Approved Log OffSeason Cruise Cycle Log

[2Thick]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

Who is the man? You are the man. This is an excellent workout. I like the different exercises. Deficit push-ups, not something you see every day. @BigRed

 

[Ulter]

Solid week been, feeling strong, sleeping well and appetite is good. 5 days into “glow pack” bpc/tb500/ghkcu excited to see how this goes in the coming weeks

Sponsored by Core Pharma

Monday Squat

Front squats
1 x 1 @ 125kg
1 x 5 @ 100kg

Hip thrust machine
2 x 4-8 @ 280kg
1 x 15 rest paise @ 230

Smith Machine Split Squats
2 x 4-8 @ 90kg
1 x 15 rest pause @ 70kg

Banded hip abductions
2 x failure

Cable hip flexor raise
2 x 8-12 @ 32kg

Tuesday Mobility day
- focused on glute, back and core mobility and strength.

Wednesday Upper (push focused)
DB shoulder press
2 x 4-8 @ 35kg (6/5)
1 x 15kg @ 27.5

High incline smith machine press
2 x 4-8 @ 80kg

Pec Dec (programmed incline cable fly’s but shoulder felt uncomfortable so substituted)

2 x 4-8 @ 80kg
1 x 15 @ 65kg

CS rear delt flys
2 x 6-10 @ 15kg

Preacher DB hammer curls
2 x 6-10 (3 sec neg) @ 17.5

Deficit push ups
1 x 50 rest pause

Thursday Deadlifts
3 x 2 @ 180kg
Super cruisey for fist week deads

Banded leg press
4 x 1rir @ 200kg + two bands

Banded back hyper extensions
2 x 15-20

Leg extension
4 x rir @ @ 90kg

Single leg lying hamstring curl
2 x 6-10 @ 55kg

Banded hip external rotations
2 x failure

Friday Cardio
Muay Thai Bag work

Good job on the different training that you're doing. The push-ups and deadlifts are fantastic. @BigRed and mixing in some leg press and leg extensions as well is really nice.