Thread: the push too 330

THURSDAY
BACK TRAP TRICEP
cable on seat both hand pull-down 3x1544kg
^superset pullover 3x12 30kg
1arm cable pull-down seated 3x8 32kg
cable lat pulldown 1 arm 3x10 32kg
cable row seated 1 arm 3x10 30kg
easy bar 3x15 80kg
db pullover 3x20 18-24-24kg
lat pull-down Infront 3x12 59kg
bar standing upper back 3x12 39kg
pulldown behind 2x12 66kg
v bar pull-down 2x10 66kg
seated row 3x10 70kg
Dorian dead smith 2x10 90kg

TRAPS
pec fly 6x15 52kg
db shrug 2x15 upright
db shrug behind 2x15 20kg
y raises on incline 2x10 8kg

TRICEP
double rope 5x12 50kg
pushdown 4x10 57kg
overhead 3x8 14kg

another great session can see the thickness now

FRIDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x20 59-73-93-114kg 15rep
1 leg press 3x15 150-200-200kg
wide leg press 3x20 300kg
leg press low 3x20 300kg
hack squat 3x10 100-150-170kg



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


ADDUCTOR ABDUCTOR
adductor 6x10 70-77-86-90kg
abductor 4x20 104kg


CALVES
pin 5x15 120kg

really need to add cardio in breathless with the weight but was a solid workout pumps painful

MONDAY
CHEST DELTS BICEP

CHEST
fly machine 4x10 134-plus10kg
pin press 3x10 73-86-86kg
high pin press 3x10 66-73-86kg
db flat 2x6-8 50-44kg
smith high 2x8 80-100kg
smith flat wide 3x15 80-80-100kg
dips 3x15 73kg
high Incline cable fly 3x10 14kg
Cross cable fly bent over 3x12 17kg
low pec fly 3x12 12-14-14kg
machine fly 3x10 64kg


DELTS
side raise cable standing 4x10 7.5kg
rope rear 3x12 21kg
cable rear 4x12 7.5-10-10-10kg
front raise cable 2x10 7.5-10kg
rear delt db upright 2x12 20kg


BICEP
concentration curl 3x12-12-8 16-18-20kg
hammer on preacher 3x12 2 12kg
preacher machine 3x15-12 36-45-45-45kg

Great session tonight took out plate press as no power when I got to the movement will hit chest twice again with a delt day

For now cutting calories too 6500-7000 as 8000 couldn’t breath so bloated back pumps had to keep taken deep breaths to much water so feel comfortable on this for now not checking weight and gym performance feeling very good

Joints feel the best theve ever felt with the higher dosage no more tendon pain in my shoulder but I’m not going to force stupid heavy weight need to be mindful of it and keep doing what I’m doing it’s working

TUESDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12 44kg
cable on seat both hand pull-down 3x12 44kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x8 26kg
cable lat pulldown 4x10-8 30-26kg
easy bar 3x15 80kg
seated row 3x10 70kg
pulldown behind 3x10 66kg
pulldown infront 3x12-8 52-66-66kg
bar standing upper back 4x12 39-45-45-45kg
v bar pull-down 2x10-8 66-73kg
pull over db 3x15 26kg
Dorian dead smith 2x10 80kg



TRAPS
pec fly 6x15 52kg
db shrug 2x15 50kg
db shrug behind 2x15 20kg
y raises on incline 3x10 8-10-12kg

TRICEP
double rope 5x12 50kg
rope behind 3x10-8 50kg
rope pushdown infront 3x10-8 36kg
pushdown 3x10 50-63-63kg
overhead 3x8 14kg
pushdown on assisted pull up 4x10 30-40-45-50

very good session dropped 6lbs from reduced food pumps still unreal but having gut stick out to much and to out of breath foood not digesting

Absolutely gutted legs tonight started very well leg extension then standing ham then on to 1 leg press my second set on my right leg third rep heard got a crunch pop muscle rippled near the calve instant tightness I’m not sure it’s torn I think it’s a mild strain no bruising it’s under the calves

