-
MONDAY
BACK TRAPS TRICEP
BACK
pulldown front 3x12-10 79-86-86kg
high cable row 3x10 64-73-73kg
low cable row 3x10 73-91-91kg
bb row 3x12 100-140-140kg
rack pulls 3x12 140kg
seated row wide 3x12-10 84-100-100kg
hypers 3x12 plate 25kg
TRAPS
Plate shrug forward 3x12 140-190kg
Plate shrug high 2x12 250kg
TRICEP heavier stack
rope pushdown 3x15 20kg
1 arm pushdown reverse 3x12 10kg
cable 1 arm kickback 3x10 10kg
pushdown bar 3x12 30kg
Good start to the week
Need to book for deep tissue never had this done but I’m extremely tight it’s not good at all back shoulders are a must
-
TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15 120-160-200-220kg
incline plate press 3x12 120-160kg
machine press 3x12 66-73-73kg
machine fly 15 73kg
cable fly crossover 3x15 14-17-17kg
fly cable seated lower 3x12 14kg
warm up side rest superset rear bent over
smith press 3x10 60-80-100kg
rear delt machine 3x12 59-66-73kg
rear delt cable high 3x10 10kg
side raise machine full stack 3x15
front raise cable 3x12 9-14-14kg
BICEP
bicep curl decline 3x12 12kg
preacher curl curl machine 3x15 32kg
pulldown curl 35kg 12
hammer curl rope 3x12 25kg
seated hammer 3x10 16kg
Great session good pump
All sessions are low rest keeping blood in the muscle
-
WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20 200-250-250-300kg
^superset smith squat 3x10 120-120-160kg
leg ext 3x20 66kg
wide stance leg press 3x15 150kg
HAMSTRING
seated hamstring 3x15 59kg
standing hamstring 3x15 25kg
lying ham 3x15 50kg
stiff bb 3x15 60kg
Abductor 4x15 73kg
Adductor 4x15 73kg
calves seated lean foward 3x15 90kg
1 leg 3x15 25kg
Brutal session today have too drink a ton of water got some bad cramping
-
THURSDAY
BACK CHEST TRICEP REAR DELT
BACK
pulldown middle back 3x10 86kg
superset pullover seared 3x10 41kg
pulldown straight 3x12 73kg
superset rope 3x15 15-20-20
seated row cable 3x15 50-65-65kg
pulldown 1 arm 2x8 35kg < shoulder pain
CHEST
decline bb wide grip 3x15-12-6 120-140-160kg
flat press plated 3x12 120kg
incline cable fly 3x12 18kg
machine fly 3x15 86kg
superset machine press 3x12 56-66-66kg
TRICEP
cable pushdown 3x15 15-20-20kg
reverse 3x12 10-12.5-12.5kg
1 arm rope 3x12 10kg
kickback cable 3x12 10kg
rope pushdown 3x15 27kg
TRAPS
cable shrug 3x20 32-40-40kg
DELTS
machine rear hands inside 5x12 59kg
Great session again finally fixed the cramps electrolytes 3gallon of water 30g salt 30g taurine
Goal get 180 wide grip
-
MONDAY
BACK TRAPS FOREARM TRICEP
BACK
pulldown front 3x12-10 86-86kg
high cable row 3x10 73kg
bb row 3x12 140kg
Dorian dead 3x10 140kg
low cable row 3x10 63-73-73kg
seated row cable 3x12 65-85-85kg
TRAPS
Plate shrug forward 3x15 150kg
Plate shrug high 3x15 150kg
FOREARM
reverse curl 4x15 40kg
cable curl 4x15 25-25-30-30-30kg
TRICEP heavier stack
cable pushdown 3x15 20kg
cable in front 3x15 10-12.5-15kg
cable 1 arm kickback 3x12 12.5kg
pushdown bar 3x12-8 30-50-50kg
Good start to the week needed the extra rest days backs in bits today good bits new month too kill it want to fully hit that 300 scale weight end of the month weight now 293 just got 3ml tren e left 2ml test c left will change cycle feel eq as base would be king food sitting at 6000
-
TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
flat plate press 3x15-12 120-160-200kg
incline plate press 3x12-8 120-160-200kg
machine fly 3x12 73-86kg
machine press 3x15 73kg
cable fly crossover 3x15 12-14-17kg
warm up side rest superset rear bent over
rear delt machine 3x12 59-73-79kg
rear delt cable high 3x12 10kg
side raise cable 3x12 10kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg
BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg
good session went for more in plate incline was heavy lol
-
WEDNESDAY
QUAD ABDUCTOR ADDUCTOR
Leg press deep 3x20-15 200-250-250-250kg
superset leg ext 3x20-15 45kg
wide stance leg press 3x15 150kg
1 leg press 2x15 50kg
smith squat 3x10 120kg
HAMSTRING
seated hamstring 3x15 66-73-73kg
standing hamstring 3x15 25kg
stiff bb 3x15 60kg
Abductor 4x15 73kg
Adductor 4x15 73kg
calves seated lean foward 3x20 60kg
1 leg 3x20 25kg
Legs are in bits pumps aren’t like superdrol but now getting extreme back pumps from the weight gain unbelievable the pain lol just walking drinking plenty taken everything I can but it’s just part of the process
-
THURSDAY
BACK CHEST TRICEP REAR DELT
BACK
pulldown middle back 3x10 86kg
superset rope 3x10 20kg
pulldown straight 3x12 73-79-79kg
superset pullover ripe 3x15 32-36-41kg
seated row cable 3x15 65-75kg
row cable machine 3x10 52kg
CHEST
smith incline 3x12 80-100-120kg
flat press plated 3x20 120kg drops
incline cable fly 3x12 18kg
machine fly 3x15 79kg
machine press 3x12 66kg
TRICEP
cable pushdown 3x15 15-20-20kg
reverse 3x12 10-12.5-12.5kg
1 arm rope 3x12 10kg
kickback cable 3x12 10kg
rope pushdown 3x15 27kg
TRAPS
cable shrug 3x15 64kg
DELTS
machine rear hands inside 5x12 59kg
Great session today finally run out of stuff but going too do eq hopefully as a base now as I respond amazing keeps me hungry and won’t need any ai minimal bloat goal hit 300 as lean as I can super pumped deep tissue this week first time ever getting this done as can’t get into a pose so definitely needed
-
FRIDAY
HAMSTRING ABD-ADD GLUTE QUAD
HAMSTRING
seated ham forward 3x12 73-86-93kg
seated ham back 3x15 66kg
lying hamstring curl 3x12 54kg
standing hamstring 3x15 32kg
high leg press 3x20 200kg
abductor 4x20 86kg
adductor 4x15 86kg
db between leg 3x12 50kg
QUAD
leg curl 4x20 45-59-66-
lunges 2x50kg
calves
4x15 100kg
Good session back hitting hamstring twice a week as definitely needed bigger hams back more mass
-
Got some tissue work on lower back hamstring glutes still bit tight but will take a while lot of work needed but to expensive to go lots so every month or so girl is good and cheapest which is ideal but now resting back to it Monday
