Approved Log OffSeason Cruise Cycle Log

[Mobster]

Leg day looks good

 

[BigRed]

Banded Bench Press
3 x 4 @ 110kg + bands

Incline Cable Pec Flys (Low Pec Focus)
2 x 12-15 @ 30/25
1 x 20 Rest Pause @ 20kg

DB Incline Press

1 x 4-6 @ 42.5kg
2 x 12-15 @ 32.5kg

Mid Neutral Grip CS Cable Lat Pulldown

2 x 12-15 @ 85kg
1 x 20 Rest Pause @ 75kg

Wide Grip Behind The Neck Lat Pulldown

2 x 12-15 @ 50kg
1 x 20 Rest Pause @ 40kg

Chest Supported DB Lateral Raise

2 x 12-15 @ 15kg
1 x 20 Rest Pause @12.5

OH Rope Tricep Extensions
2 x 12-15 @ 55kg
1 x 20 Rest Pause → 50

SA Cuffed Cable Lateral Raise
2 x 12-15 @ 25
1 x 20 Rest Pause @ 20

SA Crossbody Tricep Extensions
2 x 12-15 @ 25kg
1 x 20 Rest Pause @ 20kg

 

[BigRed]

Leg day

- sponsored by Core Pharma

Seated Hip Abductions
2 x 12-15 / 1 x 20 Rest Pause @ 160kg

Nordic Curls - 3Sec Neg
3 x 8

Single Leg Hip Thrust
2 x 12-15 → 80kg

Stiff Leg Deadlift
3 x 8 @ 160kg / 160kg / 140kg

Single Leg - Leg Press
2 x 12-15 Each Leg → 90kg


Seated Hamstring Curls
7 x 12 (45Sec Rest) → 80 80 75 70 65 60 55

 

[SteveSmi]

Leg day

Sponsored by Core Pharma

Seated Hip Adductions
2 x 12-15 / 1 x 20 Rest Pause @ 140kg

Side Planks
3 x 30Sec Per Side

Single Leg Lying Hamstring Curls
3 x 12-15 @ 30 / 25 / 25

High Bar HeelElevated Tempo Squats 3-2-0-1
2 x 6 @ RPE 8 @ 130kg

BB Split Squats
2 x 12-15 @ 70kg

Leg Extensions
FST-7 7 x 12 (45Sec Rest) @ 85 85 80 80 75 70 60

Standing Calf Raises
3 x 12-15 @ 120kg

@BigRed really good job hitting the legs. When you train your legs hard, it's a great feeling. You feel like you really accomplished a lot.

 

[BigRed]

Don’t throw up many food pics / info up on here, will definitely try in future but thought I’d throw up nice breakfast this morning. Smashed this, went for a walk then had a high carb pre gym meal

 

[CEO]

Leg day

Sponsored by Core Pharma

Seated Hip Adductions
2 x 12-15 / 1 x 20 Rest Pause @ 140kg

Side Planks
3 x 30Sec Per Side

Single Leg Lying Hamstring Curls
3 x 12-15 @ 30 / 25 / 25

High Bar HeelElevated Tempo Squats 3-2-0-1
2 x 6 @ RPE 8 @ 130kg

BB Split Squats
2 x 12-15 @ 70kg

Leg Extensions
FST-7 7 x 12 (45Sec Rest) @ 85 85 80 80 75 70 60

Standing Calf Raises
3 x 12-15 @ 120kg

Bros, I see you mixing in some leg training and then doing some planks. Those are no joke. Side planks especially, not easy. @BigRed

 

[ROIDDERS]

Leg day

Sponsored by Core Pharma

Seated Hip Adductions
2 x 12-15 / 1 x 20 Rest Pause @ 140kg

Side Planks
3 x 30Sec Per Side

Single Leg Lying Hamstring Curls
3 x 12-15 @ 30 / 25 / 25

High Bar HeelElevated Tempo Squats 3-2-0-1
2 x 6 @ RPE 8 @ 130kg

BB Split Squats
2 x 12-15 @ 70kg

Leg Extensions
FST-7 7 x 12 (45Sec Rest) @ 85 85 80 80 75 70 60

Standing Calf Raises
3 x 12-15 @ 120kg

Side planks are definitely challenging and I like how you hit the back and front of your legs. @BigRed you are making sure you're taking care of everything.

