Approved Log Ongoing Testosterone, NPP, HGH, growth phase Log

[Ratatata]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

 

[GENTEXLaboratories]

Looking good brother, incredibly grateful to have you log for us! Keen!!

 

[Ratatata]

Looking good brother, incredibly grateful to have you log for us! Keen!!

Thanks for the opportunity again, very excited to run ur stuff!!!

 

[Ratatata]

Friday training log continuing from my another log where i left!!
Tricep and posterior chain day

Single arm tricep pushdow
Set 1: 15kg- 12rep
Set 2: 15kg- 11rep

Hammer d.y iso lateral row
Set 1: 65kg each- 11rep
Set 2: 65kg each- 10rep


Incline Dumbbell skull crusher
Set 1: 15kg- 12rep
Set 2: 15kg- 11rep

Neutral grip iso lateral lat plate loaded row
Set 1: 85kg-12rep
Set 2: 90kg-9rep

1 set pull ups- 12rep

Hammer strength chest supported wide grip row
Set 1: 82kg- 14rep
Set 2: 82kg- 12rep finish with kelso shrug 5rep

Barbell shrug( pause at top)
Set 1: 80kg- 16rep
Set 2: 80kg- 15rep

finally i managed to know how to drop
Appropriate size video small clip from week ago training session.

 

[Ratatata]

@the_alcatraz can we get this log approved plzz!! Really appreciate!!!

 

[TeeGee]

Following along brother as always..

Your gym looks freaking sickkkkkk. Keen to see how things go with @GENTEXLaboratories

 

[Ratatata]

Today’s training log!!!

Accessories day!!!

Single arm lateral raise
Set 1: 16kg-18rep
Set 2: 16kg- 17rep

Hammer curl in preacher machine
set 1: 58kg- 17rep
Set 2: 58kg- 15rep
Set 2: 58kg- 12rep


Seated hamstring curl
Set 1: 61kg- 18rep
Rest pause 20sec 8more rep


Single leg, leg extension
Set 1: 70.5kg- 13rep

Hip thrust
Set 1: 160kg-14rep
Set 2: 180kg- 13rep

Hammer strength hip adduction
Set 1: 143kg- 17rep

30 min stair master level 6

Short and sweet session, getting some workout in!! Dinner pic quite boring turmeric chicken, rice and bit of chickpeas.

 

[TeeGee]

Today’s training log!!!

Accessories day!!!

Single arm lateral raise
Set 1: 16kg-18rep
Set 2: 16kg- 17rep

Hammer curl in preacher machine
set 1: 58kg- 17rep
Set 2: 58kg- 15rep
Set 2: 58kg- 12rep


Seated hamstring curl
Set 1: 61kg- 18rep
Rest pause 20sec 8more rep


Single leg, leg extension
Set 1: 70.5kg- 13rep

Hip thrust
Set 1: 160kg-14rep
Set 2: 180kg- 13rep

Hammer strength hip adduction
Set 1: 143kg- 17rep

30 min stair master level 6

Short and sweet session, getting some workout in!! Dinner pic quite boring turmeric chicken, rice and bit of chickpeas.

70.5kg on single leg extension.

Bro you are an absolute animal wow

 

[abolone]

Logs are always top notch
@GENTEXLaboratories your lucky to have @Ratatata !!!

 

[the_alcatraz]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

Friday training log continuing from my another log where i left!!
Tricep and posterior chain day

Single arm tricep pushdow
Set 1: 15kg- 12rep
Set 2: 15kg- 11rep

Hammer d.y iso lateral row
Set 1: 65kg each- 11rep
Set 2: 65kg each- 10rep


Incline Dumbbell skull crusher
Set 1: 15kg- 12rep
Set 2: 15kg- 11rep

Neutral grip iso lateral lat plate loaded row
Set 1: 85kg-12rep
Set 2: 90kg-9rep

1 set pull ups- 12rep

Hammer strength chest supported wide grip row
Set 1: 82kg- 14rep
Set 2: 82kg- 12rep finish with kelso shrug 5rep

Barbell shrug( pause at top)
Set 1: 80kg- 16rep
Set 2: 80kg- 15rep

finally i managed to know how to drop
Appropriate size video small clip from week ago training session.

Today’s training log!!!

Accessories day!!!

