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WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep heel to glute 3x15 300kg drops 65 reps total
wide stance leg press 3x20 150kg
feet inward leg press 3x20 150kg
1 leg press 2x20-15 50-100-150kg
leg curl 3x20 66kg
1 leg curl 3x20 25kg
front squat 3x15 80kg
lunges 2 sets 50kg
standing hamstring 4x20 25-39-59-59kg
lying ham 3x15-12 73kg
seated ham 4x15 32-39-45-52kg
db in between legs 3x20 50kg
Stiff db 3x20 32kg
front squat 3x15 80kg
lunges 2 sets 50kg
Glute bridge 3x20 120kg
Abductor 4x15 73-3x86kg
Adductor 4x15 100kg
calves seated lean forward 4x20 50kg
1 leg 4x20 20kg
Unbelievable session legs are absolutely destroyed going too change cycle up the test add tren e and this will be the stack going forward I’m going too post photos Saturday then again in 3 weeks as I push test up tren going too be crazy combined with others will detail it out soon
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THURSDAY
BACK CHEST TRAPS REAR DELT
BACK
assisted pull-ups machine 4x12
pulldown middle 5x12 85kg
superset cable pullover 5x12 25kg
seated row middle 4x15 85kg
db row 3x20 50kg
pulldown 1 arm 3x12 30-35-40kg
wide grip bb row 3x20 60kg
CHEST
Plate press 3x12 120-160kg drops
decline bb 3x15-10 60-100 100kg
decline db fly 3x20-12 20-26-30kg
high incline db fly 3x12 20kg
high incline db press 4x-12 26-30-36-40kg
cable crossover 3x15 10kg
TRAPS
plate shrug upright 4x20-15 130-170-2x220kg
plate shrug bent over 3x20-15 170kg
DELTS
db rear medow style 3x20 12kg 2 sec hold
machine rear delt 3x-15 53kg
rear delt cable bent over 3x15 5kg
side raise machine 3x20 54kg
Great session no more cramping which is good lastnight has minor cramp and I’ve now added things too prevent that 20g salt potassium tab pre post magnesium zinc calcium vit d taurine 10g pre 5g post b12
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FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD
HAMSTRING
lying hamstring curl 4x12 50kg
standing hamstring 3x15 39kg
seated ham curl 3x15 52kg 3-4 sec holds
high leg press 4x30 150kg
stiff 3x20 32kg
db between leg 3x20 50kg
abductor 4x15 100kg
adductor 4x15 79-86-100–100kg
QUAD
leg curl 4x20 66-73-86-86kg
smith squat 2x15 100-140kg 2 drops 15 reps
db 1 leg squat 2x12 20kg each hand
CALVES
calves 5x20 50kg
Unbelievable session Legs absolutely fried feeling extremely pumped as carbs are still high but loving this once stuff comes cycle will be updated and I won’t be changing over from this high test and tren are the stable in this plan as these are key too absolute growth will update soonish
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SATURDAY
SHOULDER CHEST BICEP
warm up side into rear delt db
rear delt cable 4x15 23-2x27kg
rear delt cable high 4x15 18kg
side raise cable 4x15-12 14-2x18kg
db standing raise 3x12 22kg
rear delt db medows 3x25 20-30-30kg drops
plate press 3x20-15 80-120-120kg-80kg drops 5 sets no rest 8 rep
smith behind 3x20 40kg 15 sec rest
upright row v bar 3x15 45-50-50kg
front raise cable superset^3x15 14kg
machine rear delt 3x20 52kg
CHEST
Flat plate press 3x15 130kg
high incline db press 3x15 34kg
machine press 3x20 52-66-66kg
decline db press 3x15 34kg
incline db fly 3x15 20kg
fly machine 3x15 73-79-79kg
BICEP
standing db easy curl 3x15 30kg
bicep curl on seat 3x12 14kg
preacher curl machine 3x15 41kg
