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WEDNESDAY
BACK TRAPS
BACK
pull up 3x10 18kg superset rope 23kg 12
cable row seated 2x12 44-44 plus 20kg
cable seated high row 2x10 32kg
cable pull-down 2x10 21kg
seated row upper 3x12 63-70-70kg
pull-down close 2x8 66kg drop
easy bar row 2x10 80kg
TRAPS
cable long bar 3x15 44kg
db shrug 3x15 30kg
y raises on incline pinch shoulder blades back 3x10 6kg
another great session in the bag 💪
FRIDAY
LEGS
lying ham 3x10-10-6 drop 73-82-91
leg ext 3x12 116kg
leg press low 2x12 300kg
wide leg press 2x12 300kg
sissy squat 2x20 25kg
ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg
HAMSTRING
standing ham curl 4x10 32kg
db stiff 3x12 30kg
CALVES
leg press 3x20 300kg
pin 3x15 150kg
great session mixed ham then quad never done it before legs on fire but I need cardio so out of breath was a tough session tonight
So I know why Friday session was tough ended up with mild chest infection lost taste smell now back today got mild cough
But more rest has brought my weight up I definitely overtrain it was staying the same finally moving night time weight
https://i.ibb.co/w0QHXMg/E97-AC34-F-...6-BF35-C07.jpg
man in black
Woke up with flu cold still so needing to rest a few days gutted but appetite still good just coughing up phlegm and nose so not wanting others catching it hope it’s gone in a few days will still do my injects and eat
Foods at 6500-7000
CHEST DELTS
MONDAY
CHEST
plate press 2x8 140-160kg
fly machine 3x12 full stack
pin press 2x8 86kg
high db fly 2x8 28kg
cable cross over seat 2x10 23kg
fly machine 2x10 73kg
DELTS
rope rear delt rope 3x12 30kg
side raise cable on seat 3x12 10-12kg drop
rear delt cable seated 3x10 14kg
front raise cable 2x12-10 10-12.5kg
upright row cable bar 2x12 44kg
finally back that cold was brutal lost taste a smell chest infection but was shocked that I didn’t loose any strength I kept on top of food as much as I could few low days and weights down but very happy strength isn’t and was a great session
TUESDAY
BACK TRAPS
BACK
pull up 3x10 18kg
^superset rope on seat 3x12 30kg
easy bar 2x10-8 120-140kg
cable seated high row 2x10-8 32-44kg
cable seated row 2x12 44kg
cable pull-down 2x10 26kg
seated machine 3x12 70kg
pull-down close 2x8 79kg
TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 6kg
Another solid session pump intense back sore good sore
WEDNESDAY
ARMS
BICEP
db curl back on pole 3x8 20-20-22kg
cable curl 3x10 10kg
preacher pin 2x10 1 arm with cable 23kg
hammer curl rope 3x12 21kg
concentration curl 2x10 20kg
pull-down 3x15 36-45-52kg
TRICEP
rope pushdown 3x10-8-8 63-70-70kg
rope skull 3x12-10 63-70-70g
pushdown bar 2x8 full stack
cable behind 2x8 14kg
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg
FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg
another ridiculous pump
Weight 303lbs
https://i.ibb.co/JdSnq0j/IMG-7348.jpg
FRIDAY
LEGS
lying ham 3x12 73kg
leg ext 3x12 116kg
standing ham curl 3x12 32-39-45kg
smith squat 2x12-8 160-200kg
leg press low 2x15 300-350kg
db stiff leg 2x12 40kg
wide leg press pin 2x15 full stack
sissy squat 2x12 25kg
ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg
very good session this is what it will be now doing calves tomorrow
CHEST DELTS
MONDAY
CHEST
plate press 3x10 140kg drop
fly machine 3x10 full stack
pin press 2x12-10 86-93kg
high db fly 2x10-8 30kg
cable cross over 2x15 17.5kg
fly machine 2x12 68kg
DELTS
rope rear delt rope 3x15 30kg
side raise cable cross 3x12 5.2kg
rear delt cable seated 3x10 14kg
front raise cable 2x12 10kg
upright row cable bar 2x12 30kg
Great session Saturday I was sick 3 times on the toilet 10 times couldn’t hold food ate rice lying for 2 days big mistake good now little weight loss but not stressing
https://i.ibb.co/R7vwD3g/IMG-7386.jpg
WEDNESDAY
BACK TRAPS
BACK
rope on seat 3x12 full stack plus 25kg
cable high row 2x10 32kg
cable seated row 2x10-8 44-44 plus 25kg
cable row pull-down 2x10 35kg
seated row close 2x15 44-44 plus 25kg
easy bar 2x10 120-140kg
pull over 2x12 23kg
seated machine upper 2x10 73kg
pull down close 2x10 66kg
TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline 3x10 8kg
