MONDAY
Quads hamstring calves adductor abductor
Quads
leg press 3x15
200-300-300kg
wide leg press 3x15
200kg
leg ext 3x15
52kg
1 leg press 3x15
59-73-79kg
lunges 2 sets
32kg
hamstring
lying hamstring curl 3x12
50-59-64-64kg
standing hamstring curl 3x12
32kg
seated hamstring 3x12
45-52-52
Bb stiff 3x15
60kg
adductor abductor
Adductor 3x12 73
Abductors 3x15 73kg
calves
seated 3x15 80kg
pin 3x15 73-86-86kg
Great session good start too the week not much too report arms tomorrow
ARMS
TUESDAY
BICEP
db curl 3x12
10-12-12kg
concentration curl 3x12
10-12-12kg
hammer curl 3x12
12kg
preacher curl db 3x12
10kg
TRICEP
1arm rope 3x10
10kg
reverse cable 3x12
18kg
straight bar pushdown 3x12
21kg
rope cable skull 1 arm 3x10
7.3-5.7-5.7kg
FOREARM
cable curl 4x20
31-41-45-50kg
reverse bar curl 4x20
25kg
bar hammer 3x12
25kg
Great session completely changed the way I train all so slow control unbelievable best way pumped too get going again
I’ve been training that way for years (since I got injuries from MMA and wrestling), living the pump and the gains, injury free 👌🏼Originally Posted by DarrenW29
Mate I wish I trained with way before It’s like I’m failing I’m that in control weight doesn’t bother me now all about control pump
WEDNESDAY
BACK TRAPS REAR DELT
BACK
cable 1 arm row 3x12
20-25-25kg
high cable row 3x12
25-32-36kg
cable 1 arm pulldown 3x12
20-25-25kg
db row (upper back) 3x12
16kg
hyper (lower back) 3x15 level under 4
15kg
TRAPS
plated shrug forward 3x15
30kg
Plated shrug upright 3x12
30kg
REAR DELT
machine 3x12
25kg
db bent over 3x20
12kg
Finally back lol so happy was a session pump ready too go again tomorrow is chest
THURSDAY
CHEST SIDE-FRONT DELT
CHEST
machine chest press 3x15
32-39-45kg
machine fly 3x12
45kg
Flat plated press 2x15
60kg
cable fly 3x12
5-7.3-7.3kg
DELTS
Side raise cable 3x12
4.5kg
front raise cable 3x12
4.5kg
Tomorrow will be quads then arms then back chest need too raise food a little start cardio next week
MONDAY
Quads hamstring calves adductor abductor
Quads
leg press 3x15
200-250-300-350
wide leg press 3x15
200kg
leg ext 3x20
45-52-52kg
1 leg press 3x15
59-73-86kg
lunges 2 sets
40kg
hamstring
lying hamstring curl 3x15
64kg
standing hamstring curl 3x12
32kg
seated hamstring 1 leg 3x12
32kg
Bb stiff 3x15
60-120-120kg
adductor abductor
Adductor 3x12 73
Abductors 3x20 73kg
calves
seated 3x12 50-100kg
pin 3x15 73-86-100kg
thanks to big dadddy ready to go
My cycle is a no test cycle as I’ve said previously it weakens collagen the most and now I need as much of it as I can for longevity reasons and current shoulder health and I’ve designed my stack on the benefit of what provides the most collagen and that I’s eq and it’s unbelievable I respond amazingly well with no sides or high rbc and it’s my base Forever
secondly mast as it a dht which helps you harden stay leaner dryer both increase veins
and tren as it’s the god hormone again dryer veins helps burn fat due too high androgen profile
Last edited by DarrenW29; 11-07-2022 at 08:26 PM.
For now no tracking training cycle in full swing but new gym opens near me Monday it isn’t a great bb gym but it can still do greatly and I will keep improving especially thanks to bigdaddy.
I’ve never in my life felt so good I know test is king for overall mass but I truly believe eq is next plus with test lowering collagen by 50 percent and needing ai usage I feel eq is hands down the best base product it gives what test does but you need it at higher amount but the look is shaper
updates will be coming
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