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THURSDAY
hamstring abductor adductor calves
standing hamstring curl 3x12 32-39-2x45kg
seated hamstring curl 4x8-12 73-84kg
lying hamstring curl 3x8 73kg
1 leg x3 12 18kg
still leg db 3x12 50kg
Abductor 3x10 73-86-100
adductor 3x10 100kg
Calves seated 5x12 80–80-80-2x100
superset hack 12
1 hour cardio fasted
Great session hamstrings fried foods now 3500-4000 and keeping it here while steadily dropping so far so good just resetting myself
FRIDAY
QUADS
Leg press 6x25kg 20 reps failure
smith squat superset 3x10 120-160kg failure
2 leg curl 3x15 73kg
1 leg 3x15 18-25-25kg
1 hour cardio morning
doesn’t seem like much but my legs where absolutely destroyed first set rest pause I’m now finding quads just need hit very hard and not tons of volume
MONDAY
CHEST DELTS BICEP
decline smith 2x8-10 140-160kg 7
plate press 3x8 120kg
high incline plated 3x12 70kg
fly 36kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 2x59-66kg
rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x15 16kg
front rope 3x12 17kg
Db side chest on seat 3x12 18kg
preacher curl 3x10 30kg
bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 24kg
1 hour morning cardio
Another solid session loved it today good pump still chipping away next week will be the real start
TUSEDAY
BACK TRAPS TRICEP
pulldown plated 3x10 150kg
Plated row 3x10 170kg
seated row 3x12 105kg
superset rope 3x12 22kg
pulldown front 3x10-8 79kg
superset behind 10
1 arm high cable 3x10 35kg
Pullover 3x15 20kg
hypers 2x15 60kg
TRAPS
Bb shrug front 3x12 140-2x180
Plate shrug 3x10 120kg
cable squeeze 3x15 64kg
TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg
1 hour cardio morning
Great session back very pumped I took out racks for now
WEDNESDAY
hamstring abductor adductor calves
standing hamstring curl 3x12 25kg
seated hamstring curl 4x12-10 73-86-86
lying hamstring curl 3x12-10 73-82-91kg
1 leg 3x10 32kg
still leg db 3x12 50kg
Abductor 3x10-8 73-86-100–100
adductor 3x12 100kg
Calves seated 5x12 80–80-80-2x100
hack 3x12 120kg
machine press lower pec 4x12 73kg
upper chest plated 4x8-10 80-3x100kg
superset cable middle fly 4x12 18kg
1 hour morning cardio
going too hit chest 3x per week see what happens feeling good and will update with photos next month
THURSDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 23kg
reverse 3x12 23kg
Superset cable 18kg
skull db behind 2x8 18kg
kick back 3x12 30kg
db behind 3x8 12kg
Pushdown 3x15 73-2x91kg
BICEP
curl easy bar 4x15 30kg
Incline db 3x10 16kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 14kg
hammer curl dumbbell 3x12 30kg
FOREARM
cable curl 3x15 73kg
Barbell forearm curl 3x12 60-2x100kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg
1 hour morning cardio
Great session arms felt super pumped
FRIDAY
QUAD HAMSTRING ABDUCTOR ADDUCTOR CALVES
leg press superset 3x20 300kg
smith squat superset 3x10 80-120-160
Wide stance leg press 3x15 250kg
leg curl 3x15 73kg
1 leg curl 3x15 25kg
hack 2x15 80kg
lunges 3 sets 40kg
Lying hamstring 3x12 59kg
standing hamstring 3x12 18kg
Adductor 3x10 73-100-100kg
abductor 3x12 100kg
calves 4x12 80kg
calves 1 leg 4x10 40kg
1 hour morning cardio
Brutal session volume up a bit now pushing it hard loving it
SATURDAY
SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
plate press 3x10 120kg
cable rear delt cable 3x15 23kg
cable rear delt 3x15 18-2x23
rear delt db reverse 3x12 20kg
side raise db chest seat 4x8 18kg
upright row bar 3x12 45kg
superset front raise db 20kg
machine press 5x12 79kg
High incline plate press 3x8 80kg
Superset cable fly middle 18kg
slight incline cable 3x12 12kg
1 hour morning cardio
Felt it today weaker during chest bit fatigue but first time doing chest 3 times in a week and training 6 days with cardio
Now thinking of doing a show in July so let’s see how we look by may time
MONDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 160kg
Plated row 3x12-8 160-2x200
seated row 3x12 115kg
superset rope 3x12 20kg
pulldown front 3x12-8 79-2x86kg
superset behind 10-8
bb row 2x10 140kg slow
1 arm high cable 3x12 30-35
Pullover 3x15 20-26
rack pull rest pause 2x10 180-220kg
TRAPS
Plate shrug 3x10 130kg
Plate shrug high 3x12 80kg
db shrug 2x15 drops
FOREARM
reverse curl 4x15 30kg
cable curl 3x120 30kg
cable curl side 3x15 22kg
TRICEP
rope pushdown 3x10 50kg
arm pushdown 27kg
1 arm rope reverse 3x10 18kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 14kg
1 hour morning cardio
loving the training starting too feel the diet a bit today but still pushing on