Single arm lateral raise
Set 1: 16kg-18rep
Set 2: 16kg- 17rep

Hammer curl in preacher machine
set 1: 58kg- 17rep
Set 2: 58kg- 15rep
Set 2: 58kg- 12rep


Seated hamstring curl
Set 1: 61kg- 18rep
Rest pause 20sec 8more rep


Single leg, leg extension
Set 1: 70.5kg- 13rep

Hip thrust
Set 1: 160kg-14rep
Set 2: 180kg- 13rep

Hammer strength hip adduction
Set 1: 143kg- 17rep

30 min stair master level 6

Short and sweet session, getting some workout in!! Dinner pic quite boring turmeric chicken, rice and bit of chickpeas.

@Ratatata very good back size bro! just checking it nice
and your training is TOP
dinner aint boring its good stuff chicken and rice hardcore
approved the log

 

[stevesmi]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

@Ratatata very nice training split. you hit some good exercises and you had fun doing it too !

 

[Ratatata]

70.5kg on single leg extension.

Bro you are an absolute animal wow

Atm jst 5 set of weekly volume for quad less fatigue strength is slowly building up. But barely any growth. Priority is upper body.

@Ratatata very good back size bro! just checking it nice
and your training is TOP
dinner aint boring its good stuff chicken and rice hardcore
approved the log

Thanks brother!!! Bodybuilding Meals r always bland

@Ratatata very nice training split. you hit some good exercises and you had fun doing it too !

Thanks allot!!

 

[the_alcatraz]

Atm jst 5 set of weekly volume for quad less fatigue strength is slowly building up. But barely any growth. Priority is upper body.

Thanks brother!!! Bodybuilding Meals r always bland

Thanks allot!!

bland but you can add some spices right bro

 

[GENTEXLaboratories]

Logs are always top notch
@GENTEXLaboratories your lucky to have @Ratatata !!!

Incredibly lucky!

 

[BodyMonster34]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

@Ratatata bro you a true EF family champion.
i love this. iron blooded true champion

 

[RoySimpson]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

@Ratatata Looking jacked bro!!

 

[SteveMobsterG]

Good solid looking physique

 

[ceo]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

@Ratatata this is a fantastic workout. i like the split routines.

good one to try and copy

 

[Ratatata]

bland but you can add some spices right bro

I am too lazy while cooking

@Ratatata bro you a true EF family champion.
i love this. iron blooded true champion

Thanks!!!

@Ratatata Looking jacked bro!!

Thanks. You always positive on my log really appreciate!!!

Good solid looking physique

Thanks!!!

@Ratatata this is a fantastic workout. i like the split routines.

good one to try and copy

Thanks allot!!! Trying new tredy low volume training method

 

[Ratatata]

Upper body day

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish


Hammer strength fixed lat pulldown
Set 1: 117kg- 12rep
Set 2: 110kg- 13rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 13rep
Set 2: 75kg each side- 12rep
Set 3: 75kg eachside- 12rep

Hammer strength plate loaded shoulder press
Set 1: 60kg each - 7rep
Set 2: 50kg each- 8rep

Single arm dumbbell row
Set 1: 60kg- 11rep
Set 2: 60kg-10rep

Solid session really liking current split and ped weights r moving very nicely!!!

 

[ROIDDERS]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

@Ratatata looks great. i like that you are doing a couple rest days and an random day on sunday.

smart training and recovery

 

[Ulter]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

@Ratatata Looking fantastic on this update. Much respect for what you're doing here. The training routine looks really good. I like to growth hormone, you're taking

 

[2Thick]

Hello everyone from aussie side. Continuing my growth with my new sponsor @GENTEXLaboratories for test npp and gh. 400mg of test E, 400mg of npp each week with 5iu gh daily.

Current body weight: 93.5kg(fasted weight yesterday)

Current macros: 4710, p:270g, f: 70g c:750
Supplements and vitamins:
VitaminC, Magnesium, Berberine, Metformin, Citrus bergamot, Melatonin, Fish oil, Creatine, Lcarnitine, Glutathione, Glutamine, Circumin, Vitamin D3+K2, NAC, psyllium husk.

Training split:
Monday- upper body day
Tuesday- leg day
Wednesday- rest
Thursday- bicep, shoulder and chest day
Friday-tricep and posterior chain day
Saturday - rest day+ cardio
Sunday-accessory day!!

More exercise and nutrition details as log progress. Thank you everyone for the luv and support on my previous log. Hope to receive same support and feedback upon this log aswell!!

@Ratatata Absolutely fantastic. You got a fantastic physique.

Nice supplement list and hell of a workout split.

