the push too 330

DarrenW29 wrote:Update

Calf’s tendon finally healed enough too where I think it’s safe but came down with a cold missed some shots looked very flat back pinning and just waiting until I get over this

Good news, nothing too serious.

Keep going my bro

CHEST DELTS BICEP
FRIDAY

CHEST
plate press close 3x11-8-6 120-140-160kg
db press 2x10-9 40-44-50kg
smith high 2x8 100kg
smith flat 2x8 100kg
fly machine 3x10 134kg
dips 2x12 91kg
high Incline cable fly 3x10 17kg
Cross cable fly cross 3x12 21kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg
pin press 3x12-10 66-79-79kg


DELTS
side raise cable standing 4x12 7.5kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x12 68kg

BICEP
easy bar cable machine 3x10 23-30-30kg
concentration curl 3x10-8 20-22-22kg
hammer on preacher 3x10 14kg
preacher machine 3x10 45kg

back in tonight still felt tiny bit run down but felt strong and crazy pump food is much lower going to focus on tightening up few weeks here

emperorcaliano wrote:Good news, nothing too serious.

Keep going my bro

Thanks bro yeah I was scared so thankfull feel it very little but should be ok to train

MONDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12-15 44kg
cable on seat both hand pull-down 3x10 44kg plus 25kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x10 28kg
cable lat pulldown 4x10 28kg
pulldown behind 3x10 73kg
pulldown infront 3x10 66kg
v bar 2x10-8 66-73kg
bar standing upper back 4x12 45kg
seated row 3x10 74-104kg
machine cable underhand 3x10 86kg
pull over db 3x12 32kg
Dorian dead smith 1x10 130kg

TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 30kg
y raises on incline 3x10 12kg

TRICEP
double rope 4x12 28kg
rope behind 4x10 28kg
rope pushdown infront 3x10 50kg
pushdown v bar 3x8 30kg
overhead 3x10-9 10kg
pushdown on assisted pull up 3x10 69kg

very good session pump great
Food now 4500-5000 big drop but was way to uncomfortable bloated and need too now tighten up a little

TUESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12-8-8 120-140-140kg
db press 2x10-8 50kg
smith high 2x8 80-100kg
smith flat wide 2x8 80-100kg
fly machine 3x10 80kg
dips 2x12 91kg
high Incline cable fly 3x10 17kg
Cross cable fly cross 3x12 21kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg
pin press 3x10-8 73-79-79kg




DELTS
side raise cable standing 4x12 7.5-10-10kg
rope rear 3x12 23kg
cable rear 4x12 7.4kg
rear delt machine 3x20 73-86-86kg
plate press 2x8 90kg

BICEP
easy bar cable machine 3x10 21kg
concentration curl 2x8 22kg
hammer on preacher 3x10 14kg
preacher machine 3x12-10 45-52-52kg

great session was tough tonight but finally legs next can’t wait too train them

DarrenW29 wrote:

Jezzz bruh, what a beast, you can’t barely fit in that changing room.
Keep going brother

THURSDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg ext 4x12-10 73-86-100-113 plus 10kg
standing hamstring 4x15 39-45-59kg
hack squat 2x10 120-160
wide leg press 3x12 150kg
leg press low 3x15 300kg

HAM
standing ham curl 6x15 39kg
lying ham 3x10 50-54-54kg


ADDUCTOR ABDUCTOR
adductor 3x10 70-77-86kg

CALVES PLATED
4x15 200kg


Legs were trashed after this cramping too but a great workout leg press hack wasn’t too heavy no failure but this was well enough as legs cramping I’m finding I don’t need much on legs too much volume they cramp easy this will be due to no training them when injured but now fully healed

Foods bit low today 3500 but holding at 143kg now

emperorcaliano wrote:Jezzz bruh, what a beast, you can’t barely fit in that changing room.
Keep going brother

Thanks bro if I had your quality would be crazy lol

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 3x12 23-26-32kg
pushdown rope 3x10 50-36-36kg
rope overhead 3x8 32kg
pushdown bar 3x10 63kg
reverse pushdown 3x10 50kg
dip machine pull up 2x10 70kg
cable 1 arm 3x8 10kg
cable behind 1 arm 3x8 12.5kg

