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TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-150kg 7
plate press 3x8 120kg
high incline plated 3x8 80kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 66kg
rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x12 16-22
front rope 3x12 17kg
Db side chest on seat 3x12 18kg
bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 30-40-50kg
1 hour morning cardio
Need to increase food to 4000 dropped too fast but my appetite is very low hitting 3000 is a struggle
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WEDNESDAY
hamstring abductor adductor calves chest
standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73-86-93
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg db 3x15 50kg
Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg
Calves seated 5x12 80–80-80-2x100
hack 3x12 120kg
Morning cardio 1 hour
good session felt little weak near the end did some abs too
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THURSDAY
Bicep tricep forearm chest tricep
rope pushdown 3x12 50-64-73
1 arm rope 3x10 27kg
reverse 3x12 23-27kg
skull cable 3x10 27kg
skull db behind 2x8 18kg
skull incline smith 3x8-10 80-120 drops 70 reps
Pushdown 2x15-10 73-91kg
BICEP
curl easy bar 4x15 30kg
Incline db 4x10 14kg
concentration curl 3x10 20kg
preacher 3x10 30kg
db curl 3x12-8 2x14
hammer rope 4x12 50kg
FOREARM
cable curl 3x15 50kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 30kg
CHEST
machine press lower pec 4x12-10 52-66
upper chest plated 4x8-10 100-3x105
cable middle fly 4x30 18kg to lower then underhand 30 reps
1 hour morning cardio
Good session
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FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 3x20 340-340-340-400kg
wide stance leg press 3x20 250kg
1 leg press 3x20 100-140-140-160kg
smith squat 2x10 120-160kg
2 leg curl 3x15 73-79-86kg
1 leg 3x15 25kg
hack 2x15 80-90kg drop set
lunges 3 sets 40kg
standing hamstring 3x12 32-39-45kg
Lying ham 3x20 50kg
Db in between legs 3x15 50kg
Abductor 3x10 100kg
Adductor 3x10 100kg
calves seated 3x15 100kg
One leg 3x10 50kg
1 hour morning cardio
Brutal session but loved it
Because of my volume I’ve pushed my carbs up over 500g today this still puts me in a deficit and going lower I feel hypo all day faint so for now foods Around 3800 calories
Macro today
412g protein
558g carbohydrates
67g fats
38g fibre
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SATURDAY
SHOULDER CHEST
smith behind 3x8-10 80-100-125kg 4 drops
plate press 3x10-8 120 11-8-80kg drop sets
smith front 2x15 60kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db 3x12 32-40-40kg
superset db seated 18kg 12
rear delt machine 3x12 73kg
side raise db 3x8 14-2x16kg
side raise cable 3x10 7.5kg
upright row bar 3x12 45kg
superset front raise db 12-8 20-2x30kg
Chest
machine press 3x12-10 79-86-86
machine high press 3x12 66kg
High incline plate press 2x10-8 80-100kg
Superset cable fly middle 18kg 12
Flat fly 3x15 20kg
pullover 3x10 30-40-50kg
1 hour morning cardio
Feeling really cold especially in my hands really hard today but got it done
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Sunday is a rest day just 1 hour cardio
Hunger is hit full force now but this is where it’s about too get tough and pushing through this 4 week period cycle update will be as followed
1200mg test cyp
500mg mast prop
500mg tren ace
600mg deca
Deca test will keep me full mast prop trialing over mast e quicker acting tren god hormone
Foods staying at 3500 no reefeds yet weight unknowing going by mirror for now until skin gets paper thin and lower back glutes overall skin thins out
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MONDAY
BACK TRICEP
pulldown plated 3x10-8 210-230-230kg
Plated row 2x8 200kg
seated row 3x12 86kg
superset rope 3x12 20kg
pulldown front 3x12-8 85kg
superset behind 10-8
1 arm seated row 3x12 25-45kg
Tricep
rope pushdown 3x10 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10 32kg
1 arm pushdown 18kg
1 arm behind cable 4x10 23-27-32kg
1 arm skull db 3x10 14-20kg
1 hour morning cardio looked pretty flat today
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TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 6 drops
plate press 3x8 120-160kg
high incline plated 3x10-8 100-110-110kg
machine press lower 3x15 66-73-73kg
machine high 3x8 66kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
pullover 3x12 26kg
rear delt cable bent over 3x15 23kg
side cable 3x12 9-14-18kg
front rope 3x12 27-32-32
Db side chest on seat 3x12 14kg
standing bicep curl 3x10 45kg
standing db curl 3x8 14kg
bicep curl on seat 3x10 14-18-18kg
hammer curl 3x12-10 32-2x50g
1 hour morning cardio
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WEDNESDAY
hamstring abductor adductor calves
standing hamstring curl 3x12 25kg
seated hamstring curl 3x10 73kg
lying hamstring curl 3x12-8 73-91-91kg
1 leg 3x10 32kg
still leg plated 3x12 95-130-130kg
Abductor 3x10-12 73-86-100–100
adductor 3x12 100kg
Calves seated 5x12 80–80-80-2x100
1 leg 3x15 40kg
1 hour morning cardio
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THURSDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50-73-
1 arm rope 3x10 27-32kg
reverse 3x12 23-27kg
skull cable 3x10 32kg
skull db behind 2x8 18-20kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg
BICEP
curl easy bar 3x-15 35kg
Incline db 4x10 14-18-18-18
preacher 3x10 25kg
hammer 3x12 30kg
FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg
1 hour morning cardio