Really pissed off but will rest it and hopefully it heals fast

Update

The calf was just a mild strain it must have cramped during it just resting up today then hit the gym tomorrow

Just stretching it out

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 4x12 23-26-30-30kg
pushdown rope 3x10 50kg
rope overhead 3x10 30kg
pushdown bar 3x12-10 50-63-63kg
dip machine pull up 2x10 70kg
reverse pushdown bar 3x12 50kg
cuff 1 arm 3x8 12.5kg
cable behind 1 arm 3x8 12.5kg

BICEP
db curl 3x12 20-24-24kg
concentration curl 3x10 16kg
decline db curl out way3x10 10kg
preacher hammer bench close 3x10 2 12kg
4x12 hammer rope 21kg
easy bar cable 3x10 12.5kg
pulldown 3x10 66kg
preacher machine 4x12 26kg

CHEST
pin fly 3x12-10 100-134-134kg
pin press 3x10 73kg
close grip plate 2x10 80kg
close grip flat smith 3x10 60kg
Wide smith 3x10 80kg
fly cable 2x10 12.5kg

DELT
pin rear delt 3x12 73-86-107kg
pec dec rear delt trap 6x15 52-64-73kg
db side raise 3x10 10-12-12kg
plate press 2x10 60-80kg


FOREARM
bar on pulldown 6x12 59kg
reverse db 5x12 12-14kg

Very good session tonight the pump was crazy again loving these workouts

TUESDAY
CHEST DELTS BICEP

CHEST
fly machine 3x12 134-plus10kg
pin press 3x10-8-8 86-93-100kg
high pin press 3x8 86kg
db flat 2x8 46kg
smith high 2x8 100kg
smith flat wide 3x12 80kg
dips 3x12 73-91-91kg
high Incline cable fly 3x12 14kg
Cross cable fly bent over 3x12 21kg
low pec fly 3x12 14kg
machine fly 3x10 64kg


DELTS
side raise cable standing 4x10 5.6kg
rope rear 3x12 21kg
cable rear 4x12 10kg
front raise cable 2x10 10kg
rear delt db upright 2x12 24-30-30kg


BICEP
concentration curl 3x10 20kg
hammer on preacher 3x12 2 16kg
preacher machine 3x10 45kg

great session tonight feeling very full eating less now as stomach was so bloated uncomfortable but holding weight now took yesterday off was my birthday didn’t do nothing or eat any different just rested but think holding this weight is good for now

Calf is recovering but not fully yet

THURSDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12 44kg
cable on seat both hand pull-down 3x12-10 44kg plus 25kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x8 28kg
cable lat pulldown 4x10 26-28kg
pulldown behind 3x15-10 66-79-79kg
pulldown infront 3x10 66kg
bar standing upper back 4x12 45kg
v bar pull-down 2x8 73kg
seated row 3x10-8 84-84-104kg
machine cable underhand 3x10 86kg
pull over db 3x12 30kg
Dorian dead smith 2x10 80-120kg



TRAPS
pec fly 6x15 68-77-91kg
Cable shrug 3x12 30kg
db shrug behind 2x12 40kg
y raises on incline 3x10 12kg

TRICEP
double rope 4x12-10 26-28-32kg
rope behind 4x10 32kg
rope pushdown infront 3x10-8 36-45-45kg
pushdown 3x10 50-63-63kg
overhead 3x8 14kg
pushdown on assisted pull up 4x10 30-40-45-50

weight is holding perfectly and feeling bigger thicker can’t believe how good my shoulder feels since upping the deca no pain nothing joints feel great calf healing so quick before this my tendon always hurt but I’m still being careful with it

Update

Calf’s tendon finally healed enough too where I think it’s safe but came down with a cold missed some shots looked very flat back pinning and just waiting until I get over this