bar Muscle-up
18 V-ups
72 Double Unders
-- then --
Bike, 2400m

Gym
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 90 kg x 6
Set 6: 90 kg x 6

Low Cable Fly Crossovers
Set 1: 18.2 kg x 15
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 14 x 12
Set 3: 15 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 68.2 kg x 10
Set 3: 72.7 kg x 8

Wednesday
Gym
Pull

Lat Pulldown (Cable)
Mag Attachment
Set 1: 59.1 kg x 12
Set 2: 63.6 kg x 12
Set 3: 72.7 kg x 9
Set 4: 77.3 kg x 7

Seated Cable Row
Mag Attachment
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 30 kg x 8
Set 3: 25 kg x 8

Hammer Curl (Dumbbell)
Set 1: 15 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8

Bicep Curl (Dumbbell)
Set 1: 15 kg x 6
Set 2: 15 kg x 7
Set 3: 15 kg x 7
 

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Rogue888 said:
Training Log Update - Start Week 10

Week 10 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the last 4 weeks, planning on testing Squat, Bench, Deadlift 1RMs at the end of the 4 weeks
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Tuesday Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 99.0
Current 4wk Average: 98.0kg
Calories: 3800

Feeling good overall and that this cycle has gone extremely well - health supps stack have really helped keep bloodwork in check which has allowed me to continue on for longer then last time. Overall very successful cycle and happy with the results to date.

Training,

Monday
Weightlifting
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch
Completed at 50kg sets

Crossfit
5 rounds, each round for time, of:
10 Power Snatches, 30kg
10 Box Jump Overs, 24in
10 Overhead Squats, 30kg

Tuesday
Crossfit
Workout
Row, 1000/900 m
-- then --
5 rounds of:
4 Bar Muscle-up
18 V-ups
72 Double Unders
-- then --
Bike, 2400m

Gym
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 90 kg x 6
Set 6: 90 kg x 6

Low Cable Fly Crossovers
Set 1: 18.2 kg x 15
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 8
Set 3: 55 kg x 6
Set 4: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 13 x 12
Set 2: 14 x 12
Set 3: 15 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 36.4 kg x 10
Set 2: 40.9 kg x 10
Set 3: 40.9 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 10
Set 2: 68.2 kg x 10
Set 3: 72.7 kg x 8

Wednesday
Gym
Pull

Lat Pulldown (Cable)
Mag Attachment
Set 1: 59.1 kg x 12
Set 2: 63.6 kg x 12
Set 3: 72.7 kg x 9
Set 4: 77.3 kg x 7

Seated Cable Row
Mag Attachment
Set 1: 63.6 kg x 10
Set 2: 72.7 kg x 9
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 30 kg x 8
Set 3: 25 kg x 8

Hammer Curl (Dumbbell)
Set 1: 15 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8

Bicep Curl (Dumbbell)
Set 1: 15 kg x 6
Set 2: 15 kg x 7
Set 3: 15 kg x 7
Click to expand...
checking your cals seems godo but your output is so high bro you gotta eat more if you ask me at least 500 cal in protein carbs more
 
the_alcatraz said:
checking your cals seems godo but your output is so high bro you gotta eat more if you ask me at least 500 cal in protein carbs more
Click to expand...
Yeah, I’ve been gradually increasing - was nervous of putting up too much too quickly and getting fat again haha. Might bump up to 4000 this week
 
Training Log Update - Start Week 10

Week 10 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the last 4 weeks, planning on testing Squat, Bench, Deadlift 1RMs at the end of the 4 weeks
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Tuesday Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.1kg
Current 4wk Average: 98.5kg
Calories: 3800

Training,

Thursday
Rest

Friday
Hyrox
Workout
40 cal echo Bike
200m walking lunge - no weight
40 cal ski
100m walking lunge - HYROX weight
40 cal row
50m walking lunge - HYROX weight
Buy-out: 50 wallballs HYROX weight

Strength
For Load
EMOM 10
3 Back Squats
@70-75% of 1RM
Sets 1-7 completed at 110kg
Sets 8-10 completed at 130kg

Saturday
In Pairs
As many reps as possible in 30 mins of:
4 Alternating Dumbbell Snatches, 30kg
4 Strict Pull-ups
8 Alternating Dumbbell Snatches, 30kg
8 Strict Pull-ups
12 Alternating Dumbbell Snatches, 30kg
12 Strict Pull-ups
Continue adding 4 reps each round to each movement until time expires.

