Thread: the push too 330

WEDNESDAY
BACK TRAPS

BACK
pull-up 3x10 18
rope on seat 2x10 full stack plus 25kg
cable seated row close 2x12 44 plus 25kg
cable row seated 2x10 44kg plus 25kg
cable upper row 2x8 30kg
^superset cable pullover 2x10 21kg
cable row pull-down 3x10 30kg
easy bar 2x15 100kg
pull-down close 2x10 79-86kg
seated machine upper 2x10 66kg



TRAPS
cable rope 3x12 23kg
smith shrug 3x15 80kg
y raises on incline 3x10 10kg

BICEP
db curl 2x8 22kg
preacher 2x10 45kg
2x12 hammer 20kg

good session I’m trying to find what works more rest so volume is high I keep dropping weight which is annoying

Originally Posted by emperorcaliano

The swole patrol is here, full as a house brother

Thanks brother but this isn’t possible goal lol I got to ahead haha

Originally Posted by DarrenW29

Thanks brother but this isn’t possible goal lol I got to ahead haha

One step at a time bro, slowly but surely, you got it my bro

FRIDAY
CHEST DELT

CHEST
machine fly 2x10 stack plus20kg
wide plate press 2x8 100kg
close plate press 2x8 100kg
pushdown 2x12 73kg



DELT
side raise db 2x10 20kg
front raise db 2x10 20kg
db rear upright 2x10 20kg
cable rear delt rope 3x12 23kg
rear delt machine 2x15 100kg

Not a great session tonight felt very weak missed some food yesterday due to tiredness and this or possibly the muscle not recovered weight felt to much on pressing but I still can’t hit leg it’s frustrating me just waiting on inflammation going then I can hit them

But won’t miss nothing tonight hitting all meals hunger is good digestion seems good

Weight hasn’t moved but now focus long term too grow slow


cdn image hosting

MONDAY
CHEST DELTS TRICEP

CHEST
plate press close 2x8 170kg
pate press wide 2x10-8 80-100
high incline db fly 2x10 34kg
fly machine 2x12 full stack plus 10kg
pin press 2x15 66kg
fly machine 2x10 54kg
cable cross over 2x20-12 17.5-21kg


DELTS
rope rear delt rope 3x12 21kg
side raise cable cross 3x15-12-10 7.5-10-12kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

Starting the week of fresh finally can train legs now that will be tomorrow looking forward too it weight is 296 now just can’t budge it but not stressing over it


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WEDNESDAY
LEGS
QUAD
leg press 2x12 200kg 5 second tempo
wide press 2x12 200kg 5 second tempo
1 leg press 2x10 100kg 5 second tempo
leg ext 3x10 39kg 5 second tempo

HAM
standing ham curl 3x15 25kg
db stiff leg 2x12 40kg


ADDUCTOR ABDUCTOR
adductor 3x12 86kg
abductor 3x20 104kg


CALVES
pin 3x15 150kg drop set

doesn’t look like much but this 5 second down and up pause at the bottom is absolutely killing far harder than just moving the weight finally glad too smash legs

FRIDAY
CHEST DELT TRICEP

DELT
high incline db fly 2x10 50kg
plate press 2x8 80kg sitting forward
side raise db 2x10-8 30kg
rear delt db upright 2x10 30kg
Bent over 2x10 30kg
front raise 2x10 22kg

CHEST
wide plate press 2x10-8 100-110kg
close plate press 2x10 100kg
machine fly 2x10 full stack

TRICEP
V bar pushdown 2x10 64kg
cable behind 1 arm cuff 2x10 12-14kg
cuff 1 arm side 2x10 12kg
rope skull superset 2x10 50kg
cuff cross body 2x10 7.5kg

Great session tonight

MONDAY
BACK TRAP TRICEP

BACK
bb row 2x10-8 140-160kg
rack pull 2x10 140kg
cable on seat both hand pull-down 2x12 44kg
^superset pullover 2x10 23kg
1 arm cable pull-down 2x10 23kg
cable row standing 2x15 32kg
lat pull-down Infront 2x10 66kg
machine row upper back 2x10 73kg



TRAPS
cable rope 3x12 23kg
smith shrug 3x15 80kg
y raises on incline 2x10 10kg

TRICEP
pushdown rope 2x-8 64kg
rope overhead 2x12 64kg
cuff 1 arm 2x12-8 14-17kg
pushdown 2x12 30kg

Best back session so far but so breathless added 5 minutes cardio will build it up

Originally Posted by DarrenW29

MONDAY
CHEST DELTS TRICEP

CHEST
plate press close 2x8 170kg
pate press wide 2x10-8 80-100
high incline db fly 2x10 34kg
fly machine 2x12 full stack plus 10kg
pin press 2x15 66kg
fly machine 2x10 54kg
cable cross over 2x20-12 17.5-21kg


DELTS
rope rear delt rope 3x12 21kg
side raise cable cross 3x15-12-10 7.5-10-12kg
rear delt cable high 3x15 10kg
front raise cable 2x10 7.5kg
upright row cable bar 2x12 30kg

Starting the week of fresh finally can train legs now that will be tomorrow looking forward too it weight is 296 now just can’t budge it but not stressing over it


upload image

Damn boi, too big you can barely fit in your own picture, keep going my bro !

WEDNESDAY
CHEST DELTS BICEP

CHEST
plate press close 2x10-8 140-160kg
pate press wide 2x8 120kg
fly machine 2x12 full stack
pin press 2x15-8 66-86kg
fly machine 2x10 54kg
cable cross over 2x12 21kg


DELTS
side raise cable cross 3x12 7.5kg
cable front raise 2x10 7.5kg
rope rear delt rope 3x12 21kg
rear delt cable high 3x15 10kg
upright row cable bar 2x12 44kg


BICEP
db curl 2x10 20-20-24-30kg
easy bar curl cable 2x-12 21kg
preacher hammer bench 3x10 12kg
4x10 hammer 21kg

really good session and pump everything going as planned knee feels brilliant healed so this is good