 

[Noah Wixx]

Welcome into the world of logging.

 

[abolone]

mans a beast.

 

[the_alcatraz]

I am too lazy while cooking

Thanks!!!

Thanks. You always positive on my log really appreciate!!!

Thanks!!!

Thanks allot!!! Trying new tredy low volume training method

dont be laze bro haha

Upper body day

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish


Hammer strength fixed lat pulldown
Set 1: 117kg- 12rep
Set 2: 110kg- 13rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 13rep
Set 2: 75kg each side- 12rep
Set 3: 75kg eachside- 12rep

Hammer strength plate loaded shoulder press
Set 1: 60kg each - 7rep
Set 2: 50kg each- 8rep

Single arm dumbbell row
Set 1: 60kg- 11rep
Set 2: 60kg-10rep

Solid session really liking current split and ped weights r moving very nicely!!!

big lifting there @Ratatata bro you thick on the push thats the upper chest working there

 

[Ratatata]

@Ratatata looks great. i like that you are doing a couple rest days and an random day on sunday.

smart training and recovery

@Ratatata Looking fantastic on this update. Much respect for what you're doing here. The training routine looks really good. I like to growth hormone, you're taking

@Ratatata Absolutely fantastic. You got a fantastic physique.

Nice supplement list and hell of a workout split.

Welcome into the world of logging.

Thanks everyone!

mans a beast.

Not at ur level yet

dont be laze bro haha

big lifting there @Ratatata bro you thick on the push thats the upper chest working there

Need to be more active in cooking

 

[Ratatata]

Lower body day

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 131kg- 16rep
Set 2: 131kg-14rep

Hammer strength Leg extension
Set 1: 138kg-11rep
Set 2: 138kg-10rep

Lying leg curl
Set 1: 62.5kg-17rep
Set 2: 65kg- 14rep

Cybex squat press
Set 1: 290kg-10rep
Set 2: 290kg- 9rep
Set 3: 290kg- 8rep

Hip extension
Set 1: 30kg- 11rep
Set 2: 30kg-10rep

Really amazing session few weights added to the lift. @GENTEXLaboratories goodies has landed will share pic of some gear porn tomorrow and start pinning his gear. Also will be running 500mg of test e and 400mg of npp will drop dhb from tomorrow.Thanks everyone!!

 

[abolone]

Lower body day

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 131kg- 16rep
Set 2: 131kg-14rep

Hammer strength Leg extension
Set 1: 138kg-11rep
Set 2: 138kg-10rep

Lying leg curl
Set 1: 62.5kg-17rep
Set 2: 65kg- 14rep

Cybex squat press
Set 1: 290kg-10rep
Set 2: 290kg- 9rep
Set 3: 290kg- 8rep

Hip extension
Set 1: 30kg- 11rep
Set 2: 30kg-10rep

Really amazing session few weights added to the lift. @GENTEXLaboratories goodies has landed will share pic of some gear porn tomorrow and start pinning his gear. Also will be running 500mg of test e and 400mg of npp will drop dhb from tomorrow.Thanks everyone!!

400 npp this will be interesting
Highest you've ran? Keen to hear your verdict on the compound bruh!

 

[the_alcatraz]

Lower body day

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 131kg- 16rep
Set 2: 131kg-14rep

Hammer strength Leg extension
Set 1: 138kg-11rep
Set 2: 138kg-10rep

Lying leg curl
Set 1: 62.5kg-17rep
Set 2: 65kg- 14rep

Cybex squat press
Set 1: 290kg-10rep
Set 2: 290kg- 9rep
Set 3: 290kg- 8rep

Hip extension
Set 1: 30kg- 11rep
Set 2: 30kg-10rep

Really amazing session few weights added to the lift. @GENTEXLaboratories goodies has landed will share pic of some gear porn tomorrow and start pinning his gear. Also will be running 500mg of test e and 400mg of npp will drop dhb from tomorrow.Thanks everyone!!

waiting on your TD pics bro
500mgs test with npp going to be a killer stack
on training why no lunges bro? @Ratatata

 

[Ratatata]

waiting on your TD pics bro
500mgs test with npp going to be a killer stack
on training why no lunges bro? @Ratatata

I am giving break on quad volume and focusing more on upper body growth. So no
Lunges atm.