Starting @ 0:00 and Every 5:00 minutes
Complete 30/24 Calorie Row + 100 Double Unders

Sunday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 80 kg x 8
Set 4: 90 kg x 6
Set 5: 90 kg x 6

Overhead Strict Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Set 5: 55 kg x 6

Triceps Extension (Cable)
Rope Overhead
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8

Compression Boots
Set 1: 15min 0s
 
Rogue888 said:
Training Log Update - Start Week 10

Week 10 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the last 4 weeks, planning on testing Squat, Bench, Deadlift 1RMs at the end of the 4 weeks
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 2x Weekly (Tuesday Fri)
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.1kg
Current 4wk Average: 98.5kg
Calories: 3800

Training,

Thursday
Rest

Friday
Hyrox
Workout
40 cal echo Bike
200m walking lunge - no weight
40 cal ski
100m walking lunge - HYROX weight
40 cal row
50m walking lunge - HYROX weight
Buy-out: 50 wallballs HYROX weight

Strength
For Load
EMOM 10
3 Back Squats
@70-75% of 1RM
Sets 1-7 completed at 110kg
Sets 8-10 completed at 130kg

Saturday
In Pairs
As many reps as possible in 30 mins of:
4 Alternating Dumbbell Snatches, 30kg
4 Strict Pull-ups
8 Alternating Dumbbell Snatches, 30kg
8 Strict Pull-ups
12 Alternating Dumbbell Snatches, 30kg
12 Strict Pull-ups
Continue adding 4 reps each round to each movement until time expires.

Starting @ 0:00 and Every 5:00 minutes
Complete 30/24 Calorie Row + 100 Double Unders

Sunday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 80 kg x 8
Set 4: 90 kg x 6
Set 5: 90 kg x 6

Overhead Strict Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 55 kg x 6
Set 4: 55 kg x 6
Set 5: 55 kg x 6

Triceps Extension (Cable)
Rope Overhead
Set 1: 36.4 kg x 10
Set 2: 36.4 kg x 10
Set 3: 36.4 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8

Compression Boots
Set 1: 15min 0s
Click to expand...
makin gserious progress
and overheads easy 55kgs no pains?
 
Yuri1 said:
Hey where’s the new tripod photos handsome 🤣

Such an epic log for anyone to witness - this is legit the definition of a whole body transformation!

Doing TEAM @Raptor Labs @Raptor Rep proud as fuck brother
Click to expand...
hey yea, good point where are the tripod photos, leaving us hanging.
 
Yuri1 said:
Hey where’s the new tripod photos handsome 🤣

Such an epic log for anyone to witness - this is legit the definition of a whole body transformation!

Doing TEAM @Raptor Labs @Raptor Rep proud as fuck brother
Click to expand...
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it
Raptor Rep said:
hey yea, good point where are the tripod photos, leaving us hanging.
Click to expand...
Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
 

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Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
you're getting BIGGER and leaner bro hella tight! @Rogue888
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
pics look tremendous man. you look like a champion. physique looks on point

@Rogue888
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
Absolutely.
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
@Rogue888 you won't go wrong with this
this is a damn good physique and you should be proud. now from here let's get you dialed in even more!
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
i like this physique you have. it looks good. nice and ripped.
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
@Rogue888 bro you look good. i got mad respect for your size
you building a nice texas prison physique
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
@Rogue888
You look fantastic as far as I'm concerned.
Look and really strong and looking very ripped. Excited to see where you go from here over the next few months.
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
@Rogue888 bros i gotta give you props. you killing it and showing how its done. i got mad respect for you
look like a beast in your pics, ripped and strong
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
Looking nice and lean 💪
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
@Rogue888 Looking amazing man....incredible pics.......
 
Rogue888 said:
Yuri 🦍 , stop it you’ll make me blush hahah I appreciate it bro, been a grind but well worth it

Gotta get some more practice in but here’s a couple from the other day, be good to set it up same location every time as it’ll make side by side / progress pics easier to track
Click to expand...
@Rogue888 looking solid big guy
 
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
 
Big thanks to @Raptor Labs @Raptor Rep for a speedy shipment of some TA1 to run alongside glutathione to speed up recovery of another great daycare illness the kids brought home, back on my feet now and only had to marginally reduce training volume this week while resting
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
Rogue888 said:
Big thanks to @Raptor Labs @Raptor Rep for a speedy shipment of some TA1 to run alongside glutathione to speed up recovery of another great daycare illness the kids brought home, back on my feet now and only had to marginally reduce training volume this week while resting
Click to expand...
best volume on EF bro really you put it in deep
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
@Rogue888 This is one hell of a workout over the weekend. When most people are being lazy, you're putting in the time, I love that.
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
love to see you back at it, glad you're feeling better
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
@Rogue888 I always enjoy seeing your workouts. They're definitely strong volume. I like how you pyramid your weights.
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...

