Approved Log OffSeason Cruise Cycle Log

[BigRed]

Saturday update

Strong upper day, feels nice to smash out 100 for some solid reps.
Sponsored by Core Pharma

Bench press
3 x 12 @ 100kg

High incline DB press
3 x 10-12 @ 30/27.5/27.5

Row machine
3 x 10-12 @ 120kg

Chest supported DB row
3 x 10-12 @ 45/40/40

Incline Db Spider curls
3 x 10-12 @ 17.5

Db seated front raise
3 x 10-12 @ 15/12.5/12.5

Dual low cable bicep curl
3 x 10-12 @ 27.2 / 27.2 / 22.7

 

[BigRed]

Did you get a trumpy diagnosis on the quad?

He was a bit unsure himself said really ultrasound only way to know. Recovery going very well though

 

[GHgut4life]

Saturday update

Strong upper day, feels nice to smash out 100 for some solid reps.
Sponsored by Core Pharma

Bench press
3 x 12 @ 100kg

High incline DB press
3 x 10-12 @ 30/27.5/27.5

Row machine
3 x 10-12 @ 120kg

Chest supported DB row
3 x 10-12 @ 45/40/40

Incline Db Spider curls
3 x 10-12 @ 17.5

Db seated front raise
3 x 10-12 @ 15/12.5/12.5

Dual low cable bicep curl
3 x 10-12 @ 27.2 / 27.2 / 22.7

you really powerful!

 

[BigRed]

Wednesday update

Banded bench press
3 x 6 @ 92.5kg

Push press
2 x 6 @ 62.5kg

Lying cobra lat pulldown
3 x 10-12 @ 76kg

Pec fly machine
3 x 10-12 @ 90 / 90 / 85

Supinated lat pulldown
3 x 10-12 @ 79kg

Lying db skull crushers
3 x 10-12 @ 17.5kg

Lying Crusafix raise
3 x 10-12 @ 18.1

SA cable tricep extension
3 x 10-12 @ 37kg

 

[GHgut4life]

Wednesday update

Banded bench press
3 x 6 @ 92.5kg

Push press
2 x 6 @ 62.5kg

Lying cobra lat pulldown
3 x 10-12 @ 76kg

Pec fly machine
3 x 10-12 @ 90 / 90 / 85

Supinated lat pulldown
3 x 10-12 @ 79kg

Lying db skull crushers
3 x 10-12 @ 17.5kg

Lying Crusafix raise
3 x 10-12 @ 18.1

SA cable tricep extension
3 x 10-12 @ 37kg

push press damn big

 

[BigRed]

Thursday update

Muay Thai

Warm up

3 x 3min pads

3 x 3min bag

 

[BigRed]

Friday dead’s

Absolute torture of a cluster set for yesterday

3 x (3 x 12) @ 130kg

So 12rep, 90sec,12reps, 90sec 12 reps
5min
Repeat twice more, absolutely brutal

Hack squats
2 x 8-10 @ 80kg

kept hack squats pretty light and a bit higher than depth due to quad still being recovering but good to be able to do a squat

45 degree back extension
2 x 12-15 @ 20kg

Weighted planks
3 x 45sec @ 20kg

 

[GHgut4life]

Thursday update

Muay Thai

Warm up

3 x 3min pads

3 x 3min bag

Friday dead’s

Absolute torture of a cluster set for yesterday

3 x (3 x 12) @ 130kg

So 12rep, 90sec,12reps, 90sec 12 reps
5min
Repeat twice more, absolutely brutal

Hack squats
2 x 8-10 @ 80kg

kept hack squats pretty light and a bit higher than depth due to quad still being recovering but good to be able to do a squat

45 degree back extension
2 x 12-15 @ 20kg

Weighted planks
3 x 45sec @ 20kg

torture sets are way to grow

 

[Corepharmarep]

Friday dead’s

Absolute torture of a cluster set for yesterday

3 x (3 x 12) @ 130kg

So 12rep, 90sec,12reps, 90sec 12 reps
5min
Repeat twice more, absolutely brutal

Hack squats
2 x 8-10 @ 80kg

kept hack squats pretty light and a bit higher than depth due to quad still being recovering but good to be able to do a squat

45 degree back extension
2 x 12-15 @ 20kg

Weighted planks
3 x 45sec @ 20kg

That sounds absolutely nasty

 

[BigRed]

Solid leg day and massive improvement on the quad nearly fully recovered

Heel elevated high bar squats
1 x 12 @ 100kg

These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy.

Stiff leg deadlifts
2 x 10-12 @ 140kg

Leg press ( narrow and low)
2 x 12 @ 140kg

Pretty happy with how these went being so quad dominant

Lying hamstring curls
Just realised I forgot to do this will get in and pump them out tomorrow

Single leg hip thrust machine
2 x 10-12 @ 80kg

Surprisingly weak on single leg, can push this hip thrust machine to around 300kg for those reps. Probably a highlight of some discrepancies in stability etc. Should be beneficial to progress with these.

Farmers carrys
4 x 30m (45 sec rest) @ 160kg
Good to have these back in the program, been a while.

As always thanks to the sponsor @Corepharmarep

Little interruption in training has got me even keener to push

Cheers team

 

[GHgut4life]

Solid leg day and massive improvement on the quad nearly fully recovered

Heel elevated high bar squats
1 x 12 @ 100kg

These are what I tore my quad doing so played it safe with one set and not too heavy. Was pain free and ass to grass, so definitely happy.

Stiff leg deadlifts
2 x 10-12 @ 140kg

Leg press ( narrow and low)
2 x 12 @ 140kg

Pretty happy with how these went being so quad dominant

Lying hamstring curls
Just realised I forgot to do this will get in and pump them out tomorrow

Single leg hip thrust machine
2 x 10-12 @ 80kg

Surprisingly weak on single leg, can push this hip thrust machine to around 300kg for those reps. Probably a highlight of some discrepancies in stability etc. Should be beneficial to progress with these.

Farmers carrys
4 x 30m (45 sec rest) @ 160kg
Good to have these back in the program, been a while.

As always thanks to the sponsor @Corepharmarep

Little interruption in training has got me even keener to push

Cheers team

playing hard brother

 

[BigRed]

Wednesday Upper

Banded bench press
3 x 6 @ 95kg + heavy band

Push press
2 x 6 @ 67.5

Lying Cobra lat pulldown
3 x 10-12 @ 72kg

Pec fly machine
3 x 10-12 @ 90kg

Supinated grip lat pulldown
3 x 10-12 @ 79kg

Lying DB skull crushers
3 x 10-12 @ 17.5kg

Lying crusafix raise
3 x 12-15 @ 22kg

SA cable tricep extension
3 x 12-15 @ 32kg

 

[BigRed]

Thursday Cardio

4km Run
4 x 3min Muay Thai pads

First run in probably 4 years so was a battle and pulled up sore as fuck but good to push the comfort zone

 

[GHgut4life]

Wednesday Upper

Banded bench press
3 x 6 @ 95kg + heavy band

Push press
2 x 6 @ 67.5

Lying Cobra lat pulldown
3 x 10-12 @ 72kg

Pec fly machine
3 x 10-12 @ 90kg

Supinated grip lat pulldown
3 x 10-12 @ 79kg

Lying DB skull crushers
3 x 10-12 @ 17.5kg

Lying crusafix raise
3 x 12-15 @ 22kg

SA cable tricep extension
3 x 12-15 @ 32kg

Thursday Cardio

4km Run
4 x 3min Muay Thai pads

First run in probably 4 years so was a battle and pulled up sore as fuck but good to push the comfort zone

push press very powerful brother