Approved Log My Ongoing Cycle Journey Log

[Raptor Rep]

@Raptor Rep

Did a 22hour fast on weekend

Got a small joint pain on the inside of my left elbow in the Lateral epicondyle

So taking it a bit easy. This pain comes and goes abit (some days there then disappears for a couple weeks)

Felt it on the pull ups and after decided to do exercises where this isn’t under strain.

Workout cut a bit short for a back day.


Pull ups body weight
16
11
9
Underhand lat pull downs
80kg x 14
80kg x 12
80kg x 10
Standing bent over straight bar pull downs
36.25kg x 15
36.25kg x 12
32.50kg x 12
Roman chair - back extensions
20kg x 26
20kg x 22
20kg x 19
20kg x 17
Seated calf raises
40kg x 27
40kg x 22
40kg x 20
40kg x 17
Horizontal raised bench rows ( underhand grip, avoiding pain in joint)
50kg x 18
60kg x 14
60kg x 11

hope the pain passes brother, nice volume on the session

 

[Trenhead3cc]

hope the pain passes brother, nice volume on the session

Thanks bro!

 

[the_alcatraz]

Yeah cut a couple kg so getting a bit easier aswell

cut a bit and lean out too right bro

 

[Trenhead3cc]

Nothing exciting this morning

@Raptor Rep

Cardio

20min stair master
30min 12degree incline power walk

 

[the_alcatraz]

Nothing exciting this morning

@Raptor Rep

Cardio

20min stair master
30min 12degree incline power walk

cardio is da best bro

 

[Raptor Rep]

Nothing exciting this morning

@Raptor Rep

Cardio

20min stair master
30min 12degree incline power walk

cardio is important bro good stuff

 

[Trenhead3cc]

Chest / shoulders

Photo - just my go to desert - strawberries, yoghurt granola

@Raptor Rep
Warm up sets not recorded

Incline smith machine press
110kg x 11
100kg x 10
90kg x 10

Shoulder press matrix plate loaded
85kg x 11
85kg x 7
45kg x 21

Chest flys cable machine standing back supported
55kg x 15
55kg x 12
55kg x 10

Dumbell lateral raises
17.5kg x 15
17.5kg x 12

Low cable flys with iso raise
17.5kg x 14
17.5kg x 10

Side lateral raises cable
7.5kg x 14
7.5kg x 11

High cable flys
12.5kg x 13
12.5kg x 9

Shrugs
100kg x 20
100kg x 18
100kg x 15



Push ups to failure x41

Into Abb wheel x 16

Push ups to failure x 23

Into 16kg kettlebell twists x 42 (24)

Push ups to failure x 20

Plank - 1min

Push ups to failure x 18

Suitcases x 17

Push up to failure x 16

6inch heel raise hold x 1min

 

[the_alcatraz]

Chest / shoulders

Photo - just my go to desert - strawberries, yoghurt granola

@Raptor Rep
Warm up sets not recorded

Incline smith machine press
110kg x 11
100kg x 10
90kg x 10

Shoulder press matrix plate loaded
85kg x 11
85kg x 7
45kg x 21

Chest flys cable machine standing back supported
55kg x 15
55kg x 12
55kg x 10

Dumbell lateral raises
17.5kg x 15
17.5kg x 12

Low cable flys with iso raise
17.5kg x 14
17.5kg x 10

Side lateral raises cable
7.5kg x 14
7.5kg x 11

High cable flys
12.5kg x 13
12.5kg x 9

Shrugs
100kg x 20
100kg x 18
100kg x 15



Push ups to failure x41

Into Abb wheel x 16

Push ups to failure x 23

Into 16kg kettlebell twists x 42 (24)

Push ups to failure x 20

Plank - 1min

Push ups to failure x 18

Suitcases x 17

Push up to failure x 16

6inch heel raise hold x 1min

yougurt meal right bro?

i like the push ups to failure with pull ups to failure come up no one does that anymore and you doing it, da best

 

[stevesmi]

Chest / shoulders

Photo - just my go to desert - strawberries, yoghurt granola

@Raptor Rep
Warm up sets not recorded

Incline smith machine press
110kg x 11
100kg x 10
90kg x 10

Shoulder press matrix plate loaded
85kg x 11
85kg x 7
45kg x 21

Chest flys cable machine standing back supported
55kg x 15
55kg x 12
55kg x 10

Dumbell lateral raises
17.5kg x 15
17.5kg x 12

Low cable flys with iso raise
17.5kg x 14
17.5kg x 10

Side lateral raises cable
7.5kg x 14
7.5kg x 11

High cable flys
12.5kg x 13
12.5kg x 9

Shrugs
100kg x 20
100kg x 18
100kg x 15



Push ups to failure x41

Into Abb wheel x 16

Push ups to failure x 23

Into 16kg kettlebell twists x 42 (24)

Push ups to failure x 20

Plank - 1min

Push ups to failure x 18

Suitcases x 17

Push up to failure x 16

6inch heel raise hold x 1min

@Trenhead3cc very nice man. first time in a long time i seen someone do pushups to failure. i like that a lot

 

[Trenhead3cc]

@Trenhead3cc very nice man. first time in a long time i seen someone do pushups to failure. i like that a lot

i think I actually saw you say something about it wether a comment or on the podcast about pushups to failure end of a workout