the push too 330

TUESDAY (flex gym)
BACK TRAP BICEP

BACK
pulldown behind 3x15 full stack
pulldown 3x10 70kg
prime row 3x10-8-8 90kg
Panata low row 3x10-8 120-160-160kg
seated row cable 3x12-8-8 70-86-86kg
superset pullover^ 54-56-56kg 10
cable upper back row 3x10 45kg
plated reverse row 3x10-8-8 100-140-140kg
pull over machine 2x8 100kg
iso row 2x10 77kg
db 2 hands row posterior 2x10 50kg


Shrug
db 3x10 45kg


TRICEP
pushdown handle 3x10 62kg
cable 1 arm pushdown 3x8 28kg
pin push 3x10 70kg
dip pin 3x8 110-110-120kg
overhead pin 2x8 45kg

Very good felt strong dropped food 6k wasn’t digesting the rest

SUNDAY (flex gym)
LEGS

HAMSTRINGS
seated 4x10 full stack
standing ham 3x8 8 on pin
lying ham 3x1050kg

QUAD
hip press 3x15 120-170-210kg
dorian hack 2x10 170kg
pendulum 2x10 80-100kg
leg ext 3x12 80kg


ADDUCTOR Abductor
4x13-12 full stack
abductor plated 3x10 100kg

CALVES
standing 3x15 full stack

And upper really good tough session

TUESDAY (flex gym)
BACK TRAP TRICEP

BACK
pulldown behind 3x12 70kg
1 arm cable 3x10 54kg
plated upper prime row 3x8 90-90-100kg
lat plated pulldown upper 2x12 80kg
high row 2x8 120kg
seated row cable 2x10 70kg
pullover 2x12 45kg
cable upper back row 3x10 45kg
pull over machine 2x8 100kg
iso row 2x10 121kg
db 2 hands row posterior 2x8 60kg


Shrug
db 3x10 45kg


TRICEP
pushdown handle 3x10-10-8 72-83-83kg
behind 3x8 78kg
cable 1 arm pushdown 3x12-8 17-23-23kg
pin push 3x8 75kg
dip pin 2x8 100kg
overhead pin 2x8 40kg

WEDNESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
pin decline 3x10-8-8 80-100-100kg
Incline plated 2x10-8 120kg
decline plated 2x10 120kg
plated seated flat 2x12-10-8 120-140-160kg
fly plated 2x8 80kg
cable seated fly 3x8 45kg
fly pin 3x10 100-110-110kg
close grip 2x18 120kg
dip 3x8 100kg
pin upper press 2x8 73-88kg
pin lower 3x10 120kg
pull over db 2x10 40kg


DELTS
pin side 3x20-20-10 60-70-80kg
side delt pad 3x15 35kg
rear cable pullback 3x10 48kg
pin press 3x10-8-8 58-67-85kg
upright row bar 2x10 50kg
db front 2x10 30kg
pin rear 3x12 80-86-86kg



BICEP
cable curl standing 4x12-10 32kg
easy bar 3x8 30kg
hammer curl 3x10-8-8 30-35-35kg
concentration curl 2x10 15kg

SUNDAY
LEGS

HAMSTRINGS
lying ham 3x10 50kg
standing ham on lying 3x12 32kg
standing 2x10 32kg

QUAD
leg press 3x15 250-300-300kg
hack 2x10 150kg
leg ext 3x12 60kg


ADDUCTOR Abductor
4x12 80kg
abductor 3x12

CALVES
smith machine 3x12 60kg

Glute
dumbbell in between leg 2x15 50kg

TUESDAY
BACK TRAP TRICEP

BACK
pulldown behind 3x12-10-10 73-79-79kg
1 arm cable 3x12 25-39-39kg
t bar row 3x8 80kg
barbell from floor 2x10 100-120kg
seated row cable 2x10 70-90kg
pullover 2x15 21kg
cable upper back row 3x10 45kg
db 2 hands row posterior 2x10 50kg
rack pull 2x10 180kg


Shrug
db 3x10 50kg


TRICEP
behind head bar 3x15-12-10 30-35-40kg
pushdown 3x10 26kg
cable 1 arm pushdown 3x8 7.5kg
dip pin 2x12 100kg
rope behind head 3x12 10kg

WEDNESDAY
CHEST BICEP DELTS

CHEST
flat smith 2x10-7 140-160kg
incline smith 2x8 100-100-120kg
seated cable press downward 3x10 21kg
cable fly incline 3x8 14kg
pec deck 2x8 134kg
pin dip 2x10 full stack
pullover db 2x12 40kg


