Thread: the push too 330

SUNDAY
- [ ] LEGS
QUAD 5 second tempo
leg press 2x15-12 300-450kg
wide press 2x20 300-400lg
1 leg press 2x12 100kg
leg ext 3x12 59-66-66kg

HAM
standing ham curl 6x15 32-39kg
lying ham 2x15 50kg
db stiff leg 2x12 50kg
sissy squat 1x20


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


CALVES
leg press 3x20 300kg

great session

MONDAY
CHEST DELTS

CHEST
plate press close 3x10-8 120kg
pate press wide 3x10-8 100kg
db press 3x10 30kg
high incline press 3x8 80kg
fly machine 3x10 full stack
pin press 3x12-10 66-73-73kg
dips 3x15 66-73-73kg
db fly flat 3x8 22kg
high Incline cable fly 3x10 10-12-12kg
Cross cable fly 3x10 17kg
machine fly 3x10 45kg



DELTS
side raise cable standing 4x12 7.5kg
rope rear 4x12 32kg
upright row cable bar 2x10 44kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

Took a week of good session tonight felt heavy bit depleted didn’t pin rested body now pinned and ready to keep growing will do 6 week high volume then low more heavy repeat 6 on off

TUESDAY
BACK TRAP

BACK
cable on seat both hand pull-down 3x10 44kg
^superset pullover 4x10 28kg
1arm cable pull-down 3x10 30kg
cable pulldown 3x12 21-26-26kg
cable row seated 1 arm 3x10 35-35-44kg
bb row rested on rack 3x8 120-120-140kg
Dorian dead 2x10 140kg
lat pull-down Infront 3x12 79kg
bar standing upper back 3x10 52kg
v bar pull-down 2x10 73-79kg




TRAPS
cable rope 3x12 23kg
db shrug 3x15 42kg
y raises on incline 2x10 8kg

That was intense did tricep forearm not counted so tired now lol but love it

THURSDAY
ARMS
BICEP
db curl 3x10-8 20-24-32kg
easy bar curl 3x10 20kg
concentration curl 3x10 14kg
decline db curl 3x10 12kg
preacher hammer bench 3x10 14kg
hammer db standing 3x10 20kg
4x10 hammer rope 21kg
preacher machine 4x12 32kg
pulldown 3x12 52-73-73kg

TRICEP
pushdown rope 3x10 63kg
rope overhead 3x10 50kg
reverse pushdown bar 4x10 50kg
pushdown bar 4x10 50kg
cuff 1 arm 3x10 12.5kg
cable behind 1 arm 4x10 10-12.5kg
cable cuff 4x12 12kg

FOREARM
bar on pulldown 10x12 42kg
reverse db 5x12 10kg

Crazy pump tonight

Originally Posted by DarrenW29

Looking HUUUUUUUGGGEEE brother

TUESDAY
UAD HAM CALVES
QUAD 5 second tempo
leg ext 4x20 59kg
1 leg press 4x15 100-120-150-200kg
wide leg press 4x15 300kg
leg press low 3x15 200-250-300kg


HAM
standing ham curl 6x15 39kg
lying ham 4x10 50kg
db stiff leg 2x10 50kg
lunges 40kg plate
superset ^ 1 set
sissy squat 1x20 20kg


ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg


CALVES
leg press 3x20 200kg
pin 3x15 150kg

great session was sore all last week shoulder tendon flared too but done my physio exercises it’s came down ready for chest tomorrow did back but only feeling it going to add this in too

Originally Posted by emperorcaliano

Looking HUUUUUUUGGGEEE brother

Thanks bro eq deca really full me up and 10iu insulin

WEDNESDAY
CHEST DELTS

CHEST
plate press close 3x8 120-130-140kg
pate press wide 3x10-8 100kg
db flat 3x8 40-40-30kg
fly machine 3x12-10 79-100-100kg
smith high incline 3x8 80kg
flat smith press wide 3x10 60kg
pin press 3x8 66kg
dips 3x15 66-73-73kg
high Incline cable fly 3x10 12kg
Cross cable fly 3x15 14kg
^supersset machine fly 3x10 50kg



DELTS
side raise cable standing 4x12 5.7kg
rope rear 4x12 32kg
cable rear 4x12 5.7kg
upright row cable bar 2x10 44kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

good session tendon still little inflammation but still good enough to train very drained after this volume now mod weight but can’t get past 8

BACK TRAP

FRIDAY
BACK
cable on seat both hand pull-down 3x12 44kg
^superset pullover 4x10 30kg
1arm cable pull-down 3x10 30kg
cable pulldown 3x12 26-30-30kg
cable row seated 1 arm 3x10 44kg
bb row 3x10 120kg
Dorian dead 2x10 120kg
lat pull-down Infront 3x12 79kg
bar standing upper back 3x10 39kg
v bar pull-down 2x10 79kg
seated row 3x12 42kg
assisted pull-up 1 set failure 1x18kg




TRAPS
cable rope 3x12 23kg
db shrug 3x15 42kg
y raises on incline 2x10 8kg



Great session really feel this working and thanks again bigdaddy mts family