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MONDAY
BACK TRAPS FOREARM TRICEP
BACK
pullup machine 4x15
meadow row 1 arm 3x12-10 65-80-105kg
t bar row 3x12 105-130-130lg
bb row wide 3x12 100-140-160kg
high cable row 3x12 45g
seated row middle 3x12 79kg
behind pulldown 3x12 75-85-85kg
hypers 3x12 plate 25kg
TRAPS
Plate shrug forward 3x12 130kg
Plate shrug high 3x12 130kg
FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg
TRICEP heavier stack
rope pushdown 3x12 25kg
1 arm rope 3x12 12.5kg
1 arm pushdown reverse 3x8 12.5kg
cable 1 arm skull 3x12 12.5kg
skull cable behind 3x12 32kg
pushdown v bar 3x15 30kg
Another great start to the week the pumps are just unbelievable struggle too move feel so pumped loving it 2 week updates
One thing went to pin into glute pulled back syringe the stopper came out lost all my oil struggling to pin here could have cried so much absolutely gutted had to start over won’t be doing glutes now as can’t reach gutted still but it is what it is started again pinned quads chest and killed my session
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TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x12-10-8 160-200-220kg
decline bb press 3x8 140-150 7-100kg drops
high Incline db press 3x15-12 36-36-50kg
cable fly seated middle 4x12 18-23-27kg
fly cable seated lower 3x12 18kg
machine press 2x20 56kg
warm up side rest superset rear bent over
rear delt medows seat 3x20 20kg
rear delt cable high 3x15 10-12.5-12.5kg
side raise cable 3x12 10kg
front raise cable 3x12 10kg
plated shoulder press 3x12 80-100-100kg
standing db easy curl 3x12 30kg
bicep curl on seat 3x12 14kg
preacher curl curl machine 3x15 41kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg
Great session strength progressing fast feeling great pumps and amazing workouts
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FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD
HAMSTRING
seated ham forward 3x12 86-100-115kg 6 drop
seated ham back 4x15 66kg
lying hamstring curl 3x12 50kg
standing hamstring 3x15 18kg
high leg press 3x20 200-250-300kg
db between leg 3x12 50kg
stiff bb 3x20 80kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 120kg
QUAD
leg curl 4x20 45-66kg
front squat 3x8 80kg
lunges 2x50kg
calves
4x20 100kg
4x15 1leg 30kg
Another solid session front squat felt a bit off was tired really not good but next session is quad focus
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THURSDAY
BACK CHEST TRICEP REAR DELT
BACK
assisted pull-ups machine 3x12
pulldown middle 4x10 75kg
pulldown 4x10 55kg
seated row 3x12 85kg
cable pullover 3x12 32kg
pulldown 1 arm 3x12-10 25-30-40kg
CHEST
decline bb press 3x10 120-140kg
incline plate 3x10 120-160kg
cable incline press 3x12 25-32kg
machine fly 3x12 79kg
incline cable fly 3x12 14kg
cable crossover 3x15 14kg
TRICEP
rope pushdown 3x15 41kg
reverse 3x12 23kg
1 arm rope 3x12 18-23-27kg 8
kickback cable 3x12 18kg
skull cable behind 3x10 23kg
TRAPS
cable shrug 3x20 25-40-52kg
DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 10-12.5-15kg
machine rear hands side 4x12 45-52-66-73kg
Another solid session feeling just crazy pumps
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BACK
pullup machine 3x15
meadow row 1 arm 3x15 60kg
t bar row 3x10 100-140kg
bb row wide 3x12-8 100kg-140-180kg
high cable row 3x10 50kg
pulldown front 3x10 65kg
behind pulldown 3x10 85kg
hypers 3x12 plate 25kg
TRAPS
Plate shrug forward 3x12 110-150-150kg
Plate shrug high 3x12 150kg
FOREARM
reverse curl 4x15 35kg
cable curl 4x15 23kg
TRICEP heavier stack
rope pushdown 3x12 41
1 arm pushdown reverse 3x10 12.5kg
cable 1 arm kickback 3x10 18kg
db behind 3x10 16-18-20kg
pushdown v bar 3x15 35-37-45kg
Great start to the week another solid back session few days lowered food now push carbs today
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TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb press 2x10 120-140kg drops
machine press 3x12 73kg
superset machine fly 10 100kg
high Incline smith 3x10 80-120-120kg
cable fly seated middle 3x-12 27kg
fly cable seated lower 3x12 18kg
warm up side rest superset rear bent over
rear delt medows seat 3x20 30kg
rear delt cable high 3x15 18kg
side raise cable 3x15 14-18-18kg
front raise cable 3x12 14kg
smith press 3x12 60kg
BICEP
bicep curl decline 3x12 14kg
preacher curl curl machine 3x15 45-50kg
superset pulldown curl 12
hammer curl db 3x15 20kg
seated hammer 3x10 16kg
Another one done went lighter on press for delts as was totally fatigued after chest
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THURSDAY
BACK CHEST TRICEP REAR DELT
BACK
pulldown middle back 3x10 75-85-95kg
pulldown straight 3x10 75-85-85kg
seated row 3x12 85kg
cable pullover 3x10 22kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x12 45-52kg
CHEST
plate press 3x12 120kg
incline plate 3x10-12 120-170kg drops
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg
TRICEP
rope pushdown 3x15 41kg
reverse superset ^ 23kg 15-8-8
1 arm rope 3x10 18kg
kickback cable 3x12 14kg
skull cable behind 3x10 18kg
TRAPS
cable shrug 3x20 52kg
DELTS
rear cable bent 3x12 10kg
rear delt high cable 3x12 15-12.5-12.5kg
machine rear hands side 4x12 52-66-73-79kg
Another top session tomorrow will be quad day look forward too that nothing else to report everything going good
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FRIDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 4x15 200-250-300-350kg 8
wide stance leg press 3x20 250kg
1 leg press 2x20 50-70kg
smith squat 3x10 120-160-200kg drops
leg curl 3x20 52kg
1 leg curl 2x15 25kg
HAMSTRING
standing hamstring 3x20 39kg
lying ham 3x12 50kg
seated ham 3x15 66-79-86kg
Glute bridge 3x20 80kg 20 sec rest
Abductor 4x15 100kg
Adductor 4x15 73-86-100-100kg
calves seated lean foward 4x20-30 60kg
Very hard session today but pushed through
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Week of training complete
Slightly niggled my wrist with wide grip smith but hopefully nothing too bad still train through it double wrap it
Loving the stack but noticing bit water from test I’m going too try the impossible no test next with eq base I truly love eq I think it shines massively in look with tren deca mast just crazy the superdrol is some magic stuff too very potent
Will get photos over next week need too shave too gorilla mode or just keep it lol
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Today was back tricep traps didn’t fully write the workout just went by feel today very good contraction pump weights 296.6lbs want to hit 300 this week then hold this really seeing the delts pop now like never before always had weaker delts but they are definitely growing well