DELTS
side raise cable 3x15 7.5kg
rear cable pullback 3x12 14kg
upright row bar 2x10 50kg
cable front 3x10 7.5kg
pin rear 2x10 93kg
plate press 2x10 80kg


BICEP
cable curl standing 3x12 14kg
easy bar 3x8 30kg
hammer curl 2x10 30kg
concentration curl 2x10 14kg

SUNDAY
LEGS

HAMSTRINGS
lying ham 3x10-8-8 64-73-77kg
standing ham on lying 3x10 36kg
standing 2x10 32kg
rdl bb 2x140kg 10

QUAD
leg press 2x12 400kg
hack 2x10 170-200kg
leg ext 3x12 66-79-86kg


ADDUCTOR Abductor
3x10 90kg
abductor 3x15 full stack

CALVES
smith machine 3x12 60kg

Great session foods at 4000 now need a break and thanks again bigdaddy for the continued support means a lot

TUESDAY
BACK TRAP TRICEP

BACK
T bar 2x8 100-120kg
barbell from floor 2x10-8 140-160kg
pulldown front 2x8 79kg
seated row cable 2x16-12-8 70-86-108kg
pullover 2x15 21kg
cable upper back row 3x10 45kg
db 2 hands row posterior 2x10 50kg
rack pull 2x10 180-200kg


Shrug
db 3x10 40kg


TRICEP
cable overhead 3x8 36kg
behind head bar 3x8 30kg
pushdown 3x10 26kg
cable 1 arm pushdown 3x8 5.2kg
dip pin 2x12 100kg
rope behind head 2x8 10kg

WEDNESDAY
CHEST BICEP

CHEST
incline smith 2x10-8 120-140kg
flat smith 2x8 140kg
plate press 2x8 100-120kg
seated cable press downward 3x10 17-17-21kg
cable fly incline 3x8 14kg
pec deck 2x10 134kg
pin dip 2x10 full stack
pullover db 2x12 40kg




BICEP
cable curl standing 3x10 14-14-17kg
easy bar 3x10 20kg
hammer curl 2x10 30kg
concentration curl 2x10 14kg

SUNDAY
LEGS

HAMSTRINGS
lying ham 3x10-8- 73-82-82kg
standing ham on lying 3x8 36kg
standing 2x8 45kg
rdl bb 3x10 60kg

QUAD
leg press wide 2x20 250-300kg
leg press close 2x20 300kg
hack 2x10-8 160-210kg
wide stance inner abductor 3x15 200kg
10 sec rest
leg ext 3x15-10 66kg


ADDUCTOR Abductor
3x8 full stack
abductor 3x20 full stack

CALVES
Pin 3x12 100kg

Wednesday
BACK TRAP

BACK
pulldown front 3x10 63-63-73kg
pulldown v 3x10-8-8 52-59-59kg
T bar 2x10-8 120-140kg
barbell from floor 2x8 170kg
db 2 hand posterior 2x10 50kg
seated row cable 2x12 80kg
pullover 2x15 21kg
cable upper back row 3x10 27-34-34kg
rack pull 2x10 180kg


Shrug bb
2x10 140kg

MONDAY
CHEST

CHEST
incline smith 2x10-5 drop set 120-160kg
flat smith 2x10 120kg
decline smith 2x8 120kg
seated cable press downward 3x15-12-10 17-21-23kg
cable incline 3x10 17kg 15 sec rest
cable fly incline 3x10-8-8 17kg
cable seated fly low pec 3x10 19kg
cable cross over 3x12 17.5kg
machine pad fly 3x19 73kg
dip on pad 3x10 32kg
pullover easy bar 3x12 20kg
pullover db 3x10 34kg
flat db fly 2x12 30kg
dip pin 3x8 91kg
pec dec 2x10 full stack
pin finisher 2x10 83kg

First session logged road to 330 is on

TUESDAY
BICEP TRICEP FOREARM

TRICEP
bar overhead 4x12 35-37-44-44 plus 10kg
pushdown bar 4x10 30kg
reverse bar 4x10 21kg
rope 1 arm pushdown 3x8 12.5kg
rope seated both ropes 5x12 14kg
rope behind 1 arm 3x8 10kg
rope behind 2 arms 3x10 21kg
cable kick back 3x12 5.2kg
dip pin 3x10 100 plus 15kg