 

[Ulter]

Leg day

Sponsored by Core Pharma

Seated Hip Adductions
2 x 12-15 / 1 x 20 Rest Pause @ 140kg

Side Planks
3 x 30Sec Per Side

Single Leg Lying Hamstring Curls
3 x 12-15 @ 30 / 25 / 25

High Bar HeelElevated Tempo Squats 3-2-0-1
2 x 6 @ RPE 8 @ 130kg

BB Split Squats
2 x 12-15 @ 70kg

Leg Extensions
FST-7 7 x 12 (45Sec Rest) @ 85 85 80 80 75 70 60

Standing Calf Raises
3 x 12-15 @ 120kg

@BigRed you're getting it done and you're pushing yourself. You can't ask for anything more.

 

[2Thick]

Leg day

Sponsored by Core Pharma

Seated Hip Adductions
2 x 12-15 / 1 x 20 Rest Pause @ 140kg

Side Planks
3 x 30Sec Per Side

Single Leg Lying Hamstring Curls
3 x 12-15 @ 30 / 25 / 25

High Bar HeelElevated Tempo Squats 3-2-0-1
2 x 6 @ RPE 8 @ 130kg

BB Split Squats
2 x 12-15 @ 70kg

Leg Extensions
FST-7 7 x 12 (45Sec Rest) @ 85 85 80 80 75 70 60

Standing Calf Raises
3 x 12-15 @ 120kg

Really nice job on this. I love the leg training. The planks are also fun to do together with the legs. It really is a great workout. @BigRed

 

[BigRed]

Saturday upper day

Feeling really good today. Definitely starting to feel the effects of the cycle start to creep up. 4 days into Hgh and pump was skin splitting and definitely feeling full all round. Increase of calories doing well too

CS Cable Dual Cable Rear Delt Flys

2 x 12-15 @ 15kg
1 x 20 Rest Pause @ 10kg

Incline DB Front Raise - Pronated

2 x 12-15 @ 12.5 / 1 x 20 Rest Pause 8

Machine Shoulder Press
1 x 4-6 @ 80kg
2 x 12-15 @ 70kg / 60kg


Incline Machine Press
1 x 4-6 @ 80kg / 2 x 12-15 @ 70kg

Low Row
2 x 12-15 @ 100kg
1 x 20 Rest Pause @80kg

CS Dual DB Row - 45° Wrist Position

2 x 12-15 @ 40kg / 1 x 20 Rest Pause @ 35kg

Rear Delt Fly Machine

2 x 12-15 @ 80kg / 1 x 20 Rest Pause @ 70kg

CS Spider Curls

2 x 12-15 @ 15kg / 1 x 20 Rest Pause @ 10kg

Crossbody SA Roper Hammer Curls

2 x 12-15 @ 25kg / 1 x 20 Rest Pause @ 20kg

 

[GHgut4life]

Saturday upper day

Feeling really good today. Definitely starting to feel the effects of the cycle start to creep up. 4 days into Hgh and pump was skin splitting and definitely feeling full all round. Increase of calories doing well too

CS Cable Dual Cable Rear Delt Flys

2 x 12-15 @ 15kg
1 x 20 Rest Pause @ 10kg

Incline DB Front Raise - Pronated

2 x 12-15 @ 12.5 / 1 x 20 Rest Pause 8

Machine Shoulder Press
1 x 4-6 @ 80kg
2 x 12-15 @ 70kg / 60kg


Incline Machine Press
1 x 4-6 @ 80kg / 2 x 12-15 @ 70kg

Low Row
2 x 12-15 @ 100kg
1 x 20 Rest Pause @80kg

CS Dual DB Row - 45° Wrist Position

2 x 12-15 @ 40kg / 1 x 20 Rest Pause @ 35kg

Rear Delt Fly Machine

2 x 12-15 @ 80kg / 1 x 20 Rest Pause @ 70kg

CS Spider Curls

2 x 12-15 @ 15kg / 1 x 20 Rest Pause @ 10kg

Crossbody SA Roper Hammer Curls

2 x 12-15 @ 25kg / 1 x 20 Rest Pause @ 20kg

arms shoulders are HUGE brother

 

[Tiger Salman Khan]

Saturday upper day

Feeling really good today. Definitely starting to feel the effects of the cycle start to creep up. 4 days into Hgh and pump was skin splitting and definitely feeling full all round. Increase of calories doing well too

CS Cable Dual Cable Rear Delt Flys

2 x 12-15 @ 15kg
1 x 20 Rest Pause @ 10kg

Incline DB Front Raise - Pronated

2 x 12-15 @ 12.5 / 1 x 20 Rest Pause 8

Machine Shoulder Press
1 x 4-6 @ 80kg
2 x 12-15 @ 70kg / 60kg


Incline Machine Press
1 x 4-6 @ 80kg / 2 x 12-15 @ 70kg

Low Row
2 x 12-15 @ 100kg
1 x 20 Rest Pause @80kg

CS Dual DB Row - 45° Wrist Position

2 x 12-15 @ 40kg / 1 x 20 Rest Pause @ 35kg

Rear Delt Fly Machine

2 x 12-15 @ 80kg / 1 x 20 Rest Pause @ 70kg

CS Spider Curls

2 x 12-15 @ 15kg / 1 x 20 Rest Pause @ 10kg

Crossbody SA Roper Hammer Curls

2 x 12-15 @ 25kg / 1 x 20 Rest Pause @ 20kg

@BigRed Great updates on the log....

