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

[Ratatata]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-16rep
Set 2: 15kg-14rep
Set 3: 15kg-13rep

Converging incline chest press machine
Set 1: 50kg each side- 7rep
Set 2: 42.5kg each side- 9rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 15kg- 20rep
Set 2: 17kg- 16rep
Set 3: 17kg-15rep

Rope hammer curl( pause at contraction)
Set 1: 35kg- 20rep
Set 2: 40kg- 16rep
Set 3: 40kg- 16rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 30kg each side- 11rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 30kg each- 13rep
Set 2: 30kg each- 11rep
Set 3. 30kg each- 10rep

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

 

[Tiger Salman Khan]

Bicep and push day

Single arm dumbbell preacher curl
Set 1: 15kg-16rep
Set 2: 15kg-14rep
Set 3: 15kg-13rep

Converging incline chest press machine
Set 1: 50kg each side- 7rep
Set 2: 42.5kg each side- 9rep
Set 3: 40kg each side- 8rep

Cable side lateral raise
Set 1: 15kg- 20rep
Set 2: 17kg- 16rep
Set 3: 17kg-15rep

Rope hammer curl( pause at contraction)
Set 1: 35kg- 20rep
Set 2: 40kg- 16rep
Set 3: 40kg- 16rep

Seated converging chest press
Set 1: 30kg each side- 12rep
Set 2: 30kg each side- 11rep
Superset with push up- 10rep

Seated shoulder press machine
Set 1: 30kg each- 13rep
Set 2: 30kg each- 11rep
Set 3. 30kg each- 10rep

Incline dumbbell chest fly
Set 1: 15kg- 10rep
Set 2: 15kg-10repView attachment 34597

@Ratatata looking solid man.......

 

[Ratatata]

@Ratatata looking solid man.......

Thanks brother!!!

 

[Ratatata]

Tricep+ posterior day

Single arm back supported strict tricep extension
Set 1: 12.5kg- 12rep
Set 2: 12.5kg-11rep
Set 3: 10kg- 14rep
Dropset 5kg- 7rep

Single arm plate loaded lat pulldown
Set 1: 35kg- 17rep
Set 2:40kg- 15rep
Set 3:40kg- 14rep

Chest supported t bar row
Set 1: 30kg- 15rep
Set 2: 30kg- 12rep
Set 3: 30kg- 10rep

single arm dumbbell skull crusher
Set 1: 15kg- 15rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep

close grip cable row
Set 1: 65kg-22rep rest 15sec 10rep

45* banded hip extension
Set 1- 30kg- 15rep
Set 2- 30kg- 13rep

Another solid session, this new gym has one of the toughest chest supported tbar row machin with dual plate loading. Photo attached.

 

[GHgut4life]

Tricep+ posterior day

Single arm back supported strict tricep extension
Set 1: 12.5kg- 12rep
Set 2: 12.5kg-11rep
Set 3: 10kg- 14rep
Dropset 5kg- 7rep

Single arm plate loaded lat pulldown
Set 1: 35kg- 17rep
Set 2:40kg- 15rep
Set 3:40kg- 14rep

Chest supported t bar row
Set 1: 30kg- 15rep
Set 2: 30kg- 12rep
Set 3: 30kg- 10rep

single arm dumbbell skull crusher
Set 1: 15kg- 15rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep

close grip cable row
Set 1: 65kg-22rep rest 15sec 10rep

45* banded hip extension
Set 1- 30kg- 15rep
Set 2- 30kg- 13rep

Another solid session, this new gym has one of the toughest chest supported tbar row machin with dual plate loading. Photo attached.

i dont have that machine in my gym brother
your drop sets are the big one

 

[SteveSmi]

Tricep+ posterior day

Single arm back supported strict tricep extension
Set 1: 12.5kg- 12rep
Set 2: 12.5kg-11rep
Set 3: 10kg- 14rep
Dropset 5kg- 7rep

Single arm plate loaded lat pulldown
Set 1: 35kg- 17rep
Set 2:40kg- 15rep
Set 3:40kg- 14rep

Chest supported t bar row
Set 1: 30kg- 15rep
Set 2: 30kg- 12rep
Set 3: 30kg- 10rep

single arm dumbbell skull crusher
Set 1: 15kg- 15rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep

close grip cable row
Set 1: 65kg-22rep rest 15sec 10rep

45* banded hip extension
Set 1- 30kg- 15rep
Set 2- 30kg- 13rep

Another solid session, this new gym has one of the toughest chest supported tbar row machin with dual plate loading. Photo attached.

@Ratatata you won't go wrong with this. the training looks tremendous. that is what i like to see !

 

[CEO]

Tricep+ posterior day

Single arm back supported strict tricep extension
Set 1: 12.5kg- 12rep
Set 2: 12.5kg-11rep
Set 3: 10kg- 14rep
Dropset 5kg- 7rep

Single arm plate loaded lat pulldown
Set 1: 35kg- 17rep
Set 2:40kg- 15rep
Set 3:40kg- 14rep

Chest supported t bar row
Set 1: 30kg- 15rep
Set 2: 30kg- 12rep
Set 3: 30kg- 10rep

single arm dumbbell skull crusher
Set 1: 15kg- 15rep
Set 2: 15kg- 13rep
Set 3: 15kg- 11rep

close grip cable row
Set 1: 65kg-22rep rest 15sec 10rep

45* banded hip extension
Set 1- 30kg- 15rep
Set 2- 30kg- 13rep

Another solid session, this new gym has one of the toughest chest supported tbar row machin with dual plate loading. Photo attached.

bros you looking strong as usual. got mad respect for you. the iron training from start to finish great and i love banded hip extension @Ratatata