This is some hardcore iron training right here. low cable fly crossovers and overhead press is the best
we love triceps pushdowns
@Rogue888
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...

overhead press, triceps extension, and triceps pushdown
bench press is strong with the training
i love this keep it up!
@Rogue888
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
Bros. This is a championship style training session, lots of good volume. You're pushing some quality weight and you're killing it. I got mad respect for you.
@Ratatata
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
@Rogue888 very nice job on this training. its fantastic for sure
nice overhead press and triceps extension!
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
@Rogue888 awesome work right here!!
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
@Rogue888 yea buddy. Pushing some good numbers man. Great training.
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
Heck of a job on this 💪
 
Rogue888 said:
Training Log Update - Week 11

Week 11 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Orals
Dbol & Tbol into the stack now for the final push- testing Squat, Bench, Deadlift 1RMs at the end of cycle
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 100.0kg
Current 4wk Average: 99.0kg
Calories: 3800

Training,
Shout out for this week, leg day was feeling strong so decided to test out a new 1 Rep Max back squat , hit 170kg (374lb) 💪

Monday
Weightlifting
Every 2:30 x 5 Sets
1 Clean Pull
1 Power Clean
1 Clean Pull
1 Squat Clean
1 Split Jerk
Completed at 60kg

Tuesday
Every 2:00 x 5 Sets
3 Weighted Pull-ups, pick load
Completed at body weight

Workout
For Time
Every 3:00 x 5 Rounds
50 Double Unders
15 Dumbbell Bench Press, 2x22.5kg
10 Burpee Pull-ups

Wednesday
Legs
Squat (Barbell)
Set 1: 100 kg x 3
Set 2: 110 kg x 3
Set 3: 120 kg x 3
Set 4: 130 kg x 3
Set 5: 140 kg x 1
Set 6: 150 kg x 3
Set 7: 160 kg x 1
Set 8: 162.5 kg x 1
Set 9: 165 kg x 1
Set 10: 170 kg x 1

Thursday
Rest Day

Friday
Workout
Every 1 min for 15 mins, alternating between:
  1. 15/11 Echo Bike Calories
  2. 2 Squat Clean & Jerks @ 55kg
  3. Rest 1 min
Saturday
Rest Day

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 8
Set 3: 90 kg x 6
Set 4: 90 kg x 6
Set 5: 100 kg x 3
Set 6: 100 kg x 3
Set 7: 100 kg x 3

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

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 60 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 8
Set 2: 31.8 kg x 8
Set 3: 31.8 kg x 8

Triceps Pushdown
Straight Bar
Set 1: 34.4 kg x 15
Set 2: 50 kg x 15
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 8
Click to expand...
Nice update
 
Raptor Rep said:
The reverse into more food has treated you very well my bro
Click to expand...
Cheers bro
I’m pretty harsh on myself haha, always forget how much I’ve changed in a relatively short amount of time
Feeling good 💪
 
Nothing real exciting to report on with the food side of things. Family and I been getting over some illness again so appetite hasn’t been great, finally managing to get some meals back down last couple or days
 

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Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
huge volume on training bro you'd be the perfect candidate for cardarine gw
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
@Rogue888 wow this is a crazy good workout man
the volume is insane!
good job!
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
What's the program aim?
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
Looking like a good setup my man, putting on some serious size now since reversing out from the cut 💪
 
SteveMobsterG said:
What's the program aim?
Click to expand...
Power strength testing at the end of cycle / program
Bench
Squat
Front squat
Deadlift
Plus a few other CrossFit movements
Hog. said:
Looking like a good setup my man, putting on some serious size now since reversing out from the cut 💪
Click to expand...
Thanks man, I should do up some new side by side comparisons from the beginning
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
What a great workout you put together. You busted your ass on Sunday
you know your are comitted when you hit squats AND deadlifts on a lazy sunday
@Rogue888
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...

bro damn this is a good one
sunday legs is on point!
seated calf raise is beautiful i love this one

