Printable View
Chest delts again didn’t track session went by feel all 15 reps on chest was unbelievable what a pump body joints need a rest and last week wide grip smith slightly sprained wrist but wrapping it and training through it so should heal quickly still did decent weight but feeling good and growing unbelievably thanks to mts so happy
WEDNESDAY
HAMSTRING ABD-ADD GLUTE QUAD
HAMSTRING
seated ham forward 3x12 86-100-116kg 6
seated ham back 3x15 66-73kg
lying hamstring curl 3x12 66-50kg
standing hamstring 3x15 18-25kg
high leg press 3x15-20 200kg
stiff bb 3x12 80-140kg
abductor 4x20 73-86-86-86kg
adductor 4x15 73kg
glute bridge 3x20 80kg
QUAD
leg curl 4x20 45kg
calves
4x15 100kg
tracked today good hamstring session again great pump wrist healing will fully heal healed hopefully by next week definitely just bruised the bone
THURSDAY
BACK CHEST TRICEP REAR DELT
BACK
pulldown middle back 3x10 85-95-105kg
pulldown straight 3x10-8 85-95-95kg
seated row 3x12-10 105-115-125kg
cable pullover 3x12 32kg
pulldown 1 arm 3x10 40kg
rack pull 2x10 140-220kg
pullover seated cable 3x10 41-45kg
CHEST
plate press 3x12 120-160-160kg rest go again
superset fly 12 18kg
incline plate 3x10-12 120-120kg
cable incline press 3x15 10kg
incline cable fly 3x12 10kg
cable crossover 3x15 10kg
TRICEP
rope pushdown 3x15 41-50-50kg
reverse superset ^ 3x10 18-23-23kg
1 arm rope 3x10 18-23-23kg
kickback cable 3x12 14-18-18kg
skull cable behind 3x10 18kg
DELTS
rear cable bent 3x12 14-18-23lg
rear delt high cable 3x12 14kg
machine rear hands side 3x12 52kg
Great session pump
FRIDAY
DELTS
smith press 3x10-8 80-100-100kg
plate press 3x10 60-80-80kg
side delt cable 3x12 5-7.5kg
side raise machine 3x15 full stack
rear delt machine 4x12 59-66-66-66kg
rear delt cable 3x12 15kg
front raise 3x12 7.5-10-10kg
CHEST
machine fly chest 5x12 73-86-100-100kg
machine press 5x12 59-73-86-86-100kg
cable crossover 4x15 18-23kg
BICEP
Hammer rope 4x12 41kg
cable curl 4x15 10kg no rest
hammer rope high 4x12 41kg
Great session and pump
MONDAY
BACK TRAPS FOREARM TRICEP
BACK
pulldown front 3x12-10 85-95-105kg
meadow row 1 arm 3x15-10 60-80-80kg
t bar wide 3x12 80-100-140kg
high cable row 3x12 73kg
low cable row 3x12 50kg
hypers 3x12 plate 25kg
TRAPS
Plate shrug forward 3x12 150-190-190
Plate shrug high 3x12 190kg
FOREARM
cable curl 4x15-20 27kg
TRICEP heavier stack
rope pushdown 3x12 30kg
1 arm pushdown reverse 3x10 15kg
cable 1 arm kickback 3x12 10-12.5-15kg
db behind 3x8-6 20-26-20lg
pushdown bar 3x15 32kg
First week another good session last week will update photos nearly out of gear going to change it up try high eq as base love eq
TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15 120-160-200kg
machine press 3x15 52kg
machine fly 15 73kg
high Incline smith 3x10-8 80-120-140kg
cable fly 3x12 14kg
fly cable seated lower 3x12 18-23-27kg
Didn’t track bicep or delt was absolutely drained after this session today
WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x15 200-250-300kg
superset leg curl 44kg 15
wide stance leg press 3x15 200kg
smith squat 3x15 80-120-160kg
1 leg curl 3x15 25kg
HAMSTRING
standing hamstring 3x20 25-39-45kg
lying ham 3x10. 50kg
seated ham 3x15 66kg
stiff bb 3x15 60kg
Abductor 4x15 73kg
Adductor 4x15 73kg
calves seated lean foward 4x20 50kg
What a great session today slow on negative positive the pump was unbelievable painful with superset
One thing I need to work on posing and build a wider back next few month focus is back really connect keep everything slow control squeezing
And work on proper posing very tight
https://i.ibb.co/SJ7QkRB/80278-C2-A-...FD1-A7-F75.jpg
THURSDAY
BACK CHEST REAR DELT
BACK
pulldown middle back 3x12 85kg
pulldown straight 3x10 65kg
seated row v bar 3x12 55kg
cable pullover 3x12 20kg
pulldown 1 arm 2x10 35kg drop
rack pull 2x15 140kg not yet
pullover seated cable 3x10 20kg
CHEST
decline bb 3x12-10 100-120-140kg 8
incline plate 3x12 120kg
incline cable fly 3x12 10kg
cable crossover 3x15 12kg
TRAPS
cable shrug 3x20 52kg
DELTS
rear cable bent 3x12 10-12-15kg
rear delt high cable 3x12 10kg
machine rear hands inside 3x12 59kg
Another good session today pump was great pushing the food slightly but not crazy
Just arms abs didn’t follow a plan just destroyed them