Thread: the push too 330

CHEST DELTS BICEP

CHEST
flat db 2x12 50kg
smith flat wide 2x10-6 110-130kg
smith high pec delt tie in 3x10-10-8 80-90-1110kg
machine fly pad behind back 3x12 73kg
superset ^low pec cable fly 3x12 14kg
cable cross over 3x12 14kg
dip machine 3x15 82kg




DELTS
side raise standing cable 3x15-12-12 5.2-7.9kg
front raise cable 2x20 5.2kg
rope rear 3x15 30kg
rear delt cable high 3x15 10kg
^superdet machine pec dec 3x15 73-91kg


BICEP
rope 2x10 44kg
seated db curl 2x10 20kg
spider curl db 3x10 12kg
preacher machine 3x10 36kg

Great session tonight I got bloods yesterday just to see where I am and got call today pottasuim high into hospital to find it’s totally normal false blood test so annoying but got in trained hard

BACK TRAP TRICEP

PAUSE AT THE BOTTOM OF STRECH
BACK
smith row dead stop 2x12-10 80-120kg
Pull up assisted deep stretch 2x8 23kg
pullover cable 3x12-10 36kg
seated row reverse 2x10 36kg
behind pulldown 2x10 73kg
1 arm pulldown 2x10 25-32kg
close pulldown 2x8 52kg
cable 1 hand reverse 2x10 29kg
upper back bar 2x10 45kg


TRAPS
plated chest trap middle back 2x10 60kg
upright row 2x12 19kg
smith shrug 2x12 80kg
y raises on incline 2x12 12kg

TRICEP
pushdown bar 3x12 30kg
1 arm cable 2x8 19kg
1 arm behind rope cable 2x10 14kg
kickback cable 3x10 7.5kg
Tricep extension pin 3x10 68kg

Great session tonight feeling really good this is the back workout now

HAMATRING ABD-AD CALVES


HAMS
lying ham 3x12-10-10 64-73-73kg
standing ham on lying 3x10 36kg
standing ham on ext 3x10 45kg


Abductor 3x15 104kg
adductor 3x12 full stack plus 25kg

GLUTES
db in between leg 2x12 50kg


Quad 1 movement
leg ext 3x15 52-73-73kg

Calves
Smith 3x12 80kg

Tonight session was very good will do quad on Saturday with rdl but splitting things up is far superior for me

FRIDAY
CHEST DELT TRICEP


CHEST
plate press 3x12-10-8 100-120-130kg
db pullover 3x12-12-8 40-40-50kg
smith flat 2x12 90kg
dip machine 3x10 68kg
Machine fly 3x10 100kg
low pec fly 3x12 14kg
flat db fly 3x12 20kg


DELT
high cable 3x20 5.7-7.5-7.5kg
cable side raise 3x15 5.2kg
db chest on seat 3x10 12kg
front raise bb 2x10 40kg
upright row bb 2x10 40kg
rear delt pec deck 3x15 79kg

TRICEP
double rope cable 3x12 23kg
double rope behind 3x8 21-17-17kg
cable kick back 3x12-10-10 7.5-10-10kg

FOREARM
4x12 44kg
reverse db 4x15 14kg

Good session tonight but felt not recovered from last chest session or tricep but it was still worth it great pumps 286 bodyweight

MONDAY
CHEST DELTS BICEP

CHEST
flat db 2x16-13 50kg
smith flat wide 2x10–6 120-140kg
smith high pec delt tie in 2x10 80kg
machine fly pad behind back 3x10 77kg
low pec cable fly 3x12 14kg
cable cross over 3x12 14-14-17kg
db pullover 3x12 30kg
dip machine 3x20 64-73-91kg



DELTS
rear delt cable high 3x20 10kg
side raise standing cable 3x20 7.9kg
front raise cable 2x20 7.9kg
rope rear 3x20 30kg



BICEP
cable curl 3x12-8-8 14-17-17kg
hammer on preacher 2x12 16kg
spider curl db 3x10 14kg
preacher machine 3x20 36-50-50kg