 

[Ratatata]

Nice touchdown of test, npp and gh from @GENTEXLaboratories. Looking forward to try this oil and gh

 

[the_alcatraz]

I am giving break on quad volume and focusing more on upper body growth. So no
Lunges atm.

makes perfect sense if you want to dial back on quads bro

 

[Ratatata]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

 

[25homes]

This should be good run

 

[abolone]

pretty vials @GENTEXLaboratories i like them!

Solid @Ratatata working hard as alwasy !

 

[the_alcatraz]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

chest bis are good but why not chest tris bro?

 

[stevesmi]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata You won't go wrong with this style of training. Keep up the good work.

 

[BodyMonster34]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata bro all in on this workout this is how a real man lifts you are a true iron champion!

 

[SteveMobsterG]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

Those are where you worked hard

 

[ceo]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata bros all in with this. i like yo training. it solid!

 

[Ratatata]

chest bis are good but why not chest tris bro?

I find i am not able to hit tricep full potential after chest and my arms where lagging hitting bis before chest and tri before back i have started seeing growth in my atms

@Ratatata You won't go wrong with this style of training. Keep up the good work.

@Ratatata bro all in on this workout this is how a real man lifts you are a true iron champion!

Those are where you worked hard

@Ratatata bros all in with this. i like yo training. it solid!

Thanks everyone for ur support!!!!

 

[Ratatata]

Tricep and posterior chain day

Single arm tricep pushdow
Set 1: 16kg- 17rep
Set 2: 16kg- 11rep

Hammer d.y iso lateral row
Set 1: 65kg each- 12rep
Set 2: 65kg each- 11rep

Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 9rep

Neutral grip iso lateral lat plate loaded row
Set 1: 90kg-13rep
Set 2: 90kg-12rep

1 set pull ups(+5kg) - 11rep

Hammer strength chest supported wide grip row
Set 1: 84.5kg- 14rep
Set 2: 84.5kg-11rep finish with kelso shrug 4rep

Barbell shrug( pause at top)
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep

Was overall good training session, reps and weight added compared to last session in some exercises!!!

 

[ROIDDERS]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata looking really good man. i love this style of training. its on point!

 

[Ulter]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata strict dumbbell curl and incline look perfect

this is the way its done!

 

[2Thick]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata Good job, man, looking really good on this. I like the Hammer Strength machines. They are really fun to use.

 

[RoySimpson]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata looking like an absolute unit!!

 

[Noah Wixx]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

This looked like a fun session

 

[the_alcatraz]

I find i am not able to hit tricep full potential after chest and my arms where lagging hitting bis before chest and tri before back i have started seeing growth in my atms

interesting way to train bro respect

Tricep and posterior chain day

Single arm tricep pushdow
Set 1: 16kg- 17rep
Set 2: 16kg- 11rep

Hammer d.y iso lateral row
Set 1: 65kg each- 12rep
Set 2: 65kg each- 11rep

Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 9rep

Neutral grip iso lateral lat plate loaded row
Set 1: 90kg-13rep
Set 2: 90kg-12rep

1 set pull ups(+5kg) - 11rep

Hammer strength chest supported wide grip row
Set 1: 84.5kg- 14rep
Set 2: 84.5kg-11rep finish with kelso shrug 4rep

Barbell shrug( pause at top)
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep

Was overall good training session, reps and weight added compared to last session in some exercises!!!

Triceps and rows, I like the pull ups my fav bro

 

[ceo]

I find i am not able to hit tricep full potential after chest and my arms where lagging hitting bis before chest and tri before back i have started seeing growth in my atms







Thanks everyone for ur support!!!!

@Ratatata bros EF family supports you!

 

[abolone]

you train hard bro

 

[Ratatata]

Accessories day!!

Single arm lateral raise
Set 1: 17kg- 15rep
Set 2: 17kg- 15rep

Hammer curl in preacher machine
set 1: 62.5kg- 16rep
Set 2: 62.5kg- 15rep
Set 2: 62.5kg- 12rep

Seated hamstring curl
Set 1: 63.5kg- 18rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-11rep

Hip thrust
Set 1: 180kg-14rep
Set 2: 180kg- 13rep

Hammer strength hip adduction
Set 1: 148kg- 17rep

Small training session followed by 30min stair master. Hope u all had amazing weekend!!

 

[25homes]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

Good work

 

[ballin2504]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata looking solid man. You have alot of muscle on your frame

 

[Tiger Salman Khan]

Accessories day!!

