Thanks mate feel brilliant today all fatigue gone energy is 100 but taken today off to eat up the lost calories fill out and back hard tomorrow going to pick a gym for 3 weeks and keep killing it the rest was absolutely needed woke up starving today again too thanks to eq lol amazingOriginally Posted by jimmylkw
happy.
Let’s keep growing mts
CHEST BICEP FOREARM
incline smith 1x8 160kg 7 drop sets
decline smith 1x8 160kg 6 drop sets
close db press 2x10 40kg10-9
pullover 1x12 50kg
machine press sitting back 2x-12 66kg
cable fly on short cable 2x-12 26 on stack
cable machine full stack 2x12
Side delt 2x12 28kg 12
rear delt machine 2x12 100kg 12
front delt db 2x12 12kg
good session strength still there chucked in bicep forearm but didn’t write it down good workout the drop sets after pressing is great really intense 1 all out set with that is enough fried after it hopefully next few week build it up now that things are back moving nicely hunger is up
Gym is packed crappy puregym but will do for 3 weeks until the gym opens again and it will be very good with new equipment
HAMSTRING CALVES ABDUCTOR ADDUCTOR
lying hamstring curl 2x12
seated hamstring 2x6412 86kg10
standing hamstring 2x12 5912-10
stiff leg barbell 2x15 100kg
lying leg curl 2x10 77kg
1 leg lying curl 2x10 32kg
Abductor 2x10 100kg 10
Adductor 2x12 100kg 12
calves standing hack 3x15 185
good solid workout still feel it hours after limited on equipment but went in to do quad leg press broken so just did a full hamstring workout was good quick low rest they where pumped not going heavy on stiff leg as I want it all in my hamstring so need to leave the ego at the door as when I add weight I then use my back to drive the weight taken all stress of my hamstrings
Weight today 272lbs but feel better for it but goal is to hit that 280 but not rush it on with water and messing digestion from to much food eating more than enough will let my body grow there without forcing it
BACK TRICEP TRAPS
BACK
rope pull full stack 2x15
barbell row 2x12 180kg 12 200kg8
t bar row 2x10 120kg 12-12
pulldown cable added 2x8-10 86kg12
pulldown cable added behind 2x10 73kg
seated row 1 arm side way 2x10 32kg 15 40kg12
seated row close grip 2x15 100kg15
hypers 2x15
cable pullover 2x20 50kg
cable seated high row middle back 2x15 91kg15
Traps
Behind 2x12 150kg
Front 2x12 150kg
Dumbbell shrug back 2x20 50kg
Cable shrug 2x15 full stack
Cable squeeze 2x15 50kg
Triceps
rope pushdown 3x15 50kg
v bar pushdown 2x15 61kg
skull crusher cable 2x12
Behind the head cable 2x10
pushdown machine full stack 10
skull dumbbell 12kg 2x12
Good workout crazy pump low rest on triceps
But then came the extreme cramps took taurine tonic water coconut water magnesium and salt on food potassium pink pre workout and 3litre of water so hydrated and still no help I think it’s just the water retention bodyweight causing it but now will for sure add cream of tarter for potassium
275 today still want to hit 280lbs before the gym opens back up then hold it once comfortable push again
Last edited by DarrenW29; 08-05-2021 at 05:08 PM.
Holyshit Darren, that are some heavy barbell rows!!
It’s okay mate most I did was 240kg but crap form lol this is no leg drive all in the lats
going for a pr tomorrow will see how it goes for shoulders chest feeding up today and ready for it
SATURDAY
SHOULDERS
smith press 1x4-8 160kg 3 140kg 4 120kg 7
Behind smith press 8-10 1x90kg 7
machine plated press 2x10 130kg 8
dumbbell rear delt hand twist 2x15 30kg
cable rear delt bent over 2x12 18kg
side raise cable 2x12 14 on stack 12
side raise dumbbell 2x10 24kg 12
upright row bar 2x15 45kg 12
Front raise dumbbell 2x10 24kg
wasn’t a great session failed the 160 shoulder press as want 6 reps next time I won’t attempt it going to build up with 140 up to 150 and slowly get there plus felt flat even though weights up just didn’t feel this session didn’t do chest either but always next week new fresh week
Gym still has no dam leg press it’s a joke but not long until the gyms open and can still kill hamstrings
Last edited by DarrenW29; 08-07-2021 at 07:41 PM.
QUAD HAMSTRING CALVES
smith hack squat 2x12 180kg 220kg 12
leg curl 2x15
1 leg curl 3x20
1 leg press machine 2x15
wide 2x15
hamstring standing
2x15 59kg
lying hamstring 2x15 77kg full stack
calves
Hack 4x15
machine 3x12
Great session quads were fried sore now 2 week not done them and this volume was plenty didn’t count the machines weight but this workout was very good low volume hamstring as I will hit them again this week
CHEST TRAPS DELTS
incline smith 1x8 170kg 5 140kg8 120kg 8
decline smith 2x8 120kg
machine plate 1x8 200kg
close db press 2x10 30kg
machine press sitting back 2x-12 73kg13 86kg 11
cable fly on short cable 2x-12 26 on stack
cable seated flat fly 2x10 8 on stack
Cable upright fly 2x12 5 on stack
dips 1x12 cramping
Side delt 3x15 20kg 15
rear delt machine 3x15 100kg
front delt rope 3x12 41kg
Traps
bar shrug smith reverse 3x15 80kg15 <light
cable shrug 3x15 91 on stack
cable squeeze 3x20 50kg
dumbbell shrug 2x15 50kg
good overall workout happy with the incline not my peak strength and reps but it’s going up good dropped a little as digestion is a bit off not going to weight but go purely by mirror
THURSDAY
Bicep tricep forearm
rope pushdown 3x15 54kg 15
v bar pushdown 2x15 full stack light
skull crusher into close grip 2x12 40kg
1 arm cable 3x10 2x18kg 12 23kg 12
Behind head 3x8 23kg
bicep curl easy bar 3x20 20kg
Cable arm curl 3x10 18kg
preacher curl 3x12 36 12
hammer curl dumbbell 2x10 30kg12
hammer rope high 3x15 50kg
concentration curl 2x12 22kg 26kg 8
FOREARM
Cable curl behind 2x12
cable curl 2x12 64kg
dumbbell reverse curl 3x15 14kg 15
Good overall session great pump felt like going bit lighter on bicep curl really contract will probably keep it like this for curls ate then slept post workout not forcing the food just letting my body digest but meals are big meals over smaller prefer 4 big feedings just now
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