the push too 330

WEDNESDAY
CHEST

CHEST
incline smith 2x10-5 140-160kg
flat smith 2x10-7 120-140kg
decline smith 2x15 80 very low rest
machine pad fly 3x12 full stack
seated cable press downward 3x10 17kg
cable seated press 3x10 21kg
cable fly incline 3x10 17kg
cable seated fly low pec 3x15-10-1017-21-21kg
cable cross over 3x15 19kg
pullover easy bar 2x10 20kg
superset db flat fly ^2x8 26kg
pullover db 2x15-8 28-34kg
dip on pad 2x10 20kg
dip pin 2x10 91kg plus 15kg
pec dec 3x10 full stack

FRIDAY
BACK TRAP TRICEP

BACK
pulldown front more forward 3x15 54kg
behind 3x15 54kg
pulldown v 3x15 52kg
seated row 3x15 63kg
cable both pulldown 5x15 50kg
pullover 3x15 41kg
cable 1 arm pulldown 3x15 30-41-45kg
bb row 2x10 140kg
t bar 2x12 80-100kg
rack pull smith 2x10 180-220kg


TRICEP
Close grip smith 3x12-12-8 60-80-120kg
smith behind 3x15-12-12 20-30-30kg
easy bar skull 3x12 12kg
dip on machine 3x12 45kg
rope behind standing 3x12 10kg
pushdown rope 3x12 10kg

TRAP
shrug cable 3x10 30kg

Took few weeks of checking numbers and feel better high reps works for me

Thank you again bigdaddy the best ever


Going to track training again took a week of joints feel great chest bicep delt tonight

Haven’t been logging but will start up again like having a break logging constantly

LEGS

QUAD slow control
leg ext 3x15-13-13 100-120-120kg
hack legs wide 1x8 200kg
Leg press wide 2x12 300kg
leg press close 3x15 300kg
1 leg press pin 2x12-10 86-100kg
superset both leg 10

HAMSTRINGS
standing ham 3x10 64kg
standing curl 3x8 39kg
lying ham 3x12 66kg
1 leg 2x12 32kg



ADDUCTOR Abductor
2x8 abductor full stack
3x12 abductor full stack plus 20kg
adductor 3x15 full stack plus 20kg

CALVES
Pin 2x15 134kg
hack 3x15 200kg

Intense session back logging now
Weight 326lbs at night not checking morning

DarrenW29 wrote:LEGS

QUAD slow control
leg ext 3x15-13-13 100-120-120kg
hack legs wide 1x8 200kg
Leg press wide 2x12 300kg
leg press close 3x15 300kg
1 leg press pin 2x12-10 86-100kg
superset both leg 10

HAMSTRINGS
standing ham 3x10 64kg
standing curl 3x8 39kg
lying ham 3x12 66kg
1 leg 2x12 32kg



ADDUCTOR Abductor
2x8 abductor full stack
3x12 abductor full stack plus 20kg
adductor 3x15 full stack plus 20kg

CALVES
Pin 2x15 134kg
hack 3x15 200kg

Intense session back logging now
Weight 326lbs at night not checking morning

326lbs dayum bro, that’s huge af !!!!

TUESDAY
BACK
pulldown close 2x10-8 84-100kg
seated row 2x10-12 100kg
pull over 3x10 30kg
1 arm pulldown 2x8 32kg
close pulldown 3x8 66kg
pulldown behind 2x10 73kg
pulldown front 2x10 73kg
cable row seat 2x8 32kg
db row 2x10 50kg
pin upper row 3x10 79-100kg

TRICEP
skull smith 3x12 40kg
rope pushdown 3x12
behind head rope 3x12
pin pushdown 3x12


TRAP
pin pull back 3x12 78-full stack
shrug db 3x15 50kg

Was a very good session back finally feels like it’s growing going barbell T bar doesn’t work for me

weight gain is impossible now holding despite eating more like high days of 9k

emperorcaliano wrote:326lbs dayum bro, that’s huge af !!!!

Need to be 340 lol

CHEST
pec dec fly 2x10 113plus20kg
db flat fly deep stretch 2x8 36kg
flat smith guillotine neck 2x10 80kg
flat smith 2x12 80kg
incline very high 2x10 80-100kg drops
machine pad fly 2x10 64kg
cable fly cross bent over 3x12 17kg
cable low 3x12 17kg
db pullover 2x10 50kg
superset easy bar 20kg 10
dip pin 2x12 full stack
pin press 2x8 73kg
dip 2x10 9 on stack

Very good session intense low rest not focusing much on weight expect flys but now feel flys before a press is way better

And thanks big. Daddy
Going to run higher mast I don’t like tren anymore and won’t use it again I hate how I feel on it the cough mast gives the same look

