the push too 330

TUESDAY
CHEST TRICEP DELTS

CHEST
high incline smith work up 120kg 5
pin press 3x12-10-10 full stack
plate close 3x10 80kg
plate press decline 3x8 120kg
pec deck 3x8 91kg
pin lower 3x10-8 85kg
plate incline fly 2x10 40kg
pull over 2x8 40kg
dip machine 2x10 80kg

DELTS
side raise pin 3x10 50kg
side raise pads 3x8 60kg
cable rear 3x13 15kg
shoulder press 3x10 80kg
upright row bar 2x10 50kg
front raise cable 2x10 12
pec deck 3x12 65kg


TRICEP
pushdown machine pin 4x10 70-80-90-100kg
plate pushdown 2x10 120kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg

BACK TRAP BICEP

BACK
pulldown behind 4x10 full stack
plated reverse row 3x8 120kg
iso lateral row 4x8 121-132-154-176kg
chest supported row 1 arm prime 2x10-8 80-100kg
pullover machine 3x10-8 100kg
cable pull down 3x10 52kg
1 arm plated pull down 2x10 120kg
seal row 2x8-6 60-80kg


Shrug
db 3x10 40kg

BICEP
cable curl 3x10 15kg
preacher 3x10 7 on stack
superset Pin curl 3x10 40kg
hammer 3x10 22.5kg
spider 2x8 15kg

Ended up I’ll with a flu absolutely sucked but back in today and pinned today and still didn’t loose strength but it was tough

TUESDAY
CHEST TRICEP DELTS

CHEST
high incline smith 2x10-8 80-100kg
plate close 3x12-8-8 120-160-160kg
pin press 2x8 full stack
plate press decline 3x10-8-8 120-140-140kg
plate fly 3x10-8-8 40-50-50kg
pec deck 3x10 72kg
pin lower 3x8 85kg
dip machine 2x10 90-100kg
pullover 1x20 30kg

DELTS
side raise pin 3x15-12 50-60-60kg
side raise pads 3x12 40kg
cable rear standing 3x15 15kg
shoulder press 3x10-8 80kg
cable seated rear 3x12 5.2kg
upright row bar 2x10 50kg
front raise db 2x10 12



TRICEP
pushdown handle 612-10 45-52kg
pushdown machine pin 4x10 70kg
dip 2x10 80kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg

And thanks again big daddy

WEDNESDAY (flex gym)
BACK TRAP BICEP

BACK
ISO row 3x10-8 132-152-176kg
pulldown behind 3x8 full stack
plated reverse row 3x10 120kg
chest supported row 1 arm prime 3x10 100kg
pin row 3x10 52kg
pullover machine 3x10-8 100kg
seal row 2x8-6 60-80kg
upper back row machine 3x10

Shrug
db 3x10 40kg

BICEP
cable curl 3x10 15kg
preacher 3x10 7 on stack
hammer 3x10 22.5kg

TUESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
decline press 3x10-8-6 120-160-200kg
close grip 3x10 80kg
pec dex 3x10 72-95-95kg
pin press 2x8 full stack
dip 3x8 80kg
plate fly 3x8 40kg
pullover 2x12 30kg
pin lower 3x8 85kg


DELTS
side raise pin 4x15 40kg
side raise pads 3x12 40kg
cable rear standing 3x15 15kg
rear pec deck 3x12 70kg
cable seated rear 3x12 5.2kg
upright row bar 2x15 30kg



TRICEP
pushdown handle 6-10-9-8-8-8
45-62kg
dip pin 3x10 55kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg

FRIDAY (gym group)
LEGS

Hamstring
Standing leg curl 4x12-8 32-41-41-41kg
db stiff leg 2x15 50kg

Quad
Leg press outer sweep 3x15 150kg
Leg press Outward Thighs 3x15 150kg
Leg ext 3x15 52kg

Glute Thighs
Abductor 4x12 80kg
Adductor 4x12 80kg

Calves
Smith 3x15 52kg

SUNDAY (flex gym)
LEGS

HAMSTRINGS
pin standing ham 3x12-10-8 7-8-9 on stack
seated ham 3x10-8-8 on stack 5-6-6
lying ham 3x10-8-8 50kg

QUAD
Leg press sweep 3x15-8-8 240-320-320kg
leg ext 3x12
front squat plate 2x12 160kg
pin leg press 2x20 full stack burn out

