Photos after the session
Photos after the session
ARMS
WEDNESDAY
TRICEP
rope pushdown 3x12-8-8 57kg
rope behind 3x12-12-10 63-63-70kg
pushdown bar 3x15 50kg
reverse pushdown 3x15 50kg
1 arm cable reverse 2x12 14kg
kick back cable 2x12 7.5kg
pin pushdown 1x20 64kg drops
BICEP
db curl 3x12 14-16-18kg
easy bar curl 3x15 21kg
concentration curl 2x12 14kg
hammer curl rope 3x12 23kg
hammer decline seated 2x12 14kg
preacher pin 2x15 32kg
FOREARMS
cable curl 3x15
reverse curl 3x15
Going back to a arms session pump was ridiculous gassed out little way through so volume is a touch high but I need triceps more didn’t count forearms
BACK TRAPS
FRIDAY
BACK
pull-up assisted 3x20-13-10 23kg
cable row 3x10 44 plus 20kg
cable seated middle 2x12 32kg
cable seated high row 2x12 32kg
easy bar overhand 2x12 120kg
machine support row 2x12 100kg
machine 1 arm row 2x10 66kg
Pulldown close 2x12-8 52-66kg
superset cable ^2x12 32kg
pulldown behind 2x15 52-59kg
TRAPS
db 2x12 30kg
cable shrug high middle trap 3x15 21kg
UNBELIEVABLE really pushing back hard nice and sore in a great way 290lbs now to push to 300lbs
MONDAY
CHEST BICEP FOREARMS DELTS
CHEST
plate press 3x10-8-6 drop 100-120-140-160kg
pin press 3x12 66-73-73kg
flat smith wide 2x10-8 80-100kg fried
high incline smith 2x10 60kg fried
cable cross over 2x15 17.5kg
superset fly machine 50kg 10
cable low chest 2x15 17.5kg
cable press 1x15 14.5kg
fly machine 2x12 86kg
BICEP
preacher pin 2x12 41kg
db curl 2x10 18-20kg
hammer curl rope 2x15 43kg
DELTS
db side 3x12 14kg
rear delt machine 3x15 66-79-79kg
FOREARM
cable curl 3x12 21kg
reverse curl bb 2x20 12kg
Was really gassed on smith shouldn’t have done it the 2 pressing sets where plenty but still good pump volume might drop a bit though now go by feel
TUESDAY
BACK TRAPS
BACK
pull-down close upright 3x8 59kg
pulls down wide bar 2x10-8 73-86kg
pull-up assisted 3x20-12-10 23kg
seated row long bar 3x10 70kg
cable seated middle 2x10 35-44kg
cable seated high row 2x10 35kg
cable low on bench 2x12 21kg
TRAPS
cable 3x15 30-44-44kg
cable shrug high middle trap 3x15 21kg
Was a ok session last one was better weight stalled really annoying as fighting for 300 but just not shifting
You are like one good looking Mofo!
BUT of course No homo! just from one good looking dude to another! lol
Man you are looking huge and so healthy its insane. Keep it up
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR HAMS
leg ext 3x20-15-15 73-104-104kg
leg press middle 2x15-10 350-510kg
leg press low 2x15-15-12 150-200-250kg drop
wide leg press 2x15 200-250kg
sissy squat 2x12 20kg
ADDUCTOR ABDUCTOR
adductor 3x15-15-10 70-84-84kg drop
abductor 3x15 104kg
HAMS
lying ham 3x12-10-10 64-73-73kg
hack 2x10 100kg
CALVES
leg press 3x12 250kg
3x20-15-15 120-154-175kg
I’m very happy to finally hit quads tendon inflammation gone was a great session no strength loss but now going back to a heavy leg press then high rep work will swap in and out squats but this was needed I love leg day and I won’t do anything like a hack that inflames the tendon again no point
goals are just keep pushing the bulk keep improving but I can swear deca has completely made my joints feel unbelievable best choice adding deca great hormone
Really appreciated bud feeling great just need to add some cardio soon lolOriginally Posted by Wolfman
ARMS
FRIDAY
TRICEP
rope pushdown 3x12-8-8 57-63-63kg
rope skull 3x10-8-8 70-77-77kg
pushdown bar 3x12-8-8 63-70-70kg
reverse pushdown 3x12 57kg
rope behind 2x10-8 10-12.5kg
pin pushdown 1x20 64kg drop sets
BICEP
db curl back on wall 3x12-10-8 20-22-24kg
easy bar curl 21s 3x15 40kg
concentration curl 2x12 16-20kg
easy bar curl 21s 2x21 23kg
hammer curl rope 3x12 21kg
preacher pin 2x20 32kg
FOREARMS
cable curl 3x15
reverse curl 3x15
Great arm session tonight brutal pump didn’t count forearms did abs too but yesterday was a rest day again weight not moving went down which is crazy but just need too eat more
Posting Permissions
Reply With Quote