BICEP
cable curl behind 3x10 12kg
easy bar cable 3x10 14kg
rope 3x10 21kg ^super
pulldown 3x10 59kg
concentration curl 2x8 16kg
preacher hammer bench close 3x10 2 12kg
preacher machine 3x12 26kg

CHEST
pin fly 3x8 134kg
pin press 3x10 73-73-86kg
dip machine 3x12 73-82-91kg
close grip smith 2x10-8 60-80kg
close grip plate 2x10 80kg




DELT
pin rear delt standing 3x12 59-66-66kg
pec dec rear delt trap 6x15 73kg
db side raise 3x10 12-14-16kg
front raise 2x8 14kg



FOREARM
bar on pulldown 6x12 59kg
reverse db 5x12 14kg

CALVES
pin 6x15 100-120kg

Another great session tonight feeling the lower food but holding 140kg nighttime weight so very happy here

BACK TRAP TRICEP

BACK
standing 1 arm cable row 2x8 44kg plus 25kg
cable on seat both hand pull-down 2x10 44kg plus 25kg
cable pulldown 3x10 26kg
pullover 3x10 21kg
1arm cable pull-down seated 2x10 28-35kg
pulldown behind 2x10 66kg
pulldown infront 2x10 66kg
v bar 2x8 53kg
bar standing upper back 3x12 45-52kg
seated row cable 2x10 74kg
seated row v bar 2x10 70kg
pull over db 2x12 32kg
Dorian dead smith 1x15 130kg



TRAPS
pec fly 6x15 64-73kg
Cable shrug 3x12-10 30-44-44kg
y raises on incline 3x10 12kg

TRICEP
double rope 3x10 19kg
rope behind 3x15-10 26-32-32kg
pushdown easy bar 4x8 44kg
reverse cable 3x10-8 7.5-10-10kg
overhead 2x8 10kg
pushdown on assisted pull up 3x10 69kg

Another solid session tonight
was pretty tired but once going was great

Foods at 4500 still
350g pro
600g carb
100g fat

Roughly these macros for now cardio will add soon but no more than 20-30 minutes I don’t feel like it’s hugely needed

WEDNESDAY
CHEST DELTS BICEP

CHEST
plate press close 3x15-8-8 120-160-160kg
smith high 3x10-10-8 80-100-120kg
smith flat wide 3x15-15-8 80-100-120kg
dip machine 2x12 91kg
fiy machine 3x10 130kg
pin press 2x8 79kg
Cross cable fly cross 3x12 14kg
low pec fly 3x12 14-17-17kg
machine fly 3x10 64kg





DELTS
side raise cable standing 4x15 5.2kg
rope rear 3x12 23kg
cable rear bent 3x15 5.7-7.5-10kg
front raise db seated 3x10 10-12-12kg
rear delt db 3x12 14kg
plate press 2x8 100-110kg

BICEP
preacher machine 3x12 50kg
cable curl 14kg 3x8 10kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 14kg
concentration curl 2x10 16kg

thanks bigdaddy mts family got my stuff yesterday pinned today great pump everything going great felt strong too resting more between sets and seems too be better for recovery and push sets harder

shoulder feels little niggle in tendon again but just being careful with it

FRIDAY
QUAD HAM CALVES

QUAD 5 second tempo
leg ext 4x15-12 73-86-2x113 plus 10kg
standing hamstring 4x15-12 39-45-59-66kg
hack squat 160-200-240kg
leg press low 2x15 200kg
wide leg press 2x10 200kg


HAM
lying ham 3x15 50kg
standing ham curl 3x15 39kg
db stiff leg 2x12 50kg

ADDUCTOR ABDUCTOR
adductor 4x10 70-86-104-104kg
abductor 3x15 104kg


CALVES
pin 5x15 120kg
leg press 4x20 150kg

very good session legs where fried after the hack squat but enjoying being able too do it again leg press felt so heavy after it

dropped bit more weight little under 140kg

SATURDAY
ARMS CHEST DELT CALVES

TRICEP
pushdown both rope 3x12 23-26-32kg
pushdown rope 3x10 50-36-36kg
rope overhead 3x8 32kg
pushdown bar 3x10 30-35-44kg
cable overhead 3x12 14kg
reverse pushdown 3x10 50kg
dip machine pull up 2x10 70kg
cable 1 arm 3x8 10kg
cable behind 1 arm 3x8 12.5kg

