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EF family is impressed by your workouts for sure. You certainly know how to throw around the iron. That's what we love about your workouts. They are always on point. @Ratatata
Approved Log Minicut and Cruise summer cycle Journal
- Thread starter Ratatata
- Start date
@Ratatata Arms are looking big bro!
Arms looking prime
@Ratatata arms are pumped to the man big guy! Love to see it
@Ratatata arms looking huge.....beast mode......
fire is hot bro
he is smoking hot
super hot bro
Hello everyone had a flu and crushed my finger while training so had to take few weeks off back to training. Will update log soon. Thank you for all the luv and support you guys have shown.
Bicep and push day
Single arm dumbbell preacher curl
Set 1: 15kg-19rep
Set 2: 15kg-18rep
Set 3: 17.5kg-13rep
Converging (pause)incline chest press machine
Set 1: 45kg each side- 13rep
Set 2: 50kg each side- 8rep
Set 3: 45kg each side- 8rep
Cable side lateral raise
Set 1: 17kg-17rep
Set 2: 17kg-16rep
Set 3: 15rep- 14rep
Hex bar hammer curl( pause at contraction)
Set 1: 25kg-19rep
Set 2: 25kg-16rep
Set 3: 25kg- 14rep
Seated shoulder press machine
Set 1: 40kg each- 14rep
Set 2: 45kg each- 11rep
Set 3. 45kg each- 8rep
Converging seated chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each-8rep
Dropset 20kg each- 8rep
Bicep and push day
Single arm dumbbell preacher curl
Set 1: 15kg-19rep
Set 2: 15kg-18rep
Set 3: 17.5kg-13rep
Converging (pause)incline chest press machine
Set 1: 45kg each side- 13rep
Set 2: 50kg each side- 8rep
Set 3: 45kg each side- 8rep
Cable side lateral raise
Set 1: 17kg-17rep
Set 2: 17kg-16rep
Set 3: 15rep- 14rep
Hex bar hammer curl( pause at contraction)
Set 1: 25kg-19rep
Set 2: 25kg-16rep
Set 3: 25kg- 14rep
Seated shoulder press machine
Set 1: 40kg each- 14rep
Set 2: 45kg each- 11rep
Set 3. 45kg each- 8rep
Converging seated chest press
Set 1: 40kg each- 10rep
Set 2: 40kg each-8rep
Dropset 20kg each- 8rep
massive chest and lean abs bro
Lower body day
Seated hamstring curl
Set 1: 50kg-19rep
Set 2: 50kg- 17rep
Set 3: 50kg- 13rep
leg extension
Set 1:85kg-16rep
Set 2: 87kg-14rep
Set 3: 87kg-13rep
Pendulum squat
Set 1: 85kg-8rep
Set 2: 85kg- 8rep
Set3: 85kg-7 rep
Hip adduction machine
Set 1: 50kg- 18rep
Set 2: 55kg- 13rep
Drop set 35kg- 6rep
Machine Hip thrust
Set 1: 60kg- 15rep
Set 2: 65kg -11rep
Set 3: 65kg-10rep
Seated hamstring curl
Set 1: 50kg-19rep
Set 2: 50kg- 17rep
Set 3: 50kg- 13rep
leg extension
Set 1:85kg-16rep
Set 2: 87kg-14rep
Set 3: 87kg-13rep
Pendulum squat
Set 1: 85kg-8rep
Set 2: 85kg- 8rep
Set3: 85kg-7 rep
Hip adduction machine
Set 1: 50kg- 18rep
Set 2: 55kg- 13rep
Drop set 35kg- 6rep
Machine Hip thrust
Set 1: 60kg- 15rep
Set 2: 65kg -11rep
Set 3: 65kg-10rep
legs powerful today
hammy curls 19 reps hella pump
Hey EF fam, back to logging after minor injury. From now onwards i will be logging for @shadow labs for oil and gh and @RRR peptides for peptides.
Shoulder bicep forearm
Bysein bicep curl
Set 1: 25kg- 18rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep
Pin loaded lateral raise 1-1/2rep
Set 1: 27.5kg- 17rep
Set 2: 27.5kg- 15rep
Set 3: 27.5kg- 14rep
Seated barbell shoulder press
Set 1: 65kg-11rep
Set 2: 65kg-10rep
Set 3: 65kg-10rep
Single arm preacher dumbbell hammer curl
Set 1: 15kg- 17rep
Set 2: 15kg- 16rep
Set 3: 15kg- 15rep
Rear delt cable fly( pause at contraction)
Set 1: 47.5kg-17rep superset with face pull 30kg- 12rep
Set 2: 47.5kg-15rep superset with face pull 35kg 10rep
Dumbbell lateral raise
Set 1: 15kg- 18rep
Double dropset 10kg- 10rep, 8kg- 10rep
Dumbbell wrist curl
Set 1: 30kg each-17rep
Set 2: 30kg each- 16rep
Set 3: 30kg each- 15rep
Shoulder bicep forearm
Bysein bicep curl
Set 1: 25kg- 18rep
Set 2: 25kg- 15rep
Set 3: 25kg- 13rep
Pin loaded lateral raise 1-1/2rep
Set 1: 27.5kg- 17rep
Set 2: 27.5kg- 15rep
Set 3: 27.5kg- 14rep
Seated barbell shoulder press
Set 1: 65kg-11rep
Set 2: 65kg-10rep
Set 3: 65kg-10rep
Single arm preacher dumbbell hammer curl
Set 1: 15kg- 17rep
Set 2: 15kg- 16rep
Set 3: 15kg- 15rep
Rear delt cable fly( pause at contraction)
Set 1: 47.5kg-17rep superset with face pull 30kg- 12rep
Set 2: 47.5kg-15rep superset with face pull 35kg 10rep
Dumbbell lateral raise
Set 1: 15kg- 18rep
Double dropset 10kg- 10rep, 8kg- 10rep
Dumbbell wrist curl
Set 1: 30kg each-17rep
Set 2: 30kg each- 16rep
Set 3: 30kg each- 15rep
back training hard bro welcome
Attachments
Do both (as this is) flexor AND extensor work (so reverse wrist curls)
@Ratatata keep up the good work boss. I like the barbell shoulder press and single-arm preacher dumbbell hammer curls. Those are looking good with the wrist curls.
bros, amazing job on this. The bicep curls and the barbell shoulder press are looking solid and I like the single-arm preacher curl as well. @Ratatata
Interesting that you're doing wrist curls to finish out. @Ratatata a bad idea to keep those forearms strong; just don't overdo it. You don't want to get tendonitis in the wrist.
@Ratatata the way you grind that iron is something too good to be true. The volume is always terrific with your updates, and you even throw in some exercises you don't see too often.
Nice touchdown right there, man. I'm glad you're able to get some great gear and I'm glad you're happy with using one of our approved sources. @Ratatata
Thanks will definitely do those.
Thanks guys really good to be back. Full swing.
cardio is best broJst a cardio today. Added bit of fluff need to get back in shape
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