Thread: the push too 330

SATURDAY
ARMS

TRICEP
pushdown both rope 4x15 36-43kg
pushdown rope 3x8 50kg
rope overhead 3x10 50kg
pushdown bar 4x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x10 20-24-32kg
easy bar curl 3x10 40kg
concentration curl 3x10 8kg
decline db curl 3x10 10kg
preacher hammer bench close 4x10 10-10kg
hammer db to chest standing 3x12 20kg
4x12 hammer rope 21kg
pulldown 3x12 73kg
preacher machine 4x12 18kg


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

pump next level did extra delt chest calves too and finally we hit 150kg nighttime weight

MONDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x20 59-73-93-114kg 15rep
1 leg press 3x15-10 150-200-250kg
wide leg press 3x15 300-350-400kg
leg press low 3x20-15 -15 250-300-350kg
hack squat 2x10 100kg



HAM
standing ham curl 6x15 39kg
lying ham 4x10 50-50-54-64kg
db stiff leg 2x12 50kg
lunges 40kg plate
superset ^ 1 set
sissy squat 1x20 20kg


ADDUCTOR ABDUCTOR
adductor 6x15-10 70kg
abductor 4x20 104kg


CALVES
leg press 3x20 250kg
pin 3x15 120kg

First time in 6 years doing hack I quit cause of knee pain but now I will try it again build up very slow I don’t want 7 plates or anything crazy 3-4 25kg plate is enough for me but my legs are killing now in a good way

Originally Posted by BIGDADDY

ridiculously big. impressed.

Really appreciate it bigdaddy eating tons chicken thigh ramen noodles I know not great very high fat 300gram daily but as cheap as I can but I digest it well also Mac cheese homemade just cheese added

Originally Posted by DarrenW29

SATURDAY
ARMS

TRICEP
pushdown both rope 4x15 36-43kg
pushdown rope 3x8 50kg
rope overhead 3x10 50kg
pushdown bar 4x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x10 20-24-32kg
easy bar curl 3x10 40kg
concentration curl 3x10 8kg
decline db curl 3x10 10kg
preacher hammer bench close 4x10 10-10kg
hammer db to chest standing 3x12 20kg
4x12 hammer rope 21kg
pulldown 3x12 73kg
preacher machine 4x12 18kg


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

pump next level did extra delt chest calves too and finally we hit 150kg nighttime weight

Bro is getting that huge he will soon need an industrial scale, you’re reaching its limit lol
Keep going brother

WEDNESDAY
CHEST DELT
fly machine 4x12-10-10 100-134-134kg
pin press 3x12-10 73-86-86kg
high pin press 3x8 56kg
db flat 2x8-6 50kg
smith high 3x10 80-80-100kg
smith flat 2x10-8 80-120kg
plate press close 3x10 80-100-100kg
plate wide 3x10 80kg
dips 3x15 73kg
high Incline cable fly 3x8 14kg
Cross cable fly 3x15 14-17-17kg
machine fly 3x10 50kg
superset ^
lower pec fly 3x12 14kg



DELTS
side raise cable standing 4x12 5.7-7.5
rope rear 3x12 21kg
cable rear 4x12 5.7kg
upright row cable v bar 3x12 30kg
front raise db 2x10 16kg
rear delt db upright 3x12 24kg

unreal pump joints feel amazing full of water smooth

Cycle now
1g eq
1300mg deca
700mg npp
40iu fast insulin

I want all the water I can no dht no dryness

Originally Posted by emperorcaliano

Bro is getting that huge he will soon need an industrial scale, you’re reaching its limit lol
Keep going brother

lol I don’t know if I can max the scale but won’t stop I think pushing insulin now might help

FRIDAY

BACK TRAP
cable on seat both hand pull-down 3x12 44kg
^superset pullover 3x10 30kg
1arm cable pull-down 3x10 30kg
cable pulldown 3x12 30kg
cable row seated 1 arm 3x10 44kg
lat pull-down Infront 3x12 79kg
bar standing upper back 3x10 39kg
bar wide pulldown 2x10 79kg
v bar pull-down 2x8 73kg
seated row 3x10 50kg
db row 2 hands 2x10 30kg
db pullover 3x20 16kg




TRAPS
cable rope 3x12 19kg
db shrug 3x15 42kg
1 set failure 20kg
Machine 4x15 50kg

Workout done in 50 minutes hard intense basically no rest missed out dead’s bb row but do it next week

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 4x12 50kg
pushdown rope 3x10 50kg
rope overhead 3x10 50kg
pushdown bar 5x10 50kg
reverse pushdown bar 4x10 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x10-8 12.5kg
dip machine 3x12 73kg

BICEP
db curl 3x12 20kg
concentration curl 3x10 12kg
decline db curl 3x12kg
preacher hammer bench close 3x10 2 12kg
hammer db to chest standing 3x12 20-30-30kg
4x12 hammer rope 21kg
pulldown 3x10 66kg
preacher machine 4x12 18kg

CHEST
pin fly 3x12 100kg
pin press 3x12 73kg
close grip flat smith 3x12 40kg

DELT
pin rear delt 3x12 73kg
db side raise 20kg

FOREARM
bar on pulldown 10x12 59kg
reverse db 5x12 10kg

CALVES
pin 6x15 100kg

The pump is on another level truly feeling it since pushing deca up npp never done this amount and holly hell holding water but that’s part of it and what I wanted but not lying tough walking putting socks on breathless but body will get used too the weight still can train hard blood pressure fine heart rate fine

TUESDAY
CHEST DELTS

CHEST
fly machine 4x10 134kg
pin press 3x10 73kg
high pin press 3x10 54kg
db flat 2x10-8 30-40kg
smith high 3x8 60-80-80kg
smith flat wide 2x10-8 80-100kg
plate press close 2x10 60kg
plate wide 2x10 40kg
dips 3x15 73kg
high Incline cable fly 3x8 14kg
Cross cable fly 3x12 14kg
machine fly 3x10 50kg
superset ^
lower pec fly 3x12 14kg



DELTS
side raise cable standing 4x12 5.7-7.5
rope rear 3x12 21kg
cable rear 4x12 5.7kg
upright row cable v bar 3x12 21kg
front raise db 2x10 20kg
rear delt db upright 2x12 20kg


BICEP
concentration curl 3x12 14-16-16kg
hammer on preacher 4x12 20kg
preacher machine 4x15 32kg

Felt super hard tonight but killed it again not chasing weight one week might be lighter just go by feel the intensity Is next level no rest