Thread: the push too 330

Originally Posted by DarrenW29

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

Good news, nothing too serious.

Keep going my bro

CHEST DELTS BICEP
FRIDAY

CHEST
plate press close 3x11-8-6 120-140-160kg
db press 2x10-9 40-44-50kg
smith high 2x8 100kg
smith flat 2x8 100kg
fly machine 3x10 134kg
dips 2x12 91kg
high Incline cable fly 3x10 17kg
Cross cable fly cross 3x12 21kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg
pin press 3x12-10 66-79-79kg


DELTS
side raise cable standing 4x12 7.5kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x12 68kg

BICEP
easy bar cable machine 3x10 23-30-30kg
concentration curl 3x10-8 20-22-22kg
hammer on preacher 3x10 14kg
preacher machine 3x10 45kg

back in tonight still felt tiny bit run down but felt strong and crazy pump food is much lower going to focus on tightening up few weeks here

Originally Posted by emperorcaliano

Good news, nothing too serious.

Keep going my bro

Thanks bro yeah I was scared so thankfull feel it very little but should be ok to train

MONDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12-15 44kg
cable on seat both hand pull-down 3x10 44kg plus 25kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x10 28kg
cable lat pulldown 4x10 28kg
pulldown behind 3x10 73kg
pulldown infront 3x10 66kg
v bar 2x10-8 66-73kg
bar standing upper back 4x12 45kg
seated row 3x10 74-104kg
machine cable underhand 3x10 86kg
pull over db 3x12 32kg
Dorian dead smith 1x10 130kg

TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 30kg
y raises on incline 3x10 12kg

TRICEP
double rope 4x12 28kg
rope behind 4x10 28kg
rope pushdown infront 3x10 50kg
pushdown v bar 3x8 30kg
overhead 3x10-9 10kg
pushdown on assisted pull up 3x10 69kg

very good session pump great
Food now 4500-5000 big drop but was way to uncomfortable bloated and need too now tighten up a little

TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12-8-8 120-140-140kg
db press 2x10-8 50kg
smith high 2x8 80-100kg
smith flat wide 2x8 80-100kg
fly machine 3x10 80kg
dips 2x12 91kg
high Incline cable fly 3x10 17kg
Cross cable fly cross 3x12 21kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg
pin press 3x10-8 73-79-79kg




DELTS
side raise cable standing 4x12 7.5-10-10kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x20 73-86-86kg
plate press 2x8 90kg

BICEP
easy bar cable machine 3x10 21kg
concentration curl 2x8 22kg
hammer on preacher 3x10 14kg
preacher machine 3x12-10 45-52-52kg

great session was tough tonight but finally legs next can’t wait too train them

Originally Posted by DarrenW29

Jezzz bruh, what a beast, you can’t barely fit in that changing room.
Keep going brother

THURSDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg ext 4x12-10 73-86-100-113 plus 10kg
standing hamstring 4x15 39-45-59kg
hack squat 2x10 120-160
wide leg press 3x12 150kg
leg press low 3x15 300kg

HAM
standing ham curl 6x15 39kg
lying ham 3x10 50-54-54kg


ADDUCTOR ABDUCTOR
adductor 3x10 70-77-86kg

CALVES PLATED
4x15 200kg


Legs were trashed after this cramping too but a great workout leg press hack wasn’t too heavy no failure but this was well enough as legs cramping I’m finding I don’t need much on legs too much volume they cramp easy this will be due to no training them when injured but now fully healed

Foods bit low today 3500 but holding at 143kg now

Originally Posted by emperorcaliano

Jezzz bruh, what a beast, you can’t barely fit in that changing room.
Keep going brother

Thanks bro if I had your quality would be crazy lol

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 3x12 23-26-32kg
pushdown rope 3x10 50-36-36kg
rope overhead 3x8 32kg
pushdown bar 3x10 63kg
reverse pushdown 3x10 50kg
dip machine pull up 2x10 70kg
cable 1 arm 3x8 10kg
cable behind 1 arm 3x8 12.5kg

BICEP
cable curl behind 3x10 12kg
easy bar cable 3x10 14kg
rope 3x10 21kg ^super
pulldown 3x10 59kg
concentration curl 2x8 16kg
preacher hammer bench close 3x10 2 12kg
preacher machine 3x12 26kg

CHEST
pin fly 3x8 134kg
pin press 3x10 73-73-86kg
dip machine 3x12 73-82-91kg
close grip smith 2x10-8 60-80kg
close grip plate 2x10 80kg




DELT
pin rear delt standing 3x12 59-66-66kg
pec dec rear delt trap 6x15 73kg
db side raise 3x10 12-14-16kg
front raise 2x8 14kg



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

CALVES
pin 6x15 100-120kg

Another great session tonight feeling the lower food but holding 140kg nighttime weight so very happy here