BICEP
Cable bar standing 3x10 50-63-63kg
rope hammer 3x12 50kg
db curl 3x10 14kg
preacher machine 3x12 26kg

CHEST
pin press 3x10 73-73-86kg
dip machine 3x12 73-82-91kg


DELT
pin rear delt standing 3x12 59-66-66kg
pec dec rear delt trap 6x15 73kg
db side raise 3x10kg
front raise 2x10kg


FOREARM
bar on pulldown 6x12 59kg
reverse db 5x12 14kg

CALVES
pin 6x15 100-120kg

Tonight was pretty tiring chest wasn’t fully recovered but got it done going too feed up tonight lost bit more weight 306lbs

MONDAY
BACK TRAP TRICEP

BACK
cable on seat both hand pull-down 2x15 44kg plus 35kg
cable pulldown seated 1arm 3x12-12-8 30-35-44kg
seated cable row 3x15-12 30-35-37kg
cable pulldown 3x12 26-30-30kg
pullover 3x10 21kg
pulldown behind 2x12 66kg
pulldown infront 2x10 73kg
v bar 2x10 66kg
bar standing upper back 3x12 45-52kg
seated row cable 2x10 73kg



TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 44kg
db bent over 12-10-8 30-40-50kg


TRICEP
rope pushdown 3x12-8 50-63-70kg
double rope 3x10 44kg
rope behind 3x12-10 57-63-63kg
pushdown easy bar 4x10 44-63-90kg
overhead 2x12-8 12-17kg
pushdown on assisted pull up 3x10 68kg

another good session pump tendon in shoulder little nippy but seeing someone we’d hopefully help it but overall good just need too train smart didn’t deadlift or db pullover

FRIDAY
CHEST DELTS BICEP

CHEST
cable fly 3x12-10 14-17-21kg
plate press close 3x10-10-8 120-140-160kg
db flat 2x10 50kg
smith high 2x10-8 80-120kg
smith flat wide 2x15 80kg
pin press 2x10 79kg
dip machine 2x10 91kg
fiy machine 3x10 130kg
low pec fly 3x12 17kg
machine fly 3x10 64kg





DELTS
side raise cable standing 4x15 5.2kg
rope rear 3x12 23kg
cable rear bent 3x15 5.7-7.5-10kg
front raise db seated 3x10 10-12-12kg
rear delt db 3x12 14kg


BICEP
preacher machine 3x12 50kg
cable curl 14kg 3x8 10kg
easy bar cable machine 3x10 21kg
hammer preacher 3x10 14kg
concentration curl 2x10 16kg

took time to rest tendon it’s way better great session weight holding 140kg but getting tighter tomorrow legs foods been little less too 3500

MONDAY
QUAD HAM CALVES
QUAD 5 second tempo
leg ext 4x12-10 73-93 1x112 plus 10kg
standing hamstring 4x12 39-45-59-73kg 8
leg press low 3x15 150-200kg
wide leg press 2x15 150kg
hack squat 2x10 150-200kg
Db split squat 2x12 20kg
lunge superset sissy 1 set



HAM
lying ham 3x15 50kg
db stiff leg 2x12 50kg



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


CALVES
pin 5x15 120kg
leg press 4x20 150kg

great session tonight start of the week fresh

TUESDAY
CHEST BICEP

CHEST
cable fly 3x12 21kg
cable fiy high 3x12 14-17-17kg
plate press close 2x10-8 120-140kg
smith high 2x10-8 80-100-120kg
smith flat wide 2x15-12 80-90kg
pin press 2x8 79kg
dip machine 2x10 91kg
^supset fiy machine 2x10-8 120
low pec fly 3x12 14-19-19kg
machine fly 3x10 64kg


BICEP
preacher machine 3x12 50kg
cable curl 14kg 3x8 10kg
hammer preacher 3x10 14kg
concentration curl 2x10 20-30kg