 

[BigRed]

Leg day - Sponsored by Core Pharma

Starting to feel really good, weight sitting at 105kg already, pumps feeling huge and strength starting to climb. BB split squats really hitting the glutes and the 7 x 12 quad extensions absolutely lights up the quads.

Seated Hip Adductions
2x12-15 / 1x20 Rest Pause

Side Planks
3x30sec per side

Single Leg Lying Hamstring Curls
3x12-15 @ 30kg


HighBar Heel elevates Tempo Squats 3-2-0-1
2x6 @ 125kg

BB Split Squats
2x12-15 @ 80/70kg

Leg Extensions FST-7
7x12 @ 90-90-84-70-64-50-43kg (45sec rest)

Standing/Seated Calf Raises
3x12-15 @ 130kg

 

[GHgut4life]

Leg day - Sponsored by Core Pharma

Starting to feel really good, weight sitting at 105kg already, pumps feeling huge and strength starting to climb. BB split squats really hitting the glutes and the 7 x 12 quad extensions absolutely lights up the quads.

Seated Hip Adductions
2x12-15 / 1x20 Rest Pause

Side Planks
3x30sec per side

Single Leg Lying Hamstring Curls
3x12-15 @ 30kg


HighBar Heel elevates Tempo Squats 3-2-0-1
2x6 @ 125kg

BB Split Squats
2x12-15 @ 80/70kg

Leg Extensions FST-7
7x12 @ 90-90-84-70-64-50-43kg (45sec rest)

Standing/Seated Calf Raises
3x12-15 @ 130kg

slam the legs brother

 

[BigRed]

Mobility / rehab day

Focused on more training than mobility just of lower back, hip flexors, core. Just did 2/3 sets of each

Back extension
Back Hyper extension
Ab wheel
Cable hip flexor raise
Hip flexor rock backs
Cable rotations
Copenhagens
Weighed pigeon pose

 

[GHgut4life]

Mobility / rehab day

Focused on more training than mobility just of lower back, hip flexors, core. Just did 2/3 sets of each

Back extension
Back Hyper extension
Ab wheel
Cable hip flexor raise
Hip flexor rock backs
Cable rotations
Copenhagens
Weighed pigeon pose

slowly back in brother

 

[Corepharmarep]

Mobility / rehab day

Focused on more training than mobility just of lower back, hip flexors, core. Just did 2/3 sets of each

Back extension
Back Hyper extension
Ab wheel
Cable hip flexor raise
Hip flexor rock backs
Cable rotations
Copenhagens
Weighed pigeon pose

Needed more than most people realise especially as we get older. I regret not building my mobility when I was younger

 

[BigRed]

Deload Week


Sponsored by Core Pharma


Deload week complete. Kept training as normal but with a reduction in volume. Felt pretty fatigued in the first half of the week, but came out the other side feeling refreshed and ready to smash the next block.

Weight’s sitting around 105kg now, a nice jump up from 98kg and looking full. Cardio was 1x Muay Thai, 1x exercise bike, plus a couple of solid mobility sessions. Sleep has been decent overall, but the extra weight has definitely pushed the snoring up a notch… might be time to look into a sleep study. Food intake has stayed consistent.

Got some SS-31 and MOTS-c waiting for me at home keen to throw them into the mix for a bit.

 

[GHgut4life]

Deload Week


Sponsored by Core Pharma


Deload week complete. Kept training as normal but with a reduction in volume. Felt pretty fatigued in the first half of the week, but came out the other side feeling refreshed and ready to smash the next block.

Weight’s sitting around 105kg now, a nice jump up from 98kg and looking full. Cardio was 1x Muay Thai, 1x exercise bike, plus a couple of solid mobility sessions. Sleep has been decent overall, but the extra weight has definitely pushed the snoring up a notch… might be time to look into a sleep study. Food intake has stayed consistent.

Got some SS-31 and MOTS-c waiting for me at home keen to throw them into the mix for a bit.

deload done and dusted brother what now?