Approved Log OffSeason Cruise Cycle Log

[BigRed]

Day 6 - Upper / Bench Day

Tempo bench felt really good, nice and tight and controlled, no shoulder pain

Tempo Bench
(3sec down 2sec pause)
3 × 4 @ 107.5kg

DB Shallow Incline Press
2 × 6-10 @ 27kg
1 × 20 @ 25kg (rest pause)

CS DB Lateral Raise
3 × 10 @ 12.5kg

Incline Cable Rope Pullover
3 × 6-10 @ 65kg

Seated Alternating Front Hammer Raise
2 × 20-30 @10kg

Incline Cable Skull-Crushers
2 × 6-10 @ 60kg

Preacher Rope Tricep Extensions
2 × 6-10 (didn’t note weight)

(Will make sure moving forward I note Individual set reps as 6-10 for example is quite broad range

 

[GHgut4life]

Day 6 - Upper / Bench Day

Tempo bench felt really good, nice and tight and controlled, no shoulder pain

Tempo Bench
(3sec down 2sec pause)
3 × 4 @ 107.5kg

DB Shallow Incline Press
2 × 6-10 @ 27kg
1 × 20 @ 25kg (rest pause)

CS DB Lateral Raise
3 × 10 @ 12.5kg

Incline Cable Rope Pullover
3 × 6-10 @ 65kg

Seated Alternating Front Hammer Raise
2 × 20-30 @10kg

Incline Cable Skull-Crushers
2 × 6-10 @ 60kg

Preacher Rope Tricep Extensions
2 × 6-10 (didn’t note weight)

(Will make sure moving forward I note Individual set reps as 6-10 for example is quite broad range

Log is approved brother
I am looking forward to your new 6-10 range.

 

[BigRed]

Hey Team!

Really solid week just been. Week prior was a little bit flat just due to the work the previous weeks and been bouncing around locations a lot so a bit out of routine. But started new job Monday, same area but much better work, pay and roster. So into a good routine now, food intake is up, stress down. Feeling really strong and focused

As always shout out to the sponsor Core Pharma

Day 1

Front Squats:
1 × 2 @ 120kg
1 × 8–10 @ 90kg

Hip Thrust Machine:
2 × 6–10 @ 250
1 × 20 @ 200kg

Smith Machine Split Squats:
2 × 6–10 @ 80kg
1 × 20 @ 60kg

Hip Adductions:
(Work gym doesn’t have machine so just do some lying side banded rotations)


Cable Hip Flexor Raise:
2 × 12–20 @ 25kg

Day 2

DB Shoulder Press:
2 × 6-10 @ 27.5kg (10,8)
1 × 20 @ 22.5 (rest-pause set)

High Incline Smith Machine Press:
2 × 6–10 @ 70kg (9,8)

Incline Cable Flys
2 × 6–10 @ 27.5kg (8.6)
1 × 20 rest pause @ 18.1kg

CS DB Rear Delt Flys:
2 × 6–10 @ 15kg

SA DB Hammer Preacher Curl:
2 × 6–10 + 3 sec negative @ 17.5 ( 10,8)


Deficit Push-Ups:
1 × 50 (rest-pause)
(Hands on 2 plates for depth)

Day 3

Tempo Deadlifts:
3 × 4 @ 167.5kg

Banded Resisted Leg Press:
6 × 1RIR @ 160kg + two bands


Banded Back Hyperextensions:
2 × 12
1× 20

Leg Extensions:
6 × 1RIR @ 60kg

Hip Abductions: (banded)

Day 4

Tempo Bench:
3 × 4 @ 110kg (3/2 tempo)

DB Shallow Incline Press:
2 × 6–10 @ 35kg (8,7)
1 x 20 rest pause @ 27.5

CS Lateral Raise:
3 x 6-10 @ 15kg

Incline Cable Rope Pullover:
3 × 6–10 @ 72.5kg(8) / 72.5(6) / 66kg (8)

Seated Alternating Front Hammer Raise:
2 × 20–30 @ 12.5kg

Incline Cable Skull Crushers:
2 × 6–10 @ 66kg (8,6)


SA Preacher Rope Tricep Extensions:
2 × 6–10 @ 18kg

Day 5
Wide Grip Pull-Ups: 8 × 1RIR (secs rest)

Wide Grip BB Bentover Rows:
2 × 6–10 @ 85kg (10,9)
1 × 20 (rest-pause) @ 70kg

Rear Delt Fly Machine:
2 × 6–10 @ 65kg (10,8)

Low Row – Mid Trap Focus
2 × 6–10 @ 100kg (9,8)
1 × 20 @ 80kg (rest-pause)

Low Cable Dual Bicep Curls
2 × 6–10 @ 27.5kg ( 9,7)