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MONDAY
BACK
rope pull 3x15 full stack
Pulldown plated 2x10 200mg
Plated row 3x12 160kg 2x200kg 10-9
T bar row 2x8 100kg 10 120kg
db row 2x12 50kg
1 arm row 2x10 50kg 65kg 75kg
pulldown 2x10 95kg
pulldown behind 2x10 66kg
Cable pullover 2x15 50kg
Rack pull 1x10 220kg
hypers 2x15 20kg plate
good back session next week or this week I will begin adding cardio in to just keep tighter and for health
TUESDAY
CHEST DELTS
slight incline smith 2x10 120kg10 150kg 8 150kg 6
decline press 3x10 120kg 120-140kg
Machine press 3x10 2x86kg full stack 8
plate press 3x12 120kg
db flat fly 3x12 30kg
Cable fly 5x12 23kg
lower cable fly 3x12 14kg
rear delt db 3x12 30kg
front delt cable 3x12 5kg
side raise db 3x12 10-12kg
Rope side raise 3x12 5kg
Good session shoulders still annoying but can still train through it hard hopefully once I add a shoulder day in that helps and more weeks on back again
THURSDAY
HAMSTRING ADDUCTOR CALVES TRAPS
lying hamstring 1 leg 3x10 36kg
standing hamstring 3x15 45kg 2x52kg 12
seated hamstring 2x15 2 5 second holds
stiff leg bb 2x15 140kg 15 160kg15
Abductor 3x10 86kg
Adductor 3x12 73kg
calves seated 2x15 80kg
calves hack 1x15 130kg
smith behind shrug 2x10 170kg
plated shrug 3x12 120kg
cable squeeze 3x20
db shrug 2x12 50kg
Good session will keep this in from now build it up
FRIDAY
Bicep tricep forearm
rope pushdown 3x12 64kg15 2x73kg12
Pushdown cable 3x12 50kg
Skull crush easybar 3x12 30kg 40-45kg
Reverse cable 3x15 18kg15 23kg
Db skull 2x10 16-20kg 10
bicep curl easy bar 3x12 30kg
Incline db 3x12 14kg
preacher 3x12 30kg
concentration curl cable 3x12 18kg
hammer curl dumbbell standing 2x10 30-40kg
Close grip curl 3x12 30kg
Forearms reverse curl 3x12 40kg
Standing reverse 3x12 40kg
Cable curl 50-74-full stack
standing reverse curl 3x15 50-64-64
Good arm session nice pump going too add cardio in next week just tighten up while growing
Did quads today but didn’t write it down didn’t go as planned and just pumped them out on different leg press styles good pump and going too go that route for legs as getting blood volume is key over just weight focous
Going to push food today
Weighed myself 278lbs but happy with that if I can push up a bit more too 290 that be great but today big carb refeed lowered protein
WEDNESDAY
CHEST DELTS
slight incline smith 3x10 120kg
High incline 3x10 80kg
Plate press 3x12 120kg 2x160kg
Machine press 3x10 66kg20 2x86kg
db flat fly 3x12 32kg 2-12-1-10
Cable fly 5x12 15-17
lower cable fly 3x12 10kg
side raise 3x12 16kg
rear delt db 3x15 32kg
front delt db 3x12 14kg
okay session nothing crazy
Update
So taken the rest of the week off again not ideal but pulled lower back last week just moving under the smith to squat not ideal to rest again but will be fully rested to go Monday and I’m changing everything I didn’t really write my training like I said I would but this time writing out a new plan and diet last 5 weeks just not been eating enough or timing it right bad sleep probably why had these niggles
So I know for now cardio goes back in 30-40 minutes everyday diet training I will write it out and post once done but these next 2 months of the year left are crucial for me to push hard make sure I’m recovering perfectly sleep being the biggest factor.
I was wondering, are you still using metformin bro?
Yes mate always use metformin 1500 pre bed 500 morning.
MONDAY
BACK TRICEP FOREARM
BACK TRICEP FOREARM
rope pull 3x12 77kg
Pulldown plated 3x10 200kg
Plated row 3x10 150-170kg
bb row 3x10 140kg
TRICEP
Skull crusher cable bar 3x12 41kg
rope pushdown 5x12 36-50kg
revere 1 arm pushdown 5x10
FOREARM
bb curl 3x12 100kg
reverse curl 3x12 40kg
cable curl 3x12 64kg
Great session ready too kill it again
foods going right up 5500-6000
Protein 300 always
Carbs 800-1000
fats 120
This will be the basic plan
5-6 days 1-2 day off training