Very good session tonight felt strong I’m changing split legs tomorrow quad they where gassed last workout so now Tuesday quad day focus chest Monday so I can do it again but give it longer recovery time weight 288lbs all most 290 again goal hit 300 I feel very good not breathless nothing bloods come back this week too

THURSDAY
LEGS

HAMS
lying ham 3x12-9-8 73-77-77kg
standing ham on lying 3x10 41kg
standing ham on ext 3x8 45kg

Abductor 3x15-12-12 104-2x104plus 10kg
adductor 3x15 104-2x104 plus 25kg

QUAD
leg ext 3x15 52kg

LEG PRESS
^upper close 2x15-16 350-400kg
^lower legs close 2x15 300kg
Toes outward 2x15 250-300kg

HACK
2x15 80-120kg


CALVES
Smith 3x15 80kg

GLUTES
db in between leg 3x15 50kg
db stiff 2x15 50kg

Bulgarians on plank
2x12 26kg

Took 2 days rest and tonight was a great session pr on abductor finally back was way to light but still good pump overall great session bloods came back liver kidney cholesterol normal minus ldl blood sugar slightly elevated but it’s coming down

BACK TRAP TRICEP

PAUSE AT THE BOTTOM OF STRECH
BACK
smith row dead stop 2x10-8 140kg
smith 1 arm row 2x10 40kg
Pull up assisted deep stretch 2x10 23kg
reverse pulldown 2x8 73kg
upper back bar 2x10 52kg
1 arm pulldown 2x10 32kg
pullover cable 3x10 36-41-41kg
seated row reverse 2x10 36-43kg



TRAPS
plated chest trap middle back 2x10 60kg
upright row 2x12 21kg
cable shrug 2x12 44kg

TRICEP
kickback cable 3x12-10-8 12-14-17kg
pushdown bar 3x12-10-8 44-2x44plus 25kg plus 10kg
arm behind head easybar 3x10-10-8 32-32-44kg
1 arm cable 2x8 14kg
^superset rope 2x10 10kg
Tricep extension pin 3x15 68kg

Finally find a good back workout this was a great session tonight next week training changes a little but loving this bloods are healthy feeling good blood pressure good

291lbs today

CHEST DELT BICEP

CHEST
Close grip plate press 4x20-15-10-6 80-100-120-150kg
smith flat 4x15-15-10-8 80-100–120-140kg
flat db fly 3x12-10-10 24-28-30kg
db pullover 2x12 30kg
Machine fly 3x10 100-134-134kg



DELT
smith press 2x10-8 80kg
high cable 3x20 7.5-12-14kg
cable side raise 3x15 5.2kg
db chest on seat 3x10 12kg
front raise bb 2x12 40kg
upright row bb 2x12 40kg
rear delt pec deck 2x10 93kg
y raises on incline 2x12 12kg

BICEP
spider curl 4x10 16-20-24-26kg
db together 2x12 20kg
preacher 4x12 64kg

FOREARM
cable curl 3x15 45kg
reverse db 3x15 14kg

Amazing tonight this week changing training everything twice a week little less volume but now rest up tomorrow

MONDAY
BACK TRAP TRICEP


BACK
pull up assisted 3x10 23kg
pulldown with cable 3x8 73-79-79kg
smith 1 arm row 2x10 40kg
smith row dead stop 2x8 120kg
pullover cable 3x12 23kg
pin machine 1 arm row cable 2x10 86kg
seated row 2x10 63kg




TRAPS
plated chest trap middle back 2x12 70kg
upright row 3x12 23kg
smith shrug 2x12 120kg

TRICEP
jm smith 2x8 50kg
close grip slight incline 2x8 80kg
easy bar cable behind 3x8 32kg
pushdown 3x10 32kg
1 arm cable behind 2x10 12-14kg
kickback cable 3x8 7.5kg

Really finding the exercises now will be hitting everything twice a week depending on feel but it’s the goal much less volume 293 lets hit 300

Food up 7500 now




dorsey high school