@Rogue888
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
yet another killer update brother love your work
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
@Rogue888 volume is looking really good if you ask me. i like the setup and i like the training
upper and lower body is solid iron workouts
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
@Rogue888 bros you looking good on this one
leg training on point
romanian deadlifts always kill the legs
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...

sunday training is strong. iron training never goes wrong on a weekend
seems like the best workouts are on days like that where you push!
@Rogue888
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
@Rogue888 awesome work right here!!
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
@Rogue888 nice training update for a few days. Great work brother
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
You crushed this one 💪
 
Rogue888 said:
Training Log Update - Week 12

Week 12 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐

Cut Finish Weight: 89kg
Today Weight: 102kg
Current 4wk Average: 100kg
Calories: 3800

Training,

Monday
Crossfit
Gymnastics Strength
Every 2:00 x 5 Sets
5 Strict Pull-ups
10 Alternating Overhead Rotational Ball Slams, pick load 20kg

Workout
3 rounds, each round for time, of:
10 Burpee Box Jump Overs, 24in
20 Toes-to-bars
10 Burpee Box Jump Overs, 24/in

Tuesday
Legs
Squat (Barbell)
Set 1: 100 kg x 5
Set 2: 120 kg x 5
Set 3: 120 kg x 5
Set 4: 120 kg x 5

Front Squat
Set 1: 80 kg x 1
Set 2: 80 kg x 1
Set 3: 100 kg x 1
Set 4: 120 kg x 1
Set 5: 130 kg x 1 (new PB up from 122.5kg)

Wednesday
Push
Bench Press (Dumbbell)
Set 1: 20 kg x 15
Set 2: 30 kg x 8
Set 3: 37.5 kg x 8
Set 4: 40 kg x 8 (new PB)

Low Cable Fly Crossovers
Set 1: 22.7 kg x 12
Set 2: 22.7 kg x 12
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 50 kg x 6

Triceps Pushdown
Straight Bar
Set 1: 54.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 68.2 kg x 10
Set 4: 68.2 kg x 5

Thursday
Pull
Lat Pulldown (Cable)
Mag Attachment
Set 1: 45.5 kg x 10
Set 2: 63.6 kg x 10
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 9

Seated Cable Row - Bar Grip
Mag Attachment
Set 1: 68.2 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 81.8 kg x 8

Preacher Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 25 kg x 10
Set 3: 30 kg x 10

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
Set 4: 17.5 kg x 8

Bicep Curl (Barbell)
Set 1: 20 kg x 10
Set 2: 20 kg x 10
Set 3: 20 kg x 10

Friday
Crossfit
Strength Endurance
Every 2 minutes x 6 sets
5 box jumps 24 inch
1 barbell power clean @100kg

Hybrid Workout
4 sets
100m dual kb front rack carry
100m dual kb farmers carry
90 secs rest between sets
male: 2x24kg

Saturday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Low Cable Fly Crossovers
Set 1: 22.7 kg x 8
Set 2: 22.7 kg x 8
Set 3: 22.7 kg x 8

Push Press (Barbell)
Set 1: 50 kg x 6
Set 2: 50 kg x 6
Set 3: 70 kg x 4
Set 4: 70 kg x 5

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 10 x 12
Set 2: 12 x 12
Set 3: 14 x 12
Set 4: 16 x 12

Triceps Extension (Cable)
Overhead Rope
Set 1: 27.3 kg x 10
Set 2: 31.8 kg x 10
Set 3: 31.8 kg x 10
Set 4: 36.4 kg x 10
Set 5: 45.5 kg x 12

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 10
Set 3: 63.6 kg x 10
Set 4: 63.6 kg x 9
Set 5: 63.6 kg x 8

Sunday
Legs
Squat (Barbell)
Set 1: 100 kg x 4
Set 2: 120 kg x 4
Set 3: 140 kg x 4
Set 4: 140 kg x 4
Set 5: 140 kg x 4

Romanian Deadlift (Barbell)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 60 kg x 8

Seated Calf Raise
Set 1: 60 kg x 15
Set 2: 60 kg x 17
Set 3: 60 kg x 15
Set 4: 60 kg x 15

Compression Boots
Set 1: 15min 0s
Click to expand...
Nice workout
 
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
looks the goods my bro, weights looking stable again too
 
Rogue888 said:
Meal prep sorted for a while
Butter chicken style burritos 🤤
Grab and go and easy to have at work
Click to expand...
first time i see meals wrapped in tin foil bro you hardcore @Rogue888
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
your volume is like non stop bro whats your macros for this? i know you meal prep but you gotta be high this week i see 3800 cals
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
that is a brutal workout you put together wow
i think i will be feeling that one if i did it lol
keep it up!

