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07-14-2023, 04:49 PM
#541
FRIDAY
BACK TRAPS
BACK
T bar row 3x12 60-80-80kg
easy bar overhand 3x12 40kg
rope pullover 3x12 21kg
pull-up machine 3x10-8 45-36-36kg
Pulldown close 3x10 45kg
pulldown behind 2x15 45kg
cable row machine 3x12 52kg
TRAPS
smith shrug behind 2x12 80kg
db shrug 2x15 20kg
cable shrug high middle trap 2x15 17-21kg
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07-16-2023, 03:48 PM
#542
Did quad yesterday very good session didn’t track but joined the summit gym in Edinburgh absolutely brilliant gym top quality kit so will be going here for quad chest back
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07-17-2023, 08:59 PM
#543
MONDAY
DELTS TRICEP CHEST
DELTS
side raise cable 2x12 10kg
rear delt cable 2x12 12.5kg
cable high 2x12 10kg
upright row smith 2x12 50kg
front raise db 2x12 16-20kg
Plate press 2x10-8 80-100kg
TRICEP
rope pushdown 3x12 29-36-36kg
rope skull 3x12 29-29-36kg
pin pushdown 3x12-10 77-82kg
cable pushdown bar 3x12-10 21-30-30kg
CHEST
fly machine 3x12 73kg
pin press 3x12 66kg
Plate press 3x12-10-8 60-80-100kg
great session and pump but I’ve added potato starch as it digests well but been on the toilet 14 times so far not sure if it’s that but it shouldn’t cause this unless it’s cleaning my colon
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07-19-2023, 04:45 PM
#544
WEDNESDAY
CHEST DELT ARMS
CHEST
cable cuff fly 2x10 7-8 on stack
smith press 3x8 100-100 back of 80kg
nautilus flat 2x12-10 77kg
cybex press 2x10-7 70-80kg
SIDE DELT
cable cuff side raises 3x10-8 2 on stack
TRICEP
pushdown 3x12 4 on stack
nautilus curl 3x10 50-43-43kg
BICEP
nautilus curl 3x10 50-57-64kg
Incline Db curl 3x15 8kg
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07-20-2023, 08:29 PM
#545
THURSDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE
HAMSTRING
standing ham curl 3x15 32kg
high leg press pin 2x15 175kg
lying hamstring curl 3x12-8 64-73-73kg drop
hack squat hamstring 3x12 60kg
stiff db 2x15 30-50kg
ABDUCTOR ADDUCTOR
Abductor 3x12 63-70-70kg
Adductor 3x15 104kg
CALVES
4x15 154kg
GLUTE
rope bridge 2x12 32kg
hypers 3x15 10kg
QUAD
leg ext 2x15 66-86kg
sissy squat 2x15 20kg plate
what a great session pump was brilliant absolutely tossed after this foods went up too weight is stalling
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07-21-2023, 06:52 PM
#546
FRIDAY
BACK BICEP
BACK
single arm pull-down 3x8 90-90-100kg
prime upper back row 3x10 65 a side
1 arm cable pull-down 2x10-20 9 on stack 6 on stack
bb row 2x10 140-80kg
single arm cubex row 3x10 70kg
BICEP
Dorian curl full stack drop set
hammer 3x20 12kg
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07-23-2023, 04:58 PM
#547
CHEST DELT BICEP TRICEP
Incline plated press 3x10-9 120kg
flat nautilus press 2x10-12 77-57-57kg failure
high incline nautilus 2x10 64-50kg
DELTS
side cable raise 3x12-10 3-4-5 on stack
TRICEP
cable pushdown 3x15 7 on stack
nautilus tricep 3x12 43-32-32kg
BICEP
nautilus curl 3x10 36-full stack
hammer 3x12 20kg
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07-24-2023, 09:39 PM
#548
MONDAY
BACK TRAPS
BACK
bb row 2x10-8 140-160kg
easy bar overhand 2x12 60kg
rope pullover 3x12 21-30kg
Pulldown close 3x10 45kg
pulldown behind 2x15-12-12 66-66-77kg
cable row high on seat 3x8 44kg
rack pull 2x10 180kg
TRAPS
smith shrug behind 2x12 120kg
db shrug 2x12 50kg
cable shrug high middle trap 2x15 17-21kg
great session tonight foods now at 8000 calories weights stalling
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07-25-2023, 09:12 PM
#549
TUESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
low leg press 3x15-12 280-320-360kg drop
wide leg press 3x15 180-230-280lg
1 leg press pin 2x15 73kg
leg ext 3x15 45-45-52kg
sissy squat 2x15 25kg plate
ADDUCTOR ABDUCTOR
adductor 3x12-10- 8 70-90-90kg
abductor 3x20 104kg
CALVES
pin 3x15-12 154-175-180-180kg
HAMS
lying ham 3x12 68kg
hack 2x12 90kg
what a great session pump unreal knee tendon still nippy but didn’t effect it at all so good
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07-26-2023, 03:57 PM
#550
Wednesday
CHEST DELT ARMS
CHEST
cable incline fly 2x15-10 8-10 on stack
smith press 3x7-8- 15 120-100-60kg
nautilus flat 2x10 77kg
cybex press 2x8-6 80-100kg
SIDE DELT
cable cuff side raises 3x12
past failure 3 on stack
TRICEP
pushdown 3x12 10 on stack
nautilus skull 3x15 43-50kg
BICEP
nautilus curl 3x10 full stack
Incline Db curl 3x15 12kg
Very good session want to keep getting stronger on incline smith again
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