Unbelievable arms still hurt volume still bit high here but wonderful sesssion arms grew 1inch during it at least felt like it lol.Originally Posted by Rick123
That looks like a skin bursting arm workout! Bet you were pumped as a MF!
Now new week tomorrow ready to kill it
MONDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x12 510kg
wide stance leg press 2x20 300kg 350k
leg curl 1 leg 2x15 32kg
2 leg curl 2x15 80kg
smith squat 2x12 120kg15 160kg12 180kg6
lying hamstring 1 leg 3x15 27-36
standing hamstring 2x12 52kg12 66kg12
stiff db 2x15 50kg
Abductor 3x12 66kg
Adductor 3x12 73kg
calves
hack 3x15 120kg
seated 3x12 80kg
Great session legs are fried Monday will always be leg day now
WEDNESDAY
CHEST DELTS
Machine press 2x12 100kg
High incline smith 2x8 120kg-130kg 7
plate press 3x12 160kg-120kg-120kg
Cable fly 3x12 15kg
dumbbell flat fly 3x12 16kg
Side delt 3x12 18kg
rear delt db 3x12 standing 16kg
Rear delt machine 3x12 86kg
front delt rope 3x12 41kg
Great session not focusing on weight like said so not to bothered if less strength but I did do high incline never done this in years always a slight incline John medows style felt good back still need to Wait on it healing but tomorrow will be arms 💪
THURSDAY
Bicep tricep forearm
rope pushdown 3x12 50kg
Pushdown cable 3x15 41kg
Skull crush easybar 2x12 40kg
Reverse cable 3x12 18kg
v bar pushdown 2x12 full stack plus 20kg plate
bicep curl easy bar 3x10-12 45kg
Incline db 2x10 20kg
concentration curl 2x8 24kg
hammer curl dumbbell seated 3x12 16kg-20kg
hammer rope high 3x12 50kg
FOREARM
cable curl 3x15 27kg
Barbell forearm curl 3x12 100kg
Bb reverse curl 3x12 30kg
reverse forearm curl 3x12 40kg
Great arm session good pump arms fried
SATURDAY
SHOULDER CALVES TRAPS ARMS PUMP
machine plate press 3x10 160kg 7 160kg 5 120kg 8 drop sets
Dumbbell rear chest on seat 2x12 30kg
cable rear delt bent over 3x15 18kg 23kf
side raise cable 2x12 18 on stack 15
side raise dumbbell chest on seat 3x12 16kg
Front raise dumbbell 2x10 20kg
Smith press 1x10 80kg
Smith one arm 2x8 10kg
seated calves 3x12 100kg
hack squat calves 3x12 80kg
Smith shrug behind 2x12 120kg
Front shrug 2x12 120kg
Cable squeeze 3x15 50kg
Cable shrug 3x12 50kg
Arms not counted
Good session left shoulder bit sore calcium deposits in it flaring up but still able to work through it shoulders feel super wide 3D did more volume but feel it’s best for delts for me personally
BACK REAR DELTS
rope pull 3x15 full stack
Pulldown plated 3x10 160-2x200kg
db row 3x-12 50kg
plated row 3x12 120-140-160kg
seated row 2x10 100kg
Pullover rope 2x12 30kg
pulldown 2x12 75-95kg
rear delt db 2x12 22kg
Cable rear 3x12 12kg
bent over cable 2x10kg 12
Good back session backs fully healed loved this workout shoulders are still inflamed but should get better within a few weeks just train smart did 8iu insulin meal 1 and will do 12iu with post workout meal pasta mince fruits 200g carbs 100g protein
Last edited by DarrenW29; 10-11-2021 at 06:11 PM.
WEDNESDAY
CHEST TRAPS DELTS
Machine press 3x12 100kg 12 full stack 10 drop
High incline smith 2x8-10 120kg8-80kg 12
decline 3x8 120kg 8
plate press 3x12 120kg 3.140kg 10.
db flat fly 5x12 22kg 3 sets. 26kg 2sets
Cable fly 5x12 10kg
Side delt cable 3x12 9kg
front delt rope 3x12 23kg
Side raise db 3x12 10lg
Traps
bar shrug smith reverse 2x12 120-170kg
cable shrug 3x12 17kg
Plated shrug 3x12 120kg
dumbbell shrug 2x15 50kg
Good session the high incline is very different since never done it so high but really does hit the pecs shoulders are still nigggly quicker I get the calcium deposits out of the left the better right one is a slight tear from years ago i think never had a mri to confirm just feels exactly like it In the front which I think I will go into a&e to get a orthopaedic surgeon quick time then get it fixed it’s not to bad I can still train with it but would be nice to have fully pain free delts. But it’s only been since I rested my back took days of it will pass soon still growing none the less different training drop sets pause reps not about what I lift
Last edited by DarrenW29; 10-13-2021 at 06:10 PM.
THURSDAY
Bicep tricep
rope pushdown 3x12 50kg15 2x64kg12
Pushdown cable 3x8 32kg
Skull cable 3x12 50kg
Skull crush easybar 3x12 30kg
Reverse cable 3x12 18kg15 23kg12 27kg 10
v bar pushdown 2x12 full stack
bicep curl easy bar 2x10 30kg
Incline db 2x10 20kg
preacher 3x10 20kg
concentration curl 2x10 24kg
hammer curl dumbbell seated 3x12 16kg
hammer rope high 3x12 50kg
concentration curl 2x8 30kg
Great session good pumps are felt full round loved it will get photos again next month and see how we are looking as the foods still not crazy high but much better no digestion issues still get slightly bloated gut due to water intake but overall no issues can suck it in now
Some kind of workout where your arms doesn't fit in your shirt anymore after your session lol
SATURDAY
QUAD ABDUCTOR ADDUCTOR
leg press 2x12 510kg and
wide stance leg press 2x20 350kg
Smith squat 2x12 160kg12 200kg
1 leg press 3x20 52-59-66
leg curl 1 leg 2x12 32kg
2 leg curl 2x15 66kg
lying hamstring 1 leg 3x15 32-37kg
standing hamstring 3x15 45kg
stiff with band 3x12 60kg
Abductor 3x12 73kg
Adductor 3x12 73kg
calves seated 3x15 80kg
Good session legs fried I will start splitting hamstrings again the band is something different never felt tension like it might try do that for most things will work that up but such a great contraction.
Last edited by DarrenW29; 10-16-2021 at 02:34 PM.
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