ADDUCTOR Abductor
3x10 abductor full stack
3x10 full stack
abductor plated 3x10-8-8 80-110-110kg

CALVES
standing 3x10 full stack
seated 3x12 45kg

Another great session did upper too and tomorrow rest day was a good week of training eating feeling good everything is on point

TUESDAY (flex gym)
BACK TRAP BICEP

BACK
ISO row 3x10 132-152-176kg
pulldown behind 3x8 full stack
chest supported row 1 arm prime 3x10 80-90kg
seated row 3x10 52kg
superset pullover^ 54kg 10
plated reverse row 2x8 120kg
pull over machine 3x10 70kg
row 1 arm pin 3x10 50kg
upper back row machine 3x10 60kg

Shrug
db 3x10 25kg
superset cable 3x12

BICEP
cable curl 3x10 32kg
hammer curl 3x10 20-25-30kg
preacher 3x10 9 on stack

So been winging training just now and loving it still pushing up weight 310lbs I want to hit 330lbs morning before ever thinking of cutting so however long it takes me I will keep going until we reach it

Foods 6500-7500
train 4 days

Little photo

TUESDAY (flex gym)
BACK TRAP BICEP

BACK
iso row 2x10 132kg
pulldown behind 3x12 full stack
pulldown 3x8-8-8 8 91kg
seated row plated 3x8 80-80-90kg
chest supported row 1 arm prime 3x8 80kg
seated row cable 3x8 80kg
superset pullover^ 34kg 8
plated reverse row 3x10 80-120-120kg
pull over machine 3x10 100kg



Shrug
db 3x10 30-40-55kg


TRICEP
pushdown handle 3x10-10-8 72-78-81kg
cable 1 arm pushdown 3x10 28kg
pin push 3x10 60kg
dip pin 3x10 70-80-90kg
overhead pin 3x10-8-8 30-35-35kg

Great session tonight thanks to big daddy again

WEDNESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
plate press 3x10 160-180-180kg
incline plated 2x8 120kg
decline plated 2x10 140kg
plate fly 3x8 60-60-80kg
smith high incline slow 2x12 60kg
pin press 2x8 full stack
close plated 2x8 120kg
dip 3x8 90kg
pin lower 3x10 70kg
pull over db 2x10 30kg


DELTS
side cable 3x12 21kg
rear cable pullback 3x12 43kg
side raise pin 3x20-20-12 50-60-70kg
cable rear 3x12 15kg 26kg
upright row bar 3x10 30kg
front raise 3x10 30kg

BICEP
cable curl 3x10 32kg
db concentration 3x10 15kg
hammer curl inward 3x10 22kg
hammer upward 2x10 22kg
preacher 3x10 11 on stack

Another really productive session tonight as you see volume is sky high but I train 3 days a week and I’ve noticed it works best more rest food and goal is bigger pecs

Foods been 6000-6500 little less but not forcing it don’t believe in force feeding and this is plenty food calories to grow

Right now ticking the boxes "️

SUNDAY (flex gym)
LEGS

HAMSTRINGS
seated 4x8 full stack
standing ham 3x10-8 pin 6-7-8
lying ham 2x10 72kg

QUAD
hip press 2x15-15-13 120-160-200kg
leg ext 4x10 65kg
pendulum squat 1x6 120kg
pin 2x15 full stack


ADDUCTOR Abductor
3x10 full stack
abductor plated 3x12-10-10 100kg

CALVES
standing 3x10 full stack

TUESDAY (flex gym)
BACK TRAP BICEP

BACK
db 2 hands posterior row 2x8-6 70-80kg
pulldown behind 3x12 full stack
pulldown 3x8 91-70-70kg
Panama low row 3x10 50-50-70kg
seated row plated 3x8 80kg
seated row cable 3x8 70kg
superset pullover^ 34-37-37kg 8
plated reverse row 3x8 100kg
pull over machine 2x8 100kg
iso row 2x15 72kg


Shrug
db 3x10 30kg


TRICEP
pushdown handle 3x10 54kg
cable 1 arm pushdown 3x8 28-28-34kg
pin push 3x10 70kg
dip pin 3x8 95kg
overhead pin 2x8 35kg

WEDNESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
Incline plated 2x10-7 120-130kg
decline plated 2x10-8 120-160kg
plated seated flat 2x8 120kg
pin press decline 3x10-8-8 45-66-66kg
close grip 2x10-8 80-120kg
fly pin 3x10-8-8 81-92-92kg
dip 3x12-8-8 90-105-105kg
plate fly 2x8 40kg
pin lower 3x10 90-100-120kg
pull over db 2x10 35-40kg


DELTS
pin side 3x15 50kg
plated press 2x8-5 100kg
side cable 3x12 21kg
rear cable pullback 3x12-10-10 43-48-48kg
cable front 2x10 21kg
cable rear 3x12 26kg
upright row bar 2x10 35kg


BICEP
cable curl 3x10 32-37-37kg
db concentration 3x10 15-17.5-17.5kg
hammer curl 2x10 22kg
preacher 2x12 8 on stack

SUNDAY (flex gym)
LEGS

HAMSTRINGS
seated 4x10-9-8-8 full stack
standing ham 3x10 8 on pin
lying ham 3x10 72kg

QUAD
hip press 3x15-12-8 200-250-300kg
leg ext 4x10 65kg
seated hack 2x15-10 160-240kg
Pin leg press 1x20 full stack



ADDUCTOR Abductor
3x10 full stack
abductor plated 3x12-10-10 100kg

CALVES
standing 3x15 full stack

TUESDAY (flex gym)
BACK TRAP BICEP

BACK
pulldown behind 3x12 full stack
pulldown 3x8 70kg
Panama low row 3x10-8-8 70-80-80kg
seated row pin 3x10 80kg
seated row cable 3x8 70kg
superset pullover^ 34-37-37kg 8
plated reverse row 3x8 80kg
pull over machine 2x8 100kg
iso row 1x9 175kg
db 2 hands posterior row 1x7 70kg


Shrug
db 3x10 40kg


TRICEP
pushdown handle 3x10-8-8 70-82-82kg
cable 1 arm pushdown 3x10-8-8 34-36-36kg
pin push 3x10 70kg
dip pin 3x8 100kg
overhead pin 2x8 35kg

I did a total of 14 back exercises just went for it but biggest mistake dumbbell at the end fulled my back a little

WEDNESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
Incline plated 2x10-7 120-160kg
decline plated 2x8 160kg
plated seated flat 2x15 120kg
pin press decline 2x8 52kg
plate fly 3x10-8-8 40-60-60kg
close grip 2x10 120kg
fly pin 3x10 100kg
dip 3x8 110kg
pin lower 3x8 100kg
pull over db 2x10 40kg
fly low pec 3x12

DELTS
pin side 3x20-15-15 50-60-60kg
side cable 3x12 21kg
rear cable pullback 3x12 43kg
cable front 2x10 21kg
plate press 2x12- 80-100
pin rear 3x10 66-72-72kg
upright row bar 2x10 35-40kg


BICEP
cable curl 3x10 32-37-37kg
hammer curl 2x8 30kg
preacher 2x12 8 on stack

TUESDAY (flex gym)
BACK TRAP BICEP

BACK
pulldown behind 3x12 full stack
pulldown 3x8 70kg
Panata low row 3x8 120kg
seated row pin 3x10 80kg
seated row cable 3x8 70kg
superset pullover^ 54kg 8
plated reverse row 3x8 80kg
pull over machine 2x8 100kg
iso row 2x15 75kg
db 2 hands row posterior 2x10 60kg


Shrug
db 3x10 40kg


TRICEP
pushdown handle 3x10-8 62-72-82-88kg
cable 1 arm pushdown 3x8 28kg
pin push 3x10 70kg
dip pin 3x8 105kg
overhead pin 2x8 35kg

Weight today 313 been a struggle gaining hope to hit 320 by next month hold that

SUNDAY (flex gym)
LEGS

HAMSTRINGS
seated 4x10 full stack
standing ham 3x8 8 on pin
lying ham 3x8 65-50-50kg

QUAD
hip press 3x15 120kg
dorian hack 2x12 120kg
pendulum 2x20-10 40-80kg
leg ext 3x12 80kg
pin press 2x15 full stack


ADDUCTOR Abductor
4x13-12 full stack
abductor plated 3x10 90kg

CALVES
standing 3x15 full stack

Cut the weight back felt way better no knee pain more weight caused pain

Weight still 310lbs can’t get it up more