good pump tonight but dealing with digestion stress so need to fix this asap something I’m eating isn’t agreeing bad burps can’t stop going to the toilet
FRIDAY
ARMS CHEST
CHEST
wide plate press 3x12 60-70-70kg
cable Cross over 2x12 17.5kg
fly press 2x12 17.5kg
cable low 2x12 17.5kg
smith flat 2x12 80kg
pushdown 2x12 68kg
BICEP
db curl back on pole 2x10 20kg
easy bar curl 2x10 20kg
cable curl overhead 2x12 10kg
preacher pin 2x12 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg
TRICEP
rope pushdown 2x10 70kg
rope skull 2x10 70g
pushdown bar 2x10 full stack
1 arm cable pushdown 2x8 10kg
cable behind 2x12 10-12.5
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg
great pump digestion fixed now to progress on chest press first time trying it like this all workouts is little to no rest I go my training buddy goes
BACK DELT FOREARM
BACK
rope pullover 2x15 21-21
pull-down behind 2x15 59kg
DELT
side raise cable crossover 3x15 5.7-7.5-10kg
cable rear delt rope 3x15 30kg
db side raise 2x15 20kg
rear delt machine 2x15 100kg
shoulder press 2x12-6 100-120kg
FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg
changed it up a bit didn’t count few things but good session had to rest the knee so no quad
CHEST DELTS
TUESDAY
CHEST
plate press close 2x10-8 140-150kg
I’m pate press wide 3x12-8-8 80-90-90kg
fly machine 3x10 full stack
pin press 2x8 86kg
high db fly 2x8 32kg
cable cross over 2x15 17.5kg
fly machine 2x12 68-82kg
DELTS
rope rear delt rope 3x15 30kg
side raise cable cross 3x12 7.5kg
rear delt cable seated 3x10 10kg
front raise cable 2x8 10kg
upright row cable bar 2x12 30kg
good session tendon in back of knee still needs to heal really annoying
THURSDAY
BACK TRAPS
BACK
rope on seat 2x12 full stack plus 25kg
cable high row 2x8 44kg
cable seated row 2x12 44plus 25kg
cable row pull-down 3x10 30kg
seated row close 2x15 44-44 plus 25kg
pull-down close 2x10 66kg
pull over 2x10 23kg
easy bar 2x12 90kg
seated machine upper 2x10 79kg
TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline 3x10 8kg
insane session pump was unreal sweating alot love this style low no rest intense did tricep too didn’t write it down and oblique
FRIDAY
LEGS
QUAD
leg press 2x15 300 350kg
wide press 2x20 200kg
1 leg press 2x20 100-150kg
leg ext 3x20 50kg
HAM
lying ham 3x15 50kg
standing ham curl 3x15 18kg
db stiff leg 2x12 40-59kg
sissy squat 2x12 no sissy knee pain
ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg
CALVES
leg press 3x20 200kg
pin 3x15 150kg
tendon still not 100 percent but could still train and was a good session
SATURDAY
BACK ARMS
BACK
pull-down behind 3x12 79kg
cable upper row 2x8 44kg
upper back row 2x10 100-113kg
low lat cable row 2x12 32kg
rack pull 2x15 not yet
TRICEP
rope pushdown 2x10 70kg
rope skull 2x10 70g
pushdown bar 2x10 full stack
1 arm cable pushdown 2x8 10kg
cable behind 2x12 10-12.5
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg
BICEP
db curl back on pole 2x10 20kg
easy bar curl 2x10 20kg
cable curl overhead 2x12 10kg
preacher pin 2x12 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg
FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg
Great session pump tonight weight was 294 this morning 303 in the gym 3 meals in
SUNDAY
CHEST DELT
CHEST
machine fly 3x12 113-2x113 plus10kg
wide plate press 2x10-8 80-100kg
close plate press 2x10-8 80-100kg
smith high incline 2x8 60-80kg
pushdown 2x15 68kg
cable Cross over 2x12 17.5kg
DELT
side raise cable crossover 3x12-10 7.5-10-10kg
cable rear delt rope 3x15 30kg
db side raise 2x10 20kg
front raise db 2x12 12kg
rear delt machine 2x15 100kg
Weights 298 today 300 soon
https://i.ibb.co/pP2VmFR/IMG-7625.jpg
Finally 300lbs
now to slowly get up to 320-330 before a diet mass monster is my goal always has been
https://i.ibb.co/t3TzfhK/IMG-7548.jpg
turtle island preserve
This is new split
-training split
-Monday off
-Tuesday back traps
- Wednesday chest delt
- Thursday off
- Friday legs
- Saturday back arms
- Sunday chest delt
food
7800
Diet
450 protein
600 carb
300 fats
cycle will be
2g eq
1200mg deca
700mg npp
400mg mast e
Insulin
Long acting 20iu
3-6iu with meals