BICEP
bar 3x10 40kg
bicep db seated 3x10 14kg
concentrate curl 3x10 14kg
decline db curl outward 3x10 10kg
decline seated hammer 3x10 10-12-12kg
hammer standing 2x10 30kg
hammer curl into chest 2x10 30kg
easy bar close 3x10 20kg
preacher easy bar 3x10 20kg
cable standing curl 3x12 12kg


FOREARMS
bar reverse 3x8 50kg
cable 3x12 30kg
bar cable 3x10 44kg

BACK TRAP CHEST
SATURDAY

BACK
Pull up assistance 3x10 34-23-23
pulldown front 3x10 79-86-100kg
behind 3x10 73kg
pulldown v 3x8 66kg
seated row 3x10 70kg
pullover 3x12 32kg
cable both 3x10 30kg
pulldown both cable 3x10 full stack 20kg
t bar 3x10 80-80-100kg
bb smith 2x10 80kg
rack pull 2x10 80kg light


TRAP
shrug cable 3x10 30kg


CHEST
cable low seated 3x10 21-23-26kg
flat fly 3x10 20kg
superset ^
pullover easy bar 3x10 20kg
pullover db 3x10 30kg
dip machine 3x10 36-27-0-
fly pin hold 2x10 88kg
decline on pin 2x10 73kg

Unreal pump and cramps

WEDNESDAY
CHEST

CHEST
incline smith 3x13-6 120-160kg drop sets
flat smith 2x8 120-130kg
decline smith 2x10 120-130kg
machine pad fly 3x12 full stack
seated cable press downward 3x8 17kg
cable seated press 3x10-8-8 17-21-21kg
cable fly incline 3x10-8-8 17kg
cable seated fly low pec 3x10 17kg
cable cross over 3x20-12-12 14-19-19kg
dip on pad 3x10 24kg
pullover easy bar 2x8 30kg
superset db flat fly 2x12 20kg
pullover db 2x15 28kg
dip pin 2x10 91kg plus 15kg
pec dec 3x10 full stack
pin finisher 2x13-8 83-full stack

FRIDAY
BACK TRAP TRICEP

BACK
pulldown front more forward 3x10-8 70-80-77kg
behind 3x10 77kg
pulldown v 3x8 73kg
seated row 3x10 77-84-100kg
cable both pulldown 3x10 45kg
superset pullover ^3x10 23-30-30kg
cable 1 arm pulldown 3x10 30-35-
t bar 1x8 120kg drop set 10
db posterior 2x10 50kg
rack pull smith 1x10 160 tired


TRICEP
cable seated row 4x12 21-21-23-26kg
bar overhead 4x10 30kg
superset ^
pushdown bar 4x10 21kg
reverse bar 4x10 21kg
pushdown bar 2x12 26kg
rope 1 arm pushdown 3x8 7.5kg
rope behind 1 arm 3x8 7.5kg
cable kick back 3x12 5.2kg
dip pin 3x10 100 plus 15kg

TRAP
shrug cable 3x10 30kg

SATURDAY
SHOULDER CHEST BICEP FOREARM

DELTS
smith behind 3x12-8 80-80-100kg
bent over rear 3x15 24-30-30kg
db side raise 3x10-8-8 20-22-24kg
standing cable rear 5x15 5.7-7.5-10kg
cable side raise 3x15 5.7kg
rear pullback standing bar 3x12 34-45-50kg
upright row bar 2x8 80kg
front raise bar 2x10 20kg
plated press 2x8 80kg

CHEST
fly pin 3x15 100-110-110kg
dip machine 2x12 20kg
cable low seated 3x15 17.5kg
flat fly 3x10 24kg
superset^
pullover 3x15 30kg




BICEP
hammer 3x12-12-10 30-40-50kg
bicep cable 3x10 12.5kg
easy bar curl seated 3x10 23kg
concentration curl db 2x12 14kg
cable standing curl 5x10 12kg drop
bar cable standing 2x10 17.5kg


FOREARMS
bar reverse 3x8 50kg
cable 3x12 30kg
bar cable 3x10 44kg

MONDAY QUAD HAMS
QUAD slow control
leg ext 3x12 66-73-73kg
leg press wide 2x10 300kg
leg press close 2x12 300kg
hack 2x10 160-200kg

HAMSTRINGS
standing ham 3x12 45kg
lying ham 3x10- 91-91-100kg
dead lift 2x8 180kg


ADDUCTOR Abductor
3x10 abductor 15kg
abductor 3x15 full stack plus 15kg

CALVES
Pin 3x12 100kg
Smith 2x12 70kg