@Rogue888
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
@Rogue888
bro i love this one
looking strong and hardcore
pushing some good weights for sure i love it
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
@Rogue888 Oh wow. I have to put a lot of respect on this training. The different exercises. Look, tremendous.
You're throwing around the iron, and you're having fun.
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
@Rogue888 triceps pushdown and triceps extension are A+
nice job on that!
overhead press is looking solid too
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
@Rogue888 bros the volume looks good!
we want to continue killing it
keep this going you are special
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
@Rogue888 awesome work right here!!
 
Rogue888 said:
Training Log Update - Week 13

Week 13 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
All from @Raptor Labs @Raptor Rep 🔥 🐐
On a little pause from Reta so I can use it for upcoming little cut

Cut Finish Weight: 89kg
Today Weight: 101kg
Current 4wk Average: 100kg
Calories: 3800

Training

Monday
Weightlifting
Every 2:30 x 5 Sets
2 Squat Cleans + 3 Pause Front Squats
Set 1: 65% 60kg
Set 2: 70% 70kg
Set 3: 70% 80kg
Set 4: 75% 85kg
Set 5: 75% 90kg

Tuesday
Pull
Lat Pulldown - Mag Grip
Set 1: 68.2 kg x 8
Set 2: 68.2 kg x 8
Set 3: 68.2 kg x 8
Set 4: 68.2 kg x 8

Seated Cable Row - Mag Grip
Set 1: 77.3 kg x 8
Set 2: 77.3 kg x 8
Set 3: 77.3 kg x 8
Set 4: 77.3 kg x 8

Preacher Curl (Ez Bar)
Set 1: 20 kg x 10
Set 2: 30 kg x 8
Set 3: 30 kg x 8
Set 4: 30 kg x 8

Hammer Curl (Dumbbell)
Set 1: 12.5 kg x 8
Set 2: 15 kg x 8
Set 3: 17.5 kg x 8
Set 4: 17.5 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
Set 4: 15 kg x 8

Wednesday
Push
Bench Press (Barbell)
Set 1: 60 kg x 6
Set 2: 80 kg x 5
Set 3: 100 kg x 5
Set 4: 100 kg x 5
Set 5: 100 kg x 5
Set 6: 105 kg x 4
Set 7: 105 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 8
Set 3: 60 kg x 6
Set 4: 60 kg x 6
Set 5: 60 kg x 6

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 15 x 12
Set 2: 16 x 12
Set 3: 16 x 12
Set 4: 17 x 7

Triceps Extension (Cable)
Overhead Rope
Set 1: 31.8 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 8
Set 2: 63.6 kg x 8
Set 3: 63.6 kg x 8

Thursday
Rest Day

Friday
Workout
EMOM 15
15Echo Bike Calories
15 Dumbbell Bench Press, 2x22.5kg
max rep Strict Pull-ups

Saturday
Away with family for weekend, used the day to hit steps and go for a walk

Sunday
Push
Bench Press (Barbell)
Set 1: 60 kg x 5
Set 2: 80 kg x 5
Set 3: 100 kg x 4
Set 4: 100 kg x 4
Set 5: 100 kg x 5
Set 6: 100 kg x 4

Overhead Press (Barbell)
Set 1: 20 kg x 10
Set 2: 50 kg x 5
Set 3: 60 kg x 1
Set 4: 65 kg x 1
Set 5: 70 kg x 1
Set 6: 75 kg x 1
Set 7: 77.5 kg x 1 (new 1RM PB)

Butterfly (Pec Deck)
Resistance x Reps
Set 1: 16 x 10
Set 2: 16 x 12
Set 3: 17 x 10

Triceps Extension (Cable)
Overhead Rope
Set 1: 40.9 kg x 12
Set 2: 45.5 kg x 10
Set 3: 45.5 kg x 10
Set 4: 45.5 kg x 10

Triceps Pushdown
Straight Bar
Set 1: 50 kg x 12
Set 2: 63.6 kg x 12
Set 3: 63.6 kg x 12
Set 4: 63.6 kg x 12
Set 5: 68.2 kg x 10
Click to expand...
@Rogue888 looks like you got a good one in brother. Keep after it you’re doing great
 
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