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FRIDAY
CHEST DELTS
slight incline smith 1x6-8 160kg drop sets
Plate press 4x8–10 160kg
High incline 3x10 60-2x80
Plate press 3x10 160kg
Machine press 3x12 73kg
db flat fly 3x12 30kg
Cable fly 3x12 32kg
middle fly 3x12 18kg
lower cable fly 3x12 14kg
side raise seated 4x12 12kg
cable 3x10 18kg
rear delt db seated 4x12 18kg
cable 3x15 12kg
front delt rope 3x12 32kg
great session feeling the great pumps eq has my hunger unstoppable absolutely the best stuff ever going to weigh myself Monday as I don’t know where I sit right now and photos in a few weeks
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MONDAY
BACK TRAPS FOREARM
rope pull 3x12 full stack plus 20kg
pulldown plates 3x10 170kg
t bar row bent over 3x12 80-2x120kg 10
pulldown behind 3x10 75kg
pulldown in front 3x10 75kg
1 arm row 3x12 50-2x65kg
1 arm high cable 3x10 35kg
Rope 3x12 30kg
Rack pull 2x8 270kg
TRAPS
db shrug 2x15 50kg
bb shrug behind 3x12 170kg
bb shrug front 3x12 170kg
cable squeeze 3x15 68kg
Good session loving this for back feeling way better than bb rows
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TUESDAY
SHOULDER CALVES CHEST
Behind smith press 3x10 80–100x8-110x6
smith press 2x8 120kg
Plate press 3x10 80kg
Dumbbell rear chest on seat 3x10 40kg
dumbell rear delt reverse 3x12 30x15-2x34kg
cable rear delt bent over 3x12 10kg
cable to forehead 3x12 65
side raise cable 3x12 10kg
side raise dumbbell 3x12 20-2x22kg
upright row bar 2x12 45kg
Front raise dumbbell 3x10 24kg
seated calves 3x15 100kg
Flat plated press 3x10 160-2x200kg
Slight incline press cable 3x10 10 on stack
Cable fly 3x12 42kg
cable fly middle 3x12 23kg
machine press 3x15 66kg
Amazing session absolutely killed it back now
Bodyweight today 280lbs road to 300 is on
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FRIDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x10 30kg
superset reverse 32kg
1 arm rope 3x10 10kg
superset pushdown 32kg
skull db behind 3x10 14kg 8
Close grip smith 3x10 80-90-100kg 8
Skull crush easybar 3x12 30-45kg
Reverse cable 3x15 23kg
BICEP
curl easy bar 3x10 45kg
close grip curl 3x10 50kg
Incline db 3x10 18kg
preacher 3x10 20kg
concentration curl 2x10 24kg
hammer curl dumbbell 3x12 32kg
hammer rope db seated 3x12 14kg
concentration curl 2x12 16kg
FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x15 20kg
reverse forearm curl 3x12 45kg
Great arm session crazy pump lots of supersets
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MONDAY
CHEST DELTS
slight incline smith 2x8 160kg5 140kg 8
decline 3x8-10 120kg
high incline press 3x12 80kg
Plate press 3x10 160kg
Machine press 3x12 66kg
db flat fly 3x12 30kg
Cable fly 3x12 41kg
middle fly 3x12 18kg
lower cable fly 3x12 14kg
side raise db 3x10 20-2x26kg
rear delt db 3x12 36kg
front delt db seated 3x12 16kg
Great session good pump
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TUESDAY
QUAD ABDUCTOR ADDUCTOR
hack squat 2x10 120-160kg
wide stance leg press 3x20 200kg
1 leg press 3x20 100kg
leg curl 1 leg 3x15 32kg
2 leg curl 3x15 73kg
leg press machine 3x20 120kg-2x full stack
lying hamstring 2 leg 3x12 73kg
seated hamstring 3x12 66kg
standing hamstring 3x12 45kg
stiff leg bb 3x12 80-2x140kg
Abductor 3x10 100kg
Adductor 3x12 100kg
calves seated 3x15 110kg
hack 3x15 120-2x140kg
Good session felt it bit in knees but not chasing weight still growing well
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THURSDAY
BACK TRAPS FOREARM
bb row 3x10-12 140x2180kg
pulldown plates 3x10 190kg
t bar row bent over 3x12 80kg
pulldown behind 3x12 66-x1 73kg
superset rope
pulldown in front 3x10 73kg
1 arm row 3x12 55kg
1 arm high cable 3x10 25kg
Rack pull 1x8 270kg
TRAPS
db shrug 3x15 50kg
bb shrug behind 3x10 180kg
bb shrug front 3x12 180kg
cable squeeze 3x15 64kg
FOREARM
bb curl 3x10 100-120x2
reverse curl 3x12 40-2x45kg
easy curl 3x12 30kg
cable curl 3x12 64kg
great session really love this
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FRIDAY
SHOULDER CALVES CHEST
Behind smith press 3x8 80-100-110kg
smith press 2x8 120kg drop sets
Plate press 3x10 80kg
Dumbbell rear chest on seat 3x15 30kg
dumbell rear delt reverse 3x12 18kg
cable rear delt bent over 3x12 10kg
cable to forehead 3x12 60-2x70kg
side raise cable 3x12 10kg
side raise dumbbell 2x10 26kg drops
upright row bar 2x12 45kg
Front raise dumbbell 3x10 22kg
seated calves 5x15 70kg
machine press 3x12 79-100kg
slight incline cable 3x10 18 on stack
Cable fly 3x12 42kg
cable fly middle 3x12 18kg
Great session did biceps too but never counted it
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MONDAY
BACK TRAPS FOREARM
bb row 3x10-12 140-180-190kg8
pulldown plates 3x10 1 a arm 6 2 arm 160kg drop sets
t bar row bent over 3x12 100-120-140kg drop sets
pulldown behind 3x12 75kg
rope 3x12
seated row 3x12 52kg
1 arm high cable 3x10 25kg
Rack pull 1x8 270kg next week
TRAPS
db shrug 2x15 50kg
bb shrug behind 3x10 140kg
bb shrug front 3x12 140kg
cable squeeze 3x15 64kg
FOREARM
bb curl 3x10 100-120x2
reverse curl 3x12 40-2x45kg
easy curl 3x12 30kg
cable curl 3x12 64kg
Great session the supersets where painful
Thanks to bigdaddy got my stuff cycle now is
1g test c
750 eq
500 tren a
600 deca
Ready to hit 300 let’s keep growing 💪💪
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Chest session was a lot different did super sets first time using barbell in a long time but the pump was immense
3x10 drop sets incline bb
3x10 drop set decline bb
3x10 plated flat press
superset cable fly 3x12
Middle cable fly 3x12
Bicep curl 21s 3 sets
preacher curl 12 reps 3 sets
decline db curl 10 reps 3 sets
rope hammer 12 rep 3 sets
Side raise cable 3 sets 12
front raise cable 3 sets 12
rear delt cable 3 sets 12
didn’t fully track weight but low rest times