Single arm lateral raise
Set 1: 17kg- 15rep
Set 2: 17kg- 15rep

Hammer curl in preacher machine
set 1: 62.5kg- 16rep
Set 2: 62.5kg- 15rep
Set 2: 62.5kg- 12rep

Seated hamstring curl
Set 1: 63.5kg- 18rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-11rep

Hip thrust
Set 1: 180kg-14rep
Set 2: 180kg- 13rep

Hammer strength hip adduction
Set 1: 148kg- 17rep

Small training session followed by 30min stair master. Hope u all had amazing weekend!!

@Ratatata Numbers look good bro........

 

[MUSTANG_18]

Accessories day!!

Single arm lateral raise
Set 1: 17kg- 15rep
Set 2: 17kg- 15rep

Hammer curl in preacher machine
set 1: 62.5kg- 16rep
Set 2: 62.5kg- 15rep
Set 2: 62.5kg- 12rep

Seated hamstring curl
Set 1: 63.5kg- 18rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-11rep

Hip thrust
Set 1: 180kg-14rep
Set 2: 180kg- 13rep

Hammer strength hip adduction
Set 1: 148kg- 17rep

Small training session followed by 30min stair master. Hope u all had amazing weekend!!

preachers and legs? interestnig day lol

 

[Ratatata]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

 

[the_alcatraz]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

did you add some whey to the preworkout meal bro? or i miss it? @Ratatata
lat pulls i like the 12 rep but needs a 20 rep

 

[stevesmi]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata You won't go wrong with this type of workout. Hammer Strength is a fantastic lift.

 

[BodyMonster34]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata Bro. Excellent job on this Hammer Strength looking really solid. I like the wide grip.

 

[ceo]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata Bros, I'm proud of you on this the Hammer Strength. One of my favorite lifts,

 

[ROIDDERS]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata Another fantastic update, your workouts are on point and you're getting some good carbs.

 

[Yuri1]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

Looks like Milo cereals on the top?

 

[SteveMobsterG]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

Used to love these

 

[Ulter]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata That cereal reminds me of the good old days, growing up. We used to always cut out those coupons for cereal.

 

[abolone]

Ratata always working never snoozing

 

[2Thick]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata Good update, man. I like the different exercises you're doing.

Hammer Strength exercises on those equipment are always solid.

 

[MasonicBodybuilder]

Awesome training session brother.

 

[ballin2504]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata nice training day brother. Definitely putting the work in.

 

[Noah Wixx]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

Thats a nice upper body day.

 

[RoySimpson]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata solid session bro! Arms were poppin I bet!

 

[Tiger Salman Khan]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

@Ratatata you killed the upper body day man....solid work.......is that your go to pre workout meal?

 

[Ratatata]

did you add some whey to the preworkout meal bro? or i miss it? @Ratatata
lat pulls i like the 12 rep but needs a 20 rep

Usually i go with whey but this time i went with protein yoghurt!!!

@Ratatata You won't go wrong with this type of workout. Hammer Strength is a fantastic lift.

I luv hammer strength bro!!!

@Ratatata Bro. Excellent job on this Hammer Strength looking really solid. I like the wide grip.

Thanks!!!

@Ratatata Bros, I'm proud of you on this the Hammer Strength. One of my favorite lifts,

@Ratatata Another fantastic update, your workouts are on point and you're getting some good carbs.

Thanks!!!! Carbs r the fuel need to get good amount!!!

Looks like Milo cereals on the top?

Yeah jst dash of milo cereals for flavout on top of balnd rice flakes.

Used to love these

@Ratatata That cereal reminds me of the good old days, growing up. We used to always cut out those coupons for cereal.

This days economy is too hard we don’t get anything like that.

Ratata always working never snoozing

I had to snooze other day and skip leg day

@Ratatata Good update, man. I like the different exercises you're doing.

Hammer Strength exercises on those equipment are always solid.

Awesome training session brother.

@Ratatata nice training day brother. Definitely putting the work in.

Trying my best!!!

Thats a nice upper body day.

Thanks!!!!

@Ratatata solid session bro! Arms were poppin I bet!

It was

@Ratatata you killed the upper body day man....solid work.......is that your go to pre workout meal?

Yeah, jst a bit of creal for quick carb rest is very clean carb source.

 

[Ratatata]

Chest bicep shoulder day!!!

