Approved Log Ongoing Summer cycle Log - with R&D Pharma

[SteveSmi]

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata nice job on the rope hammer curl and nice job on the seated converging chest press. That's a really impressive layout.

 

[Ulter]

@

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

Wonderful work on this workout. I like how you're adding in the drop set every now and then. Those are really killer for sure. @Ratatata

 

[2Thick]

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata the rope hammer curl and the seated converging chest press all look really good. The seated shoulder press machine is the number one thing that I've seen as well. That's one of my favorites.

 

[ROIDDERS]

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

Very good job on this man! The seated shoulder press machine and the incline dumbbell chest fly are a really good match together. You're doing a wonderful job. Keep it up! @Ratatata

 

[ballin2504]

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata some good training there big fella! Keep up the good work

 

[RoySimpson]

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata Solid workout right here bro!

 

[Noah Wixx]

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

Hell of a push day brother you got after it with this one

 

[Tiger Salman Khan]

Bicep and push day!!

Single arm dumbbell preacher curl
Set 1: 15kg-17rep
Set 2: 15kg-16rep
Set 3: 15kg-14rep

Converging (pause)incline chest press machine
Set 1: 40kg each side- 11rep
Set 2: 40kg each side- 10rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 17kg-16rep
Set 2: 19kg-13rep
Set 3: 17kg- 14rep

Rope hammer curl( pause at contraction)
Set 1: 45kg- 18kg
Set 2: 45kg-16rep
Set 3: 45kg- 14rep
Dropset 35kg- 6rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 32.5kg each side- 10rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 40kg each- 10rep
Set 2: 35kg each- 11rep
Set 3. 35kg each- 11rep

Incline dumbbell chest fly
Set 1: 15kg- 13rep
Set 2: 15kg-10rep

@Ratatata numbers look solid......

 

[Ratatata]

Thank you guys has a bit of sickness and crushed my finger so had bit off from gym. Back to the grind

Tricep+ posterior day

Single arm back supported strict tricep extension
Set 1: 15kg- 10rep
Set 2: 10kg-16rep
Set 3: 10kg- 15rep
Dropset 5kg- 8rep

Single arm plate loaded lat pulldown
Set 1: 40kg- 17rep
Set 2:42.5kg- 15rep
Set 3:42.5kg-14rep

Chest supported t bar row
Set 1: 30kg- 15rep
Set 2: 30kg- 14rep
Set 3: 30kg- 12rep

single arm dumbbell skull crusher
Set 1: 15kg- 17rep
Set 2: 17.5kg- 12rep
Set 3: 15kg- 13rep

45* banded hip extension
Set 1- 35kg- 15rep
Set 2- 35kg- 14rep

 

[GHgut4life]

Thank you guys has a bit of sickness and crushed my finger so had bit off from gym. Back to the grind

Tricep+ posterior day

Single arm back supported strict tricep extension
Set 1: 15kg- 10rep
Set 2: 10kg-16rep
Set 3: 10kg- 15rep
Dropset 5kg- 8rep

Single arm plate loaded lat pulldown
Set 1: 40kg- 17rep
Set 2:42.5kg- 15rep
Set 3:42.5kg-14rep

Chest supported t bar row
Set 1: 30kg- 15rep
Set 2: 30kg- 14rep
Set 3: 30kg- 12rep

single arm dumbbell skull crusher
Set 1: 15kg- 17rep
Set 2: 17.5kg- 12rep
Set 3: 15kg- 13rep

45* banded hip extension
Set 1- 35kg- 15rep
Set 2- 35kg- 14repView attachment 35814

back is HUGE brother
double BI power

 

[Ratatata]

back is HUGE brother
double BI power

Thanks brother.

 

[Ratatata]

Hey all back to logging after minor injury and life event. Continuing my log with @shadow labs.

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- 8rep

2 sec pause Barbell rdl
Set 1: 90kg- 11rep
Set 2: 90kg- 11rep

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

 

[GHgut4life]

Hey all back to logging after minor injury and life event. Continuing my log with @shadow labs.

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- 8rep

2 sec pause Barbell rdl
Set 1: 90kg- 11rep
Set 2: 90kg- 11rep

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

you are slamming your legs brother

 

[Ratatata]

you are slamming your legs brother

Thanks brother. Feels greta to be back to training after long.
Small TD pics from @shadow labs

 

[Ratatata]

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

Incline dumbbell chest fly
Set 1: 17.5kg-13rep
Superset with dumbbell press 6 more rep

Powered by @shadow labs

 

[GHgut4life]

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

Incline dumbbell chest fly
Set 1: 17.5kg-13rep
Superset with dumbbell press 6 more rep

Powered by @shadow labs

crushed it brother

 

[SteveSmi]

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

Incline dumbbell chest fly
Set 1: 17.5kg-13rep
Superset with dumbbell press 6 more rep

Powered by @shadow labs

@Ratatata the cable side lateral raise and hex bar hammer curls are really nice. I like that you're pausing at the contraction too.