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MONDAY
SHOULDER CALVES CHEST
Behind smith press 3x8 80-100-110kg 6
smith press 2x8 120-122kg drop sets
Plate press 3x10 80-2x90kg
Dumbbell rear chest on seat 3x12 36x20-40x2
dumbell rear delt high cable 3x12 7kg
cable to forehead 3x12 60kg
side raise cable 3x12 7.5kg
side raise dumbbell 3x10 26kg
Super rear delt
upright row bar 2x12 45kg
Front raise dumbbell 2x12 22kg
seated calves 5x15 70kg
flat press 3x8-10 160kg
machine press 3x12 79kg
slight incline cable 3x8 32 on stack
Cable fly 4x12 32kg
cable fly middle 4x12 18kg
Great session over last few days I lowered calories but started the cycle pinned deca today food back up and ready to push hard
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TUESDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 290-2x310
wide stance leg press 3x15 310kg drops
1 leg press 3x10 50kg
squat smith 3x10 80kg drops
2 leg curl 2x20 66kg
lying hamstring 2 leg 3x12 73kg
seated hamstring 3x12 73kg
standing hamstring 3x12 45kg
stiff leg bb 2x12 140kg
Abductor 3x10 100kg
Adductor 3x12 100kg
calves seated 4x20 80kg
Absolutely good session legs were killed nothings crazy weight wise but not about weight this was epic
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FRIDAY
BACK TRAPS FOREARM
bb row 3x10-12 140-2x190kg10
pulldown plated 3x10 1 arm 160kg
t bar row bent over 3x12 80-120-140kg 10
pulldown behind 3x15 65kg
rope 3x12
Close grip high row 3x12 65kg
1 arm high cable 3x10 30kg
Rack pull 2x8 220kg
TRAPS
db shrug 2x15 50kg
bb shrug front 3x12 170kg
cable squeeze 3x15 64kg
Great session added bicep forearm too but never counted that’s it for the new year ready too keep pushing hard
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MONDAY
CHEST DELTS BICEP
slight incline smith work up heavy drop sets
decline 3x8-10 120kg drops
Plate press 3x10 120-160kg
Superset fly 41kg
Machine press 3x12 66kg
db flat fly 3x15 20kg
middle fly 3x12 18k-23kg
lower cable fly 3x12 18kg
Pullover 2x40kg 12
side raise db 3x10 26-30kg
rear delt db bent over 3x15 30kg
front delt db seated 3x12 20kg
preacher curl 3x12 25kg
standing bicep curl 3x10-12 40-45kg 2x8
db curl decline 3x10 16kg
hammer curl 3x10 22kg
Amazing session
can all ready see the difference deca has made look way fuller absolutely amazing especially in biceps
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TUESDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 390-430-470kg 15
wide stance leg press 3x20 300kg
1 leg press 3x15 150kg
squat smith 3x10 120-150-190kg 12
2 leg curl 3x15 66kg
lying hamstring 2 leg 3x10 91kg
seated hamstring stilling foward 2x12 45kg
standing hamstring 3x12 45-52kg
stiff leg bb 2x12 140kg
still leg db rotate 2x12 50kg 13
Abductor 3x10 100kg
Adductor 3x12 100kg
calves seated 3x15 100kg
Brutal session felt sick and was after it but that’s when you know you pushed it foods at 6000 on good days but I’m going to push it 6500 deca is unbelievable since adding can tell it’s in just second week now but definitely see a different look so happy weight today was 280 but since the covid minor injury bodyweight did drop goal is just too hit that 300 offseason weight we will get it but mirror is key
Next few weeks will update with photos
Let’s keep growing
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THURSDAY
BACK TRAPS FOREARM
bb row 2x8-10 190-200kg
pulldown plated 3x10 1 arm 220kg
t bar row bent over 3x12 80-100kg
pulldown behind 3x12 75kg
rope 3x12 30kg
Close grip high row 3x12 65kg
1 arm high cable 3x10 30kg
Rack 1x8 pull work up to heavy set 220kg
TRAPS
bb shrug front 3x10 180kg
Smith shrug behind 3x12 120kg
db shrug 2x15 50kg
cable squeeze 3x15 64kg
FOREARM
reverse curl 3x12 30kg
easy curl 3x12 30kg
cable curl 3x12 64kg
Great session the pump was strong really taken rest days serious too now 4 days per week no arm day yet but feel this is the best way especially with my sessions and I enjoy these
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FRIDAY
SHOULDER TRICEP CHEST
Behind smith press 3x8 80-100kg
smith press 2x8 120-122kg drop sets next time
Plate press 3x10 80-100-140
cable rear delt 3x12 7-10kg
Cable rear delt bent over 3x12 23kg
side raise cable 3x12 7kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 22kg
machine press 3x10-12 73kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 23kg
Cable fly 4x12 41kg
cable fly middle 4x12 18kg
didn’t count tricep just superset but a great session now rest over the weekend and recover do it all again Monday
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MONDAY
CHEST DELTS BICEP
slight incline smith 2x8-10 120-140kg
decline 3x8-10 120-130-140kg
Plate press 3x10 120kg
Superset fly 41-45kg
Machine press 3x12 66kg
db flat fly 3x15 22kg
middle fly 3x12 23kg
lower cable fly 3x12 18kg
Pullover 2x40kg 10
side raise db 3x12 26
rear delt db bent over 3x15 32kg
front delt db seated 3x12 20kg
preacher curl 3x15 25-30kg
superset bicep curl on seat 10kg 12
standing bicep curl 3x10 25kg
db curl decline 3x10 14kg
hammer curl 3x10 22kg
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Monday woke up with a pain middle and lower back had too rest 2 days now unsure what it is as no injury maybe slept wrong as I woke up with it still trained but don’t want it too worsen will get back in tomorrow but not involve lower back doctor thinks it’s just a nerve thing but it’s not sore just feels like a lower middle back pump not a disc or spine injury as no weakens in legs arms
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FRIDAY
SHOULDER CALVES CHEST
Behind smith press 1x8 110kg
smith press 2x8 120-80-40
Plate press 3x8-10 80-120-120
cable rear delt 3x15 14kg
Cable rear delt bent over 3x12 23k-27kg
side raise cable 3x12 14kg
upright row bar 2x12 45kg
Front raise dumbbell 2x12 24kg
seated calves 3x15 80-100-100kg
machine press 3x10-12 73-100-100-113kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 14-19-23kg
Cable fly 4x12 41kg
cable fly middle 4x12 18kg
Great session did tricep forearm too.
backs still a little off but much improved doctor said spinal infection which I cut my skin so this could be the reason as the next day after the cut I woke up with pain
I will hit legs tomorrow going too add a mass gainer shake too push the calories loving this cycle though the gains are showing will get photos when I feel a 100 and things are clicking but just unbelievable