hammer curl db inside 3x15 20kg
Great session last pin today until stuff comes but cannot wait for this month
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Today different session less volume but loved it didn’t track workout but it was chest delts bicep
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No training today rest got some bloods just liver kidney ck cholesterol and blood pressure checked back on it tomorrow 💪 and cycle update
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Wednesday
BACK TRAPS FOREARM TRICEP
pullup machine 4x15-12
db row 3x20 50kg
t bar row 3x15 60-100-120kg
meadow row 1arm 3x15-12 60-80-80kg
bb row wide grip 3x15 2x80-120kg
seated row middle 3x15 95-105-105kg
pulldown middle back 3x15 73kg
behind 3x15 73kg
hypers 3x12 70kg
TRAPS
Plate shrug 3x15 120kg
Plate shrug high 3x20 120kg
db shrug 2x30 32kg
FOREARM
reverse curl 3x15 35kg
easy curl 3x15 35kg
cable curl 3x20 23kg
TRICEP
rope pushdown 4x15 41kg
1 arm pushdown reverse 4x12 14kg
1 arm rope 4x15-12 23-27-32-32kg
cable 1 arm skull 4x12 18-23kg
skull cable behind 4x12 32kg
pushdown v bar 3x15 30kg
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THURSDAY
CHEST SHOULDER BICEP
CHEST
dips 3x10 20kg
decline bb press wide 3x12 100-120-120kg drops
plate press 3x12 140kg drops holds
decline db fly 3x15 24kg
machine press 3x20 66-52-52kg
fly machine 3x12 3 sec negative hold 79kg
warm up side into rear delt db
rear delt db 3x15 20kg
rear delt cable high 4x15 18kg
side raise cable 3x15 14-18-18kg
db seated chest on seat 3x12 12kg
plate press 3x20-15 80kg
upright row v bar 3x15 50kg
front raise cable superset^3x15 18kg
machine rear delt 3x20 52kg
BICEP
standing bb easy curl 3x12 30-40-45kg
preacher curl 3x15 41kg drops holds
hammer curl db inside 3x15 20kg
superset seated ^12kg 12
Chest really responding got blood back cholesterol good 3.7 liver good kidney ck little high though but just watching it overall keeping this 3 times a week chest photos will come
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HAMSTRING
seated ham forward 4x15 66-3x73kg
seated ham back 4x12 52kg
lying hamstring curl 4x12 50kg
standing hamstring 3x20-15 39kg
stiff 3x20 32kg
abductor 4x20 73kg
adductor 4x20 73kg
Calves
3x20 60kg
Superset machine 20
1 leg drop 20
Great pump couldn’t do extra as I got a mild internal bleed in quad it’s healing now got it since Sunday be gone by tomorrow as pain basically gone had internal bleed lots due to being on a blood thinner so did what I could hamstrings fried
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SATURDAY
BACK CHEST REAR-SIDE DELT TRICEPS
assisted pull-ups machine 4x12
bb row wide grip from floor 3x15 60-100-100kg
rack pulls shins 2x10 140-180kg
pulldown middle 5x12 85-75kg
50kg 3x10
cable pullover 3x15 22kg
seated row middle 3x15 75kg
pulldown 1 arm 2x12 30kg
CHEST
machine fly 3 sec neg 3x12 79kg
decline db press 3x10 100-120kg
high incline db deep 3x15-12 26kg
high incline db fly 3x10 14kg iso hold
cable crossover 3x15 10kg
dips assisted machine 3x15
TRICEP
rope pushdown 3x12 41-51-64kg
superset reverse^ 3x15 14-23kg
1 arm rope 3x12 27kg
kickback cable 3x12 18kg
skull cable behind 3x12-15 7.5kg
DELTS
rear cable 3x20 23kg
rear delt high cable 3x15 18kg
front db 3x12 20kg
Out of stuff but cycle will be
2gram test cyp
1000mg eq
600mg deca
400mg mast e
30mg superdrol
