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Had to lower training sessions this week just to recover more got some amazing doms and fullness is crazy with veins just resting not even lifting and got veins poping thanks to eq and tren will update photos soon and I know I’ve not competed yet but I really want my body ready being tall it takes a lot to fill the frame
MONDAY
BACK TRICEP TRAPS
BACK
Pulldown front 2x10 45kg
pulldown behind 2x10 45kg
smith row from ground 2x10 40kg
t bar row 3x12 80kg
db row 2x10 40kg
cable row machine with cable 3x10 41kg
hypers 2x15 20kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
db shrug 3x12 30kg
cable shrug high 4x15 32kg
amazing session today sweating like crazy
TUESDAY
CHEST BICEP FOREARMS
CHEST
cable fly cross over 3x15 10kg
fly machine 3x12 36kg
high incline smith 3x10 60kg
flat smith 2x10 60kg
hammer press 2x10 60kg
hammer close grip 2x10 60kg
pin press low 2x10 39kg
BICEP
standing easy bar 2x10 20kg
seated bb curl 3x10 10kg
preacher pin 3x12 39kg
hammer bb curl 3x10 10kg
starting from scratch in form tendon little pain today so icing but all is good
THURSDAY
BACK HAM
cable 1 arm pulldown 3x12 32kg
pull-down close grip top set into rest pause 22 reps 39kg 45kg drops
pullover cable 3x12 21kg
pull-up assisted 2x10 51-54
1 bar row cluster set 6x5 30kg
Hamstring
hyper extended 3x10 10kg
Got quad hams Saturday loving this form is spot on
SATURDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15 225kg
wide leg press 2x15 225kg
1 leg press pin 2x20 45
leg ext 3x15 32kg
db Bulgarian squat 2x12 13kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
HAMS
hyper 3x12 10kg
standing ham 3x12
calves 3x15 30 second hold
legs destroyed doing slow negatives is something else
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
cable fly cross over 3x12 10kg
fly machine 3x12 36kg
high incline smith 2x10-8 60kg
flat smith 2x10-8 40-60kg
hammer close grip 2x10 40kg
BICEP
seated bb curl 3x10 10kg
preacher pin 3x10 23kg
hammer bb curl decline 3x10 10kg drops
DELTS
side raise db 3x12 10kg
rear delt db 3x15 10kg
front raise db 2x12 10kg
rear delt machine 3x12 39-45-45kg
FOREARM
cable curl 3x15 14kg
reverse curl bb 3x12 14kg
Ridiculous pump doing this 3 second negatives is very humbling but the low weight is messing with my head feel like girls can do more but I need to tell myself im starting from scratch with perfect form contraction it will go back up just really annoying seeing the numbers lol
THURSDAY
DELTS TRICEP BICEP
DELTS
side raise db 3x10 10-12-14kg
side raise cable 3x12 5.7kg
rear delt cable 2x12 7.5
cable high 2x12 5.2kg
rear delt machine 3x12 45-52-52kg
upright row smith 2x12 10kg
front raise db 2x12 12kg
Plate press 2x12 20kg
TRICEP
rope pushdown 3x15 14kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12 50kg
cable 1 arm 2x12 9kg
hammer rope 3x12 10kg
bicep db 3x12 8kg
concentration curl 3x12 8kg
preacher 2x15 23kg
pump is ridiculous loving this style of training will take time too progress weight up but far better
FRIDAY
BACK CHEST
BACK
pull-down machine 2x8 120lg
t bar row 3x12 40-60-60kg
seated row 2x12 32kg
hypers 2x15 20kg
upper back row 3x12 60kg
CHEST
Plated press 2x8 60kg
low cable fly 3x15 5kg
machine fly 3x12 66kg
machine press 3x12 45-52-52kg
Great session pump was unreal
SUNDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 2x15-11 275-335kg
wide leg press 1x20 failure 275kg
1 leg press pin 2x12 45-50kg
leg ext 3x15 32kg
db Bulgarian squat 2x12 20kg
ADDUCTOR ABDUCTOR
adductor 3x12 45-50-50kg
adductor 3x12 70kg
HAMS
hyper 3x15-12 10kg
standing ham 3x12 25kg
calves 3x15 100kg 30 second hold
ridiculous pump legs shaking love this
Right now foods at 4000-4500
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
cable fly cross over 3x12-15 10-12.5-14.7kg
high incline smith 2x8 70kg
flat smith 2x10-8 70kg
fly machine 3x12 36-41-41kg
hammer close grip 2x10 60kg
2x15 pushdown 50kg
BICEP
bb curl 2x10 12kg drops
preacher pin 3x12 27-32-32kg
hammer bb curl decline 3x10 14-16–6kg
DELTS
side raise cable 2x12 5.2-7.5kg
db side 2x12 12-14kg
rear delt db 3x15 16kg
front raise db 2x12 10-12kg
rear delt machine 3x12 45-52-52kg
FOREARM
cable curl 3x12 14kg
reverse curl bb 3x12 14kg
What a great session these slow tension sets are so brutal but wish I trained this way before to many ego lift. Will update pics soon