Approved Log Minicut and Cruise summer cycle Journal

[Ratatata]

shred city u live there bro

Thanks brother!!!

 

[Ratatata]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

 

[the_alcatraz]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

lower body pump bro
new machine pic?

 

[Ratatata]

lower body pump bro
new machine pic?

Here u go bro!!! Only one side loading hipthrust is fucking heavy

 

[the_alcatraz]

Here u go bro!!! Only one side loading hipthrust is fucking heavyView attachment 162667

Shizzl bro
That plate loaded would hard it

 

[Ratatata]

Shizzl bro
That plate loaded would hard it

Ass glutes hammies alll r sore

 

[Ratatata]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 16rep
Set 2: 21kg-14rep
Set 3: 21kg- 12rep

Plate loaded high row
Set 1: 70kg- 15rep
Set 3: 70kg- 13rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 13rep

Jm press
Set 1: 80kg- 11rep
Set 2: 80kg- 9rep
Set 3: 80kg- 8rep

chest supported seated row
Set 1: 90kg-10rep
Set 2: 80kg- 12rep
Set 3: 80kg-10rep superset with machine shrug 80kg amrap

 

[SteveMobsterG]

Lower body day

Seated hamstring curl
Set 1: 45kg-17rep
Set 2: 45kg- 16rep
Set 3: 45kg- 14rep

leg extension
Set 1:75kg- 14rep
Set 2:75kg- 13rep
Set 3: 75kg-12rep

Pendulum squat
Set 1: 60kg-12rep
Set 2: 70kg- 10rep
Set3: 80kg- 8rep

Hip adduction machine
Set 1: 50kg- 14rep
Set 2: 50kg- 12rep
Drop set 35kg- 5rep

Machine Hip thrust
Set 1: 50kg- 12rep
Set 2: 50kg-11rep
Set 3: 50kg- 10rep

2 sec pause Barbell rdl
Set 1: 70kg- 12rep
Set 2: 80kg- 10rep

New gym new machine felt bit heavy but workout went well, especially good to be back squatting but man pendulum squat is very humbling and insane pump

Heard that

 

[the_alcatraz]

Tricep and back day

cable cross tricep extension
Set 1: 21kg- 16rep
Set 2: 21kg-14rep
Set 3: 21kg- 12rep

Plate loaded high row
Set 1: 70kg- 15rep
Set 3: 70kg- 13rep

Single arm dumbbell row
Set: 1: 40kg-15rep
Set 2: 40kg- 14rep
Set 3: 40kg- 13rep

Jm press
Set 1: 80kg- 11rep
Set 2: 80kg- 9rep
Set 3: 80kg- 8rep

chest supported seated row
Set 1: 90kg-10rep
Set 2: 80kg- 12rep
Set 3: 80kg-10rep superset with machine shrug 80kg amrapView attachment 162677

full wide back power bro