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 17.5kg- 14rep
Set 2: 17.5kg-11rep

Incline dumbbell chest press
Set 1: 50kg- 7rep
Set 2: 50kg- 5rep

Cable bicep curl
Set 1: 35kg-21 rep
Set 2: 35kg- 20rep

Hammer strength side lateral raise
Set 1: 60kg-14kg
Set 2: 60kg-13rep
Set 3: 60kg-11rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 8rep
Set 2: 60kgeach - 8rep

Smith machine shoulder press
Set 1: 90kg-8rep
Set 2: 90kg- 8rep

Solid session after 2 rest days, body full recovered!! @GENTEXLaboratories oil and gh treating me well!!

 

[the_alcatraz]

Chest bicep shoulder day!!!

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 17.5kg- 14rep
Set 2: 17.5kg-11rep

Incline dumbbell chest press
Set 1: 50kg- 7rep
Set 2: 50kg- 5rep

Cable bicep curl
Set 1: 35kg-21 rep
Set 2: 35kg- 20rep

Hammer strength side lateral raise
Set 1: 60kg-14kg
Set 2: 60kg-13rep
Set 3: 60kg-11rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 8rep
Set 2: 60kgeach - 8rep

Smith machine shoulder press
Set 1: 90kg-8rep
Set 2: 90kg- 8rep

Solid session after 2 rest days, body full recovered!! @GENTEXLaboratories oil and gh treating me well!!

Chest and shoulders, no issues with pain? must be the hgh bro

 

[stevesmi]

Usually i go with whey but this time i went with protein yoghurt!!!

I luv hammer strength bro!!!

Thanks!!!



Thanks!!!! Carbs r the fuel need to get good amount!!!

Yeah jst dash of milo cereals for flavout on top of balnd rice flakes.



This days economy is too hard we don’t get anything like that.

I had to snooze other day and skip leg day





Trying my best!!!

Thanks!!!!

It was

Yeah, jst a bit of creal for quick carb rest is very clean carb source.

@Ratatata yeah hammer strength is good equipment

 

[ROIDDERS]

Usually i go with whey but this time i went with protein yoghurt!!!

I luv hammer strength bro!!!

Thanks!!!



Thanks!!!! Carbs r the fuel need to get good amount!!!

Yeah jst dash of milo cereals for flavout on top of balnd rice flakes.



This days economy is too hard we don’t get anything like that.

I had to snooze other day and skip leg day





Trying my best!!!

Thanks!!!!

It was

Yeah, jst a bit of creal for quick carb rest is very clean carb source.

@Ratatata Yes, good carbs are certainly good for you.

 

[Ulter]

Usually i go with whey but this time i went with protein yoghurt!!!

I luv hammer strength bro!!!

Thanks!!!



Thanks!!!! Carbs r the fuel need to get good amount!!!

Yeah jst dash of milo cereals for flavout on top of balnd rice flakes.



This days economy is too hard we don’t get anything like that.

I had to snooze other day and skip leg day





Trying my best!!!

Thanks!!!!

It was

Yeah, jst a bit of creal for quick carb rest is very clean carb source.

EF LOVE!

 

[2Thick]

Usually i go with whey but this time i went with protein yoghurt!!!

I luv hammer strength bro!!!

Thanks!!!



Thanks!!!! Carbs r the fuel need to get good amount!!!

Yeah jst dash of milo cereals for flavout on top of balnd rice flakes.



This days economy is too hard we don’t get anything like that.

I had to snooze other day and skip leg day





Trying my best!!!

Thanks!!!!

It was

Yeah, jst a bit of creal for quick carb rest is very clean carb source.

@Ratatata Awesome update, brother.

 

[Ratatata]

Chest and shoulders, no issues with pain? must be the hgh br

Gh and bpc i guess. They doing there treat!!

 

[Ratatata]

Tricep and posterior chain day!!!!

Single arm tricep pushdown
Set 1: 22kg- 15rep
Set 2: 22kg- 12rep

Hammer d.y iso lateral row(pause at contraction)
Set 1: 50kg each- 12rep
Set 2: 50kg each- 11rep

Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 10rep

Neutral grip iso lateral lat plate loaded row
Set 1: 95kg-12rep
Set 2: 95kg-12rep

1 set pull ups(+5kg) - 12rep

Hammer strength chest supported wide grip row
Set 1: 84.5kg- 15rep
Set 2: 87kg- 12rep

Barbell shrug( pause at top)
Set 1: 100kg- 14rep
Set 2: 100kg- 12rep

 

[the_alcatraz]

Gh and bpc i guess. They doing there treat!!

