Thread: the push too 330

FRIDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x15 44kg 25kg
pullover superset 2x10 21kg
cable pulldown seated 1arm 2x8 44kg
seated cable row 3x8 26kg
cable pulldown 3x12 26kg
v bar 3x8 52kg
pulldown behind 2x10 66kg
pulldown infront 2x10 66kg
bar standing upper back 3x12 45kg
seated row cable 2x10 73kg
seated row v bar 2x10 70kg
pull over db 2x12 32kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 30kg
db bent over 12-10-8 30-40-50kg
y raises on incline 2x10 12kg

TRICEP
rope pushdown 3x12-8 50-63-70kg
double rope 3x10 50kg
rope behind 3x8 50kg
pushdown easy bar 3x8 50kg
overhead rope 2x8 12kg
pushdown on assisted pull up 5x10 41kg

Very good session appetite been pretty low but perfect for this mini cut holding fullness thanks too deca npp eq combo you hardly get flat

SATURDAY
DELT CHEST
DELT
side raise cable seated 4x12 7.5-10kg
standing cable 4x10 5.2kg
bent over cable rear seated 4x12 7.9kg
rear delt db bench 3x8 20kg
front raise bar 3x10 20kg
upright row bar 3x12-10-10 20-25-30kg
rear delt machine 3x12 66-86-86kg
plate press 2x10-8 100-120kg




CHEST
db flat 3x8 42-42-44kg
wide plate press 2x8 80kg
^superset cable fly 2x10 17kg
close grip flat smith 3x8 60kg
machine fly 3x12-8-8 100-134-134kg

Great pump fried when it came to chest but got it done foods been way to low no hunger need to get in it as losing weight to quick

TUESDAY
CHEST DELTS BICEP

CHEST
cable fly 3x10 23kg
plate press close 3x8 130kg
flat db press 2x8 46-50kg
smith high upper pec delt 2x8 60kg
smith flat wide 2x15-8 80-100kg drop sets
dip machine 2x10 91kg
upper chest fit cable 2x10 14kg
low pec fly 2x12 10kg
machine fly 3x10 64kg
pin press 2x10 79-86kg




DELTS
side raise db 3x10-8 20kg
rope rear 4x12 23kg
front raise db seated 3x10 12-14-16kg
rear delt db 3x12 18kg


BICEP
preacher machine 3x10 -8 59-64-64kg
db curl 3x10 20-24-24kg
easy bar cable machine 2x10 21kg
hammer preacher 3x10 14kg
concentration curl 2x8 20kg

GREAT start to the week felt strong even with this cut did calves abs too which all do end of workouts but overall good foods 3300-3500

THURSDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x12-8 44kg 25kg plus 15kg
pullover 3x10 23kg
cable pulldown seated 1arm 2x8 32kg
seated cable row 3x10 26kg
seated row machine cable 3x10 73kg
cable pulldown 3x8 26kg
v bar 3x8 59kg
pulldown behind 2x10 66kg
pulldown infront 2x8 66kg
bar standing upper back 3x8 45kg
seated row v bar 2x10 70kg
pull over db 2x12 34kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x12 64-73-82-91kg
Cable shrug 3x12 30kg
db bent over 12 32kg
y raises on incline 2x10 12kg

TRICEP
pushdown v bar 3x10 44-44 plus 20kg 44 plus 20kg
double rope 3x10 21kg
rope behind 3x10 21kg
overhead rope 2x8 14kg
pushdown on assisted pull up 3x10 50-59-70kg

FRIDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg press low 3x15 250kg
^superset hack squat 3x10 80-120kg
wide leg press 3x15 250kg
leg ext 3x20 64kg
Db split squat 2x12 20kg
sissy 2x15 25kg



HAM
standing ham 4x12-8 45-59-73-73kg
lying ham 3x15 50kg
db stiff leg 2x10 50kg




ADDUCTOR ABDUCTOR
adductor 4x12-8 70-86-104-104kg
abductor 3x15 104kg


CALVES
pin 3x12 134-152-152kg
1 leg 3x12 52-66-73kg
leg press 4x12 250kg

THIS was brutal leg press superset hack but love it I don’t want to load that exercise as it’s risky on knees so this is the perfect way

SATURDAY
DELT CHEST
DELT
plate press 2x10-8 100-120kg
standing cable 3x12 5.2
rear delt db bench 3x10 20kg
side raise db 3x10 20kg
front raise bar 3x10 25-30-30kg
upright row bar 3x12 30kg
rear delt machine 3x10 66kg


CHEST
machine fly 3x12-10-8 100-113-134kg
cable fly 3x10 17kg
wide plate press 3x10-8-8 80-100-100kg
close grip slight incline smith 2x8 80kg
smith slight incline wide 2x10 80kg

Another great session tonight weights dropping fast but no muscle loss still full

MONDAY
BACK TRAP TRICEP

BACK
bb row 2x10 1140kg
Dorian dead 2x10 140kg
cable on seat both hand pull-down 2x15 44kg 25kg plus 15kg
pullover 3x10 23kg
cable pulldown seated 1arm 2x8 35kg
pulldown cable 3x8 30kg
seated cable row 3x10 30kg
v bar 2x8 66kg
pulldown behind 3x10 66kg
pulldown infront 2x10 66kg
bar standing upper back 3x10 45kg
seated row v bar 2x10 70kg
pull over db 2x10 36kg
db bench row 2x10 36-50kg
hyper 3x15 20kg


TRAPS
pec fly 3x10 91kg
Cable shrug 3x12 30-44-44kg
db bent over 2x12 34kg
y raises on incline 2x10 12-16kg

TRICEP
pushdown 1 arm cable 3x12-10-8 14-17-21kg
double rope 3x8 21kg
rope behind 3x10 21kg
overhead rope 2x10 14-17kg
pushdown on assisted pull up 3x10 50-59-70kg

unbelievable session tonight felt strong lots of energy rows back in and felt comfortable could definitely up weight and on Dorian dead’s getting tighter but deca eq keep you way fuller it’s so good not flat at all

TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x10-8-8-6 120-140-160kg
flat db press 2x8-9 50-40kg drop
cable fly 3x10 23kg
smith high upper pec delt 2x8 80kg
smith flat wide 1x8 80kg
dip machine 2x10 73kg
upper chest fit cable 2x10 14kg
low pec fly 2x12 17-17kg






DELTS
side raise db 3x10 20kg
rope rear 4x15 23kg
front raise db seated 2x8 14kg
rear delt db 2x10 20kg


BICEP
db curl 3x10-10-8 20-22-26kg
concentration curl 3x12 14kg
preacher machine 3x10 32kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 16kg

THURSDAY
QUAD HAM ABBDUCTOR ADUCTOR CALVES
QUAD 5 second tempo
leg press low 2x12-10 300-350kg
wide leg press 2x10 300kg
hack squat 2x13-10 160kg
leg ext 3x12 66kg
1 leg press pin 3x10 73-73-86kg
sissy 2x15 25kg



HAM
standing ham 4x12 45-52-59kg
lying ham 3x10 64kg
db stiff leg 2x10 50kg




ADDUCTOR ABDUCTOR
adductor 4x12-10 70-84-84-84kg
abductor 3x12 104kg


CALVES
pin 3x12 152-175-175kg
1 leg 3x12 73kg
leg press 3x12 300kg

very good session tonight legs don’t need crazy volume but loving this weights 125kg still