https://i.ibb.co/K6G4p7b/E6306-DCF-5...3-A4-C8-A6.jpg
Printable View
SATURDAYS
Bicep tricep forearm
rope pushdown 3x15 54kg 15 64kg 15
Close grip 1x8 140kg 6 next time 2ets
skull crusher barbell 2x12 60kg 80kg 8
1 arm cable 3x10 2x 23kg 12 2x27kg 10
Behind head 2x8-10 32kg10
skull crusher behind into close grip 3x 27
bicep curl easy bar 3x12 20kg 20 2x30kg 12
Incline db 16kg 12 2x20kg 10
preacher curl 3x12 41 12
hammer curl dumbbell 2x10 50kg
hammer rope high 3x12 32kg
concentration curl 2x8 28kg 10 30kg 8
FOREARM
barbell forearm 3x12 100kg
cable curl 2x12 64kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg
Great arm session really pumped
The pca show was today in Scotland great competitors great motivation for next year to step on the stage this is why every week counts to grow until it comes to contest time
MONDAY
SHOULDERS CHEST
smith press 2x8-4 140kg 8 140kg 4 drop sets
Behind smith press 2x8-10 80kg 10
Hack squat press 2x10
dumbbell rear delt hand twist 2x15 30kg
Dumbbell rear chest on seat 2x12 30kg
cable rear delt bent over 2x12 18kg
side raise cable 2x12 14 on stack 15
side raise dumbbell chest on seat 3x12 16kg
upright row bar 2x15 45kg 15
Front raise dumbbell 2x10 24kg
Flat plated press 2x10 160kg 200kg
decline smith press 1x8 160kg6
cable fly 3x27kg
machine press 2x8-12 66kg
machine fly 2x12 full stack
New gym is absolutely terrible no new equipment like told very disappointed not a good place now since they said a pendulum squat was coming plus more gutted but going to speak to the manager who told us this see what’s happening
but good session anyway
BACK THURSDAY
rope pull 3x10 full stack 91 12 next week
barbell row 2x12 200kg 12-12
rack pull 1x8 310kg 5
t bar row 2x10 105kg 10 drop sets 50 reps
pulldown cable 2x8-10 95kg10 105kg10 115kg
pulldown behind 2x10 73kg 12
dumbbell bent over 2x12 50kg
seated row 1 arm sitting on seat 2x10 30-40kg
seated row close grip 2x12 135kg 12
cable pullover 2x15 32kg
Good back session gyms getting new stuff in spoke to the guy
FRIDAY
Bicep tricep forearm
rope pushdown 3x15 64kg 15
Close grip bench 2x8 140kg 8-8
skull crusher barbell 2x12 80kg 8
1 arm cable 3x10 2x 12 2x15kg 15
Behind head skull into close 2x8-10 30kg 40kg 12
kick backs 2x15 30kg
bicep curl easy bar 3x12 2x30kg 12
Incline db 16kg 12 2x20kg 12 22kg12
Cable arm curl 3x12 12kg
preacher curl 3x15 50kg
hammer curl dumbbell 2x10 50kg
hammer rope high 3x12 32kg
concentration curl 2x8 30kg
FOREARM
cable curl 2x12 64kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg
Great arm session I’m going to get potassium tablets and try insulin again dropped 5 pounds food being at 5500 but now will try 6200 and add insulin in 1 pen left and also started the myostatin blocker
Photos too come…
just few fucking lbs away, you got this bro !!!!! :cool:Quote:
Originally Posted by DarrenW29
thanks brother getting into fat mode lolQuote:
Originally Posted by emperorcaliano
SATURDAY
QUAD CALVES
squat 230kg 10
Leg press 2x400 20
1 leg press 150kg 15
Single leg 39kg 2x20 drops
wide stance leg press 2x25 150kg light
Calves seated 2x15 90kg
Could have done more on squats and wide stance but overall good session no hamstring or abductor due to cramping still salt intake weighing it out will hit 20g as it must be not enough salt as I sweat very badly the salt worked perfectly I have been not using enough causing electrolytes to in balance going to get potassium tablets and v8 juice to
and need deep tissue work very tight posing is difficult
But here’s a shot from today
https://i.ibb.co/tJ11z8M/16-A6355-E-...4-D0281-D5.png
MONDAY
CHEST TRAPS DELTS
incline smith 2x8 160kg 8 170kg 8
decline smith 2x8 160kg 8-8
close db press high incline 2x10 30kg 10
pullover 2x12 50kg
machine press sitting back 2x-12-10 86kg
Machine fly 3x12 full stack
cable fly on short cable 3x12 26 on stack
Cable upright fly 2x12 5 on stack
dips 1x12 cramping
Side delt 3x12 20kg 12
rear delt db 3x12 30kg
front delt rope 3x12 41kg
Traps
bar shrug smith reverse 2x12160g 12
Front 2x13 200kg
cable squeeze 3x20 50kg
dumbbell shrug 2x15 50kg
Great session now doing 2 working sets on pressing finally things are moving good
TUESDAY
tricep bicep forearm
rope pushdown 3x15 64kg 15 68kg 73kg
Close grip 2x8 140kg 8-8
Behind head 1 arm cable 2x12 18kg
skull crusher barbell 2x12 80kg 8
1 arm cable 3x10 2x 23kg 12
Behind head skull into close 2x8-10 35kg 12 45kg 12
bicep curl easy bar 3x12 35kg
Incline db 2x12 22kg
Cable arm curl 2x10-12 14kg 17kg 10
preacher curl 3x15 50kg
hammer curl dumbbell seated 3x12 20kg
hammer rope high 3x12 50kg
concentration curl 2x8 30kg
FOREARM
barbell forearm 3x12 100kg 15
cable curl 2x15 50kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg
Great arm session
Added today
30iu lantus
10iu novo
10g pink salt
5g pottasuim salt
So far great
On diet going to cut bread out all gluten as my stomach was extremely distended like I was pregnant with twins so now reduced it’s came down then to cut it completely