HGH and bpc is perfect for recovery if you can get tb in there is a kill bro

 

[25homes]

Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep
Set 3: 33kg- 15rep move to overhead extension 7 more reps to finish

Hammer strength fixed lat pulldown
Set 1: 119.5kg- 11rep
Set 2: 110kg- 12rep

Hammer strength iso lateral wide grip row
Set 1: 75kg each side- 14rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 10rep

Hammer strength plate loaded shoulder press
Set 1: 61.25kg each - 7rep
Set 2: 60kg each- 6rep dropset 40kg 5 rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-11rep

Was overall good session, weight and reps gains in some sets. Pre workout meal, rice flakes, protein yoghurt some cereals and milk.

Good work

 

[Ratatata]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

 

[the_alcatraz]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

accessories? lol like side parts bro i like how you call that lol @Ratatata

 

[stevesmi]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

@Ratatata , that's a good busy workout, right there. A rest day is a good idea after a busy weekend.

 

[BodyMonster34]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

@Ratatata Bro, looking good on this. I like the single leg extension. And the hip thrusts good exercise, especially if you meetin lots of lot lizards.

 

[ceo]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

@Ratatata Bro, this is a championship style training session. You won't go wrong with something like this.

 

[SteveMobsterG]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

Nice workout

 

[ROIDDERS]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

@Ratatata I got a lot of respect for this style of training, it's simple but these types of trainings are what separate The Pretenders from the real guys.

 

[Ulter]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

@Ratatata This is the way it's done for sure. Nice exercises, and I got a lot of respect for what you're doing.

 

[2Thick]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

@Ratatata Always excellent to see the different volume that you're doing on this training.

This is some true iron training at its finest.

 

[MasonicBodybuilder]

Nice accessory day. Can be a mental break from the heavy chest, leg, or back days.

 

[Noah Wixx]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

Noce accessorie day

 

[Ratatata]

Thank you everyone for ur immense love and support last few days has been very busy. Can’t reply each and everyone but i appreciate everyone comments.
Yesterday training!!!
Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep

Mag grip lat pulldown
Set 1: 80kg-16rep
Set 2: 90kg- 13rep

Overhead tricep extension
Set 1: 30kg- 19rep
Set 2: 30kg- 16rep

Hammer strength iso lateral wide grip row
Set 1: 80kg each side- 12rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 11rep

Hammer strength plate loaded shoulder press
Set 1: 60kg each - 7rep
Set 2: 60kg each- 5rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-12rep


Today’s training log!!!
Lower body day

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 138kg- 15rep
Set 2: 138kg-14rep

Pendulum squat
Warm up-10kg- 12 rep
Warm up-20kg- 10rep
Warm up- 30kg- 80kg
Warm up- 50kg- 5rep

Set 1: 60kg- 8 rep
Set 2: 65kg-6rep
(Tried pendulum squat for first time very humbling machine had to do many warmup set to gauge my strength)

Lying leg curl
Set 1: 67kg-14rep
Set 2: 67kg-13rep

Hammer strength Leg extension
Set 1: 124kg-12rep
Set 2: 124kg-10rep

Hip extension
Set 1: 40kg- 9rep
Set 2: 40kg- 7rep

Overall has been a very good session hitting gym even though with tight schedule!!

 

[ballin2504]

Accessories day!!!

Single arm lateral raise
Set 1: 17kg- 16rep
Set 2: 17kg- 15rep

Dumbbell Hammer curl
set 1: 17.5kg- 15rep
Set 2: 17.5kg- 14rep

Seated hamstring curl
Set 1: 68kg-16rep
Rest pause 20sec 8more rep

Single leg, leg extension
Set 1: 75kg-14rep

Plated loaded preacher curl
Set 1: 30kg- 20rep
Set 2: 30kg- 18rep

Hip thrust
Set 1: 190kg-14rep
Set 2: 190kg-11rep

Hammer strength hip adduction
Set 1: 148kg- 19rep

Had a busy weekend had to take extra rest day back into grind!!!

@Ratatata great day for an accessory day man.

 

[abolone]

Pendulum squat is the best absolute killer aye!!

