Printable View
WEDNESDAY
CHEST
CHEST
incline smith 2x10-5 140-160kg
flat smith 2x10-7 120-140kg
decline smith 2x15 80 very low rest
machine pad fly 3x12 full stack
seated cable press downward 3x10 17kg
cable seated press 3x10 21kg
cable fly incline 3x10 17kg
cable seated fly low pec 3x15-10-1017-21-21kg
cable cross over 3x15 19kg
pullover easy bar 2x10 20kg
superset db flat fly ^2x8 26kg
pullover db 2x15-8 28-34kg
dip on pad 2x10 20kg
dip pin 2x10 91kg plus 15kg
pec dec 3x10 full stack
FRIDAY
BACK TRAP TRICEP
BACK
pulldown front more forward 3x15 54kg
behind 3x15 54kg
pulldown v 3x15 52kg
seated row 3x15 63kg
cable both pulldown 5x15 50kg
pullover 3x15 41kg
cable 1 arm pulldown 3x15 30-41-45kg
bb row 2x10 140kg
t bar 2x12 80-100kg
rack pull smith 2x10 180-220kg
TRICEP
Close grip smith 3x12–12-8 60-80-120kg
smith behind 3x15-12-12 20-30-30kg
easy bar skull 3x12 12kg
dip on machine 3x12 45kg
rope behind standing 3x12 10kg
pushdown rope 3x12 10kg
TRAP
shrug cable 3x10 30kg
Took few weeks of checking numbers and feel better high reps works for me
Thank you again bigdaddy the best ever
https://i.ibb.co/yF0prBdR/IMG-9397.jpg
Going to track training again took a week of joints feel great chest bicep delt tonight
Haven’t been logging but will start up again like having a break logging constantly
LEGS
QUAD slow control
leg ext 3x15-13-13 100-120-120kg
hack legs wide 1x8 200kg
Leg press wide 2x12 300kg
leg press close 3x15 300kg
1 leg press pin 2x12-10 86-100kg
superset both leg 10
HAMSTRINGS
standing ham 3x10 64kg
standing curl 3x8 39kg
lying ham 3x12 66kg
1 leg 2x12 32kg
ADDUCTOR Abductor
2x8 abductor full stack
3x12 abductor full stack plus 20kg
adductor 3x15 full stack plus 20kg
CALVES
Pin 2x15 134kg
hack 3x15 200kg
Intense session back logging now
Weight 326lbs at night not checking morning
Quote:
Originally Posted by DarrenW29
326lbs dayum bro, that’s huge af !!!!
TUESDAY
BACK
pulldown close 2x10-8 84-100kg
seated row 2x10-12 100kg
pull over 3x10 30kg
1 arm pulldown 2x8 32kg
close pulldown 3x8 66kg
pulldown behind 2x10 73kg
pulldown front 2x10 73kg
cable row seat 2x8 32kg
db row 2x10 50kg
pin upper row 3x10 79-100kg
TRICEP
skull smith 3x12 40kg
rope pushdown 3x12
behind head rope 3x12
pin pushdown 3x12
TRAP
pin pull back 3x12 78-full stack
shrug db 3x15 50kg
Was a very good session back finally feels like it’s growing going barbell T bar doesn’t work for me
weight gain is impossible now holding despite eating more like high days of 9k
Need to be 340 lolQuote:
Originally Posted by emperorcaliano
CHEST
pec dec fly 2x10 113plus20kg
db flat fly deep stretch 2x8 36kg
flat smith guillotine neck 2x10 80kg
flat smith 2x12 80kg
incline very high 2x10 80-100kg drops
machine pad fly 2x10 64kg
cable fly cross bent over 3x12 17kg
cable low 3x12 17kg
db pullover 2x10 50kg
superset easy bar 20kg 10
dip pin 2x12 full stack
pin press 2x8 73kg
dip 2x10 9 on stack
Very good session intense low rest not focusing much on weight expect flys but now feel flys before a press is way better
And thanks big. Daddy
Going to run higher mast I don’t like tren anymore and won’t use it again I hate how I feel on it the cough mast gives the same look
https://i.ibb.co/XZDtcW5m/IMG-1120.jpg