FRIDAY
LEGS

QUAD slow control
leg ext 3x15-10-10 100-132-132kg
Leg press wide 2x12 300kg
leg press close 3x12 300kg
hack 2x160kg
1 leg press pin x210 100kg
superset both leg 12

HAMSTRINGS
standing ham 3x8 64kg
standing curl 3x12-8-8 39-45-45kg
1 leg 2x12 32kg


ADDUCTOR Abductor
2x8 abductor full stack
3x12 abductor full stack plus 25kg
adductor 2x6 full stack plus 25kg

CALVES
Pin 2x15 134kg

DELTOID CHEST BICEP

DELTS
plate sitting forward 2x12-10 80-100kg
Plate backward 2x10 100kg
db side raise chest on seat 3x12 16-16-18kg
side raise seated 3x10 10kg
db bent over and backward seat chest
3x20 20kg
pec deck 3x10 100kg
cable rear high 3x12-10 7.5-10kg
front raise overhand 2x10 23kg



BICEP
preacher curl easy bar 3x12 20kg
hammer curl 3x12. db 20-24-26kg
drag curl 3x10 21kg
cable curl 3x10 10-14-14kg

CHEST
pec deck fly 3x10 full stack
pullover 3x12 30kg
Dip machine 3x20 63kg

TUESDAY
BACK
pulldown close 2x8-8-6 86-100-120kg
pulldown behind 3x10 79kg
pulldown front 3x10 59kg
1 arm pulldown 3x8 32kg
close pulldown 2x8 66kg
pull over 3x10 30kg
Underhand pulldown 2x8 66kg
seated row 2x10 100kg
underhand row 2x10 45kg
cable row seat 2x8 32kg
db row 2x12 50kg
pin upper row 2x10 100kg

TRICEP
Pushdown 3x12 40kg
rope pushdown 3x12
behind head rope 3x12
pin pushdown 3x12


TRAP
pin pull back 3x12 78-full stack
shrug db 3x15 50kg

WEDNESDAY
CHEST BICEP

CHEST
flat smith 2x8-3 160-180kg drop set
flat smith neck 3x10 80-100-100kg
incline 2x10-8 100-120kg
db fly 3x8 30kg
pec dec fly 3x10-8 full stack
dip pin 3x15 64kg
machine pad fly 2x10 64kg
dip pin 2x10 9 on machine
pull over db 3x12 30kg
cable fly cross bent over 3x12 17-23-23kg
cable low 3x12 17kg
pin press 2x8 73-83kg


BICEP
hammer curl 3x10 30kg
cable 3x12 7.5-10-10kg
Cable overhead 3x8 10kg
preacher 3x10 18kg 1 arm
drag curl 3x8 30kg

LEGS

QUAD slow control
hack work up 1 set 8 240kg
leg ext 3x10-8 63kg
Leg press wide 2x12 300kg
leg press close 3x12 300kg
2 leg press pin 2x15 134kg


HAMSTRINGS
lying ham 3x10 64kg
1 leg 3x8 32kg
standing ham 3x10 45kg
standing curl 3x12 45kg



ADDUCTOR Abductor
3x20 abductor full stack 20kg
3x15-15-10 abductor full stack 20kg
adductor 3x8 full stack

CALVES
Pin 2x15 134kg
hack 3x15 120kg

TUESDAY
BACK
pulldown close 2x11-8 100-120kg drops
pulldown behind 2x10 79kg
pulldown front 3x10 66kg
pulldown underhand 3x10-8 66kg
close pulldown 2x8 66kg
pull over 3x10 30kg
seated row 2x12 70kg
underhand row seated 2x10 45-54kg
cable row pin 2x8 66kg
smith row 2x12 60kg
pin upper row 2x8 66kg

TRICEP
Pushdown 3x12 40kg
rope pushdown 3x12
behind head rope 3x12
pin pushdown 3x12


TRAP
pin pull back 3x12 78-full stack
shrug db 3x15 50kg

DELTOID

DELTS
plate sitting forward 2x10-8 120-130kg
Plate backward 2x8 130kg
db side raise chest on seat 3x12 20-22kg
side raise seated 3x12 12kg
db bent over and backward seat chest
3x20 24kg
pec deck 3x10 100kg
cable rear high 3x10 10kg
front raise overhand 3x12-8 19-26kg
Side cable 2x10 10kg

CHEST
incline smith 1x8 160kg
flat smith 2x-12-7 120-160kg
flat smith neck 2x10 80kg
db fly 2x10 32kg
pec fly 3x8 64kg
pec deck 3x10 full stack
cable fly cross bent over 3x8 21kg
cable low 3x12 12kg
dip pin 2x10 full stack
pull over db 3x12-10 34kg
dip machine 2x10 full stack
pec dec 2x8 64kg
pin press 1x8

Finally back at 330lbs ''

Well done bro, lots of hard work there. Your workouts are insane bro, wish I had that energy.