 

[MUSTANG_18]

Thank you everyone for ur immense love and support last few days has been very busy. Can’t reply each and everyone but i appreciate everyone comments.
Yesterday training!!!
Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep

Mag grip lat pulldown
Set 1: 80kg-16rep
Set 2: 90kg- 13rep

Overhead tricep extension
Set 1: 30kg- 19rep
Set 2: 30kg- 16rep

Hammer strength iso lateral wide grip row
Set 1: 80kg each side- 12rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 11rep

Hammer strength plate loaded shoulder press
Set 1: 60kg each - 7rep
Set 2: 60kg each- 5rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-12rep


Today’s training log!!!
Lower body day

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 138kg- 15rep
Set 2: 138kg-14rep

Pendulum squat
Warm up-10kg- 12 rep
Warm up-20kg- 10rep
Warm up- 30kg- 80kg
Warm up- 50kg- 5rep

Set 1: 60kg- 8 rep
Set 2: 65kg-6rep
(Tried pendulum squat for first time very humbling machine had to do many warmup set to gauge my strength)

Lying leg curl
Set 1: 67kg-14rep
Set 2: 67kg-13rep

Hammer strength Leg extension
Set 1: 124kg-12rep
Set 2: 124kg-10rep

Hip extension
Set 1: 40kg- 9rep
Set 2: 40kg- 7rep

Overall has been a very good session hitting gym even though with tight schedule!!

max growth factor dude @Ratatata how strong you getting?

 

[stevesmi]

Thank you everyone for ur immense love and support last few days has been very busy. Can’t reply each and everyone but i appreciate everyone comments.
Yesterday training!!!
Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep

Mag grip lat pulldown
Set 1: 80kg-16rep
Set 2: 90kg- 13rep

Overhead tricep extension
Set 1: 30kg- 19rep
Set 2: 30kg- 16rep

Hammer strength iso lateral wide grip row
Set 1: 80kg each side- 12rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 11rep

Hammer strength plate loaded shoulder press
Set 1: 60kg each - 7rep
Set 2: 60kg each- 5rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-12rep


Today’s training log!!!
Lower body day

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 138kg- 15rep
Set 2: 138kg-14rep

Pendulum squat
Warm up-10kg- 12 rep
Warm up-20kg- 10rep
Warm up- 30kg- 80kg
Warm up- 50kg- 5rep

Set 1: 60kg- 8 rep
Set 2: 65kg-6rep
(Tried pendulum squat for first time very humbling machine had to do many warmup set to gauge my strength)

Lying leg curl
Set 1: 67kg-14rep
Set 2: 67kg-13rep

Hammer strength Leg extension
Set 1: 124kg-12rep
Set 2: 124kg-10rep

Hip extension
Set 1: 40kg- 9rep
Set 2: 40kg- 7rep

Overall has been a very good session hitting gym even though with tight schedule!!

@Ratatata looks strong man. 124kg is a lot of weight on leg ext. that is close to 300 pounds !

 

[BodyMonster34]

Thank you everyone for ur immense love and support last few days has been very busy. Can’t reply each and everyone but i appreciate everyone comments.
Yesterday training!!!
Upper body day!!!

Long rope tricep extension
Set 1: 33kg- 16rep
Set 2: 33kg- 16rep

Mag grip lat pulldown
Set 1: 80kg-16rep
Set 2: 90kg- 13rep

Overhead tricep extension
Set 1: 30kg- 19rep
Set 2: 30kg- 16rep

Hammer strength iso lateral wide grip row
Set 1: 80kg each side- 12rep
Set 2: 80kg each side- 11rep
Set 3: 80kg each side- 11rep

Hammer strength plate loaded shoulder press
Set 1: 60kg each - 7rep
Set 2: 60kg each- 5rep

Single arm dumbbell row
Set 1: 60kg- 12rep
Set 2: 60kg-12rep


Today’s training log!!!
Lower body day

Hammer strength pause hip adduction
Warm up- 75kg- 15 rep
Set 1: 138kg- 15rep
Set 2: 138kg-14rep

Pendulum squat
Warm up-10kg- 12 rep
Warm up-20kg- 10rep
Warm up- 30kg- 80kg
Warm up- 50kg- 5rep

Set 1: 60kg- 8 rep
Set 2: 65kg-6rep
(Tried pendulum squat for first time very humbling machine had to do many warmup set to gauge my strength)

Lying leg curl
Set 1: 67kg-14rep
Set 2: 67kg-13rep

Hammer strength Leg extension
Set 1: 124kg-12rep
Set 2: 124kg-10rep

Hip extension
Set 1: 40kg- 9rep
Set 2: 40kg- 7rep

Overall has been a very good session hitting gym even though with tight schedule!!

@Ratatata bro gots lot of respect for you. this the way to hit this workout hard. pendulum squat and front squat my 2 favorite